November 2023 Newsletter and Toolkit

Written By Judy Doherty, MPS, PCII

November 2023 Newsletter and Tools for Premium Food and Health Communication Members:

Table of Contents:

Tools and Content for November

Butternut Squash Walnut Tart

Butternut Squash Walnut Tart

Yield 10
Author Judy Doherty
Prep time
15 Min
Cook time
1 Hour
Total time
1 H & 15 M
This savory tart makes a fancy vegetable side dish with a wow factor!

Ingredients

  • 1 cup walnuts, ground
  • 1 Tbsp flour
  • 1 butternut squash, cut in half, peeled, seeded, sliced thin
  • 1 acorn squash, cut in half, peeled, seeded, sliced thin
  • 10 walnut halves for garnish

Instructions

  1. Grind the walnuts in a food processor with the flour
  2. Spray a nonstick tart pan with vegetable oil spray.
  3. Press the walnut crust into the pan.
  4. Place the sliced squash in the pan in a ring fashion as pictured.
  5. Bake in a 350 degree oven for an hour or until the squash is tender.
  6. Brush with butter or cover with foil half way through.
  7. Garnish with the walnuts, slice and serve.

Nutrition Facts

Calories

143.32

Fat

9.05 g

Sat. Fat

0.87 g

Carbs

15.7 g

Fiber

3.08 g

Net carbs

12.63 g

Sugar

2 g

Protein

3.26 g

Sodium

4.57 mg

Cholesterol

0 mg
copyright foodandhealth.com
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Orange-Carmel Roasted Turkey

Orange-Carmel Roasted Turkey

Yield 12
Author Judy Doherty
Prep time
5 Min
Cook time
3 Hour
Total time
3 H & 5 M
This delicious turkey has a nice caramel glaze, which holds in moisture and makes an excellent presentation.

Ingredients

  • 10-pound turkey thawed
  • 1 tablespoon olive oil
  • 1 tsp kitchen bouquet
  • 2 tsp apricot or orange marmelade
  • 1 tsp Italian seasoning
  • 1/2 tsp garlic
  • 1 pinch salt and pepper

Instructions

  1. Mix the oil, Kitchen Bouquet, seasonings, and marmalade. Heat in a pan on the stove. Brush the turkey well with the glaze. Put in a 350-degree oven. We like to use a probe-style thermometer that inserts into the thigh and is set for 165 degrees F with an alarm. When the turkey reaches this temperature, it is perfectly done and can be pulled from the oven. The time will vary according to the size of the bird.
  2. Cover the bird when it is the color you desire. You can keep brushing with glaze in the beginning until the glaze is used up.
  3. Put the bird on a big platter with fruits and rosemary. Carve at the table.
  4. Serve with cranberries or gravy. For the gravy, we used the one that comes with the bird, and we added water to thin it down and reduce the sodium.

Nutrition Facts

Calories

393.27

Fat

16.35 g

Sat. Fat

4.08 g

Carbs

1.16 g

Fiber

0.24 g

Net carbs

0.92 g

Sugar

0.89 g

Protein

58.15 g

Sodium

304.86 mg

Cholesterol

193.23 mg
copyright foodandhealth.com
Entree
American, Holiday
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Featured
Rating Ultra Processed Foods for Nutritional Value
Rating Ultra Processed Foods for Nutritional Value

Processed and ultra-processed foods of high nutrient density such as soy milk, tofu, whole grain tortillas, cottage cheese, and canned lentil soup fit well into wholesome meal patterns. Enjoy!

Prescription Produce Program Produces Better Heart Health
Prescription Produce Program Produces Better Heart Health

Fruits and vegetables are the best prescription to prevent heart disease. Here is a new update.

What Does Nutrient-Dense Mean?
What Does Nutrient-Dense Mean?
Protein 101
Protein 101

Protein is one of the three macronutrients found in food, alongside carbohydrates and fats. While fat provides 9 calories per gram, carbohydrates and protein provides 4 calories per gram. This means that for every gram of protein consumed, it contributes approximately 4 calories to the total energy content of the food.

Healthy Snack Ideas for Adults and Kids
Healthy Snack Ideas for Adults and Kids

Here are modern enjoyable snacks that are delicious and easy to make for adults and kids alike. Enjoy!

No Gain No Pain for Holiday Eating
No Gain No Pain for Holiday Eating
Winter Squash Savory Galette With Butternut Squash and Kabocha Squash
Vegetable Cost Comparison Handout for Holiday Shopping Lists
Fun Vegetable Trivia: Carrots

Trivia makes a great icebreaker, doesn't it?

Staying Healthy on St. Patrick's Day

Encourage your clients to incorporate seasonal, naturally-green foods like asparagus, kale, spinach, leeks,  and fennel, into their festivities this year...

