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Welcome to The Nutritionist 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 Nutritionist Corner blogger(s) with free products and compensation for posts.

Cooking With Honey

Honey truly is nature’s candy. This golden liquid has been a natural source of sweetness since the beginning of time. It can be used in baked goods, salad dressings and sauces. It also works great as a topping on yogurt, waffles or toast, just to name a few. Certain kinds of honey contain antioxidants and trace amounts of nutrients. It’s important to read the label when purchasing honey so you can be sure you’re getting the best quality product. The main things you want to see on a label when buying honey are: raw, unfiltered and organic. This means the product still contains bee pollen, which is the nutrient rich medicinal component of pure honey.

 

When substituting honey for granulated sugar in a recipe you can typically use slightly less honey than the amount of sugar called for in a recipe. However, honey tends to make things more moist and dense, so some experts recommend adding additional leavening agents (baking powder or soda) to balance out the added density. Personally, I think unfiltered organic honey has a richer sweetness, so I only add 1/2 cup of honey for every 1 cup sugar called for in a recipe. Don’t be afraid to experiment in the kitchen to find the right flavor balance for your taste preference. Raw organic honey is sure to add a soft floral sweetness to anything you dream up in the kitchen.

Vegetable Quiche

Egg bakes are a brunch favorite. This traditional quiche is packed with wholesome roasted vegetables. The recipe can be adapted to include any of your favorite veggies.

 

Crust:

I wish I could say I made a pie crust from scratch. This is the semi-homemade version.

1 refrigerated pie crust roll

 

Filling:

7 Clearly Organic Eggs

1 cup Clearly Organic Unsweetened Almond Milk

1 cup fresh broccoli florets

1/2 cup red onion, chopped

1/2 cup red pepper, sliced

1 cup asparagus, chopped

1/2 teaspoon salt

1/2 teaspoon Clearly Organic Ground Pepper

2 Tablespoons Clearly Organic Olive Oil

1/2 cup cheddar cheese, shredded

 

Preheat oven to 350 degrees. Let pie crust come to room temperature then place in a pie pan and press edges to make a crust.

Add olive oil and vegetables to a large sauté pan. Add salt & pepper then toss to distribute contents. Sauté for 10-12 minutes or until onions are slightly caramelized and more translucent. When vegetables are done sautéing remove from heat and set aside. Whisk together eggs and almond milk until fluffy and evenly distributed. Add sautéed vegetables to pie pan then pour egg mixture over the top. Sprinkle cheese on top then place in preheated oven. Bake for 50 to 55 minutes or until eggs are fluffy and golden. Crust should also be golden brown. Remove from oven and let cool completely. Serve with leafy greens and fresh fruit for a well balanced brunch!

 

Vegetable Quiche

 

Vegetable Quiche

 

Vegetable Quiche

 

Vegetable Quiche

 

Vegetable Quiche

Asparagus Fries

1 pound asparagus, trimmed

1/4 cup flour

2 Clearly Organic Eggs, beaten

1 cup panko breadcrumbs

1/4 teaspoon sea salt

1/2 teaspoon Clearly Organic Ground Pepper

1/3 cup Parmesan cheese, grated

Preheat oven to 425 degrees. Coat a baking sheet with Clearly Organic nonstick cooking spray. In a large bowl combine breadcrumbs, Parmesan, salt and pepper. Stir contents and set aside. One at a time dredge asparagus in flour, dip in beaten eggs, then coat with breadcrumb mixture. Place asparagus in a single layer on greased baking sheet. Place in oven and bake for 12-14 minutes, or until golden brown & crisp. Best when enjoyed immediately.

Asparagus Fries

Asparagus Fries

Asparagus Fries

Asparagus Fries

Time For Change

As we shift into a new season it’s a good time to start thinking about adding more variety to your daily meals and your fitness routine. If you find yourself thinking, I don’t have a fitness or nutrition routine. Then now is the time to develop one. Some people like a structured regime others like setting a few mental goals to guide their choices. Whatever your personal needs are, keep nutrition and fitness routines fresh by adding variety. It’s one of the most important factors in maintaining a healthy lifestyle.

 

A big motivating factor in changing up your routine can be the metabolic boost that will likely result. Your metabolic rate picks up a bit, and prevents you from feeling tired, just by doing different exercises and eating new healthy foods. Don’t overwhelm yourself by trying to change multiple things at once. Take it one step at a time. Try at least one new healthy food every few days. Also, try out a new class at the gym or a new piece of equipment. Change in your fitness and nutrition routines leads to change in your well-being.

Peanut Butter Banana Bread

Peanut butter and banana is my favorite power snack. Then when you take that and make it into a sweet bread AND add chocolate! Well, it doesn’t get much better than this recipe.

3 medium size ripe bananas, mashed

1 1/2 cups oat flour (or old fashioned oats ground in a blend)

1/2 cup Clearly Organic Flax Hemp Blend

1/2 cup unsweetened cocoa powder

1 cup whole wheat flour

3 teaspoons baking powder

Pinch of sea salt

1/4 cup Clearly Organic Cane Sugar

1/4 cup Clearly Organic Brown Sugar

1/2 cup Clearly Organic Peanut Butter

3 Tablespoons Clearly Organic Sunflower Oil, or melted coconut oil

3/4 cup Clearly Organic Unsweetened Almond Milk

1 egg

1/4 cup dark chocolate chips

Preheat oven to 350 degrees. Mash bananas in a small bowl and set aside. In a large mixing bowl add oat flour, flax and hemp blend, cocoa powder, wheat flour, baking powder, salt and sugar. Stir with whisk. In a medium size bowl whisk together oil, milk and egg. Add wet ingredients to dry and stir to combine. Add mashed bananas, peanut butter and chocolate chips. Stir to combine then pour into a greased loaf pan. Bake in preheated oven for 50 minutes to 1 hour. Check for doneness by inserted knife or wooden toothpick. Let bread cool completely before cutting.

