Maple Glazed Salmon

Maple Glazed Salmon

Ingredients: 

  • 1 Cup Four Brother’s 100% Pure Maple Syrup
  • 2 Tbsp. Soy Sauce (Try Coconut Aminos!)
  • 1 Clove Garlic, minced
  • 1 Lb. Fresh Salmon
  • Sat & Pepper to taste

Directions: 

  1. In a small bowl, whisk together maple syrup, soy sauce, garlic, salt & pepper. 
  2. Coat salmon evenly with maple syrup mixture and place in a shallow baking dish. Cover and let marinate in refrigerator for 30 minutes. 
  3. Preheat oven to 400ºF. Place baking dish with salmon in oven and cook for about 20 minutes, uncovered until fully cooked. Salmon should be easily flaked with a fork. 

Dijon Crusted Pork Tenderloin And Brussels Sprouts

Dijon Crusted Pork Tenderloin And Brussels Sprouts

Ingredients:

  • 1 1/2 – 2 Lb. Pork Tenderloin 
  • 1 1/2 Tbsp. Dijion Mustard, plus more for seasoning
  • 1/2 Cups whole Wheat Bread Crumbs
  • 2 tsp Thyme Leaves
  • 3 Tbsp. Olive Oil
  • 1 Lb. Brussels Sprouts, cut in half length-wise
  • Salt & Peper for seasoning 

Directions:

  1. Preheat oven to 400ºF. Line 2 baking sheets with parchment paper. 
  2. Place pork tenderloin in center of one baking sheet. Rub with dijon mustard. In small bowl, stir together breadcrumbs, thyme, salt and pepper. Gently press breadcrumb mixture into surface of pork to cover completely. Drizzle with 1 Tbsp of olive oil. 
  3. Arrange Brussels sprouts on second baking sheet and drizzle remaining olive oil over Brussels sprouts and lightly season with salt and pepper. 
  4. Place baking sheets in oven and roast until internal temperature of pork is 150ºF and Brussels sprouts are golden brown, about 20 minutes. 
  5. Remove from oven and let pork rest for 5 minutes. Slice and serve with Brussels Sprouts and dijon mustard. 

Dietitian’s Tips:

  • Substitue brussels sprouts for your favorite roasted vegetable to make it your own! 
  • Did you know that in a 3 ounce serving of pork there is 24 grams of protein? 

Mediterranean Diet Month

It’s time to party! May is National Mediterranean Diet Month, so let’s celebrate! Among the many diets promoting health benefits, the Mediterranean Diet is one of the few I actually recommend. With emphasis on fruits, veggies, beans, nuts and seeds, whole grains, and healthy fats it’s an all-star diet that has been proven to reduce risk of heart disease, cancer, Parkinson’s and Alzheimer’s diseases. Sounds great, huh?

While other diets are strict, the Mediterranean Diet leaves room for flexibility and emphasizes foods, without restriction. Here are some key components:

  • Eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts
  • Replacing butter with healthy fats such as olive oil and canola oil
  • Using herbs and spices instead of salt to flavor foods
  • Limiting red meat to no more than a few times a month
  • Eating fish and poultry at least twice a week
  • Enjoying meals with family and friends
  • Drinking red wine in moderation (optional)
  • Getting plenty of exercise

As you can see, the idea behind the Mediterranean Diet is not only about including more of the foods that are good for us, but also including more healthy lifestyle behaviors such as eating with family and friends and getting exercise! I want to discuss one of the key components a little further—incorporating more healthy fats, such as olive oil into your meals.

There has been research showing quality evidence that plant oils, such as olive oil, have positive health benefits such as reducing risk for stroke and heart attack. Some fun facts about olive oil include:

  • Contains antioxidants
  • Has anti-inflammatory properties
  • Has anti-bacterial properties

I recommend using extra-virgin olive oil or EVOO as this variety has the most health benefits. This is because EVOO is extracted from olives using only pressure (a process called cold pressing). Olive oil is great drizzled over a salad, mixed into a salad dressing, used in marinades for meat, fish, poultry or veggies, drizzled over whole grain pasta, and much much more!

