Strawberry Smoothie Pops

Strawberry Smoothie Pops

Ingredients: 

  • 2 Cups frozen berries
  • 1 Cup non-fat vanilla Greek yogurt
  • Splash of milk
  • Chunks of frozen fruit
  • 1 Tbsp. Ground flax seed (optional)
  • 1 Tbsp. Chia seeds (optional)

Directions:

  1. Blend all of the ingredients (except a few chunks of frozen fruit) in a blender.
  2. Add milk as needed and blend until smooth.
  3. Add in chunks of frozen fruit and pour into popsicle molds.
  4. Let freeze overnight.

Cheese Please! Let’s Celebrate National Dairy Month!

Amy

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

Amy, RD, LD
Coborn’s Supermarket Registered Dietitian

Maple Glazed Salmon

Maple Glazed Salmon

Ingredients: 

  • 1 Cup Four Brother’s 100% Pure Maple Syrup
  • 2 Tbsp. Soy Sauce (Try Coconut Aminos!)
  • 1 Clove Garlic, minced
  • 1 Lb. Fresh Salmon
  • Sat & Pepper to taste

Directions: 

  1. In a small bowl, whisk together maple syrup, soy sauce, garlic, salt & pepper. 
  2. Coat salmon evenly with maple syrup mixture and place in a shallow baking dish. Cover and let marinate in refrigerator for 30 minutes. 
  3. Preheat oven to 400ºF. Place baking dish with salmon in oven and cook for about 20 minutes, uncovered until fully cooked. Salmon should be easily flaked with a fork. 

Mediterranean Diet Month

It’s time to party! May is National Mediterranean Diet Month, so let’s celebrate! Among the many diets promoting health benefits, the Mediterranean Diet is one of the few I actually recommend. With emphasis on fruits, veggies, beans, nuts and seeds, whole grains, and healthy fats it’s an all-star diet that has been proven to reduce risk of heart disease, cancer, Parkinson’s and Alzheimer’s diseases. Sounds great, huh?

While other diets are strict, the Mediterranean Diet leaves room for flexibility and emphasizes foods, without restriction. Here are some key components:

  • Eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts
  • Replacing butter with healthy fats such as olive oil and canola oil
  • Using herbs and spices instead of salt to flavor foods
  • Limiting red meat to no more than a few times a month
  • Eating fish and poultry at least twice a week
  • Enjoying meals with family and friends
  • Drinking red wine in moderation (optional)
  • Getting plenty of exercise

As you can see, the idea behind the Mediterranean Diet is not only about including more of the foods that are good for us, but also including more healthy lifestyle behaviors such as eating with family and friends and getting exercise! I want to discuss one of the key components a little further—incorporating more healthy fats, such as olive oil into your meals.

There has been research showing quality evidence that plant oils, such as olive oil, have positive health benefits such as reducing risk for stroke and heart attack. Some fun facts about olive oil include:

  • Contains antioxidants
  • Has anti-inflammatory properties
  • Has anti-bacterial properties

I recommend using extra-virgin olive oil or EVOO as this variety has the most health benefits. This is because EVOO is extracted from olives using only pressure (a process called cold pressing). Olive oil is great drizzled over a salad, mixed into a salad dressing, used in marinades for meat, fish, poultry or veggies, drizzled over whole grain pasta, and much much more!

You can also try including other unsaturated fats like olive oil in your diet such as fatty fish (tuna, mackerel, salmon, sardines), nuts, seeds, and avocado.

Healthy and Happy Eating,
Emily
Eat Healthy Shop Smart With Emily www.cobornsblog.com

 

 

 

Mediterranean diet: A heart-healthy eating plan. (2017, November 3). Retrieved from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801

Confetti Quesadillas

Confetti Quesadillas 

Quesadilla Ingredients:

  • 12 Tortillas, corn or whole wheat
  • 1 Cup Monterey Jack Cheese, shredded
  • 1 Cup Colby Jack Cheese, shredded
  • 1/2 Cup Corn
  • 1/2 Cup Cilantro, chopped
  • 1 Red Bell Pepper, minced
  • 1 Jalapeno Pepper, minced (optional)
  • 1/2 Cup Low Sodium Black Beans 

Dip Ingredients:

  • 2 Cups Fat-Free, plain greek yogurt
  • 1 Cup Cilantro, finely chopped (loosely packed)
  • 1 tsp. Cumin

 

Directions: 

  1. Pour out excess liquid from greek yogurt to achieve thicker consistency. 
  2. In small bowl, mix yogurt, 1 cup loosely packed cilantro and cumin; Set aside. 
  3. Preheat large skillet over low heat. To build quesadillas start with 1 tortilla, then add cheese, corn, cilantro, beans and peppers. Top with second tortilla and let cook until cheese in melted and ingredients are warmed through, flipping halfway through. 
  4. Repeat for remaining quesadillas. Serve with cilantro yogurt dip. 

