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.

Eat What You Love

Around the holidays everyone is thinking about their favorite festive traditions. Many family traditions involve special recipes and bountiful meal times. Making it challenging to eat healthy this time of year. Grandmas recipes are not typically low calorie, but at the same time it’s comforting to enjoy some family favorite foods once a year. Therefore, the holidays are a great time to focus on portion control. Eat what you want, just don’t over do it. Some general principals to follow when you are enjoying a festive family meal.

*Skip the seconds. Enjoy one plate of your favorite foods and resist the urge to fill up again. One plate is typically all it takes to be satisfied.

*Focus on the healthy nutritious foods that you love. Try not to go down a mental list of vegetables that you hate, or the foods you are allergic and intolerant to. Simply enjoy the fruits, vegetables and grains that make you happy.

*Don’t be afraid to bring a healthy dish to a holiday party. Most friends and family members appreciate a well made healthy recipe, so don’t be shy about bringing your new favorite healthy appetizer or side dish.

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All Things Avocado

Avocados are the new favorite addition to any meal. This nutrient rich fruit can take a lettuce salad or a sandwich to the next level of flavor and satisfaction. The reason behind avocados rise, and decline years ago, is related to its fat content. Avocados are well known for being higher in fat, which is entirely true. However, most of the fat content avocados offer is monounsaturated fat, this particular type of fat helps lower your risk for cardiovascular disease. Avocados also have a unique ability to help increase the absorption of vital nutrients in your body.

If you haven’t joined the bandwagon of increasing your avocado consumption, it might be a good choice to consider. Avocado toast, sliced avocado on a salad and avocado pesto are my favorite ways to incorporate this super food. In fact I even chose avocado to be the first food I introduced to my little girl when she was able to start enjoying solid food. Watch the Clearly Organic blog for some delicious avocado based recipes!

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Super Seeds

In recent years health professionals have encouraged the addition of seeds and nuts to daily meal plans to increase your nutrition profile. We now see flax seeds being added to lots of products from chips to frozen waffles. Hemp and chia seeds are also becoming increasingly popular in everyday recipes.

The main health benefit that flax, chia and hemp seeds offer is the essential fatty acid omega-3 alpha-linolenic acid (ALA). This essential fatty acid offers many disease prevention characteristics and it works as an anti-inflammatory in your body. Hemp seeds are set apart by one key factor, they contain all essential amino acids. Which is very rare for a plant food. This makes hemp seeds an excellent choice for vegans and vegetarians. Hemp seeds, flaxseed meal and chia seeds are great additions to a wide variety of foods. Watch our Clearly Organic Blog for unique recipes that incorporate these super seeds!

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Making Any Recipe Organic

No need to buy a special cookbook to find the best organic recipes. These days virtually any family favorite dish can be made organic by purchasing the right ingredients. We no longer have to hunt for organic foods. They’re available in virtually every aisle of the store and abundant in the produce section, and in many cases with increased availability comes better prices.

Now that we can find flour, sugar, butter and many staple items available in an organic variety it becomes easy to convert traditional baked goods into organic treats. As the holidays approach try making your favorite dish organic! It adds wholesome pure ingredients to any recipe.

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Tips For Roasting Vegetables

A roasted vegetable done right can turn any veggie naysayer into a believer. The best part about roasting vegetable is that virtually anything goes, no complex recipes need to be followed. Most people have everything they need (oil, salt and pepper) for roasting already in their pantry. If a few simple rules are heeded, then you can be on your way to cooking up flavor rich vegetables everyone will love.

 

  1. Oven Temperature. Be sure you put veggies in a hot oven. I think 400 to 425 degrees is the best roasting temp. Any more than 425 can blacken and burn vegetables on the outside without cooking the middle. Any lower then 400 would extend cooking time and not provided the desired toasty edges that makes roasting so delicious.
  2. Give your veggies space. Spread your vegetables out on the baking dish. Leave a generous amount of space between each piece. If the food is stacked on top of each other or to close it will steam and not roast. Don’t be afraid to split up your product. It still works great to roast two pans at a time, just keep them in the middle of the oven and rotate the pans halfway through cooking.
  3. Don’t skimp on the oil and spices. Add enough oil for all the veggies to be coated but not so much that oil starts to pool at the bottom of your bowl or on the roasting pan. Same general guide for salt, pepper or any desired spices, add enough so that each piece looks evenly seasoned.
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Oats

When it comes to breakfast cereals any type of natural oats are an excellent choice. Most unflavored oats are made from minimally processed whole grains. Oatmeal and oat bran contain a specific type of fiber called beta-glucan. This is the substance that gives oatmeal its ability to help lower cholesterol. Several types of oats are available on store shelves but each offers high quality nutrients and beta-glucan.

