Welcome to The Dietitian's Corner by Clearly Organic!

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.

Health Benefits of the Mediterranean Diet

According to a U.S. News and World Report study, the Mediterranean Diet has stood the test of time for being a universally beneficial eating plan for long-term health. The Mediterranean Diet focuses on consuming food high in omega-3 fatty acids like olive oil, nuts, hearty grains, fish, legumes, vegetables, and fresh fruit. All of these foods offer cardiovascular benefits while also helping balance blood sugar, decreasing the risk of Type 2 diabetes. One of the core principals of a Mediterranean Diet is physical activity and a positive sense of community. Some doctors are even known to recommend this eating plan for patients with anxiety and depression. Enjoying increased amounts of vegetables and fresh fruit can help improve your mood and promote digestive health.

One of the biggest differences between a standard American diet and the Mediterranean Diet is the amount of red meat and vegetables that is encouraged. A base protein for the Mediterranean diet is fish and legumes served with a variety of seasonal veggies. While some red meat is consumed it’s not typically an everyday option. The additional omega-3s and nutrients from daily vegetables and fish help those on the Mediterranean diet have a reduced cancer risk. If you desire to improve your eating plan it might be wise to adopt a few principals from the Mediterranean Diet.

 

A Mediterranean Meal Plan For A Day

Breakfast: 2 egg omelet with 1 cup of sautéed vegetables.

Lunch: Avocado toast on whole grain bread topped with tomatoes. 1 cup of berries.

Snack: 1/4 cup olives and 2 Tablespoons raw almonds.

Dinner: 6 oz of salmon served over mixed greens with feta and tomatoes.

mediterranean diet

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Strawberry Spinach Salad with Poppy Seed Dressing

Salad:

1 pound fresh strawberries, sliced

2 cups fresh baby spinach leaves

2 cups spring mix greens

1/3 cup Clearly Organic Mixed Nuts, chopped

 

Dressing:

1/3 cup Clearly Organic Olive Oil

2 Tablespoons Clearly Organic Sugar

3 Tablespoons white vinegar

2 Tablespoons Clearly Organic Sesame Seeds

1 Tablespoon poppy seeds

2 Tablespoons onion, chopped

1/4 teaspoon Clearly Organic Paprika

1/4 teaspoon Worcestershire sauce

 

In a large bowl combine mixed greens, spinach, and berries.

In a jar with a lid add olive oil, sugar, vinegar, sesame seeds, poppy seeds, chopped onion, paprika and Worcestershire sauce. Secure lid to the jar and shake dressing until contents are evenly distributed. Just before serving top salad with the desired amount of dressing.

 

Poppyseed Dressing Strawberry Spinach Salad 1 Strawberry Spinach Salad 2
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It’s Grilling Season

Firing up the grill helps many people relax and reconnect with the outdoors. Grilling can help produce a simple yet flavorful meal. It doesn’t require any high-tech gadgets, but a few tips and tricks can help make your outdoor experience even more delicious. Grilling season is usually synonymous with a good old-fashioned hamburger.

 

Here are three tips for making a juicy burger on the grill.

 

  1. Use quality ingredients such as Clearly Organic Black Peppercorn, kosher salt, fresh roasted garlic, herbs, and caramelized onions.
  2. A little topping goes a long way. Adding bacon, avocado or fresh tomatoes on top of your hamburger patty adds a lot of zip.
  3. Quality burgers need a quality bun. Choose a fresh bakery made bun.

 

Here are four simple grilling tips. Whether you’re using a charcoal grill or a gas grill, these principles can still apply.

 

  1. Allow time for your grill to preheat. Let the grill get hot enough for you to be able to hold your hand over it for two seconds, but need to pull away after that.
  2. Allow time to sear. Searing helps lock in the meats’ juices. Flipping your meat or veggies too often can result in a dry product.
  3. Save marinade to brush on while the meat is cooking. If you marinate chicken, fish or pork, save some of the valuable juice to brush on while the protein cooks.
  4. A fun food to grill is sliced lemon. They can add a delightfully sweet and smoky flavor to fish, pork, chicken and grilled vegetables.
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Shrimp Scampi

2 Tablespoons Clearly Organic Butter

2 Tablespoons Clearly Organic Olive Oil

3 garlic cloves garlic, minced

1/2 teaspoon Clearly Organic Dried Basil

1/2 teaspoon Clearly Organic Dried Parsley

1 lb shrimp, peeled and deveined

For the sauce:

1/2 cup dry white wine

1 lemon, juiced

1/4 teaspoon salt

1/4 teaspoon Clearly Organic Ground Pepper

2 Tablespoons Clearly Organic Butter

2 Tablespoons Clearly Organic Olive Oil

Melt 2 Tablespoons butter and 2 Tablespoons olive oil in a large skillet over medium heat. Add fresh garlic, dried basil and parsley. Cook for about two minutes then add shrimp. Stir to distribute butter and seasoning. Cook shrimp until pink, stirring occasionally. Remove shrimp from skillet and place in a bowl. For the scampi sauce add white wine, and juiced lemon to the skillet. Heat over medium-high heat until the contents come to a boil. Add 2 Tablespoons butter, 2 Tablespoons olive oil, salt, and pepper. Cook ingredients together over medium heat for 5 minutes. Then add shrimp and seasoning to the skillet and stir to combine. Cook for one minute together stirring continuously. Let contents cool then serve warm over a bed of pasta, rice or mixed greens.Shrimp Scampi 1

Shrimp Scampi 2 Shrimp Scampi 3 Shrimp Scampi 4
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Health Benefits of Garlic

For many years, garlic has been used in Mediterranean, Italian, and Chinese cooking because of its fragrant aroma and delicious flavor. Garlic not only delivers a savory taste but it has long been used for its medicinal properties. Studies show that garlic can help reduce LDL cholesterol levels which can reduce the risk of heart disease. It’s also notable that garlic contains a high concentration of antioxidants and nutrients that can assist in boosting your immune system while also helping ward off brain conditions like dementia.

 

The best way to reap the most beneficial nutritional properties from garlic is by chopping or crushing the garlic clove after removing it from the garlic bulb.  A mechanical garlic press can make this process simple and easy. Crushed garlic is very delicious cooked into a stir fry, mixed in a salad dressing or used as a marinade. It’s also easy to roast a whole bulb of garlic. Then you can have a hearty stock of fragrant caramelized garlic ready to use in a variety of recipes. Roasted garlic helps jazz up roasted veggies, mashed potatoes, a green salad or scrambled eggs. If you love garlic consider adding more of this healthy and delicious food to your meal plan.

 

Here is a recipe for Easy Roasted Garlic

 

2 garlic bulbs

Clearly Organic Olive oil

Salt and pepper

 

Preheat oven to 400 degrees. Cut the head off of each garlic bulb to expose most of the garlic cloves. Drizzle with olive oil and sprinkle with salt and pepper. Place bulbs cut side down on a piece of foil. Secure foil around garlic bulbs. Then roast in a preheated oven for 35 to 40 minutes. Garlic skins will turn golden brown and the cloves will become tender.

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BLT Chopped Salad

In honor of National BLT month, our Dietitian created a new twist of this beloved sandwich.

Salad:

2 cups spinach, finely chopped

1 cup green cabbage, finely chopped

1 cup chopped tomato

6 slices of bacon, cooked and crumbled

1/2 cup Clearly Organic Sweet Corn Kernels, drained

1 ripe avocado, chopped

1/3 cup crumbled Clearly Organic Tortilla Chips

Fresh Lime Vinaigrette:

3 Tablespoons Clearly Organic Olive Oil

2 Tablespoons fresh lime juice

1 teaspoon Dijon mustard

1/2 teaspoon Clearly Organic Garlic Powder

1/4 teaspoon salt

1/4 teaspoon Clearly Organic Ground Black Pepper

Place chopped spinach and cabbage in a large salad bowl. Add tomato, corn kernels, crumbled bacon, chopped avocado and crumbled tortilla chips. Gently toss with salad tongs.

For the fresh lime vinaigrette add olive oil to a small mason jar with a lid. Add lime juice, Dijon, garlic powder, salt, and black pepper. Secure the lid on the jar and shake until contents are evenly distributed. Pour the desired amount of vinaigrette over the BLT Chopped Salad just before serving. Toss with salad tongs until dressing evenly coats salad.

 

BLT Ingredients BLT Salad
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Kitchen Spring Cleaning

As warmer days settle in many people start to think about spring cleaning. One room in the house that greatly benefits from the proper organization and de-junking is the kitchen. A tidy well-organized pantry and frig can help make daily tasks more healthful, simple and more efficient. Allowing more time to go outside in Mother Nature enjoying the newfound sunshine.

