Find out the latest health and organic news from our resident dietitian, Rebecca, along with recipes, tips and more!
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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.
These vegetarian black bean burgers are zesty and wholesome. They go great served over organic greens and seasonal veggies.
1 can Clearly Organic Black Beans (drained, rinsed and mashed)
3/4 cup Clearly Organic Old Fashioned Oats, blended
1 cup fresh cooked white rice
1 packet Clearly Organic Spicy Taco Seasoning
1 medium size tomato, chopped
1 jalapeño, seeded and finely chopped
2 Tablespoons lime juice
2 Tablespoons Clearly Organic Olive Oil
Using a potato masher or small blender mash up rinsed black beans and place in a mixing bowl. Blend oats and add to mixing bowl. Place fresh cooked rice, Clearly Organic Spicy Taco Seasoning, tomato, jalapeño and lime juice in the bowl as well. Mix together with hands. When evenly distributed form parties (makes 5 or 6) and place on a platter. Heat Clearly Olive Oil in a sauté pan over medium high heat. Add patties to the sauté pan and cook on each side until browned and slightly crisp, about 4 minutes per side. Serve over fresh leafy greens, tomato and additional rice if desired.
Salad basics: other seasonal fruit can be added or substituted
6 cups organic spring greens
1 cup blueberries
1 cup strawberries, sliced
1 cup raspberries
6 slices of brie cheese, chopped into pieces
3/4 cup toasted or candied walnuts
For the dressing:
1/4 cup Clearly Organic Olive Oil
1/4 cup Clearly Organic Balsamic Vinegar
1 Tablespoon Clearly Organic Honey
2 Tablespoons Clearly Organic Strawberry Fruit Spread
1/4 teaspoon salt
1/8 teaspoon Clearly Organic Ground Pepper
Add salad ingredients to a large salad bowl. Toss to combine. For the dressing add all of the ingredients to a mason jar with a lid. Secure lid tightly and shake to combine. Just before serving top salad with dressing and gently toss to combine.
August 3 is National Watermelon Day! Is there really anything better than fresh watermelon in the heat of summer? We didn’t think so either. Add it to these salad combinations for a complete meal with unique flavors:
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.
If you haven’t had coconut and walnuts together then you will definitely want to give these cookies a try. The chewy sweetness of coconut and the crunchy walnuts pair beautifully.
1 bag (7 oz) Clearly Organic Unsweetened Coconut Flakes
1 can (14 oz) sweetened condensed milk
1/2 cup toasted walnuts, chopped
1 Tablespoon Clearly Organic Vanilla
Preheat oven to 350 degrees. Line a baking sheet with parchment paper or spray with Clearly Organic cooking spray. Combine all ingredients in a bowl and stir to combine. Grease a spoon and evenly scoop out the coconut mixture. Roll into balls with wet hands. Bake for 15-18 minutes or until brown on the edges. Condensed milk may seep from the bottom of the cookie while baking. Let cookies cool completely on pan, about 20 minutes. Carefully remove and chip off excess condensed milk if desired. If you like chocolate, melt Clearly Organic chocolate chips and dip cookies or drizzle with chocolate.
2 large russet potatoes, cut into sticks
3 Tablespoons Clearly Organic Olive Oil
1 teaspoon sea salt
1/2 teaspoon Clearly Organic Ground Pepper
1 clove garlic, crushed (optional)
Preheat oven to 400 degrees. Coat a cookie sheet with Clearly Organic cooking spray or parchment paper. Wash and cut any bad spots off potatoes. Slice potatoes into desired French fry size sticks. Place potatoes in a large bowl. Pour olive oil, salt, pepper and garlic over the top and toss with a spatula to evenly coat each French fry. Place fries on baking sheet so that each fry is on the surface of the pan, not overlapping. Use two baking sheets if necessary. Bake in preheated oven for 30 to 45 minutes depending on the thickness of the fries. If you desire a crispy French fry turn oven temp up to 425 for the last five minutes of bake time.
5 cups Organic Spring Mix Greens
2 cups watermelon, cubed
3/4 cup pitted kalamata olives
1/2 cup feta cheese chunks
3 Tablespoons sunflower seeds
2 Tablespoons red wine vinegar
2 Tablespoons fresh squeezed lemon juice
1/2 teaspoon Clearly Organic Garlic Powder
1/2 teaspoon dried oregano
1/2 teaspoon sea salt
1/4 teaspoon Clearly Organic Ground Pepper
1/2 cup Clearly Organic Olive Oil
2 Tablespoons feta cheese crumbles
2 Tablespoons plain Greek yogurt
Add salad greens to a bowl then top with watermelon, olives, cheese and sunflower seeds just before serving. For the dressing add all ingredients to a jar with a lid. Secure lid then shake vigorously to combine. Pour desired amount on salad just before serving. Dressing stays fresh in the refrigerator for up to 2 weeks.
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:
It feels a little strange using beans as a base for a dessert, but these protein and fiber rich brownies pack a major fudgy delicious punch!
1 can Clearly Organic Garbanzo Beans (15oz), drained and rinsed
2 Clearly Organic Eggs
1/2 cup dark chocolate cocoa powder
1/3 cup Clearly Organic Sugar
1/4 cup Clearly Organic Raw Honey
4 Tablespoons Clearly Organic Coconut Oil
1 teaspoon baking powder
1/2 cup dark chocolate chips
Preheat oven to 350 degrees. Line an 8×8 baking dish with parchment paper. Add all of the ingredients to a blender except chocolate chips. Purée contents until completely smooth. This will take a few minutes. Then transfer batter to a bowl and stir in chocolate chips. Pour batter into parchment lined baking dish and top with a few additional chocolate chips if desired. Bake for 30-35 minutes or until a tooth pick inserted comes out clean. Allow brownies to cool completely before cutting, about 20 minutes.