Jess’s favorite items (plus a new trend!) to try in the new year
Cheers to 2023! As you reflect on the adventures of the past year and look forward to the opportunities of the year to come, I challenge you to consider trying something new. When I think about trying something new, I naturally gravitate towards food. So, to help you get started on your own “something new,” these are some of my favorite and lesser-known items (plus one trend) that I urge you to try in the New Year!
1. Sweet Haven Tonics
You have GOT to check this gem out! Sweet Haven Tonics handcrafts delicious concentrates right here in Minnesota for both cocktails and mocktails. These wonderfully fresh flavored tonics will produce an awe-worthy drink in about 30 seconds. Yes, you read that correctly – 30 seconds! With flavors like Lemon Basil Lavender and Spiced Cherry & Orange, these tonics are too exciting to pass up. Mix your flavor of choice with plain seltzer water for a mocktail or add liquor to make it a cocktail. The versatility and flavor of these products make them a bar cart must-have.
2. Black Bean Sun Chips
Sun Chips are an awesome choice for a savory and crunchy snack. They make reaching your daily 3 servings of whole grains easier by pairing whole grains with exciting and delicious flavors. In recent months, you may have noticed some new options in the chip aisle under the Sun Chips name! Sun Chips now sells a line of chips that contain real black beans. Black beans are rich in fiber and protein, so naturally these new chips boast slightly higher protein and fiber content. Not to mention the fun new flavors to compliment the inviting taste of black beans!
3. Superior Fresh Citrus Splash Greens
Sound familiar? That’s because I wrote about Superior Fresh Salmon back in October! At their facility, they recycle the water from the salmon pools to the aquaponic greenhouse, and the plants thrive on the nutrient rich water. They grow many varieties of leafy greens, but this one is by far my favorite. The unique sharp flavor of the Citrus Splash greens comes from red veined sorrel leaves. Which are as beautiful as they are scrumptious! Try out our Winter Greens and Grains Salad to experience it for yourself. Learn more about their salmon here!
4. Spindrift
I’m a HUGE fan of this sparkling water. While it may not be a new product, it’s newer on the seltzer water scene in the Midwest. The contents of this sparkling water set it apart from others, with each can of Spindrift featuring real fruit juice! The flavors range from a classic lime to a more adventurous pink lemonade, and everything in between. So, there’s a flavor for everyone! These are so yummy straight from the can, over ice, or even in a mocktail.
5. Swicy (sweet + spicy)
Here’s a new word to add to your vocabulary! We learn something new every day – right? This goofy word describes the collision of two bold flavors – sweet and spicy. You’ll see a lot more of these types of dishes and products heading into 2023. My personal favorite way to enjoy this flavor fusion involves combining the sweet of dark chocolate with the spice of Cayenne pepper. Get a head start on the trend with our Sweet & Spicy Chicken and Broccoli and Swicy Chile Brownies!
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It’s always fun to try something new! Who knows, maybe you’ll find a new favorite food in 2023.
A New Perspective:
A Unique Shopping Experience In The New Generation Coborn’s Marketplace Stores
Jennie & Emily
Hello all! My name is Jennie Xiong and I am a dietetic intern through the St. Cloud Hospital Dietetic Internship. I have been working with various Coborn’s dietitians (who are all awesome by the way) during my community rotation to learn more about what their roles are as Coborn’s Supermarket Dietitians. Food and health is such a hot topic nowadays and continues to be an important aspect in our everyday life, which is why it is important for us to build a healthy relationship with food!
Many of us are guilty of running into a grocery store and grabbing only what we need and running back out. We all live such a fast-paced lifestyle that we often forget to appreciate our relationship with food. In today’s world, grocery stores like Coborn’s are reinventing themselves to give customers a better and more interactive experience while they do their shopping.
I don’t think I’ve ever been so excited about grocery shopping until I was given a store tour during my rotation. Yes, a store tour, that’s a thing! I was given a store tour by one of the Coborn’s dietitians, Amy, and believe it or not, my jaw dropped. The last time I was in a Coborn’s grocery store, I was in it for less than 5 minutes, not giving much thought about my grocery shopping experience at all. However, this time around, walking around the store and seeing what they have to offer sparked a lot of excitement within me. I was tempted to go grab a grocery cart and start shopping at that very moment!
