SPOOK-tacular Halloween Treats!

Boo!
I hope I didn’t scare you too badly! But let me tell you, the leaves are changing color, the air is getting cooler and it’s giving me the chills! Where did summer go? As we know, the cooler weather is inevitable, but fall isn’t so bad, especially when we have Halloween to look forward to! 

As a dietitian, I would love to say that handing out a healthy apple instead of candy is a perfect way to make the holiday a little more nutritious… but I would be lying. Truth be told, that was my least favorite trick or treat goodie. Of course, that’s not to say we can’t make Halloween healthy – c’mon, I’m a Dietitian!

So, how do we make the season healthy? By getting the kids involved and making it fun! I’ve gathered some of my favorite Halloween ideas that will be fun for the kids and also provide some good nutrition!

Fruits and vegetables are all you need to make this adorable Halloween scene! This is great for the little ones in your family, because they can help peel the bananas and oranges and they can add the face to their ghost! I personally like to use raisins for the ghost, but I’m sure the kids won’t argue if you use chocolate chips instead.

Everyone loves pizza! Start by taking your favorite whole wheat pizza crust and add-on a lower sodium pizza sauce. When topping with cheese, do a light layer of  reduced fat cheddar cheese and then add-on slices of reduced fat mozzarella. The cheddar will add a bright orange color, while the sliced mozzarella will be perfect for your ghosts! Use black olives to make spiders and small faces for your spooky little ghosts. Tip: We have numerous whole wheat pizza crust options at the store! Check in both center store as well as near the deli for some great options. Be sure the first ingredient reads: whole wheat flour. This is a simple trick you can use to find whole grain products throughout the store!

We all know avocado toast is trending, but let’s switch it up a bit and make these fun little Frankensteins at breakfast. Avocados are one of the only fruits that provide healthy monounsaturated fat, which will also keep you fuller longer! Be sure to use whole wheat toast as well. You can use olives, red peppers and the egg whites from hard-boiled eggs to make your Frankenstein as friendly or as scary as you’d like!

These adorable little monster mouths are easy and so fun to make with apples, nut butter, and macadamia nuts! Tip: When choosing a nut butter, look for an option with lower sodium and sugar. Did you know, we have some nut butters where the only ingredients is “peanuts?!”

You’ve heard our dietitian team loving up on veggie spaghetti, but how cool is this meal!? You can heat up the veggie spaghetti with some pesto in a skillet for a few minutes until cooked through. Then, add-on slices of cooked egg yolks, black olives, and some red peppers to make a perfect meal for Halloween!

Happy & healthy eating,
Emily

Foods to Support A Healthy Immune System

Foods To Support A Healthy Immune System

We are currently in a time where having a strong immune system is top of mind. The big question is What foods actually help support a strong immune system?

Our dietitians are sharing a few of the top nutrients to help keep your immune system healthy, along with a list of foods to help you on your next shopping trip. You’ll notice there is a common theme in our recommendations: eat more produce! #HaveAPlant

  • Vitamin C—you guessed it! This is the first nutrient that comes to mind when we think of immunity and for good reason. Lack of Vitamin C in your diet can result in decreased immunity, so it is important to be sure you are including foods with this vitamin throughout your day.
    • Sweet bell peppers (Did you know, sweet red bell peppers have more vitamin C per serving than an orange?!) Stock up on those sweet snack-size peppers! Or perhaps Stuffed Bell Peppers should be on your meal plan for this week!
    • Citrus fruits (In season right now!)
    • Strawberries
    • Kiwi
    • Spinach
    • Kale
    • Broccoli
    • Spinach
  • Vitamin E—this antioxidant is not only fabulous for healthy skin, but also helps your body fight off infection.
    • Almonds
    • Peanuts
    • Hazelnuts
    • Sunflower Seeds
    • Spinach
    • Broccoli
  • Vitamin A—you may be able to find foods with this vitamin by their color! Foods rich in orange color contain carotenoids, which our body then turns into Vitamin A when we eat them. These, too, are antioxidants to give your immune system the boost it needs.
    • Carrots
    • Sweet potatoes
    • Cantaloupe
    • Squash

There are many more nutrients that help support a strong immune system. The nutrients above includes just a few. All of the foods that are listed above are recommended in a well-balanced diet. You’ll see the Dietitian’s Choice logo on each of these products throughout our stores. We encourage you to adapt a “diet” rich in fruits, vegetables, whole grains, lean sources of protein, healthy fats, and dairy products.

