Find out the latest health and organic news from our resident dietitian, Rebecca, along with recipes, tips and more!
IMPORTANT NOTICE: AWG provides the Dietitian's Corner blogger(s) with free products and compensation for posts.
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.
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.
Walnuts are a super food that contain many beneficial nutritional components. Incorporating walnuts and a variety of other tree nuts into your daily routine not only adds flavor and texture it can boost your overall wellbeing. Here are 3 benefits of eating walnuts consistently.
1. The omega 3 and omega 6 fatty acids in walnuts make them the perfect food to help with memory enhancement and cognitive functioning.
2. Out of the entire tree nut family walnuts have one of the highest concentrations of antioxidants. Which means these tiny nuts can help prevent the growth of certain types of cancers.
3. The monounsaturated fats in walnuts help keep your heart strong. The nutrients in walnuts help lower LDL cholesterol (bad cholesterol) and raise your good cholesterol.
Consider adding walnuts to your next salad, bowl of oats, yogurt or cottage cheese. These small nuts pack a big nutritional punch.
If you like to keep things interesting in the morning, then you’ll never get bored with a breakfast bowl. Skip the sugary cereal and consider keeping these wholesome ingredients stocked in your kitchen. Here are 4 breakfast bowl combinations that incorporate vegetables, fruit, lean proteins and whole grains.
The Classic Breakfast Bowl: 3/4 cup plain yogurt, 1/2 cup berries, half a banana (sliced) and 1/4 cup granola.
The Veggie Bowl: 1/2 cup cooked quinoa, 1 cup seasoned wilted spinach, 2 Tablespoons cheddar cheese, 2 poached eggs.
The Cherry Tomato Bowl: 1/2 cup cottage cheese, 3/4 cup cherry tomatoes cut in half and seasoned with salt and pepper, 1 Tablespoon Clearly Organic Flax Hemp Blend.
The Oat Bowl: 3/4 cup prepared overnight oats with chia seeds, 1/2 cup fresh seasonal fruit, 1 Tablespoon almond butter.
1 1/2 cups zucchini, shredded
2 Tablespoons Clearly Organic Butter, melted
1 cup Clearly Organic Almond Milk
1/2 cup Greek yogurt
1 cup whole wheat flour
1 cup Clearly Organic Old Fashioned Oats
2 Tablespoons Clearly Organic Flax Hemp Blend
1 Tablespoon baking powder
2 Tablespoons Clearly Organic Brown Sugar
1 teaspoon salt
1 teaspoon Clearly Organic Ground Cinnamon
1/4 cup Clearly Organic Raisins (optional)
Shred zucchini and place in a tea towel over a mixing bowl. Squeeze out excess water from zucchini. Discard excess water from zucchini. Then place zucchini, eggs, butter, milk and yogurt in a bowl. Stir to combine. Add flour, oats, flax hemp blend, baking powder, brown sugar, salt, cinnamon and raisins. Stir to evenly distribute ingredients. Pour batter into preheated waffle iron. Cook until waffle is slightly brown and crisp. Serve with Clearly Organic Maple Syrup.
4 small ripe peaches, sliced
1/4 cup Clearly Organic Brown Sugar
1/2 cup butter, melted
1 cup flour
1/4 cup Clearly Organic Granulated Sugar
2 teaspoons baking powder
1/4 teaspoon salt
1/8 teaspoon nutmeg
1/4 teaspoon Clearly Organic Cinnamon
3/4 cup milk
Place fresh peach slices and brown sugar in a bowl. Mash together with hands. Let sit. Preheat oven to 375 degrees. Melt butter then pour into an 8×8 baking dish. In a separate bowl mix together flour, granulated sugar, baking powder, salt, nutmeg and cinnamon. Stir dry ingredients then pour milk over the top and gently stir until just combined. Pour batter over butter in 8×8 dish, moving some batter to the sides. Then top with peaches. Bake for 45 minutes or until sides are golden brown. Cool completely before serving, about 30 minutes. Serve with honey yogurt or vanilla ice cream on top!
Studies show that as plant food consumption increases the risk of lifestyle related diseases, such as obesity and some forms of diabetes and heart disease, have substantially decreased. If you are able to enjoy 3 to 4 servings of fruit per day you can increase your energy level, improve your hair and skin health while also decreasing your risk of macular degeneration. Eating fresh seasonal fruit offers your body the widest range of vitamins and minerals. Now is the time to purchase peaches, plums, apricots and nectarines. The multiple varieties of stone fruits offer your body antioxidants to improve your health and wellbeing.
Peaches are my favorite mid-August indulgence. Their fuzzy exterior and juicy flesh provide anti inflammatory properties and can reduce bad cholesterol levels. Peaches are a great addition to a green salad, your morning breakfast routine, or even on the grill. Be watching the Clearly Organic blog for recipes including peaches and other stone fruits.