nutrition Archives - Page 2 of 3 - Community Food Co-op

Tuscan Bean & Pasta Salad

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

Keeps fresh like a charm and it's vegan and gluten free! For the perfect work lunch, place 1 1/2 cups fresh baby spinach in the bottom of your food container and top with the bean and pasta mixture. Then shake the container to combine prior to eating.

INGREDIENTS

For the marinade:

4 tablespoons extra virgin olive oil
2 tablespoons fresh lemon juice
1 tablespoon apple cider vinegar
3/4 teaspoon Italian seasoning
1 clove garlic, finely minced
2 teaspoons honey
½ teaspoon sea salt
¼ teaspoon ground black pepper

For the salad:

1 16-ounce can garbanzo beans, drained and rinsed
2–3 cups cooked whole-wheat rotini pasta (substitute
with gluten-free bean pasta)
3 tablespoons sundried tomatoes, chopped
1 cup finely diced zucchini (1 medium)
¼ cup parsley, finely chopped
¼ cup red onion, finely diced
baby spinach*

METHOD

Mix together the olive oil, lemon juice, vinegar, Italian seasoning, minced garlic, honey, sea salt, and pepper
in a large bowl and set aside.
Cook the pasta according to package instructions.
Drain, rinse under cold water, and drain again.
Add the garbanzo beans, pasta, sundried tomatoes, diced zucchini, parsley, and red onion and mix to combine.
For best flavor allow the bean/pasta mixture to marinate
3 hours or overnight.
Season with additional salt and pepper if desired.
Toss with fresh baby spinach prior to serving.

Get More Tips for a Healthy New Year

Read Selva's January 2017 column and get her recommendations for an easy, healthy weekday routine.

Ask the Nutritionist: Healthy New Year

by Selva Wohlgemuth, Co-op News contributor

January 2017

Selva Wohlgemuth, meal planning instructor

Selva Wohlgemuth, Registered Dietitian and Nutritionist

Dear Nutritionist: What is your top recommendation for a healthy start in the New Year?

Dear Member: The short answer is to change your weekday routine into a healthy routine! Make every workday count!

Many of us spend most of our working hours sitting and typing. In addition, work environments can greatly impede the ability to make easy healthy choices. Therefore, it is important to become an advocate for your own health. This perspective alone can greatly enhance wellness throughout the workday.

Planning in advance can be the biggest first step towards an enhanced daily work routine. Many people may get breakfast on the go (or skip it completely), eat lunch out, and snack on processed goodies between meals. These eating habits can be positively changed by following seven tips towards workday wellness.

Always Take Time to Eat a Balanced Breakfast

Eating breakfast in the morning can help your mind and body stay fit and fueled throughout the day. Skipping breakfast entirely or grabbing a coffee and a muffin can cause your blood sugar to roller coaster and your energy level to wane. Adding protein to your morning meal can balance blood sugar levels and stabilize appetite. Some meal ideas include:

Two-egg veggie scramble with corn tortillas and refried beans
Apple and two tablespoons peanut butter
Steel-cut oats with chopped almonds, ground flaxseed, berries, and plain Greek yogurt
Chia seed pudding with coconut milk and bananas
Whole-wheat toast topped with avocado, soft boiled eggs, sliced tomato, salt and pepper
Dinner leftovers!

Arm Yourself with Healthy Snacks

When hunger strikes between meals, it is best to be prepared. Stocking healthy snacks at work, whether in the staff refrigerator or in your drawer, can set you up for success. Bring a bag of fresh cut veggies and hummus, whole fruit, nuts, or seeds for easy eating.

Know All Your Ingredients

Although the best option is to bring lunch from home, it can be difficult to always be prepared. Therefore, create a list of restaurants or grocery stores nearby that offer whole food choices. If you can identify every ingredient in your meal, then you are in the clear! Plus you get the benefit of walking back and forth.

Build the Perfect Work Lunch

A good starting point is to make sure you have all your macronutrients covered in your meal: complex carbohydrate, protein, and fat … and of course plenty of veggies. An easy rule to live by is 2 cups non-starchy veggies (variety is best), 1/2 to 1 cup whole grains/starchy veggies, 3 ounces of lean protein (fish, eggs, tempeh, legumes, chicken, etc.), and tasty fat-rich toppings (1 tablespoon extra-virgin olive oil, 1/2 avocado, or 1/4 cup nuts and seeds). This combo will help keep you full and fueled until dinner.