Food Safety, First!

As always, it’s important to practice safe food handling techniques including washing your hands and cleaning your fruits and vegetables. The CDC recommends washing (or scrubbing) produce under running water. Even on foods where you don’t typically eat the peel (such as a banana, or kiwi) it’s important to wash them. It’s possible for germs to get inside the fruit when cutting the peel or the skin off.  Washing produce is a great way for your kids to get involved in the kitchen. It teaches them great food safety practices and encourages them to be involved with meal and snack preparation. 

 

Happy & Healthy Eating, 

Amy and Emily
Registered Dietitians

 

 

Sources: NIH ,Cleveland Clinic, CDC

 

 

The Importance of Fruits and Vegetables for Preventing and Managing Diabetes

November is National Diabetes Month and between our Registered Dietitians and our team of Pharmacists we have just the resources you need to help prevent and manage diabetes.

Preventing Diabetes with Fruits and Vegetables

A well-balanced plate full of great nutrition includes fruits and vegetables which provide fiber, vitamins, and minerals. One way to help prevent diabetes is to be sure ½ your plate is full of fruits and vegetables. Remember, all forms of fruits and vegetables can be great choices. Here are a few tips:

 

  • FRESH: All fresh fruits and vegetables are great options. Be sure to get a variety!
  • FROZEN: Choose frozen fruit with no added sugar and frozen vegetables with no added sodium
  • CANNED: Choose canned fruit in 100% juice and canned vegetables with no salt added. For canned vegetables and beans drain and rinse them for 2 minutes to remove additional sodium.
  • DRIED: Choose dried fruit with no sugar added

Managing Diabetes with Fruit and Vegetables

Individuals who are on a diabetic friendly diet should focus balanced carbohydrates. Yes, fruit and some vegetables contain carbohydrates, however they still contain fiber, and plenty of vitamins and minerals. We still need carbohydrates- but the type and the amount are very important. Be sure to talk with your doctor or registered dietitian regarding how many carbohydrates you should have at each meal and snack.

Once you have additional guidance from your doctor or dietitian regarding how to balance carbohydrates at each meal and snack, be sure to check out all our great resources from our team of Registered Dietitians! Our resources can all be found at Celebratemore.com/dietitians and click on Resources.

For questions regarding your medication, ask your pharmacist! Together with the correct medication and a carbohydrate-balanced diet you can be in full control of your diabetes.

For questions, please ASK A DIETITIAN

Wishing you a happy and healthy holiday season,

Amy, RD, LD

Have A Plant™ in the Shape of Fruits and Vegetables

Have A Plant™ in the Shape of Fruits and Vegetables

What’s the biggest trend hitting school lunch boxes this school year? Plant-forward options, encouraging kids to fill up on the beautiful colors, amazing flavors, and new food adventures the plant world has to offer. 

Fruits and vegetables are claiming their rightful place at the foundation of plant-forward eating habits. During August, the Coborn’s Dietitian Team is encouraging all kids and families to Have A Plant™ – in the shape of more fruits and vegetables – to enjoy the beneficial role they play in a happier, healthier lifestyle. That’s right, according to the Produce for Better Health Foundation, market research suggests eating fruit and veggies every day of the week can help improve happiness, life satisfaction and emotional wellbeing.1,2 

Here are some tips to help the kids in your life Have A Plant™, in the shape of fruits and vegetables:

  • Pick a Color Theme. Kids love a color scheme and silliness is sure to ensue when kids open a Go Green lunch box filled with green veggies (think cucumber spears, asparagus, broccoli, celery) and our Tasty Tofu Spinach Dip. Include green napkins and silverware to extend the theme.
  • Add Unfamiliar to Familiar. Kids are more likely to try a new food item, including a fruit or vegetable, when used in a meal they love or with other foods that are their favorites. Add zucchini noodles to a pasta dish, sliced radishes, kale or mango to tacos, or arugula, mushrooms or bell peppers to pizza.
  • Revamp a Favorite. Smoothies are a go-to for mornings on the run or after school snacks. Increase the amount of fruits and vegetables included and pair with other nutrient-dense ingredients for a high-powered, smile encouraging option. Our Strawberry Papaya Smoothie includes three fruits plus tofu – a plant-based food that adds creaminess and takes on the flavors of foods with which it’s paired.
  • Create Pairings. Most often we eat foods in combination, and pairing produce with other nutrient-dense foods can balance flavor, texture and nutrition. In our featured recipes, tofu – another plant-forward food – is the pairing. When used in dips, tofu’s creaminess balances the crunch of vegetables. In our smoothie, tofu adds plant protein to fruits’ vitamins and fiber. Pairing with other nutrient-dense foods – as we’ve done in these recipes – can be an effective way to work towards the goal of eating fruit and vegetables at least one more day each week and increasing happiness. 

For more plant-forward recipes and information on tofu, visit House Foods Website.

From us and our friends at Produce For Better Health, happy and healthy eating!
Coborn’s Dietitian Team

Happy & Healthy in the New Year

Getting a Happy and Healthy Start to the New Year

We may have just found the key to happiness—a daily dose of fruits and veggies. We are all well-aware that fruit and veggie consumption has been linked to various health benefits such as lowered risk for heart disease, cancer, and high blood pressure, but did you know that science has found that people who eat more fruits and veggies are actually happier, have increased life satisfaction, and better mental well-being?1

Researchers from the University of Warwick analyzed dietary habits of 80,000 British women and men.1 Over a 24-month period, it was found that extra servings of fruits and veggies led to increased happiness levels and that consumption of 7-8 servings per day led to the happiest people. Just how much happier are these individuals? According to the study, if an individual went from eating no produce to eating eight servings per day over the 24-month period, they experienced a 0.24 increase on average in their happiness score (scored 1-10). Although that may not sound like a large boost, the increase can be compared to the feeling of going from unemployed to employed.1

With just 1 in 10 adults meeting the recommendations for fruit and veggie consumption, researchers (and dietitians alike) hope this added benefit of fruit and veggie intake, increases people’s motivation to consume more.2

With health-related New Year’s Resolutions in full-gear, this is the perfect time to add more fruits and veggies to your diet. Look for creative ways to boost your consumption, such as adding seasonal produce to classic Midwest dishes. Try one of our team’s favorite easy breakfast recipes: Apple Cranberry Oatmeal Bake.

Looking for more ways to boost your fruit and veggie intake for you and your family? Check out these kid-friendly recipes 

or head on over to our Dietitian’s Corner for all of our latest recipes, articles and resources!

Happy and Healthy Eating,
Emily, RD, LD

 

1News & Events. Retrieved December 29, 2017, from https://warwick.ac.uk/newsandevents/pressreleases/7-a-day_for_happiness/

2CDC Newsroom. (2017, November 16). Retrieved December 29, 2017, from https://www.cdc.gov/media/releases/2017/p1116-fruit-vegetable-consumption.html

Diabetes Awareness Month


Eat Healthy, Shop Smart with Ashley. www.cobornsblog.com

Ashley

Hey all! November celebrates Diabetes Awareness Month! We have written blogs in the past on diabetes basics and have several handouts on diabetes as well. So, for this blog I wanted to do a bit of myth busting in regards to diabetes- my personal favorite. Continue reading

