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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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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.

Homemade Peanut Butter Cups

I love making these bite size candies! The best part about this recipe is that it can be modified to make a small batch of peanut butter cups or you can make dozens of delicious treats to share with friends and family. If you want to make organic candies, simply choose organic chocolate and Clearly Organic peanut better!

1 cup chocolate chips, if you desire dark chocolate candies use 60% dark chocolate chips
1/4 cup Clearly Organic Peanut Butter

Line a plate with 1 dozen mini muffin paper cups. Melt 2/3 cup of chocolate chips in the microwave (45 seconds at a time stirring after each 45 seconds) or using a double boiler. Melt until just smooth. Using a spoon pour a small amount of melted chocolate in each mini paper cup. Then place plate in the refrigerator for 15 minutes to solidify chocolate. Remove from refrigerator and scoop 1/2 teaspoon of peanut butter into each cup. Then heat the remaining 1/3 cup chocolate and pour over the top of each peanut butter cup. Place plate back in the refrigerator for 1 hour to solidify contents.

Homemade Peanut Butter Cups
Homemade Peanut Butter Cups Homemade Peanut Butter Cups
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Berry Green Smoothie

This antioxidant packed smoothie is a great option for breakfast or a midday energy boost. Not only does this fruit and vegetable blend taste delicious it also provides a generous amount of fiber, Vitamin C, Vitamin K and potassium!

1 cup spinach or kale spinach mix
1/2 cup frozen blueberries
3/4 cup Clearly Organic Almond Milk
1 Tablespoon Clearly Organic Honey

Place all of the ingredients into a blender and pulse blend until consistently smooth. Enjoy with a kiwi for an additional vitamin boost.

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Meaty Vegetable Chili

This chunky chili is a great healthy and hearty meal. It has the perfect balance of vegetables and protein. It can also be easily modified to include more veggies and chicken verses beef.

1 onion, chopped
2 tablespoons Clearly Organic Olive Oil
2 carrots, peeled and chopped
2 cups cauliflower, chopped
1 lb lean ground beef
1 (28 ounce) can Clearly Organic Crushed Tomatoes
1 (15 ounce) can Clearly Organic Red Kidney Beans
1 (15 ounce) can Clearly Organic Black Beans
1 (15 ounce) can diced tomatoes
1 (15 ounce) can Clearly Organic Whole Kernel Corn
2 Tablespoons Clearly Organic Chili Powder
1 Tablespoon Clearly Organic Brown Sugar
1/2 teaspoon Clearly Organic Paprika
1/2 teaspoon Clearly Organic Cumin
1/2 teaspoon Clearly Organic Ground Black Pepper

Place olive oil, onion, carrots and cauliflower in a large pot over medium heat. Sauté for about 8 minutes. Add beef and stir continually to evenly disperse beef chunks. Cook and stir until beef is browned, about 5 minutes. Drain excess liquid from the pot if needed. Stir in crushed tomatoes, beans, diced tomatoes and corn. Bring to a boil then season with chili powder, brown sugar, paprika, cumin and pepper. Stir, then reduce heat to low and allow pot to simmer with the cover on for 30 minutes. Stirring occasionally. Garnish soup with cheese, sour cream or avocado if desired.

Meaty Vegetable Chili Meaty Vegetable Chili
Meaty Vegetable Chili Meaty Vegetable Chili
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Kid Friendly Cooking

When you think of foods that kids love your mind often jumps to items like pizza, macaroni and cheese and french fries. Kids may want to enjoy these foods on a daily basis but the same old recipe can get boring for adults and eventually the whole family. Reinventing recipes and putting new spins on your traditional line up can increase your nutritional profile and help expand your families love of meal time.

The most important thing you can do to help encourage healthy eating for kids is to have an ample supply of fresh fruits and vegetables on hand. Always have a fruit bowl in the middle of your counter so kids see this as a go-to option. Try not to label foods as “good” or “bad” this might make children feel like they have restrictions on food, making them want what’s off limits. If your child’s favorite foods are pizza, mac & cheese and french fries try making these items at home in a healthy way. Adding vegetables to pizza with more tomato sauce and less cheese can take pizza to the next level. Mac & cheese can be made with small chunks of cauliflower or broccoli to increase its nutritional content. Real roasted potatoes or sweet potatoes are very nutritious if made with olive oil, seasoning and roasted in the oven. Our Clearly Organic blog has recipes for harvest mac & cheese, which is veggie based, and we have an easy sweet potato fry recipe that the whole family will love. If you are looking for a way to spice up your kids menu check out these recipes!

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Tropical Chicken Salad

2 cups cubed or shredded chicken
1 cup chopped pineapple pieces, well drained if using canned pineapple
1 cup mandarin oranges, well drained
1 cup cooked Clearly Organic Basmati Rice
1/3 cup organic mayo
1/4 cup plain Greek yogurt
1/2 cup chopped roasted nuts (slivered almonds, cashews or walnuts)

Tropical Chicken Salad Tropical Chicken Salad
Tropical Chicken Salad
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Smart Snacking

Snacking is a daily ritual for many Americans. Therefore, it can be a habit that provides energy and motivation or it can be a trouble spot in your day. Smart snacking is very important especially if you follow a meal plan of 4-6 smaller meals each day. Making snacks nutrient rich with vegetables, fruit, protein and whole grains can boost your metabolism and provide essential vitamins and minerals.

Here are some suggestions to keep in mind next time hunger strikes.

    1. Always incorporate a fruit or a vegetable at snack time. This will provide your body with more nutrients. Instead of crackers and cheese try apple slices with cheese or cucumbers & cheese.

