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Welcome to The Dietitian's 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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Hearty Breakfast Starts The Day Off Right

If I’m honest I spent many of my younger years joyfully scarfing down a bowl of cereal for my breakfast. I’m still guilty of an occasional carbohydrate based first meal, but after experiencing a hearty protein and vegetable based breakfast (or any meal for that matter) it’s hard to want anything else. Studies show that people who consume high protein, moderate calorie, breakfasts are less hungry throughout the day and showed favorable changes in hormone and brain signals that controlled appetite and cravings.

Some great hearty breakfast options are eggs sautéed with veggies and a little cheese. Plain yogurt or cottage cheese mixed with berries are an excellent option. Even whole grain bread with egg and avocado is a delicious and nutritious way to start your morning. The main hinderance for most people when it comes to breakfast is the simple reality of time. Cooking real food does take longer than pouring a bowl of cereal. However, if you want to be serious about breakfast it can be done in advance. Prioritizing cooking breakfast one day a week or prepping food the night before is all it takes. Watch the Clearly Organic blog for some hearty breakfast recipes that can provide multiple days worth of delicious meals.

 

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Chocolate Cake

I first tried this chocolate cake recipe when I wanted to find a healthy treat for my 1 year olds birthday party. It turned out to be a family favorite.

3 ripe bananas
1/2 cup vanilla Greek yogurt
1/4 cup Clearly Organic Honey
1/4 cup Clearly Organic Sugar
1 teaspoon Clearly Organic Vanilla
3 Tablespoons Clearly Organic Peanut Butter 1 egg
1 1/2 cup all purpose flour
1/3 cup cocoa powder
1 1/2 teaspoon baking soda
1/2 cup dark chocolate chips

Vanilla Whipped Topping:
1 pint heavy whipping cream
1 teaspoon Clearly Organic Vanilla
2 Tablespoons Clearly Organic Sugar

Preheat oven to 350 degrees. Grease an 8×8 baking dish with Clearly Organic cooking spray. In a blender add bananas, yogurt, honey, sugar, vanilla and peanut butter. Blend until smooth, about 2 minutes. Pour mixture into a bowl add egg then mix well. Add flour, cocoa powder and baking soda. Stir to combine and evenly distribute. Mix in 1/2 cup dark chocolate chips. Pour batter into greased baking dish and sprinkle with a few more chocolate chips if desired. Bake for 30-35 minutes or until toothpick inserted comes out clean. Let completely cool before adding topping.

For the topping: Place heavy whipping cream in a bowl and beat on high, with an electric mixer, until light and fluffy. Fold in vanilla and sugar.

 

Chocolate Cake

 

Chocolate Cake

 

Chocolate Cake

 

Chocolate Cake

 

Chocolate Cake

 

Chocolate Cake

 

Chocolate Cake

 

 

 

 

 

 

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What’s the difference between a Nutritionist and a Dietitian?

Rebecca is the in-house dietitian for Best Choice & Clearly Organic. She answers customers’ questions including, “What’s the difference between a nutritionist and dietitian, and who should I be seeking health & wellness advice from?

 

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Creamy Leeks And Noodles

This recipe cooks organic noodles in a rich broth loaded with leeks, scallions, garlic cauliflower and cream. Leeks, cauliflower and garlic make a great comfort food that is wholesome, healthy and delicious. The best part about this dish is that it can be made completely organic, in one pot in under 30 minutes!

2 Tablespoons Clearly Organic Olive Oil 4 cloves garlic, minced
3 green onions, chopped
2 leeks, chopped
1 shallot, thinly sliced
2 cups cauliflower florets, chopped
1/2 pound Clearly Organic Angel Hair Pasta (half the box)
2 cups Clearly Organic Chicken Broth
1/2 cup Clearly Organic Whole Milk
1/2 cup heavy cream
1/2 teaspoon salt
1/2 teaspoon Clearly Organic Ground Pepper
1/2 cup fresh grated Parmesan
Pinch of red pepper flakes

In a large pot heat oil, garlic, green onion, leeks and shallots over medium heat for 8 minutes. Stirring occasionally. Season with salt and pepper if desired. Add broth, milk, cream and noodles. Bring contents to a boil while you gently stir. Add salt and pepper and 1/4 cup fresh grated Parmesan cheese. Reduce heat to medium low and cook until pasta is tender and sauce thickens. About 15 minutes. Stir contents to evenly distribute. Serve in individual bowls with a sprinkle of red pepper flakes, the remaining Parmesan cheese and a few avocado slices if desired.

 

Creamy Leeks And Noodles

 

Creamy Leeks And Noodles

 

Creamy Leeks And Noodles

 

Creamy Leeks And Noodles

 

Creamy Leeks And Noodles

 

Creamy Leeks And Noodles

 

Creamy Leeks And Noodles

 

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Seasonal Foods In February

When you think of what’s in season the month of February your mind might wonder to dark chocolate, gummy shaped hearts and red velvet cake. Although these foods are mighty tasty they are not going to provide us the nourishment our bodies need all month long. Surprisingly February offers a wide variety of vegetables that often get forgotten and overlooked in the produce department.

Leeks are at their peek in January and February. Don’t be intimidated by this large green onion looking vegetable. It has a nice mellow flavor that goes great in soups, casseroles and vegetarian dishes. Winter greens such as kale, endive, collards and chard are perfect options for a unique texture and flavor in salads and wraps. The Clearly Organic blog has a colorful and delicious recipe for a collard green wrap.

https://clearlyorganicbrand.com/news/collard-green-hummus-wrap

Once you try a beet prepared well I promise you’ll go back for more. Beets are also an intimidating vegetable that most people don’t think to purchase on a regular basis. However, February is a great time to try our roasted beet recipe. They are simple and delicious.

https://clearlyorganicbrand.com/news/roasted-beets/

Keep watch for more recipes with some of Februarys finest seasonal vegetables.

