Find out the latest health and organic news from our resident dietitian, Rebecca, along with recipes, tips and more!
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Recently a Clearly Organic customer wrote in asking about foods that are acceptable for a fructose intolerant child. It’s always a challenge to adjust your families meal plan to accommodate various dietary restrictions. However, it is definitely possible to make healthy and delicious meals that are void of specific allergen containing substances. A fructose intolerance is a digestive disorder that results in impaired fructose absorption. This causes higher concentrations of fructose in the intestines, leading to discomfort and potential medical complications.
It’s always important to first consult your doctor regarding specific dietary needs for any allergy or intolerance. For those affected by the unique condition of fructose intolerance it’s good to avoid high fructose foods such as juices, apples, pears, peas, grapes, watermelon and papayas. It’s also wise to read food labels and limit or avoid foods with high fructose corn syrup, agave syrup, maple flavored syrup and palm syrup. Specifically read ingredient lists on cereal, granola bars, sweetened milk products and cured meats.
Lower fructose foods are generally safe to consume. Berries, carrots, avocado, green beans, bananas and lettuce are considered low fructose foods. The best type of meal plan for a fructose intolerant person is one that contains natural unprocessed foods. Most vegetables, whole grains, natural proteins and fish are great options for any healthy meal plan.
3/4 cup molasses
1/3 cup Clearly Organic Brown Sugar
1/3 cup water
3 Tablespoons Clearly Organic Butter, softened
3 1/4 cup all purpose flour
1 teaspoon baking soda
1/2 teaspoon ground allspice
1 teaspoon Clearly Organic Ground Ginger
1 teaspoon Clearly Organic Ground Cinnamon
In a medium bowl, or standing mixer, beat together molasses, brown sugar, water and softened butter. Combine until smooth. In a separate bowl add the flour, baking soda, allspice, ginger and cinnamon. Stir to combine dry ingredients. Then add the flour mixture to the wet ingredients, one cup at a time, stirring or beating with mixer to evenly distribute. Combine all ingredients and form dough into a ball. Cover and chill for at least 3 hours. Preheat oven to 350 degrees. Lightly flour your counter and roll out dough to. 1/4 in thickness. Cut dough with desired shapes and place on a cookie sheet. Bake for 8-10 minutes then allow cookies to cool on a wire rack. Decorate as desired.
2 Tablespoons Clearly Organic Olive Oil
1 medium onion, chopped
2 teaspoons minced garlic
1 (28oz) can Clearly Organic Tomatoes With Basil
1 (14.5oz) can Clearly Organic Diced Tomatoes
1/2 teaspoon kosher salt
1 teaspoon Clearly Organic Sugar
1/4 teaspoon Clearly Organic Ground Pepper
1/2 teaspoon Italian seasoning
Heat oil in a medium sauce pan over medium heat. Add onions and sauté for 4 minutes. Then add garlic and cook an additional 3 minutes. Stir in remaining ingredients and simmer uncovered over medium low heat for 10 minutes minutes. Sample your sauce and add additional seasoning to taste. Enjoy with Clearly Organic pasta.
‘Tis the Season for baking! The holidays call us together for fellowship, food and lots of seasonal treats. December is typically a month where multiple baked goods spring from peoples kitchens and cause many of us to share our favorite sweet creations. Here are a few tips of holiday baking.
8 oz round Brie cheese, at room temp
1/2 cup fresh cranberry sauce (see Clearly Organic blog for recipe)
1/4 cup walnut halves
Assorted crackers, such as Clearly Organic Stone Ground Wheat Crackers
Preheat oven to 425 degrees. Slice off the top of the rind on the brie circle. Place the cheese in a small, parchment paper lined, baking dish. Top the brie with cranberry sauce and walnuts. Bake for 10-12 minutes. The fruit and cheese will be gooey and slightly bubbly. Carefully transfer the brie to a serving dish and serve immediately. Assorted whole grain crackers go well with baked brie.
‘Tis the season for Christmas cookies! Below is a list of our favorites shared from our nutritionist, Rebecca, and a few of our friends.
1 (12 oz) bag fresh cranberries
1/2 cup orange juice
1/4 cup Clearly Organic Honey
1/4 cup Clearly Organic Sugar
1 Tablespoon grated orange zest
Place fresh cranberries and orange juice in a small sauce pot. Heat over medium heat. Add honey, granulated sugar and orange zest to the pot and bring to a boil. The cranberries will start to pop and become more liquid. Reduce heat to medium low and let ingredients simmer for 15 minutes stirring occasionally. Remove cranberry sauce from heat and let cool for 30 minutes. Contents will jell upon standing. Cranberry sauce can be refrigerated for up to 2 weeks.
Anyone can put together a salad, but if your looking for greens to be the main event at your next meal then this article is for you. Salads can be a little lack luster when you’re simply taking some greens out of a bag and pouring on dressing. Here is an easy formula for constructing the perfect salad.
Every good salad needs: greens, dressing, protein, an added crunch and at least one bonus item.
Greens: when you think salad you immediately envision lettuce. However, your base of greens can be a variety of veggies. Shaved asparagus, cabbage, chopped kohlrabi or a roasted squash or brussel sprout. Your vegetable base can be grilled, pickled, raw or roasted.
Dressing: this is an important part of any salad. Dressings come in two main categories-vinaigrettes or creamy dressings. It’s important to remember that you don’t want to weigh down a soft leafy green, like spring mix, with a heavy creamy dressing. This will drown out flavors and make your greens feel mushy. Light leafy green mixes pair well with vinaigrettes while bold more bitter flavors from cabbage and kale and can stand up to a creamy base. Less is more when it comes to salad dressing.
Protein: a little protein can add stability and satisfaction to your salad. Anything goes here, just keep your protein flavors in line with your vegetables.
Crunch: this is the secret key ingredient. Roasted nuts, a classic crouton, savory granola, flax seeds and hemp seeds make great crunchy toppers.
Bonus items: think seasonal. Fresh or dried fruit, herbs and ancient grains make perfect bonus items. Berries work great in the summer along with fresh basil, cilantro or mint. Winter can be a great time to add quinoa, rice, couscous or barley.
1 Tablespoon Clearly Organic Olive Oil
1/2 cup white onion, chopped
1/2 cup celery, chopped
1 cup carrots, peeled and sliced
1 (32 oz carton) Clearly Organic Chicken Broth
2 cups Clearly Organic Vegetable Broth
1/2 teaspoon Clearly Organic Dried Basil
1/2 teaspoon oregano
1/4 teaspoon Clearly Organic Ground Pepper
1 bay leaf
2 1/2 cups cooked chicken, shredded
2 cups egg noodles
Place olive oil, onion, celery and carrots in a large sauce pot over medium heat. Season with salt and pepper if desired. Sauté for 5 minutes to soften vegetables. Add broth and seasoning to the pot. Bring to a boil. Stew covered for 20 minutes over medium low heat. Add chicken and noodles to the pot and stir to combine. Continue cooking on medium heat until noodles are cooked through, about 20 minutes. Remove bay leave before serving.