Bring a Water Bottle And Put It in Plain Sight

Staying adequately hydrated is key in monitoring appetite and staying focused. Keeping a water bottle on your desk can be an effective gentle reminder to drink throughout the day. Aim for 9 to 13 cups of fluid per day.

Keep Moving

Adding 5-to-15-minute movement breaks into your day can help support circulation, reduce stress, and help regain focus. Try to break every one to two hours to stretch and move your legs. Great ways to add movement into your day include:

Cut your lunch in half: eat the first half and walk the second
Walk to your favorite lunch location
Walk up and down a few flight of stairs
Stretch at your desk.

Create a Spirit of Wellness

Sometimes the work environment is the most difficult aspect to change. Being an advocate for workday wellness can be challenging but may also inspire others to join. Even making simple changes in your day-to-day work routine can positively impact those around you.

A Recipe Suggestion

In the spirit of making lunches easy, quick, and tasty, I have a delicious recipe for you—Tuscan Bean & Pasta Salad. It meets the guidelines for building the perfect work lunch, and it is vegan and gluten-free to boot. You can even bring this to a work potluck because it keeps fresh like a charm.

Ask the Nutritionist

Have questions? Send them to contact@happybellynutritionist.com. Selva Wohlgemuth is a registered dietitian nutritionist. Learn more about her approach to general health and well-being at her Happy Belly Nutrition website, and see her recipes and other kitchen tips at Poppies and Papayas.

Dear Nutritionist: Bone Broth

by Selva Wohlgemuth, Co-op News contributor

Selva Wohlgemuth, Registered Dietitian and Nutritionist

Dear Nutritionist: I have heard a lot about bone broth. Is it really that much better than regular soup stock?

Dear Member: Although there is little scientific evidence to support the health benefits of bone broth, it does not discredit hundreds of years of tradition.

What bone broth provides in nutritional quality far outweighs any regular packaged chicken or beef broth found in stores today. It is rich in collagen and an easy-to-absorb protein source that, along with adequate vitamin C, supports joint health and skin, hair, and nail growth. Also, the minerals and vitamins leached from the bones and veggies into the broth makes this an easy to digest and nourishing food, especially during times of heightened stress.

Per the USDA Nutrient Database, one cup of homemade chicken bone broth contains about 90 calories, 6 grams of protein, 3 grams of fat, 9 grams of carbohydrates, and some minerals including calcium, iron, magnesium, potassium, zinc, and sodium.

If someone cannot tolerate solid foods or is feeling under the weather, nauseous, and fatigued, broth can be very soothing and light enough for the digestive track to manage. However, even if you are not feeling sick, bone broth adds a lot of flavor and nutrition to simple soups and stews.

To make a delicious bone broth, all you need is time—not only for flavor, but also for heightening the medicinal quality of the broth. The longer the bones simmer, the more minerals are transferred to the broth, and the more nutrient dense the broth becomes. If you add a few staple vegetables, the nutritional value increases even further. Even a novice cook can make an excellent broth if the traditional methods are followed.

How to use bone broth? Sip between meals for a savory protein-rich beverage, add into soups for heightened flavor and nutrition, mix into sauces or gravies, braise veggies or meats in broth, or freeze for later use.

Are you vegan or vegetarian? Making a slow simmered veggie broth can be just as nourishing. However, you may want to add additional veggies such as leeks, tomatoes, and mushrooms for added flavor, and olive oil to absorb the fat-soluble vitamins. Just keep in mind that the protein content will be much lower and you may want to add beans to your final veggie soup.

SAVVY SHOPPER TIP

If making bone broth at home seems like too much work, the Co-op offers a variety of packaged collagen-rich bone broths from Kettle & Fire, Pacific Foods, Epic, and frozen chicken and beef broth by Bonafide Provisions and Cauldron Broths.

Learn to Make Nourishing Broths

Attend Selva’s Healthy Connections class on March 9, 2020, to learn how to make your own nourishing broths at home.

See more Healthy Connections classes on our website.

Ask the Nutritionist

Chia—Tiny but Mighty

by Dave Straub, Cordata produce department

Chia has the ideal balance of fatty acids we need for healthy joints, digestion, and brain function.

There is evidence that chia (pronounced ‘chee-ah’) was cultivated by the Aztec empire, rivaling corn in cultural and economic significance. These tiny seeds have a slight nutty flavor, are stunningly beautiful, and are versatile in nutrients and use.

