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.
Just a pinch of vibrant fresh herbs can add unique flavor and color to any recipe. Many chefs consider herbs the secret to transforming a normal dish into an extraordinary meal. The challenge many everyday cooks run into is knowing how to appropriately use herbs. It’s also worth noting that if a recipe calls for dried herbs one can easily choose to add fresh herbs if desired. Dried herbs are more potent and concentrated than fresh, so you will use less. When transitioning to fresh you’ll likely use three times as much. Therefore, if a recipe calls for 1 teaspoon dried oregano you would need 1 tablespoon fresh, since there are 3 teaspoons in a tablespoon. Here are some tips on how to pair and incorporate herbs into your kitchen.
Basil- a natural partner to tomatoes, peas and zucchini; great in pesto, pastas and sauces
Thyme- eggs, potatoes, poultry and squash
Flat Leaf and Italian Parsley- potato and egg salad, tabouli
Rosemary- fish, lamb, chicken, roasted potatoes, soup and stews
Dill- carrots, potato and egg salad, cottage cheese, fish, green beans
Mint- fruit salad, tabouli, tea and water
Cilantro- chicken, salsa, tomatoes, most Mexican and Caribbean cooking
Chives- potato and egg salads, dips and tomatoes
Poaching is a great way to transform a simple egg into a decadent indulgence. Once you perfect the technique you can easily enjoy poached eggs at any meal time. Here is a guide on how to poach an egg.
The most classic way to enjoy a poached egg is a traditional Eggs Benedict, but once you master the art of poaching you’ll fall in love with adding this perfect protein to other dishes. Salad, pasta, risotto, sweet potatoes and soup are also great foods that get even better when topped with a poached egg.
As the tulips start to sprout from the ground they cause us to take note of the delightful transition into Spring. It’s refreshing to see all the sights and sounds of Spring budding around us. It’s also refreshing to see a new lineup of fresh fruits and vegetables at your local grocery store. The extra sunshine and warm weather brings in a whole host of new foods to pick from to liven up your meal plan.
My favorite spring veggies are sugar snap peas. They add a nice crisp crunch to a salad and they are sweet and delicious eaten by themselves. Asparagus is also another family favorite, it goes great scrambled with eggs in the morning. Other seasonal foods include arugula, rhubarb, strawberries, radishes and all varieties of sweet peas. Next time you’re at the store take advantage of the quality and freshness of Springs seasonal produce.
Balsamic vinegar is a flavorful reduction made from grapes. It’s often used as a tangy addition to salad dressing, but it can also be valuable in many other ways during the cooking process. Here are a few unique ways balsamic vinegar can be that secret ingredient to liven up your next recipe.
Have you ever stopped to take a closer look at the health benefits of green tea? This tea has been around for centuries and it has been used medicinally to help counteract many adverse health issues. Green tea is well known for its antioxidant content. Antioxidants help reduce the risk of disease by helping to flush out the free radicals in your system. Free radicals can come from our daily exposure to things like car exhaust, UV rays and industrial fumes. Our bodies need antioxidants, from our diet, to help fight off oxidative stress.
By drinking 1 to 2 cups of green tea, without sugar, per day you can start reaping its health benefits. As you think green for the week of St. Patrick’s Day try starting a new routine of enjoying green tea. This may not be your traditional St. Paddy’s day drink but it has a lot to offer.
A debate is currently being waged on what it means to be considered a “natural” food. We see this claim posted proudly on the front of many packaged foods. So what are the requirements for a food company to say that they have an “all natural” product? According to the main agencies that regulate food, the U.S. Department of Agriculture (USDA) and the Food and Drug Administration (FDA), the natural claim can be posted on anything that is deemed ‘minimally processed’. This vague phrase leaves the door wide open for interpretation, allowing a multitude of packaged products to claim they are “natural”.
When Consumer Report conducted a survey of over 1,000 Americans they found that most people attributed the word ‘natural’ to mean no artificial ingredients, artificial colors or genetically modified foods (GMO’s). However, that is not necessarily true especially in regards to meat products. One fool proof way to ensure you are limiting GMO’s, artificial flavoring, colors and processing is to consume organic products. Certified Organic foods contain 95%-99% organically grown ingredients. When you see the 100% Organic label you can be confident the food is organically grown or contains all organic ingredients. Take a minute next time you’re at the store to watch for some of these labels.
