MyFoodMyHealth Newsletter Volume 4, Issue 6

In this issue:

Featured Recipe: Sweet Corn and Cucumber Salad with Red Onion Vinaigrette
newsletter-ul-li-bullet-whitebkgd Myra's Kitchen Corner: Herbed Pesto
newsletter-ul-li-bullet-whitebkgd Nutrition Notes: Three Foods to Eat Organic
newsletter-ul-li-bullet-whitebkgd Get Your Fiber for a Longer, Healthier Life
newsletter-ul-li-bullet-whitebkgd Thoughtful Foods for People Undergoing Chemo and Radiation
newsletter-ul-li-bullet-whitebkgd We Recommend: Cancer Treatment Nutrition Guide and Cookbook
newsletter-ul-li-bullet-whitebkgd Downloadable Cookbooks & Diet Plans from MyFoodMyHealth & Kathie Swift



Featured Recipe - Sweet Corn and Cucumber Salad with Red Onion Vinaigrette

Enjoy succulent sweet corn and cucumbers with the sunny goodness of sundried tomatoes and olives for a refreshing late summer salad.


Download Recipe

Myra's Kitchen Corner: Herbed Pesto

So many gorgeous herbs are available this time of year that I often get carried away and find myself with a refrigerator drawer full of beautiful choices. One of the ways that I like to have fun with these herbs as well as use up the extra is to make an out-of-the-ordinary pesto.

In the demonstration video, I’m starting with a base of toasted pumpkin seeds, about ¾ of a cup. I toast them in a dry heavy-bottomed skillet just until they are plumped, about a minute or so. While I use pumpkin seeds in the video, you can use any nut or seed that you have in your pantry. Some favorites include walnuts, almonds, sunflower seeds, pine nuts, pecans, and pistachios. I transfer the lightly toasted seeds to a food processor. I then add 2 cups packed mixed herbs. In this demo I work with a combination of cilantro, basil, chives, and mint. Some other herbs that are delicious for this technique include basil, parsley, dill, watercress, arugula, and sorrel.




I add extra virgin olive oil—about 1/3 cup—as well as a couple of tablespoons of fresh lemon juice, a garlic clove, and 1/2 teaspoon of a good mineral-rich salt. I also mix in a teaspoon of light miso—such as mellow white— which gives depth and complexity to the overall flavor. This dairy-free version allows for the greatest flexibility, and is delicious with fish, chicken, pasta, grains, and vegetables. You can always add cheese later if you like. I whirl all of the ingredients in the food processor for a couple of minutes, and that’s it. The pesto is ready to use immediately and it freezes well too. One delicious all-time favorite option, which I show on the video is to dollop some pesto between slices of fresh tomato, top with shaved parmesan, and drizzle with some good extra virgin olive oil and a sprinkling of black pepper and chives. Every mouthful is exciting.

View Video

Nutrition Notes: Three Foods to Eat Organic

Demand for organic food continues to boom because people are determining that what they feed their families should be free from harmful chemicals. Organic food has very strict standards — no GMOs, no pesticides or chemicals, nothing artificial, nothing can be irradiated or grown in sewage sludge — and the certification process is rigorous.

However, for many people switching to an all-organic diet is simply not possible or practical. So if a person cannot keep an entirely organic diet, what organic foods should they buy? Here are some tips from our friend Max Goldberg. He is the author of LivingMaxwell, a blog on organic and healthy living and a member of several organic consuming, trade, and farming associations.

Top Three Most Important Foods to Buy Organic

Milk - If you have kids, organic milk should be the absolute number one priority for the entire household. Why? Because organic milk is forbidden from containing the artificial bovine growth hormones (rBST). rBST is injected into approximately 20% of all U.S. dairy cows in order to increase milk production. rBST milk is chemically and nutritionally different than natural milk and has been linked in many scientific publications to breast, colon, and prostate cancers. In addition, cows injected with rBST can get sick with mastitis and require treatment with antibiotics, which can end up in the milk.

