Tags: recipes

March Meal Madness – Protein Edition

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March Meal Madness – Protein Edition

March Meal Madness – Protein Edition

Jessica T. Emily P.Happy March! It’s an exciting time of year because we’re FINALLY turning the corner towards spring. While we find leaving winter behind us the most exciting part of March, many believe that March Madness is the highlight of the month. But, as Registered Dietitians, we must share that the true highlight of March is that we celebrate National Nutrition Month! So, in honor of all things nutritious, let’s have our own March Madness… March Meal Madness – Protein Edition! We’re talking smart protein swaps that will make your meal a slam dunk!

Pork Chop vs. Ribeye SteakMediterranean Pork Chops

With ribeye steak being an all-star favorite, pork chops should enter the hall of fame after this match up! Pork chops brought their A-game with an amazing flavor profile and lean composition. Try these Mediterranean Pork Chops and you’ll be rethinking that steak dinner!

Skinless Chicken Breast vs. Rotisserie Chicken

Rotisserie chicken has a home team advantage that no one can deny. It’s precooked, tasty, and easy to add into your meal! But what if I told you that skinless chicken breast is simple to make and lower in sodium and fat? Simply top your chicken breasts with a few tablespoons of olive oil and a pinch of Italian seasoning then bake at 375 for 35 minutes, or until the meat thermometer reads at 165F. The perfect addition to salads and pasta!

Walnut Chorizo vs. Chorizo SausageWalnut Chorizo Tacos

Think this is an odd matchup? Think again! Walnut chorizo makes a three-point shot and scores on this Taco Night matchup! Use our Walnut Chorizo recipe to shake up the competition on your next Taco Tuesday. It came to compete with black beans and walnuts bringing the protein, fiber, and plenty of heart healthy fats!

Fresh Chicken Tenders vs. Fresh Chicken Wings

No one’s backing down in this game of chicken! Chicken tenders take the lead, making a fast break followed by a slam dunk to score. The versatility and low fat content of the chicken tenders makes them a force to be reckoned with. Soak them in your favorite wing sauce and use them anywhere you might want a zesty chicken wing flavor – I’m talking to you, buffalo chicken wrap!

Pork Loin vs. Ground BeefInstant Pot Pork Chili and Rice

Ground beef is a fan favorite in the chili game, but the underdog pork loin pulls ahead to make a HUGE comeback in this one! Just 3 ounces of pork loin contains 24g of protein, giving it the necessary advantage to maintain momentum and win the matchup. Try it for yourself with Instant Pot Pork Chili and Rice for a satisfying and delicious meal!

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Each of these proteins show up ready to compete, but some shoot more baskets and others shoot more airballs. When it comes to nutrition, the lean and low sodium cuts of meat are a slam dunk! Which of these swaps will you try?


Happy Eating!
Jess, Registered Dietitian
MPPD, RDN, LD

Emily, Registered Dietitian
MFCS, RD, LD, FAND

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Jess’s Favorite Items (plus a new trend!) To Try In The New Year

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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.

Happy Eating!
Jess, Registered Dietitian
MPPD, RDN, LD

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Reuben Skillet Dip

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12 Days of Recipes

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Tis the season for so many wonderful meals! These 12 recipes are some of our
favorites for a wide variety of occasions.  For brunch, appetizers, beverages and
more – these are great options that are loaded with flavor and nutrition.

                                    

Happy & healthy eating,

Amy, MS, RD, LD & Emily MFCS, RD, LD
Registered Dietitian Team

 

Kids Cook at Home – Featured on WCCO!

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Click here to watch: Today’s WCCO Segment – Kids Cook at Home with Coborn’s Registered Dietitian

In our “all family time, all the time” lives this summer, it is becoming clear for many families that one can only eat mac & cheese so many days in a row before even that beloved pantry staple loses its appeal. That’s why we’ve created our Kids Cook at Home program!  Our Registered Dietitian, Amy, talked all about the Kids Cook at Home program today on WCCO- she even shared her top 3 favorite recipes. The Frozen Yogurt Bark is perfect for the upcoming 4th of July weekend!

