Welcome to The Dietitian's Corner by Best Choice!

Find out the latest health and organic news from our resident dietitian, Rebecca, along with recipes, tips and more!

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The content posted here is for general informational purposes only and is not medical advice. Health information changes frequently as research evolves. You should not rely on any information here as a substitute for consultation with medical professionals.

Cooking with Tahini

Tahini is ground up toasted sesame seeds. This, now widely used, ingredient originates from Middle Eastern and Mediterranean cuisine. It’s also the latest trendy food that’s being drizzled on top of a variety of dishes. You might have recognized tahini from its regular appearance in hummus. However it’s the perfect addition to salad dressing, sauces, cookies, cakes and soup. Tahini offers a rich and nutty flavor with a smooth texture that pairs well with ancient grains and just about any vegetable.

Cooking with tahini is fun and easy. A simple yet versatile tahini sauce can be a goto dip, dressing or even something unique to swirl into a brownie mix for a rich nutty flavor. Watch the Clearly Organic blog for lots of recipes featuring tahini.

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Making Organic Soup

A great way to embrace the coming winter months is by making a hearty soup loaded with seasonal favorites. It’s also comforting to know you can make your next batch of soup or stew completely organic. A wide variety of organic tomatoes sauces, diced tomatoes, corn and other canned goods are now readily available.

To make organic soup simply look for your favorite veggies in the organic variety. Then, if you’re wanting meat in your soup, buy organic grass fed beef or free range chicken. Lastly, seek out organic canned tomatoes, beans, broth and corn. Watching for low sodium and no salt added canned goods is also wise. Lowering the sodium in a can of beans is easy if you place the contents of the can in a colander then throughly rinse the beans. Check out the Clearly Organic blog for an organic chili recipe!

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Cooking with Turmeric

The root spice turmeric has long been a steady force in Caribbean and Indian cuisine. Now that Americans are becoming more health conscience, consumers are looking for foods with anti-inflammatory properties and active ingredients that offer beneficial nutrients. Turmeric is actually a root, much like ginger, that has a deep golden color. Ground turmeric can be found in the spice section of most grocery stores. Here are five ways to implement turmeric to your meal plan.

  1. Add 1 teaspoon to your favorite smoothie for added flavor and nutrients.
  2. Sauté vegetables with coconut oil and turmeric. Studies show that combining turmeric with black pepper and a fat source like olive oil or coconut oil can improve the absorption of turmerics nutrients. Thus enhancing its ability to fight cancer, Crohn’s disease and irritable bowel syndrome.
  3. Add color and nutrition to rice with turmeric. Place 1/2 teaspoon to 1 teaspoon in the water when cooking your favorite rice variety.
  4. Sprinkle turmeric over the top of hummus for added flavor.
  5. Add extra nutrients to boxed mac and cheese by adding turmeric to the cheese sauce.

 

 

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Making the Most of Pumpkin Season

Pumpkin centric recipes are a theme this time of year. From lattes to bread and soup to casseroles, pumpkin becomes a staple ingredient in October. The beautiful thing about pumpkin is its versatility and its nutritional value. Pumpkin offers vitamin C, vitamin A and potassium which have multiple heart health benefits and the ability to help lower blood pressure.

Easy and delicious ways to add pumpkin to your diet is by adding roasted pumpkin chunks to veggie dishes or casseroles. Pumpkin seeds also go great atop salad, yogurt and smoothie bowls. Desserts flavored with pumpkin aren’t necessarily the best way to add nutrients to your meal plan. However, using pumpkin purée as a substitute for butter or oil in baked goods is a great way to incorporate vegetables to smoothies or sweet breads. Watch the Clearly Organic blog for pumpkin recipes throughout the month of October!

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How to Make a Healthy Cream Sauce

As the comfort food season approaches it’s good to know there are healthy and delicious options for making pasta and veggie dishes creamy and flavorful. Cream sauces have a reputation for being high calorie and high fat options. However, there are multiple ways to make a creamy recipe health conscious and crowd pleasing.

One way to make a healthy cream sauce is to use vegetable broth and Greek yogurt as a base. Another all natural dairy free choice is to use avocados and olive oil as the primary cream source. Both of these options provide healthier fats and fewer calories verses using heavy cream. Watch the Clearly Organic blog to learn how to combine these ingredients into a deliciously healthy cream sauce.

