Find out the latest health and organic news from our resident dietitian, Rebecca, along with recipes, tips and more!
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As if we needed any more reasons to enjoy this seasonal favorite. Pumpkin not only adds flavor and spice to a recipe it also adds nutrients. This bright orange squash is loaded with Vitamin A and carotenoids. Vitamin A is best known for its ability to aid in vision clarity and help fight off certain cancers. Pumpkin seeds, just like other nuts and seeds, are excellent sources of plant based chemicals that can help lower LDL cholesterol levels.
One cup of mashed pumpkin is loaded with potassium. Potassium helps us keep our electrolytes balanced so muscles can recover and function properly for rebuilding. Pumpkin cooks up beautifully in pies, soup, breads, ravioli, dips and casseroles. Watch the Clearly Organic blog for a healthier pumpkin pie recipe!
2 Tablespoons Clearly Organic Olive Oil
1/2 cup yellow onion, chopped
2 Tablespoons Clearly Organic Butter
1/4 cup all purpose flour
1 cup Clearly Organic Chicken broth
1 cup 2% Clearly Organic Milk
2 cups Yukon gold potatoes, chopped
1 cup sweet potato, peeled and chopped
1/4 cup green onion, sliced
3/4 cup Greek yogurt
1/4 sour cream
1/4 teaspoon Clearly Organic Black Pepper
5 slices bacon, cooked and crumbled
1/4 cup cheddar cheese, shredded
1/4 cup sour cream
2 Tablespoons green onion, sliced
In a large stock pot place 2 Tablespoons oil and 1/2 cup chopped yellow onion. Sauté on medium heat for 8-10 minutes or until onions look translucent. Add butter to pot and allow to fully melt then add 1/4 cup flour and begin to whisk into contents. This will make a thick sauce. Once the sauce looks somewhat smooth add chicken broth and continue whisking contents while it returns to a boil. Pour in milk and bring contents to a low boil. Place potatoes, green onion, Greek yogurt and sour cream into the pot and stir. Allow contents to simmer for 30 to 40 minutes, while stirring occasionally. Season with salt and pepper as desired. You will know the soup is ready when the potatoes are cooked through and very tender. While contents is simmering. Cook bacon and prep toppings.
These pumpkin granola treats are an easy way to satisfy your sweet tooth!
1 bag Clearly Organic Pumpkin Flaxseed Granola
2 cups mini marshmallows
1 tbsp butter
¼ cup chocolate chips
Melt marshmallows and butter together in saucepan over low heat; stir continuously until melted.
Remove from heat and stir in granola until completely covered with marshmallow mixture.
Line an 8×8 pan with parchment or wax paper. Then pour and press granola mixture into pan. Let cool for a few minutes before sprinkling chocolate chips on top – you may need to gently press chocolate chips into bars. Cool in refrigerator to harden for 30 minutes before slicing and serving.
6 apples, cored and sliced or cubed
1 Tablespoon lemon juice
2 Tablespoons Clearly Organic Sugar
1/2 teaspoon Clearly Organic Cinnamon
1/2 cup Clearly Organic Brown Sugar
3/4 cup Clearly Organic Oats
3/4 cup all-purpose flour
1 teaspoon Clearly Organic Cinnamon
1/2 cup cold butter, cut into small cubes
Preheat oven to 375 degrees and grease a 13×9 baking dish with Clearly Organic cooking spray. Wash, core and chop 6 apples. Place apples into a mixing bowl and add lemon juice. Stir to distribute. Then add 2 Tablespoons sugar and 1/2 teaspoon cinnamon. Stir contents until evenly distributed. Place mixture into the 13×9 baking dish. In a separate mixing bowl add brown sugar, oats, flour and cinnamon. Add cold butter cubes to the mixture and cut with a pasty blender or use a fork to cut in cold butter chunks. Once the butter is evenly distributed into the mixture pour the contents over the top of the apples in the 13×9 pan. Place in preheated oven and bake for 40-45 minutes or until sides are bubbling and top is goldenbrown. Serve with a scoop of vanilla ice cream.
The best part about making your own pumpkin spice latte is that you can use natural ingredients and real organic spices, instead of sugary pumpkin flavoring. A homemade pumpkin spice latte can mean real pumpkin purée with organic vanilla, maple syrup and cinnamon.