 

Here are three simple tips for spring cleaning the kitchen.

 

  1. Arrange like items together. Whether it’s the frig or the pantry try to keep items organized in food groups or by usage. Oils, vinegars, sauce, and dressings go well together, while produce and fresh whole foods store nicely together in the refrigerator.
  2. Toss dry ingredients that you’ve had for more than a year. After a while, canned goods, spices, baking soda, noodles, and oils need a refresh.
  3. Give the shelves a solid clean. Meaning, wipe down the refrigerator and pantry shelves, cabinets and storage areas. Clear away excess grim, crumbs and spillage. Natural cleansers (see below) such as vinegar and water can help make kitchen surfaces shine.
Here is a simple all purpose cleaner recipe.
Natural All-Purpose Cleanser:
1 cup white vinegar
1 cup water
2 lemon rind wedges
1 rosemary spring
Combine ingredients in a spray bottle. Shake well then let sit for at least 1 week. All-Purpose Cleaner works great on most bathtubs, toilets, shower walls and plastic items.
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Easy Fish Taco

8  Clearly frozen Cod filets

8 flour tortillas

1 bag of shredded coleslaw mix

1/3 cup mayonnaise

1 lime, juiced

1 small tomato, diced

1 can Clearly Organic Sweet Corn, drained

1/4 cup cilantro (optional)

 

Preheat oven to 425 degrees and cook fish filets according to package directions. While fish is cooking place coleslaw in a mixing bowl. Add mayonnaise, lime juice, tomato, corn, and cilantro. Mix until contents are evenly distributed. Once fish is done baking let cool for 2 minutes. Then place the desired amount of slaw and fish on each flour tortillas.

Easy Taco Coleslaw Clearly's Easy Fish Taco 1 Easy Fish Taco

 

 

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Spring is in the Air

The extra sunshine and warmer temperatures of spring bring with it a whole new host of foods to liven up your meal times. It’s so refreshing to see a new lineup of fruits, vegetables, and microgreens at the grocery store.

 

My absolute favorite springtime food is sugar snap peas. This colorful pea pod offers a wide range of nutrients like Vitamin C and fiber. Snap peas have a natural sweetness so they taste great as a healthy snack, or they can provide an added crunch to a green salad.

 

Asparagus is another nutritious springtime favorite for many people. It’s easy to prepare and it can be added to a variety of dishes. Other seasonal foods for March through June include arugula, rhubarb, strawberries, radishes and all varieties of sweet peas.

 

Don’t forget about morel mushrooms, chives, collard greens, fennel, spinach, and artichokes. Next time you’re at the store take advantage of the quality and freshness of springs seasonal produce.

 

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Chicken Enchiladas

2 Tablespoons Clearly Organic Olive Oil
1 yellow onion, chopped
1/4 teaspoon salt
1/4 teaspoon Clearly Organic Ground Pepper
2 cloves garlic, minced
1 (28oz) can Clearly Organic crushed tomatoes
2 teaspoons Clearly Organic Cumin Powder
2 teaspoons Clearly Organic Chili Powder
1 can Clearly Organic Corn, drained
2 small cans diced green chiles
1 1/2 pounds cooked chicken, shredded
About 16 corn tortillas
2 cups enchilada sauce, canned
1 1/2 cups shredded Mexican cheese
1/4 cup cilantro leaves

In a large sauté pan add oil and turn heat to medium high. Add onion and cook for 5 minutes stirring occasionally. Place minced garlic in sauté pan and continuing cooking for 2 minutes. Add canned tomatoes, corn and green chilies. Season mixture with salt, pepper, cumin and chili powder. Bring contents to a boil and stir to combine. Reduce heat to medium and let stew for 8 minutes. Remove pan from heat and allow to cool for 5 minutes. Stir in cooked shredded chicken to tomato mix.
Coat the bottom of a 13×9 baking dish with Clearly Organic cooking spray. Spoon in about 1/4 cup chicken and tomato mix into each corn tortilla. Fold tortilla over filling and place in baking dish with the seam side down. Repeat until pan is full. Top with enchilada sauce and cheese. Bake for 20 minutes in a 350 degree preheated oven. Remove from oven and let cool for 5 minutes. Garnish with cilantro before serving. Also goes well served with sour cream and Clearly Organic Salsa.

 

Chicken Enchiladas

 

Chicken Enchiladas

 

Chicken Enchiladas

 

Chicken Enchiladas
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