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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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Lemon Poppyseed Dressing

This dressing is light and refreshing. It goes well on leafy greens, pasta salad or a mixed fruit salad.

 

1/2 cup freshly squeezed lemon juice

1 teaspoon lemon zest

1/2 teaspoon Clearly Organic Onion Powder

1 teaspoon Dijon mustard

1/2 teaspoon salt

4 Tablespoons Clearly Organic Sugar

1/2 cup Clearly Organic Olive Oil

1 Tablespoon poppyseeds

 

Combine all ingredients in a medium size bowl and vigorously whisk to combine. The mixture stores well in a mason jar with a lid. Shake well before serving. Dressing will keep in the refrigerator for up to a month.

Lemon Poppyseed Dressing

Lemon Poppyseed Dressing

Lemon Poppyseed Dressing

Lemon Poppyseed Dressing

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Making Your Own Marinade

You likely already have the fixings for a great marinade in your kitchen. There are three key ingredients to every good marinade. The first one is oil. Oil coats the meat, fish or vegetables you’re preparing to cook and it allows all the flavors from your marinade to infuse the food. The second key ingredient is an acid, such as lemon juice or vinegar. This will help tenderize the food and add a nice rich flavor.

 

The third key component to a delicious marinade is seasoning! This can be fresh herbs, dried spices, onions, garlic or all of the above. Determine your desired flavor whether it’s Cajun, chili lime, or authentic Italian. Find the right blend to suit your mood. Another version of seasoning can involve ingredients like soy sauce, honey, Worcestershire, Dijon and other citrus juices. Watch the Clearly Organic blog in the coming months for some amazing marinade combinations.

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Spring Morning Muffins

2 cups grated carrot

1 cup whole wheat flour

1 cup Clearly Organic Old Fashioned Oats

1/4 cup Clearly Organic Flax and Hemp Seed Blend

2 teaspoons baking powder

1 teaspoon baking soda

1/2 teaspoon sea salt

2 teaspoons Clearly Organic Cinnamon

1 teaspoon Clearly Organic Ground Ginger

2 large eggs, beaten

1 teaspoon Clearly Organic Vanilla

1/2 cup Greek Yogurt

1/3 cup Clearly Organic Honey

1/2 cup Clearly Organic Applesauce

1/3 cup Clearly Organic Coconut Oil, melted

1/2 cup raisins

Preheat oven to 350 degrees. Line a muffin tin with paper cups or spray with Clearly Organic cooking spray. Peel and grate carrots then set aside. Combine flour, oats, seed blend, baking powder & soda, salt, cinnamon and ginger. In a different bowl whisk together eggs, yogurt, applesauce, honey, vanilla and oil. Add wet ingredients to dry and stir to incorporate. Fold in grated carrots and raisins. Stir to combine. Spoon batter into muffin tins. Bake in preheated oven for 20-25 minutes or until wooden pick inserted comes out clean. Let cool in pan for 5 minutes.

These muffins go great served with your favorite brunch egg bake.

Spring Morning Muffins

Spring Morning Muffins

Spring Morning Muffins

Spring Morning Muffins

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Waffled Grilled Cheese

4 slices of sourdough bread

3 Tablespoons Clearly Organic Butter, melted

1 avocado, seeded and sliced

1/4 cup cheddar cheese, shredded

1/4 cup mozzarella cheese, shredded

1/4 cup parmesan or provolone cheese, shredded

Heat waffle iron to medium high heat. Melt butter in a small bowl then spread on one side of each slice of bread. Once waffle iron is heated place bread, buttered side down, on waffle iron. Place desired amount of shredded cheese and avocado on bread slices. Add the top piece of bread then gently close waffle iron. Cook until bread is golden and cheese is melted through.

Waffled Grilled Cheese

Waffled Grilled Cheese

Waffled Grilled Cheese

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Growing Your Own Greens

The cool mornings and sunny afternoons of spring make an ideal growing season for leafy greens. This salad staple is easy to grow even if you have a busy lifestyle. Lettuce adapts well to container gardening, so you can grow your veggies in a sunny spot in your kitchen. All lettuce requires is moist soil in a pot that drains well, and a nice window seat so it can catch lots of sun.

When harvesting your lettuce cut the outside leafs of each bunch, but leave the inner foliage so it can keep producing more greens. After harvesting your lettuce rinse the leaves in cold water to keep them crisp. Whether you start your lettuce from seed or transplant have fun enjoying the colorful harvest.

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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.

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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

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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

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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.

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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

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