Steel-cut, stone ground and rolled oats are the common oat varieties sold at the grocery store. However, their nutritional profiles are very similar. Some of the biggest differences in the types of oats comes down to how you prepare the food and the resulting texture of the grain. If you prefer a hardy chewy cereal you would likely enjoy steel-cut oats. Old-fashioned and rolled oats offer a smoother texture with shorter cooking and preparation time. Any way you cut it oats are a great addition to your next meal or recipe.

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Apple Season

One of my favorite signs of fall is the delightful array of apples that start flooding into my local grocery store. Each type of apple has a distinct flavor and purpose. It’s amazing how one type of fruit can have so many different varieties. Each kind of apple has unique characteristics based on its flesh, firmness and response to cooking.

While their are literally hundreds of apple varieties, most stores carry about a dozen options that suit the local climate. Red and Golden Delicious are well known varieties that are great for fresh eating and go well mixed with salad greens. Gala, Jazz, Fuji, Braeburn and the ever popular Honeycrisp are strong sweet apples. All of these options can be juicy, tart and crisp. The best apples for pies tend to be Braeburn, Granny Smith, Cortland or Pink Lady to name a few. Some of the best varieties for sauces and cider are Jonathan, McIntosh, Granny Smith or Winesap. While apple season is going strong try testing out a new recipe with your favorite variety of fruit.

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One Dish Meals

Do you ever find yourself short on time when making dinner? Yet you don’t want to compromise preparing a healthy meal for the convenience of a packaged entree. When considering what to make in a pinch try a one dish meal. By combining simple ingredients into one pot or pan you can prepare a healthy and delicious meal.

Your one dish can be a skillet, a roasting pan or a sautéed pan. If you keep lean meats and fresh veggies on hand it’s easy to prepare a balanced meal. Pork chops, chicken breasts or thighs and salmon are great lean proteins for a one dish meal. Sweet potatoes, squash, onions, brussels sprouts, green beans, broccoli or cauliflower are some of the best vegetables for roasting with marinated meat. One dish meals are the perfect quick healthy fix. These protein and vegetable based combinations can also be made in advance. If you pre-chop veggies and meat you can let them sit together in a marinade for a day, then your meal is ready for cooking right when you walk in the door.

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Colorful Plate

We all know we should eat a balanced diet. However, it’s difficult to know what that looks like on your plate everyday. One possible guide to good nutrition is focusing on having a colorful plate at each meal. This mantra has been a guide in many diet programs over the years. Health professionals believe that to reap the most benefits from fruits and vegetables we should consume at least one daily serving from each of the five main color groups: blue/purple, green, white, yellow/orange and red.

Blue and purple foods include nutritious items such as blueberries, grapes, egg plant, blackberries and prunes. Green foods could be leafy greens, spinach, kiwi and honey dew melon. The white color group includes cauliflower, onions, garlic, banana, pears and potatoes. Yellow and orange options are carrots, oranges, pineapple, peaches, sweet potato, pumpkin and cantaloupe. Red foods include tomatoes, raspberries, red apples and watermelon. Now just imagine a daily meal plan with foods from each of these color groups paired with lean meats and fish. Focusing on having a colorful plate is a great guide for consuming a balanced diet with an variety of fresh fruits and vegetables.

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Cooking With Quinoa

This ancient grain has grown in popularity in recent years. You might have seen it on the menu at your favorite restaurant. It can be mixed with a variety of foods from omelettes to green salads, quinoa even goes great in baked goods. However, you might be wondering what is so special about this new wonder food? First of all it is an excellent gluten free grain alternative. It has a mild flavor, so it can easily be incorporated into a multitude of recipes.

The protein content of quinoa is also impressive. The best characteristic of this superfood is that it’s considered a complete protein, which means it supplies the body with all nine essential amino acids necessary for optimal health. Our bodies can’t make these nutrients on its own, so we have to consume them frequently through food. Amino acids support muscle growth and strengthen our immune system. Not all plant based proteins offer this kind of nutrition profile. Watch for some new quinoa recipes on the blog soon. Also cheek out:

Herbed Quinoa Burger

Chicken Cilantro Lime Quinoa

Spring Vegetable Quinoa Salad

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