September 2024 Newsletter and Toolkit

Written By Judy Doherty, MPS, PCII

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

Table of Contents:

Tools and Content for September:

Featured
More Flavor Lower Sodium: Herbs and Spices to Try
More Flavor Lower Sodium: Herbs and Spices to Try

Here is a list of new herbs and spices to try in your kitchen

How Much Niacin is Optimal?
How Much Niacin is Optimal?

While most B vitamins are water-soluble and benign in large amounts, niacin is not one of them. Recently, a study published in Nature Medicine indicates that a byproduct of niacin has been linked with a higher risk of cardiovascular events. This is concerning since niacin is often added to many foods or used in supplemental form.

Keeping Potatoes Healthy
Keeping Potatoes Healthy
Shopping On A Budget? Go Potato!
Shopping On A Budget? Go Potato!

Potatoes are one of the most economical vegetables! A 5-pound bag of potatoes costs about $2.99, making them .04 per ounce with about 26 calories. Many other vegetables cost around 12 cents per ounce.

Fiber, family history, and your gut bacteria- the perfect storm for Inflammatory Bowel Disease
Fiber, family history, and your gut bacteria- the perfect storm for Inflammatory Bowel Disease
4 Tips for the Best Back-to-School Lunches
4 Tips for the Best Back-to-School Lunches
Elementary School Nutrition Presentations
Elementary School Nutrition Presentations
Go for the Green Mediterranean Diet
Go for the Green Mediterranean Diet

Recipes in this issue - click here to search more.

Butternut Squash Soup

Butternut Squash Soup

Yield 6
Author Judy Doherty
Prep time
10 Min
Cook time
15 Min
Total time
25 Min
You don't have to wait for butternut squash to be in season to make this soup. Use frozen butternut for our 15-minute soup.

Ingredients

  • 1 tablespoon olive oil
  • 1 cup diced onion
  • 1 tablespoon minced garlic
  • 2 pounds frozen butternut squash
  • 1 bay leaf
  • 1 pinch nutmeg
  • Freshly ground pepper, to taste
  • 4 cups low-sodium chicken broth
  • 1 tablespoon thinly sliced green onions

Instructions

  1. Sauté onion and garlic in a large pan until golden, about 1-2 minutes. Add the squash, seasonings, and broth. Bring to a boil and reduce to a simmer. Cook for 10 minutes.
  2. Remove bay leaf and serve with sliced green onion on top.
  3. This soup goes great with a sandwich.

Nutrition Facts

Calories

127.78

Fat

3.52 g

Sat. Fat

0.68 g

Carbs

22.67 g

Fiber

3.57 g

Net carbs

19.11 g

Sugar

4.74 g

Protein

5.07 g

Sodium

54.79 mg

Cholesterol

0 mg
copyright foodandhealth.com
Did you make this recipe?
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Yogurt Spiced Air Fryer Chicken

Yogurt Spiced Air Fryer Chicken

Yield 4
Author Judy Doherty
Prep time
10 Min
Cook time
20 Min
Total time
30 Min
A spicy and delicious chicken dish that will put smiles on everyone's faces.

Ingredients

  • 4 chicken breast halves, boneless, skinless
  • 1 cup plain nonfat yogurt
  • 2 tsp minced garlic
  • 1 tsp paprika
  • pinch chili pepper flakes
  • 1 tsp oregano
  • 1/2 tsp coriander
  • 1 tsp cumin
  • 1 tsp olive oil
  • juice of one lemon

Instructions

  1. Score the chicken breasts.
  2. Mix the rest of the ingredients together in a large mixing bowl. Stir well. Toss the chicken in the mixture, coating well on both sides.
  3. Place in an air fryer and cook at 390 degrees for 20 minutes, turning once.
  4. Allow to cool for 5 minutes then slice and serve.

Nutrition Facts

Calories

181.59

Fat

4.4 g

Sat. Fat

0.9 g

Carbs

6.55 g

Fiber

0.49 g

Net carbs

6.05 g

Sugar

5.01 g

Protein

27.83 g

Sodium

179.94 mg

Cholesterol

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

Image - Download to Use - Fall Soup is Up!

Oven Fried Potatoes

Oven Fried Potatoes

Yield 4
Author Judy Doherty
Prep time
5 Min
Cook time
20 Min
Total time
25 Min
Vegetable oil spray makes these "fried" potatoes a healthy alternative to french fries. Quick, easy, and cheesy!

Ingredients

  • 2 large baking potatoes
  • 1 teaspoon garlic powder
  • 1/4 teaspoon black pepper
  • 1/4 cup Parmesan cheese

Instructions

  1. Preheat oven or air fryer to 400°F.
  2. Wash potatoes and cut into 1/4-inch thick wedges.
  3. Mix the rest of the ingredients in a small bowl and set aside.
  4. Spray a large cookie sheet with vegetable oil spray. Arrange the potato wedges in rows so they don't touch. Spray the top side of the potatoes with vegetable oil spray and place them in the oven.
  5. Bake potatoes until golden brown, about 10 minutes. Flip them over and continue baking until brown on both sides, about 10 more minutes.
  6. Place potatoes in a serving bowl and toss with seasoning/cheese mixture.

Nutrition Facts

Calories

173.04

Fat

1.76 g

Sat. Fat

1.07 g

Carbs

34.17 g

Fiber

2.5 g

Net carbs

31.67 g

Sugar

1.22 g

Protein

6.32 g

Sodium

109.83 mg

Cholesterol

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

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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October 2024 Newsletter and Toolkit
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