Squash: Nutritional Benefits and Butter Squash Mac N Cheese Recipe

Amy

One of my favorite parts about fall is the change of the produce that’s in season. In my house growing up, we always could count on squash being served at the table, especially this time of year.  When you come in and shop at your local Coborn’s, you’ll have a variety of squash available. How do you know which one to choose? What do you do with it? Many of you, like myself, have recipes passed down from generations on the classic brown sugar squash that you have at Thanksgiving or maybe you’re one who only thinks of baby food when they hear squash. (oh come on, I know many of you are thinking it!)  If you haven’t tried squash before, or haven’t had it for a while, I challenge you to try my favorite squash recipe- see below. It’s been a hit with both adults and children in my house, plus it’s delicious- the whole family will love it! Continue reading

Fresh Salsa Recipes

www.cobornsblog.com - Family, Friends & Food with Jayne

Jayne

Hi Everyone,
Can you believe the summer is almost over?  School is starting in the next couple of weeks and before you know it the weather is going to turn to those cool fall nights.  I love fall season, so I’m looking forward to it.

If you have a garden like I do it’s starting to wind down and the fruit of your labor is ready to eat.  One of my favorite things to do is to make fresh salsa this time of year because there are so many items out of my garden that I can use and there is nothing like fresh salsa. Continue reading

Milk and Milk Alternatives: Which one is Better than the Udder?

 

Amy

A comparison of milk varieties to help you make a better choice for you and your nutritional needs.

Hey There! It’s great to be back on the blog!? There are many new and exciting things happening as we change seasons into the beautiful spring and summer weather. I hope you can spend more time outside being active at the lake, in your backyard, or simply going for a walk to enjoy the fresh air. It’s crazy to think that it’s already JUNE! Did you know that June is National Dairy Month? Continue reading

Add Color and Nutrition to Your Grill


Eat Healthy, Shop Smart with Ashley. www.cobornsblog.com

Ashley

Hey all- in my world- its grilling season already! We have had a few nice days and you can bet my grill was out cooking away! There is nothing more appetizing than the smell of freshly grilled food!

As I have mentioned in the past, grilling is a healthy way to prepare your foods for several reasons. When we plan to grill most of the time, the main focus is on the meat or the protein portion of the meal and we sometimes forget about the veggies and fruit. Why not grill those veggies too- its gives them a wonderful flavor as well and YES you can definitely grill those fruits. I think you all got that point that we can grill just about any produce item whether its fruits or veggies- the more the better! Remember at least half your plate at every meal!
Try unique ones for the grill- cabbage, salad- yes I said salad, okra and even figs.

  • Top your potato salad with avocados
  • Have broccoli slaw and add shredded carrots and no sugar added craisins or what about jicama slaw?
  • Make your own pork and beans with less sodium and sugar
  • Have grilled veggie skewers for a fun way to add veggies
  • Have a black bean corn salsa for a burger topping or dip for whole grain chips
  • Have hummus on your bun instead of mayo
  • Add avocado to your burger instead of cheese
  • Grilled zucchini fries
  • Mexican corn salad- so fresh!

The challenge that exists is how to add color to those main courses or the protein options. So let me help with that:

  1. Burgers- always add Lettuce, tomato, and onion, and as I mentioned above, avocado instead of cheese or try a veggie burger- think portabella burgers! Get creative and even add blueberries and maple syrup… maple syrup blueberry bison burger anyone? Absolutely delish! Grilled eggplant burger topped with romaine lettuce and goat cheese… my mouth is literally watering as a type this!
  2. Pork Chop- pair with grilled apples or spiraled apples
  3. Chicken Breast- how about topping it with pineapple salsa
  4. Salmon- grilling the salmon fillet works, but what about a Mediterranean salmon patty with added spinach and feta- roasted peppers would be amazing as a topping!
  5. Steak- add mushroom, onions and sautéed peppers to this
  6. Tilapia- pair with basil and tomatoes
  7. Pizza! Yes! I said pizza on the grill- YUMMY- pizza is a great opportunity to get a surplus of veggies and fruit too! Literally any produce item can go on pizza this days- get creative! You could even try cauliflower crust for an additional veggie
  8. How about a grilled veggie sandwich? Stuffed mushrooms or peppers anyone?
  9. Brats- honestly even if they are chicken or turkey, they are still pretty high in sodium, not to mention the bread or the condiments you may put on them which only increase that already high amount. And that’s not counting any of your sides.

