MyFoodMyHealth Newsletter Volume 3, Issue 10

In this issue:

  • Featured Recipe: Coconut Cashews
  • Myra's Kitchen Corner: Go Nuts
  • Recommended: LYFE Kitchen A Revolution in Healthy, Delicious "Fast Food" Dining
  • A Note from Our Chief Nutrition Advisor: FODMAPS Fervor
  • Food for Thought
  • ‘Tis the Season for Gluten Free Holiday Blessings and Mini Cranberry Pies
  • Recommended Reading: The Healthy Hedonist Holidays 
  • Follow Us on Your Favorite Social Media


Featured Recipe: Coconut Cashews

These cashews are a delicious combination of sweet, spicy, and crunchy. Toss them together for an excellent garnish or break them up into small clusters and pack for sweet holiday treats. See Myra's article below for the recipe.


Myra's Kitchen Corner: Go Nuts

I love candied nuts. When you make them yourself, you can use just the right amount of high quality sweetener to enhance their great flavor. A sprinkling of these crunchy nuts add so much pizzazz to hot breakfast cereals, desserts, salads and soups. They stay fresh in the pantry for two to three months, making them wonderful hostess gifts and edible presents. Bundle them in festive party bags for a treat that everyone will enjoy.

Here are a couple of my favorite combinations. These recipes both take a minimum of prep time, and the oven does most of the work.

This first recipe is for candied pecans. I toss one cup roughly chopped pecans with 2 tablespoons maple syrup and 2 tablespoons maple sugar. I spread them on a parchment-covered baking dish and place them in a 325 degree oven for 20 minutes. I stir the pecans one time during the baking, so that they caramelize evenly. The pecans are ready when they are dry all the way through. This technique works well with chopped walnuts, almonds, and blanched hazelnuts as well. When I remove the pecans from the oven, I let them cool before packing them. These pecans keep covered, at room temperature, for two to three months.

The second recipe is for coconut cashews, one of my favorites. The mix is an exciting combination of sweet, spicy, and crunchy, which makes, among other uses, an excellent garnish for a zesty carrot soup. I toss together in a medium bowl one cup of roughly chopped cashews, ½ cup unsweetened coconut, 1/3 cup maple sugar, ¼ teaspoon salt, and ¼ teaspoon cayenne. I then add one egg white to bind the whole mix together. Again, I’m spreading it on a parchment-covered baking sheet and baking it for 15 to 20 minutes at 325 degrees. I have to stir this mix twice during the baking session to ensure that the more delicate coconut colors brown evenly. (By the way, I pull out my tray to stir the mix, so I don’t lower the temperature of the oven. Then I return the tray to the oven to finish baking.) When the mix is evenly browned, I remove the tray from the oven and let it cool to room temperature. I break up the clumps into small clusters that are now ready to be stored or packed. Sweet holidays!

Watch Myra's Video Here

LYFE Kitchen: A Revolution in Healthy, Delicious "Fast Food" Dining

lyfe_logo-200We’re excited to introduce you to an important development in healthy dining called LYFE Kitchen. LYFE, an acronym for “Love Your Food Everyday,” showcases a menu created by award-winning Chefs Art Smith and Tal Ronnen and offers great‐tasting food that is convenient, affordable and good for you. It’s a healthy and delicious alternative for days when you do not have the time or desire to make food from scratch.

LYFE Kitchen puts great taste at the forefront of each dining experience. With inspired recipes of twists on comfort dish favorites to flavorful plant-based options, LYFE Kitchen offers something for everyone to entice Americans to eat healthier. Guests can enjoy natural, preservative and additive‐free dishes, enhanced with spices and herbs, with fewer than 600 calories for breakfast, lunch, and dinner.

LYFE Kitchen is a "fast food" restaurant concept that we fully embrace. It closely follows the MyFoodMyHealth philosophy that great taste, sharing a comforting meal, and healthy food go hand-in-hand. This “reinvention of fast food” is one we believe will make it easy for taste conscious eaters to enjoy a healthy diet when eating out. We're excited about its ability to help busy Americans adopt healthier eating habits without sacrificing flavor.

