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Cauliflower Has Some Competition!
July 4, 2019
I don’t know about you, but I see literally everything these days made from cauliflower including crackers, wings – yes even wings, gnocchi, tots, pizza crust and of course the riced cauliflower. You name it, I’m sure it exists. This trend has been around for a while, and we still get many questions about it as more of these plant-based products make their way to grocery store shelves. It was initially started by the low carb movement as a way to reduce carbs (i.e. instead of rice choose riced cauliflower to go from carbs to no carbs). As a dietitian, I LOVE the fact that we are adding another veggie to the plate in so many creative and fun ways! I mean turning cauliflower into wings – that’s pretty amazing. The flavors are quite impressive, too. However, I do want to course correct and be sure we are all on the same page that carbs are GOOD for us and that we do need carbs at every meal, including those of us with diabetes and those trying to lose weight. It truly is the number way that our body prefers to get energy and its most efficient for our bodies. The problem is when we are getting too many carbs and when we are choosing simple carbs as opposed to complex carbs (i.e. whole grains, fruits, starchy veggies, milk and yogurt). I tell clients that if they want to take part in enjoying all things with cauliflower, that’s great. I will definitely be cheering you on as you add another veggie to the plate, especially one that wasn’t especially desired prior to this trend. I love this rebirth of cauliflower, BUT please ensure that you are still getting carbs at that meal and of course those whole grains that are rich in iron, fiber, B vitamins and offering protein. What does this look like on the plate you ask? When doing riced cauliflower, I would recommend doing half riced cauliflower half whole grain brown rice or quinoa. And then still half you plate being fruits and more veggies with of course your serving of protein and dairy as illustrated on MyPlate. Or if you are doing mashed cauliflower instead of mashed potatoes (which are still very healthy; it matters about the portion and what you are adding to them that makes all the difference) again you could do half mashed potatoes, half cauliflower or the mashed cauliflower, but add a slice of whole grain bread to the meal. This way you are still getting in whole grains and complex carbs during your meals 😊 Finally, just because something is made with cauliflower doesn’t mean it is always healthier, it can have added sugar, added sodium and lots of fat for it to taste good. For example, mashed cauliflower with all the bacon and cheese- we all know its tastes amazing, however, keep in mind “everything in moderation,” 😉 It’s best to always check the shelf tag for that ‘Dietitian’s Choice’ label indicating that it is a better for you option. Cheers to making veggies cool and fun!!! Who knows what the next vegetable trend will be, perhaps cabbage? Who knows! More and more we are seeing consumer interest move towards more plant-based foods, bolder flavors, and overall healthy eating and gut-health are top of mind. Always remember that as trends change and new eating patterns appear in the media, ask our team of Registered Dietitians to give you the science-based research to help you know what truly is best for you and your personal health. You can count on us to keep you updated and well informed!! Peace and Wellness, Ashley...
More 4th of July Recipes!
June 27, 2019
Happy 4th of July Everybody! We are in the heart of summer in the Midwest and my very favorite holiday is almost here! I love spending time in the sun, especially near the water, and entertaining family and friends. You create the best memories when you are all together on a beautiful 4th of July afternoon watching boat parades on lake and playing back yard games. This year I decided I don’t want to be caught up in the kitchen on the 4th of July because I don’t want to miss all the fun that’s going on outside. So, I came up with some easy and tasty ideas that I want to share with you so that you can enjoy the fun happening in your own back yard! Let’s get started… I decided this year that I’m finding recipes that I can make in advance that are also quick and easy. First step is the entrée! I’m going to serve Country Style BBQ Rib Sandwiches. I wanted the ribs to be so tender they would just fall apart, and I succeed! You can go boneless in this recipe but with the bone-in you get so much more flavor. And with only 3 ingredients to make the ribs, it doesn’t get much easier than that! Grab some dollar buns from any of our Bakeries and coleslaw from our Deli bringing the ingredient list up to only 5. I call that a win! Next up, I wanted to prepare an appetizer to share. For all you Buffalo Wing lovers this recipe is going to blow you away! This Layered Top The Tater Buffalo Dip is perfect to make the day before and keep chilled until you’re ready to serve. Serve with some crackers and celery and you’re ready to go. You can even get the celery pre-cut in our produce departments! Now I always like to have some kind of special drink for my guests on the 4th of July and I wanted to really play up the 4th of July theme… so, I got a little creative this year! I decided to do a layered drink and tie in the Red, White and Blue colors. This drink is called the All American and it tastes as good as it looks! Plus, it’s also really fun to make! I wanted to use a taller glass when serving these drinks, so I doubled the recipe. You can use a shorter glass when preparing these drinks too! Now to garnish the drinks all I did was take a Kemps All American Popsicle and put it right in there! What better way to celebrate the 4th of July? They’re red white and blue, they make a great garnish for this fun drink, plus, they’re awesome for the kids and a cool treat on those hot summer months! Have a great and safe 4th of July family and friends celebration and we will see you soon! Jayne...