You can grill for any meal occasion, from dessert, to lunch- salad with grilled veggies and a side of some fresh frilled bread topped with a gourmet cheese? Count me in!

I hope you are inspired to try some new ideas and recipes! I know I am! Food is never boring!

Peace and Wellness,

Ashley Kibutha, RD, LD

7 Tips for Making Healthy Choices while Eating 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. Continue reading

The Truth About Fruit Juice

The Truth About Fruit Juice www.cobornsblog.com

Emily

Emily

Hello! I’m Emily, one of your newest Supermarket Registered Dietitians here at Coborn’s! I’m a self-proclaimed foodie and love breaking down the facts for you on the latest nutrition trends. This month’s topic: to juice or not to juice. While juicing is gaining popularity among foodies and health enthusiasts alike, as a Registered Dietitian, I’m leery about recommending this health trend. What can be so wrong with eating your days’ worth of fruits and veggies in one sitting? It encourages consumption of these nutrient powerhouses, right? This is true, however, there’s one important thing missing here: fiber. Continue reading

Dietitian’s Guide to Clean Eating

Eat Healthy, Shop Smart with Ashley. www.cobornsblog.com

Ashley

Happy New Year Everyone!

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:

  • —      Meat
  • —      Seafood
  • —      Soy
  • —      Tempeh, Miso, Soy milk, Soybeans, Soy nuts, edamame, tofu
  • —      Eggs
  • —      Dairy
  • —      Beans/Lentils
  • —      Nuts
  • —      Nut butters
  • —      Whole grains
  • —      Protein Supplements (Most Americans get enough protein and do not need to supplement)

Chicken Avocado Salad

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
  1. Combine olive oil, orange juice, vinegar, and a dash of salt and pepper in a small bowl.
  2. Toss bulgur with chicken.
  3. Top with avocado and cherry tomato halves.
  4. Sprinkle with feta cheese.
  5. Drizzle dressing over bulgur mixture; toss gently to coat.
  6. Sprinkle with cilantro.
 
Notes
Covers Protein, Whole Grain, Healthy Fat, Dairy and Vegetables

 

Ground Turkey Taco Salad

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
  1. Brown turkey in a large skillet.
  2. Drain off any excess grease.
  3. Add taco seasoning, water and pinto beans.
  4. Cover and let simmer 15 minutes.
  5. Meanwhile, chop lettuce and tomato.
  6. Serve meat and bean mixture over lettuce and top with tomato, cheese, salsa and sour cream.
 
Notes
Covers Protein, Vegetables and Dairy

 

Lemon Grilled Salmon

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
  1. 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.
  2. Season both sides of salmon filets with lemon pepper and place in pan.
  3. 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.
  4. Sprinkle with lemon juice.
  5. Serve.
 
Notes
Covers Protein

 

Grains

Here is some information on grains from one of my old blogs: http://cobornsblog.com/2013/09/03/why-choose-whole-grains/

Banana Oatmeal Pancakes

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
  1. Prepare batter according to package directions.
  2. Stir in the banana, oats and walnuts.
  3. Pour batter by 1/4 cupfuls onto a hot griddle coated with cooking spray.
  4. Turn when bubbles form on top.
  5. Cook until the second side is golden brown.
Serving size: 2 Pancakes Calories: 155 Fat: 4 grams Sodium: 293 milligrams Fiber: 4 grams Protein: 7 grams Cholesterol: 0
Notes
Covers Fruit, Whole Grain and Healthy Fat

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
  1. Mix everything in a medium bowl until thoroughly incorporated.
  2. Let chill in the refrigerator for 30 minutes.
  3. Cut into bars to the size desired.
  4. Serve and Enjoy!
 
