Find out the latest health and organic news from our resident dietitian, Rebecca, along with recipes, tips and more!
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.
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.
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.
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.
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.
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.
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.
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.
Here are five foods to limit or avoid when suffering from inflammation.
*Processed Meats (hot dogs, sausage)
*Sugary Beverages (soda)
*Processed Dairy (margarine)
Here are some great recipes that can help fight inflammation:
‘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
Lemon Blueberry Oatmeal Bread
Watch for more delicious blueberry recipes this month!
When you’re asked to bring an appetizer or specifically a vegetable tray to your next gathering considering adding in a few different bright colored veggies. A typically line up for snack veggies is carrots, celery, cherries tomatoes and broccoli. While these are very nutritious and a great options for a snack, there are also some other colorful foods you could add to the selection.
*Consider thinly sliced beets. Spring beets come in many different varieties. When you cut a raw beet in thin pieces it can provide a crunchy option for dips and hummus.
*Jicama is a slightly sweet unique vegetable that has a celery like consistency.
*Heirloom cherry tomatoes are a great summer option. They come in different shapes and multiple colors to liven up a vegetable platter.
*Asparagus often gets over looked when it comes to veggies that can be eaten raw. However thin asparagus stalks are a perfect anytime snack choice.
*Endive leaves are a delightful crunchy option for creamy dips and scooping guacamole.
Don’t limit yourself to a store bought veggie tray. Selecting your own produce allows your offering to be more nutritious, colorful and fresh.
Beans aren’t just for burritos, dips and soup anymore. They can be an excellent way to add protein and nutrients to baked goods, salads and sandwiches. Believe it or not mashed beans make a great base for brownies! Black beans or chickpeas can kick up the nutritional content of a variety of desserts.
Beans are considered a legume like lentils and peas. They have about 115 calories per half cup while offering 7.5 grams of protein and fiber. Here is a great recipe for roasted organic chick peas. Use these as a salad topper verses using croutons. This will add more vitamins and minerals to your dish.
Be watching the Clearly Organic Blog for sweet treat recipes using plant based ingredients like organic beans.