2 Tablespoons pumpkin purée
2 cups Clearly Organic Milk
1/2 teaspoon Clearly Organic Cinnamon
1-2 Tablespoons Clearly Organic Maple Syrup (depending on desired sweetness)
1 Tablespoon Clearly Organic Vanilla
1 cup strong brewed coffee, or 2 shots espresso
1/2 cup milk (for extra foam if desired)
In a saucepan over medium heat add pumpkin purée, milk, cinnamon, maple syrup and vanilla. Stir with a whisk continually. Heat contents until ingredients are evenly distributed and milk starts to foam slightly. Pour coffee evenly into two mugs. Top with milk and spice mixture. If you desire a warm frothy topping pour 1/2 cup milk into a mason jar, secure the lid and shake vigorously for 45 seconds. Then warm milk in the microwave for 30-45 seconds. Spoon desired amount of foam over the top and sprinkle with cinnamon.
Our nutritionist, Rebecca, was recently interviewed for a grocery industry podcast about organic foods. Take a listen below and learn more about organics, GMOs, the clean eating movement and more!
2 apples, cored and chopped
1 1/2 cups Clearly Organic Milk
1 1/2 cups water
1 cup uncooked Clearly Organic Steel-Cut-Oats
2 Tablespoons Clearly Organic Brown Sugar
1 Tablespoon butter
1 teaspoon Clearly Organic Ground Cinnamon
2 Tablespoons Clearly Organic Milled Flax Seeds
1/4 teaspoon salt
1/2 cup Clearly Organic Raisins (optional)
1/4 cup walnuts, chopped (optional)
Coat the sides of your slow cooker with Clearly Organic cooking spray. Add all the ingredients except the raisins and walnuts to the slow cooker. Stir contents then cover. Cook on low for approximately 4 to 5 hours depending on your slow cooker temps. Store cooked oatmeal in the refrigerator for up to 2 weeks. The oats also freeze well. To enjoy a single serving spoon contents into a bowl, reheat if necessary, and add additional toppings such as raisins, walnuts, maple syrup, peanut butter, almond butter or chia seeds.
3 whole beet bulbs
3 Tablespoons Clearly Organic Olive Oil
1 teaspoon Clearly Organic Ground Pepper
1/2 teaspoon sea salt
Preheat oven to 400 degrees. Wash beets and cut off green leafy tops if they are still attached. Using a vegetable peeler, skin the beets. Slice beets into 1/3 inch slices. Grease a baking sheet with Clearly Organic cooking spray. Coat beets with olive oil and arrange on the greased baking sheet. Sprinkle Ground Pepper and sea salt on top. Bake in preheated oven for 40 minutes, stopping to flip beets over half way through cooking time. My favorite way to enjoy roasted beets is on a salad with goat cheese and toasted walnuts.
Foods such as plain yogurt, sauerkraut, strong aged cheese, kombucha and pickles are great options to boost your microflora and promote digestive health. Fermented foods are considered any food that has been through a process which enables natural bacteria to feed on starch and sugar to create lactic acid. This process not only helps preserve the food it also creates beneficial enzymes, vitamins, minerals, omega 3 fatty acids and different strains of probiotic. Some nutrition experts link consumption of fermented foods to improved digestion.
If you’re new to the idea of consuming fermented foods try starting with 1/4 to 1/2 cup of fermented food per day. You’ll likely find these nutrient rich foods help moderate your appetite, increase energy, support your immune system and help prevent various diseases. Over time your body will start to crave heath promoting nutrient dense foods. Consider implementing lato-fermented coleslaw, kosher dill pickles or fermented juice to your next meal.
One of my favorite ways to celebrate Fall is with a warm frothy latte. Once I realized how easy it is to make a latte at home I didn’t feel the need to limit this kind of goodness to a five dollar splurge at the coffee shop. Making your own latte doesn’t require any fancy equipment or milk foaming machines. You can mix up a latte with a jar, a lid and some strong brewed coffee.
Simply brew a strong batch of coffee or expresso beans. I like using a french press or aeropress to ensure the coffee is bold and smooth. Pour 1/4 to 1/2 cup (depending on how strong you prefer your latte) strong brew coffee into your favorite mug. Pour desired amount of milk into a jar. Secure the lid and begin shaking the milk until it’s frothy. It should double in size with about 60 seconds of shaking. Then remove the lid and microwave the milk for 30 seconds. Pour the milk into the espresso, holding back the foam with a spoon. Finally, spoon the foam on top and sprinkle with cinnamon to garnish. Your homemade latte can even be sweetened with honey, vanilla or chocolate. Watch the Clearly Organic blog for a homemade Pumpkin Spice Latte!