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Welcome to The Nutritionist 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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Broccoli And Mushroom Stir-Fry

3 cups fresh broccoli florets

1 yellow onion, sliced

1 Tablespoon Clearly Organic Olive Oil

1 (8oz) package white button mushrooms, sliced

2 Tablespoons teriyaki sauce

1/4 cup peanut sauce (see Clearly Organic blog for recipe)

1 cup Clearly Organic Basmati Rice

 

Cook 1 cup rice according to package directions. While rice is cooking sauté broccoli and onions in 1 Tablespoon olive oil and 2 Tablespoons teriyaki sauce over medium high heat. Cook for 5 minutes then add sliced mushroom and continue cooking until vegetables have reached desired doneness. Serve sautéed vegetables over a bed of rice then drizzle warm peanut sauce on top.

 

Broccoli And Mushroom Stir-Fry

 

Broccoli And Mushroom Stir-Fry

 

Broccoli And Mushroom Stir-Fry

 

Broccoli And Mushroom Stir-Fry

 

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Peanut Sauce

Peanut sauce can be a go-to condiment that adds a unique flavor to a variety of dishes. Whether you’re having a stir fry, a salad, chicken or noodles this recipe can be the perfect addition.

1/2 cup Clearly Organic Peanut Butter
2 Tablespoons soy sauce
2 Tablespoons fresh lemon juice
1 Tablespoon Clearly Organic Honey
1 teaspoon Worcestershire sauce
1 teaspoon Clearly Organic Ground Ginger
1 teaspoon Clearly Organic Garlic Powder
1/4 to 1/2 cup water

Add peanut butter, soy sauce, lemon juice, honey, Worcestershire, ground ginger and ground garlic powder to a small blender or food processor. Blend until contents are smooth. Add 1/4 cup water and continue blending. Add more water if you desire a smooth and lighter sauce.

 

Peanut Sauce

 

Peanut Sauce

 

Peanut Sauce

 

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Roasted Butternut Squash and Pear Salad with Maple Balsamic Dressing

For the Salad:

6 cups organic salad greens

1 1/2 cups roasted butternut squash (see Clearly Organic blog for recipe)

1/4 cup roasted and salted mixed nuts, chopped

2 ripe pears, thinly sliced

 

For the Dressing:

1/4 cup Clearly Organic Olive Oil

3 Tablespoons Clearly Organic Balsamic Vinegar

2 Tablespoons Clearly Organic Maple Syrup

1/4 teaspoon salt

1/8 teaspoon Clearly Organic Ground Pepper

 

Start by making your dressing. In a mason jar add oil, balsamic vinegar, maple syrup, salt and pepper. Secure the lid and shake to mix.

Place Organic mixed greens in a large bowl. Just before serving add roasted butternut squash, nuts and pear slices. Gently toss to distribute. Drizzle salad dressing over the top and gently toss again to evenly distribute.

 

Roasted Butternut Squash and Pear Salad with Maple Balsamic Dressing

 

Roasted Butternut Squash and Pear Salad with Maple Balsamic Dressing

 

Roasted Butternut Squash and Pear Salad with Maple Balsamic Dressing

 

 

Learn More From Our Nutritionist

 

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Forming New Habits

A new year always brings about an opportunity to step back and evaluate how we want to begin another season of life. New Years resolutions are a common time to make health goals and lifestyle changes. At the root of most New Years resolutions is a habit change, and habits are a big part of our overall wellbeing.

There’s a significant amount of psychological research behind the process of habit formation and change so we can be confident that for most people habit change follows a similar cycle. Here are a few simple ways to identify a potential need for habit change. These 3 tips come from Charles Duhiggs best selling book, The Power of Habit.

1. Pinpoint a trigger or cue for a certain behavior

2. What is the action you take, or the behavior itself

3. What is the outcome or benefit from the behavior

Once you identify a habit you’d like to change use this structure to solidify your desired result. An easy way to remember the components of habit change according to author James Clear is 3 R’s: Reminder, Routine and Reward. Establish a reminder for your new habit, make it part of your daily routine and reward yourself along the way. Enjoy the journey of establishing new habits in the New Year!

 

Learn More From Our Nutritionist

 

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Fructose Intolerance

Recently a Clearly Organic customer wrote in asking about foods that are acceptable for a fructose intolerant child. It’s always a challenge to adjust your families meal plan to accommodate various dietary restrictions. However, it is definitely possible to make healthy and delicious meals that are void of specific allergen containing substances. A fructose intolerance is a digestive disorder that results in impaired fructose absorption. This causes higher concentrations of fructose in the intestines, leading to discomfort and potential medical complications.

It’s always important to first consult your doctor regarding specific dietary needs for any allergy or intolerance. For those affected by the unique condition of fructose intolerance it’s good to avoid high fructose foods such as juices, apples, pears, peas, grapes, watermelon and papayas. It’s also wise to read food labels and limit or avoid foods with high fructose corn syrup, agave syrup, maple flavored syrup and palm syrup. Specifically read ingredient lists on cereal, granola bars, sweetened milk products and cured meats.