Spring Into Summer With Smoothie Bowls
May 29, 2019
Spring Into Summer with Smoothie Bowls Like to eat? Me too! While smoothies are a quick and easy way to get in great nutrition, I’ve always had one personal problem with them – I’d rather eat my food than drink it. Then entered the smoothie bowl. Tasty, nutritious and Instagram worthy? Hellooooo #BowlGoals. While making a smoothie bowl is quite straight forward, I am sharing my top 5 tips for getting the most nutrition (and taste) out of your next creation. Start with a nutritious (and tasty) base When making a balanced smoothie bowl (or any meal or snack for that matter), it is important to include a protein, carbohydrate and healthy fat. For this tip, let’s focus on protein. While there are many ways to incorporate protein into a smoothie bowl, one of the best ways I recommend is to use a protein-rich base like: Kefir Milk or lactose-free milk Soy milk Greek yogurt Skyr-style yogurt Not only do these options provide protein, they also contain other nutrients like calcium, vitamin D and probiotics! All the fruits and veggies Next up, let’s chat about carbohydrates. Carbohydrates, especially fruits and veggies, are an important part of what we eat. According to the CDC, 76% of Americans are not consuming the recommended 1.5-2 cups of fruit per day and 87% are not meeting the 2-3 cups of veggies recommended per day.1 This means there is plenty of room in our smoothie bowls for fruits and veggies! Fruits One of my favorite tips is to add frozen fruit! This allows for a thicker and creamier texture – perfect for eating by the spoonful. Frozen, fresh and canned fruit (in 100% fruit juice) are great ways to add flavor, color and variety. My personal favorites are using in-season fresh fruit (bananas are always a great option), frozen berries or cherries and canned pineapple! Veggies Long gone are the days where you must have a brown smoothie bowl in order to get your veggies! Although greens (like spinach and kale) are great additions to smoothies, milder tasting veggies such as cooked cauliflower or sweet potato can add variety in texture and nutrition. Don’t forget about no-salt added canned beans! White northern beans and chickpeas also add great variety and are an inexpensive addition to your smoothie bowl. Add in your healthy fats Healthy fats are often forgotten when blending up a smoothie bowl, however, they can add in key nutrients such as fiber, healthy monounsaturated fats and omega-3s! Try adding one of these the next time you create your own concoction: Avocado Nut or seed butter Flax oil Avocado oil Hemp seed Chia seed Ground flax seed Blend it up This may sound like a simple step, but I wanted to include this tip with a few helpful hints. If using greens, blend the base and greens first before adding in other ingredients. This will ensure that greens are well blended. Although I said I like to ‘eat’ my food, I’m not a fan of leaves of spinach sticking out of my smoothie bowl. If you are not going to eat your smoothie bowl right away (aka meal prepping), be warned that you shouldn’t mix dairy and pineapple together. Pineapple naturally contains the enzyme bromelain, which when mixed with dairy and left to sit, the dairy will curdle. Don’t forget the toppings After you have your tasty, nutritious and blended creation, the fun part starts. Pour your smoothie mix into your favorite bowl and top with tasty toppings! You can choose toppings based on flavor or design, but either way, have fun with it! Here are some of my favorite suggestions: Nuts and seeds Hemp, chia, and flax seeds Nut and seed butters Fruit slices Edible flowers 100% dried fruit Cacao nibs Granola To help start you off right, try one of my personal favorite smoothie bowl recipes – Blueberry, Avocado, and Banana Smoothie Bowl! Healthy and Happy Eating, Emily Parent, RD, LD (2015, July 10). Adults meeting fruit and vegetable intake recommendations — United States, 2013. Retrieved from www.cdc.gov/mmwr/preview/mmwrhtml/mm6426a1.htm ...
