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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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Slow Cooker Spiced Apple Oatmeal

2 apples, cored and chopped

1 1/2 cups Clearly Organic Milk

1 1/2 cups water

1 cup uncooked Clearly Organic Steel-Cut-Oats

2 Tablespoons Clearly Organic Brown Sugar

1 Tablespoon butter

1 teaspoon Clearly Organic Ground Cinnamon

2 Tablespoons Clearly Organic Milled Flax Seeds

1/4 teaspoon salt

1/2 cup Clearly Organic Raisins (optional)

1/4 cup walnuts, chopped (optional)

 

Coat the sides of your slow cooker with Clearly Organic cooking spray. Add all the ingredients except the raisins and walnuts to the slow cooker. Stir contents then cover. Cook on low for approximately 4 to 5 hours depending on your slow cooker temps. Store cooked oatmeal in the refrigerator for up to 2 weeks. The oats also freeze well. To enjoy a single serving spoon contents into a bowl, reheat if necessary, and add additional toppings such as raisins, walnuts, maple syrup, peanut butter, almond butter or chia seeds.

 

Slow Cooker Spiced Apple Oatmeal Ingredients

 

Slow Cooker Spiced Apple Oatmeal Ingredients In Pan

 

Slow Cooker Spiced Apple Oatmeal Ingredients Cooking

 

Slow Cooker Spiced Apple Oatmeal Stir Ingredients

 

Slow Cooker Spiced Apple Oatmeal
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Roasted Beets

3 whole beet bulbs

3 Tablespoons Clearly Organic Olive Oil

1 teaspoon Clearly Organic Ground Pepper

1/2 teaspoon sea salt

 

Preheat oven to 400 degrees. Wash beets and cut off green leafy tops if they are still attached. Using a vegetable peeler, skin the beets. Slice beets into 1/3 inch slices. Grease a baking sheet with Clearly Organic cooking spray. Coat beets with olive oil and arrange on the greased baking sheet. Sprinkle Ground Pepper and sea salt on top. Bake in preheated oven for 40 minutes, stopping to flip beets over half way through cooking time. My favorite way to enjoy roasted beets is on a salad with goat cheese and toasted walnuts.

 

Roasted Beets

 

Roasted Beets

 

Roasted Beets

 

Roasted Beets

 

Roasted Beets

 

Roasted Beets

 

Roasted Beets
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Fermented Foods

Foods such as plain yogurt, sauerkraut, strong aged cheese, kombucha and pickles are great options to boost your microflora and promote digestive health. Fermented foods are considered any food that has been through a process which enables natural bacteria to feed on starch and sugar to create lactic acid. This process not only helps preserve the food it also creates beneficial enzymes, vitamins, minerals, omega 3 fatty acids and different strains of probiotic. Some nutrition experts link consumption of fermented foods to improved digestion.

If you’re new to the idea of consuming fermented foods try starting with 1/4 to 1/2 cup of fermented food per day. You’ll likely find these nutrient rich foods help moderate your appetite, increase energy, support your immune system and help prevent various diseases. Over time your body will start to crave heath promoting nutrient dense foods. Consider implementing lato-fermented coleslaw, kosher dill pickles or fermented juice to your next meal.

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Homemade Latte

One of my favorite ways to celebrate Fall is with a warm frothy latte. Once I realized how easy it is to make a latte at home I didn’t feel the need to limit this kind of goodness to a five dollar splurge at the coffee shop. Making your own latte doesn’t require any fancy equipment or milk foaming machines. You can mix up a latte with a jar, a lid and some strong brewed coffee.

Simply brew a strong batch of coffee or expresso beans. I like using a french press or aeropress to ensure the coffee is bold and smooth. Pour 1/4 to 1/2 cup (depending on how strong you prefer your latte) strong brew coffee into your favorite mug. Pour desired amount of milk into a jar. Secure the lid and begin shaking the milk until it’s frothy. It should double in size with about 60 seconds of shaking. Then remove the lid and microwave the milk for 30 seconds. Pour the milk into the espresso, holding back the foam with a spoon. Finally, spoon the foam on top and sprinkle with cinnamon to garnish. Your homemade latte can even be sweetened with honey, vanilla or chocolate. Watch the Clearly Organic blog for a homemade Pumpkin Spice Latte!

