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Find out the latest health and organic news from our resident dietitian, Rebecca, along with recipes, tips and more!

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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.

Making Organic Soup

A great way to embrace the coming winter months is by making a hearty soup loaded with seasonal favorites. It’s also comforting to know you can make your next batch of soup or stew completely organic. A wide variety of organic tomatoes sauces, diced tomatoes, corn and other canned goods are now readily available.

To make organic soup simply look for your favorite veggies in the organic variety. Then, if you’re wanting meat in your soup, buy organic grass fed beef or free range chicken. Lastly, seek out organic canned tomatoes, beans, broth and corn. Watching for low sodium and no salt added canned goods is also wise. Lowering the sodium in a can of beans is easy if you place the contents of the can in a colander then throughly rinse the beans. Check out the Clearly Organic blog for an organic chili recipe!

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Cooking with Turmeric

The root spice turmeric has long been a steady force in Caribbean and Indian cuisine. Now that Americans are becoming more health conscience, consumers are looking for foods with anti-inflammatory properties and active ingredients that offer beneficial nutrients. Turmeric is actually a root, much like ginger, that has a deep golden color. Ground turmeric can be found in the spice section of most grocery stores. Here are five ways to implement turmeric to your meal plan.

  1. Add 1 teaspoon to your favorite smoothie for added flavor and nutrients.
  2. Sauté vegetables with coconut oil and turmeric. Studies show that combining turmeric with black pepper and a fat source like olive oil or coconut oil can improve the absorption of turmerics nutrients. Thus enhancing its ability to fight cancer, Crohn’s disease and irritable bowel syndrome.
  3. Add color and nutrition to rice with turmeric. Place 1/2 teaspoon to 1 teaspoon in the water when cooking your favorite rice variety.
  4. Sprinkle turmeric over the top of hummus for added flavor.
  5. Add extra nutrients to boxed mac and cheese by adding turmeric to the cheese sauce.

 

 

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Roasted Pumpkin Seeds

Here are 3 easy ways to roast pumpkin seeds

Savory:
1 cup pumpkin seeds (rinsed and dried)
1 Tablespoon Clearly Organic Olive Oil
1 teaspoon Clearly Organic Garlic Powder
1 teaspoon seasoning salt

Sweet:
1 cup pumpkin seeds (rinsed and dried)
1 Tablespoon butter
1 teaspoon Clearly Organic Cinnamon
2 teaspoons Clearly Organic Sugar

Sweet and Spicy:
1 cup pumpkin seeds (rinsed and dried)
1 Tablespoon Clearly Organic Coconut Oil
1 teaspoon Clearly Organic Chili Powder
1/2 teaspoon salt
1 teaspoon Clearly Organic Cinnamon
1 teaspoon Clearly Organic Coconut Sugar
1 teaspoon Clearly Organic Cumin

No matter what variety of spices you choose the best way to roast pumpkin seeds is by first rinsing the seeds in a colander. Then remove any excess stringy pumpkin remains. Pat the seeds dry with a paper towel or clean kitchen towel. Place dry seeds in a mixing bowl. Add desired oil, butter and/or spices listed above then bake in a preheated oven at 400 degrees for 7-8 minutes. Seeds will become slightly brown and fragrant from your desired spice mix.

 

Roasted Pumpkin Seeds

 

Roasted Pumpkin Seeds

 

Roasted Pumpkin Seeds

 

Roasted Pumpkin Seeds

 

Roasted Pumpkin Seeds
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Easy Homemade Bread

This bread recipe requires no kneading and no fancy equipment. It has four simple ingredients for a delicious crusty bread.

