October 2024 Newsletter and Toolkit

Written By Judy Doherty, MPS, PCII

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

Table of Contents:

Tools and Content for October:

Featured
Seeking snacks after a big meal? It may have nothing to do with appetite!
Seeking snacks after a big meal? It may have nothing to do with appetite!

Have you ever started rooting around in your pantry immediately after a delicious dinner? Don’t blame your appetite. New research suggests you may have overactive food-seeking neurons in your brain.

War for Health Fought and Won In The Kitchen
War for Health Fought and Won In The Kitchen

Every day, the war on health is fought in the kitchen, where we decide what to nourish ourselves with. The stakes are high, but so are the rewards. By making small, consistent changes—choosing whole foods over processed options, embracing cultural food wisdom, and being mindful of our eating habits—we can ensure lasting victories in the fight for better health.

Protein .58 per serving - with meal prep idea
Protein .58 per serving - with meal prep idea

Here is an easy way to make hard-boiled eggs that peel well. Eggs are about $3-4 per dozen so one serving (2 eggs) averages about .58 cents. If you hard boil them ahead of time you can use them on salads, bowls, ramen, and pita pockets. Win!

Can reducing isoleucine help you eat more, weigh less, and increase longevity?
Can reducing isoleucine help you eat more, weigh less, and increase longevity?

You may have heard that a calorie is a calorie, but new research by the University of Wisconsin School of Medicine and Public Health study suggests not all calories are the same.

The shape of your brain neurons may change your “shape” in middle age
The shape of your brain neurons may change your “shape” in middle age

Researchers in Japan may have cracked the code on middle-age obesity. A new study on rats from Nagoya University finds that changes in neuron shape in the hypothalamus, an area of the brain that regulates appetite and metabolism, could be the key.

Fun Halloween Recipes!
Fun Halloween Recipes!

Want to get your clients excited about the upcoming holiday in a healthful way? Try one of these spooky Halloween recipes!

Pepper Glossary
Pepper Glossary

Here's a glossary of common culinary pepper spices.

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:

Recipes in this issue - click here to search more.

Bok Choy and Mushroom Ramen Bowl

Bok Choy and Mushroom Ramen Bowl

Yield 4
Author Judy Doherty
Prep time
10 Min
Cook time
10 Min
Total time
20 Min
Using rice noodles, bok choy, mushrooms, eggs, and corn in a ramen bowl makes an authentic Japanese dish that is healthy, inexpensive, and delicious.

Ingredients

  • 8 oz package rice noodles
  • 6 cups low sodium chicken broth
  • 1 head bok choy, cut off leaves and cut in 2 inch pieces, rinse
  • 2 cups sliced mushrooms
  • 2 tablespoons olive oil
  • 4 hard boiled eggs, peeled and cut in half
  • 1/2 cup chopped green onion
  • 2 ears of corn or 1 cup corn kernels (frozen or canned, drained)

Instructions

  1. Cook rice noodles according to package directions. Drain in colander and set aside.
  2. Meanwhile prepare the toppings. Saute the bok choy in 1 tablespoon of olive oil in a large wok or nonstick pan. Remove after a few minutes. Saute the mushrooms in the other 1 tablespoon of olive oil. Remove and set aside. Cook the corn in the microwave or in a steamer and remove the kernels.
  3. Heat the chicken broth to boiling then remove from the heat.
  4. Place the cooked rice noodles in 3 bowls. Top each one with bok choy, mushrooms, corn, green onion, and hard boiled eggs.
  5. Pour the broth over each one. Top with red pepper flakes and serve hot.

Nutrition Facts

Calories

482.96

Fat

15.95 g

Sat. Fat

3.54 g

Carbs

67.48 g

Fiber

4.72 g

Net carbs

62.77 g

Sugar

7.56 g

Protein

21.65 g

Sodium

419.18 mg

Cholesterol

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

Hard boiled eggs

Yield 6
Author Judy Doherty
Prep time
5 Min
Cook time
12 Min
Total time
17 Min
Here is an easy way to make hard-boiled eggs that peel well. Eggs are about $3-4 per dozen so one serving (2 eggs) averages about .58 cents. If you hard boil them ahead of time you can use them on salads, bowls, ramen, and pita pockets. Win!

Ingredients

  • 12 eggs
  • enough water to cover (6-8 cups)

Instructions

  1. Place the water in a large dutch oven pan and place on the stove on high heat. Cover. Bring the water to a boil. Lower the heat to a simmer, about medium.
  2. Add the eggs quickly and cover the pan. Cook for 12 minutes or until done.
  3. Place the eggs immediately in a bowl full of ice water. Allow to cool for a few minutes.
  4. Tap the smallest end of the egg on the sink. Slowly peel away the shell.
  5. Refrigerate until ready to use.

Nutrition Facts

Calories

125.84

Fat

8.37 g

Sat. Fat

2.76 g

Carbs

0.63 g

Fiber

0 g

Net carbs

0.63 g

Sugar

0.33 g

Protein

11.09 g

Sodium

126.93 mg

Cholesterol

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

Roasted Cauliflower Soup

Yield 6
Author Judy Doherty
Here is a way to roast potatoes, cauliflower, peppers, and garlic so it can easily be pureed into a creamy, rich soup.

Ingredients

  • 1 head of cauliflower, stem removed, cut into florets
  • 4 yukon gold potatoes, sliced
  • spray olive oil
  • 4 garlic cloves
  • 1 sliced hot pepper
  • 4 cups low sodium chicken or vegetable broth
  • 1 cup half and half cream

Instructions

  1. Preheat oven to 375F. Spray a sheet pan with oil. Place vegetable ingredients on the pan and roast in the oven for about 35 minutes or until the cauliflower and potatoes are fork tender. Add the garlic the last 10 minutes.
  2. Pour the veggies into a large food processor. Puree on medium speed. Pour the broth in slowly, then add the cream. Puree until smooth.
  3. Place the soup on the stove and bring to a boil. Add a pinch of red pepper flakes and Italian seasoning to the soup. Serve hot.
copyright foodandhealth.com
Did you make this recipe?
Tag @foodandhealth on instagram and hashtag it #foodandhealthrecipes

Image - Download to Use - Aleppo Pepper

Cooking Demo Tool Kit:

Featured
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!

Summer Farmer's Market Cooking Demo
Summer Farmer's Market Cooking Demo

Here are ideas for cooking demos at a farmer’s marketing with minimal equipment.

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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September 2024 Newsletter and Toolkit