Lower fructose foods are generally safe to consume. Berries, carrots, avocado, green beans, bananas and lettuce are considered low fructose foods. The best type of meal plan for a fructose intolerant person is one that contains natural unprocessed foods. Most vegetables, whole grains, natural proteins and fish are great options for any healthy meal plan.

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Soft Gingerbread Cookies

3/4 cup molasses

1/3 cup Clearly Organic Brown Sugar

1/3 cup water

3 Tablespoons Clearly Organic Butter, softened

3 1/4 cup all purpose flour

1 teaspoon baking soda

1/2 teaspoon ground allspice

1 teaspoon Clearly Organic Ground Ginger

1 teaspoon Clearly Organic Ground Cinnamon

 

In a medium bowl, or standing mixer, beat together molasses, brown sugar, water and softened butter. Combine until smooth. In a separate bowl add the flour, baking soda, allspice, ginger and cinnamon. Stir to combine dry ingredients. Then add the flour mixture to the wet ingredients, one cup at a time, stirring or beating with mixer to evenly distribute. Combine all ingredients and form dough into a ball. Cover and chill for at least 3 hours. Preheat oven to 350 degrees. Lightly flour your counter and roll out dough to. 1/4 in thickness. Cut dough with desired shapes and place on a cookie sheet. Bake for 8-10 minutes then allow cookies to cool on a wire rack. Decorate as desired.

 

Soft Gingerbread Cookies

 

Soft Gingerbread Cookies

 

Soft Gingerbread Cookies

 

Soft Gingerbread Cookies

 

Soft Gingerbread Cookies

 

Soft Gingerbread Cookies

 

Soft Gingerbread Cookies

 

Soft Gingerbread Cookies

 

Learn More From Our Nutritionist

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Easy Homemade Marinara Sauce

2 Tablespoons Clearly Organic Olive Oil

1 medium onion, chopped

2 teaspoons minced garlic

1 (28oz) can Clearly Organic Tomatoes With Basil

1 (14.5oz) can Clearly Organic Diced Tomatoes

1/2 teaspoon kosher salt

1 teaspoon Clearly Organic Sugar

1/4 teaspoon Clearly Organic Ground Pepper

1/2 teaspoon Italian seasoning

 

Heat oil in a medium sauce pan over medium heat. Add onions and sauté for 4 minutes. Then add garlic and cook an additional 3 minutes. Stir in remaining ingredients and simmer uncovered over medium low heat for 10 minutes minutes. Sample your sauce and add additional seasoning to taste. Enjoy with Clearly Organic pasta.

 

Easy Homemade Marinara Sauce

 

Easy Homemade Marinara Sauce

 

Easy Homemade Marinara Sauce

 

Easy Homemade Marinara Sauce

 

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Baking Season

‘Tis the Season for baking! The holidays call us together for fellowship, food and lots of seasonal treats. December is typically a month where multiple baked goods spring from peoples kitchens and cause many of us to share our favorite sweet creations. Here are a few tips of holiday baking.

  1. Pay attention to butter consistency. Butter is the first ingredient in many baked goods, so it’s vital to your end result to have your butter prepped as the recipe directs. Particularly heed the instruction for room temperature butter. Over melted or greasy butter can change the look and texture of your final product.
  2. Read the entire recipe in advance. To avoid disaster or a missing ingredient read your recipe and instructions ahead of time. It’s also wise to set all your ingredients out on the counter before you begin.
  3. Room temperature eggs. This is an easy step to skip. However, room temperature eggs, much like butter, can make a big difference in texture and structure of your product. Room temperature ingredients emulsify with better uniformity and consistency.
  4. Measure with precision. Baking requires good measuring practices. Spoon and level measure flour with measuring cups. Measure wet ingredients in a measuring pitcher. Watch the Clearly Organic blog for some delicious holiday treats. Happy Baking!
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Baked Brie With Cranberry Sauce

8 oz round Brie cheese, at room temp

1/2 cup fresh cranberry sauce (see Clearly Organic blog for recipe)

1/4 cup walnut halves

Assorted crackers, such as Clearly Organic Stone Ground Wheat Crackers

 

Preheat oven to 425 degrees. Slice off the top of the rind on the brie circle. Place the cheese in a small, parchment paper lined, baking dish. Top the brie with cranberry sauce and walnuts. Bake for 10-12 minutes. The fruit and cheese will be gooey and slightly bubbly. Carefully transfer the brie to a serving dish and serve immediately. Assorted whole grain crackers go well with baked brie.

 

Baked Brie With Cranberry Sauce

 

Baked Brie With Cranberry Sauce

 

Baked Brie With Cranberry Sauce

 

Baked Brie With Cranberry Sauce

 

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10 of Our Favorite Cookie Recipes

‘Tis the season for Christmas cookies! Below is a list of our favorites shared from our nutritionist, Rebecca, and a few of our friends.

  • cranberry oatmeal cookies

 

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