May 2025 Newsletter and Toolkit

Written By Judy Doherty, MPS, PCII

May 2025 Newsletter and Tools for Premium Food and Health Communication Members:

Table of Contents:

Tools and Content for May:

May 2025 Premium issue - click image to download PDF

May 2025 Premium Newsletter - click image to download PDF

Links to articles in the newsletter:

Download May Image - Mother’s Day Bouquet

Fruit Bouquet

Recipes in this issue - click here to view all recipes

Shawarma Chicken Tenders

Shawarma Chicken Tenders

Yield 4
Author Judy Doherty
Prep time
5 Min
Cook time
20 Min
Total time
25 Min

Here is a way to save a little on food cost. These Shawarma Chicken Tenders are spicy and pair with rice and veggies so you can use less chicken per person. But regardless of budget they are super warm, spicy, and satisfying.

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Ingredients

  • 1/2 pound chicken tenders
  • 1 cup nonfat plain Greek yogurt
  • 1 tsp garlic powder
  • 1 tsp ginger
  • 1 tsp cinnamon
  • 1 tsp ground cardamom
  • 1 tsp red pepper flakes
  • 1 tsp ground cumin
  • 1 tsp turmeric
  • Lemon juice
  • Garnish optional one sprig fresh cilantro and a lime cut into wedges

Instructions

  1. Preheat the oven to 425 degrees.
  2. Meanwhile, mix the spices with the yogurt and lemon juice.
  3. Place the chicken tenders in a lightly oil-sprayed baking pan in one layer. Top with the yogurt, coating them well.
  4. Bake until the chicken is done, about 20 minutes. Broil for a few minutes to brown up if desired.
  5. Remove from the oven. Garnish with cilantro and lime.
  6. Serve over rice with steamed vegetables and a tossed salad.

Nutrition Facts

Calories

107

Fat

2 g

Sat. Fat

0 g

Carbs

4 g

Fiber

1 g

Net carbs

4 g

Sugar

2 g

Protein

18 g

Sodium

94 mg

Cholesterol

39 mg
copyright foodandhealth.com
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Family Size Salad

Family Size Salad

Yield 6
Author Judy Doherty
Prep time
15 Min
Cook time
30 Min
Total time
45 Min

This big salad serves up many choices for everyone and it is attractive and fun with minimal effort. Try it for dinner!

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Ingredients

  • Ingredients:
  • 8 cups ready-to-serve kale or other greens
  • 2 cups cooked farro or brown rice
  • 1 sweet potato, microwaved to done (4 minutes), peeled, diced
  • 2 avocados, peeled and diced
  • 1/4 cup toasted pumpkin seeds
  • 1 cup grated carrots
  • 1 cup sliced fennel
  • 1 cup sliced radishes
  • 1 tomato, cut in wedges
  • 1/2 cucumber sliced
  • 4 hard-boiled eggs, peeled and cut in half
  • fresh chives
  • Variety of dressings and oil and vinegar

Instructions

  1. Prepare all the ingredients. Arrange on a large platter as shown with the lettuce on the bottom and the ingredients on the top.
  2. Chill until ready to serve.
  3. Let every one gather their own salad and provide a variety of dressings.
  4. Leftovers make a great lunch the next day.
  5. Chef's Tips:
  6. The work becomes very easy when you use a Japanese mandolin, available affordably online at Amazon or in most cooking stores.
  7. The idea is to use greens, veggies, roasted squash or sweet potato, a protein item like eggs, and whole grains. Feel free to use what you like or what is seasonal in your area.

Nutrition Facts

Calories

331.21

Fat

17.81 g

Sat. Fat

3.08 g

Carbs

36.05 g

Fiber

8.75 g

Net carbs

27.33 g

Sugar

5.25 g

Protein

9.96 g

Sodium

112.78 mg

Cholesterol

124.33 mg
copyright foodandhealth.com
Family Meal
Salad, Family
American
Did you make this recipe?
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Make Ahead Tossed Salad

Make Ahead Tossed Salad

Yield 10
Author Judy Doherty
Prep time
5 Min
Total time
5 Min

Here is an inexpensive tossed salad that can be made ahead of time. The shredded cabbage adds a refreshing crunch while the grated carrots add color and a sweet flavor. You will save up to three times the amount of money by making this from scratch versus buying ready-made salad in a bag.

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Ingredients

  • 10 cups chopped romaine lettuce (1 head)
  • 5 cups shredded cabbage (1/2 head)
  • 2 cups grated carrots (2 carrots)

Instructions

  1. Wash romaine under cold running water and allow to drain in colander; chop. Add cabbage and carrots. Place all in large bag and refrigerate until ready to use, up to 3 days.
  2. Optional toppings: dried herbs, tomatoes, cucumbers, onions.
  3. We recommend serving with flavored vinegar.
  4. Chef's Tips:
  5. You can add other greens or veggies, too. A great way to finish this salad is to add chopped apples and broccoli and then finish with a little poppy seed dressing.

Nutrition Facts

Calories

27.24

Fat

0.24 g

Sat. Fat

0.04 g

Carbs

6.03 g

Fiber

2.58 g

Net carbs

3.46 g

Sugar

2.89 g

Protein

1.27 g

Sodium

27.72 mg

Cholesterol

0 mg
copyright foodandhealth.com
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Tag @foodandhealth on instagram and hashtag it #foodandhealthrecipes
1 chicken breast serves 2-3 people

1 chicken breast serves 2-3 people

Yield 3
Author Judy Doherty
Prep time
5 Min
Cook time
20 Min
Total time
25 Min

Here we used a fun European method of "schnitzel" for cutting a chicken breast into thin cutlets, flouring it, and pan-frying/baking it to help you stretch your food dollars. We are using a Costco chicken breast for this recipe.

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Ingredients

  • 1 chicken breast, boneless, skinless
  • 1/4 cup flour
  • 1 tsp garlic powder
  • 1 tsp paprika
  • pinch salt
  • black pepper to taste
  • 1/2 tsp dried thyme
  • 2 tsp olive oil

Instructions

  1. Cut the chicken breast horizontally into 4-6 thin cutlet pieces. It is helpful for it to be very cold and to use a sharp knife. Press the pieces flat.
  2. Place the flour and all seasonings in a bowl or plastic bag. Dust the chicken breast cutlets very well with the flour mixture.
  3. Place the olive oil in a nonstick skillet or iron skillet. Heat over medium heat.
  4. Place the chicken breast cutlets in the pan and fry on one side. Turn them over when they get browned. Bake in a 350 degree oven until they are done, about 8 minutes.
  5. Serve hot. We love to serve with baked potatoes or brown rice and lots of fresh steamed veggies like broccoli.
  6. Optional garnish: fresh parsley and a squeeze of lemon.

Nutrition Facts

Calories

114

Fat

4 g

Sat. Fat

1 g

Carbs

9 g

Fiber

1 g

Net carbs

9 g

Sugar

0 g

Protein

9 g

Sodium

58 mg

Cholesterol

24 mg
copyright foodandhealth.com
Did you make this recipe?
Tag @foodandhealth on instagram and hashtag it #foodandhealthrecipes

May Topics

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Cooking Demo Tool Kit:

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Judy Doherty, MPS, PCII

Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there, she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland, where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Arts, holds a master’s degree in Food Business from the Culinary Institute of America, two art certificates from UC Berkeley Extension, and runs a food photography & motion studio where her love is creating fun recipes and content.

Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.

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April 2025 Newsletter and Toolkit