Meat - Organic meat comes from animals that are not given growth hormones or antibiotics, which may be harmful to humans. Animals raised on Concentrated Animal Feedlot Operations (CAFOs), on the other hand are often raised in inhumane conditions and are given antibiotics in order to ward off illnesses thought to be caused by the cramped conditions.

Fruits and Vegetables with Peel/Skin - Organic fruits and vegetables are grown without potentially harmful synthetic chemicals. Non-organic fruits and vegetables are allowed to be sprayed with synthetic chemicals such as pesticides, insecticides, and herbicides. You cannot simply wash off the pesticides, they can penetrate the exterior and can be deep inside of the food. Fruits and vegetables where you eat the skin, such as grapes, strawberries, and spinach, are the foods that should be purchased organic.

The Environmental Working Group (EWG) puts out a guide to clean foods and the dirty dozen. To check out the EWG's 2012 Shopper's Guide to Pesticides in Produce™

Learn more about Max's blog LivingMaxwell

Get Your Fiber for a Longer and Healthier Life

Eating foods rich in soluble and insoluble fiber has significant long-term health benefits. Not only can eating foods high in natural fiber help reduce the risk of heart disease, diabetes, cancer, diverticulitis and other health concerns, but research also shows that if you get 25 to 30 grams of fiber daily, you are 22% less likely to die prematurely.

Delicious, Natural Sources of Fiber to Try


- Apple (with skin on)

- Avocados

- Banana

- Dried figs

- Orange

- Pears (with skin on)

- Raisins

- Raspberries

- Strawberries

Whole grains (contain the entire grain – bran, germ and endosperm)

- Brown rice

- Bulgar

- Oatmeal

- Whole-wheat flour

- Whole cornmeal

Legumes, nuts and seeds

- Almonds

- Black beans

- Lentils

- Lima beans

- Split peas

- Pecans

- Pistachio nuts

- Sunflower seeds


- Artichoke

- Broccoli

- Brussels sprouts

- Carrots

- Potatoes

- Sweet corn

- Turnip greens

Thoughtful Foods for People Undergoing Chemo and Radiation

Good nutrition is a key ingredient to regaining and maintaining your health while undergoing cancer treatment. People going through cancer treatment often have significant side effects including anemia, constipation, sore mouth, and throat. When cooking for someone undergoing cancer treatment, you can select recipes to help boost nutrition and help alleviate some of the side effects of cancer treatment. Here are some guidelines culled from the book Cancer Treatment Nutrition Guide and Cookbook.

Recommended for

Recipe Criteria


Is high in iron, B12 and/or folate



Has 4 grams or more of fiber and/or contains ingredients with a laxative effect and no constipating ingredients



Has 600 mg of sodium or more and/or is moist or liquid



Is a source of soluble fiber or is low in insoluble fiber; contains no raw vegetables and no raw fruits except bananas; contains minimal spices; is low in fat; and is low in sugar


Dry mouth

Has 140 mg of sodium or less and/or is moist or solid


Heart burn

Has 2g of fat or less and is non-spicy



Contains ginger; has a mild aroma; is liquid or frozen; and/or is served cold or at room temperature (to reduce aromas)


Sore mouth or throat

Is soft, moist, non-acidic and non-spicy



Is liquid and is high in sodium and/or potassium

We Recommend: Cancer Treatment Nutrition Guide and Cookbook

by Jean LaMantia RD with Dr. Neil Berinstein

Cancer Treatment Nutrition Guide and Cookbook provides an informative guide that walks people through how to make healthy eating choices during cancer treatment. With information on cancer treatments, nutritional management of side effects, risk reduction strategies and 150 recipes designed to be health-supportive during and post treatment, it is a helpful read for cancer patients and their caregivers.


Buy on Amazon




Downloadable Cookbooks & 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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