Grocery shopping is a great way to build your relationship with food. Now some of you may think that sounds silly but having a positive relationship with where and how you get your food will give you a better outlook on food and your overall health. To sum up my experience, I have some of my biggest “AHA” moments during my tour at Coborn’s listed below, which illustrates the new generation of Coborn’s Marketplace!
Chop Shoppe
On the run? No problem! The Chop Shoppe at Coborn’s provides freshly cut produce just for you! Did you know that you can also choose a whole item in the produce section (such as a mango) and bring it to the Chop Shoppe where they can cut it however you want? The Chop Shoppe also makes their own juices using only their fresh fruits and vegetables. Try the Green Ninja, it’s delicious!
Better for You Check Out Lane
Look out for the “Better For you Check Lane” when checking out at Coborn’s! This checkout lane includes dietitian’s choice products that are beneficial for your health, so skip the sugary candy bars and grab a KIND bar instead! Coborn’s is one of the few grocery stores in the country that has implemented this idea into their grocery stores to make healthy food more accessible to their customers!
The Misfits
Coborn’s partners with Misfits which aims to help shoppers save money and reduce food waste! The Misfits provide Coborn’s with “ugly” fruits and vegetables to be sold at a lower price. Instead of having them thrown away, shoppers can purchase these products. The best part about this? These produce items have the same nutritional benefits as the ones you see on the shelves! Go green!
Flavor Seal Packaging
When cooking, you only want the freshest food for you and your family, is that right? Well look no further. Coborn’s provides flavor seal packaging on select brands of meat which preserves freshness and flavor. Additionally, there are no meat drippings, which is a plus! Doesn’t get better than that!
Free produce for kids
One of the best aspects about Coborn’s is that they offer fresh fruits for the little ones! And guess what? It’s free! This is a great way to get kids to eat their fruits, so take your kids to the produce section at Coborn’s to check it out!
While I’ve been with Coborn’s, I also had the opportunity to test out recipes with the dietitian team! We worked together to increase the fiber content in these Zucchini Carrot Mini Muffins by adding in ground flaxseed into the original recipe. This recipe is very easy to follow and perfect for everyone, especially children! Give it a try and let us know what you think!
It’s officially June! Up here in the Midwest, we are enjoying our beautiful summer weather. On a hot summer day, sometimes just an ice cold glass of milk, really hits the spot! We’re excited for the month of June because it is National Dairy Month!
Dairy products are a staple in the diet, I mean seriously, who doesn’t love cheese?! We’re talking all about our favorite dairy products and the high-quality nutrition behind them.
Nutritional Benefits
It’s recommended to choose low fat or fat-free dairy products because they:
Contain calcium for bone growth and maintenance of overall bone health
Contain potassium which may help support healthy blood pressure levels
Are a good source of protein
– Did you know 1 Cup of 1% or Skim Cow’s milk contains 8 grams of protein?
May help reduce the risk of developing osteoporosis
How much dairy do you need per day?
Most adults should be getting 3 cups of dairy every day! Check out the full Daily Dairy Table from MyPlate.
Different Dairy Foods
We have so many types of dairy products out on the market today. We also have many dairy alternatives as well for individuals with other nutritional needs. Find more info on my article from last year which compares milk and milk alternatives.
Milk
Cheese
Butter
Yogurt
Cottage cheese
Kefir – haven’t tried it or heard of it? It’s a fermented yogurt drink that is a good source of protein! It’s also 99% lactose and contains active live culture (probiotics) to help promote good gut health. It’s high in protein, calcium and vitamin D
Ice cream & Frozen Yogurt – watch your portion size, but it’s a great sweet treat every once in a while. Keep an eye out for added sugar.
Ways to incorporate dairy:
Keep in mind your proper daily intake and your serving sizes listed in the chart above. For those looking for new ideas on how to incorporate diary into your diet, here are a few tips!
Add yogurt, milk, kefir, or cottage cheese to a fresh fruit smoothie for breakfast
Aim for a yogurt with less than 10 grams of sugar if possible. Also, look for the Dietitian’s Choice logo on the shelf tag throughout the store for items approved as Better for You options by our team of Registered Dietitians.