Memorial Day Entertaining
May 22, 2019
Hello Everybody! It’s Memorial Day Weekend and this is the kick off to summer! This is the weekend that the cabins are opened, camping starts and we are entertaining our family and friends. The weather isn’t always the greatest this weekend, so you kind of have to play it by ear. That’s why I try to come up with food that you can grill outside of the weather is great or you can also make inside if Mother Nature isn’t playing nice! I can hardly wait to make these recipes again. I hope you enjoy them as much as I do! Cuban Sliders This time I have a Cuban Slider Recipe that I went crazy for the first bite I had. It makes several servings making it great for bigger get togethers. Plus, it is super quick and easy to make, so you’re spending time with your guests instead of in your kitchen! I had a Cuban Sandwich about a year ago for the first time and thoroughly enjoyed it. When I saw this recipe for sliders I knew I just had to try it. I will be making this recipe several times throughout the summer because it is just that good. Fresh Summer Salsa Next, I make this Summer Salsa Recipe every time I’m at the cabin entertaining because my guests absolutely love it and request it every time they come over. I can promise you that there are no left overs and your guests will be happy! It goes great with basically anything and it is even better when the fresh vegetables come from your garden later in the season. Swap the Pineapple with Mango if you prefer, or toss a little of both in for an added twist! We also don’t have all the time in the world like we want, so when I’m short of time I stop into anyone of our Deli Departments. They have a wide variety of salads, smoked beans and fruit salads that go great with any meal! Have a Great Memorial Day weekend and enjoy the kickoff to summer! We waited a long time for warm weather so let’s enjoy it with family and friends! Jayne...
May 17, 2019
Asthma Awareness Did you know that May is Asthma Awareness Month? Asthma is a chronic disease that affects the airways in your lungs (your airways carry air in and out of your lungs). For those that have asthma, the inside lining of their airways become sore, swollen and sensitive. When sensitive, they then react strongly to things that they are allergic to or find irritating. This reaction causes the airways to get even narrower and the lungs get less air… and lungs not getting air is obviously a bad thing! Symptoms of asthma include Wheezing Coughing, especially early in the morning or at night Chest tightness Shortness of breath Not all people who have asthma have these exact symptoms, and having these symptoms doesn’t necessarily mean that you have asthma. Doctors will diagnose asthma based on tests that gauge the strength of the lungs, a thorough medical history, and a physical exam. For those that have asthma, when their asthma symptoms become worse than usual, it’s called an asthma attack. Severe asthma attacks may require emergency care and they can even be fatal. Asthma is typically treated with two different kinds of medications: quick-relief medications to stop asthma symptoms and long-term control medicines to help prevent asthma symptoms. We have been busy this month spreading the word about asthma and helping our patients better manage their asthma. Here are some of the things we have been doing in our stores and pharmacies; Asthma Control Tests – A quick assessment of how well someone’s asthma is being managed Asthma Action Plan Reviews – Making sure patients know what to do when not feeling well Immunization Screenings – Patients with asthma should have flu and pneumonia vaccines Wellness Wednesday Events – Hosted by our Pharmacists and Dietitians in select locations Peak Flow Meters for sale – A tool to help assess asthma control As always, stop by any of our pharmacies if you have questions about any of your inhalers or medications. Also, check out the Minnesota Department of Health’s asthma webpage. They have a ton of great resources and educational materials that are FREE! Jason Pharmacy Clinical Program Manager...
