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.

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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Baked French Fries

2 large russet potatoes, cut into sticks
3 Tablespoons Clearly Organic Olive Oil
1 teaspoon sea salt
1/2 teaspoon Clearly Organic Ground Pepper
1 clove garlic, crushed (optional)

 

Preheat oven to 400 degrees. Coat a cookie sheet with Clearly Organic cooking spray or parchment paper. Wash and cut any bad spots off potatoes. Slice potatoes into desired French fry size sticks. Place potatoes in a large bowl. Pour olive oil, salt, pepper and garlic over the top and toss with a spatula to evenly coat each French fry. Place fries on baking sheet so that each fry is on the surface of the pan, not overlapping. Use two baking sheets if necessary. Bake in preheated oven for 30 to 45 minutes depending on the thickness of the fries. If you desire a crispy French fry turn oven temp up to 425 for the last five minutes of bake time.

 

Baked French Fries

 

Baked French Fries

 

Baked French Fries

 

Baked French Fries
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Watermelon Greek Salad With Homemade Greek Vinaigrette

5 cups Organic Spring Mix Greens
2 cups watermelon, cubed
3/4 cup pitted kalamata olives
1/2 cup feta cheese chunks
3 Tablespoons sunflower seeds

 

Greek Vinaigrette:
2 Tablespoons red wine vinegar
2 Tablespoons fresh squeezed lemon juice
1/2 teaspoon Clearly Organic Garlic Powder
1/2 teaspoon dried oregano
1/2 teaspoon sea salt
1/4 teaspoon Clearly Organic Ground Pepper
1/2 cup Clearly Organic Olive Oil
2 Tablespoons feta cheese crumbles
2 Tablespoons plain Greek yogurt

 

Add salad greens to a bowl then top with watermelon, olives, cheese and sunflower seeds just before serving. For the dressing add all ingredients to a jar with a lid. Secure lid then shake vigorously to combine. Pour desired amount on salad just before serving. Dressing stays fresh in the refrigerator for up to 2 weeks.

 

Watermelon Greek Salad With Homemade Greek Vinaigrette

 

Watermelon Greek Salad With Homemade Greek Vinaigrette
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Foods To Fight Inflammation

Recently a Clearly Organic customer wrote in to our Ask the Dietitian section on the Clearly Brand website. Debbie was inquiring about foods and recipes that help with inflammation and arthritis. This is an excellent question because many people struggle with joint pain, inflammation and arthritis. Some food intolerances are even a result of inflammation, bloating and discomfort in your digestive tract. The best way to fight inflammation with your meal plan is to consume a diet rich in produce, healthy oils, nuts, whole grains and fatty fish.

Here are five foods that will help fight inflammation.

*Leafy Greens

*Tomatoes

*Almonds

*Salmon

*Oranges

Here are five foods to limit or avoid when suffering from inflammation.

*Processed Meats (hot dogs, sausage)

*Sugary Beverages (soda)

*Fried Foods

*Refined Bread

*Processed Dairy (margarine)

Here are some great recipes that can help fight inflammation:

https://clearlyorganicbrand.com/news/tuna-salad-with-avocado/

https://clearlyorganicbrand.com/news/colorful-summer-salad-with-honey-balsamic-dressing/

https://clearlyorganicbrand.com/news/sweet-corn-cherry-tomato-salad/

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Dark Chocolate Garbanzo Bean Brownies

It feels a little strange using beans as a base for a dessert, but these protein and fiber rich brownies pack a major fudgy delicious punch!

 

1 can Clearly Organic Garbanzo Beans (15oz), drained and rinsed
2 Clearly Organic Eggs
1/2 cup dark chocolate cocoa powder
1/3 cup Clearly Organic Sugar
1/4 cup Clearly Organic Raw Honey
4 Tablespoons Clearly Organic Coconut Oil
1 teaspoon baking powder
1/2 cup dark chocolate chips

 

Preheat oven to 350 degrees. Line an 8×8 baking dish with parchment paper. Add all of the ingredients to a blender except chocolate chips. Purée contents until completely smooth. This will take a few minutes. Then transfer batter to a bowl and stir in chocolate chips. Pour batter into parchment lined baking dish and top with a few additional chocolate chips if desired. Bake for 30-35 minutes or until a tooth pick inserted comes out clean. Allow brownies to cool completely before cutting, about 20 minutes.