Thanksgiving Recipe: Roasted Pumpkin Pie

Today I have a special treat for you. This is one of my personal favorites -- a show-stopping pumpkin pie that also happens to be a lot better for your health than traditional versions...

Positive Resolutions: Moderation

Moderation is the key. Every food can fit into a healthful diet. Some foods can be eaten more often and others less often...

Holiday Resource Rundown

It's officially the holiday season and we have loads of fantastic resources to help your audience celebrate in a healthful, balanced, and fun ways!

Positive Resolutions: Create Food Memories

There are just two months left in our year-long series of Positive Resolutions for 2021...

Holiday Health in a Covid Crisis

Recipes in this issue - click here to search more.

Chicken Fajita Sheet Pan Dinner

Chicken Fajita Sheet Pan Dinner

Yield 4
Author Judy Doherty
Prep time
10 Min
Cook time
20 Min
Total time
30 Min
The holiday season calls for easy warm dinners that are great for gathering. Here is a favorite that is sure to please.

Ingredients

  • 1 tsp olive oil
  • 1 each onion peel and slice
  • 1 each red bell pepper cored and sliced into thin strips
  • 1 each jalapeno pepper cored, seeded, diced
  • 2 each chicken breasts boneless, skinless, sliced in strips
  • 1 tsp ground cumin
  • 1 tsp paprika
  • 1 tsp garlic salt
  • 1 tsp oregano
  • 1 tsp chili powder
  • 2 each limes
  • 1 cup radishes
  • 2 cups no-added-salt pinto beans, canned, drained
  • 1 each avocado peeled, pitted, sliced
  • 4 each tortillas flour or corn, warmed in foil in the oven

Instructions

  1. Preheat oven to 400 degrees F. Place the chicken, peppers, onions, and oil on the sheet tray, tossing them together. Top with seasonings. Bake in the oven until the chicken is done, about 20 minutes.
  2. Meanwhile, prepare the other ingredients. Slice the radishes and avocado. Cut the limes in wedges. Heat the corn tortillas in the oven in foil. Heat and drain the beans.
  3. When the chicken is done, add all the items to the tray. Serve hot. You can make burritos with flour tortillas or serve taco style with corn tortillas.

Nutrition Facts

Calories

403.89

Fat

13.48 g

Sat. Fat

2.63 g

Carbs

50.99 g

Fiber

15.38 g

Net carbs

35.6 g

Sugar

4.65 g

Protein

24.32 g

Sodium

400 mg

Cholesterol

36.16 mg
copyright foodandhealth.com
fajitas, sheet pan dinner, family meal, easy weeknight meal
Main Course, Family Meal, Dinner
American, Mexican
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Kale and Beet Winter Salad

Kale and Beet Winter Salad

Yield 6
Author Judy Doherty
Prep time
25 Min
Cook time
10 Min
Total time
35 Min
This salad is a magnificent showcase of winter vegetables and it is as delicious as it is beautiful. Make this veggie salad the star of your next meal.

Ingredients

  • 2 red beets, rinsed to remove the dirt
  • 2 golden beets, rinsed to remove dirt
  • 2 bunches of kale, rinsed and chopped without the stems
  • 1 shallot, peeled and diced
  • olive oil spray
  • cider vinegar
  • 1 bunch rainbow carrots, peeled and sliced thin lengthwise
  • 1/4 cup roasted and shelled pistachios
  • 1 cup carrot or butternut squash puree
  • 1/4 cup tomato paste
  • Garnish: radicchio leaves or red cabbage

Instructions

  1. Roast the beets in a roasting pan for 1 hour at 350 degrees. Remove from oven, allow to cool, then slip the beets out of their skins. Slice into 1/4 inch thick pieces.
  2. Meanwhile, peel and dice the shallot. Saute in a little olive oil and then add the chopped rinsed kale. Add a big dash of cider vinegar. Cover and cook for 3 minutes.
  3. Assemble the salad close to serving time. Place the radicchio or red cabbage leaves in 6 little piles on a large platter. Fill each one with the cooked kale. Place the sliced beets in between each pile. Add the carrots and pistachios in the center.
  4. Place the butternut squash or carrot puree in the center. Top with pistachios. Spray with olive oil spray and cider vinegar.
  5. Chef's Tips:
  6. Optional garnish: microgreens
  7. For the carrot puree, we suggest using baby food! Of course you can use pureed winter squash, too.

Nutrition Facts

Calories

113.35

Fat

3.29 g

Sat. Fat

0.42 g

Carbs

19.47 g

Fiber

6.49 g

Net carbs

13.02 g

Sugar

9.3 g

Protein

4.52 g

Sodium

192.49 mg

Cholesterol

0 mg
copyright foodandhealth.com
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Images and clips for October - used in this issue

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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