November 2024 Newsletter and Toolkit

Written By Judy Doherty, MPS, PCII

November 2024 Newsletter and Tools for Premium Food and Health Communication Members:

Table of Contents:

Tools and Content for November:

Links to articles in newsletter:

Featured
Handout: Is This Recipe Healthy?
Handout: Is This Recipe Healthy?

Evaluating whether a recipe is healthy can be done by looking at a few key aspects.

Winter Soup Success
Winter Soup Success

Soup is an excellent meal choice for lunch or dinner, offering a variety of nutritional benefits. It is easy to make and can help cut calories while increasing nutrients and fiber.

Overcome The Battle With Your Sweet Tooth
Overcome The Battle With Your Sweet Tooth

Set realistic goals and reward yourself for progress (not with sugary treats). Keep track of how many sweets you consume in a day. It might surprise you.

10 Strategies to Balance Screen Time
10 Strategies to Balance Screen Time

Cell phones can interrupt daily life in numerous ways, from disrupting conversations and work meetings to interfering with focus during tasks. Constant notifications, calls, and messages can lead to reduced productivity, fragmented attention, and even stress. In social settings, frequent cell phone interruptions may weaken interpersonal connections and hinder meaningful interactions. Managing interruptions by setting boundaries, silencing unnecessary notifications, and practicing mindful usage can help maintain focus and preserve valuable moments of connection.

Nutrition for your noggin- key nutrients may slow brain aging
Nutrition for your noggin- key nutrients may slow brain aging

Most of us know at least one family member or friend who has developed dementia over their lifetime. With no cure and limited testing ability to detect it early, prevention of this devastating disease is crucial.

Less added sugar? Less aging!
Less added sugar? Less aging!

You can use all the anti-aging creams you’d like, but a younger biological age may come from the inside out. New research out of UC San Francisco discovered a connection between a nutrient-dense diet low in added sugar and younger biological age at the cellular level. The research was published July 29 in JAMA Network Open.

Nutrition Month Bingo
Nutrition Month Bingo
National Nutrition Month is Coming Right Up!
National Nutrition Month is Coming Right Up!

March is National Nutrition Month! That's only a few short weeks away -- are you ready to help your clients make the most of it?

Recipes in this issue - click here to search more.

Fall Fruit Carpaccio Salad

Fall Fruit Carpaccio Salad

Yield 6
Author Judy Doherty
Prep time
10 Min
Total time
10 Min
This delicious fall fruit salad uses persimmons, pears, and pomegranate arils.

Ingredients

  • 3 Fuyu persimmons, sliced thin, remove the seeds
  • 1 D’Anjou pear, sliced thin, remove seeds
  • 1 pomegranate, arils
  • 2 tsp extra virgin olive oil
  • Splash red wine vinegar
  • 6 walnut halves
  • Fresh cracked black pepper to taste

Instructions

  1. Using a mandoline set to very thin, carefully slice the persimmons and the pear, keeping them separate. They should be paper thin. To avoid getting cut, it is advised to use cut-proof gloves or the guard on the mandoline.
  2. Arrange the persimmons and pears in fanned piles on a large white plate. Roll a few of the slices on the top-up.
  3. Open the pomegranate with a knife. Remove the arils and sprinkle them in the center of the plate between the fruits.
  4. Toast the walnut halves in a 350-degree oven for 8 minutes. Place them around the edge of the fruit.
  5. Sprinkle the fruit with the olive oil, and then splash some red wine vinegar on top. Add cracked black pepper to taste. Serve immediately.

Nutrition Facts

Calories

190

Fat

4 g

Sat. Fat

0 g

Carbs

42 g

Fiber

3 g

Net carbs

39 g

Sugar

9 g

Protein

2 g

Sodium

3 mg

Cholesterol

0 mg
copyright foodandhealth.com
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Pumpkin Flan

Pumpkin Flan

Yield 12
Author Judy Doherty
Prep time
5 Min
Cook time
45 Min
Total time
50 Min
I think this pumpkin flan is one of my favorite pumpkin desserts ever. The rich caramel drips down the firm, spicy, custard-rich pumpkin flan and is a show stopper. There is no pie dough needed! Don’t you love the color-rich pomegranate arils on the top?

Ingredients

Caramel
  • 1/2 cup sugar
  • 1 tsp lemon juice
  • 2 tsp water
Filling
  • 1 15-ounce can pumpkin puree
  • 1 tablespoon pumpkin pie spice
  • 5 eggs
  • 1 12-ounce can of evaporated milk
  • 1 14-ounce-can sweetened condensed milk

Instructions

  1. Prepare the flan mold. It should be a ceramic bowl or tart pan with straight sides about 8 inches in diameter. And it should be ovenproof. Lightly grease the sides.
  2. Place the ingredients for the caramel in a stainless steel pot. Mix well and bring to a boil. Boil on high until the mixture is the color of iced tea.
  3. Immediately pour the caramel into the bottom of the flan mold.
  4. Prepare the custard by mixing the spices into the pumpkin with a whisk and then add the eggs one by one, mixing smoothly between each addition. Add the evaporated and condensed milk to the pumpkin/egg mixture and mix smoothly. Pour the custard into the tart pan. Bake in a 350-degree oven in a pan of water until the custard is firm in the center, about 45 minutes. Remove from the oven, cool briefly, then refrigerate overnight.
  5. Run a knife around the edges of the flan and invert onto a plate.
  6. Garnish with pumpkin seeds (pepitas) and pomegranate arils.
  7. Creme Brulee version:
  8. Skip the caramel sugar steps. Make the custard and bake in a tart pan in a water bath. Top with sugar and caramelize with a torch (omit lemon juice and water).

