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.
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.
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
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.
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.
Here are five foods to limit or avoid when suffering from inflammation.
*Processed Meats (hot dogs, sausage)
*Sugary Beverages (soda)
*Processed Dairy (margarine)
Here are some great recipes that can help fight inflammation:
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.
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.
‘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
Lemon Blueberry Oatmeal Bread
Watch for more delicious blueberry recipes this month!
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.
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.
Fresh seasonal ingredients make this, no mayo, recipe a healthy way to enjoy a classic tuna salad. Serve these fresh ingredients over leafy greens or on sprouted grain bread for a delicious lunch.
1 avocado, seeded and cubed
1 can chunk light tuna packed in water, drained
1 Tablespoon lemon juice
1/4 cup tomato, chopped
2 Tablespoons purple onion, finely chopped
2 Tablespoons roasted nuts, chopped
1/2 teaspoon Clearly Organic Ground Pepper
1 cup alfalfa sprouts
Leafy greens for serving (optional)
Place chopped avocado in a bowl and mash with a fork. Then add tuna and lemon juice. Stir to combine. Add tomato, finely chopped onion, nuts and pepper. Stir to evenly distribute ingredients. Serve over leafy greens or bread. Top tuna salad with alfalfa sprouts.
Beans aren’t just for burritos, dips and soup anymore. They can be an excellent way to add protein and nutrients to baked goods, salads and sandwiches. Believe it or not mashed beans make a great base for brownies! Black beans or chickpeas can kick up the nutritional content of a variety of desserts.
Beans are considered a legume like lentils and peas. They have about 115 calories per half cup while offering 7.5 grams of protein and fiber. Here is a great recipe for roasted organic chick peas. Use these as a salad topper verses using croutons. This will add more vitamins and minerals to your dish.
Be watching the Clearly Organic Blog for sweet treat recipes using plant based ingredients like organic beans.