October 2023 Newsletter and Toolkit

Written By Judy Doherty, MPS, PCII

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

Table of Contents:

Tools and Content for October

Featured
Low Flavanol Intake May Lead to Memory Loss
Low Flavanol Intake May Lead to Memory Loss

Flavonols are a type of flavonoid, which are natural compounds found in plants. They are known for their antioxidant and anti-inflammatory properties, and they are associated with various health benefits. Here are some common dietary sources of flavonols:

Food Sources of Flavonol
Food Sources of Flavonol

Flavonols are a type of flavonoid, which are natural compounds found in plants. They are known for their antioxidant and anti-inflammatory properties, and they are associated with various health benefits. Here are some common dietary sources of flavanols.

Best Bets for Halloween Candy
Best Bets for Halloween Candy

Remember that moderation is key. While these options are generally considered healthier than traditional candy, they can still be high in calories and should be consumed in moderation. Always read labels and consider your own dietary preferences and restrictions.

Fact Check: Reading the Nutrition Facts Label Vs Package Claims
Fact Check: Reading the Nutrition Facts Label Vs Package Claims

Remember, nutrition facts labels can help you make healthier choices, but it's also important to consider the overall quality of your diet. A balanced and varied diet based on whole foods is generally the best approach for good health.

One Drink Per Day Linked with Increased Blood Pressure in Healthy Adults
One Drink Per Day Linked with Increased Blood Pressure in Healthy Adults

Even drinking one alcoholic drink per day can raise blood pressure.

Functional Food Shopping
Functional Food Shopping

Functional foods are those that provide additional health benefits beyond basic nutrition. They often contain bioactive compounds that promote health and help reduce the risk of chronic diseases. Here are some of the most popular functional foods:

Carbohydrate 101
Carbohydrate 101

Carbohydrates are one of three macronutrients: carbohydrates, protein, and fat. They contain carbon, hydrogen, and oxygen atoms. Carbohydrates provide most of the energy needed in our daily lives for normal body functions such as heartbeat, breathing, and digestion and for physical activity and exercise.

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
Did you make this recipe?
Tag @foodandhealth on instagram and hashtag it #foodandhealthrecipes
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
Did you make this recipe?
Tag @foodandhealth on instagram and hashtag it #foodandhealthrecipes

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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