One of the best ways to get kids interested in trying food is to get them involved in making food. The videos and recipes at Kids Cook at Home focus on tasty, nutritious and fun dishes that aren’t too difficult (and don’t make too much of a mess!). Next time one of your kids says “I’m bored!” find a recipe on this site to make with your kids! It’s a great opportunity to transform your kitchen into a classroom and feed those hungry bellies!

This summer, kids can learn basic cooking and grocery shopping techniques, and develop a sense of adventure and play in the kitchen – lifelong skills that serve them long after the day is over. Best of all, Kids Cook at Home is interactive- We want kids and their adults to share their creations, their triumphs and yes, even their disasters. (It’s all learning, right?)

We can’t forget to spread the love on social media! We encourage families to share their photos and experiences with us on Facebook and Instagram by tagging @Cobornsgrocery and using the hashtag #KidsCookAtHome – we can’t wait to see your photos!!

Be sure to check it out at celebratemore.com/kids-cook-at-home

Plant Based Eating – Staying On Trend

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Staying on Trend with Plant Based Eating

Plant based foods are trending in the world of health and nutrition, and for good reason! By aiming to incorporate more plant-based foods in your meals and snacks, you’ll increase your serving of fruits and vegetables, vary your protein sources and boost your fiber intake. All can aid in digestive health, weight management, and overall health.

Choosing more plant-based foods doesn’t mean throwing out all your meat and poultry options. It simply means adding more variety to your food choices to jazz up your meals and snacks! You’re likely eating some plant-based foods as part of your daily routine already. Fruit, vegetables, whole grains, and beans are all examples. With spring upon us, it’s a great time to be thinking about potentially having a vegetable garden or having some tomatoes or green peppers in potted plants on your deck. It’s an easy and inexpensive way to have more produce on hand.

Digestive Health

As a registered dietitian, I want to be clear that eating meat and poultry is not bad and can still provide great nutrition! However, sometimes we are repetitive with our shopping list and food choices. (I’m guilty of this as well!) There are so many plant-based foods that can help us achieve our protein and fiber needs throughout the day. For example, beans, quinoa, brown rice and lentils all provide protein and fiber! 

Inside our guts we have a microbiome that is made up of mostly bacteria (don’t fret – we need these bacteria!!) Our gut plays a huge role in our overall health and you’ll feel much better if your microbiome is well balanced! We can help balance our microbiome by having good nutrition and feeding it pre and pro biotics.

Prebiotics and Probiotics

People often think of these two as the same, but they are in fact very different! Prebiotics act as food for the current bacteria that’s in our gut and helps it to grow. On the other hand, probiotics are the new bacteria that we add to our current microbiome. They are both essential for a healthy gut!

Prebiotics can be found in many of the foods that we consume (or should consume) daily. That’s why there is more of an emphasis on probiotics in the media. Foods that have prebiotics include fruits, vegetables and other complex carbs including fiber. So, plant based foods can offer great benefits towards our gut health!

Probiotics contain live organisms, which is good! Yogurt is a perfect example of a common food that contains probiotics. Now if you look on the shelf at the store, you’ll see other items such as kombucha and sauerkraut that have probiotics. Then again, you can find supplement forms of both pre and probiotics. Food is the best source for pre and probiotics, as they offer so many other nutrients beneficial to our health.

Find what works for a healthier YOU!

As always, our goal as Registered Dietitians is to help you feel your best! We’d challenge you to tie in more plant-based foods into your day-to-day life and see how you can boost your intake of fruits and vegetables as well as provide protein, fiber, pre and pro biotics into your routine. If you have any questions, please reach out to us through our Dietitian’s Corner page!

Check out these plant-based recipes!

 Amy, RD, LD

 

Mayo Clinic. (2018, March 06). Prebiotics, probiotics and your health. Retrieved from https://www.mayoclinic.org/prebiotics-probiotics-and-your-health/art-20390058

Happy & Healthy in the New Year

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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

Thanksgiving Side Dishes

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Jayne

Wow! We are getting so close to Thanksgiving and I’m already starting to plan. This year I don’t have to cook the entire holiday meal because my daughter-in-law just called me and invited me over for Thanksgiving Dinner and I’m going to take her up on it. 

