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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.

Not Your Ordinary Veggie Tray

When you’re asked to bring an appetizer or specifically a vegetable tray to your next gathering considering adding in a few different bright colored veggies. A typically line up for snack veggies is carrots, celery, cherries tomatoes and broccoli. While these are very nutritious and a great options for a snack, there are also some other colorful foods you could add to the selection.

*Consider thinly sliced beets. Spring beets come in many different varieties. When you cut a raw beet in thin pieces it can provide a crunchy option for dips and hummus.

*Jicama is a slightly sweet unique vegetable that has a celery like consistency.

*Heirloom cherry tomatoes are a great summer option. They come in different shapes and multiple colors to liven up a vegetable platter.

*Asparagus often gets over looked when it comes to veggies that can be eaten raw. However thin asparagus stalks are a perfect anytime snack choice.

*Endive leaves are a delightful crunchy option for creamy dips and scooping guacamole.

Don’t limit yourself to a store bought veggie tray. Selecting your own produce allows your offering to be more nutritious, colorful and fresh.

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Jalapeño Ranch Creamy Coleslaw

1/2 cup plain Greek yogurt

1/4 cup buttermilk

4 Tablespoons mayonnaise

1/4 cup fresh cilantro, chopped

4 green onions, chopped

2 cloves garlic, chopped

2 teaspoons jalapeño, seeded and chopped

1/2 teaspoon salt

1/2 teaspoon Clearly Organic Ground Pepper

1 cup carrot, grated

1 cup red pepper, chopped

4 cups green cabbage, finely chopped

1/4 cup sunflower seeds

 

In a blender or food processor add yogurt, buttermilk, mayonnaise, cilantro, 2 green onions, garlic, jalapeños, salt and pepper. Blend until smooth and creamy. Place chopped green cabbage, grated carrot and red pepper in a salad bowl then top with dressing and toss to combine. Just before serving stir in sunflower seeds. Then garnish with extra green onions and a few cilantro leaves.

 

Jalapeño Ranch Creamy Coleslaw

 

Jalapeño Ranch Creamy Coleslaw

 

Jalapeño Ranch Creamy Coleslaw

 

Jalapeño Ranch Creamy Coleslaw
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Tuna Salad With Avocado

Fresh seasonal ingredients make this, no mayo, recipe a healthy way to enjoy a classic tuna salad. Serve these fresh ingredients over leafy greens or on sprouted grain bread for a delicious lunch.

 

1 avocado, seeded and cubed
1 can chunk light tuna packed in water, drained
1 Tablespoon lemon juice
1/4 cup tomato, chopped
2 Tablespoons purple onion, finely chopped
2 Tablespoons roasted nuts, chopped
1/2 teaspoon Clearly Organic Ground Pepper
1 cup alfalfa sprouts
Leafy greens for serving (optional)

 

Place chopped avocado in a bowl and mash with a fork. Then add tuna and lemon juice. Stir to combine. Add tomato, finely chopped onion, nuts and pepper. Stir to evenly distribute ingredients. Serve over leafy greens or bread. Top tuna salad with alfalfa sprouts.

 

 

Tuna Salad With Avocado

 

Tuna Salad With Avocado
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The Versatility Of Beans

Beans aren’t just for burritos, dips and soup anymore. They can be an excellent way to add protein and nutrients to baked goods, salads and sandwiches. Believe it or not mashed beans make a great base for brownies! Black beans or chickpeas can kick up the nutritional content of a variety of desserts.

Beans are considered a legume like lentils and peas. They have about 115 calories per half cup while offering 7.5 grams of protein and fiber. Here is a great recipe for roasted organic chick peas. Use these as a salad topper verses using croutons. This will add more vitamins and minerals to your dish.

https://clearlyorganicbrand.com/news/nutritionist-corner-recipe-roasted-chickpeas/

Be watching the Clearly Organic Blog for sweet treat recipes using plant based ingredients like organic beans.