I was first exposed to chia as a child in the form of an inane infomercial for Chia Pets. Luckily, this ancient superfood has regained some dignity since its debut sprouting green ‘hair’ on novelty terracotta statues. The past few years have seen an all-out chia revival, due partly to the constantly increasing demand for functional food with multiple health benefits.

Lauded for its high omega-3 content, chia has the ideal balance of fatty acids we need for healthy joints, digestion, and brain function.

It also contains all the essential amino acids needed for our bodies to use as a complete protein, making it a perfect ingredient for meal replacements and protein powders like Garden of Life Raw Meal found in your Co-op’s wellness department.

Other benefits include calcium, lots of fiber, and a variety of micronutrients.

Agriculture has kept up with our increase in chia consumption. Newly developed cultivars have increased production in the U.S. and abroad.

This is good news for fans of organic. Chia leaves produce a natural insect repellent and there are no major pests or diseases affecting chia crops, so organic farming comes naturally for the hearty chia plant.

I’ve been enjoying chia for years.

My pantry is never without a mason jar full of chia from the bulk department.

It is an easy option for adding nutrients and texture to my oatmeal or my favorite smoothie recipe. Today, chia is used in numerous products that you can find at the Co-op. I spent the last couple of weeks on a chi-adventure exploring the aisles and trying out everything I could find.

For breakfast I tried Qi'a Superfood from Nature’s Path Organic. Qi'a has only three ingredients; chia, hemp, and buckwheat. It is nutrient dense and filling. For a more decadent breakfast try Chia Plus gluten-free frozen waffles from Nature’s Path Organic.

GT’s Synergy Cherry Chia Kombucha is so good I’ve been drinking it every day. Chia seeds are hydrophilic, meaning they absorb twelve times their mass in water and develop a gel-like coating. When added to a drink such as kombucha, it takes on a pleasant jell-o like texture. (Side note: the gelatin quality of soaked chia also makes it an excellent egg replacement in baked goods.)

Hope you enjoy some chia soon, in whatever way you choose!

Dear Nutritionist: Caramelize Your Veggies

by Lisa Samuel, Co-op News contributor

dear nutritionist, lisa samuel, nutrition, registered dietitian, nutrition advice

Lisa Samuel, Registered Dietitian and Nutritionist

Dear Nutritionist: I know vegetables are good for me, but I don’t really like them. Do you have any tips for making them delicious?

Dear Member: I get this question so often! One of the simplest tricks to making vegetables more delicious to a picky eater is to roast them. Roasting brings out the natural sugars in the vegetables, caramelizing them and making them taste sweeter. And you can roast all kinds of veggies: cauliflower, broccoli, asparagus, zucchini, mushrooms, kale … the options are endless. In general, just coat them with olive oil and sprinkle with salt and any herbs or spices you like. Roast in a 425°F to 450°F oven until the vegetables are caramelized.

See Lisa's recipe for Whole Roasted Cauliflower and Tahini Sauce.

Whole Roasted Cauliflower and Tahini Sauce

by Lisa Samuel, Co-op News contributor

Lisa Samuel, Registered Dietitian and Nutritionist

Whole Roasted Cauliflower

INGREDIENTS

1 head cauliflower, tough leaves removed and stem trimmed
1 cup white wine
1 tablespoon sea salt, plus extra for sprinkling at the end
1 teaspoon whole coriander seed
1 teaspoon whole cumin seed
1 teaspoon red pepper flakes
¼ cup extra virgin olive oil, plus extra for drizzling at the end
Handful of parsley or cilantro
2 bay leaves

METHOD

Preheat oven to 475 F.
Place cauliflower in a pot and add enough water to cover (or almost cover). Add wine and seasonings. Stir. Bring the broth to a boil and then reduce to a simmer, cooking about 20 minutes or until the cauliflower is very tender. Use a fork to test. It should slip in and out very easily.
Remove the cauliflower from the water, brush with olive oil, and place on a baking sheet or an oven-safe skillet. Place in the oven and let roast for about 45 minutes, or until very dark and beginning to blacken in some spots.
Remove from the oven and drizzle with extra olive oil and a sprinkling of sea salt.
Serve warm or at room temperature with tahini sauce and zhug (Yemeni hot sauce).