Enjoy kefir, kefir cups, yogurt, cottage cheese with fruit for a snack
Add savory flavors to cottage cheese if you don’t have a sweet tooth
Consume milk with meals
Add low-fat / non-fat cheese slices to sandwiches
Consume cheese with a snack such as cheese & whole grain crackers
Food Safety is Always the Most Important!
Please keep it safe by avoiding unpasteurized milk or other diary products made from unpasteurized milk
Keep all dairy foods refrigerated to avoid health hazards
Watch the expiration dates
“Best if Used By” date – the last day the manufacturer expects the product to be good to consume
“Sell By” date – is the last day the product should be sold in the store
Serving Size References
How well do you know what a serving size should be for different dairy products?
4 dice = to 1.5 oz. of cheese
1 slice of cheese
8 oz. glass of milk
½ cup of ice cream
½ cup of cottage cheese
½ yogurt or single serve container
8 oz. kefir drink
½ cup kefir cup or single serve container
Hopefully these tips will help you incorporate more dairy into your diets! If you have any questions, don’t forget you can reach out to us!
It’s March which means it’s almost Spring, but more importantly it means it’s National Nutrition Month! We may be bias, but March is by far our favorite month at the grocery store. Not only is it a month to celebrate food, it’s also a time to celebrate nourishing our bodies.
Every year, the Academy of Nutrition and Dietetics’ March campaign emphasizes the importance of making informed food choices and building a healthy relationship with food. In 2018, the theme is “Go Further with Food.” What does this mean exactly? Well, it means a few different things. First, we can have more energy and do more when we fuel are bodies with nourishing foods. Second, when we are more aware of what food we have on hand and how much we buy at the grocery store we can reduce food loss and waste which also means saving money! That being said, let’s talk about my top 5 tips for “Going Further with Food”:
Include a healthful variety of food. Remember, each food group contains different types of nutrients and in different amounts. It’s importance we get a good balance of these nutrients daily, but don’t be afraid to mix things up! Have a banana with oatmeal for breakfast every morning? Mix things up and add berries!
Consider what you have on hand. Before going to your local Coborn’s, Cash Wise Or Marketplace Foods, make a mental or physical note of what your already have in your pantry, refrigerator, and freezer. When we are aware of EVERYTHING we have on hand before going to the grocery store we often are able to use up those items that may be otherwise thrown out.
Buy only the amount of food that can be eaten or frozen within 4 days. Say what? Yes, you read that right. This is because items that are fresh or prepared should be eaten or frozen within a few days after preparing. Unfortunately, that hotdish sitting in the fridge you made last week needs to be tossed. To make sure that doesn’t happen again, be aware of how much you will eat within those days and freeze the rest. Hello, easy heat and eat meal!
Be mindful of your portion sizes. If we paid attention to our serving sizes and hunger cues I can guarantee we would not only feel better, we would also be reducing food waste as we would be more in-tune with how much we eat.
Move. Although this isn’t a food tip, it’s still a VERY important part of overall health. Find activities you enjoy (even in the winter!) and be physically active most days of the week.
We’d love to hear how you will be celebrating National Nutrition Month this year! Tune in to our Healthy Tip Tuesdays on Facebook Live each week and join us for lots of great topics on nutrition and even some great giveaways!
We’ve heard it all the time, “breakfast is the most important meal of the day!” How many of you always eat breakfast? If so, how much protein do you get at breakfast? Our team of Supermarket Registered Dietitians have teamed up with the MN Beef Council to bring you a little challenge for the New Year! Continue reading →
For those of you who are starting off 2018 with goals related to health & wellness, kudos to you! It’s a perfect time of year to get into a new routine. As far as better nutrition, just remember that it’s up to you to purchase good items at the store and eat your meals and snacks throughout the day to prevent yourself from getting too hungry!