Meet Our Cake Decorators!
May 5, 2019
Meet Our Cake Decorators! We have a remarkable staff of incredibly talented and passionate cake decorators… and we would love to introduce you to some of them! Autumn I have only professionally been cake decorating since September of 2018. I would decorate cakes for fun, inspired by my favorite cooking and baking shows. I always watched them growing up and thought, “I want to do that, too!” Now I am doing my dream job every day! My forté is quirky and whimsical cakes, like me! Anything from a garden full of gnomes to a robot playing football. I’m excited to continue expanding my artistic abilities. One day, I’d love to own my own bakery! Jonathan I’m not a typical decorator who went to school or had lots of training. I’m all self-taught. I started off as a cashier, but I’ve always had a creative side so I jumped at the chance to work in a bakery. Four years later, I’m designing and decorating countless cakes for every guest that walks in! I even did a video for our YouTube channel! I love creating cakes that make your day or event even more special! Lisa I was born and raised in Central Minnesota. My daughter, Shawma, and I love the MN State Fair. It’s where my partner, Steve proposed to me, right in front of the Midway. I decorated a cake that has all my favorite life memories, including the MN State Fair, becoming a mother and a grandmother and even my Graphic Arts education at SCTCC which helped develop my creative ability that I used in all of the cakes I decorate. Custom designed cakes are a fantastic way to celebrate milestones and memories for yourself or for someone important in your life! Jill My entire life I have always loved creating art projects and craft items. It has always made me happy and kept me busy. Cake decorating allows me to do both of those for my job so I absolutely love it! My most requested and favorite cake to design is a birch tree stump with a fall theme that has colorful leaves. This cake also comes in a winter theme that has pine bows all over it that is very popular. The best part of my job is seeing the happiness and excitement when a guest pick up their cake. Sometimes, they even cry tears of joy! It always makes me so happy to see their reaction. I once did a military cake for a women’s organization and when they came to pick up the cake they looked at it and started crying! I thought I did something wrong but they were just beyond thrilled with how it turned out! I love seeing the reaction of our guests when they pick up a cake I’ve created for them! Martha I like to create cakes with bright colors usually with flowers but my most requested cake ordered is the Game Station cake. I didn’t go to school for cake decorating but did take many art classes in high school. My creativity comes from the theme a guest has chosen for their party. I gather ideas and then put my own fun twist to it. I love that I’ve worked here long enough now that I get to see the local kids and families grow, often reminiscing about past cakes I’ve made for them. I’ve created wedding cakes for some and then have had the privilege of creating gender reveal cakes and 1st birthday cakes as their family expands. Reveal cakes are fun especially when the parents don’t even know. I’ve had the experience numerous times of opening the sealed envelope from the sonogram being the first person to know the gender. It’s hard to contain my excitement! I love helping make our guests celebrations even more memorable with a custom-designed cake!! Ana I have been decorating cakes for 12 years at Coborn’s. My love for cake decorating began when I was hired to work in cake production at the Cash Wise bakery in Waite Park. During my breaks, I would watch the cake decorators ice plain cakes and turn them into beautiful cakes that were too pretty to eat. Fortunately for me, a job opportunity opened up at Centennial a few years later, where I would meet Nellie, who would train me into the wonderful world of cake decorating. My favorite cakes to decorate are those with floral designs inspired by nature, and vibrant cakes that are full of colors. Nothing makes my day like seeing customers pick up their cakes and the smiles on their faces when they see them for the first time! Kelly Jo I have been decorating cakes for over 20 years. One of my first cakes I created was a Holly Hobbie design which I entered into the county fair at age 13. From there I moved on to creating roses that looked like cabbages and writing that you couldn’t even read! As I became more skilled, my love for cake decorating became my profession. I was the first cake decorator that was hired at Riverside Coborn’s in Sartell back in 1987. I took some time off to raise my family but returned to the cake decorating world to continue my passion and here I am today! Melanie I grew up watching my mom decorate cakes at home for family and friends. I started working for Coborn’s in 1994 at the central