MyFoodMyHealth Newsletter Volume 5, Issue 4

In This Issue: 

  • Featured Recipe: Breakfast Burrito
  • Myra's Kitchen Corner: Scallops with Garlicky Greens
  • Fuel Up and Watch Your Weight with a Healthy Breakfast
  • Nutritionist's Notes: MyFoodMyHealth FODMAPS Diet 4th Edition
  • Beware of Farmed Atlantic Salmon: The Unhealthy Truth
  • We Recommend...
  • Downloadable Diet Plans from MyFoodMyHealth & Kathie Swift


Featured Recipe: Breakfast Burrito


This quick and easy breakfast burrito is a fabulous way to jumpstart your day. It's not only fun to eat, but it's packed with protein and complex carbohydrates to keep you going. It's a healthy, on the go breakfast both kids and adults will love.Download Recipe




Myra's Kitchen Corner 

Scallops with Garlicky Greens


After the heavier foods of winter, spicy and bitter greens are cleansing to the body and taste delicious. Peppery lettuces such as arugula and watercress are typically served raw in salads, but they are very tasty when cooked as well. In this video, I show how to make a quick meal that you can put together in just 10 minutes. It features seared scallops in a lemony tarragon browned-butter sauce as well as garlicky sautéed arugula.


Start with the scallops, since they take longer to cook than the greens. Make sure to purchase dry scallops that have not been soaked in any solution. Dry them well with a paper towel, and pull the tough little muscle off. (It is often attached at the side.) Toss the scallops with a little salt and freshly ground black pepper. Heat a thin film of fat in a non-stick or cast iron skillet over medium flame. Fats that are good for this dish include ghee, aroma-free coconut oil, or extra virgin olive oil. Heat the oil over a medium-high flame until your hand, when it's held one inch above the pan, feels hot. Add the scallops-they should sizzle-and cook for about three minutes, until seared on the first side. Using a tongs, flip the scallops and cook them on the second side for another three minutes or so until they feel firm, with just a little give. 


Meanwhile, melt 4 tablespoons butter in a small pot on another burner over medium-high heat. You'll notice that the butter starts gurgling right away, which means that the water content of the butter is evaporating. After about three minutes, the butter will foam and smell nutty. Use a spoon to push the foam aside and see the color of the butter, which should have turned a burnished chestnut color. Immediately remove the pan from the heat and pour in a couple of teaspoons or so of lemon juice to stop the cooking process. Add a tablespoon chopped tarragon to infuse the lemony buttery sauce with a fresh herby flair. Now you have a delicious sauce that is versatile as well.


In a medium skillet, add a splash of olive oil with a couple cloves minced garlic. Start heating the oil and the garlic at the same time, which will keep the garlic from burning. When the oil starts to sizzle, and the garlic just starts to take on some light color, add a pile of greens and toss to cook. In the video, I use arugula, but watercress is delicious as well. The greens wilt and are ready in under a minute. Sprinkle with a dash of salt and a splash of lemon. Greens cook down a lot, so make sure you plan for two cups of loosely packed greens per person.


Serve the scallops drizzled with the browned butter sauce accompanied by a mound of the garlicky greens. You'll marvel at how something so tasty was so easy to make.


Watch Video >>



Fuel Up and Watch Your Weight with a Healthy Breakfast 


The Next time you think you do not have time for breakfast or that skipping it won't matter. Think again. More and more research shows that breakfast is really the most important meal of the day. It is not a myth.


If you're thinking of skipping it again, here are just a few reasons to start your day out with a well-balanced breakfast.


Breakfast revs up your energy. Your body needs the glucose from food to work at its best. Eating a good breakfast in the morning provides the lasting energy you need to be physically active all day. Without it your energy can slump by mid-morning.


Breakfast gives your concentration a boost. Need to concentrate? Studies show that eating a balanced breakfast can help your attention span, memory and problem-solving skills. This is because after sleeping and not eating overnight, your blood sugar can be low. When your blood sugar is low it can make it difficult to think and concentrate. Eating a balanced breakfast first thing in the morning gives your brain a boost.


Breakfast helps you make healthy choices all day long. Eating a balanced breakfast in the morning can set you up to make healthier food choices. Research suggests people who eat breakfast are more likely to eat a more nutritious diet in general. They're also more likely not to be as tempted by high calorie, high fat and sugary snacks later in the day. This can mean a healthier lifestyle overall.


Breakfast can help you watch your weight. Many people think that cutting out the calories from breakfast is an easy way to lose weight. The opposite may be true. Research suggests that adults who skip breakfast are at a higher risk for obesity and weight gain, while people who eat a balanced breakfast are more likely to have a healthy weight. There are several reasons for this. For one, your body doesn't know that you are choosing to skip a meal. Instead it thinks you don't have access to food so it uses your muscle mass as energy and leaves the fat behind. In addition, eating a balanced breakfast jump-starts your metabolism so your body is more able to burn fat for the rest of the day. It also helps keep your hunger in check so you are not tempted to overeat or indulge in sugary and high fat snacks.


