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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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.

Health Benefits of Walnuts

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.

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Breakfast Bowls

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.

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Zucchini Waffles

1 1/2 cups zucchini, shredded
2 eggs
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.

 

Zucchini Waffles

 

Zucchini Waffles

 

Zucchini Waffles

 

Zucchini Waffles

 

Zucchini Waffles

 

Zucchini Waffles

 

Zucchini Waffles
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Peach Cobbler

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!

 

Peach Cobbler

 

Peach Cobbler

 

Peach Cobbler

 

Peach Cobbler

 

Peach Cobbler

 

Peach Cobbler

 

Peach Cobbler
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Keeping Life Peachy

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.

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Black Bean Burgers

These vegetarian black bean burgers are zesty and wholesome. They go great served over organic greens and seasonal veggies.

 

1 can Clearly Organic Black Beans (drained, rinsed and mashed)
3/4 cup Clearly Organic Old Fashioned Oats, blended
1 cup fresh cooked white rice
1 packet Clearly Organic Spicy Taco Seasoning
1 medium size tomato, chopped
1 jalapeño, seeded and finely chopped
2 Tablespoons lime juice
2 Tablespoons Clearly Organic Olive Oil

 

Using a potato masher or small blender mash up rinsed black beans and place in a mixing bowl. Blend oats and add to mixing bowl. Place fresh cooked rice, Clearly Organic Spicy Taco Seasoning, tomato, jalapeño and lime juice in the bowl as well. Mix together with hands. When evenly distributed form parties (makes 5 or 6) and place on a platter. Heat Clearly Olive Oil in a sauté pan over medium high heat. Add patties to the sauté pan and cook on each side until browned and slightly crisp, about 4 minutes per side. Serve over fresh leafy greens, tomato and additional rice if desired.

 

Black Bean Burgers

 

Black Bean Burgers

 

 

Black Bean Burgers

 

Black Bean Burgers

 

Black Bean Burgers

 

Black Bean Burgers

 

 

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Berries and Brie Salad with Homemade Strawberry Vinaigrette

Salad basics: other seasonal fruit can be added or substituted
6 cups organic spring greens
1 cup blueberries
1 cup strawberries, sliced
1 cup raspberries
6 slices of brie cheese, chopped into pieces
3/4 cup toasted or candied walnuts

For the dressing:
1/4 cup Clearly Organic Olive Oil
1/4 cup Clearly Organic Balsamic Vinegar
1 Tablespoon Clearly Organic Honey
2 Tablespoons Clearly Organic Strawberry Fruit Spread
1/4 teaspoon salt
1/8 teaspoon Clearly Organic Ground Pepper

Add salad ingredients to a large salad bowl. Toss to combine. For the dressing add all of the ingredients to a mason jar with a lid. Secure lid tightly and shake to combine. Just before serving top salad with dressing and gently toss to combine.

 

Berries and Brie Salad with Homemade Strawberry Vinaigrette

 

Berries and Brie Salad with Homemade Strawberry Vinaigrette

 

Berries and Brie Salad with Homemade Strawberry Vinaigrette
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3 Juicy Watermelon Salads

August 3 is National Watermelon Day! Is there really anything better than fresh watermelon in the heat of summer? We didn’t think so either. Add it to these salad combinations for a complete meal with unique flavors:

  • Watermelon Greek Salad with Homemade Greek Vinaigrette
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Tips For Using Coconut Flour

An excellent grain free alternative for baking is coconut flour. This plant based flour is rich in fiber, healthy fat and protein. The dense yet light flour is a natural byproduct of coconut milk production. Because coconut flour is lighter and dryer in texture it doesn’t perform the same as conventional white flour. Therefore it’s best to keep a few techniques and special instructions in mind when using coconut flour.

If converting a recipe to use coconut flour you can not exchange grain based flour 1:1 with coconut flour. Coconut flour is very absorbent so you use less. A typical conversion is about 1/3 the amount of coconut flour for the amount required of grain based flour. Also, since coconut flour is dryer it’s best to add extra eggs and be sure to thoroughly mix ingredients so the flour gets evenly distributed. If you are trying coconut flour for the first time it’s wise to find a recipe that calls for this plant based flour verses converting a recipe on your own. Once you have tried baking and cooking with coconut flour a few times then you will have a better feel for the proper conversion ratio. Watch the Clearly Organic blog for recipes that specifically call for coconut flour.

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Coconut Walnut Cookies

If you haven’t had coconut and walnuts together then you will definitely want to give these cookies a try. The chewy sweetness of coconut and the crunchy walnuts pair beautifully.

1 bag (7 oz) Clearly Organic Unsweetened Coconut Flakes
1 can (14 oz) sweetened condensed milk
1/2 cup toasted walnuts, chopped
1 Tablespoon Clearly Organic Vanilla

Preheat oven to 350 degrees. Line a baking sheet with parchment paper or spray with Clearly Organic cooking spray. Combine all ingredients in a bowl and stir to combine. Grease a spoon and evenly scoop out the coconut mixture. Roll into balls with wet hands. Bake for 15-18 minutes or until brown on the edges. Condensed milk may seep from the bottom of the cookie while baking. Let cookies cool completely on pan, about 20 minutes. Carefully remove and chip off excess condensed milk if desired. If you like chocolate, melt Clearly Organic chocolate chips and dip cookies or drizzle with chocolate.

 

Coconut Walnut Cookies

 

Coconut Walnut Cookies

 

Coconut Walnut Cookies

 

Coconut Walnut Cookies

 

Coconut Walnut Cookies

 

Coconut Walnut Cookies

 

Coconut Walnut Cookies

 

Coconut Walnut Cookies
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