Tag Archives: fiber

5 Recipes to Pear Up For Better Breakfast Month

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September is Better Breakfast Month, which means it’s the perfect time to make eating a healthy breakfast a priority in your daily routine. This month also happens to be when sweet and juicy Northwest pears are in season and available at grocery stores everywhere. One medium-sized pear contains 6 grams of fiber and only 100 calories, so it will keep you full without loading you with sugar and fat. Besides being nutritious, pears are incredibly versatile as an ingredient and this is especially true when it comes to whipping up a wholesome breakfast! From oatmeal to smoothies, pears are a delicious way to step up your game for Better Breakfast Month. 1. Instant Pot Pear Oatmeal Jars The Instant Pot, that magical cooking appliance that allows you to do everything from sautéing to pressure-cooking, is all the rage right now. Continue reading →

To Snack or Not to Snack? Intuitive Eating Answers the Question

Amy Kweller MS, RD By on

That is the question of the hour! Popular media is full of nutrition advice, often encouraging wacky diets that cut specific food groups, macronutrients, or favorites. (Like cupcakes, I can’t live without cupcakes!) In this landscape of restrictive eating, I see people struggling with the constant merry-go-round of weight loss, weight gain, loss, gain… I know people not eating for long stretches each day or only eating every other day. The truth is, most of us can lose weight if we’re motivated. But, diets don’t teach us to listen to our bodies, which can lead to weight gain. Intuitive eating is a lifestyle strategy that encourages mindfulness – listening to your body, rather than telling it what to do. It’s not a radical concept, but it’s one that encourages a healthy relationship with food and the body. By letting go Continue reading →

5 Tips for Plant-Powering Your Eating Style

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Plant-based eating is hot, hot, hot! More and more people are turning away from the traditional American plate – with a slab of meat at the center – towards a gorgeous, colorful, plant-centric plate filled with pulses (beans, lentils, peas), whole grains, vegetables, fruits, nuts, and seeds. No wonder this eating style is catching on—it’s downright delicious! From a whole grain bowl filled with chickpeas, pears and sunflower seeds, to a homemade veggie burger with avocado slices, there are so many delicious offerings. A plant-based diet doesn’t mean that you have to give up meat altogether if you don’t want to; it just means that your diet focuses mostly on plants. This flexitarian eating style is linked with a boatload of benefits, such as lower risks of heart disease, type 2 diabetes, certain types of cancer and obesity, as well Continue reading →

3 Simple Ways to Spring Clean Your Diet

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They say that summer bodies are made during the winter. If that’s the case, what happens during spring? For many of us, when spring has finally sprung, crunch time inevitably has as well. Say goodbye to wintertime excuses and say hello to a version of yourself that looks and feels the way that you want to. Spring is a time of renewal and growth, after all! To start summer with a clean slate, it’s crucial to look at what you put on your plate. Here are 3 ways to do so: 1. Fiber up – When it comes to cleaning up their diets, most people focus on what they can’t have, rather than what they can have. This notion of deprivation can make eating healthily seem, well, dreadful and depressing. Fear not: clean eating need NOT involve deprivation, dread, or depression. One of the most simple, enjoyable, and effective ways to make healthy and sustainable lifestyle changes actually comes down to adding MORE to your diet—adding more fiber, that is. A diet rich Continue reading →

Do’s and Don’ts of a Heart-Healthy Diet

Amy Kweller MS, RD By on

Did you know that heart disease is the leading cause of death in the United States? In response, the American College of Cardiology and American Heart Association recently released stricter high blood pressure (hypertension) guidelines, narrowing the diagnosis from ³140/90 mmHg to ³120/80 mmHg. These numbers represent the amount of pressure exerted against the blood vessel walls when the heart contracts and relaxes. Over time this elevated pressure damages the heart, blood vessels, and increases risk for heart attack and stroke. The stricter guideline means more people will be diagnosed with hypertension, but instead of a push for pharmacologic remedies, the American Heart Association recommends improving diet for long-term heart health. February is American Heart Month, the national campaign to tackle heart disease. Is there a better time to love your heart? A heart-healthy diet is attainable for everyone, with Continue reading →

