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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.

Beer Bread

This flavorful bread goes great with your favorite homemade soup, especially tomato soup and chili!

3 cups all-purpose flour, sifted
3 teaspoons baking powder
1 teaspoon salt
1/4 cup Clearly Organic Sugar
1 (12oz) beer or 7-up/Sprite
3 Tablespoons Clearly Organic Butter, melted (optional)

Preheat oven to 375 degrees. Add flour to a mixing bowl and sift. Add baking powder, salt and sugar to flour and stir. Make a well in the middle of the dry ingredients and pour beer (or soda) into mixture. Stir until all moisture is absorbed, batter may still have a few lumps. Add batter to greased loaf pan and, if desired, pour 3 tablespoons melted butter over the top before baking to add a rich buttery flavor. Bake in preheated oven for 45-50 minutes or until knife inserted comes out clean.

Beer Bread Beer Bread
Beer Bread
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Harvest Mac and Cheese

1 cup Clearly Organic Whole Wheat Rotini
1 cup broccoli florets
1 cup cauliflower florets
1 Tablespoon butter
1 small yellow onion
1 small butternut squash (4-5 cups cubed)
4 cups Clearly Organic Chicken Broth
3/4 cup Clearly Organic Milk
1 teaspoon salt
2/3 cup shredded cheese (Sharp cheddar or Gruyere work best, but any cheese will work)
Salt and pepper to taste

Cook rotini noodles according to package directions. Add cauliflower to water in the last 4 minutes of cooking then add broccoli in the last 2 minutes of cook time. Drain noodles, cauliflower and broccoli and set aside. Heat butter in a large sauté pan over medium to low heat. Cut yellow onion into rings and add to butter in the sauté pan. Continue cooking on low until onions are translucent and fragrant, about 20 minutes. Keep heat low to prevent burning. While onions caramelize remove skin and seeds from squash. Cut squash into small cubes. Bring broth to a boil and add squash. Cook for about 7 minutes or until fork tender. Reserve 1/2 cup broth and then drain squash and transfer to a food processor or blender. Add onions, milk, salt and reserved broth to processor or blender. Purée until completely smooth and creamy. Should yield about 4 cups. Pour the puréed sauce over the cooked noodles and broccoli. Add shredded cheese and stir to melt. Add milk to adjust consistency, if needed. Serve with avocado and hot sauce as a garnish if desired.

Harvest Mac and Cheese Harvest Mac and Cheese
Harvest Mac and Cheese Harvest Mac and Cheese
Harvest Mac and Cheese Harvest Mac and Cheese
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Shoppers Dilemma

It may seem like every time you turn on the news you hear something different about what’s healthy and what kind of diet we should adhere to on a daily basis. About a month ago the World Health Organization put bacon, hot dogs and sausage in the same category of cancer risk as tobacco smoking. We do have to admit that most of us likely knew hot dogs were not a health food, but I was a little disappointed when they started picking on bacon. However, it’s always wise to put these new classifications in context.

The studies drawing these conclusions were looking at people who ate processed and red meats on a regular basis. Processed meats refer to meat that has been preserved by curing, salting or adding chemicals such as sodium nitrates. It’s always best to limit foods that are not in their natural state. Cancer is a complex disease and it’s likely not caused by one single factor or food.

The diet that you hardly ever hear people complain about is one that is based on balance and moderation in all natural food groups. Some simple truths do remain. If we eat a diet high in natural plant based foods, fresh lean meats and whole grains we can be making great strides towards a better quality of life.

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Deviled Eggs

6 Clearly Organic Eggs, hard boiled & sliced in half
2 Tablespoons plain Greek yogurt
1 Tablespoon Dijon mustard
1 teaspoon worcestershire sauce
Slash of hot sauce (optional)
Salt and pepper, to taste
Clearly Organic Paprika to garnish

Place cooked egg yolks in a small mixing bowl. Mash with a fork. Stir in Greek yogurt, Dijon, worcestershire sauce, hot sauce, salt and pepper. Scoop the filling into the egg whites. Sprinkle with paprika.

Deviled eggs can be garnished with green onion, chives, bacon bits, olives or any of your favorite savory toppings.

Deviled Eggs Deviled Eggs Deviled Eggs
Deviled Eggs
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Organic Comfort Foods

It’s that delightful time of year when the crisp autumn air draws us back to warm comfort foods like casseroles, homemade macaroni & cheese and grilled cheese with tomato soup. These classic fall foods warm up our bodies and prepare us for winter. The base ingredient of many comfort foods is cheese, cream cheese and noodles. None of which can be touted as health foods. However, all of these ingredients when included in the right amount can make a delicious healthy meal.

Over the next month we’ll be highlighting healthy, and organic, ways to make your favorite comfort foods. Mac and cheese can be made balanced and healthy. Each traditional dish will include vegetables, whole grains and of course a healthy amount of cheese and cream cheese. My hope is that you will find fresh inspiration to make your favorite comfort dish healthy for your body and soul.

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Roasted Butternut Squash

Roasted butternut squash makes a great side dish, salad topper, pizza topping or savory snack.