The biggest struggle for individuals seems to be meal planning. Typically, dinner is the hardest for most families. With activities in the evening and coordinating when everyone will be home, planning dinner can be difficult. Others may struggle planning for dinner if they are cooking for just 1 or 2 people as well. Continue reading →
A Day in the Life of a Dietitian During the Holidays
Amy
Yes, we’re real people too. I promise I’m not the girl walking into my parent’s house for Thanksgiving carrying kale and carrot sticks. I love this time of year because it brings together my three most favorite things in the world: Family + Friends & Food. Continue reading →
We’re excited about our new program, Dietitian’s Choice, launching in Coborn’s stores this fall!
Grocery shopping can be stressful when shopping for nutritious foods. The new Dietitian’s Choice program easily calls out foods that support healthier choices during your shopping. To find those items, look for the “Dietitian’s Choice” logo on shelf tags located throughout the store. More than 5,500 items have been selected as better-for-you options.
After reviewing recommendations from the Academy of Nutrition and Dietetics, American Heart Association, FDA, USDA, World Health Organization, Mayo Clinic and Harvard School of Public Health, our supermarket dietitians established guidelines for “better-for-you” options.
CentraCare Health, with hospitals and clinics throughout Minnesota, has endorsed the Dietitian’s Choice program as well. Endorsement of the program by Central Minnesota’s premier health care provider affirms the quality of the Dietitian’s Choice program. It also demonstrates CentraCare’s ongoing commitment to partnering with community organizations to improve the overall health and wellness of the greater Central Minnesota region. Its endorsement adds credibility to the program in further promoting healthy lifestyles.
These guidelines will serve the general population. If you have any concerns for a special diet, please reach out to any of our supermarket dietitians.
Dietitian’s Choice can be found in all Coborn’s, Cash Wise and Marketplace Foods locations. Be sure to look for the blue logo on our shelf tags the next time you visit one of our stores.
The criteria for the selected Dietitian’s Choice items focus on:
Happy March! I feel like yesterday I was putting up my Christmas decorations, and now it is already March…where has the time gone! Throughout the year we find that we face different nutritional and health challenges. Continue reading →
I’m sure you all have plenty of New Year’s resolutions on your mind! Remember it’s better to pick one or two that you will work hard to maintain throughout the year rather than several that you will do for just a couple weeks. Don’t overwhelm yourself and know that every positive change, no matter how small, is of benefit to you and your health!
This year I’m sure many of you are focusing on clean eating. This term has become so trendy and overused and unfortunately also incorrectly used. Everyone seems to have his or her own definition of what it means.
As a registered dietitian, clean eating means to eat a well-balanced diet, with the proper portions of each and every food group. This includes a variety of fruits and vegetables. It really is that simple. There are no miraculous pills, shakes, drinks, or cleansing tablets, and no, coconut oil is not a part of clean eating. It is 92% saturated fat, which is the fat that increases our total cholesterol. And there is no reason to cut out or limit an entire food group. Our bodies need carbs, proteins, and fats. I will focus on the right types of foods within each of these categories. We also what to eat as much whole food as possible, meaning the less processed the better. That allows for lower sodium and lower added sugars that provide no nutrient value in our diets. Also to eat clean doesn’t mean to eat only raw produce items. Cooking will not kill the nutrients; in fact it can enhance the bioavailability of some nutrients. Bottom line: eat a variety of foods in all the food groups cooked and prepared in a variety of ways without added sugar and sodium… BOOM! Not as complicated as they make it!
See the information and blog links below for a more in depth definition on how to make the best choices within each food group.
Protein
Protein is an important component of our diet as it is an important component in every cell of the body. It is required for structure, function, and regulation of the body’s tissues and organs. It promotes:
Growth
Tissue Repair
Immune Function-Antiobodies
Hormones/ Enzymes
Hair, Skin growth
DNA Synthesis
Building of Lean Muscle Mass
The average person only needs about a bout 10-15% of our daily caloric intake should from Protein At MOST 1gram/kg body weight. Did you know our body can only absorb about 25 grams of protein at a time; the rest is excreted out of our bodies through urine. If this is too high of a level and happening frequently it can cause damage to our kidneys. So be sure to stick to proper portions of protein. A typical serving is about 3 ounces per meal. Here are sources of protein:
Protein Supplements (Most Americans get enough protein and do not need to supplement)
Check out this delicious recipe for a Chicken and Avocado Salad, which covers your proteins in an ultra healthy way as well as whole grains, healthy fats, dairy and vegetables!