Tahini Sauce

INGREDIENTS

1 cup tahini
1 clove garlic, ground to a paste with a little salt
3 – 4 tablespoons freshly squeezed lemon juice
Zest of one lemon
½ teaspoon sea salt
Water

METHOD

Add tahini paste to a large bowl. Add garlic, lemon juice, lemon zest, and about ½ teaspoon sea salt. Whisk together with a fork, making a thick paste. It will turn a strange color and consistency and you’ll think you’ve ruined it.
Add cold water, a few tablespoons at a time, until the tahini becomes the consistency of a thick sauce. Taste for lemon and salt and adjust, as desired.

Tahini sauce will keep in the refrigerator for one week.

Dear Nutritionist: Whole Grain, No Pain

by Lisa Samuel, Co-op News contributor

Lisa Samuel nutritionist cutting mushrooms on cutting board in kitchen with vegetables

Dear Nutritionist: I know whole grains are good for me, but I haven’t tried anything other than brown rice and quinoa. I’m bored with those choices. Can you help?

Dear Member: Whole grains are good sources of carbohydrates, and carbohydrates provide energy for your body and brain—energy to help keep you running full steam ahead all day long! Whole grains are naturally full of fiber and nutrients, and eating whole grains has been associated with reduced risk of heart disease, stroke, cancer, diabetes, and obesity.

Whole grains can be found in a variety of textures and flavors, adding to the pure enjoyment of eating. When we think of grains, we typically think of wheat. There are many varieties of wheat, including spelt, emmer, farro, einkorn, kamut, durum, and forms such as bulgur, cracked wheat, and wheat berries. But there are also many different types of grains besides wheat, including amaranth, barley, buckwheat, corn (including whole cornmeal and popcorn), millet, oats (including oatmeal), quinoa, rice, rye, sorghum, teff, triticale, and wild rice.

Buying grains from the bulk bins can be a great way to experiment. Just buy a small amount of a grain and then see if you like it.

To get you started, see Lisa's recipe for a Spring Lamb Stew with Farro.

Dear Nutritionist: Meatless Monday

by Lisa Samuel, Co-op News contributor

Lisa Samuel, Registered Dietitian and Nutritionist

Dear Nutritionist: I’ve heard about the Meatless Monday campaign, and I’d like to try it for my family. Do you have suggestions for how to get my meat-loving family to try a vegetarian meal once a week?

Dear Member: Going meatless once a week is a great way to help you and your family be healthier, save money, and help the environment!

When planning meatless meals, think about them the same way you would any meal, by including a good source of protein, a fiber-rich carbohydrate, and healthy fats. Good sources of plant-based protein include beans and legumes, whole grains, soy, nuts, and nut butters. Dairy products, like milk and cheese, are also a great source of protein.

To keep it interesting for your family, try a new recipe each week. Ask your kids to look through magazines or websites to pick out new meals, and then make them together. Sometimes it’s easiest to start with familiar meals, like pasta or tacos. Experiment with herbs, spices, and bright dressings or sauces to add lots of flavor to your dishes.

You might find the meals so delicious you end up going meatless more than once a week!

See Lisa's One-Pot Tomato & Swiss Chard Pasta and other meatless recipes.

About Meatless Monday

It’s Worldwide!

Meatless Monday was founded in 2003 by Sid Lerner in association with the Johns Hopkins Bloomberg School of Public Health. In May, 2009, Ghent, Belgium, became the first non-U.S. city to go meatless. Shortly thereafter, Paul McCartney introduced the U.K. to Meat-Free Mondays.

Meatless Monday is now active in 44 countries and continues to grow. Representatives from different nations are finding innovative ways to make meatless and vegetarian dishes part of their everyday culture, customs and cuisine.

Skipping meat one day a week is good for you, great for your nation’s health, and better for the planet.

Did you know the Co-op hot bars are meatless on Mondays? Check out the menu.

Dear Nutritionist: Getting the Most from Fruit

by Lisa Samuel, Co-op News contributor

Lisa Samuel, Registered Dietitian and Nutritionist

Dear Nutritionist, I’ve heard that some fruits are more nutritious than others. Is this true? And if so, how can I choose the most nutritious fruits?

Dear Member, It’s a great question! Different fruits provide different
health benefits.

For example, some are higher in fiber, or some have greater amounts of antioxidants. Have you ever heard the term “eat the rainbow”?

The bottom line is that the more colorful the fruits in your diet are—the better!

However, there are differences in the nutritional value of certain fruits, and how you store and serve them can also affect their nutritional value. Here are a few general guidelines to getting the biggest bang for your nutrition buck, when it comes to fruits.

Fruits vary widely in their nutritional value. For example, different apples have different amounts of antioxidants. Try to choose the most colorful fruit on display.