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Chicken Parmesan

1 1/2 lbs chicken thighs

1/2 cup flour

1/4 teaspoon salt

1/4 teaspoon Clearly Organic Pepper

2 Clearly Organic Eggs

1 1/2 cups panko bread crumbs

1 teaspoon Clearly Organic Basil

1 teaspoon Clearly Organic Parsley

3 Tablespoons Clearly Organic Olive Oil

1 jar Clearly Organic Marinara Sauce

1/2 cup mozzarella cheese, shredded

1/2 cup parmesan cheese, shredded

 

Preheat oven to 375 degrees. In a shallow bowl add flour, salt and pepper. In a separate bowl beat 2 eggs. Then in a 3rd bowl add bread crumbs and dried basil and parsley. Stir the contents of each bowl. Dredge chicken in flour, shaking off extra. Then dip chicken in egg mixture, let extra drain. Dredge in seasoned bread crumbs. Place chicken on a wax paper lined pan. In a large sauté pan heat olive oil on medium high heat. Place chicken on the pan and cook until golden. About 2 minutes each side. Transfer crispy chicken to a paper towel lined plate. Pour 1 cup of marinara sauce into an 8 x 8 pan. Layer browned chicken into the pan and cover with mozzarella and parmesan cheese. Bake until chicken is cooked through and sauce is bubbling, About 20 minutes. Serve over a bed of Clearly Organic angel hair pasta, warm marinara sauce and sautéed spinach, if desired.

 

Chicken Parmesan

 

Chicken Parmesan

 

Chicken Parmesan

 

Chicken Parmesan

 

Chicken Parmesan

 

Chicken Parmesan

 

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Italian Style Twice Baked Potatoes

3 medium size russet potatoes

1 Tablespoon Clearly Organic Olive Oil

1/4 cup onion, chopped

1/4 cup sweet peppers, chopped

1/4 cup mushrooms, chopped

1/4 cup broccoli, chopped

1 cup mozzarella cheese, shredded

1 teaspoon Clearly Organic Basil

1/2 teaspoon Clearly Organic Parsley

1 cup Clearly Organic Marinara Sauce

1/4 cup Parmesan cheese, shredded

 

Preheat oven to 400 degrees. Clean potatoes throughly then pat to dry. Prick potatoes with a fork and rub with a light coating of olive oil. Place on a baking sheet and bake for 50-60 minutes or until tender. While potatoes are cooking sauté vegetables in 1 Tablespoon of Clearly Organic Olive Oil. Sauté for 8 minutes then place veggies in a mixing bowl. Remove potatoes from oven and split in half lengthwise. Let cool for a minute then scoop out the inside of each half and place flesh in the mixing bowl with cooked veggies. Add seasoning and 1 cup mozzarella cheese and gently stir. Spoon marinara sauce into each potato half. Then top with potato and veggie mixture. Sprinkle Parmesan cheese on top of each potato then rebake for about 15 minutes to heat through.

 

Italian Style Twice Baked Potatoes

 

Italian Style Twice Baked Potatoes

 

Italian Style Twice Baked Potatoes

 

Italian Style Twice Baked Potatoes

 

Italian Style Twice Baked Potatoes

 

Italian Style Twice Baked Potatoes

 

Italian Style Twice Baked Potatoes

 

Italian Style Twice Baked Potatoes

 

Italian Style Twice Baked Potatoes

 

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Rice Syrup

Recently we received an online question from customer Maureen N. Her question was in regards to rice syrup. She was wondering what rice syrup is, and if a recipe calls for rice syrup what is a proper substitute if you don’t have this product? Thanks for your question Maureen, we’re happy to provide some clarity on this food.

Rice syrup or brown rice syrup are sweeteners often used in packaged foods. It is made by breaking down the starches and simple sugars in rice. When the simple sugars are separated out they are in a liquid form called maltose which is then boiled down into a syrup. Rice syrup tends to be less sweet than sugar and a little more nutty in flavor. When substituting rice syrup in a recipe it’s best to trade it out with another nectar-like sweetener such as agave nectar, corn syrup, maple syrup or honey.