Chicken-Avocado Salad
Ingredients
2 tsp. Olive Oil
1 tsp. 100 % Orange Juice
1 tsp. Sherry Vinegar
Dash of Salt
Dash of Pepper
3/4 Cup Cooked Bulgur
2 Oz. Roasted Chicken, shredded
1/4 Cup Avocado, sliced
6 Cherry Tomatoes, halved
1 T. Feta Cheese
Chopped Fresh Cilantro
Instructions
Combine olive oil, orange juice, vinegar, and a dash of salt and pepper in a small bowl.
Toss bulgur with chicken.
Top with avocado and cherry tomato halves.
Sprinkle with feta cheese.
Drizzle dressing over bulgur mixture; toss gently to coat.
Sprinkle with cilantro.
Notes
Covers Protein, Whole Grain, Healthy Fat, Dairy and Vegetables
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Turkey Taco Salad covers proteins, vegetables and dairy servings. It is a very unique spin on a normal taco salad and it is extremely healthy, especially if you load it up with all your favorite healthy veggies!
Ground Turkey Taco Salad
Prep time:
Cook time:
Total time:
Serves: 8
Ingredients
1 Lb. Ground Turkey
1 Pck. Low Sodium Taco Seasoning Mix
3/4 Cup Water
1 Can Pinto Beans
6 Cups Lettuce, chopped
2 Large Tomatoes, chopped
1/2 Cup Shredded Cheese
Options: Salsa and Fat Free Sour Cream
Instructions
Brown turkey in a large skillet.
Drain off any excess grease.
Add taco seasoning, water and pinto beans.
Cover and let simmer 15 minutes.
Meanwhile, chop lettuce and tomato.
Serve meat and bean mixture over lettuce and top with tomato, cheese, salsa and sour cream.
Notes
Covers Protein, Vegetables and Dairy
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Lemon Garlic Salmon is simple recipe that goes from pan to table in just several minutes, which is wonderful for the time savers out there. Simple salmon fillets are sautéed in browned butter and garlic, while lemon juice adds a zesty finish. Serve with a hearty salad or along couscous or quinoa for a healthy and delicious dinner. Salmon is already ridiculously healthy, so this variety covers proteins perfectly!
Lemon Garlic Salmon
Ingredients
2 T. Light Butter
2 tsp. Garlic, minced
1 tsp. No-Salt Added Lemon Pepper
2 6 Oz. Salmon Fillets
1-2 tsp. Lemon Juice, to taste
Instructions
In small saucepan, melt 2 tablespoons of butter over low heat. Stir in 2 teaspoons of minced garlic and saute for 30 seconds or until garlic becomes aromatic.
Season both sides of salmon filets with lemon pepper and place in pan.
Cook salmon until the steaks easily flake when tested with a fork. Make certain to flip the fillets midway through cooking to brown on each side.
Check out this delicious recipe below and learn how you can make delicious Banana Oatmeal Pancakes at home! They cover not only the grain section, but also the fruit and healthy fat section as well!
Banana Oatmeal Pancakes
Serves: 16
Ingredients
2 Cups 100% Whole Wheat Pancake Mix
1 Large Banana, finely chopped
1/2 Cup Old Fashioned Oats
1/4 Cup Chopped Walnuts
Instructions
Prepare batter according to package directions.
Stir in the banana, oats and walnuts.
Pour batter by 1/4 cupfuls onto a hot griddle coated with cooking spray.
No Bake Energy Bars are wonderful for on the go or active people. It makes a great snack and it is much healthier to create your own instead of buying them. Plus, no bake is always a wonderful aspect! If you are an extremely active person and you want to supplement in you protein, feel free to add protein powder to the recipe!
No Bake Energy Bars
Ingredients
1 Cup of Oatmeal (dry)
1/2 Cup Peanut Butter, Almond Butter or Sunbutter
1/3 Cup Honey
1/2 Cup Ground Flaxseed
1/2 Cup Chia Seed
1/2 Cup Chocolate Chips (dark chocolate mini chips are best)
1 tsp. Vanilla
Optional: Add powdered protein
Instructions
Mix everything in a medium bowl until thoroughly incorporated.
