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Tags: healthy
Watermelon Feta Salad
Greek Yogurt Fruit Dip
Cheesy Pepper Pork Chops
Taco Pinwheels
Hummus
Quesadillas
Egg Enchiladas
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:
- Blend all of the ingredients (except a few chunks of frozen fruit) in a blender.
- Add milk as needed and blend until smooth.
- Add in chunks of frozen fruit and pour into popsicle molds.
- 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
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
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
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:
- Place 1/4 cup beans on each tortilla.
- Microwave 30 seconds each.
- Arrange 1/8 cup cheese on each tortilla and microwave another 30 seconds.
- 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
- Prepare pizza crust as instructed on back of package.
- Spread pizza sauce lightly over crust.
- Top with cheese and other toppings.
- 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!
Apple Cinnamon Muffins
Apple Cinnamon Muffins
Start your day with good nutrition and delicious flavor with these Apple Cinnamon Muffins – perfect for fall! 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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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
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