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.
One of the many joys during the Fall season is carving pumpkins. It’s always been a tradition in my home to cut open our large pumpkin and scoop out the seeds for roasting. Roasting pumpkin seeds is fun, easy and delicious. I like roasting my seeds on a high temperature for a 7 to 8 minutes. This makes them crunchy and crisp.
Here is an easy recipe for roasted pumpkin seeds:
Preheat your oven to 375 degrees. Place pumpkin seeds in a colander in your sink. Rinse seeds and remove stringy pumpkin pieces. Pour seeds onto a rimmed pan and pat dry with a paper towel. Drizzle seeds with olive oil and sprinkle on desired amount of salt & pepper. Then toss to combine. Roast on 375 degrees for 7 minutes or until seeds are slightly brown and crisp. Other unique and flavorful spice combinations are garlic, cayenne pepper and salt or you can also make sweet roasted seeds by adding butter, sugar and cinnamon. Watch the Clearly Organic blog for unique recipes including roasted pumpkin seeds.
2 cups whole wheat flour
1 teaspoon Clearly Organic Cinnamon
1/4 teaspoon Clearly Organic Ground Ginger
1/4 teaspoon nutmeg
2 teaspoons baking powder
1/4 cup Clearly Organic Sugar
4 Tablespoons cold butter, cubbed
1/2 cup pumpkin purée
2 Tablespoons Milk
Maple Glaze (optional)
1 cup Clearly Organic Powdered Sugar
3 Tablespoons Clearly Organic Maple Syrup
1 teaspoon Clearly Organic Vanilla
Preheat oven to 400 degrees. Add flour, spices, salt, baking powder and sugar to a bowl and whisk together. Place cold butter in with the dry ingredients and cut with a pasty cutter or fork. Butter should become course crumbles in the flour. Whisk together pumpkin, egg and milk then add to dry ingredients. Stir contents until dough can be made into triangles or dropped onto a greased pan. Bake for 12-15 minutes or until scones are golden on the edges.
While scones are cooking mix glaze together in a small bowl. Place sugar, maple syrup and vanilla in bowl and whisk until smooth. After scones have cooled for 20 minutes dip into maple glaze then let glaze solidify for 30 minutes.
These hearty pancakes are good year round but they are extra delicious on a cool Fall morning. This recipe incorporates pumpkin, apples and bananas to make a nutritious and flavorful pancake.
1 cup Clearly Organic Oats
1 cup all purpose flour
3 Tablespoons Clearly Organic Brown Sugar
2 teaspoons baking powder
1 teaspoon baking soda
1 teaspoon Clearly Organic Cinnamon
1/2 teaspoon Clearly Organic Ground Ginger
1/2 teaspoon nutmeg
1/2 teaspoon salt
1 cup pumpkin purée
1/2 cup Clearly Organic Apple Sauce
1/2 cup Clearly Organic Almond Milk
In a mixing bowl add flour, oats, brown sugar, baking powder, baking soda, cinnamon, nutmeg, ginger and salt. Stir with a spoon to evenly distribute. In a small blender or food processor add bananas, pumpkin, egg, apple sauce and milk. Blend until contents are smooth. Pour liquid ingredients into bowl with dry. Stir until ingredients are distributed. Batter will be a little lumpy due to the oats. Heat a greased skillet to medium high heat. Drop batter in small circles on skillet using a 1/4 cup measuring scoop. Brown on both sides.
Serve pancakes warm with seasonal fruit and topped with almond butter and Clearly Organic Syrup.
Pumpkin centric recipes are a theme this time of year. From lattes to bread and soup to casseroles, pumpkin becomes a staple ingredient in October. The beautiful thing about pumpkin is its versatility and its nutritional value. Pumpkin offers vitamin C, vitamin A and potassium which have multiple heart health benefits and the ability to help lower blood pressure.
Easy and delicious ways to add pumpkin to your diet is by adding roasted pumpkin chunks to veggie dishes or casseroles. Pumpkin seeds also go great atop salad, yogurt and smoothie bowls. Desserts flavored with pumpkin aren’t necessarily the best way to add nutrients to your meal plan. However, using pumpkin purée as a substitute for butter or oil in baked goods is a great way to incorporate vegetables to smoothies or sweet breads. Watch the Clearly Organic blog for pumpkin recipes throughout the month of October!
