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Green Goblin Sandwiches

by Lisa Samuel, Co-op News contributor

recipe, sandwich, kid friendly, avocado, spinach, cheese, nutrition, healthy, lunch, dinner, fast, easy,

Every child loves a grilled cheese sandwich, but this gooey grilled cheese sneaks in a healthy dose of protein, good fats, fiber, and greens from cheese, avocado, and spinach.

Adapted from The Natural Pregnancy Cookbook.

Green Goblin Sandwiches

Makes 1 sandwich

INGREDIENTS

1 cup baby spinach
1/4 medium avocado
1 ounce melting cheese (like cheddar or mozzarella)
2 slices whole grain bread
1 teaspoon butter
salt, to taste
Tabasco or other hot sauce (optional)

METHOD

Finely chop the spinach and place in a medium bowl. Add the avocado and use a fork to smash it into a paste. Add the cheese, salt, and hot sauce and stir. Spread the mixture evenly over the slices of bread and close them to form a sandwich.
Heat a heavy-bottomed skillet over medium-low heat and add the pat of butter. Once the butter has melted, add the sandwich to the skillet. Cover the skillet with a lid to help the cheese melt. Cook until the bottom of the bread is deep brown and toasted, about 2 to 3 minutes. Flip and toast the other side, covered, until the cheese is melted and the bread is crispy. Cut in half and serve.

Dear Nutritionist: Cure for the Summertime Blues

by Lisa Samuel, Co-op News contributor

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

Lisa Samuel,
Registered Dietitian and Nutritionist

Dear Nutritionist: I’ve heard that most people who live in the Pacific Northwest don’t get enough Vitamin D. Do I still need to take Vitamin D in the summer?

Dear Member: Vitamin D helps in the production of serotonin, a neurotransmitter that can help you feel calm, relaxed, and happy. Vitamin D deficiency is associated with low mood, and it’s also associated with PMS, seasonal affective disorder, mood disorders, and depression.

While we do get Vitamin D from the sun, it can be hard for those of us who live in the Pacific Northwest to get enough sun to maintain our Vitamin D stores. Wearing clothing that covers our skin and wearing sunscreen (which you should do!) prevents Vitamin D from being synthesized. The only way to tell if you have adequate Vitamin D stores is to get a blood test. Most labs use a reference range of about 20 – 55 ng/ml for Vitamin D levels. Research suggests that levels for optimal health are much higher, about 50 – 80 ng/ml.

While the recommended daily allowance for Vitamin D has been set at 600 IU, most studies suggest that you need at least 1,000 to 2,000 IU a day. The upper limit is 4,000 to 10,000 IU a day. If you take a supplement, make sure you take vitamin D3 (cholecalciferol), which is the active form of Vitamin D. Talk to your doctor about what level is right for you.

Drink Up the Benefits of Organic Milk

Most of us have been there. Standing at the dairy case and comparing milk prices, then wondering if it’s worth spending the extra bit of money for organic. Wonder no more.

A Washington State University study has confirmed the benefits of organic milk, finding that “organic milk contains significantly higher concentrations of heart-healthy fatty acids compared to milk from cows on conventionally managed dairy farms. While all types of milk fat can help improve an individual’s fatty acid profile, the team concludes that organic whole milk does so even better.”

Why? The short answer is that cows on organic dairy farms are pasture raised and spend their days outside grazing on a variety of grasses and legumes, and they are raised hormone and antibiotic free. As compared to conventionally raised cows that spend their days in barns, or otherwise confined, are fed a diet high in corn and soy (both at high risk to be GMO), and are treated with large doses of antibiotics and hormones.

The resulting human health benefits from organic milk include 62 percent more healthy omega-3 fatty acids, including ALA which is an omega-3 that cannot be found in fish, and 25 percent fewer omega-6s (unhealthy fats found in disproportionately high levels in the American diet). You may also want to note that many nutritionists now recommend whole milk, rather than 2 percent or skim, as it provides more beneficial omega-3s since skimming off the milk fat also skims off the omega-3s.

Even our environment benefits from organic milk, because of the careful stewardship of organic dairy farmers who maintain healthy pastures free of GMO crops, persistent pesticides, and synthetic fertilizers.

The Co-op carries two high-quality brands of organic milk, Organic Valley and Fresh Breeze Organic. Organic Valley is a nationwide dairy cooperative. In the Northwest region 27 farms provide milk to the cooperative. Among them are Hans and Colleen Wolfisberg, owners of Edelweiss Dairy and Organic Valley members since 2005. Some of you may have visited their picturesque 80-acre farm along the Nooksack River in Everson during a recent Whatcom County Farm Tour. Another local Organic Valley farmer is Andrew Dykstra, one of the first dairy farms in Skagit County to earn organic certification and join the Organic Valley cooperative.

The Co-op’s other brand of organic milk comes from Fresh Breeze Organic Dairy, a fifth-generation Lynden dairy farm located on property homesteaded by the family in 1901. They bottle their organic milk right on the farm—and it doesn’t get any fresher than that.

So, here’s to your health—and to the health of dairy cows and our environment. Enjoy some peace of mind knowing that the benefits you reap from purchasing organic milk far outweigh the small extra expense.

by Laura Steiger, Publications Editor

Tips from the Nutritionist–Back to School

Dear Nutritionist: It’s back to school time, and I need some inspiration. Can you help me with healthy and creative lunch box ideas?