3 cups all purpose flour
2 teaspoons salt
1 teaspoon instant yeast
1 1/2 cups water (at room temp)

Place flour, salt and yeast in a mixing bowl. Stir dry ingredients together. Add room temperature water and stir to evenly distribute. A lumpy dough ball will form. Cover the mixing bowl with plastic wrap and let it sit overnight. About 12 to 18 hours is best. When you’re ready to bake the bread sprinkle flour on top of the dough. Gently shape dough into a loaf while lightly coating with flour because dough will be sticky. Transfer dough to a greased casserole dish or baking pan. Let dough rest again in baking dish while you preheat oven to 400 degrees. Bake uncovered for about 30 to 35 minutes or until loaf is golden brown on the edges. Let cool for 5 minutes. Bread is delicious served warm with organic butter or olive oil and aged balsamic vinegar.

 

Easy Homemade Bread

 

Easy Homemade Bread

 

Easy Homemade Bread

 

Easy Homemade Bread

 

Easy Homemade Bread

 

Easy Homemade Bread

 

Easy Homemade Bread

 

Easy Homemade Bread

 

Easy Homemade Bread
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Pumpkin Seeds

One of the many joys during the Fall season is carving pumpkins. It’s always been a tradition in my home to cut open our large pumpkin and scoop out the seeds for roasting. Roasting pumpkin seeds is fun, easy and delicious. I like roasting my seeds on a high temperature for a 7 to 8 minutes. This makes them crunchy and crisp.

Here is an easy recipe for roasted pumpkin seeds:

Preheat your oven to 375 degrees. Place pumpkin seeds in a colander in your sink. Rinse seeds and remove stringy pumpkin pieces. Pour seeds onto a rimmed pan and pat dry with a paper towel. Drizzle seeds with olive oil and sprinkle on desired amount of salt & pepper. Then toss to combine. Roast on 375 degrees for 7 minutes or until seeds are slightly brown and crisp. Other unique and flavorful spice combinations are garlic, cayenne pepper and salt or you can also make sweet roasted seeds by adding butter, sugar and cinnamon. Watch the Clearly Organic blog for unique recipes including roasted pumpkin seeds.

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Pumpkin Scones

2 cups whole wheat flour
1 teaspoon Clearly Organic Cinnamon
1/4 teaspoon Clearly Organic Ground Ginger
1/4 teaspoon nutmeg
2 teaspoons baking powder
1/4 cup Clearly Organic Sugar
4 Tablespoons cold butter, cubbed
1/2 cup pumpkin purée
1 egg
2 Tablespoons Milk

Maple Glaze (optional)
1 cup Clearly Organic Powdered Sugar
3 Tablespoons Clearly Organic Maple Syrup
1 teaspoon Clearly Organic Vanilla

Preheat oven to 400 degrees. Add flour, spices, salt, baking powder and sugar to a bowl and whisk together. Place cold butter in with the dry ingredients and cut with a pasty cutter or fork. Butter should become course crumbles in the flour. Whisk together pumpkin, egg and milk then add to dry ingredients. Stir contents until dough can be made into triangles or dropped onto a greased pan. Bake for 12-15 minutes or until scones are golden on the edges.
While scones are cooking mix glaze together in a small bowl. Place sugar, maple syrup and vanilla in bowl and whisk until smooth. After scones have cooled for 20 minutes dip into maple glaze then let glaze solidify for 30 minutes.

 

Pumpkin Scones

 

Pumpkin Scones

 

Pumpkin Scones
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Harvest Pancakes

These hearty pancakes are good year round but they are extra delicious on a cool Fall morning. This recipe incorporates pumpkin, apples and bananas to make a nutritious and flavorful pancake.

1 cup Clearly Organic Oats
1 cup all purpose flour
3 Tablespoons Clearly Organic Brown Sugar
2 teaspoons baking powder
1 teaspoon baking soda
1 teaspoon Clearly Organic Cinnamon
1/2 teaspoon Clearly Organic Ground Ginger
1/2 teaspoon nutmeg
1/2 teaspoon salt
1 cup pumpkin purée
2 bananas
1 egg
1/2 cup Clearly Organic Apple Sauce
1/2 cup Clearly Organic Almond Milk

In a mixing bowl add flour, oats, brown sugar, baking powder, baking soda, cinnamon, nutmeg, ginger and salt. Stir with a spoon to evenly distribute. In a small blender or food processor add bananas, pumpkin, egg, apple sauce and milk. Blend until contents are smooth. Pour liquid ingredients into bowl with dry. Stir until ingredients are distributed. Batter will be a little lumpy due to the oats. Heat a greased skillet to medium high heat. Drop batter in small circles on skillet using a 1/4 cup measuring scoop. Brown on both sides.

