Stay Balanced with your Nutrition and Mental Health

Stay Balanced
IMG_1664Hello, this is Amy, one of your new Supermarket Registered Dietitians for Coborn’s! The summer has just flown by and its once again, back to our busy schedules this fall. Although our schedules may seem to be a little out of control, we need to keep our physical and mental health a top priority during these busy seasons.

Continue reading “Stay Balanced with your Nutrition and Mental Health”

6 Quick and Easy Salads in a Jar

Quick and Easy Salads in a Jar

http://cobornsblog.com/category/blog/crafty-creations/
Lynell

This fall the Coborn’s Support Center moved to a brand new building. The building, my workspace and the entire campus are absolutely beautiful and it creates a wonderful atmosphere to work at, but unfortunately I have to drive a little farther for my daily commute. With busy mornings where you are trying to get up and go quickly, I needed something that makes planning out lunches a little bit easier.

I suppose the easiest lunchtime solution is to go out to eat, which I’ll admit is nice occasionally, but it can be pricey to do everyday Kraft-Dressingand not always healthy for you. That’s why I’ve collected some delicious recipes to share with you all that I promise will spruce up any boring lunch routine!

Food Prep Freshness

Glass mason jars help to keep the salads very fresh, and by using wide mouth  jars I have created delicious salads that are perfect for anyone on the go or looking for a healthy and fun way to get their greens in- no salad bowl necessary. My mason jars were even chalkboard jars I picked up from a craft store for added lunchtime creativity!

Everything on my Facebook homepage lately seems to feature food recipes, clean eating blogs and meal prepping ideas. What better way to follow suit than to make my complete week of salads on Sunday evening and have them ready to go for the entire week.

I love the taste, freshness and most of all the convenience of these Mason Jar Salads. Best of all you can make so many different varieties, which means lunchtime doesn’t need to be boring, it can be as original as each day of the week!

Check out some of the recipes for these Mason Jar Salads below:

Dietitian’s Choice Salad

Dietitian's Choice Salad

Dietitian's Choice Salad
 
Ingredients
  • 2 T. Kraft Balsamic Vinaigrette
  • 4-6 Baby Carrots, chopped
  • ¼ Cup Peas
  • ¼ Cup Peppers, chopped
  • ¼ Cup Garbonzo Beans
  • ¼ Cup Reduced Fat Feta Cheese
  • ½ Cup Tomato, chopped
  • 2 Cups Spring Mix Salad Greens with Kale
Instructions
  1. Wash Jar.
  2. In the same order that is listed above add your ingredients to a wide mouthed mason jar.
  3. Shake jar when ready to be eaten and refrigerate if you are saving it for a later date.
Notes
Dietitian's Notes:
-This salad is great because the wide variety of vegetables are full of fiber, vitamins and minerals.
-Add dried cranberries to your salad to represent as many food groups as possible, but make sure no sugar is added!
-Make sure you always have beans or some sort of protein added to your meals, and if a salad is your full meal make extra sure they are added!
-Olive Oil and Balsamic Vinegar add a great flavor and provide healthy fats.
-Aside from the Feta Cheese (19) and the Balsamic Vinegar (18) all of these ingredients have a 100 on the NuVal Scoring System!

 

BLT Avocado Salad

BLT Avocado Salad

BLT Avocado Salad
 
Ingredients
  • 2 T. Kraft Bleu Cheese
  • ½ Cup Tomatoes, chopped
  • 1 Avocado, chopped
  • 6 Bacon Slices, cooked and chopped
  • 2 Cups Lettuce or Spinach Mix
Instructions
  1. Wash Mason Jar.
  2. Add ingredients in the order listed above.
  3. Keep refrigerated until ready to eat.
  4. Shake jar, add chips and enjoy!

 

Greek Salad

Greek Salad

Greek Salad
 
Ingredients
  • 2 T. Kraft Red Wine Vinaigrette Dressing
  • ½ Cup Cucumber, chopped
  • ½ Cup Tomatoes, chopped
  • 2 T. Red Onion
  • 4 Oz. Skinless Chicken Breast, cooked and chopped
  • 2 T. Reduced Fat Crumbled Feta Cheese
  • 1 T. Black Olives, chopped
  • 2 Cups Romaine Lettuce, chopped
Instructions
  1. Wash Mason Jar.
  2. Layer jar with dressing, cucumbers, tomatoes and onions.
  3. Add in chicken, feta cheese and olives.
  4. Top with lettuce.
  5. Refrigerate until ready to eat.
  6. When ready to eat shake jar.

 

Mom’s Salad

Mom's Salad Jar

Mom's Salad
 
Ingredients
  • 2 T. Kraft Bleu Cheese Dressing
  • 4-6 Baby Carrots, chopped
  • ¼ Cup Cauliflower, chopped
  • 2 Oz. Bacon Real Bites
  • 2 Cups Romaine Lettuce
Instructions
  1. Wash Mason Jar.
  2. Add ingredients in the order as listed above.
  3. When ready to eat shake jar and enjoy.
  4. Be sure to refrigerate if salad is going to be eaten at a later date.

