October 2025 Newsletter, White Label Newsletter, and Toolkit

Written By Judy Doherty, MPS, PCII

October 2025 Newsletter and Tools for Premium Food and Health Communication Members:

Table of Contents:

Tools and Content for October:

There are many positive research articles along with hands-on bucket list activities this month to help everyone stay present and focused for fall and better health.

Click to download the October 2025 PDF newsletter

Links to articles in the newsletter:

Download October Image - Fall Squash and Leaves

Recipes in this issue - click here to view all recipes

SW Butternut Squash Soup

SW Butternut Squash Soup

Yield 4
Author Judy Doherty

This creamy butternut squash soup has southwestern spices for a warm and satisfying dish.

Cook modePrevent screen from turning off

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 1 sweet onion, chopped
  • 4 garlic cloves, crushed
  • 1 tablespoon oregano
  • 1 tsp cumin
  • pinch dried sage
  • 1 butternut squash, peeled and cubed with seeds removed
  • 4 cups no-added-sodium vegetable broth
  • 1/2 cup cream
  • pinch red pepper flakes
  • 2 tablespoons toasted pepitas

Instructions

  1. Heat the oil over medium-high heat, saute the onion, garlic, and seasoning. Add the squash, ginger, and broth.
  2. Cook for 30 minutes or until tender. Puree in a blender or with a vertical blender; then add cream, salt, and pepper.
  3. Top with toasted pepitas.

Nutrition Facts

Calories

293

Fat

17 g

Sat. Fat

8 g

Carbs

35 g

Fiber

6 g

Net carbs

29 g

Sugar

11 g

Protein

5 g

Sodium

150 mg

Cholesterol

34 mg
copyright foodandhealth.com
Did you make this recipe?
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Chicken Lentil Veggie Soup

Chicken Lentil Veggie Soup

Yield 12
Author Judy Doherty
Prep time
10 Min
Cook time
50 Min
Total time
1 Hour

This huge pot of soup will be a hit every time you serve it! It is made from leftover roasted chicken, lentils, wild rice, and veggies.

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Ingredients

  • 2 cups lentils
  • 8 cups low-sodium chicken broth
  • 1 cup wild rice or brown rice
  • 3 carrots, sliced
  • 3 stalks celery, sliced
  • 1/2 onion, diced
  • 1 can diced tomatoes
  • 1 can garbanzo beans
  • 2 tablespoons Italian seasoning
  • pinch red pepper
  • 2 cups chicken meat, boneless, skinless
  • 1 cup arugula or spinach

Instructions

  1. Place the lentils, broth, celery, carrots, and seasonings in a large Dutch oven style pot or soup pot. Bring to a boil, lower to a simmer. Cook for 30 minutes.
  2. Add the tomatoes, garbanzo beans, greens, and chicken. Cook for another 20 minutes.
  3. Serve hot.
  4. Refrigerate or freeze leftovers.

Nutrition Facts

Calories

271

Fat

3 g

Sat. Fat

1 g

Carbs

42 g

Fiber

14 g

Net carbs

28 g

Sugar

4 g

Protein

22 g

Sodium

250 mg

Cholesterol

16 mg
copyright foodandhealth.com
Did you make this recipe?
Tag @foodandhealth on instagram and hashtag it #foodandhealthrecipes

Fall Topics

Featured
Seeking snacks after a big meal? It may have nothing to do with appetite!
Seeking snacks after a big meal? It may have nothing to do with appetite!

Have you ever started rooting around in your pantry immediately after a delicious dinner? Don’t blame your appetite. New research suggests you may have overactive food-seeking neurons in your brain.

War for Health Fought and Won In The Kitchen
War for Health Fought and Won In The Kitchen

Every day, the war on health is fought in the kitchen, where we decide what to nourish ourselves with. The stakes are high, but so are the rewards. By making small, consistent changes—choosing whole foods over processed options, embracing cultural food wisdom, and being mindful of our eating habits—we can ensure lasting victories in the fight for better health.

