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Welcome to The Nutritionist 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 Nutritionist Corner blogger(s) with free products and compensation for posts.

Mango Berry Smoothie Bowl

If you love enjoying your smoothie with a spoon, then you will love smoothie bowls. This recipe adds Milled Flax Seeds and Chia Seeds to make the smoothie rich in nutrients and packed with naturally sweet flavor.

1/2 cup frozen strawberries or mixed berries

1 medium size frozen banana, peeled and sliced

1 medium size mango, peeled and cubed

1 Tablespoon Clearly Organic Milled Flax Seeds

2 teaspoons Clearly Organic Chia Seeds

3/4 cup Clearly Organic Milk

Place frozen fruit, mango and seeds into a blender. Add milk last to coat ingredients. Blend until contents are smooth and creamy. Place smoothie into a bowl and top with fresh fruit and granola, if desired.

Mango Berry Smoothie Bowl

Mango Berry Smoothie Bowl

Mango Berry Smoothie Bowl

Mango Berry Smoothie Bowl

Mango Berry Smoothie Bowl

Mango Berry Smoothie Bowl

Mango Berry Smoothie Bowl

Lavender Cupcakes With Buttercream Frosting

1/2 cup whole milk

3 Tablespoons dried culinary lavender

1 cup all-purpose flour, sifted

1 teaspoon baking powder

1/8 teaspoon salt

3/4 cup Clearly Organic Sugar

3 Tablespoons Clearly Organic Butter, softened

1 Clearly Organic Egg, at room temperature

Buttercream Frosting

2 Tablespoons heavy cream

2 cups Clearly Organic Powdered Sugar, sifted

5 Tablespoons unsalted Clearly Organic Butter, softened

One day before making cupcakes plan to infuse milk with culinary lavender. Combine milk and dried lavender in a bowl, stir to combine. Cover and refrigerate overnight. Strain dried lavender pieces from milk using a mini strainer or coffee filter. Preheat oven to 350 degrees. In a mixing bowl sift flour, baking powder and salt. Then add softened butter and sugar. Mix with the paddle attachment on low speed in a standing mixer. Mix until contents reach a sandy texture, this should only take about 30 seconds. Then continue mixing on low and slowly pour in infused milk, then add egg. Beat mixture on medium speed for 30 seconds, scrape sides then mix for 15 more seconds. Pour batter into 12 papered cupcake tins. Bake for 18-20 minutes or until tooth pick comes out clean. Cool completely before frosting.

For frosting add sifted powdered sugar to a bowl then softened butter and cream. Beat with paddle attachment for 1 minute. Scrape sides then continue mixing on high for 5 minutes or until frosting is light and fluffy.

Lavender Cupcakes With Buttercream Frosting

Lavender Cupcakes With Buttercream Frosting

Lavender Cupcakes With Buttercream Frosting

Lavender Cupcakes With Buttercream Frosting

Lavender Cupcakes With Buttercream Frosting

Lavender Cupcakes With Buttercream Frosting

Lavender Cupcakes With Buttercream Frosting

Lavender Cupcakes With Buttercream Frosting

Lavender Cupcakes With Buttercream Frosting

Lavender Cupcakes With Buttercream Frosting

4 Reasons To Eat More Berries

Berries are some of natures most nutrient dense foods, so here are four reasons why you should add more of these superfoods to your diet.

  1. Berries are big on flavor but low in calories. 1 cup of blueberries has about 80 calories with 3.5 grams of fiber. One serving of berries also contains ample vitamin C, potassium and vitamin B-6. This naturally sweet fruit can help curb people’s sweet tooth in a wholesome way.
  2. Berries may help lower your risk of heart disease and hypertension. A study led by the Harvard School of Public Health found that women who consumed 3 or more servings of blueberries and strawberries each week reduced their risk of a heart attack by 34%.
  3. Endurance athletes will love this news. Berries can help reduce muscle soreness and oxidative stress if you enjoy them on a daily basis. Berries can help keep muscle inflammation at bay, allowing your body to more efficiently build and maintain muscle.
  4. Berries help your mind stay sharp. Blueberries, strawberries and blackberries have been shown to prevent motor decline and help improve age related memory loss.
Summer Sweet Potato Salad

2 large sweet potatoes, peeled and cubed

2 Tablespoons Clearly Organic Olive Oil

1 teaspoon Clearly Organic Ground Pepper

1 teaspoon sea salt

2 cloves garlic, crushed

1/2 cup red pepper, finely chopped

1/2 cup yellow pepper, finely chopped

1 can Clearly Organic Black Beans, drained and rinsed

1/3 cup cilantro, stemmed and chopped

Sauce:

3 Tablespoons fresh lemon juice

2 Tablespoons Dijon mustard

1 Tablespoon Clearly Organic Honey

2 Tablespoons Clearly Organic Olive Oil

1/2 teaspoon salt

1/4 teaspoon Clearly Organic Ground Pepper

Pinch of paprika, if desired

Preheat oven to 400 degrees and spray a pan with Clearly Organic pan spray. Add chopped sweet potatoes to a bowl, then toss with olive oil, salt and pepper. Evenly distribute then transfer sweet potatoes to a greased pan and roast in preheated oven for 40 minutes. Halfway through baking flip potatoes, so they cook evenly, and mix in the two cloves of crushed garlic. In a bowl add black beans, red & yellow pepper and cilantro. In a separate smaller bowl whisk together honey, Dijon, lemon juice, olive oil, salt, pepper and a dash of Paprika. When potatoes are done roasting combine them with the black beans, peppers and cilantro. Then pour sauce over the top of the ingredients and toss to evenly distribute. The salad can be served warm or chilled.