When you think of adding beans to a recipe your mind often defaults to the various canned varieties of beans that are readily available at most grocery stores. In fact, you might even walk right by the bagged dried beans on your way to pick up a can of beans for your next chili recipe. The best part about dried beans is that they are the most nutritious and inexpensive food you will find sitting on the shelves at your store.
If you’ve never tried cooking with dried beans it’s worth experimenting with when making your next batch of soup. All dried beans require is time. They are easy to use and pack a little more nutritional punch than their canned counterpart. Dried bean have significantly less sodium than canned beans. They also have slightly more folate, iron and potassium. Canned and dried beans are similar in calories per serving and protein content. The main benefit to canned beans is their undeniable convenience.
Cooking with dried beans at home is no more trouble than filling a pot with water and letting it simmer joyfully on your stovetop all afternoon. Cooking a pot of beans on an afternoon when you are home anyway can be a relaxing and resourceful way to meal prep. Just be sure to give your beans plenty of time to reach their desired tenderness. Soaking beans in advance is also a great way to trim down the cooking time. One pound of dried beans yields about 5 cups of cooked beans. Making plenty of beans for soups, salads, burritos and much more. Extra beans not used after soaking can be stored in the freezer, that way you will have delicious and nutritious beans whenever you need them.
When you think of foods that kids love your mind often jumps to items like pizza, macaroni and cheese and french fries. Kids may want to enjoy these foods on a daily basis but the same old recipe can get boring for adults and eventually the whole family. Reinventing recipes and putting new spins on your traditional line up can increase your nutritional profile and help expand your families love of meal time.
The most important thing you can do to help encourage healthy eating for kids is to have an ample supply of fresh fruits and vegetables on hand. Always have a fruit bowl in the middle of your counter so kids see this as a go-to option. Try not to label foods as “good” or “bad” this might make children feel like they have restrictions on food, making them want what’s off limits. If your child’s favorite foods are pizza, mac & cheese and french fries try making these items at home in a healthy way. Adding vegetables to pizza with more tomato sauce and less cheese can take pizza to the next level. Mac & cheese can be made with small chunks of cauliflower or broccoli to increase its nutritional content. Real roasted potatoes or sweet potatoes are very nutritious if made with olive oil, seasoning and roasted in the oven. Our Clearly Organic blog has recipes for harvest mac & cheese, which is veggie based, and we have an easy sweet potato fry recipe that the whole family will love. If you are looking for a way to spice up your kids menu check out these recipes!
Snacking is a daily ritual for many Americans. Therefore, it can be a habit that provides energy and motivation or it can be a trouble spot in your day. Smart snacking is very important especially if you follow a meal plan of 4-6 smaller meals each day. Making snacks nutrient rich with vegetables, fruit, protein and whole grains can boost your metabolism and provide essential vitamins and minerals.
Here are some suggestions to keep in mind next time hunger strikes.
If you’ve walked down the chip aisle recently you might have noticed a surge in a particular snack item? Packaged popcorn has a growing presence at the grocery store and in shopping carts. Recently, popcorn has gained more popularity and some good press. It has a wide variety of health benefits. The outer layers of popcorn are a good source of protein, iron and phosphorus. Popcorn is naturally plant derived so it contains polyphenols, an antioxidant that can help rid our bodies of impurities. The main reason I’m an advocate for popcorn consumption is that it can be an excellent alternative to calorie laden chips that don’t offer our bodies any nutritional value.
Making popcorn at home can be a fun and easy project for the whole family. All you need is 2 Tablespoons Clearly Organic Olive Oil, 1/4 cup popcorn kernels and a little sea salt. Using a 2 quart sauce pan with a lid or a Dutch oven, add oil and kernels and toss so oil is coating all the kernels. Heat the covered pot on medium heat and wait for the magic to happen. It takes several minutes for the first kernel to pop but once it does slightly crack the lid to release steam then gently shake pot occasionally while cooking to allow for even heat distribution. Once popping slows down and diminishes remove lid and turn off your stove top. Add your desired amount of sea salt and enjoy a healthy snack!