MyFoodMyHealth Newsletter Volume 4, Issue 5

In this issue:

Featured Recipe: White Bean and Herb Salad
newsletter-ul-li-bullet-whitebkgd Myra's Kitchen Corner: How to Create a Delicious Herb Salad
newsletter-ul-li-bullet-whitebkgd What's New with MyFoodMyHealth
newsletter-ul-li-bullet-whitebkgd Nutritionist's Notes: Revitalize Your Health This Summer
newsletter-ul-li-bullet-whitebkgd Handling and Serving Safe Raw Produce
newsletter-ul-li-bullet-whitebkgd We Recommend: American Grown: The Story of the White House Kitchen Garden and Gardens Across America



Featured Recipe: White Bean and Herb Salad

Stop by your local farmers market for the freshest ingredients for this vibrant summer salad. You can serve it as a side or on a bed of bibb lettuce with a wedge of cantaloupe for a colorful, refreshing and satisfying vegetarian meal.


Download Recipe

Myra's Kitchen Corner: How to Create a Delicious Herb Salad

Herbs are fresh and abundant in warm weather, and I love using all different kinds regularly in my dishes. I often turn the bits and pieces that are inevitably left over—especially from the leafy ones—into an herb salad. I start with a base of a zesty green like watercress or arugula and then add whatever I have.

In this video, I've put together a mix of watercress, parsley, dill, cilantro and sorrel. Sorrel gives the salad a delicious lemony punch and is in season all summer. Other herbs I've used include chives, tarragon, mint, chervil and lovage. Every mouthful is exciting! I make a simple dressing to complement the herbs. It consists of 1 part lemon juice to 2 parts extra virgin olive oil, along with some lemon zest and a sprinkling of salt and pepper. I place everything in a jar, shake it for 10 seconds to mix, and I've got a tasty dressing that will keep refrigerated for up to two weeks. This salad is topped with matchstick radishes and a sprinkling of pistachios, but this base lends itself to a large array of possibilities. A piece of sautéed fish or chicken turns the salad into a light main course as well.




View Video

What's New with MyFoodMyHealth

MyFoodMyHealth Mediterranean Diet Plan & Recipes

Research has shown that the traditional diet followed by people living on the Mediterranean sea reduces the risk of heart disease and other diseases such as cancer and type 2 diabetes. This healthy diet emphasizes fruits and vegetables, whole grains, poultry, fish and nuts and limits red meat and dairy.

To make it easy for subscribers to follow a Mediterranean diet, we have added a heart-healthy Mediterranean diet to our list of options available to use with the online meal planner. Our MyFoodMyHealth Mediterranean-style eating plan is based on a modified Mediterranean-style diet. It includes fruits and vegetables, whole grains, poultry, fish and nuts but excludes red meat, dairy and dairy bi-products. It also embraces fresh, natural and local foods and includes flavorful recipes such as Bruschetta Puttanesca, Chicken Cacciatore, Eggplant Pomodoro Pasta, Fresh Herb Broiled Scallops and Halibut Vinaigrette with Simmered Asparagus and Red Bell Pepper Dice.

Try a delicious Mediterranean Diet recipe for Fresh Herb Broiled Scallops.

Download Recipe


The MyFoodMyHealth FODMAPs Diet Third Edition

We've recently released the third edition of our popular MyFoodMyHealth FODMAPs Diet. It includes updated information on the latest scientific research related to FODMAPs, the therapeutic eating plan that is gaining ground as an effective protocol to help individuals with irritable bowel syndrome.

Created by MyFoodMyHealth and our Chief Nutritionist Kathie Madonna Swift, the MyFoodMyHealth FODMAPs Dietprovides easy and helpful guidelines for following a FODMAPs eating plan, plus delicious recipes from MyFoodMyHealth chefs. If you suffer from IBS or other digestive disorders, it may be just what you need to help alleviate your IBS symptoms.

Learn more about the FODMAPs Diet

Nutritionist's Notes: Revitalize Your Health This Summer

By Kathie Madonna Swift MS RD LDN

Summer is a delicious time to focus on your personal health goals. Here are a few SwiftTips that are perfectly ripe for you to explore:

1. Seek the great outdoors…Nature deficit disorder is a common stressor that can negatively impact our mind and mood. Being in nature, whether it is taking a walk in the park, rollerblading, biking, hiking, kayaking or swimming in a pristine lake is nourishing to your body, mind and spirit. Make a point to step outdoors every day this summer and take in the sights, sounds and scents of this soothing season. Even in the urban setting you can find a park, an atrium or a window box and connect to regular moments of peace with something green this summer. 