Let chill in the refrigerator for 30 minutes.
Cut into bars to the size desired.
Serve and Enjoy!
Notes
Covers Whole Grain and Healthy Fat
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Pizza is delicious, and what better way to feel good about eating pizza than for it to be healthy! Whole Grain Vegetable Pizza is great because it has 4 times the amount of fiber a white bread pizza crust has. The average American consumers about half of the recommended amount of fiber needed daily and only about 10% of Americans are meeting that recommendation. Check out the recipe below and learn how a homemade pizza can help you cover the Whole Grain and Vegetable categories.
Whole Grain Vegetable Pizza
Cook time:
Total time:
Serves: 9
Ingredients
1 100% Golden Home whole grain ultra thin pizza crust
1 Can (15 Oz.) Hunt’s No Salt Added Tomato Sauce
1/2 Cup Fresh Mushrooms, sliced
1/2 Cup Fresh Spinach
1 Can (14.5 Oz.) Hunt’s No Salt Added Stewed Tomatoes, drained and squeezed
Lightly brush crust with olive oil and bake 3-5 minutes or until crust is lightly browned.
Mix in medium sized mixing bowl Hunt’s no added salt tomato sauce, garlic powder, & oregano and spread evenly over pizza.
Top with cheese, fresh mushrooms, stewed tomatoes, mozzarella cheese and chicken.
Place on baking sheet and bake 8-12 minutes or until cheese is melted
Notes
Covers Whole Grain, Dairy and Vegetables
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Fat
Fat is essential for our bodies and it is not “bad.” It is important for energy, nutrient absorption, insulation, and the protection of our organs. Did you know without the presence of fat we cannot absorb vitamins A, D, E, and K? We want to make sure we are choosing the right types of fat. We want to limit saturated fat as this can raise our cholesterol levels and opt for the unsaturated fat such as monounsaturated and polyunsaturated options and we want a variety of these healthy fats as that provides the best overall nutrition. We should focus more on the type of fat that the amount of fat we are consuming each day.
Healthy fats include unsaturated fats such as polyunsaturated, these include:
Soybean oil, corn oil, sunflower oil (Omega 6)
Fatty fish such as salmon, mackerel, herring and trout (Omega 3)
Nuts and seeds such as walnuts and sunflower seeds, tofu and soybeans.
Tofu and other forms of soybeans.
Flaxseed/chia seeds
And mononunsated, which includes:
Plant-based liquid oils such as: olive canola, peanut, safflower, high oleic sunflower, and sesame
Avocados
Peanut butter
Nuts and seeds
Avoid trans fats at all cost. Trans fats are to be removed from the American food supply by Jan of 2018 because of how detrimental they are to our health. They increase our total cholesterol levels, increase our bad cholesterol (LDL) and lower our good cholesterol levels (HDL). Be sure the ingredient list doesn’t contain any partially hydrogenated oils, if it does there is trans fats in the product even if the label says “0” grams, yes this is currently legal.
Here is a simple Chicken Quinoa Lettuce Wrap Recipe! It covers the healthy fats, whole grain, vegetables and proteins section and it is truly delicious.
Chicken Quinoa Lettuce Wraps with Peanut Sauce
Ingredients
[b]Chicken[/b]
2 Large Boneless, Skinless Chicken Breasts, grilled or sautéed and thinly sliced
2 1/2 Cups cooked Quinoa (*see notes below on how I made it)
1 medium or 3 small Cucumbers, thinly sliced
1 large or 2 medium Carrots, sliced into matchsticks
1/4 bunch of fresh Cilantro
[b]Peanut Dipping Sauce[/b]
3/4 Cup Newman’s Own Low Fat Sesame Ginger dressing
2 T. Creamy Peanut Butter (microwave 30 sec if peanut butter refrigerated)
1/3 Cup chopped peanuts, optional topping
Instructions
In a small bowl, stir together all the ingredients of your marinade: 2 T. olive oil, 3 T. soy sauce, 2 pressed garlic cloves, 1 tsp. fresh ginger, grated (or 1/4 tsp dried ginger powder) and 1/2 T. sesame oil.