Dear Member,

When it comes to packing lunches, it’s easy to fall into a rut of the same old sandwich and chips. Kids like variety, too! But you also don’t want the hummus to end up in the trash. Here are a few ideas for keeping the lunchbox desirable for your kids—and healthy.

make lunch fun

In general, half of their meal should be fruits and vegetables, but with school lunch, go fruit-heavy. Kids love fruit, and it gives them a naturally sweet treat. Apple, pear, or nectarine slices can be a great alternative to bread or crackers for dipping in almond or sunflower butter or eating with cheese slices. Try adding mashed berries or sliced fruit to sandwiches, in place of jam or jelly. Or experiment with making your own fruit leather. It’s easy and you can customize it to your child’s liking.

When it comes to vegetables, school lunch isn’t the time to try to get your child to eat broccoli—unless she loves it! Include kids’ favorite veggies, like sweet cherry tomatoes, snow peas, or carrot sticks. Add some fun with a dipper, like homemade ranch dressing made from Greek yogurt.

Be sure to include a source of protein, so they have a source of energy that will stick with them through the afternoon: sliced turkey, sliced cheese, bean dip (like hummus), Greek yogurt, or school-approved nut butters, nuts, or seeds.

Make lunch fun. Make “sushi” pinwheels out of whole wheat pita and fillings, or use character-shaped cookie cutters to cut sandwiches into shapes. Bento boxes allow your child to mix-and-match the contents to make their own creations.

Include a treat, but keep it rather low in refined sugar so your child doesn’t fall asleep in class. Fruit is a great choice, but cookies or muffins made with whole wheat pastry flour (for fiber) and filled with dried fruit or a little chocolate are also great.

Mostly, ask your child to help you design their lunches. In general, kids are more likely to eat what they have a hand in creating. It’s a great way to spend time together!

Lisa Samuel is a Registered Dietitian and Nutritionist and founding partner of NourishRDs. Check out Lisa’s schedule of upcoming cooking classes and workshops through the Co-op’s Healthy Connections program. You can also find more of her non-diet advice on the NourishRDs Facebook, Twitter, Instagram, Pinterest, and blog.

Tips from the Nutritionist–Smoothies

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

Lisa Samuel, Registered Dietitian and Nutritionist

Dear Nutritionist: I’d like to start incorporating smoothies into my breakfast routine, but I want to make sure I’m doing it right. Do you have any suggestions?

Dear Member,

Smoothies can be a great way to add extra fruits and vegetables to your day. But, there are a few guidelines to follow. To build a smoothie that will give your brain the fuel it needs to think, and keep you full and satisfied until the next meal, it should contain four main elements, as described below, and include foods with no added sugars. You don’t want to turn your smoothie into dessert.

PROTEIN

Choose from whole food sources of protein. If you eat dairy products, milk, plain yogurt, or cottage cheese are all good sources of protein and can provide a tasty base for a smoothie. Other sources of protein are nuts or nut butters; seeds like hemp seeds, chia seeds, or pumpkin seeds; whole oats; or tofu.

FATS

Fat is satiating—it makes us feel full and satisfied. Plus, healthy sources of fats, like monounsaturated fats and omega-3 fatty acids, help us better absorb all the nutrients in a smoothie. Healthy sources of fat include avocados, nuts and nut butters, and seeds. Seeds like hemp seeds, chia seeds, and flax seeds provide protein, fiber, and a healthy dose of omega-3 fatty acids. For a thick and creamy smoothie, add avocados.

CARBS

Carbohydrates are like gas for an engine—they give us the fuel we need to work and play. Without carbs in our morning meal, our brain doesn’t have energy to help us think, resulting in brain fog. If you use milk or yogurt as a smoothie base, both of those are also good sources of carbohydrates. Fruits and dried fruit are also healthy sources of energy and fiber. If using a milk alternative as a smoothie base (almond, hemp, rice, or coconut milk, for example), be sure to choose an unsweetened version. Add sweetness to smoothies with fruits. Bananas and dates are both naturally sweet and add thickness to a smoothie. Frozen bananas are my favorite trick for a thick and creamy smoothie!

FIBER

Fiber keeps us full longer and keeps blood sugars nice and even, so it’s an important component of a morning meal. There are many ways to add fiber to smoothies, including fruits, dry fruits, vegetables, nuts, and seeds. Aim for at least 4 grams of fiber; it’s pretty easy to do. For example, one banana, half of an avocado, or two pitted dates all have about three grams of fiber each. Adding vegetables is a great way to sneak in some extra nutrition and fiber. Vegetables like spinach, kale, cauliflower, carrots, and beets can just disappear in a smoothie. Great for picky kids, too.

Keep the handy chart (below) in your kitchen to help you build the perfect smoothie. Of course, it doesn’t contain all possible smoothie combinations, but it will help you start to build your perfect smoothie!

Green Goblin Sandwiches

by Lisa Samuel, Co-op News contributor

Green Goblin Sandwiches

INGREDIENTS

METHOD

Dear Nutritionist: Cure for the Summertime Blues

by Lisa Samuel, Co-op News contributor

Drink Up the Benefits of Organic Milk

by Laura Steiger, Publications Editor

Tips from the Nutritionist–Back to School

Tips from the Nutritionist–Smoothies

PROTEIN

FATS

CARBS

FIBER

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