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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.

Chocolate Chia Seed Pudding

1 1/2 cup Clearly Organic Unsweetened Almond Milk

1/3 cup Clearly Organic Chia Seeds

1/4 cup unsweetened cocoa powder

1/2 teaspoon Clearly Organic Cinnamon

1/4 teaspoon salt

1 teaspoon Clearly Organic Vanilla

2 Tablespoons maple syrup

2 ripe bananas

 

Add the first 6 ingredients to a mixing bowl and whisk to combine. This may take a few minutes. The cocoa powder may require vigorous whisking to fully blend in with the milk. Cover contents and store in the refrigerator overnight or at least 4 hours. The chia seeds need soaking to achieve the pudding like consistency.

Add contents to a blender then pour in maple syrup and chopped bananas. Blend until completely smooth and creamy. Scrape down the sides as needed. The pudding can stay fresh in the refrigerator for 3 days, however it’s best to serve it right away. I love serving this pudding with a dab of whipped cream and a few banana and berries pieces.

Chocolate Chia Seed Pudding

Chocolate Chia Seed Pudding

Chocolate Chia Seed Pudding

Chicken and Barley Vegetable Stew

1/2 cup onion, chopped

1 cup celery, chopped

1 cup carrots, chopped

1 Tablespoon Clearly Organic Olive Oil

1/2 teaspoon salt

1/2 teaspoon Clearly Organic Ground Pepper

1 can (28oz) Clearly Organic Crushed Tomatoes

1 cup Clearly Organic Chicken Broth

1 teaspoon Clearly Organic Chili Powder

1 teaspoon Clearly Organic Cumin

3/4 cup quick cooking Barley

1 cup water

1/2 cup frozen corn

1 can Clearly Organic Black Beans, drained and rinsed

1 1/2 cup chicken, shredded

In a Dutch oven or large sauce pot add olive oil, onions, carrots, celery and salt & pepper. Sauté over medium heat until onions are translucent, about 10 minutes. Add remaining ingredients and simmer for 45 minutes or until vegetables reach desired doneness and seasoned to taste.

Chicken and Barley Vegetable Stew

Chicken and Barley Vegetable Stew

Chicken and Barley Vegetable Stew

Chicken and Barley Vegetable Stew

Ultimate Breakfast Bowl

Is your breakfast routine stuck in a rut? If you can’t face another boring piece of toast or bowl of cereal perhaps a protein pack breakfast bowl will provide some extra motivation to enjoy the most important meal of the day. The best part about a protein breakfast bowl is that you can customize your meal to fit your mood, season and supplies available in your kitchen. Some items to keep on hand for making breakfast bowls; oats, chia seeds, dried fruit, fresh fruit, plain yogurt, milled flax seeds, nuts or nut butter and granola. By mixing and matching these items in small amounts you can easily produce a protein and flavor rich breakfast. Here is an example of a Fall breakfast bowl.

1/2 cup prepared overnight oats with chia seeds (recipe on blog)

1/2 cup plain Greek yogurt

1/2 cup chopped apples (or any desired fruit)

1/4 cup Clearly Organic Pumpkin Flax Granola

1 Tablespoon Clearly Organic Milled Flax Seeds

If you desire a sweet kick to your morning add 1 teaspoon honey or maple syrup over the top

Breakfast bowls are a fun and nutritious way to start your day!

Ultimate Breakfast Bowl 1

Ultimate Breakfast Bowl 2

Eat What You Love

Around the holidays everyone is thinking about their favorite festive traditions. Many family traditions involve special recipes and bountiful meal times. Making it challenging to eat healthy this time of year. Grandmas recipes are not typically low calorie, but at the same time it’s comforting to enjoy some family favorite foods once a year. Therefore, the holidays are a great time to focus on portion control. Eat what you want, just don’t over do it. Some general principals to follow when you are enjoying a festive family meal.

*Skip the seconds. Enjoy one plate of your favorite foods and resist the urge to fill up again. One plate is typically all it takes to be satisfied.

*Focus on the healthy nutritious foods that you love. Try not to go down a mental list of vegetables that you hate, or the foods you are allergic and intolerant to. Simply enjoy the fruits, vegetables and grains that make you happy.