Select ripe fruit for the highest nutritional value. Fruits picked before they are ripe will never develop the same nutritional value as naturally ripened fruits. Also, fruit loses nutritional value as it ages. The sooner you eat it after it has been picked, the more nutrition.

Eat the skin! For most fruits with an edible skin, much of the fiber and nutritional value is contained in the skin.

Blueberries, raspberries, and blackberries are among the most nutritious foods you can eat! They are rich in vitamin C and anthocyanins (beneficial phytochemicals), and are high in fiber.

Frozen berries are almost as nutritious as fresh berries, if they are flash frozen. Thawing them destroys many of their nutrients unless they are thawed very quickly. Thawing berries in the microwave is the fastest method. Eat them right away after thawing, or eat them frozen as a refreshing treat!

Dried fruits are also nutritious and are good sources of fiber. Try to choose those dried without added sugar.

Dear Nutritionist: Getting Kids to Eat Vegetables

by Lisa Samuel, Co-op News contributor

Lisa Samuel, Registered Dietitian and Nutritionist

Dear Nutritionist: I have a hard time getting my son to eat vegetables! Do you have any suggestions?

Dear Member: It’s almost every parent’s dilemma: How do I get my child to eat vegetables? Here are a few tips for the picky children in your life. And maybe a few picky husbands or wives, too!

• Invite your child into the kitchen to help make dinner. Kids are more likely to eat what they cook. Kids love projects, and cooking their own dinner gives them a sense of accomplishment and ownership. Give them age-appropriate tasks like washing vegetables, measuring ingredients, dumping, or stirring.

• Give foods fun names. A recent study shows kids eat twice as many vegetables when the veggies were labeled with cool, fun names, like X-ray Vision Carrots and Tiny Tasty Tree Tops. So come up with fun names for foods (or let your kids invent names) and you’ll watch those veggies disappear.

• Give your kids choices. Like all of us, kids want to have control. Let them choose between healthy options, and they’ll feel empowered. For example, when you’re making pizza, set out bowls of different types of vegetable toppings, and let your child build his own pizza. You may be surprised when he chooses spinach.

• Add vegetables to recipes. While I’m not a huge fan of sneaking vegetables into meals, it can take time for kids to develop a taste for them. Studies suggest kids may have to taste a food 15 to 20 times before they start to like it. So, keep serving that side of broccoli and encouraging your child to at least taste it. Eventually, her taste buds will start to accept it—and even like it! In the meantime, there’s nothing wrong with sneaking a little more vegetables into her favorite foods, to make sure she’s getting all the nutrition she needs. For example, shred carrots or zucchini and add to hamburgers or meatballs, add shredded or pureed veggies to pasta sauce, or puree cauliflower and add it to mac n’ cheese. You can even blend fresh spinach into a fruit smoothie (blueberries are great for disguising the green color). This works for picky adults, too.

• Eat together as a family. The research is clear—kids who eat dinner with their parents are healthier, happier, and less likely to get into trouble as a teen. And kids model what their parents do, so if you’re putting more vegetables on your plate, eventually they will, too. Don’t pressure your child to eat—just set a good example. There are 1,440 minutes in a day—make at least 30 of those minutes a dinner with your kids.

See Lisa Samuel's kid-friendly recipe suggestion for Green Goblin Sandwiches.

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

INGREDIENTS

METHOD

Get More Tips for a Healthy New Year

by Selva Wohlgemuth, Co-op News contributor

January 2017

A Recipe Suggestion

Ask the Nutritionist

by Selva Wohlgemuth, Co-op News contributor

SAVVY SHOPPER TIP

Learn to Make Nourishing Broths

Ask the Nutritionist

by Dave Straub, Cordata produce department

There is evidence that chia (pronounced ‘chee-ah’) was cultivated by the Aztec empire, rivaling corn in cultural and economic significance. These tiny seeds have a slight nutty flavor, are stunningly beautiful, and are versatile in nutrients and use.

by Lisa Samuel, Co-op News contributor

by Lisa Samuel, Co-op News contributor

Whole Roasted Cauliflower

INGREDIENTS

METHOD

Tahini Sauce

INGREDIENTS

METHOD

by Lisa Samuel, Co-op News contributor

by Lisa Samuel, Co-op News contributor

About Meatless Monday

by Lisa Samuel, Co-op News contributor

by Lisa Samuel, Co-op News contributor

enews-sign-up-image