Peanut Butter Banana Bread

Peanut Butter Banana Bread

Peanut Butter Banana Bread

Peanut Butter Banana Bread

Peanut Butter Banana Bread

Diabetic Meal Planning

According to the Centers of Disease Control approximately 29 million Americans have diabetes. With this condition there comes a need to be more aware of the foods you are consuming and the impact they have on your body, particularly your bold sugar. The right meal plan can help keep your blood glucose within normal limits, it can also improve your cholesterol numbers and overall blood pressure.

When following a diabetes meal plan the thing you want to prioritize is finding nutrient dense foods that are rich in vitamins and minerals. You also want to stick with consistent meal times, this helps balance blood sugar. Some key elements of a diabetes meal plan are vegetables, lean proteins, sprouted grains and fresh fruit. Honestly, a diabetic meal plan is a great guide for anyone trying to maximize the impact of the foods they consume and keep their weight in check. Watch the Clearly Organic blog for more info about diabetic friendly recipes and meals.

Herbed Potato Pancakes

2 Tablespoons Clearly Organic Olive Oil

2 medium potatoes, peeled and spiralized

1/4 teaspoon Clearly Organic Onion Powder

1/4 teaspoon Clearly Organic Dried Rosemary

1/4 teaspoon sea salt

1/4 teaspoon Clearly Organic Ground Pepper

2 Clearly Organic Eggs, beaten

1/3 cup cheddar cheese, shredded

In a large skillet over medium heat add olive oil and spiralized potatoes. Season with onion powder, rosemary and salt & pepper. Toss to combine then cover. Cook for about 10 minutes, uncovering occasionally to stir. Transfer potato noodles to a bowl and add in beaten eggs and cheese. Toss to evenly coat. Heat up the same skillet coated with Clearly Organic pan spray. Over medium heat add one large scoop (about 1 cup) of potato mixture. Flatten with spatula. Let cook for 2-3 minutes on each side. Cook until lightly brown and crisp on each side. Flatten with spatula as needed. Repeat with remaining ingredients. Transfer pancakes to a plate and serve immediately. These herbed pancakes go great with a fried egg and avocado! Variations: instead of herbs add bacon, scallions and garlic. You can also spiralize sweet potatoes and add cinnamon. Serve sweet potato pancakes with jam, syrup or almond butter.

Herbed Potato Pancakes

Herbed Potato Pancakes

Herbed Potato Pancakes

Herbed Potato Pancakes

Herbed Potato Pancakes

Herbed Potato Pancakes

Recipe Modifications

Who wouldn’t want to add more protein, nutrients and flavor to their daily meals? By making a few adjustments to any classic recipe we all can accomplish this goal. When you reduce the amount of sugar, saturated fat and salt in a recipe you can leave more room for protein, vitamins, minerals and healthy fats based on the adjustments you implement. Here are some healthy recipe modifications.

  1. In most recipes for sweet bread, muffins, cookies and pie fillings you can cut about 1/3 of the sugar without altering the texture and taste.
  2. If a recipe calls for condensed soup or sour cream a great substitution is equal parts Greek yogurt and 4% cottage cheese blended together (in a blender to make it extra creamy).
  3. Read the label on any packaged seasoning blend. You want to avoid or limit mono sodium glutamate (MSG). Making your own seasoning blend is easy and it helps moderate your sodium intake. Using garlic and onion powder verses garlic or onion salt is also a great way to keep your sodium intake in check.
  4. In soups, casseroles and stir fry mixtures add additional vegetables in place of noodles, rice or white potatoes.

 

 

Rosemary Pork Chops

1 lb of rib pork chops (4 to 6 pork chops depending on thickness)

3 Tablespoons Clearly Organic Olive Oil

3 teaspoons fresh rosemary, stemmed and chopped

3 cloves of garlic, mashed

Lemon wedges for each pork chop

Preheat oven on the broil setting. Add olive oil, chopped fresh rosemary and mashed garlic to a bowl and stir together. Rub mixture onto the pork chops, evenly coating both sides. Place chops onto a broiler pan. Broil pork chops for 4 minutes on each side. After removing from the oven let chops rest on pan for 5 minutes. Squeeze a lemon wedge on top before serving or serve with a lemon wedge.

Rosemary Pork Chops

Rosemary Pork Chops

Organic Nachos

Even your favorite splurge snack foods can be made from wholesome organic ingredients!

 

1/2 cup white onion, chopped

1/2 cup sweet red pepper, chopped

1 Tablespoon Clearly Organic Olive Oil

1/2 cup Clearly Organic Basmati Rice

1 cup water

1 can Clearly Organic Black Beans, drained and rinsed

1 lb cooked organic chicken, pork or beef chunks

1/2 bag of Clearly Organic Yellow or Blue Corn Chips

1/2 cup organic cheddar cheese, shredded

1/4 cup jalapeño, optional

1/4 cup Clearly Organic Sour Cream

1 jar Clearly Organic Black Bean Salsa

 

Rice and Beans: In a sauce pan add onion, sweet peppers and oil. Sauté for 5 minutes then add rice and water. Bring to a boil then stir contents and cover. Lower heat to medium low and simmer for 15 minutes. After rice has fully absorbed water stir in black beans.

Nachos: place chips on an oven safe platter. Top with cooked meat chunks, rice and bean mixture, cheese and jalapeños. Bake at 400 degrees for 8-12 minutes or until cheese melts to desired doneness. Let nachos cool for 5 minutes. Serve with sour cream and salsa.

Organic Nachos

Organic Nachos

Organic Nachos