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.

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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Can Pasta be Part of a Healthy Meal Plan?

In recent years carbohydrates have been considered friend and foe. During the fat-free phenomenon in the ninety’s bread and pasta where commonly promoted healthy choices for any meal. Then fad diets swung the opposite direction recommending more protein and low carbohydrates. Now many people are left to wonder if carbohydrates can be part of a healthy meal plan?

The short answer is, YES! Carbohydrates, like pasta, when enjoyed in the right portion size are part of a well-balanced meal plan. When it comes to pasta there are a few important factors to consider when implementing this wholesome food into a meal. Consider topping a serving of pasta with equal parts vegetables and protein. For example, 1/2 cup cooked whole wheat pasta pairs well with 1 cup of marinara meat sauce. Then serve that hot dish with a 2 cup serving of a green salad for a delightful well-balanced meal. Also, be mindful of pasta sauces that have high caloric concentrations. Here are three great recipes showing healthy ways to enjoy pasta.

 

  • Creamy Leeks And Noodles

See the Clearly Organic blog for more healthy recipes.

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Homemade Dark Chocolate

1/2 cup Clearly Organic Coconut Oil
1/2 cup 100% cacao powder
1/4 cup Clearly Organic Raw Honey
1 teaspoon Clearly Organic Pure Vanilla Extract

Slowly melt coconut oil in a small sauce pan over medium low heat. Stir in cacao powder, honey and vanilla. Stir continuously over medium low heat for 2 minutes or until all ingredients are well blended. Pour mixture into candy molds or a parchment lined bread pan to make a chocolate bar. Refrigerate at least one hour or until chocolate becomes solid.

Variations: Add chopped nuts, dried fruit, Clearly Organic Almond Butter, orange zest, Clearly Organic Cinnamon or Clearly Organic Cayenne Pepper to taste. Add variation just before pouring into chocolate mold.

 

Homemade Dark Chocolate

 

Homemade Dark Chocolate

 

Homemade Dark Chocolate
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How to Make a Healthy Smoothie

Smoothies are often thought to be a healthy meal replacement or a nutritious snack. They also make regular appearances on detox plans and weight loss programs. This leads many people to wonder, are all smoothies healthy? They can come in many forms, from homemade to store bought. The key to making a smoothie healthy is to find the right balance of vegetables, protein, fruit and good fats.

Smoothies are an excellent way to fit in extra nutrients and antioxidants to your day. They’re also portable and compact for an on the go meal. Just watch out for store bought smoothies or homemade recipes with large amounts of juice, sugar and calories. A balanced single serving smoothie can include about 1 cup fruit (fresh or frozen), 1 cup greens, 3/4 cup to 1 cup liquid (almond milk or plain yogurt) plus an additional protein (nut butter, chia seeds, cooked quinoa, flax seeds). Check out the Clearly Organic blog for healthy smoothie recipes.

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Healthy Banana Bread

3 ripe bananas, mashed
1 large Clearly Organic Egg
1/2 cup plain Greek yogurt
2 Tablespoons Clearly Organic Coconut Oil
1/3 cup Clearly Organic Brown Sugar
1/4 cup Clearly Organic Maple Syrup
1 teaspoon Clearly Organic Vanilla
1 teaspoon baking soda
1 teaspoon Clearly Organic Cinnamon
1/4 teaspoon salt
1 1/2 cups whole wheat flour
3/4 cup dark chocolate chips or Clearly Organic Semi-Sweet Chocolate (optional)

 

Preheat oven to 350 degrees and grease an 8×4 loaf pan with Clearly Organic cooking spray.
Mash bananas in the bottom of a large mixing bowl. Whisk in egg, Greek yogurt and oil to mixing bowl. Stir brown sugar, vanilla and maple syrup into banana mixture. In a separate bowl add flour, baking soda, cinnamon and salt. Stir dry ingredients, then add dry ingredients to banana batter in large mixing bowl. Stir until evenly distributed. Add dark chocolate chips if desired. Pour contents into greased loaf pan. Bake for 50-55 minutes or until knife inserted comes out clean. Let cool for 10 minutes before cutting.

 

Healthy Banana Bread

 

Healthy Banana Bread

 

Healthy Banana Bread

 

Healthy Banana Bread
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Tomato and Mozzarella Green Salad

This entree salad includes whole grains, healthy fats and a delicious blend of fresh ingredients.

5 cups organic mixed greens
1 pint cherry tomatoes, halved
1 (8oz) mozzarella ball, cubed
1 avocado, deseeded and chopped
1 cup cooked farro (this can be substituted for cooked Clearly Organic quinoa if desired)
1/2 cup Clearly Organic Cashews, chopped

For the dressing:
1/3 cup Clearly Organic Balsamic Vinegar
1/4 cup Clearly Organic Olive Oil

In a large salad bowl add greens, halved cherry tomatoes, cubed mozzarella and avocado chunks. Toss to combine. Just before serving add cooked farro grain and chopped cashews. Toss to combine. For the dressing place balsamic vinegar and olive oil into a mason jar with a lid. Shake to combine. Just before serving add desired amount of dressing on top of salad mix.

 

Tomato and Mozzarella Green Salad

 

Tomato and Mozzarella Green Salad
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