 

Dark Chocolate Garbanzo Bean Brownies

 

Dark Chocolate Garbanzo Bean Brownies

 

Dark Chocolate Garbanzo Bean Brownies

 

Dark Chocolate Garbanzo Bean Brownies

 

Dark Chocolate Garbanzo Bean Brownies

 

Dark Chocolate Garbanzo Bean Brownies
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Strawberries And Cream Heathy Ice Cream

Technically this is frozen yogurt, but the frozen bananas and plain Greek yogurt blend so well with the berries that this tastes like creamy ice cream!

4 cups frozen fresh strawberries, chopped

2 frozen bananas, sliced

1 cup plain Greek yogurt

3 Tablespoons Clearly Organic Honey

Take frozen berries and bananas from the freezer and let them sit at room temperature for 3 minutes. Place all the ingredients in a food processor and blend for 2 minutes. Scrap sides with spatula then continue blending for 2 to 3 more minutes. If you enjoy a soft serve ice cream texture then serve your strawberries and cream right away. If you like a harder ice cream consistency place contents in a freezer friendly container and freeze for an hour.

 

Strawberries And Cream Heathy Ice Cream

 

Strawberries And Cream Heathy Ice Cream

 

Strawberries And Cream Heathy Ice Cream

 

Strawberries And Cream Heathy Ice Cream
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All Things Blueberry

‘Tis the season for all things blueberry. If you love berries July is your golden month where almost all forms of berry are ripe and delicious. Blueberries are at their peak of freshness around July 4th, so get ready to start seeing blueberries popping into recipes at every turn. My favorite way to enjoy blueberries is by eating them fresh out of the carton as a snack, but if you like baking with berries here are a few great ways to incorporate this seasonal fruit into healthy treats.

Blueberry Chia Seed Muffins

https://clearlyorganicbrand.com/news/nutritionist-corner-recipe-blueberry-chia-seed-muffins/

Lemon Blueberry Oatmeal Bread

https://clearlyorganicbrand.com/news/lemon-blueberry-oatmeal-bread/

Blueberry Crisp

https://clearlyorganicbrand.com/news/blueberry-crisp/

Watch for more delicious blueberry recipes this month!

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Not Your Ordinary Veggie Tray

When you’re asked to bring an appetizer or specifically a vegetable tray to your next gathering considering adding in a few different bright colored veggies. A typically line up for snack veggies is carrots, celery, cherries tomatoes and broccoli. While these are very nutritious and a great options for a snack, there are also some other colorful foods you could add to the selection.

*Consider thinly sliced beets. Spring beets come in many different varieties. When you cut a raw beet in thin pieces it can provide a crunchy option for dips and hummus.

*Jicama is a slightly sweet unique vegetable that has a celery like consistency.

*Heirloom cherry tomatoes are a great summer option. They come in different shapes and multiple colors to liven up a vegetable platter.

*Asparagus often gets over looked when it comes to veggies that can be eaten raw. However thin asparagus stalks are a perfect anytime snack choice.

*Endive leaves are a delightful crunchy option for creamy dips and scooping guacamole.

Don’t limit yourself to a store bought veggie tray. Selecting your own produce allows your offering to be more nutritious, colorful and fresh.

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Jalapeño Ranch Creamy Coleslaw

1/2 cup plain Greek yogurt

1/4 cup buttermilk

4 Tablespoons mayonnaise

1/4 cup fresh cilantro, chopped

4 green onions, chopped

2 cloves garlic, chopped

2 teaspoons jalapeño, seeded and chopped

1/2 teaspoon salt

1/2 teaspoon Clearly Organic Ground Pepper

1 cup carrot, grated

1 cup red pepper, chopped

4 cups green cabbage, finely chopped

1/4 cup sunflower seeds

 

In a blender or food processor add yogurt, buttermilk, mayonnaise, cilantro, 2 green onions, garlic, jalapeños, salt and pepper. Blend until smooth and creamy. Place chopped green cabbage, grated carrot and red pepper in a salad bowl then top with dressing and toss to combine. Just before serving stir in sunflower seeds. Then garnish with extra green onions and a few cilantro leaves.

 

Jalapeño Ranch Creamy Coleslaw

 

Jalapeño Ranch Creamy Coleslaw

 

Jalapeño Ranch Creamy Coleslaw

 

Jalapeño Ranch Creamy Coleslaw
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