 

Taco Salad

Taco Salad Jar

Taco Salad
 
Ingredients
  • 2 T. Kraft Classic Catalina Dressing
  • 1 T. Salsa
  • 2 T. Sour Cream
  • ¼ Cup Taco Meat
  • ½ Cup Tomatoes, chopped
  • ¼ Cup Kidney Beans
  • ⅛ Cup Shredded Cheddar Cheese
  • ½ Cup Tortilla Chips, crushed
  • 2 Lettuce, shredded
Instructions
  1. Wash Jar.
  2. Add ingredients in same order as listed above.
  3. Refrigerate until ready to eat.
  4. When ready to eat shake jar.

 

Strawberry Poppyseed Salad

Strawberry Poppyseed Salad

Strawberry Poppyseed Salad
 
Ingredients
  • 2 T. Kraft Creamy Poppyseed Dressing
  • ½ Cup Strawberries, sliced
  • ¼ Cup Blueberries
  • ¼ Cup Almonds
  • 2 Cups Romaine and Spinach to Brim of Jar
Instructions
  1. Wash Jar.
  2. Wash produce.
  3. Add ingredients in order to above and keep refrigerated.
  4. When ready to eat shake jar and enjoy.
Notes
Additional optional topping:
Mandrain Oranges

 

Tips & Tricks

The number one most important rule to remember when making these salads is to always keep the dressing at the bottom and the salad greens at the top of the jar. Keep the two layers as far away from one another as possible by having them separated with your hard veggies, protein and soft veggies. If you do that, your greens will stay crispy and fresh with no problems.

Follow this Layer List:

  •  Layer 1 (Bottom of Jar): 2-4 T. Dressing of Choice
  • Layer 2: Hard Veggies- This is where you add in carrots, bell peppers, celery, cucumbers, broccoli, cauliflower, etc.
  • Layer 3: Protein- This is where you will add the cheese, meats, beans, hard-boiled eggs, etc.
  • Layer 4: Soft Veggies- In this section you will add tomatoes, onions, corn, avocado, etc.
  • Layer 5 (Top of Jar): Greens to the Brim- Add in your lettuce and/or spinach.

Try to keep the ratio of each jar about half-and-half. That means half of the jar holds the toppings, dressing, grains, proteins and half of the jar holds the greens.

As I mentioned I like to make several of these jars on Sunday evening so I’m prepared for speedy grab and go lunches later on in the week. Luckily these salads last a week in the refrigerator!

Because these jars are so full to the brim you might have to eat off a layer or two of greens (yum!), then replace the lid, shake the heck out of it to distribute the dressing, and then dig right in with a fork.

Hope you enjoy my creations and they make meal planning a success!

Lynell
Coborn’s, Inc. Graphic Designer

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www.cobornsblog.com - Crafty Creations by Lynell

Dietitian’s Guide to Clean Eating

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
  • ¾ Cup Cooked Bulgur
  • 2 Oz. Roasted Chicken, shredded
  • ¼ 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
  • ¾ Cup Water
  • 1 Can Pinto Beans
  • 6 Cups Lettuce, chopped
  • 2 Large Tomatoes, chopped
  • ½ 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
  • ½ Cup Old Fashioned Oats
  • ¼ Cup Chopped Walnuts
Instructions
  1. Prepare batter according to package directions.
  2. Stir in the banana, oats and walnuts.
  3. Pour batter by ¼ 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.
Notes
Covers Fruit, Whole Grain and Healthy Fat
Nutrition Information
Serving size: 2 Pancakes Calories: 155 Fat: 4 grams Sodium: 293 milligrams Fiber: 4 grams Protein: 7 grams Cholesterol: 0

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)
  • ½ Cup Peanut Butter, Almond Butter or Sunbutter
  • ⅓ Cup Honey
  • ½ Cup Ground Flaxseed
  • ½ Cup Chia Seed
  • ½ 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
  • ½ Cup Fresh Mushrooms, sliced
  • ½ 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
  • Chicken
  • 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 ¼ tsp. Dried Ginger Powder
  • ½ T. Sesame Oil
  • Wrap
  • 2 heads of Boston, Bib or Butter Lettuce
  • 2½ 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
  • ¼ bunch of fresh Cilantro
  • Peanut Dipping Sauce
  • ¾ Cup Newman’s Own Low Fat Sesame Ginger dressing
  • 2 T. Creamy Peanut Butter (microwave 30 sec if peanut butter refrigerated)
  • ⅓ 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 ¼ tsp dried ginger powder) and ½ 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. For Dipping Sauce
  8. Combine ¾ 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. Serving Suggestions:
  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
Cooking Quinoa
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 ¾ cup dry quinoa to 1½ 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.

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
  • ⅓ Cup Fresh Parsley, chopped
  • 4 Garlic Cloves, finely chopped
  • Ground Black Pepper, to taste
  • ¼ 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
  • ½ 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: 
Serves: 75 Servings (1 tsp. each)
 
Ingredients
  • 8 Cloves Garlic, minced or finely chopped
  • ½ tsp. Black Pepper
  • ½ 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.

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)
  • ½ 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: 
 
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
  • ¼ 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
  • ½ 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

 

Click Here for more blog articles written by Ashley

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