Serve pancakes warm with seasonal fruit and topped with almond butter and Clearly Organic Syrup.

 

Harvest Pancakes

 

Harvest Pancakes

 

Harvest Pancakes

 

Harvest Pancakes
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Making the Most of Pumpkin Season

Pumpkin centric recipes are a theme this time of year. From lattes to bread and soup to casseroles, pumpkin becomes a staple ingredient in October. The beautiful thing about pumpkin is its versatility and its nutritional value. Pumpkin offers vitamin C, vitamin A and potassium which have multiple heart health benefits and the ability to help lower blood pressure.

Easy and delicious ways to add pumpkin to your diet is by adding roasted pumpkin chunks to veggie dishes or casseroles. Pumpkin seeds also go great atop salad, yogurt and smoothie bowls. Desserts flavored with pumpkin aren’t necessarily the best way to add nutrients to your meal plan. However, using pumpkin purée as a substitute for butter or oil in baked goods is a great way to incorporate vegetables to smoothies or sweet breads. Watch the Clearly Organic blog for pumpkin recipes throughout the month of October!

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Primavera with Pesto Avocado Cream

For the Primavera:
3 cups fresh spinach leaves, chopped
2 Tablespoons Clearly Organic Olive Oil
1 package mushrooms, chopped
1/2 of a medium size yellow onion, chopped
1 clove garlic, chopped
1 1/2 cups Clearly Organic Whole Wheat Pasta

For the pesto avocado cream:
1 avocado, pitted
1 Tablespoon lemon juice
2 Tablespoons pesto
1 Tablespoon Clearly Organic Olive Oil

Place chopped spinach leaves in a large salad bowl. In a sauté pan add olive oil, chopped mushrooms, chopped onion and chopped garlic clove. Heat over medium heat until onions are translucent and mushrooms are lightly sautéed. While vegetables are cooking boil water for noodles and cook 1 1/2 cups of whole wheat noodles according to package. When noodles have reached desired doneness drain and add to spinach in the salad bowl. Toss noodles and spinach together so warm noodles slightly wilt the spinach leaves. Then add mushroom, onion and garlic mixture to the salad bowl. Toss veggies and noodles together.
Prepare the pesto avocado cream by adding avocado, lemon juice, pesto and olive oil to a small blender or food processor. Process until ingredients are smooth and creamy. Add avocado cream to vegetable mixture in the salad bowl. Gently stir to combine flavors.
Serve topped with Parmesan cheese and chopped tomatoes if desired. This dish doesn’t reheat well so it’s best enjoyed the same day.

 

Primavera with Pesto Avocado Cream

 

Primavera with Pesto Avocado Cream

 

Primavera with Pesto Avocado Cream

 

Primavera with Pesto Avocado Cream

 

Primavera with Pesto Avocado Cream

 

Primavera with Pesto Avocado Cream

 

 

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How to Make a Healthy Cream Sauce

As the comfort food season approaches it’s good to know there are healthy and delicious options for making pasta and veggie dishes creamy and flavorful. Cream sauces have a reputation for being high calorie and high fat options. However, there are multiple ways to make a creamy recipe health conscious and crowd pleasing.

One way to make a healthy cream sauce is to use vegetable broth and Greek yogurt as a base. Another all natural dairy free choice is to use avocados and olive oil as the primary cream source. Both of these options provide healthier fats and fewer calories verses using heavy cream. Watch the Clearly Organic blog to learn how to combine these ingredients into a deliciously healthy cream sauce.

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