2. Dose up on the sunshine vitamin…Vitamin D has been the starring vitamin in the past decade. Research continues to flood in on this fascinating vitamin-hormone that performs multiple roles in the body beyond bone health. Nature provided the ultimate D-pendable source: sunlight! Just 10-15 minutes of “incidental” sunlight each day on a small area of exposed skin, can power up your cells with this multi-tasking nutrient. Savor a safe dose of D each day this summer and don’t forget to get your level (serum 25 OH vitamin D) checked at least once annually to tailor your needs throughout the year.

3. Get down and dirty… Recent articles in Scientific American (June 2012) discussed the importance of our gut microbial ecosystem and its relation to our overall health. The hygiene hypothesis suggests that our quest for super clean and sterile environments is a contributing factor to the epidemic increase in food allergies and intolerances. Summer is the right time to get down and dig in the dirt…and don’t be too concerned if you end up consuming a speck or two!

4. Pack in plenty of produce…Gardens abound with a rainbow of colorful vegetables and herbs in the summer time. So whether you’re lucky enough to pick fresh from your own backyard or frequent your local farmers market, aim to add fresh and seasonal vegetables up your plate!

About Kathie

Kathie Madonna Swift MS RD LDN is the founder of SwiftNutrition (, and author with Dr. Gerard Mullin of The Inside Tract: Your Good Gut Guide to Great Digestive Health (Rodale, 2011).

Learn more about Kathie



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


Handling and Serving Safe Raw Produce

With the abundance of fresh fruit and vegetables available at your local farmers market and grocery store right now, it’s the perfect time to enjoy fresh produce. To help you maintain produce quality and avoid harmful bacteria that may cause foodborne illness here are a few tips for selecting and serving raw fresh produce:

At the market and when storing:

Avoid cross-contamination. Store fruits and vegetables that will be eaten raw away from raw meat, poultry and seafood.
Bag fresh fruits and vegetables separately from meat, poultry and seafood to avoid cross-contamination.
If you choose pre-cut produce only select refrigerated items or items surrounded by ice.
Store fresh produce in a clean refrigerator at 40 degrees F or below. Refrigerate all produce that is pre-cut or peeled. Ask your grocer if you are unsure if something needs to be refrigerated.
Only purchase produce that is not bruised or damaged.

When preparing:

newsletter-ul-li-bullet-whitebkgd Clean your hands before you begin.
newsletter-ul-li-bullet-whitebkgd Use a clean cutting board. Have separate cutting boards and utensils for raw produce and meat, poultry and seafood.
newsletter-ul-li-bullet-whitebkgd Cut away damaged and bruised areas of the produce. If something looks rotten through it away.
newsletter-ul-li-bullet-whitebkgd Wash all produce thoroughly under running water before eating, cutting or cooking. This includes fruit that will be peeled so that any dirt or bacteria on the peel is not transferred to your knife and onto the produce.
newsletter-ul-li-bullet-whitebkgd Use a produce brush to scrub melons and cucumbers and other firm produce.
newsletter-ul-li-bullet-whitebkgd Dry produce with a clean cloth towel or paper towel. This will further reduce any bacteria that still may be present.

When cleaning up:

newsletter-ul-li-bullet-whitebkgd Wash cutting boards, utensils, dishes and counter tops with soap and hot water between the preparation of raw meat, poultry and seafood and the preparation of produce that will be served raw.
newsletter-ul-li-bullet-whitebkgd If you use plastic or other non-porous cutting boards, wash them in the dishwasher after use.

We Recommend:

American Grown: The Story of the White House Kitchen Garden and Gardens Across America

by Michelle Obama

With the explosion of obesity, type 2 diabetes and other food related conditions in our children, it is important to help encourage American families to eat more nutritious food and live healthier lives.

In the book called American Grown, first lady Michelle Obama invites readers into the White House Garden and provides a history of kitchen gardening in America today and in the past. Filled with beautiful pictures and recipes from White House chefs, the book helps explore the foods Americans eat and the impact food has on the health and well-being of our children.

Buy on Amazon




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