Ingredients
1 small butternut squash, skinned and cubed
3 Tablespoons Clearly Organic Olive Oil
1 teaspoon sea salt
1 teaspoon Clearly Organic Black Pepper
2 cloves garlic, crushed

Directions
Preheat oven to 400 degrees. Using a sharp chefs knife cut off the top and bottom of squash. Cut squash in half vertically, and remove seeds. Remove skin from squash with chefs knife. Cut squash into cubes and place in a mixing bowl. Add oil, salt, pepper and crushed garlic. Stir until evenly distributed. Roast in a 400 degree oven for 35 to 45 minutes (depending on the size of cubes). Cool for 5 minutes.

Roasted Butternut Squash Roasted Butternut Squash Roasted Butternut Squash Roasted Butternut Squash Roasted Butternut Squash Roasted Butternut Squash Roasted Butternut Squash
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Do It Yourself

Almost all of our favorite foods can be found pre-made at the grocery store. It’s difficult to walk away from the convenience of food that is already assembled and ready to go. However, some of the store bought ready made foods come with extra sugar, salt, oil and calories. This is definitely true of one of my favorite snacks – trail mix. This portable and light weight snack is great at warding off hunger and it can linger in your travel bag for a few days and still taste pretty good. It’s tempting to buy trail mix pre-made, but once you start looking at the ingredient list of popular brands it is easy to convince yourself to make your own blend.

Many store bought trail mixes will contain excess amounts of sugar and oil as preservatives. This adds a substantial amount of calories, sugar and fat to a food that is already very calorie dense. To avoid these added calories simply make your own. The best nuts to purchase for a trail mix are raw or unsalted almonds, cashews, pecans and walnuts. The best dried fruits are dried cherries, cranberries, dates, figs or raisins. Adding pumpkin seeds, sunflower seeds or organic coconut flakes can also provide another nutritional punch. By enjoying trail mix in a 1/4 cup to 1/3 cup portion you allow this power food to stay the healthy option that it was meant to be.

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Meat and Vegetable Lasagna

1/2 lb lean ground beef
1/2 cup chopped white onion
2 Tablespoons Olive Oil
1 (10 oz box) frozen chopped spinach leaves, thawed and well drained
1 (24 oz) jar Clearly Organic Roasted Garlic Pasta Sauce
1 (15 oz) tub of ricotta cheese
2 cups shredded mozzarella cheese
1 Clearly Organic Egg
2 teaspoons Clearly Organic Dried Parsley
6 Lasagna noodles
1/3 cup water

In a large skillet over medium heat place oil, onions and ground beef. Toss ingredients season with salt and pepper to taste and cook until meat is browned, about 6 minutes. Drain grease, add spaghetti sauce and well drained spinach. Simmer with sauce for about 5 minutes.
In a large bowl mix together, ricotta cheese, egg, 1.5 cups mozzarella cheese and dried parsley.
To assemble lasagna, in the bottom of an 8×8 baking dish spread 1/2 cup sauce mixture. Cover with 3 UNCOOKED Lasagna noodles, 3/4 cup cheese mixture, and 1/2 cup sauce. Repeat layer. Top with remaining noodles, remaining sauce and cheese mixture. Sprinkle 1/2 cup mozzarella cheese on top. Add 1/3 cup water to the edges of the pan. Cover tightly with aluminum foil. Bake in preheated 350 degree oven for 45 minutes. Uncover and bake another 20 minutes. Let stand 10 minutes before serving

Meat Vegetable Lasagne Meat Vegetable Lasagne
Meat Vegetable Lasagne Meat Vegetable Lasagne
Meat Vegetable Lasagne
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Chocolate Cupcakes

These all natural cupcakes are the perfect treat for your next event. By skipping the boxed cake mixes you avoid artificial flavors, partially hydrogenated soybean oil and modified food starch. Making your own cake or cupcakes is easy and delicious.

1 1/2 cups Clearly Organic Flour
1 cup Clearly Organic Sugar
1 teaspoon baking soda
1 teaspoon salt
1/2 cup cocoa powder, sifted
1 cup water
1/2 coconut oil, liquified
1 teaspoon vinegar

Preheat oven to 350 degrees. Add flour, sugar, baking soda, salt and cocoa powder to a medium size mixing bowl. In a separate small bowl add water, liquified coconut oil and vinegar. To liquify coconut oil heat in a small sauce pan. Add wet ingredients to the mixing bowl with the dry ingredients. Using an electric hand mixer blend batter until smooth. Pour batter into greased or paper lined muffin tins. Bake at 350 degrees for 15-20 minutes.
I like to top my cupcakes with homemade whipped cream and a dollop of almond butter.

Chocolate Cupcakes Chocolate Cupcakes
Chocolate Cupcake FullSizeRender[3]
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Winter Squash

A sure sign of Fall is the colorful array of winter squash that become available at your local grocery store. These thick skinned vegetables are not only pretty to look at, they are also very nutritious. They deliver a host of different Vitamins including A, C, E and B6. Squash is also an excellent source of carotenoids along with important anti-inflammatory and antioxidant compounds.

Squash is actually a broad term used to describe a number of different vegetables, including pumpkins, zucchini and courgettes. Each individual species has a lot of overlapping characteristics, and they each include dozens of varieties like: acorn, butternut and spaghetti squash, just to name a few. In North America we simplify most varieties as summer or winter squash. These classifications are primarily based on when the squash ripens and can be consumed. Most winter squash is grown in the summer and harvested in the Fall. Winter squash has such a thick exterior it can be stored for several months and eaten during the winter season, hence the name. Now is the time to incorporate a colorful winter squash into your next recipe.

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