What's considered a well-balanced breakfast? Start with lean protein to keep you feeling full; add some whole grain to give you fiber and some fruits or vegetables for vitamins and minerals. MyFoodMyHealth offers 100s of delicious and healthy recipes like our featuredBreakfast Burrito recipe. Try this delicious recipe or something new in your meal planner today.



MyFoodMyHealth FODMAPs Diet 4th Edition 

By Kathie Madonna Swift MS RD LDN and MyFoodMyHealth


We've recently released the fourth edition of our popular MyFoodMyHealth FODMAPs Diet. It includes updated information based upon 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 and other digestive disorders.


Created by MyFoodMyHealth and our Chief Nutritionist Kathie Madonna Swift, the MyFoodMyHealth FODMAPs Diet provides 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 symptoms.

Learn more about the FODMAPs Diet


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



Beware of Farmed Atlantic Salmon: The Unhealthy Truth


While it may look healthy and delicious, you may want to think twice before eating farmed salmon. Not only is it usually artificially colored and higher in fat than wild salmon, but research has shown that farmed salmon can have up to 10 times higher levels of toxins than wild salmon. These toxins may be associated with cancer, neurological problems, immune suppression, among other things.


The large difference in the level of toxins can be attributed to diet. Wild salmon eat a variety of aquatic organisms like krill, zooplankton and small fish. Farmed salmon, however, eat food pellets which usually consist of fishmeal, fish oil, and various by-products and filler. As a result, farmed salmon consume and concentrate in their fat tissue more of the contaminants typically found in other fish.


Another potential health concern is the high level of antibiotics found in farmed salmon. Farmed salmon are given antibiotics to prevent disease in concentrated fish populations. Because of this, unsuspecting consumers of farmed salmon may eat high amounts of antibiotics without realizing it.


MyFoodMyHealth chef Jay Weinstein and author of The Ethical Gourmet, agrees that farmed salmon is a toxic wasteland and should be shunned. With wild populations of salmon limited, he also recommends that fish lovers try its cousins, the fish Arctic Char and Rainbow Trout instead of wild salmon whenever possible. Most people can't tell the difference and many love the rich, delicate taste and texture of char more than salmon.


Download this recipe for Simple Arctic Char Chowder. 


Long-fermented breads may be better for you


Gluten sensitivities and celiac disease are on the rise, but the cause is not clear. One theory is that shorter fermentation times used for breads in industrial bakeries may play a role. Why? The typical plastic-wrapped bread found on the shelves of your local grocery store is mass-produced very quickly with yeast. To produce it in volume, it goes from flour to being wrapped in plastic bags in just a few hours. Because this is such a short time, the gluten proteins don't have the time to break down like they do with more traditional baking methods. This may be causing people's guts to reject the highly processed bread today.


Some believe traditional baking methods may hold the key to healthier bread and less gluten-sensitivity. With more traditional baking methods, fermentation takes place between 18 to 25 hours. This has the effect of lowering the bread's glycemic index and improving its digestibility.


Luckily, more artisan bakeries are embracing traditional baking methods. Many of these bakers also use flour milled from the entire intact grain, while typically commercially available flour has the wheat germ removed. This may also hold a key for healthier breads.



We Recommend...

KrustaVita Artisan Sourdough Rye Bread 


Enjoy the wholesome and hearty goodness of the dark rye bread KrustaVita, the "bread of life." Baked in the rich tradition of Scandinavia, this artisan sourdough rye bread is full of hearty flavor and healthy nutrients to satisfy your hunger and help fuel and protect your body. Every slice of KrustaVita sourdough rye bread is made from wholesome, natural ingredients and packed with fiber, protein, vitamins and antioxidants.  


Wheat-free KrustaVita has a low glycemic index and is full of complex carbohydrates making it a good choice for diabetics, physically active people and people trying to lose weight. Slice up a loaf of KrustaVita sourdough rye bread to put a delicious twist on some of your breakfast, lunch or snack favorites.  


Learn more about KrustaVita, or shop online at Royal Rye.


A Round Up of Delicious Organic Foods to Try 


From our friend Max Goldberg at the LivingMaxwell blog come these healthy and delicious organic recommendations.


Wholesome Chow Pancake Mix

For your next breakfast... whip up some delicious, guilt-free pancakes in less than 10 minutes with Wholesome Chow Pancake Mix. This vegan, gluten-free, organic pancake mix offers a high protein boost to start your day.


Pressed Organic Juice Directory

Don't forget your juice...Pressed organic juice, which is the healthiest and best juice that you can drink, can be very hard to find. Luckily, Max has created an excellent resource for this. It contains nearly 700 locations in 5 countries in the directory with new places being added every single day. To check it out go to Pressed Juice Directory.


Red Lentil Rotini by Tolerant Foods

Enjoy gluten-free pasta that's never boring...Made from red lentil flour, this pasta is packed with flavor and nutrition. It's gluten-free, vegan, kosher and non-GMO verified. It also offers 21 grams of protein per serving and provides 54% of the recommended daily fiber intake.


Find other organic food and drink tips from Max at LivingMaxwell.


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