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Chocolate Chip Pumpkin Bread

1 cup whole wheat flour

3/4 cup all purpose flour

1 1/2 teaspoon baking powder

1/2 teaspoon baking soda

1 teaspoon Clearly Organic Cinnamon

1/2 teaspoon nutmeg

1/2 teaspoon pumpkin pie spice

1/4 teaspoon salt

2 Clearly Organic Eggs

1 (15oz) can pumpkin purée

1/2 cup Clearly Organic Sunflower Oil

1/2 cup Clearly Organic Honey

2 teaspoons Clearly Organic Vanilla

3/4 cup dark chocolate chunks

 

Preheat oven to 350 degrees. Grease a loaf pan with Clearly Organic cooking spray and set aside. In a mixing bowl add whole wheat flour, all purpose flour, baking powder, baking soda, spices and salt. Stir gently to distribute. In a separate mixing bowl whisk together eggs, pumpkin purée, oil, honey and vanilla. Add dry ingredients to the wet and stir to evenly distribute. Add chocolate chunks and stir until combined. Spread mixture into greased loaf pan and drizzle a little honey on top. Bake in preheated oven until the middle springs back when touched. About 45-50 minutes. Let bread cool completely in pan.

 

Chocolate Chip Pumpkin Bread 1

 

Chocolate Chip Pumpkin Bread 2

 

Chocolate Chip Pumpkin Bread 3

 

Chocolate Chip Pumpkin Bread 4

 

Chocolate Chip Pumpkin Bread 5

 

Chocolate Chip Pumpkin Bread 6

 

Chocolate Chip Pumpkin Bread 7

 

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Sweet Corn And Cherry Tomato Salad

2 cups fresh sweet corn off the cob

2 cups cherry tomatoes, halved

1 cup cucumber, finely chopped

1/3 cup fresh basil, finely chopped

3 Tablespoons Clearly Organic Olive Oil

2 teaspoons lime juice

1 teaspoon Clearly Organic Sugar

1/2 teaspoon kosher salt

1/4 teaspoon Clearly Organic Black Pepper

 

Cut corn kernels off the cob and sauté in a skillet for 5 to 8 minutes or until kernels are a vibrant color and soft to touch. Let cool. While kernels are cooling combine basil, oil, lime juice, sugar, salt and pepper in a small bowl and whisk vigorously until well combined. In a large salad bowl combine corn, cherry tomatoes and cucumber. Pour dressing over the top and toss to coat. Refrigerate until ready to serve.

 

Sweet Corn And Cherry Tomato Salad

 

Sweet Corn And Cherry Tomato Salad

 

Sweet Corn And Cherry Tomato Salad

 

Sweet Corn And Cherry Tomato Salad

 

Sweet Corn And Cherry Tomato Salad Sweet Corn And Cherry Tomato Salad Finished

 

 

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Smoothie Question

Recently Clearly Organic customer Kathleen W wrote in to ask about organic smoothies. She requested more information on good protein sources for our favorite smoothie combinations. Thanks for your question Kathleen. We hope this blog post provides a little guidance for your next smoothie making endeavor.

Making the perfect smoothie requires the right ratio of produce, protein and healthy fats. When you’re making a smoothie that will serve one here is a good guide.

*1 cup of your favorite fruit. Fresh or frozen. If you use frozen you likely won’t need to add ice.

*3/4 cup of liquid. Milk, almond milk, coconut water and yogurt are great options. I think it’s wise to skip or limit fruit juices because it adds a lot of extra sugar and calories.

*1 Tablespoon of healthy fats. Such as avocado, chia seeds, milled flax seeds and nuts add nice texture and nutrition to a smoothie.

*extra boost of vitamins and minerals – add a handful of greens such spinach or chopped kale. Other boosters can be a small scoop of protein powder or a few tablespoons oats can add extra fiber.

 

Mango Banana Smoothie
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