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
Swap Your Way to Whole Foods
Swap Your Way to Whole Foods

Here are some easy swaps to replace ultra-processed foods with whole, nutritious alternatives:

MyPlate Simple Holiday Tips
MyPlate Simple Holiday Tips

These MyPlate tips can help you enjoy a balanced and delicious holiday season while nourishing your body!

From Patch to Plate: Pumpkin 101
From Patch to Plate: Pumpkin 101

Pumpkin is a nutrient-rich, low-calorie vegetable that offers numerous health benefits. It's packed with vitamins A, C, and E, which support immune function, skin health, and eye health, along with potassium and fiber for heart health and digestion. The antioxidants in pumpkin, such as beta-carotene and lutein, help protect cells from damage, reduce inflammation, and may lower the risk of chronic diseases. With its high fiber and water content, pumpkin is also filling and hydrating. Here are tips for selection and preparation:

Plant-based Diet shows Improvement and Medication Reduction in RA
Plant-based Diet shows Improvement and Medication Reduction in RA

As part of the “Plants for Joints” study, the diet intervention study recently published in the British Medical Journal, improvements were also noted for individuals with autoimmune rheumatoid arthritis (RA).

Sense of belonging impacts food choices
Sense of belonging impacts food choices

Being a part of a group has many positive benefits. A recent study out of Florida University suggests that having a sense of belonging to a social group may also significantly affect our food choices, which could push us towards more nutritious options.

Drop The Cookie: Ultra-Processed Food Intake Increases Risk For Stroke
Drop The Cookie: Ultra-Processed Food Intake Increases Risk For Stroke

The relationship between intake of highly palatable, ultra-processed foods like soda, chips, and cookies is well established with the risk of weight gain and heart disease. New research now suggests these beverages and foods may pose a higher risk of having a stroke.

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.

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
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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
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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
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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October 2024 Newsletter and Toolkit