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.

Fresh Strawberry Cupcakes

 

1½  cups all-purpose flour, sifted

½  teaspoon baking powder

¼  teaspoon baking soda

¼  teaspoon salt

½  cup butter, softened

¾  cup Clearly Organic Sugar

1 Clearly Organic Egg

2 Clearly Organic Egg Whites

1/3 cup fresh strawberry purée (or mashed fresh strawberries)

¼ cup buttermilk

1 teaspoon Clearly Organic Pure Vanilla Extract

¾ cup diced fresh strawberries

¼ cup diced fresh strawberries, to use as toppings (optional)

1 container of whipped topping (optional)

 

Preheat oven to 350 degrees. Spray a 12-count muffin pan with Clearly Organic cooking spray, being sure to coat all sides. Sift flour into a mixing bowl then add baking powder, baking soda, and salt. Gently stir then set aside. Using an electric mixer blend together butter and sugar until fluffy, stopping to scrape the sides as needed. When butter and sugar mix is fluffy add one egg, then blend with mixer again. Add two egg whites and continue blending with mixer. Place buttermilk, fresh strawberry purée, and vanilla into mixture. Then use a spoon to gently stir until distributed. Add half the flour and stir until just combined. Add remaining flour and gently stir until evenly distributed. Fold in berries to the batter. When contents are evenly distributed divide batter among 12 muffin cups. Bake in preheated oven for 20-25 minutes.

Allow cakes to completely cool before adding any additional topping. Strawberry cupcakes go great with whipped topping and a few fresh strawberries.

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The Importance of Produce

June is Fresh Fruit and Vegetable Month. According to the Centers of Disease Control and Prevention (CDC) only 1 in 10 Americans consumes the recommended daily requirement for fruit and vegetables. It’s recommended that adults consume 1.5 to 2 cups per day of fruit and 2 to 3 cups per day of vegetables. Multiple studies show that eating a diet rich in produce can significantly reduce the risk of type 2 diabetes, heart disease, obesity, and some cancers. Fruits and veggies also provide lots of fiber, essential vitamins, and minerals plus disease-fighting antioxidants.

Here are three easy ways to start enjoying more produce on a daily basis:

  1. Try to eat a fruit or vegetable at every meal and snack.
  2. Keep yourself well stocked with produce. As you make a grocery list, plan to purchase salad ingredients for the week or buy extra frozen veggies if you won’t be able to grocery shop on a weekly basis.
  3. Look for local fruits and vegetables from your local grocer. The summer months provide a great opportunity to enjoy seasonal favorites.

Three recipes that are produce based:

  • Summer Barley Salad
    Summer Barley Salad
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Olive Hummus

1 can Clearly Organic Garbanzo Beans, drained

1/4 cup tahini

3 Tablespoons lemon juice

1 garlic clove, minced

1 Tablespoon Clearly Organic Olive Oil

1/2 cup kalamata olives, pitted

3/4 cup green olives with pimento

1/8 teaspoon Clearly Organic Paprika

1 Tablespoon Clearly Organic Olive Oil

In a food processor or blender add garbanzo beans, tahini, lemon juice, garlic and 1 tablespoon Olive Oil. Pulse blend the contents until smooth. Stop to scrape sides as needed. Add kalamata and green olives. Pulse blend again until smooth. Scoop contents into a serving bowl. Top with paprika and olive oil. Add additional sliced olives if desired. The mixture can be stored in the refrigerator for up to a week if covered or in an airtight container.

Olive hummus goes great with seasonal sliced vegetables and Clearly Organic corn chips.

 

 

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National Dairy Month

June is National Dairy Month. It was established in 1937 as a way to promote drinking milk and highlight its beneficial properties. Cows milk and dairy products can be very nutritious. Milk is loaded with vitamins, minerals, and key nutrients that build and sustain our muscles, bones, and teeth. Whole cows milk offers a little bit of almost everything your body needs like calcium, vitamin D, potassium, phosphorus, and the list goes on. Dairy products such as yogurt, cottage cheese, and milk are some of the best sources of calcium available to humans. Most health professionals recommend getting 2 to 3 servings of dairy per day so we can build and maintain bone health.

 

The nutrient composition of milk can depend on the animal’s diet and living conditions. The fatty acids available through milk can be different depending on the amount of fat in the product (skim vs whole). Cows that are grass fed and have been raised on a pasture typically offer a lot more omega 3 fatty acids Conjugated Linoleic Acid (CLA). Grass-fed dairy is also higher in vitamin K which is important for heart and bone health. There are many different varieties of milk available to consumers at local grocery stores. Each option has different benefits depending on a person’s individual needs, allergies and health concerns. During National Dairy Month strive to consume your daily 2 to 3 servings of dairy and consider the nutrition profile of the milk in your refrigerator.

 

Here are dairy recipes to try this month:

  • Healthified Mac And Cheese
    Healthified Mac and Cheese
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Homemade Hamburgers

2 pounds of grass-fed ground beef

1 egg, beaten such as a Clearly Cage-Free Egg

3/4 cup panko bread crumbs

1/4 cup onion, finely chopped

3 tablespoons evaporated milk

1/4 teaspoon Clearly Organic Paprika

2 cloves garlic, minced

1/4 teaspoon salt

1/4 teaspoon Clearly Organic Ground Pepper

8 bakery fresh hamburger buns

In a large bowl mix ground beef, egg, bread crumbs, onion, evaporated milk, paprika, garlic, salt, and pepper. Mix contents with your hands then form hamburger into 8 patties. Preheat and lightly oil grill grates. Grill patties for 5 minutes on each side, or until the meat has reached the desired doneness. Serve on a bakery fresh bun with all your favorite toppings.

 

Hamburger 1 Hamburger 2Hamburger 3Hamburger4 Hamburger 5

 

 

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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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