For the Primavera:
3 cups fresh spinach leaves, chopped
2 Tablespoons Clearly Organic Olive Oil
1 package mushrooms, chopped
1/2 of a medium size yellow onion, chopped
1 clove garlic, chopped
1 1/2 cups Clearly Organic Whole Wheat Pasta
For the pesto avocado cream:
1 avocado, pitted
1 Tablespoon lemon juice
2 Tablespoons pesto
1 Tablespoon Clearly Organic Olive Oil
Place chopped spinach leaves in a large salad bowl. In a sauté pan add olive oil, chopped mushrooms, chopped onion and chopped garlic clove. Heat over medium heat until onions are translucent and mushrooms are lightly sautéed. While vegetables are cooking boil water for noodles and cook 1 1/2 cups of whole wheat noodles according to package. When noodles have reached desired doneness drain and add to spinach in the salad bowl. Toss noodles and spinach together so warm noodles slightly wilt the spinach leaves. Then add mushroom, onion and garlic mixture to the salad bowl. Toss veggies and noodles together.
Prepare the pesto avocado cream by adding avocado, lemon juice, pesto and olive oil to a small blender or food processor. Process until ingredients are smooth and creamy. Add avocado cream to vegetable mixture in the salad bowl. Gently stir to combine flavors.
Serve topped with Parmesan cheese and chopped tomatoes if desired. This dish doesn’t reheat well so it’s best enjoyed the same day.
As the comfort food season approaches it’s good to know there are healthy and delicious options for making pasta and veggie dishes creamy and flavorful. Cream sauces have a reputation for being high calorie and high fat options. However, there are multiple ways to make a creamy recipe health conscious and crowd pleasing.
One way to make a healthy cream sauce is to use vegetable broth and Greek yogurt as a base. Another all natural dairy free choice is to use avocados and olive oil as the primary cream source. Both of these options provide healthier fats and fewer calories verses using heavy cream. Watch the Clearly Organic blog to learn how to combine these ingredients into a deliciously healthy cream sauce.
2 medium size cucumbers, peeled and sliced
1 pint cherry tomatoes, halved
1/4 cup white vinegar
2 Tablespoons Clearly Organic Sugar
1/2 teaspoon salt
1/4 teaspoon Clearly Organic Ground Pepper
Peel and chop cucumber and place in a salad bowl. Slice tomato and put in bowl with cucumber. In a small separate bowl add sugar, vinegar, salt and pepper. Whisk together until sugar dissolves. Pour vinegar dressing over the top of cucumber and tomatoes. Stir to evenly distribute. Let marinate in the refrigerator for at least an hour. Serve chilled.
This refreshing and filling chicken salad is the perfect combo for lunch or dinner. It has a hearty amount of protein from the chicken, cashews and yogurt. This salad also provides 3 full servings of vegetables. Enjoy your chicken salad served over leafy greens or on whole grain bread with avocado!
1 1/2 cups English cucumber, chopped
1 cup cherry tomatoes, halved
1/4 cup red onion, finely chopped
2 1/2 cups cooked chicken, chopped
1/2 cup Greek yogurt
1/4 cup light mayo
1/2 cup Clearly Organic Cashews, chopped
1/2 teaspoon Clearly Organic Ground Pepper
Place chopped cucumber, cherry tomatoes, red onion and cooked chicken in a mixing bowl. Stir to combine. Add Greek yogurt, mayo, chopped cashews and pepper. Gently stir contents again. Serve immediately or refrigerate in a sealed container for up to 5 days. This mixture goes great over leafy greens or on whole grain bread.
The two biggest factors that impact your digestive health are the foods that you eat and your everyday lifestyle choices. If we neglect to consider our digestive health needs then our system will likely experience issues absorbing vital nutrients. Here are 5 ways to improve your digestive wellbeing.
1 prepared pizza crust
1/4 cup Clearly Organic Olive Oil
2 cups roasted butternut squash
1 Tablespoon garlic, minced
2 cups fresh baby spinach leaves, chopped
1/3 cup walnuts, chopped
4 oz goat cheese
Preheat oven to 425 degrees. Place prepared pizza crust on a pan. Drizzle olive oil on crust and evenly distribute with brush or back of spoon. Top with roasted butternut squash, minced garlic, chopped spinach, walnuts and goat cheese. Bake in preheated oven until crust edges are slightly brown about 15 to 18 minutes.