Notes
Covers Whole Grain and Healthy Fat

 

Whole Grain Veggie Pizza

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
  • 2 Cups (8 Oz.) Crystal Farms Reduced Fat Shredded Mozzarella Cheese
  • 1 Can Hormel No Salt Added Canned Chicken Breast
  • 1 T. Garlic Powder
  • 1 T. Oregano
  • Olive Oil
Instructions
  1. Preheat oven to 425 degrees Fahrenheit.
  2. Lightly brush crust with olive oil and bake 3-5 minutes or until crust is lightly browned.
  3. Mix in medium sized mixing bowl Hunt’s no added salt tomato sauce, garlic powder, & oregano and spread evenly over pizza.
  4. Top with cheese, fresh mushrooms, stewed tomatoes, mozzarella cheese and chicken.
  5. Place on baking sheet and bake 8-12 minutes or until cheese is melted
 
Notes
Covers Whole Grain, Dairy and Vegetables

 

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 T. Olive Oil
  • 3 T. Soy Sauce
  • 2 Garlic Cloves, pressed
  • 1 tsp. Fresh Ginger, grated, or 1/4 tsp. Dried Ginger Powder
  • 1/2 T. Sesame Oil
  • [b]Wrap[/b]
  • 2 heads of Boston, Bib or Butter Lettuce
  • 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
  1. 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.
  2. Place chicken breast in a medium bowl, add marinade and stir to coat the chicken evenly.
  3. Refrigerate for 20 minutes (prep your veggies in the mean time).
  4. 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.
  5. If chicken breasts are very large, you might cover with the lid when sautéing the second side for the chicken to cook through.
  6. 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.
  7. [b]For Dipping Sauce[/b]
  8. 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.
  9. [b]Serving Suggestions:[/b]
  10. Place all prepared vegetables on a platter: lettuce, sliced cucumbers, sliced carrots and sprigs of cilantro.
  11. Add your bowls of chicken, quinoa, and peanut sauce to the serving platter.
  12. 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.
  13. 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

 

Bean Salad with Balsamic Vinaigrette

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
  1. To make the vinaigrette, in a small bowl, whisk together the balsamic vinegar, parsley, garlic and pepper.
  2. While whisking, slowly add the olive oil.
  3. Set aside.
  4. In a large bowl, combine the beans and onion.
  5. Pour the vinaigrette over the mixture and toss gently to mix well and coat evenly. Cover and refrigerate until served.
  6. To serve, put 1 lettuce leaf on each plate.
  7. Divide the salad among the individual plates and garnish with chopped celery. Serve immediately.
 
Notes
Covers Healthy Fat, Protein and Vegetables

 

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
  1. Mix all ingredients into a container with securable lid.
  2. Tighten lid.
  3. Shake vigorously until olive oil and lemon juice blend into one, after about 1 minute of shaking.
  4. 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

 

Fruits and Vegetables

Here are some links for more information on Fruits and Vegetables:

Groovy Smoothie

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
  1. Put all ingredients in the blender in the order shown above.
  2. Pulse and blend until desired consistency.
  3. Please note a serving is 8 Oz. at most.
 
Notes
Fruits and Vegetables

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
  1. Separate the cauliflower into florets and chop the core finely.
  2. Bring about 1 cup of water to a simmer in a pot, then add the cauliflower.
  3. Cover and turn the heat to medium.
  4. Cook the cauliflower for 12-15 minutes or until very tender.
  5. 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.
  6. Top with chives.
 
Notes
Covers Dairy and Vegetables

 

Supreme Grilled Cheese

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
  1. Slice onion and peppers very thin.
  2. Lay out 8 slices of bread and spread lightly with butter.
  3. Add in layers of the spinach leaves, peppers, pinions and a slice of cheese.
  4. Heat skillet to medium low.
  5. Lay sandwiches in skillet.
  6. Cover with plate, lid or aluminum foil.
  7. Heat sandwiches until cheese melts (about 2-3 minutes) or until the bottom is golden brown.
  8. Serve warm.
 
Notes
Covers Dairy, Whole Grain and Vegetables

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

 

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