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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.

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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Health Benefits Of Alfalfa Sprouts

Alfalfa sprouts are a germinated alfalfa flower seed, which is an edible flowering plant. These crunchy sprout based vegetables are loaded with many beneficial nutrients because they are a seed that is harvested before the plant fully matures. This provides us with the benefits of a seed and bioavailable nutrients and enzymes through the sprouting process. You commonly see these unique looking sprouts atop salads, sandwiches and soups.

This low calorie nutrient dense food can help prevent diseases and lower cholesterol due to its antioxidant and fiber content. The addition of sprouts to many culinary creations can add texture, crunch, moisture and color. Alfalfa sprouts can also be added to smoothies, egg dishes, yogurt and soft cheese mixes. Watch the Clearly Organic blog for upcoming recipes that incorporate alfalfa sprouts!

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Chicken Burrito Bowl With Cauliflower And Sweet Potato Rice

Make your own takeout style burrito bowl at home. It’s easy to keep your kitchen stocked with wholesome ingredients when you have a great recipe for a personal size burrito bowl. This recipe can give you a balanced example for how to make a filling salad.

 

2 cups spring mix organic greens

1 cup cooked cauliflower and sweet potato rice

1/4 cup Clearly Organic Canned Corn

1/4 cup Clearly Organic Black Beans, drained and rinsed

1/2 cup shredded cooked chicken

1/4 cup cherry tomatoes, sliced

2 Tablespoons shredded pepper jack cheese

10 Clearly Organic Corn Chips

 

Place 2 cups spring mix greens in a bowl. Layer cauliflower and sweet potato rice, corn, beans, chicken, tomatoes and cheese on top. Serve with a side of organic corn chips.

 

Chicken Burrito Bowl With Cauliflower And Sweet Potato Rice

 

Chicken Burrito Bowl With Cauliflower And Sweet Potato Rice

 

Learn More From Our Dietitian

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Cauliflower And Sweet Potato Rice

By using a food processor you can make cauliflower and sweet potato chunks into rice. This is a great way to increase your vegetable intake. Cauliflower and sweet potato rice goes great as a side dish or as a flavorful addition to a burrito bowl.

 

1 medium size cauliflower, cut into chunks

2 medium size sweet potatoes, cut into chunks

3 Tablespoons Clearly Organic Coconut Oil

1 teaspoon salt

1 teaspoon Clearly Organic Ground Pepper

 

Chop cauliflower and sweet potato into chunks and place in a food processor. If you have too many vegetable chunks to fit in your food processor then simply process the cauliflower and sweet potato separately or in two batches. This will yield a large bowl of cauliflower and sweet potato rice, but once the rice is cooked it shrinks down substantially.

In a large sauté pan melt coconut oil over medium heat. Add rice to the pan and stir in salt and pepper. Sauté until tender, about 8 minutes. Enjoy as a side dish or mixed in a burrito bowl.

 

Cauliflower And Sweet Potato Rice

 

Cauliflower And Sweet Potato Rice

 

Cauliflower And Sweet Potato Rice

 

Cauliflower And Sweet Potato Rice

 

 

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Activate Vitamin D

Now that the weather is getting warmer and the sun is shining longer it’s time to allow our bodies more time outdoors to activate vitamin D. This fat soluble vitamin helps calcium, magnesium and phosphate absorb in our intestinal tract. The unique aspect of vitamin D is that it can be ingested from foods that we eat or it can be synthesized from sun exposure. About 10 minutes outside is all it takes to naturally activate vitamin D.

Foods containing vitamin D include fish such as salmon, mackerel and tuna. Most vitamin D containing foods in the US are fortified like dairy products, soy milk and some cereals. While we can achieve our vitamin D needs from dietary intake it’s also nice to allow the sun its chance to brighten our mood, boost our immune system and allow vitamin D time to activate. Take advantage of your spring and summer months with more time outdoors.

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Lemon Muffins

If you love lemon this recipe is for you! These delightful citrus treats are refreshing and delicious. They go great paired with vanilla yogurt and seasonal fruit.

2 cups all purpose flour, sifted
1/2 cup Clearly Organic Sugar
1/4 cup Clearly Organic Sesame Seeds, toasted (optional)
1 Tablespoon baking powder
1/2 teaspoon salt
3 lemons, zested and juiced
1 1/4 cup Clearly Organic Almond Milk
1/2 cup Clearly Organic Coconut Oil, melted
1 large egg
1 teaspoon Clearly Organic Vanilla

For the lemon glaze:
1/2 cup whipped cream cheese, at room temp
1 cup Clearly Organic Powdered Sugar
1/3 cup lemon juice
Extra zest for garnish

Preheat oven to 375 degrees and line a muffin pan with 12 paper liners or grease with Clearly Organic cooking spray. Whisk flour, sugar, sesame seeds, baking powder, salt and lemon zest from 3 lemons together in a mixing bowl. In a separate small bowl whisk milk, oil, egg and vanilla. Add wet ingredients to the dry and stir to combine. Pour batter into muffin cups and bake for 15 minutes or until toothpick inserted comes out clean.

While muffins are baking prepare glaze. Whisk together softened cream cheese, lemon juice and powdered sugar until smooth. When the muffins come out of the oven poke several holes in each muffin with the toothpick. Then drizzle glaze over the top and let cool for ten minutes. Garnish with lemon zest or a small lemon wedge if desired.

 

Lemon Muffins

 

 

Lemon Muffins

 

Lemon Muffins

 

Lemon Muffins

 

Lemon Muffins

 

Lemon Muffins

 

Lemon Muffins

 

 

Learn More From Our Dietitian

 

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Protein

If you’ve ever followed a nutrition or fitness plan you have probably heard talk about the importance of protein and its ability to help build muscle. Protein serves many different functions in our body in addition to building and maintaining lean muscle mass. When protein is digested it’s broken down into amino acids which help balance hormones and form the building blocks of our brains neural network. Protein is a big part of what makes us feel full and satisfied at a meal.

People often ask how much protein they should consume in a day. The answer can depend on your weight, gender and fitness goals. However, the Recommended Daily Allowance for protein, set by medical professionals, is .8 grams of protein per kilogram of body weight. A 150lbs person would need about 54 grams of protein per day.

A high protein diet is often recommended during a fat loss program because of its ability to digest slowly and satisfy hunger. The key to protein consumption is balance. It’s best to choose a wide variety of animal and plant based proteins while striving to have a combination of protein, whole grain carbohydrates and healthy fats at each meal and snack.

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Stove Top Oats

This classic food can take on a different form with each passing season. Spring and Summer often make me enjoy my oats chilled with a side of fruit, yogurt and my oat staple – almond butter.

1 cup water
3/4 cup Clearly Organic Almond Milk
1 cup Clearly Organic Old Fashioned Oats
1 teaspoon Clearly Organic Vanilla
10 blackberries
1/2 banana, sliced
1 Tablespoon Clearly Organic Chia Seeds
1 Tablespoon Clearly Organic Almond Butter
2 Tablespoons chopped nuts (almonds, walnuts or hazelnuts)
2 Tablespoons plain Greek yogurt
Dash of cinnamon

Bring water, milk and vanilla to a boil in a small pot. Add oats and stir. Let simmer on medium low heat for 5-8 minutes stirring occasionally. Oat mix will thicken and absorb all the liquid. Let cool. Portion oats evenly into two bowls. Then also portion fruit, nuts, nut butter, yogurt and chia seeds evenly into the two bowls. Recipe serves 2.

 

Stove Top Oats

 

Stove Top Oats

 

Stove Top Oats

 

Stove Top Oats

 

Learn More From Our Dietitian

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