You can also try including other unsaturated fats like olive oil in your diet such as fatty fish (tuna, mackerel, salmon, sardines), nuts, seeds, and avocado.

Healthy and Happy Eating,
Emily
Eat Healthy Shop Smart With Emily www.cobornsblog.com

 

 

 

Mediterranean diet: A heart-healthy eating plan. (2017, November 3). Retrieved from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801

Confetti Quesadillas

Confetti Quesadillas 

Quesadilla Ingredients:

  • 12 Tortillas, corn or whole wheat
  • 1 Cup Monterey Jack Cheese, shredded
  • 1 Cup Colby Jack Cheese, shredded
  • 1/2 Cup Corn
  • 1/2 Cup Cilantro, chopped
  • 1 Red Bell Pepper, minced
  • 1 Jalapeno Pepper, minced (optional)
  • 1/2 Cup Low Sodium Black Beans 

Dip Ingredients:

  • 2 Cups Fat-Free, plain greek yogurt
  • 1 Cup Cilantro, finely chopped (loosely packed)
  • 1 tsp. Cumin

 

Directions: 

  1. Pour out excess liquid from greek yogurt to achieve thicker consistency. 
  2. In small bowl, mix yogurt, 1 cup loosely packed cilantro and cumin; Set aside. 
  3. Preheat large skillet over low heat. To build quesadillas start with 1 tortilla, then add cheese, corn, cilantro, beans and peppers. Top with second tortilla and let cook until cheese in melted and ingredients are warmed through, flipping halfway through. 
  4. Repeat for remaining quesadillas. Serve with cilantro yogurt dip. 

*Recipe adapted from Midwest Dairy Association

Apple Cinnamon Overnight Oats

Apple Cinnamon Overnight Oats

Ingredients:

  • 1/2 Cup Oats
  • 1/2 Cup Skim or Low Fat Milk
  • 1/4 Cup Plain, Non-Fat Yogurt
  • 1/2 Cup Apple, chopped
  • 1/8 tsp Honey
  • 1 tsp Chia Seeds

Directions: 

  1. In a mason jar, pour oats, milk and yogurt. Stir lightly. 
  2. Add a layer of chopped apples and top with cinnamon, honey and chia seeds. 
  3. Place in fridge and let sit overnight. In the morning, stir before eating. Enjoy cold or heat up in microwave. 

Prep time: 5-10 min. 
Difficulty: Easy

Whole Grain Tacos In Minutes

Whole Grain Tacos In Minutes

Ingredients:

  • 4 xtreme wellness whole grain tortillas or corn tortillas
  • 1 cup black or pinto beans
  • 1⁄2 cup cheddar cheese
  • ½ cup diced fresh tomatoes
  • ¼ cup chopped green onions
  • Cilantro to taste
  • 2 avocados
  • 4 leaves lettuce
  • 1/2 cup full circle salsa or the donkey salsa
  • 1/2 cup light sour cream or plain fat free Greek yogurt
  • Feel free to add 93% lean ground beef or 99% lean ground turkey to increase the protein – cook on the stove according to directions and add Mrs Dash taco seasoning

Directions: 

  1. Place 1/4 cup beans on each tortilla.
  2. Microwave 30 seconds each.
  3. Arrange 1/8 cup cheese on each tortilla and microwave another 30 seconds.
  4. Layer with toppings and fold

Whole Grain Better For You Pizza

Whole Grain Better For You Pizza

Ingredients

  • Golden Home 100% Whole Grain Pizza Crust
  • Food Club Pizza Sauce
  • 1/4 Cup Provolone or Mozzarella Cheese 

Topping Suggestions

  • Chicken Breast
  • Shredded Pork Tenderloin
  • 93% Lean Ground Beef Or Lean Ground Turkey
  • Turkey Pepperoni
  • Any Vegetables
    • Bell Peppers
    • Onions
    • Tomatoes
    • Mushrooms
    • Zucchini 
    • Summer Squash
    • Broccoli
    • Cauliflower
    • Pineapple
    • Herbs – Garlic, Basil, Cilantro

Directions

  1. Prepare pizza crust as instructed on back of package.
  2. Spread pizza sauce lightly over crust.
  3. Top with cheese and other toppings.
  4. Bake as instructed or until crust is golden brown and cheese is melted.