*Don’t be afraid to bring a healthy dish to a holiday party. Most friends and family members appreciate a well made healthy recipe, so don’t be shy about bringing your new favorite healthy appetizer or side dish.

Sweet Potato Flaxseed Bread

1/3 cup Clearly Organic Milled Flaxseeds

2 cups Clearly Organic Flour, sifted

1 teaspoon baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt

1/3 cup plain Greek yogurt

3 Tablespoons Clearly Organic Butter, softened

1/2 cup Clearly Organic Brown Sugar

1/4 cup Clearly Organic Honey

2 large eggs

1 cup mashed cooked sweet potato (or pumpkin purée)

Clearly Organic Cooking Spray

Preheat oven to 350 degrees. Add flour, milled flaxseeds, baking powder, baking soda and salt to a medium size mixing bowl. Gently mix with a fork and make a well in the middle of the dry ingredients. In a separate bowl whisk together Greek yogurt, melted butter, brown sugar, honey and eggs. Then add mashed sweet potato to the yogurt mixture and stir with a spoon. Add wet ingredients to the dry ingredients and gently stir until moist. Place batter in a greased 8×4 in loaf pan. Bake at 350 degrees for 45-50 minutes or until wooden pick inserted in center comes out clean. Cool for 10 minutes

Sweet Potato Flaxseed Bread

Sweet Potato Flaxseed Bread

Sweet Potato Flaxseed Bread

Sweet Potato Flaxseed Bread

Spaghetti Squash Casserole

1 medium size spaghetti squash, prepared

2 Tablespoons Clearly Organic Olive Oil

1/2 teaspoon ground pepper

1/2 teaspoon salt

1 Tablespoon Clearly Organic Olive Oil

1 small yellow onion, diced

1/2 teaspoon Clearly Organic Basil

1/4 teaspoon Clearly Organic Thyme

1 cup mushrooms, sliced

2 cloves garlic, minced

1 1/2 cup Clearly Organic Marinara Sauce

1/2 cup mozzarella cheese

1/4 cup Parmesan cheese

Prepare spaghetti squash. Preheat oven to 400 degrees. Cut spaghetti squash in half and scoop out seeds. Rub cut side of squash with olive oil and salt and pepper. Place cut sides down on a greased baking sheet. Roast for 45-50 minutes. Remove from oven and let cool for 10 minutes. Reduce heat in oven to 350 degrees. In a large sauté pan add olive oil and onion. On medium heat sauté for 5 minutes, then add spices, mushrooms and garlic. Continue cooking for 5-8 minutes. Add marinara sauce and let simmer for 10 minutes, stirring occasionally. In a greased 8×8 baking dish add 1 cup of sauce then 1/2 of the spaghetti squash. When removing squash from the rind separate squash strings with a fork. Layer on the remains sauce mixture and sprinkle on 1/4 cup mozzarella cheese. Add other half of spaghetti squash and top with remaining cheese. Bake for 20 minutes. Let casserole cool for 10 minutes before cutting and serving.

Spaghetti Squash

Spaghetti Squash

Spaghetti Squash

Spaghetti Squash

Spaghetti Squash

All Things Avocado

Avocados are the new favorite addition to any meal. This nutrient rich fruit can take a lettuce salad or a sandwich to the next level of flavor and satisfaction. The reason behind avocados rise, and decline years ago, is related to its fat content. Avocados are well known for being higher in fat, which is entirely true. However, most of the fat content avocados offer is monounsaturated fat, this particular type of fat helps lower your risk for cardiovascular disease. Avocados also have a unique ability to help increase the absorption of vital nutrients in your body.

 

If you haven’t joined the bandwagon of increasing your avocado consumption, it might be a good choice to consider. Avocado toast, sliced avocado on a salad and avocado pesto are my favorite ways to incorporate this super food. In fact I even chose avocado to be the first food I introduced to my little girl when she was able to start enjoying solid food. Watch the Clearly Organic blog for some delicious avocado based recipes!