Protein .58 per serving - with meal prep idea
Protein .58 per serving - with meal prep idea

Here is an easy way to make hard-boiled eggs that peel well. Eggs are about $3-4 per dozen so one serving (2 eggs) averages about .58 cents. If you hard boil them ahead of time you can use them on salads, bowls, ramen, and pita pockets. Win!

Can reducing isoleucine help you eat more, weigh less, and increase longevity?
Can reducing isoleucine help you eat more, weigh less, and increase longevity?

You may have heard that a calorie is a calorie, but new research by the University of Wisconsin School of Medicine and Public Health study suggests not all calories are the same.

The shape of your brain neurons may change your “shape” in middle age
The shape of your brain neurons may change your “shape” in middle age

Researchers in Japan may have cracked the code on middle-age obesity. A new study on rats from Nagoya University finds that changes in neuron shape in the hypothalamus, an area of the brain that regulates appetite and metabolism, could be the key.

Fun Halloween Recipes!
Fun Halloween Recipes!

Want to get your clients excited about the upcoming holiday in a healthful way? Try one of these spooky Halloween recipes!

Pepper Glossary
Pepper Glossary

Here's a glossary of common culinary pepper spices.

More Flavor Lower Sodium: Herbs and Spices to Try
More Flavor Lower Sodium: Herbs and Spices to Try

Here is a list of new herbs and spices to try in your kitchen

How Much Niacin is Optimal?
How Much Niacin is Optimal?

While most B vitamins are water-soluble and benign in large amounts, niacin is not one of them. Recently, a study published in Nature Medicine indicates that a byproduct of niacin has been linked with a higher risk of cardiovascular events. This is concerning since niacin is often added to many foods or used in supplemental form.

Keeping Potatoes Healthy
Keeping Potatoes Healthy
Shopping On A Budget? Go Potato!
Shopping On A Budget? Go Potato!

Potatoes are one of the most economical vegetables! A 5-pound bag of potatoes costs about $2.99, making them .04 per ounce with about 26 calories. Many other vegetables cost around 12 cents per ounce.

Fiber, family history, and your gut bacteria- the perfect storm for Inflammatory Bowel Disease
Fiber, family history, and your gut bacteria- the perfect storm for Inflammatory Bowel Disease
Fastest Healthy Meals
Fastest Healthy Meals

When you're short on time but still want a healthy dinner, opting for quick and nutritious recipes is the way to go. Here are some ideas for the fastest healthy dinners from our test kitchen.

Light Physical Activity 101
Light Physical Activity 101

While light physical activity may not provide the same cardiovascular benefits as moderate or vigorous exercise, it still offers health benefits such as improved circulation, increased energy expenditure, and stress reduction. It's especially beneficial for individuals who are just starting to incorporate physical activity into their routine or those who have mobility limitations. Incorporating light physical activity throughout the day can contribute to overall health and well-being.

MyPlate: Get Ready for Summer
MyPlate: Get Ready for Summer

Adapting your MyPlate guidelines for summer can help you make the most of seasonal produce and maintain a balanced diet. Here's how you can adjust your MyPlate recommendations for the summer months.

Cooking Demo Tool Kit:

Featured
“Build Your Own” Style Dinners
“Build Your Own” Style Dinners

Here are cooking demos designed to make family meals more fun.

Cooking on Induction Stoves
Cooking on Induction Stoves

Using a portable induction stove for a cooking demo is a great idea. Here are the pros, cons, and success tips.

15 Tips for Smoother Cooking Demos
15 Tips for Smoother Cooking Demos

These 15 strategies for smoother cooking demos are very easy to do and they will make your next one make you feel like a star!

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Judy Doherty, MPS, PCII

Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there, she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland, where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Arts, holds a master’s degree in Food Business from the Culinary Institute of America, two art certificates from UC Berkeley Extension, and runs a food photography & motion studio where her love is creating fun recipes and content.

Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.

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