 

    1. Try to limit eating snacks that only incorporate one food group. Providing your body with the right ratio of nutrients, and calories, will keep you energized and help with weight management. Snacks that include protein tend to be more filling and satisfying. Try 1/4 cup of cottage cheese with half an avocado, or pear slices with 1/4 cup ricotta cheese. Both of these options have a hearty supply of protein and fiber while being 200 calories or less.

 

  1. Think outside the box. If you find yourself eating the same foods week after week, even if they are healthy foods, try to mix up your options. Snacking on veggies doesn’t always have to be baby carrots and celery. These are wonderful vegetables but try to mix up your snack veggies with asparagus, cherry tomatoes, cauliflower, edamame, red cabbage, zucchini and fresh green beans. By diversifying your foods and food groups you are more likely to eat the appropriate portion, and it keeps you from binging on fats and sugars.
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Morning Glory Muffins

1/2 cup Clearly Organic Raisins
2/3 cup whole wheat flour
1/3 cup Clearly Organic Old Fashioned Oats
1/3 cup packed brown sugar
1/2 teaspoon Clearly Organic Ground Ginger
1 teaspoon Clearly Organic Ground Cinnamon
1 teaspoon baking soda
1/2 teaspoon salt
2 Clearly Organic Eggs
1/4 cup Clearly Organic Orange Juice
1 teaspoon Clearly Organic Vanilla
1/4 cup coconut oil, melted
1/2 cup canned pumpkin purée
1 1/2 cups peeled and grated carrots
1 apple, cored and grated
1/2 cup chopped walnuts

Preheat oven to 375 degrees. Grease or line 12 muffin cups. Place raisins in a small bowl and cover with warm water; set aside to soak. This will help raisins stay plump and juicy. In a bowl whisk together flour, oats, brown sugar, baking soda, spices and salt. In a mixing bowl add grated carrots, apple and nuts. In a separate small bowl, beat together eggs, oil, orange juice and vanilla. Add egg mixture to grated carrots, apple and nut mixture. Then add flour mixture to the batter and stir until evenly distributed. Drain raisins and stir them into batter. Scoop batter evenly into muffin cups. Bake muffins in preheated oven for 20-25 minutes or until tester inserted in the middle of a muffin comes out clean. Remove from oven and let cool in pan for 5 minutes.

Morning Glory Muffins Morning Glory Muffins
Morning Glory Muffins Morning Glory Muffins
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Egg Muffins

These easy egg muffins are a great way to start the day! If you make them ahead of time you’ll have a high protein breakfast, that includes vegetables, ready to go. So, if you’ve made a New Years resolution to eat a better breakfast these tasty muffins could be a great addition to your morning routine.

Egg Muffins

6 Clearly Organic Eggs
1/2 cup frozen or fresh spinach
6 mushrooms, thinly sliced
1 green onion, thinly sliced
1/2 cup shredded cheese
Clearly Organic Pan Spray
Salt and pepper to taste

Preheat oven to 350 degrees. Grease 6 muffin cups on a muffin pan. Divide spinach, mushrooms, green onion and cheese between each of the 6 muffin cups. Crack an egg into each muffin cup and sprinkle with salt and pepper if desired. Bake for 20-25 minutes or until knife inserted in the center comes out clean. Let muffins cool in the tin for 5 minutes. Using a rubber spatula carefully remove egg muffins. Enjoy immediately or muffins can be refrigerated or frozen for up to 3 weeks.

Egg Muffins Egg Muffins
Egg Muffins
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Popcorn

If you’ve walked down the chip aisle recently you might have noticed a surge in a particular snack item? Packaged popcorn has a growing presence at the grocery store and in shopping carts. Recently, popcorn has gained more popularity and some good press. It has a wide variety of health benefits. The outer layers of popcorn are a good source of protein, iron and phosphorus. Popcorn is naturally plant derived so it contains polyphenols, an antioxidant that can help rid our bodies of impurities. The main reason I’m an advocate for popcorn consumption is that it can be an excellent alternative to calorie laden chips that don’t offer our bodies any nutritional value.

Making popcorn at home can be a fun and easy project for the whole family. All you need is 2 Tablespoons Clearly Organic Olive Oil, 1/4 cup popcorn kernels and a little sea salt. Using a 2 quart sauce pan with a lid or a Dutch oven, add oil and kernels and toss so oil is coating all the kernels. Heat the covered pot on medium heat and wait for the magic to happen. It takes several minutes for the first kernel to pop but once it does slightly crack the lid to release steam then gently shake pot occasionally while cooking to allow for even heat distribution. Once popping slows down and diminishes remove lid and turn off your stove top. Add your desired amount of sea salt and enjoy a healthy snack!

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Detox Salad

2 cups green cabbage, finely chapped
2 cups red cabbage, finely chopped
1 large carrot, shredded or finely chopped
5 radishes, shredded or finely chopped
2 cups fresh spinach
1 avocado
1/4 cup dry roasted sun flower seeds
Salt and pepper to taste
Dressing:
3/4 cup Greek yogurt
2 Tablespoons Clearly Organic Blue Agave Sweetener
1 Tablespoon lemon juice
2 Tablespoons Clearly Organic 100% Cranberry Juice

Chop green cabbage, red cabbage, carrot and radishes in a food processor. It works best if you chop each food separately and in small batches. Add chopped cabbage, carrots and radishes to a mixing bowl. Whip together all dressing ingredients. Then pour over the top of chopped vegetables. Stir together vegetables and dressing until evenly distributed, season with salt and pepper to taste. Stir in sunflower seeds just before serving. Serve one cup of chopped vegetable mix over 1/2 cup fresh spinach. Place avocado slices on top of salad.

Detox Salad Detox Salad
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