Super Seeds

In recent years health professionals have encouraged the addition of seeds and nuts to daily meal plans to increase your nutrition profile. We now see flax seeds being added to lots of products from chips to frozen waffles. Hemp and chia seeds are also becoming increasingly popular in everyday recipes.

The main health benefit that flax, chia and hemp seeds offer is the essential fatty acid omega-3 alpha-linolenic acid (ALA). This essential fatty acid offers many disease prevention characteristics and it works as an anti-inflammatory in your body. Hemp seeds are set apart by one key factor, they contain all essential amino acids. Which is very rare for a plant food. This makes hemp seeds an excellent choice for vegans and vegetarians. Hemp seeds, flaxseed meal and chia seeds are great additions to a wide variety of foods. Watch our Clearly Organic Blog for unique recipes that incorporate these super seeds!

Coconut Oil Brownies

These fudgy brownies are rich and delicious. The coconut oil and bittersweet baking chocolate gives this dessert a smooth texture with just a hint of natural coconut throughout. This is my favorite brownie recipe of all time!

4 oz bittersweet baking chocolate

3/4 cup Clearly Organic Coconut Oil

1 cup Clearly Organic Sugar

3/4 cup Clearly Organic Brown Sugar

3 eggs

1 teaspoon Clearly Organic Vanilla

3/4 cup Clearly Organic Flour

1 cup unsweetened cocoa powder

1/2 teaspoon salt

1/2 teaspoon baking soda

Preheat oven to 350 degrees. Line an 8×8 inch baking dish with foil or parchment paper. In a small sauce pan melt baking chocolate and coconut oil. Stir continually. Set aside and let cool. Mix together flour, cocoa powder, salt and baking soda. In a separate bowl add brown sugar, white sugar, eggs and vanilla. Add oil mixture to the sugar mixture and stir until evenly distributed. Then add flour mixture and continue stirring until smooth. Pour batter into prepared baking dish and bake for 35-40 minutes. Let cool completely. Since these tasty brownies are so moist it is best to cut them after they have been chilled.

Coconut Oil Brownies

Coconut Oil Brownies

Coconut Oil Brownies

Coconut Oil Brownies

Coconut Oil Brownies

Coconut Oil Brownies

Coconut Oil Brownies

Coconut Oil Brownies

Artichoke Chicken Bake

2 Tablespoons Clearly Organic Olive Oil

1/2 cup yellow onion, chopped

4 to 5 boneless skinless chicken thighs

2 cloves garlic, minced

1/4 cup sour cream

1/2 cup plain Greek yogurt

1/4 cup organic mayonnaise

2 Tablespoons Clearly Organic Flour

1 teaspoon Clearly Organic Dried Basil

1 teaspoon Clearly Organic Dried Thyme

1 teaspoon oregano

1/2 teaspoon Clearly Organic Ground Black Pepper

Salt to taste

1/2 cup quartered artichoke hearts

3 cups fresh spinach leaves

20 Clearly Organic Golden Rounds Crackers, crushed

1/4 cup Parmesan cheese

Preheat oven to 350 degrees. Place onion and olive oil in a large sauté pan with a lid. Heat on medium heat for 5 minutes then add chicken, garlic, salt and pepper. Heat until onions begin to caramelize and chicken starts to brown, about 8 minutes. In a small bowl whisk together sour cream, Greek yogurt, organic mayonnaise and spices. Sprinkle flour over browned chicken mixture then add cream and spice mix to the sauté pan. Stir to distribute and bring to a gentle boil. Reduce heat to simmer and continue simmering for 5 minutes. Add spinach leaves and artichokes, gently stir then cover pan to wilt spinach, simmer for 2 minutes. Transfer to a greased 8×8 baking or casserole dish. Sprinkle cheese and crushed crackers on top of the chicken mixture. Bake for 15-20 minutes, or until bubbly and thick around the edges. Remove from oven and cool for 5 minutes. Serve over a bed of baby spinach.

Artichoke Chicken Bake

Artichoke Chicken Bake

Artichoke Chicken Bake

Artichoke Chicken Bake

Artichoke Chicken Bake

Artichoke Chicken Bake

Artichoke Chicken Bake

Artichoke Chicken Bake