Place chicken breast in a medium bowl, add marinade and stir to coat the chicken evenly.
Refrigerate for 20 minutes (prep your veggies in the mean time).
Once chicken is marinated, heat a large skillet over medium heat, add the chicken along with some of the oil in the marinade and sauté until caramelized and browned on both sides and fully cooked.
If chicken breasts are very large, you might cover with the lid when sautéing the second side for the chicken to cook through.
Remove from heat and let chicken breasts rest on a cutting board 5 minutes before cutting into it, then slice into thin strips on the diagonal.
[b]For Dipping Sauce[/b]
Combine 3/4 cup sesame ginger dressing with 2 T. creamy peanut butter and whisk together or shake together in a tupperware with a tight fitting lid. Transfer to a small bowl and top with chopped peanuts if using.
[b]Serving Suggestions:[/b]
Place all prepared vegetables on a platter: lettuce, sliced cucumbers, sliced carrots and sprigs of cilantro.
Add your bowls of chicken, quinoa, and peanut sauce to the serving platter.
You can either pre-assemble the lettuce wraps or let your hungry folks assemble their own (my favorite method!). Start with the lettuce leaf, add a heaping Tbsp of cooked quinoa, a strip or two of chicken breast, sliced cucumber and carrots along with a couple sprigs of cilantro.
Drizzle with prepared creamy peanut sauce and be prepared to love this.
Notes
[b]Cooking Quinoa[/b][br]Rinse quinoa in a fine colander until water runs clear to get rid of any natural bitterness. Quinoa is cooked similar to rice. The ratio is 3/4 cup dry quinoa to 1 1/2 cups filtered water. I cooked mine in the rice maker on the white rice setting without adding any salt or butter and it was done after about 20 minutes. Transfer quinoa to a bowl to cool. You want it to be room temp or cooler before using in lettuce wraps.[br][br]Covers Healthy Fat, Whole Grain, Vegetables and Protein
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The next healthy fat recipe is Bean Salad with Balsamic Vinaigrette. This Salad also covers your protein and vegetable categories.
Bean Salad with Balsamic Vinaigrette
Ingredients
2 T. Balsamic Vinegar
1/3 Cup Fresh Parsley, chopped
4 Garlic Cloves, finely chopped
Ground Black Pepper, to taste
1/4 Cup Extra-Virgin Olive Oil
1 Can (15 oz.) Garbanzos, rinsed and drained
1 Can (15 oz.) Black Beans, rinsed and drained
1 Medium Red Onion, diced
6 Lettuce leaves
1/2 Cup Celery, finely chopped
Instructions
To make the vinaigrette, in a small bowl, whisk together the balsamic vinegar, parsley, garlic and pepper.
While whisking, slowly add the olive oil.
Set aside.
In a large bowl, combine the beans and onion.
Pour the vinaigrette over the mixture and toss gently to mix well and coat evenly. Cover and refrigerate until served.
To serve, put 1 lettuce leaf on each plate.
Divide the salad among the individual plates and garnish with chopped celery. Serve immediately.
Notes
Covers Healthy Fat, Protein and Vegetables
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This Olive Oil and Lemon Salad Dressing is the perfect way your body can get the healthy fats it needs!
Olive Oil and Lemon Salad Dressing
Author: Coborn’s
Serves: 75 Servings (1 tsp. each)
Ingredients
8 Cloves Garlic, minced or finely chopped
1/2 tsp. Black Pepper
1/2 Cup Extra Virgin Olive Oil
1 Cup Freshly Squeezed Lemon Juice
Instructions
Mix all ingredients into a container with securable lid.
Tighten lid.
Shake vigorously until olive oil and lemon juice blend into one, after about 1 minute of shaking.
Spread over fresh spinach or any shredded salad greens!
Notes
Add this dressing to any shredded salad greens. This dressing would complement a Greek style salad; add tomatoes, red onions, shredded carrots, sliced cucumber, sesame sticks, toasted walnuts, low fat feta cheese, and lemon wedges. [br][br]Covers Healthy Fats
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Fruits and Vegetables
Here are some links for more information on Fruits and Vegetables:
Here is a delicious smoothie recipe that will meet your fruit and veggie requirements all in one!
