Gotta Love A Granny Smith

Granny Smith apples are one of the most deliciously versatile apples the world have ever known! Kids love them fresh out of hand (Not to mention covered in caramel candy) while chefs and bakers love their citrus tart flavor, which is ideal for a wide variety of recipes. They are not only tasty but they are quite the social apple. According to our research, there are more people tweeting about Granny Smiths than any other variety! Continue reading “Gotta Love A Granny Smith”

7 Tips for Making Healthy Choices while Eating Out

Amy

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 “7 Tips for Making Healthy Choices while Eating Out”

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 “The Truth About Fruit Juice”

Getting enough Calcium

Foods Containing Calcium - Getting enough Calcium - www.cobornsblog.com

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

From a nutrition standpoint, many people think of dairy products being rich in calcium and vitamin D.  Yes, that is true, but you still always want to check the label of percentage daily values of these nutrients to make sure in fact your dairy selection is high in those nutrients. Wait, let’s back up, why do we care about calcium? Calcium is needed for our heart, muscles, and nerves to function properly and for blood to clot. Inadequate calcium significantly contributes to the development of osteoporosis. Many published studies show that low calcium intake throughout life is associated with low bone mass and high fracture rates. National nutrition surveys have shown that most people are not getting the calcium they need to grow and maintain healthy bones.

When looking at daily value (DV), 5% of a nutrient is considered low in that particular nutrient and 20% or higher is considered high in that particular nutrient.  I always remind people to check their yogurts, especially for vitamin D.  Many have vitamin D, but most of them only have a little bit.  Be sure to read those labels and check out the percentage daily value section of the nutrition facts panel.  Also, be sure to choose low fat options as dairy products can be very high in saturated fat, the not so good fat, the fat we want to limit each day.  It is recommended to consume no more than 20 grams per day according to the FDA, however if you have heart disease or another condition it is most likely lower.

Dairy products are a great way to get calcium, but what if someone is lactose intolerant, on a special diet, or just doesn’t care for dairy products, what are some other food choices rich in calcium, you ask? Well here is a list of different food items and their amounts of calcium.  I have also included a chart below that shows how much calcium you should be taking in each day!

Keep in mind, if you don’t have lactose intolerance, dairy is a great food group to include each day. And did you know that all of those alternative milks like almond milk and coconut milk are not necessarily better for us.  Check out last month’s blog to learn more!

Calcium Contents - Getting Enough Calcium - www.cobornsblog.com

Recommened Calcium Intakes - Getting Enough Calcium - www.cobornsblog.com

Peach and Wellness,
Ashley

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5 Ways to add Beans to your Diet!

Beans are good for you! Are you getting enough in your diet? Learn more at cobornsblog.com

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

You may have heard that beans are good for you! I’m here to reiterate that message and put some extra emphasis on that statement. Beans are AMAZING for you and you should try to incorporate them as often as possible.

Why? Beans are an excellent source of fiber, protein, and iron.  They are unique from other proteins sources such as animal products because they have fiber – a nutrient that is lacking from the average American diet. Oh, and I almost forgot to mention, my favorite benefit, they are so cheap! People tell me all the time, I can’t afford to eat healthy because it costs more! Not always the case and here is a great example of that – I’m referring to chickpeas (garbanzo beans), black beans, navy beans, pinto beans, cannellini beans, aduki beans and kidney beans NOT green beans.

Buying a variety is best as they have slightly different nutrients and different tastes so it depends on the recipe and what the recipe calls for.

As far as nutrition it is best to buy beans in all different forms canned and dried. Note that canned is just as nutritious as dried.  The main concern will be the added sodium, but if you buy no salt added or reduced sodium that takes care of the salt.  Even if you buy regular canned beans, draining and rinsing the beans for 2-4 minutes reduces the sodium by up to 41%.  Buying canned is so much more convenient as you don’t have to cook them and you will probably eat them more often thus reaping their nutritional benefits as compared to if you have to cook them each time.

Here are my top 5 ways to add more beans to your diet!

5 ways to add beans to your diet - www.cobornsblog.com

Here are a few of my favorite recipes to get you started! And, of course, I had to add the recipe for black bean brownies!