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Coconut Sugar Peanut Butter Chocolate Chip Cookies

These grain free cookies are a more plant based way to enjoy a sweet treat. So if you are looking for a gluten free cookie that offers more protein and nutrients then this recipe is for you!

 

1/2 cup Clearly Organic Coconut Flour
1/3 cup Clearly Organic Coconut Sugar
1/2 teaspoon baking soda
1/4 teaspoon salt
1/4 cup Clearly Organic Coconut Oil, melted
1/3 cup Clearly Organic Peanut Butter
2 eggs
1 teaspoon Clearly Organic Vanilla
1/2 cup Clearly Organic Chocolate Chips

 

Preheat oven to 350 degrees. Line a cookie sheet with parchment paper. In a mixing bowl add coconut flour, sugar, baking soda and salt. Whisk to combine. Then add melted coconut oil, peanut butter, eggs, vanilla and chocolate chips. Stir ingredients until contents are evenly distributed. Scoop dough with a small spoon to form a ball. Roll dough balls with your hands then place dough on the cookie sheet. Repeat until dough is used up. Place a few extra chocolate chips on top if desired. Bake in preheated oven for 10-12 minutes. Cookies are done when the edges are lightly brown. Let cookies cool on the pan for 5 minutes.

 

Coconut Sugar Peanut Butter Chocolate Chip Cookies

 

Coconut Sugar Peanut Butter Chocolate Chip Cookies

 

Coconut Sugar Peanut Butter Chocolate Chip Cookies

 

Coconut Sugar Peanut Butter Chocolate Chip Cookies

 

Coconut Sugar Peanut Butter Chocolate Chip Cookies
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Colorful Summer Salad With Honey Balsamic Dressing

6 cups organic spring greens
1 cup fresh strawberries, sliced
1/2 cup kiwi, peeled and sliced
1/2 cup mango, peeled and sliced
1 package (4.4oz) Clearly Kettle Sweet Pecans

Honey Balsamic Dressing:
1/3 cup Clearly Organic Olive Oil
2 Tablespoons Clearly Organic Honey
1/4 cup Clearly Organic Balsamic Vinegar

 

Place greens in a large salad bowl. Layer fresh fruit slices on top. Toss to combine. For the dressing add all 3 ingredients to a small jar with a lid. Shake to combine. Just before serving add kettle sweet pecans to the vegetable and fruit mix. Then pour desired amount of dressing on top. Toss to combine.

 

Colorful Summer Salad With Honey Balsamic Dressing

 

Colorful Summer Salad With Honey Balsamic Dressing
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National Fresh Fruit And Vegetable Month

June is national fresh fruit and vegetable month. This is the time of year that a surplus of produce is at its peak season and it’s a great time to visit your local farmers market. June is the perfect month to make a strawberry spinach salad with avocado. Although you can get avocados year round they are at their best in early summer.

My favorite way to enjoy national fresh fruit and veggie month is by mixing organic spring greens with lots of colorful fruit. Any combination of seasonal fruit atop crisp greens is a delicious way to celebrate the start of summer. Any easy homemade honey balsamic vinaigrette is just the right dressing for this salad combo. It’s a perfect blend of savory and sweet for a mixture of vegetables and fruit. Watch the Clearly Organic blog for a variety of colorful summer salad mixtures.

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Coconut Sugar

Due to the recent interest in more plant based foods grocery stores are stocking a more diverse range of baking flours, sugars and milk products. One of the options for sugar that is becoming more readily available is coconut sugar. This plant based sugar is made of the sap from the flowering buds of the coconut palm tree. The sap is then boiled to evaporate the liquid content and once dried the result is coconut sugar. It’s light brown in color and tastes similar to brown sugar but can be used 1:1 for regular table sugar in any recipe.