The first restaurant opened this fall in Palo Alto, California. MyFoodMyHealth founder, Caroline Nation, was pleased to be invited to attend the opening and enjoyed some of the restaurant’s healthy, comforting and delicious recipes such as:

  • Art’s Start
  • Art’s Unfried Chicken
  • Sweet Corn Chowder
  • Tal’s Ancient Grains Teryaki Gardein Bowl
  • BBQ Chicken Flatbread
  • Vegan Banana Rum Cheesecake

Palo Alto was the first restaurant to open for LYFE Kitchen. The company has plans to open as many as 250 locations nationally over the next five years. We encourage you to try them out when you are in the area or as they spread across the country. They truly give you and your family a healthy way to "Love Your Food Every Day."

For more information about LYFE Kitchen

Download Sample Recipe #1

Download Sample Recipe #2

A Note from Our Chief Nutrition Advisor: FODMAPs Fervor

By Kathie Madonna Swift MS RD LDN


FODMAPs sounds like it might be the latest automobile GPS navigation system or weather radar detection unit. Instead, FODMAPS is a therapeutic eating plan that has been gaining ground as an effective protocol to help individuals who are suffering with irritable bowel syndrome (IBS).

The quirky name FODMAPs stands for F= Fermentable, O=Oligo, D=Di,M=Monosaccharides, And PolyolS. These are a family of carbohydrates and short-chain sugars that are more easily fermented in the digestive tract and most likely to contribute to gas, bloating, pain and other frustrating gut symptoms. Digestive detectives have known for many decades that some foods may be more problematic than others with IBS. But more recently, scientists from Australia and the US have been on the trail of tracking down FODMAPs as instigators of IBS. Total elimination of FODMAPs may not be necessary or realistic, but lessening the FODMAPs load may spell IBS relief.

Begin by experimenting with a lighter load of the highest FODMAPs foods if you suffer from IBS. Keep a food journal to figure out if this is indeed comfort food for your digestive tract!


Fruits: Apples, apricots, cherries, mango, pears, nectarines, peaches, pears, plums and prunes, watermelon, canned fruit, dried fruit, or fruit juice

Vegetables: Artichokes, asparagus, avocado, beets, broccoli, Brussels sprouts, cabbage, cauliflower, garlic, fennel, leeks, mushrooms, okra, onions, peas, radiccio, scallions, shallots, sugar snap peas, snow peas

Grains: Wheat, rye

Legumes: Lentils and beans including chickpeas, kidney beans, soybeans, etc.

Dairy: Milk (cow, goat, sheep), yogurt, ice cream, cottage cheese, ricotta cheese

Sweeteners: Fructose, high fructose corn syrup, isomalt, maltitol, mannitol, sorbitol xylitol (Be sure to check labels of packaged foods and avoid these ingredients!)

Here is a FODMAPs Friendly My Foundation Diet recipe to savor this holiday season:

Download Recipe for Crispy Herb-Baked Cod

For more information on FODMAPs and other valuable strategies for Digestive Health, check out The Inside Tract: Your Good Gut Guide to Great Digestive Health by Kathie and her co-author, leading Integrative Gastroenterologist, Dr. Gerard E. Mullin.

To schedule a FODMAPs consultation with Kathie, check out her website at and link to Services.

My Foundation Diet Expanded Second Edition

Now with flexitarian and vegetarian recipes & meal plans
The My Foundation Diet created by Kathie in conjunction with MyFoodMyHealth is a seasonal, delicious, whole foods approach to optimizing your health and genetic potential.

Learn more about the My Foundation Diet at -

Learn more about Kathie

Holiday Food for Thought

From Our Friend Dr. Scott Becker, functional pediatrician

Central to each and every celebration is food. It is on colorful displays to tempt our eyes, while scents from holiday kitchens weaken our knees of self-control. Food can be emotionally satisfying as we let ourselves loose toward the end of the year. Food may be the reward we feel we deserve while we chant that our diets will begin “as soon as it is New Year”. This is alarming when we think about the children in our lives. ONE OUT OF THREE children is greater than 95% BMI (Body Mass Index). This rate has TRIPLED in the PAST 30 YEARS.

In order to attack what I feel is the leading health issue of our society, Childhood Obesity. What follows are a few suggestions for a healthier holiday. Holiday meals are the perfect time to involve our youngsters in the preparation of a meal. It is during this time we create priceless memories of what the holidays are all about; family. It is the perfect time to educate the importance of which foods are good for our bodies, and why. This also can be the chance to teach about calorie counting, and staying away from the 4 W’s: White Sugar, White Flour, White Salt, & White Rice. A family can also share how important it is to avoid one of the leading risks of obesity permeating our food today: HFCS (High Fructose Corn Syrup).

