MyFoodMyHealth Newsletter Volume 4, Issue 7

In this issue:

newsletter-ul-li-bullet-whitebkgd Featured Recipe: Collard Green Steamed Samosa Wraps
newsletter-ul-li-bullet-whitebkgd Myra's Kitchen Corner: The Big Flavors of Miniature Tomatoes 
newsletter-ul-li-bullet-whitebkgd Nutritionist's Notes: The Bright Side of Inflammations
newsletter-ul-li-bullet-whitebkgd Lowering Children's Cholesterol for a Healthier Heart Later in Life
newsletter-ul-li-bullet-whitebkgd We Recommend: Meals that Heal Inflammation
newsletter-ul-li-bullet-whitebkgd Downloadable Diet Plans from MyFoodMyHealth & Kathie Swift



Featured Recipe: Collard Green Steamed Samosa Wraps

Our version of the traditional samosa is hearty, healthy and rich in anti-inflammatory ingredients. Pack these wraps for an imaginative lunch, enjoy them for a snack or serve them when entertaining.


Download Recipe

Myra's Kitchen Corner: The Big Flavors of Miniature Tomatoes

Miniature tomatoes dazzle in a variety of different sizes, shapes and colors; they are flavorful long after the larger varieties are truly out of season. I love using these miniature packets of flavor to make versatile stovetop sauces. The one that I demo in the video is just as delicious over polenta and simple greens as it is over fish. In the video, I’m demonstrating a single serving of cornmeal-crusted cod, although the tomato sauce is enough for up to four filets. You can swap out the cod for halibut or pollack or any thick white-fleshed fish.

I begin with a pint of small tomatoes. I’ve used grape and cherry, or sweet sun-golds—my favorites—when I can find them at my local greenmarket. I often mix a beautiful combination of colors, varieties and sizes. I add to the skillet—besides the halved tomatoes—a teaspoon or so of minced garlic, a couple tablespoons minced shallots, a teaspoon of fennel seeds, a few tablespoons extra virgin olive oil and a splash of balsamic vinegar. I sprinkle a dusting of sea salt and freshly ground black pepper over everything, give it a quick mix, then cover and set the pan aside while I start the fish.





I salt and pepper the filet before I dredge it on both sides in cornmeal. When the cast iron skillet (or any other heavy-bottomed skillet will do) is heated, I add a film of coconut oil—unflavored is best—and cook the fish a couple of minutes on each side over medium-high heat until golden. I transfer the pan to a preheated 400˚F oven for 5 minutes to cook the inside of the fish thoroughly.

While the fish is in the oven, I turn the heat on the tomatoes and let them stew for 2 to 3 minutes, just until warmed through and juicy. I then stir in a tablespoon or so of minced chives and parsley, which brightens the colors and heightens the flavors. When the fish is ready, I plate it and spoon the sauce over the top. The fish is moist on the inside, crispy on the outside and complemented by the warm tomato sauce.

It’s a guest-worthy dish that is easy, seasonal, and delicious.

View Video

Nutritionist's Notes: The Bright Side of Inflammation

By Kathie Madonna Swift MS RD LDN

Red, hot, swollen…When we cut our finger, break a bone or experience some other injury, our bodies are uniquely designed to “turn on” healing through the process of inflammation. This is the bright side of inflammation, when an arsenal of cellular bodyguards leaps into action to initiate a managed flame of healing.

But all too often, the dark side of inflammation takes hold because it is fueled by what we eat. An internal fire then burns out of control wreaking havoc on our health. Processed foods are the fuel for the physical fire of chronic disease: heart disease, Alzheimer’s, diabetes, osteoporosis, digestive conditions and more.


These food based strategies help to cool down inflammation, ease aches and soothe chronic pain:

Eat until “gently satisfied” …practice the lost art of portion control as excess calories are converted to body fat, which then becomes an inflammatory factory, pumping out molecules that keep the fire burning.

Take a “sweet retreat”…look for obvious and hidden sources of sugar and sweeteners and eliminate them. Detox your taste buds from the sweet tsunami of added sugar, sweet snack foods, and desserts. Realign with nature-made sweetness readily available in fresh, seasonal fruit.

Prioritize plants…consume a plant-centric plate rich in bioactive compounds that turn down the heat. Boost your beans (red, white, black & yellow), up your veggies & fruit (fresh or frozen), use healthy oils (extra virgin olive oil, grapeseed, coconut), toss in some nuts and seeds (any kind!) and…

Spice it up…flavorize and capitalize on the anti-inflammatory benefits of delicious herbs and spices such as allspice, ginger, cinnamon, rosemary, turmeric, parsley, sage, et al. You’ll also be adding to your antioxidant defense by integrating these nutritional gems.

For a delicious anti-inflammatory recipe, try the featured recipe for Collard Green Steamed Samosa Wraps in this newsletter. Enjoy!

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


Lowering Children's Cholesterol for a Healthier Heart Later in Life

Most people associate high cholesterol with adults or the elderly. However, high cholesterol is also a risk for children. In the US one out of every twelve children from 6 to 19 has high cholesterol. It can lead to an early start of coronary heart disease and other complications like obesity, diabetes and stroke in adulthood.

Give your children a good start to a lifetime of cardiovascular health by following these tips to help maintain normal blood cholesterol levels and promote overall heart health:

1. Serve meals high in vegetables, fruits and whole grains.

2. Serve lean or plant-based proteins such as poultry, fish, nuts, beans, peas and soy products.

3. Minimize saturated and trans fats.

4. Start the day with a healthy breakfast.

5. Minimize soda, juices and fast food.

6. Get moving and burn those calories.

7. Watch portion size. Children only need as many calories as they burn.

8. Make it a family affair. Your children will follow your lead. If you eat a heart healthy diet and exercise, your children are much more likely to develop healthy habits that will last a lifetime.

If you have a family history of high cholesterol, if your children are obese, or if they eat a diet high in saturated and trans fats, they may be at higher risk for high cholesterol. Check with your doctor for recommendations about when and how often your children need to have cholesterol checks. 


We Recommend: Meals that Heal Inflammation

by Julie Daniluk

Inflammation is linked to arthritis, heart disease, diabetes and other chronic diseases. In Meals That Heal Inflammation, Julie Daniluk shows you how to help address health conditions associated with inflammation with delicious food. The book is filled with flavor-rich meals that can assist the body’s healing process and make you feel better including healing teas, comforting meals and tempting desserts. Well researched and filled with reference charts, diagnostic quizzes and food comparison lists, it's a nice addition to any kitchen library.

Buy on Amazon




Downloadable Diet Plans from MyFoodMyHealth & Kathie Swift

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

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



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