Coconut sugar does offer trace amounts of vitamins and minerals. Inulin is a fiber in coconut sugar that is known for helping to slow digestion. That is why some studies suggest coconut sugar has a lower glycemic index and is more diabetic friendly. Calorie for calorie coconut sugar is equal to regular sugar, both contain 16 calories and about 4 grams of sugar per teaspoon. Coconut sugar can offer a unique and different way to enjoy a sweet treat, while providing your body trace amounts of antioxidants and nutrients. Watch the Clearly Organic blog for upcoming recipes containing coconut sugar.

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Veggie Burger

1 (8oz) package baby portabella mushrooms, sliced

1 medium yellow onion, chopped

2 Tablespoons Clearly Organic Coconut Oil

1 cup cooked Clearly Organic Brown Rice

3/4 cup Clearly Roasted Cashews

1 Tablespoon Clearly Organic Chile Powder

1 Tablespoon Clearly Organic Cumin

1/2 Tablespoon Clearly Organic Paprika

1/2 teaspoon salt

1/2 teaspoon Clearly Organic Ground Pepper

1 cup Clearly Organic Old Fashioned Oats

1/2 cup panko bread crumbs

2 eggs

Sprinkle of red pepper flakes (optional)

 

Start by cooking rice according to package. While rice is cooking chop onions and mushrooms. Place chopped onions and coconut oil in a large sauté pan over medium heat. Sauté for 10 minutes stirring occasionally. Add mushrooms to sauté pan and continue cooking for an additional 5 minutes or until mushrooms are slightly brown.

While veggies and rice are cooking place cashews and spices in a food processor. Pulse 3 times then process for 5 seconds. Cashews and spices will start to form a thick paste. Stir contents in processor with a spatula. Add oats, bread crumbs, egg and sautéed vegetables to the food processor. Pulse 3 times then process for 10 seconds. Ingredients will start to meld and form a ball. Stir contents with spatula to test consistency. If the mixture is to moist to form a patty add more oats. Once desired consistency is reached make 6 veggie patties. Grill on outdoor grill for 8-10 minutes. Stopping to flip halfway through. Patties can also be pan fried in coconut oil over medium heat for the same amount of time.

 

Veggie Burger

 

Veggie Burger

 

Veggie Burger

 

Veggie Burger

 

Veggie Burger

 

Veggie Burger

 

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Blueberry Crisp

6 cups frozen blueberries

1/2 teaspoon Clearly Organic Cinnamon

1/4 teaspoon ground all spice

1/4 teaspoon nutmeg

1/2 cup Clearly Organic Powdered Sugar

1/4 teaspoon salt

3 Tablespoons lemon juice

2 Tablespoons melted butter

1/3 cup all purpose flour

 

For the topping:

1 1/4 cup all purpose flour

1/2 cup Clearly Organic Sugar

1/4 teaspoon salt

1 teaspoon Clearly Organic Cinnamon

2 Tablespoons Clearly Organic Old Fashioned Oats

6 Tablespoons melted butter

1 teaspoon Clearly Organic Vanilla

 

Preheat oven to 350 degrees. Grease an 8×8 baking dish with Clearly Organic cooking spray. Place blueberries in a large microwave safe bowl and heat in the microwave for 4 minutes to soften and release juices. Add spices, sugar, salt, lemon juice, butter and flour to the blueberries. Stir contents and place in baking dish. Bake for 30 minutes.

While berries are baking prepare topping. In a medium size mixing bowl whisk together flour, sugar, salt, oats and cinnamon. Add melted butter and vanilla then stir until crumbles appear. Once berries are done baking sprinkle topping crumbles over the top of the cooked berries. Place back in the oven and continue cooking for an additional 45 minutes. Berries will bubble on the sides and topping will begin to brown. Let the blueberry crisp cool completely, so it is easier to remove from baking dish. Serve with whipped topping or vanilla ice cream.

 

Blueberry Crisp

 

Blueberry Crisp

 

Blueberry Crisp

 

Blueberry Crisp

 

Blueberry Crisp

 

Blueberry Crisp

 

Blueberry Crisp

 

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