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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IMPORTANT NOTICE: AWG provides the Dietitian's Corner blogger(s) with free products and compensation for posts.

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 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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Foods To Fight Inflammation

Recently a Clearly Organic customer wrote in to our Ask the Dietitian section on the Clearly Brand website. Debbie was inquiring about foods and recipes that help with inflammation and arthritis. This is an excellent question because many people struggle with joint pain, inflammation and arthritis. Some food intolerances are even a result of inflammation, bloating and discomfort in your digestive tract. The best way to fight inflammation with your meal plan is to consume a diet rich in produce, healthy oils, nuts, whole grains and fatty fish.

Here are five foods that will help fight inflammation.

*Leafy Greens

*Tomatoes

*Almonds

*Salmon

*Oranges

Here are five foods to limit or avoid when suffering from inflammation.

*Processed Meats (hot dogs, sausage)

*Sugary Beverages (soda)

*Fried Foods

*Refined Bread

*Processed Dairy (margarine)

Here are some great recipes that can help fight inflammation:

https://clearlyorganicbrand.com/news/tuna-salad-with-avocado/

https://clearlyorganicbrand.com/news/colorful-summer-salad-with-honey-balsamic-dressing/

https://clearlyorganicbrand.com/news/sweet-corn-cherry-tomato-salad/

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All Things Blueberry

‘Tis the season for all things blueberry. If you love berries July is your golden month where almost all forms of berry are ripe and delicious. Blueberries are at their peak of freshness around July 4th, so get ready to start seeing blueberries popping into recipes at every turn. My favorite way to enjoy blueberries is by eating them fresh out of the carton as a snack, but if you like baking with berries here are a few great ways to incorporate this seasonal fruit into healthy treats.

Blueberry Chia Seed Muffins

https://clearlyorganicbrand.com/news/nutritionist-corner-recipe-blueberry-chia-seed-muffins/

Lemon Blueberry Oatmeal Bread

https://clearlyorganicbrand.com/news/lemon-blueberry-oatmeal-bread/

Blueberry Crisp

https://clearlyorganicbrand.com/news/blueberry-crisp/

Watch for more delicious blueberry recipes this month!

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