Groovy Smoothie
Ingredients
1 Cup Kale (loosely packed)
1/2 Cup Orange Juice, no added sugar
1 Banana
1 Cup Frozen Berries
Instructions
Put all ingredients in the blender in the order shown above.
Pulse and blend until desired consistency.
Please note a serving is 8 Oz. at most.
Notes
Fruits and Vegetables
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Dairy
And finally we will conclude with Dairy. Dairy is an important part of our diet and the USDA dietary guidelines for Americans recommend that we consume a serving of dairy at every meal; this could be milk, yogurt, or cheese. Try to avoid heavy whipping creams and other creams based products as your serving of dairy as these are high in saturated fat and don’t have much nutritional value.
Dairy products tend to be good sources of calcium and sometimes vitamin D. Milk has both and yogurt can as well, so check that label, however cheese doesn’t typically have vitamin D. We want to make sure our dairy products are low fat, because the type of fat in dairy is saturated. This again is the type of fat that we want to limit as it can increase our cholesterol levels putting us at risk for heart disease. I definitely recommend drinking plain milk as opposed to chocolate due to the added sugars in chocolate milk and be sure that the yogurt option you choose is either plain or lower in sugar. To sweeten it add fruit, fresh, frozen or dried! As for the cheese make sure it is low fat such as mozzarella and watch that added sodium; Swiss cheese is the lowest in sodium.
Mashed Cauliflower covered in delicious cheese and skim or almond milk is a yummy way to get your dairy and veggies covered. This is so tasty you’ll forget you’re even eating something so good for you!
Mashed Cauliflower
Author: Coborn’s
Ingredients
1 Head of Cauliflower
3 T. Skim Milk or Almond Milk
1 T. Light Butter
2 T. Light Sour Cream or Fat Free Yogurt
1/4 tsp. Garlic Salt
Freshly Ground Black Pepper
Snipped Chives
Instructions
Separate the cauliflower into florets and chop the core finely.
Bring about 1 cup of water to a simmer in a pot, then add the cauliflower.
Cover and turn the heat to medium.
Cook the cauliflower for 12-15 minutes or until very tender.
Drain and discard all of the water (the drier the cauliflower is, the better) and add the milk, butter, sour cream, salt and pepper and mash with a masher until it looks like mashed potatoes.
Top with chives.
Notes
Covers Dairy and Vegetables
3.2.2265
Supreme Grilled Cheese Sandwiches are for all the kids at heart out there. Not only is this a great way to get a little bit of dairy in your diet, but these sandwiches also have whole grains and vegetables! Feel free to swap out the veggies for a different favorite, such as tomatoes!
Supreme Grilled Cheese Sandwiches
Ingredients
1 Cup Peppers, red yellow or green
1/2 Onion
8 Slices Whole Wheat Bread
1 Cup Spinach Leaves, rinsed
4 Slices of any Cheese (Lowest in sodium is swiss!)
Non-Stick Spray
Instructions
Slice onion and peppers very thin.
Lay out 8 slices of bread and spread lightly with butter.
Add in layers of the spinach leaves, peppers, pinions and a slice of cheese.
Heat skillet to medium low.
Lay sandwiches in skillet.
Cover with plate, lid or aluminum foil.
Heat sandwiches until cheese melts (about 2-3 minutes) or until the bottom is golden brown.
Serve warm.
Notes
Covers Dairy, Whole Grain and Vegetables
3.2.2265
Cheers to a new year of happy and healthy eating! Follow Coborn’s on twitter for links to some recipes as well as a daily clean eating tip now through January 31st!
Peace and Wellness,
Ashley
Coborn’s Registered Dietitian
Click Here for more blog articles written by Ashley
3. Superior Fresh Citrus Splash Greens
5. Swicy (sweet + spicy)
One of the best aspects about Coborn’s is that they offer fresh fruits for the little ones! And guess what? It’s free! This is a great way to get kids to eat their fruits, so take your kids to the produce section at Coborn’s to check it out! 
Happy March! I feel like yesterday I was putting up my Christmas decorations, and now it is already March…where has the time gone! Throughout the year we find that we face different nutritional and health challenges. 