Holiday meals allow us to reestablish an entity that has been sorely missed from our fast-paced, two-income families: the nuclear family. As mothers, fathers, grandmothers and grandfathers, we can provide a good role model for children about what is nutritious for developing bodies. This also better arms children with the lifelong knowledge of nutrition. Holidays provide a platform to do this and so much more. For example, when classroom treats are requested for the holidays, prepare healthy options at home with your child. By including your child in the preparation, a parent can foster excitement in the child when they create something of their own and share the delicious dish they made with pride. This also avoids issues of feeling different or having strange food they are not comfortable with.

The next step in our holiday journey is offering healthier food choices. This can be done by choosing to shop FRESH, LOCAL, and COLORFUL. We all know that FRESH food choices avoid the dangerous chemicals of herbicides and pesticides. By choosing LOCAL, we can avoid many of the preservatives and additives which are used to extend foods’ lifespan so it may arrive at a point of sale. COLORFUL, allows our children to go back to a time we all recall where “REAL” food was abundant and overflowing with the Phytonutrients from nature. Our food choices should follow the colors of rainbow with darker being more nutritious as a rule of thumb.

Another consideration during the holiday can be sensitivity to gluten and dairy. As a firm believer in the vast array of health issues which surround Gluten, I feel this is a severely underestimated problem. Therefore, your holiday preparations can include desserts, cookies, & breads which are baked with Gluten-Free flour and free-range, organic whole eggs. Dairy sensitivity may also cause reactions leading from ear infections to constipation. I therefore suggest Almond, or Rice Milk to go along with any dessert of choice.

During these holidays, give yourself the benefit of knowing how much you can do by beginning this journey of health as a closer and more unified family whose central focus is our children’s health and the health of our future.

For fun, fantastic recipes without dairy or gluten you can make with your kids get the MyFoodMyHealth Kid-Delicious Gluten and Dairy Free Cookbook. It includes 100 recipes your family will love. Learn more about theMyFoodMyHealth Kid-Delicious Gluten and Dairy Free Cookbook.

You can also get some free lunchbox recipes for your kids at our MyLunchbox Website.

About Dr. Becker

Dr. Becker is a South Florida functional pediatrician. Dr. Becker brings almost 20 years of Pediatric & Adolescent Medicine and Pediatric Emergency Medicine to his current passion of Pediatric Functional Medicine. If you would like to set up a consultation with Dr. Becker contact him at

‘Tis the Season for Gluten Free Holiday Blessings and Mini Cranberry Pies

By Guest Contributor Karen Fine

Let them eat pie! It doesn’t seem so long ago that this season presented a challenge for me. I had mastered gluten free living under ordinary circumstances, but was now inundated with holiday parties that sadly provided a multifarious amount of wheat, rye and barley-filled treats.

Eight years ago, my young son was stricken with celiac disease and lay suffering in the emergency room. Learning that he would have to endure a lifelong diet restriction propelled me to action. I was determined to make life “normal” for him. Not long after his diagnosis, I chose to be gluten free as well.

We decided to make it an adventure!
A love for ambrosial food inspired me to create joyous treats and healthy fare - the kind where “you would never know they were gluten free.” After copious amounts of research and much trial and error, I learned valuable substitutions and methods to make almost anything gluten free.

Today my son is thriving and rarely mentions his “special” diet. To him, it seems normal!

His diagnosis was a blessing because it alleviated the need for medication and surgery. The change in diet has fully restored his health and happiness.

About Karen Fine

Download Recipe

TheHealthyHedonistHolidays180029_f.Recommended Reading: The Healthy Hedonist Holidays

Looking for some healthy and delicious holiday recipes?  Then you should pick up The Healthy Hedonist Holidays by our own chief taster and tester, chef Myra Kornfeld. The menus will entice every guest - vegetarian, semi-vegetarian, carnivores, omnivores who can’t eat dairy, and people who just love good food with delicious, satisfying “flexitarian” meals. Each menu offers both a vegetarian and fish or poultry main course, and a range of side dishes, appetizers, and desserts that can be used in any combination to accommodate individual tastes.

About Myra

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