Fudgy Black Bean Brownies

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Fudgy Black Bean Brownies
Serves: 16
 
Ingredients
  • 15 Oz. Can Black Beans, drained and rinsed
  • 3 Large Eggs
  • 3 T. Canola Oil
  • ¾ Cup Granulated Sugar
  • ½ Cup Unsweetened Cocoa Powder
  • 1 tsp. Vanilla Extract
  • ½ tsp. Peppermint Extract (optional)
  • ½ tsp. Baking Powder
  • Pinch of Salt
  • ½ Cup Mini Semi-sweet Chocolate Chips, divided
Instructions
  1. Preheat the oven to 350°F.
  2. Lightly oil or coat an 8×8-inch baking pan or dish with nonstick cooking spray and set aside.
  3. Place the black beans in the bowl of a food processor and process until smooth and creamy.
  4. Add eggs, oil, sugar, cocoa powder, vanilla extract, peppermint extract if desired, baking powder and salt.
  5. Process until smooth.
  6. Add ¼ cup of the chips and pulse a few times until the chips are incorporated.
  7. Pour the batter into the prepared pan, smooth the top with a rubber spatula and sprinkle with the remaining ¼ cup chocolate chips.
  8. Bake 30 to 35 minutes or until the edges start to pull away from the sides of the pan and a toothpick inserted in the center comes out clean.
  9. Cool in the pan before slicing into 2-inch squares.

 

Quinoa Salad with Black Beans and Mango

Quinoa Salad with Black Beans and Mango Recipe - www.cobornsblog.com #Vegetarian #Vegan

Quinoa Salad with Black Beans and Mango
 
Ingredients
  • 1 Mango, peeled and diced small
  • 1 Red Pepper, seeded and diced as small as you can get it
  • 1 Cup Scallion, chopped
  • 1 Cup Fresh Cilantro, chopped
  • 2 T. Red Wine Vinegar
  • 2 T. Grapeseed Oil
  • ¼ tsp. Salt
  • 2 Cups Quinoa, cooked and cooled
  • 1½ Cups Black Beans, drained and rinsed (a 15-ounce can)
Instructions
  1. Combine mango, red pepper, scallions, and cilantro in a mixing bowl.
  2. Add the red wine vinegar, grapeseed oil, and salt and stir to combine.
  3. Add the quinoa and stir until everything is well incorporated.
  4. Fold in the black beans.
  5. Serve immediately or let it sit for a bit to let the flavors meld.
Notes
Dietitian’s Tip: The reason you want to rinse the beans is to get rid of the excess salt and sodium.

 

Roasted Red Pepper Hummus

Roasted Red Pepper Hummus - www.cobornsblog.com

Roasted Red Pepper Hummus
 
Ingredients
  • 15 oz. Can Chickpeas / Garbanzo Beans, rinsed
  • ⅓ Cup Tahini
  • ¼ Cup Lemon Juice
  • 2 T. Olive Oil
  • 2 Cloves Garlic, crushed
  • ½-3/4 Cup Roasted Red Peppers
Instructions
  1. In a food processor, combine beans, tahini, lemon juice and olive oil.
  2. Process until smooth.
  3. Add red peppers and garlic until desired consistency.
  4. Garnish with parsley.
  5. Serve warm or cold with pita bread or toasted pita chips or fresh vegetables.

Quinoa Black Bean Burgers

Quinoa Black Bean Burgers - www.cobornsblog.com

Quinoa Black Bean Burgers
Author: 
Serves: 5
 
Ingredients
  • 1 (15 oz) Can Black Beans, rinsed and drained
  • ¼ Cup Quinoa
  • ½ Cup Water
  • ½ Cup Bread Crumbs
  • ¼ Cup Yellow Bell Pepper, minced
  • 2 T. Minced Onion
  • 1 Large Clove Garlic, minced
  • 1.5 tsp. Ground Cumin
  • ½ tsp. Salt
  • 1 tsp. Hot Pepper Sauce (such as Frank's RedHot®)
  • 1 Egg
  • 3 T. Olive Oil
Instructions
  1. Bring quinoa and water to a boil in a saucepan.
  2. Reduce heat to medium-low, cover, and simmer until the quinoa is tender and the water has been absorbed, about 15 to 20 minutes.
  3. Roughly mash the black beans with a fork leaving some whole black beans in a paste-like mixture.
  4. Mix quinoa, bread crumbs, bell pepper, onion, garlic, cumin, salt, hot pepper sauce, and egg into the black beans using your hands.
  5. Form black bean mixture into 5 patties.
  6. Heat the olive oil in a large skillet.
  7. Cook the patties in the hot oil until heated through, 2 to 3 minutes per side.

 

Peace and Wellness,
Ashley
Coborn’s, Inc. Supermaket Registered Dietitian

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