Nutrition Facts

Calories

216.59

Fat

6.95 g

Sat. Fat

3.77 g

Carbs

32.52 g

Fiber

1.1 g

Net carbs

31.41 g

Sugar

30.45 g

Protein

7.28 g

Sodium

100.23 mg

Cholesterol

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

Pumpkin Latte

Yield 1
Author Judy Doherty
Prep time
10 Min
Total time
10 Min
We looked high and low for a pumpkin latte that would be rich, spicy, pumpkin-forward, and not too sweet. And we found it! Check out this one! The recipe is so easy!

Ingredients

  • 2 tablespoons canned pumpkin
  • 1 tablespoon maple syrup
  • 2 shots espresso
  • 1/2 cup steamed milk
  • 1 dollop of fresh whipped cream
  • 2 tsp pumpkin pie spice

Instructions

  1. Place the pumpkin and syrup in a coffee cup. Add the hot espresso. Whip with a frother and then stir in the hot steamed milk. Heat this beverage for 30 seconds in the microwave if you like very hot lattes. Top with whipped cream and pumpkin pie spice.

Nutrition Facts

Calories

162.14

Fat

5.19 g

Sat. Fat

3 g

Carbs

25.34 g

Fiber

1.37 g

Net carbs

23.96 g

Sugar

19.34 g

Protein

4.7 g

Sodium

60.07 mg

Cholesterol

16.92 mg
copyright foodandhealth.com
Did you make this recipe?
Tag @foodandhealth on instagram and hashtag it #foodandhealthrecipes
Pumpkin Hummusvideo-output-040EE1E7-65AA-49D9-93D9-AB74F9D0697B
Pumpkin Hummus

Pumpkin Hummus

Yield 12
Author Judy Doherty
Prep time
15 Min
Total time
15 Min
This delicious dip is great for any holiday celebration. Plus it doubles as a vegetarian pita sandwich filler.

Ingredients

  • 2 cups hummus prepared store-bought
  • 1 cup pumpkin canned
  • 1 tsp olive oil
  • 2 tablespoons pumpkin seeds toasted in saute pan
  • 1 cup cauliflower florets
  • 1 cup radishes sliced
  • 1 cup sliced red peppers
  • 3 each pita bread toasted and sliced in wedges
  • 1/2 cup curly kale leaves are rinsed and dried and used for garnish

Instructions

  1. Mix the pumpkin and hummus. Place in a serving bowl. Make a swirl in the top and fill with olive oil. Add the toasted pepitas.
  2. Place the bowl on a serving platter. Surround it with the dippers.
  3. Serve and enjoy!

Notes

You can use this hummus as a dip or filler for vegetarian pita sandwiches. The toasted pepitas or pumpkin seeds really add a great flavor. 

Nutrition Facts

Calories

133.22

Fat

5.44 g

Sat. Fat

0.85 g

Carbs

17.02 g

Fiber

4.06 g

Net carbs

12.96 g

Sugar

1.56 g

Protein

5.6 g

Sodium

238.77 mg

Cholesterol

0 mg
copyright foodandhealth.com
Snack
American
Did you make this recipe?
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Pumpkin Pie Oatmeal

Pumpkin Pie Oatmeal

Yield 2
Author Judy Doherty
Prep time
5 Min
Cook time
5 Min
Total time
10 Min
This creamy, spicy oatmeal is a perfect way to pep up a cold morning.

Ingredients

  • 1 small apple, finely diced
  • 2/3 cup apple juice
  • 2/3 cup skim milk
  • 1/4 cup pumpkin purée
  • 1/2 teaspoon pumpkin pie spice or cinnamon
  • 2/3 cup quick oatmeal, uncooked

Instructions

  1. Combine everything, except the oatmeal, in a 1.5-quart microwave-safe dish. Bring just to boiling in the microwave (about 4 to 5 minutes on full power).
  2. Stir in oatmeal and heat at full power for 1 minute longer.
  3. Chef's Tips: You can also prepare this oatmeal on the stovetop in a saucepan.

Notes

This oatmeal is wonderful when topped with honey and toasted pumpkin seeds.

Nutrition Facts

Calories

172.03

Fat

1.65 g

Sat. Fat

0.41 g

Carbs

35.81 g

Fiber

4.25 g

Net carbs

31.55 g

Sugar

21.1 g

Protein

5.43 g

Sodium

42.43 mg

Cholesterol

2.45 mg
copyright foodandhealth.com
Oatmeal
Grains, Breakfast
American
Did you make this recipe?
Tag @foodandhealth on instagram and hashtag it #foodandhealthrecipes

Image - Download to Use - Heirloom pumpkin

Cooking Demo Tool Kit:

Featured
“Build Your Own” Style Dinners
“Build Your Own” Style Dinners

Here are cooking demos designed to make family meals more fun.

Cooking on Induction Stoves
Cooking on Induction Stoves

Using a portable induction stove for a cooking demo is a great idea. Here are the pros, cons, and success tips.

15 Tips for Smoother Cooking Demos
15 Tips for Smoother Cooking Demos

These 15 strategies for smoother cooking demos are very easy to do and they will make your next one make you feel like a star!

Popular items from our store:

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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