*Recipe adapted from Midwest Dairy Association

Whole Grain Tacos In Minutes

Whole Grain Tacos In Minutes

Ingredients:

  • 4 xtreme wellness whole grain tortillas or corn tortillas
  • 1 cup black or pinto beans
  • 1⁄2 cup cheddar cheese
  • ½ cup diced fresh tomatoes
  • ¼ cup chopped green onions
  • Cilantro to taste
  • 2 avocados
  • 4 leaves lettuce
  • 1/2 cup full circle salsa or the donkey salsa
  • 1/2 cup light sour cream or plain fat free Greek yogurt
  • Feel free to add 93% lean ground beef or 99% lean ground turkey to increase the protein – cook on the stove according to directions and add Mrs Dash taco seasoning

Directions: 

  1. Place 1/4 cup beans on each tortilla.
  2. Microwave 30 seconds each.
  3. Arrange 1/8 cup cheese on each tortilla and microwave another 30 seconds.
  4. Layer with toppings and fold

Whole Grain Better For You Pizza

Whole Grain Better For You Pizza

Ingredients

  • Golden Home 100% Whole Grain Pizza Crust
  • Food Club Pizza Sauce
  • 1/4 Cup Provolone or Mozzarella Cheese 

Topping Suggestions

  • Chicken Breast
  • Shredded Pork Tenderloin
  • 93% Lean Ground Beef Or Lean Ground Turkey
  • Turkey Pepperoni
  • Any Vegetables
    • Bell Peppers
    • Onions
    • Tomatoes
    • Mushrooms
    • Zucchini 
    • Summer Squash
    • Broccoli
    • Cauliflower
    • Pineapple
    • Herbs – Garlic, Basil, Cilantro

Directions

  1. Prepare pizza crust as instructed on back of package.
  2. Spread pizza sauce lightly over crust.
  3. Top with cheese and other toppings.
  4. Bake as instructed or until crust is golden brown and cheese is melted.

Find more dietitian approved recipes and great info on their Dietitian’s Corner Page

Vegan Living – It’s More Than Just Kale

Kelsey
Cash Wise
Natural Foods Manager

My career in Natural Foods is something that I happily, however accidentally, fell into, but the trend has been a part of my lifestyle for a little over 10 years. Starting in high school I decided the treatment of animals was important to me and quickly adapted to a vegan food diet. For some, a diet like this which ignores all meats (yes, this includes chicken AND fish), all dairy products, eggs, gelatin and for some, honey, sounds difficult to adhere to, and let me tell you 10-15 years ago it wasn’t easy finding a simple vegan meal in a grocery store and the big food holidays required a lot of creativity.  In the last 5 years, the vegan food trend has blown up and plant-based foods have become as common as ice in a freezer. Continue reading

Heart Health Month

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

Ashley

Hey all! Happy February! February is everything RED and HEARTS!

Of course, we all know its Valentine’s Day, but it is also Heart Health Month! This is the perfect time to learn about how to eat a heart healthy diet, not only if you have heart disease or are at risk for it, but this would be a healthy diet for the general population. Continue reading

It’s Time for a Protein Challenge!

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

Happy New Year From Your Coborn’s Dietitians

Amy

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

New Dietitian’s Choice Program to Launch

New Dietitian’s Choice Program to Launch
New Dietitian’s Choice Program to Launch

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:

Whole grains

Little to no added sugar

Lower in saturated fat

Lower sodium

Lean protein

Healthy fats

How much is too much Halloween Candy?


Emily

It’s officially Autumn here in the Midwest, which means cooler weather, fall colors, pumpkin spice, and of course Halloween! It’s the one day in a year we see goblins, princesses, and TV stars alike, going door to door asking for candy. Now don’t call me the candy police, I’ll be the last person to say you should avoid candy on Halloween, but moderation can be a total game changer! Let’s chat a little about how added sugar in Halloween candy nutrition can really stack up. Continue reading

Parmesean Acorn Squash

 

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

Jayne

Happy Fall Everyone!

It’s officially here and the kids have returned to school.  Now is time for a little “mom” time during the day until they return.   A lot of time, this is where when I had kids at home I got more work done than ever, but the time would fly.  Continue reading

Catch the Wave

Kevin C.Seafood is regarded as one of the healthiest options when it comes to proteins. It is recommended that we eat at least two servings or more of seafood weekly.  Incorporating seafood into any of your meal plans is easy and enjoyable. Knowing that seafood offers many health benefits, it makes it easier to serve. Continue reading