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Digestive Health

The two biggest factors that impact your digestive health are the foods that you eat and your everyday lifestyle choices. If we neglect to consider our digestive health needs then our system will likely experience issues absorbing vital nutrients. Here are 5 ways to improve your digestive wellbeing.

  1. Consume whole foods rich in fiber such as vegetables, whole grains, berries and legumes.
  2. Stay hydrated. Drinking plenty of water throughout the day allows your bowels to flow more freely.
  3. Find sustainable stress reducing activities. Stress contributes to ulcers and heartburn so managing stress can impact your digestive wellbeing.
  4. Exercise. Regular activity can not only help maintain weight it also reduces constipation.
  5. Enjoy more natural probiotic containing foods such as yogurt, pickled cucumbers, kombucha and some cheeses (mozzarella, Gouda, aged cheddar and cottage cheese).
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Health Benefits of Walnuts

Walnuts are a super food that contain many beneficial nutritional components. Incorporating walnuts and a variety of other tree nuts into your daily routine not only adds flavor and texture it can boost your overall wellbeing. Here are 3 benefits of eating walnuts consistently.

1. The omega 3 and omega 6 fatty acids in walnuts make them the perfect food to help with memory enhancement and cognitive functioning.

2. Out of the entire tree nut family walnuts have one of the highest concentrations of antioxidants. Which means these tiny nuts can help prevent the growth of certain types of cancers.

3. The monounsaturated fats in walnuts help keep your heart strong. The nutrients in walnuts help lower LDL cholesterol (bad cholesterol) and raise your good cholesterol.

Consider adding walnuts to your next salad, bowl of oats, yogurt or cottage cheese. These small nuts pack a big nutritional punch.

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Breakfast Bowls

If you like to keep things interesting in the morning, then you’ll never get bored with a breakfast bowl. Skip the sugary cereal and consider keeping these wholesome ingredients stocked in your kitchen. Here are 4 breakfast bowl combinations that incorporate vegetables, fruit, lean proteins and whole grains.

The Classic Breakfast Bowl: 3/4 cup plain yogurt, 1/2 cup berries, half a banana (sliced) and 1/4 cup granola.

The Veggie Bowl: 1/2 cup cooked quinoa, 1 cup seasoned wilted spinach, 2 Tablespoons cheddar cheese, 2 poached eggs.

The Cherry Tomato Bowl: 1/2 cup cottage cheese, 3/4 cup cherry tomatoes cut in half and seasoned with salt and pepper, 1 Tablespoon Clearly Organic Flax Hemp Blend.

The Oat Bowl: 3/4 cup prepared overnight oats with chia seeds, 1/2 cup fresh seasonal fruit, 1 Tablespoon almond butter.

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Keeping Life Peachy

Studies show that as plant food consumption increases the risk of lifestyle related diseases, such as obesity and some forms of diabetes and heart disease, have substantially decreased. If you are able to enjoy 3 to 4 servings of fruit per day you can increase your energy level, improve your hair and skin health while also decreasing your risk of macular degeneration. Eating fresh seasonal fruit offers your body the widest range of vitamins and minerals. Now is the time to purchase peaches, plums, apricots and nectarines. The multiple varieties of stone fruits offer your body antioxidants to improve your health and wellbeing.

Peaches are my favorite mid-August indulgence. Their fuzzy exterior and juicy flesh provide anti inflammatory properties and can reduce bad cholesterol levels. Peaches are a great addition to a green salad, your morning breakfast routine, or even on the grill. Be watching the Clearly Organic blog for recipes including peaches and other stone fruits.

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Tips For Using Coconut Flour

An excellent grain free alternative for baking is coconut flour. This plant based flour is rich in fiber, healthy fat and protein. The dense yet light flour is a natural byproduct of coconut milk production. Because coconut flour is lighter and dryer in texture it doesn’t perform the same as conventional white flour. Therefore it’s best to keep a few techniques and special instructions in mind when using coconut flour.

If converting a recipe to use coconut flour you can not exchange grain based flour 1:1 with coconut flour. Coconut flour is very absorbent so you use less. A typical conversion is about 1/3 the amount of coconut flour for the amount required of grain based flour. Also, since coconut flour is dryer it’s best to add extra eggs and be sure to thoroughly mix ingredients so the flour gets evenly distributed. If you are trying coconut flour for the first time it’s wise to find a recipe that calls for this plant based flour verses converting a recipe on your own. Once you have tried baking and cooking with coconut flour a few times then you will have a better feel for the proper conversion ratio. Watch the Clearly Organic blog for recipes that specifically call for coconut flour.

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