If you don’t know already I love to cook so I volunteered to bring a couple things and I just have to share what I am bringing because they are fabulous. The first recipe I decided to make something a littler lighter. It’s called Grapefruit & Pomegranate Salad. It has so many awesome flavors in it like avocado and feta cheese! It’s sure to be a favorite all year long as well as a great side dish for the Holidays! 

Then I’m going to bring something hot since it’s been so cold lately! So I have this awesome recipe for Cranberry Brussels Sprouts with Bacon. It’s a favorite for us because we are mad about Brussel sprouts in our family. Again, this is an extremely easy recipe and is ready in no time. The best part is the easy clean up and only needing one sheet pan to make it! 

These recipes will really delight your guests and make your Thanksgiving prep work so much easier. Enjoy and have a wonderful Thanksgiving meal!!!

Jayne, 
Coborn’s, Inc. Merchandising Specialist Team Manager – Bakery & Deli

There’s No Place Like Halloween

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There’s no place like Halloween! 
It’s our 4th annual Halloween video and I am so excited for this year because I have so many fun ideas and great recipes to share. As I’m sure you all know by now, I have so much fun planning for my Halloween party every year, and this year is no exception! 

First, I made a Cauliflower Brain to hold some chip dip. Simply remove all the leaves from a head of cauliflower and slice the end of it flat so it stands. Then cut out a bowl shape on top of cauliflower to hold the dip. Decorate the brain by weaving thin strands of red and blue fruit strips between the florets to make veins and arteries. Then it’s time to add the dip and I just had to use Crazy Fresh Guacamole because it’s the best!

Every menu needs something hot to serve and these Eyeball Sandwiches using Simek’s meatballs are the perfect way to really make your Halloween theme come to life! Using a nice chunky sauce adds flavor and makes the eyes look bloody. A little melted cheese over the meatballs makes the whites of the eyes. Top them with a sliced black olive to complete the look. You can cut these into smaller sections to serve as an appetizer or keep them bigger and make this a fun meal too! 

Next, it’s witch’s brooms and these are so cute and easy! All I did was cut Crystal Farms Mozzarella Cheese sticks in half, then shred one end of the cheese and the other end I placed a pretzel stick in. Then take some chives to tie just above the broom bristles to really make it look awesome!

Variety is always nice when throwing a party. One of my new favorite dips is that’s perfect for Halloween is Dead Man’s Dip and this recipe is fantastic and so quick and easy. Simply combine all the ingredients and bake it in the oven. The corn is an unexpected surprise that really makes this dip one people will remember! 

Now to make some fun and healthy items for the kiddies. I cam across some seriously adorable ideas that kids are sure to love. I made some little carved oranges and all you do is hollow out an orange and carve it like a pumpkin. Then add a variety of blueberries and raspberries. Another quick and easy kid friendly idea is monster munchies. For these I cut rambutan fruits in half and filled the spikey shells with pomegranate seeds. White fruit from the rambutan is perfect to toss in the punch recipe for some spooky eyeballs too! 

Next I made little Frankenstein heads that I thought were so cute. First, cut off the bottom of a kiwi so that it sits flat, then use a vegetable peeler to remove the fuzzy skin from the kiwi leaving some on the top for hair. To make neck bolts, take a pretzel stick and break it into three pieces. Push the ends of the broken pretzel on each side of the kiwi towards the bottom so they stick out just a little bit. For the mouth, take the center piece of your broken pretzel and gently push that piece sideways into your kiwi where the mouth should be. Lastly, use two mini chocolate chips and push them each into position above the mouth to make his eyes. These are a great way to get the kids to eat some fresh fruit by making it fun! 

Now, the kids need something fun to drink too so make sure to serve Kemps Chocolate Milk! October is usually pretty chilly in the Midwest, so what better way to have chocolate milk than to heat it up and turn it into hot chocolate! This is great for when the kids get back from trick or treating… and make sure to add Kemps new whipped topping before serving! 