bakery and learned from many great bakers and decorators. I became Bakery/Deli manager at Coborn’s 5th Avenue store and continued decorating cakes. When the Coborn’s Cooper store opened I became a full-time cake decorator. After having a baby, I transferred to Coborn’s in Clearwater as part-time cake decorator. I have taught many cake decorating classes for local grade schools, 4-H programs, U of M extension service and even seniors in nursing homes. I enjoy sharing all that I’ve learned about cake decorating and continue to learn new things from my students. I am passionate about bakery and hope to encourage and inspire new decorators! Erica I’ve been a Coborn’s cake decorator for eight and a half years. I have always been an artsy person, taking a lot of art classes in high school, and particularly love arts that involved working with my hands. When I first started decorating cakes, I found an immediate passion. Since working here, my work has been featured in Minnesota Brides magazine, I’ve won Gold Awards in the Upper Midwest Bakers Convention and have built a loyal guest following. While I am skilled in fondant cakes, I have a passion for creating beautiful cakes out of buttercream icing. One of my specialties is caricature cakes. I just love taking a photo of the guest of honor of a celebration and turning it into a caricature of them on their cake. I am always building my skills and would love helping make your celebration even more memorable! Amanda I have been a cake decorator for over 7 years and four of those years have been with Coborn’s. Some of my favorite designs to create are tiered cakes with rosettes on the side. I find rosettes add a very beautiful and elegant touch to cakes. The rosette design is a request I get quite often especially during wedding season because it seems to go great with any theme. The basket weave is another design that I love creating on cakes. It really is a great spring time element and when spring comes around it seems like I go crazy with this design. I can do so much with the basket weave technique and its gorgeous for any event – especially a wedding. ...
May 2, 2019
Spring Cleaning Your Pantry! The weather is warming up and if you’re like me, you’ve got the windows open and you’ve already started doing some spring cleaning! Of course, it’s great to tackle all the grime and dust that builds up in places around your home, but there’s one area that most people tend to forget about in their cleaning frenzy… the pantry! Are you up for the challenge? Then join our Spring Cleaning #PantryChallenge! It’s the perfect time to clear out your expired food items and re-organize your food storage space to be more functional for the whole family. I’ve established a How-To-Guide on cleaning your pantry, fridge and freezer! It’s easy to follow and you can do it on your own time. #PantryChallenge Goals: Get rid of expired food in your pantry, freezer and refrigerator. Guide your meal planning to utilize items you have on hand. Give you inspiration to make better choices for you and your family! Let’s Get Started Pick your zone! Start in the pantry, fridge or freezer. Where you start doesn’t matter, as long as you take the first step. Just know you will repeat these steps with each space. Step 1: Take EVERYTHING out I mean it… EVERYTHING! If you keep any small appliances or other non-food supplies in your pantry, clear them all out. This will help you start fresh and keep things organized where they need to be. Plus, it’s a good chance to dust off the ones you haven’t used in a while or consider donating items you haven’t used in a REALLY long while! Step 2: Toss all expired food I can pretty much guarantee that you’ll have some items in your house from 2017 or before. (I’m guilty, too). Toss them out and keep only the items that you and your family will eat. For non-perishable items that are not expired and you don’t see your family utilizing, donate them to your local food shelf. Step 3: Write it down Write down all food items that you are keeping. Find a blank notebook, scratch paper or an app in your phone… whatever works for you! Make 3 columns – Pantry, Freezer & Refrigerator. Write down all the items that you still have on hand, make sure to exclude all the items that were outdated and donated. Step 4: Scrub-a-dub-dub! Clean & wipe down the space. Now that everything is out, give it some good old-fashioned elbow grease and get cleaning! Get in those corners and be sure that your food is being stored in a clean place. This would be a good opportunity to add or replace shelf paper in the pantry or add a coat of paint to brighten up the space too! Step 5: Re-stock Put all your items back in. Keep them organized as you go by putting like items together. This is a good time to add new shelves or bins to help keep your food organized. Double check the food as you return it to the space to see if the cans or boxes may be dusty too. Wipe them down if