Find more dietitian approved recipes and great info on their Dietitian’s Corner Page

Blueberry, Avocado & Banana Smoothie Bowl

Blueberry, Avocado & Banana Smoothie Bowl

Serves: 1-2
Ingredients
  • 1 Cup Blueberry Low-Fat Lifeway Kefir
  • 1 Cup Frozen Blueberries
  • 2 Tbsp. Avocado
  • 1 Banana, frozen
  • Additional Toppings
  • Granola
  • Blueberries
  • Banana Slices
  • Fresh Mint
Instructions
  1. Blend all ingredients in blender or food processor until smooth.
  2. Pour into 1-2 Bowls. Top with desired toppings. 
Notes
Try adding 1 Tbsp Ground Flaxseed or 1 Tbsp Chia Seeds for added nutrition!

 

 

Food Facts

Emily

Some exciting new things are happening at our stores! March is National Nutrition Month, which made it the perfect time to announce our new nutritional attribute program that you will now be able to find on your favorite grocery shelf tags. This new program is called Food Facts, a program that will better assist you in making more informed and nutritious grocery decisions when our team of dietitians aren’t in the aisles with you (we wish we could be everywhere at once!).

This new program is an addition to the Dietitian’s Choice program we launched last fall. As seen below, this new program will allow specific attributes (or characteristics) to be displayed on our shelf tags, with a total of 6 potential attributes to be chosen from. Because there is only room for 3 attributes at a time on our shelf tags (due to space), we have created a hierarchy in which these attributes are listed based on what we feel YOU, our guest would want to know. Don’t worry–Dietitian’s Choice is always first on the list to help you make more nutritious decisions!

  • Dietitian’s Choice
  • Organic
  • Gluten Free
  • Low Sodium
  • Whole Grain
  • Heart Healthy

You will now see several thousand items in your favorite Coborn’s, Cash Wise and Marketplace Foods locations that have this new shelf tag. We would love to hear how our new Food Facts program is helping you make more informed food choices!

Want more information? Check out our Food Facts video here!

Healthy and Happy Eating,
Emily

Eat Healthy Shop Smart With Emily www.cobornsblog.com

 

Layered Beef Salad

Layered Beef Salad

Ingredients
  • 3 Oz. Cooked Lean Beef (Top Sirloin Steak, Strip Steak, Tenderloin Steak or Flank Steak), cut into slices
  • 3 Cups Mixed Salad Greens or Chopped Romaine Lettuce
  • 1/2 Cup Assorted Vegetables (Shredded Carrots, Sliced Cucumber, Grape Tomatoes, Sliced Radish, Sugar Snap Peas)
  • 1/4 Cup Cooked Small Pasta, Rinsed Drained Chickpeas or Great Northern Beans
  • Dressing
  • 1/4 Cup Greek or Plain Nonfat Yogurt
  • 1 tsp Honey
  • 1/8-1/4 tsp Chipotle Pepper Sauce
  • 1/8 tsp Ground Cumin
  • 2 tsp Orange Juice
  • 1/8 tsp Salt
Instructions
  1. Combine dressing ingredients in bottom of medium container or small bowl with lid.
  2. Layer salad greens, vegetables, pasta or beans and beef on top of dressing. Close lid securely or cover bowl tightly with plastic wrap; refrigerate until ready to use.
  3. Before serving, shake covered container to coat salad well.