Instant Pot Pear Oatmeal Jars

Andrea Slonecker By on

The Instant Pot, that magical cooking appliance that allows you to do everything from sautéing to pressure-cooking, is all the rage right now. I put it to use in the morning to cook steel cut oats in no time. What’s even better is that the oats can be combined with any variety of ripe USA Pears and cooked right in individual mason jars for the family on the go. After cooking, the jars are topped with a variety of toppings to jazz up this heart-healthy breakfast. Makes 4 one-pint jars Ingredients: 2 cups diced USA Pears 1 cup steel cut oats 1/4 cup chopped dried fruit, such as cranberries, cherries, dates, or raisins 6 tablespoons honey 8 teaspoons chia seeds 1/2 teaspoon cardamom 1/2 teaspoon ground ginger Sea salt About 3 cups water Topping Ideas: Coconut Milk Yogurt or Greek Continue reading →

Grilled Pear and Lamb Flatbreads

Andrea Slonecker By on
pear and ground lamb flatbread with fresh mint

Pears and meat are a winning combination. We often think of pork and chicken with fruit, but let’s not overlook lamb. That robust flavor is deliciously complemented by sweet, aromatic charred pears hot off the grill, and both partner perfectly with Middle Eastern flavors. Here we have a complete meal cooked almost entirely on the grill. A very simple dough is rolled out to make homemade flatbreads that get cooked right on the grill, and then topped with sliced grilled pears and red onions, spiced ground lamb, charred halloumi cheese, and an addictive yogurt-tahini sauce. Think of these flatbreads as a pizza of sorts, perfect for a patio party, and they’re as delicious hot as they are at room temperature. Serves 6 Dough 1 cup unbleached all-purpose flour, plus more for dusting 1 cup whole-wheat flour 2 teaspoons salt 1/2 Continue reading →

Beat the Heat!

Amy Kweller MS, RD By on
Creamy pear popsicles with chunks of kiwi and yellow sticks

Summer is my favorite season, because of the social gatherings, barbecues, picnics, and summer treats that satisfy my sweet tooth. I pay attention to my calorie intake carefully – especially during the hot summer when cold, decadent treats are everywhere. So, what is a dietitian to do? Make popsicles, of course! Anything that can be made into juice or a smoothie can also be made into a delicious popsicle that fulfills that sweet craving, cools you off, and packs in nutrients without unnecessary calories. Making popsicles is very easy, in fact it’s a fun activity for the whole family. And you don’t need any molds or special equipment, paper cups and popsicle sticks will suffice. For this method, place the cups on a tray, fill them ¾ full, cover the cups with saran wrap, and press the sticks through to Continue reading →

Vacation, all I ever wanted!

Amy Kweller MS, RD By on

Vacation is my favorite word. I love adventure, new places and activities, and enjoying time with friends and family: The problem is keeping your health goals on track while traveling. I will be driving across the country this summer to help a friend move and I find road trips make for the most challenging way to travel healthfully. Gas stations, convenience stores, fast food… How do you make smart choices with limited options? For starters, plan ahead. Pack healthful snacks, including fruits, veggies, nuts, seeds, and plenty of water — enough for the number of days you’re travelling. When you do stop for refreshments or fuel, avoid the candy and chip aisle at the gas station; however, if temptation is too strong, perhaps allow yourself one indulgence each day on the road. If you know the cities you’ll pass through, Continue reading →

Grilled Stuffed Pears

Andrea Slonecker By on
Pears grilled and stuffed with quinoa and cheese

When it comes to summer grilling, pears are often overlooked. But the fact is their hardy texture is ideal for standing up to the intensity of the grill, and as they cook, their delicious flavor is enhanced by the smoky flames. Grilled pears can be prepared in both sweet and savory ways: think grilled pear halves topped with a scoop of vanilla ice cream for dessert, or sliced grilled pears tossed in a summery salad. Here they are cooked on the grill until just tender and juicy, with a quinoa salad stuffing that evokes flavors of the Mediterranean. Extra-virgin olive oil, Spanish-style chorizo, and fresh mint add a bold, summertime flare, while white balsamic vinegar adds a sweet, fruity tang to complement the flavors found in the grilled pears. Serve these at your next backyard barbecue, for an outside-the-box appetizer Continue reading →