needed so they don’t dirty up your nice clean shelves. Smarter Meal Planning Take the list that has all the food items you have in your pantry, fridge, and freezer. Are you overwhelmed? It’s amazing how much food we have on hand, yet, we can still come home and think “We have no food in this house!” (I’m guilty, too!) The last step to our #PantryChallenge is my favorite part! I challenge you to use the list of food that you have on hand and create as many meals out of it as you can! For example, if you know you have pasta and lean ground beef, perhaps you make spaghetti and meatballs one night. Or if you have a variety of canned beans, maybe you try out some chili. The goal is to plan meals that utilize the food you have on hand to help you use up the food that’s been sitting in the cupboard for quite a while. So, get creative with your meals or find some new recipes! (We have lots of great Dietitian’s Choice recipes right here on CelebrateMore!) By planning ahead, it’s easier to plan healthier, more balanced meals for the whole family. Plus, your shopping list should be much shorter if you’re utilizing what you already have at home, saving you time and money at the grocery store! Share your photos with us! Take a before and after photo… You’ll be glad you did! We would love to see the progress and improvements you made in your home with the #PantryChallenge! So, show off a little on how you are reducing food waste and stretching your food dollar. Share your photos on Instagram and tag us @Coborns_Stores. We would love to know what other tips you might have when it comes to spring cleaning your pantry! Cheers to spring!! Amy, RD, LD...
Let’s talk about CBD
April 24, 2019
Let’s talk about CBD Everyone has probably heard about the recent explosion of CBD products that seem to be popping up everywhere. I thought it was worth spending some time talking about all things CBD. What is CBD? CBD stands for cannabidiol, CBD is one of the ingredients in marijuana. The other, slightly more well known, ingredient is THC (tetrahydrocannabinol). THC is the psychoactive ingredient that gives recreational marijuana users the “high” associated with it, CBD is the anti-psychoactive ingredient that may (or may not) provide some benefit. The Cannabis plant can be grown in variants that have different amounts of each ingredient; those that are low in THC and high in CBD are called hemp, while those high in THC and low in CBD are called marijuana. Hemp is now legal for farmers to grow crops for fuel, fiber, clothing, etc. This has created the somewhat murky legal landscape of whether or not companies can produce over-the-counter items containing CBD. Do CBD products even work? Depending upon the definition of the current laws, companies may be able to make CBD products for consumer use as long as they have THC limits under 0.3%, and there are no recommended or approved doses of CBD. There seems to be some limited evidence that CBD products can be helpful for certain types of seizure disorders, evidence for other conditions (pain, anxiety, inflammation) is lacking. The FDA recently approved a prescription product containing plant derived CBD to treat 2 rare forms of seizures… it is licensed as a specialty medication only available from select pharmacies to the tune of about $35k per year, called Epidiolex. Because the CBD products showing up on shelves now are not regulated by the FDA, there is no guarantee that they are being produced at high standards or have the amount of the ingredients in them claimed. In a recent study of CBD product; 7 of 10 CBD products did not contain amount advertised (43% under, 26% over) 1 of 5 products contained THC over limits allowed (0.3%) There are also reports of interactions between CBD and prescription medications that can result in elevated levels of the medications, and there have also been low rates of elevated liver enzymes. Are CBD products legal? According to a recent statement from the Minnesota Board of Pharmacy… no. In summary, the sale of most products that contain CBD extracted from any type of cannabis plant and intended to be used to treat medical conditions or to alter the structure and function of human or animal bodies, remains illegal under both federal and state law. The exceptions would be FDA-approved drugs, such as the recently approved Epidiolex®, and the products allowed to be sold under state law by the manufacturers that are regulated by the Minnesota Department of Health, Office of Medical Cannabis. We are still in the very early stages of figuring out medical marijuana use, recreational marijuana use, CBD containing products, and the rules/regulations around them. For now, most organizations are taking a wait and see approach regarding how to address them. As healthcare providers we can only preach caution as we have no legal ground to stand on yet. Jason, Pharmacy Clinical Program Manager...
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