Of course, kids aren’t the only ones that enjoy Halloween! I love using dry ice to set the mood and make some spooky fog flowing out of my punch bowl. This recipe for Eye Of Newt Punch is a tasty adult beverage and the greenish glow makes it look like a potion  straight from the witch’s cauldron. Adding the rambutan fruit for eyes makes it even spookier! 

When decorating for a party, don’t forget there are fun ways to make your food be part of the decor! We have Here are some more fun and creative decorating tips to make your food the life of the party! 

  • Order fun halloween themed desserts from any of our bakeries. It will save you tons of time and you can custom order cakes, cupcakes, giant sugar cookies or our 12 inch chocolate chip cookies to fit your halloween theme! 
  • Turn whole carrots into witch fingers by placing a dab of cream cheese on the pointed end of the carrot. Then add a sliced almond for a nail. Then place them into your dip bowl for a dramatic look. 
  • Use whole carrots instead of candles in candelabras to add more color and texture. 
  • Serve dips in small, hollowed out pumpkins. They add color and variety, plus save on dishes! I put our new spinach and artichoke dip in a pumpkin and added the witch finger carrots to it as well to make it even more interesting! 
  • Adding small decor to your food like plastic spiders, skulls or fake cobwebs can really help set the theme and take a simple plate of chips and turn it into a spooky spider web! 

I hope you all have a safe and Happy Halloween!!!

Jayne, 
Coborn’s, Inc. Merchandising Specialist Team Manager – Bakery & Deli

Blueberry, Avocado & Banana Smoothie Bowl

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Blueberry, Avocado & Banana Smoothie Bowl

Author: Lifeway Kefir
Serves: 1-2
Ingredients
  • 1 Cup Blueberry Low-Fat Lifeway Kefir
  • 1 Cup Frozen Blueberries
  • 2 Tbsp. Avocado
  • 1 Banana, frozen
  • Additional Toppings
  • Granola
  • Blueberries
  • Banana Slices
  • Fresh Mint
Instructions
  1. Blend all ingredients in blender or food processor until smooth.
  2. Pour into 1-2 Bowls. Top with desired toppings. 
Notes
Try adding 1 Tbsp Ground Flaxseed or 1 Tbsp Chia Seeds for added nutrition!

 

 

Mr. Dell’s Original Potato Casserole

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Mr. Dell’s Original Potato Casserole

Author: Mr. Dell’s
Ingredients
  • 10 Cups Mr. Dell’s Original Potato Shreds
  • 1/4 Cup + 2 Tbsp Butter Or Margarine
  • 1 Can Cream Of Chicken Soup
  • 12 Oz. Sour Cream
  • 1/2 Cup Milk
  • 1/2 Cup Chopped Green Onions
  • 2 Cups Grated Cheddar Cheese
  • 1 Cup Crushed Corn Flakes
  • Salt & Pepper To Taste
  • Preheat Oven To 375ºF
Instructions
  1. Melt 1/4 cup butter or margarine and pour into 9″x13″ baking dish, then add half of the Mr. Dell’s Potatoes. (No need to thaw)
  2. In separate bowl, mix soup, sour cream, milk and green onions, then pour 1/2 of mixture over hash browns. Salt and pepper to taste.
  3. Sprinkle one cup grated cheese on top.
  4. Add remainder of hash browns and pour remainder of of mixture on top, salt and pepper.
  5. Sprinkle remaining cheese on top, then cover with crushed corn flakes.
  6. Pour 2 Tbsp melted butter or margarine over mixture and bake for 55 minutes.

 

White Chicken Chili

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White Chicken Chili

White Chicken Chili

Nothing says comfort food like chili… so try this White Chicken Chili for a more nutritious take on cozy comfort food! Our dietitians are adding new recipes all the time, so check out our Dietitians Choice Recipes page for all their latest recipes!

Shop from the comfort of your home! You can shop online at any of our proud family of stores for these recipe ingredients as well as the rest of your grocery list! We offer curbside pick up at all locations and delivery in select locations as well. Don’t forget to connect your MORE Rewards account when you shop online for extra savings, digital coupons, and many other rewards too!


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