Summer Sweet Potato Salad

Summer Sweet Potato Salad

Summer Sweet Potato Salad

Summer Sweet Potato Salad

Strawberry Frozen Yogurt

Making your own ice cream or frozen yogurt is fun and easy. Frozen fruit can turn into a delicious and refreshing treat!

2 ripe bananas

4 cups frozen strawberries

3/4 cup plain Greek yogurt

2 Tablespoons Clearly Organic Honey

2 teaspoons Clearly Organic Vanilla

Add banana, strawberries, yogurt, honey and vanilla to a food processor. Process mixture until smooth, stopping to scrape down sides. Best when served immediately, but it can be transferred into an air tight container and stored in the freezer.

Strawberry Frozen Yogurt

Strawberry Frozen Yogurt

Strawberry Frozen Yogurt

Strawberry Frozen Yogurt

Strawberry Frozen Yogurt

The Beauty Of Buttercream

In my humble opinion buttercream frosting really takes the cake. I was recently reminded of my affinity for this whipped goodness while enjoying a piece of delicious cake at a friends baby shower. This pleasant reminder caused me to bake my own batch of cupcakes and experiment with making organic buttercream.

Buttercream cream frosting has a short ingredient list, and I bet you can guess at least two of three foods on the list. Despite the short ingredient list, skill and technique are required when assembling your fluffy masterpiece. Butter, cream and powdered sugar go a long way in taking a simple cake from good to extraordinary, but remember to set your butter out on the counter 1 hour before mixing so it has plenty of time to soften. If the butter is not softened properly the frosting will not be as light and smooth. It’s also best to make buttercream with an electric standing mixer with a paddle attachment. When mixing in your powdered sugar sift the sugar, then add it to the mixture slowly so the contents stay light and fluffy. Theses specific details help yield the best quality product. Stay tuned to the Clearly Organic blog for some tasty treats topped with buttercream frosting!

Applesauce In Baked Goods: Pros and Cons

In the mid 90’s when everyone was looking for low fat recipes, it became a common recommendation to substitute applesauce for oil or butter in recipes. This cuts lots of calories and fat from the finish product. But let’s be honest, the recipes didn’t always turn out so great. If you substituted applesauce 1:1 in a cookie recipe, well you might have butchered a perfectly good treat.

However, I still think that an applesauce substitution has its place in baking. It just has to be applied in the right amount and in the right recipe. In fact I love making a batch of Morning Muffins and watching my little girl gobble them up. I feel good about feeding her a muffin I made with no sugar or artificial ingredients. So as long as you are ok with a slight texture change, typically more cake-y and sweet, then applesauce is a suitable substitution for oil in quick breads, muffins and some cakes. If you have never tried the applesauce sub, start slowly. If a recipe calls for 1 cup oil, add 1/2 applesauce and 1/2 cup oil. If you enjoy the finished product keep adjusting your ratios. Have fun finding out what works best for you.

Almond Butter Banana Roll

This tasty treat can be a wholesome snack or a great breakfast option. Serve up this power food with some yogurt and apple slices for a well-balanced meal.

1 banana, peeled

2 Tablespoons Clearly Organic Almond Butter

1/2 Tablespoon Clearly Organic Honey

1/4 cup Clearly Organic Vanilla Almond Granola, crushed

In a small bowl mix together nut butter and honey until evenly distributed and smooth. Completely coat peeled banana with nut butter and honey mixture. Then roll banana in crushed granola pieces. Slice and serve.

Almond Butter Banana Roll

Almond Butter Banana Roll

Almond Butter Banana Roll

Almond Butter Banana Roll

Ultimate Breakfast Sandwich

If you love a savory diner style breakfast sandwich then this recipe is for you! The crisp buttery waffles make a great sandwich topper for this ultimate power breakfast.

2 Clearly Organic Frozen Waffles

2 slices cheddar cheese

2 Clearly Organic Eggs

2 slices cooked thick cut bacon

Cook eggs sunny side up in a sauté pan. Once eggs have reached desired doneness double toast frozen waffles so they are warm and crisp. Place cheese slices on each waffle. Then top one waffle with two slices bacon and cooked eggs. Press other waffle and cheese on top and cut sandwich in half.

Ultimate Breakfast Sandwich

Ultimate Breakfast Sandwich

Ultimate Breakfast Sandwich

Ultimate Breakfast Sandwich

Ultimate Breakfast Sandwich

Lemon Lime Sparkling Water

2 liters unsweetened carbonated water

2 lemons

2 limes

1/2 cup Clearly Organic Sugar

1/2 cup water

Make a simple syrup by placing 1/2 cup sugar and 1/2 cup water in a small sauce pan. Heat on medium high and stir continually until sugar dissolves. This should only take a few minutes. Allow simple syrup to cool completely. Extract juice from your lemons and limes, saving a few lemon & lime slices for garnish if desired. In a large pitcher add 3 cups ice and the 2 liters of carbonated water. Stir in lemon & lime juice and simple syrup. Adjust syrup volume as desired. If you want a less sweet drink only add 1/4 cup or if you want your drink to have a soda level sweetness add a little more. Stir contents until it’s evenly distributed. Enjoy your beverage with a few lemon & lime slices on top!

Lemon Lime Sparkling Water

Lemon Lime Sparkling Water

Lemon Lime Sparkling Water