 

Mr. Dell’s Original Potato Casserole

 

Mr. Dell’s Original Potato Casserole

Author: Mr. Dell’s
Ingredients
  • 10 Cups Mr. Dell’s Original Potato Shreds
  • 1/4 Cup + 2 Tbsp Butter Or Margarine
  • 1 Can Cream Of Chicken Soup
  • 12 Oz. Sour Cream
  • 1/2 Cup Milk
  • 1/2 Cup Chopped Green Onions
  • 2 Cups Grated Cheddar Cheese
  • 1 Cup Crushed Corn Flakes
  • Salt & Pepper To Taste
  • Preheat Oven To 375ºF
Instructions
  1. Melt 1/4 cup butter or margarine and pour into 9″x13″ baking dish, then add half of the Mr. Dell’s Potatoes. (No need to thaw)
  2. In separate bowl, mix soup, sour cream, milk and green onions, then pour 1/2 of mixture over hash browns. Salt and pepper to taste.
  3. Sprinkle one cup grated cheese on top.
  4. Add remainder of hash browns and pour remainder of of mixture on top, salt and pepper.
  5. Sprinkle remaining cheese on top, then cover with crushed corn flakes.
  6. Pour 2 Tbsp melted butter or margarine over mixture and bake for 55 minutes.

 

Salmon Glazed With Honey & Mustard

Salmon Glazed with Honey & Mustard

Ingredients
  • 1.5 lb. salmon fillet with skin
  • 1 garlic clove
  • 4-5 Tbsp grainy dijon mustard
  • 2 Tbsp mild honey
  • 1/2 tsp cider vinegar
  • 1/2 tsp caraway seeds, crushed
Instructions
  1. Preheat broiler. Line rack of a broiler pan with foil and lightly coat with oil.
  2. Pat salmon dry and put skin side down on pan. Season with 1/2 tsp salt.
  3. Mince and mash garlic to a paste with a pinch of salt, then stir together remaining ingredients. Spread mustard mixture evenly on top of salmon, then broil 5-6 inches from heat until just cooked through, about 12-15 minutes.
  4. Transfer salmon using 2 large spatulas and serve with nutty brown rice.
Notes
Marinate salmon in glaze overnight for even more flavor!

 

New Dietitian’s Choice Program to Launch

New Dietitian’s Choice Program to Launch
New Dietitian’s Choice Program to Launch

We’re excited about our new program, Dietitian’s Choice, launching in Coborn’s stores this fall!

Grocery shopping can be stressful when shopping for nutritious foods. The new Dietitian’s Choice program easily calls out foods that support healthier choices during your shopping. To find those items, look for the “Dietitian’s Choice” logo on shelf tags located throughout the store. More than 5,500 items have been selected as better-for-you options.

After reviewing recommendations from the Academy of Nutrition and Dietetics, American Heart Association, FDA, USDA, World Health Organization, Mayo Clinic and Harvard School of Public Health, our supermarket dietitians established guidelines for “better-for-you” options.

CentraCare Health, with hospitals and clinics throughout Minnesota, has endorsed the Dietitian’s Choice program as well. Endorsement of the program by Central Minnesota’s premier health care provider affirms the quality of the Dietitian’s Choice program. It also demonstrates CentraCare’s ongoing commitment to partnering with community organizations to improve the overall health and wellness of the greater Central Minnesota region. Its endorsement adds credibility to the program in further promoting healthy lifestyles.

These guidelines will serve the general population. If you have any concerns for a special diet, please reach out to any of our supermarket dietitians.

Dietitian’s Choice can be found in all Coborn’s, Cash Wise and Marketplace Foods locations. Be sure to look for the blue logo on our shelf tags the next time you visit one of our stores.

The criteria for the selected Dietitian’s Choice items focus on:

Whole grains

Little to no added sugar

Lower in saturated fat

Lower sodium

Lean protein

Healthy fats