 

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Strawberry Chia Smoothie

2 Tablespoons Clearly Organic Chia Seeds
1 1/2 cups Clearly Organic Almond Milk
2 bananas, frozen
2 cups frozen strawberries

In a small bowl add Clearly Organic Chia Seeds and 1/2 cup almond milk. Stir seeds into the milk and let soak in the refrigerator for at least 10 minutes. Place frozen banana slices and remaining almond milk in a small blender. Blend until smooth. Add frozen strawberries and blend until smooth again. Pour soaked chia mixture into blender contents and purée until smooth and creamy. Pour contents into cups and top with additional frozen fruit and a sprinkle of chia seeds if desired.

Strawberry Chia Smoothie

 

Strawberry Chia Smoothie

 

Strawberry Chia Smoothie

 

 

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Buffalo Chicken Dip

4 ounces Clearly Organic Cream Cheese, softened 1 cup plain Greek yogurt
1/2 cup pepper jack cheese, shredded
1/2 cup mozzarella cheese, shredded
1/2 cup hot sauce
1/2 cup crumbled blue cheese
3 cups cooked chicken, shredded or cubed

 

Preheat oven to 350 degrees. In a large bowl stir all ingredients together until evenly distributed. Grease a small oven safe baking dish with Clearly Organic pan spray. Transfer mixture to the baking dish. Bake for 30 minutes or until cheese is fully melted and edges begin to brown. Remove from oven and let cool for 5 minutes. Serve with Clearly Organic Corn Chips, celery and carrot sticks.

 

Buffalo Chicken Dip

 

Buffalo Chicken Dip

 

Buffalo Chicken Dip

 

Buffalo Chicken Dip

 

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The Importance Of Sleep

One commonly overlooked health tip is the importance of getting a good nights sleep. Recent studies show that more Americans are struggling with chronic sleep loss than ever before. A consistent battle with lack of sleep can lead to health issues such as high blood pressure, a weakened immune system and weight gain. Sleep deprivation can cause irritability, moodiness and impatience. Appetite fluctuations are also common when you lose sleep. Studies show people are more likely to reach for high carbohydrate and sugary foods when they’re over tired.

A few benefits of seven or more hours of sleep can be improved memory retention, elevated mood and motivation, disease prevention and increased cardiovascular health. The importance of sleep for our overall well-being can often be overlooked. It’s never too late to start prioritizing more consistent rest and a good nights sleep.

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5 Ways To Stick With Your Health Goals

After the holiday season of eating, drinking and merriment many fitness centers see a rise in gym membership and attendance. However, regardless of this enthusiasm statistics show that gym attendance is typically back to its regular numbers by mid-February. No matter what your New Years health and wellness goals involve here are a few simple tips to stick with your good intentions.

  1. Write down your goal. Putting pen to paper helps many people make a more specific, measurable and achievable goal.
  2. Ask for help. Don’t be afraid to ask how to use a new machine, piece of lifting equipment or the proper technique for a particular exercise.
  3. Make a schedule. To accomplish any goal you have to manage your time wisely. Pick a time of day that is sustainable for focusing on your goals.
  4. Diversify your wellness routine. Goals are about results and there are multiple ways to get results. Experiment with new exercises and foods to achieve your goal
  5. Find accountability. To stay on track schedule a time with a personal trainer of fitness coach. Find a workout buddy or use a digital fitness tracker to give you honest feedback.

A bonus tip that’s always well received is Reward Yourself. No one has to be told twice to cut themselves a little slack. Treat yourself to a little relaxation on your day off from working out or plan a fun event to look forward to celebrating your accomplishments.

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Cinnamon Raisin Bread Pudding

10 slices cinnamon raisin bread

4 large Clearly Organic Eggs

2 cup Clearly Organic Whole Milk

1/4 cup Clearly Organic Sugar

1/4 cup Clearly Organic Honey

1 teaspoon Clearly Organic Cinnamon

1 teaspoon Clearly Organic Vanilla

1/2 cup raisins

 

Greek Yogurt Sauce

1/4 cup cream cheese, softened

1/4 cup Greek yogurt

1/2 teaspoon Clearly Organic Vanilla

3 Tablespoons Clearly Organic Powdered Sugar

 

Coat an 8×8 inch baking dish with Clearly Organic cooking spray. Rehydrate 1/2 cup raisins in warm water, let sit while you prepare bread and egg mixture. In a large bowl whisk together eggs and milk. Then add sugar, honey, cinnamon and vanilla. Cut bread into 1 inch pieces then add bread to greased 8×8 baking dish. Pour egg mixture over the top and gently toss to distribute mix. Let mixture stand for 15 minutes to soak in, stirring occasionally. While mixture soaks preheat oven to 350 degrees. Drain raisins of excess water and sprinkle over the top of the mixture. Bake for 40 minutes or until knife inserted comes out clean. Serve warm with Greek yogurt sauce.

For the Greek yogurt sauce: Add all ingredients to a small blender or food processor. Purée until smooth and creamy. Add sauce to the top of warm bread pudding.

 

Cinnamon Raisin Bread Pudding

 

Cinnamon Raisin Bread Pudding

 

Cinnamon Raisin Bread Pudding

 

Cinnamon Raisin Bread Pudding

 

Cinnamon Raisin Bread Pudding

 

Cinnamon Raisin Bread Pudding

 

Cinnamon Raisin Bread Pudding

 

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