MyFoodMyHealth Newsletter Volume 2, Issue 3

 In this issue:

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Arame Sauté

Arame is a mild sea vegetable that looks attractive, tastes delicious, and packs a healthy punch. This dish by MyFoodMyHealth contributing chef Terry Walters can be served fresh off the stove, room temperature or chilled. For a delightfully delicate seafood meal, try pairing it with a piece of grilled fish or some marinated and grilled tofu or tempeh.

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Healthy, Fabulous Flavors: Sea Vegetables

Sea vegetables are among the world’s healthiest foods, containing virtually all the minerals found in the ocean, which are the same minerals that are found in human blood. They are a good source of cancer-fighting lignans and B-vitamin folic acid. They are a rich source of iodine, essential for thyroid health; and magnesium, which helps in preventing high blood pressure and heart attacks. All sea vegetables are available in Asian markets and natural food stores. Some of the more common varieties include:

Hijiki: one of the most mineral-rich sea vegetables. It comes in black spaghetti-like strands and has a briny sea taste. It needs to be soaked for at least 20 minutes and cooked for at least 20 more.
Arame: a slightly sweet and delicately flavored sea vegetable that comes in thin strands.
Nori: a cultivated sea vegetable that is harvested, washed, chopped, and spread over bamboo mats to dry into paper thin sheets. It is most familiar as the sheets that wrap sushi.
Kombu: a kelp that comes in flat, stiff ribbons and gives body to grains, stews, and soups. It is high in glutamic acid, a natural flavor enhancer. A small piece of kombu added to a bean cooking pot improves the beans flavor and digestibility.
Wakame: a tender sea vegetable most common in miso soup. Soaked, it expands more than other sea vegetables, transforming into a supple, broad, slippery leaf many times its dried size.

What's New with MyFoodMyHealth

New and Improved Shopping Lists Make Grocery Shopping Even Easier

We’ve made it even easier to shop for your groceries with our new improved shopping list feature. It’s fast, organized and will make it a snap to get everything you need to prepare delicious and nutritious MyFoodMyHealth meals. MyFoodMyHealth subscribers simply go to their week’s meal plan, click on shopping list, select the days of the week they wish to get a shopping list for and presto – a complete shopping list is generated. Simply print out the list and go to the store. It's that easy to shop.

PS. Don’t forget our online shopping resources. MyFoodMyHealth provides a variety of online shopping resources to make it easy for you to buy items online.

A Note from Our Chief Nutrition Advisor: Green, Clean and Sustainable Nutrition


by Kathie Madonna Swift MS RD LDN

Interest in “environmental nutrition” and sustainable practices is growing as fast as the delightful “edible weeds” we discover in our gardens – purslane rich in omega 3’s being one of my favorites. Here’s a few green tips that are good for you and Mother Earth:
Pass on processed: Not only are processed foods high in sugars, sodium and devoid of essential fiber but recent evidence has uncovered more nasties like mercury lurking in breakfast bars and other packaged foods as a result of some manufacturing processes.
Grab a clean catch: There are many nutritional benefits of eating seafood including its power-packed protein content, anti-inflammatory omega 3 fatty acids and its rich selenium and zinc content. But, it’s important to be selective when it comes to seafood and avoid those that are high in contaminants and toxins. For example, sushi lovers should skip the blue fin tuna and try Atlantic mackerel or farmed oysters instead. And speaking of farmed-raised fish, be aware that some species are best farm-raised and that sustainable aquaculture holds promise as a solution to our ocean resources. You can stay up to date re: the safest and most sustainable seafood choices at
Savor some meatless meals – especially on Monday’s: Moving towards meatless at least once a week for the omnivores is a step in the right direction to reduce your risk of cancer, cardiovascular disease, diabetes and obesity and is a sure way to reduce our carbon footprint. To learn more about The Monday Campaign which is a non-profit initiative in association with the Johns Hopkins Bloomberg School of Public Health, go
Green up your kitchen: Here’s some standard stock items to have on hand for the greening of your kitchen: glass bowls for cooking and storing food, stainless steel cookware, wooden spoons and cutting boards, wax and parchment paper for wrapping foods, and baking soda and white vinegar for spotless cleaning agents. And don’t forget to invest in a good water filter – check out the top picks on
Power up on Detox friendly foods: To boost your multi-tasking detoxification processes, enjoy these foods which supply key nutrients to speed toxin removal: rice bran (soluble fiber), dark greens (folate), grapefruit (limonene), avocado (glutathione), Brazil nuts (selenium and methionine), egg yolk (choline), watercress and other Brassica buddies like broccoli, cabbage, cauliflower (sulfphoraphane).

Taste the flavors of a green, clean and sustainable food. Download this delicious MyFoodMyHealth recipe:

Recommended Reading

The Ethical Gourmet:

How to Enjoy Food That Is Humanely Raised, Sustainable, Nonendangered and That Replenishes the Earth - by Jay Weinstein

More and more people want to ensure that what they eat doesn’t deplete resources, cause animal or human suffering, or lead to pollution. And, at the same time, want to eat delicious food! In The Ethical Gourmet, chef and environmentalist Jay Weinstein provides a handbook for finding and cooking environmentally friendly and ethically produced foods. He also provides 100 healthy, sophisticated, and mouthwatering recipes to ensure that your ethical impulses are well rewarded. Dishes like Manchego-Potato Tacos with Pickled Jalapeños, Zucchini Spaghetti with Garlicky Clams and Grilled Bluefish, Pumpkin Basmati Rice Pilaf, and Coco-Vegetable Rice with Tamarind Chicken Skewers feature creative ways to use eco-friendly vegetables and legumes, sustainable seafood, and humanely raised animals.


Saluting MyFoodMyHealth Contributing Chef Rebecca Katz and The Cancer-Fighting Kitchen: 2010 IACP Cookbook Award Finalist


We'd like to give a special salute to Rebecca Katz. Her inspiring cookbook TheCancer-Fighting Kitchen has been nominated as a cookbook finalist for the 2010 International Association of Culinary Professionals in the Health and Wellness category. Each year the organization applauds outstanding accomplishments in the culinary industries through Special Recognition Awards, Awards of Excellence, Cookbook Awards and Bert Greene Awards for Food Journalism. Congratulations Rebecca!

The Cancer-Fighting Kitchen provides an informative guide to fighting cancer from the inside out with a wealth of easy, immediate steps to speed up the healing process through diet.


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