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5 Reasons to Eat Sunflower Seeds Every Day!

April 15, 2018 by Sennen Conte 4 Comments

When you think of baseball season, you probably don’t think of nutritious foods- hot dogs, cracker jacks, ice cream, beer- there is no shortage of junk food at the ball park. But, there is one healthy, delicious, allergy-friendly food found in most dugouts across the country: sunflower seeds! Sunflower seeds became part of major league baseball tradition once we learned that chewing tobacco was unhealthy. Fast forward a few decades and now, sunflower seeds are a favorite of little leaguers, big leaguers and fans everywhere. And, if you’re looking for a healthy snack, sunflower seeds are perfect. So, what is it about these tiny kernels that makes them such a good choice? Here are 5 reasons to eat ‘em every day!

Vitamin E

Vitamin E is a powerful antioxidant that can protect us from cardiovascular disease and can reduce inflammation linked to many other diseases such as arthritis, cancer and asthma. Sunflower seeds are an excellent source of vitamin E- a ¼ cup serving provides over 80% of your daily needs.

Portability

Sunflowers are the perfect on-the-go snack! They contain protein, fiber and healthy fats to help you feel full. They don’t require refrigeration and are allergy-friendly. Keep a bag of Gerbs in your car or travel bag for emergency snacking!

Trace Minerals

Trace minerals support many functions in the body. You don’t often hear about these nutrients, but they are incredibly important to your health. Trace minerals are involved in everything from cell function to hormone regulation. Sunflower seeds are a great source of several trace minerals, including copper, manganese, selenium, magnesium and iron.

Versatility

Sunflower seeds can be added to a vast array of dishes. At breakfast, add some to your oatmeal or pancake batter, stir them into a yogurt or on top of a smoothie bowl. For lunch, throw a handful on a green salad or even in a chicken salad. At dinner, use sunflower seeds in place of almonds in green bean almondine.

Fat (the good kind!)

Sunflower seeds are high in polyunsaturated fats- specifically, linoleic acid, an essential fatty acid also known as Omega-6. This fat is considered “essential” because our bodies cannot synthesize it, we must get it from food sources. This healthful fat helps keep our heart healthy, cholesterol levels in check and contributes to healthy skin and hair.

There are many reasons to enjoy sunflower seeds- whether you’re at a ball game or in your office. Check out these fun, healthy recipes, featuring sunflower seeds! And, please tell us…how do you like to eat them?

Chicken Tortilla Soup

March 30, 2018 by Sennen Conte Leave a Comment

It’s no secret that the Nutrition Moms are fairly obsessed with Gerbs Chipotle Pumpkin Seeds! They are so flavorful and tons of fun to play with in the kitchen. After creating an AMAZING spin on guacamole, we started dreaming up new ways to cook with these tasty seeds. So, we challenged our talented nutrition intern, Ciara, with making an allergy-friendly tortilla soup featuring the pumpkin seeds. She did NOT disappoint! This delicious soup is quick, nutritious and can easily be made vegetarian by omitting the chicken and swapping in vegetable broth.
To our surprise, the pumpkin seeds not only added a great kick of spice but they also gave the soup a “creamy” thickness. It is incredibly satisfying! Pumpkin seeds are a great source of fiber, protein and healthy fats, which help us to stay full longer. This recipe is a winner!

Gluten-Free Baking: Tips from Chloe

January 24, 2018 by Sennen Conte 1 Comment

Did you know that the Gerbs now offers gluten-free all-purpose flour? This incredible flour blend is perfect for everything from pancakes to brownies and as always, a high-quality, allergy-friendly product. If you’re one of the estimated three million Americans eating (and living!) gluten-free, you know avoiding wheat can be difficult and frustrating. It shows up everywhere, from sandwich bread to soy sauce and salad dressing! Baking, which relies more on chemistry and precision than other forms of cooking, can be especially disappointing if you don’t consider the role gluten plays in traditional recipes.

Gluten is a protein network that gives the right texture to bread, muffins, and cookies. Bakers use this structure differently, depending on their end goal. Bread flour, for example, is high in protein for that chewy, artisanal feel, while cake flour is low in protein for tenderness. But if you’re gluten-free, all that goes out the window! It can be difficult to navigate gluten-free baking, but understanding its science helps you pinpoint exactly why your cookies spread or your pie dough crumbles. Fortunately, the Gerbs Nutrition Moms are working with an intern, Chloe, who is gluten-free and LOVES to bake. So naturally, we asked her to help breakdown the science behind gluten-free baking. Here’s Chloe’s advice!

Cut back on butter and oil.

Gluten-free flours don’t absorb fat as well as wheat flour, so cut out a few tablespoons of butter or oil. This will help you avoid the greasiness that often plagues gluten-free concoctions, and will also prevent pie crust from losing its shape and cookies from spreading out into puddles on their sheet.

Use a binder for structure.

A good binder is absolutely essential to keeping the structure of gluten-free goods. There are a few different ones on the market, but the most multi-purpose is xanthan gum. Buying a gluten-free flour that already contains xanthan gum, such as Gerbs’ blend, will save you the high expense of a separate bag.

Increase the leavener.

Dough and batter made from gluten-free flour, which has less protein, don’t hold onto air bubbles as well as those made with traditional recipes. If your gluten-free muffins or breads feel dense, add a smidge more baking powder, baking soda, or yeast.

Add more liquid.

The low protein of gluten-free flour means high starch, which gives baked goods a gritty texture. Add more liquid than you think to hydrate the dough or batter properly, and let the mixture rest for half an hour before baking. To compensate, you’ll also have to leave your creation in the oven longer.

Gluten-free baking takes some practice but thankfully, there are many online resources to help. Here are some websites that we think are worth a visit:

1.) America’s Test Kitchen: this article walks through helpful gluten-free tricks, including measuring gluten-free flours, mixing batters, etc.

2.) Naturally Savvy: 20 Tips and Tricks for Gluten-Free Baking. Self explanatory!

3.) Gluten-Free on a Shoestring: this is a breakdown of some of the biggest mistakes people make when baking without gluten.

HAPPY BAKING! Please share any of your favorite gluten-free baking tips!

The Delicious Way to Prevent Colds and Flu

January 12, 2018 by Sennen Conte Leave a Comment

Here we are. It’s January and we are at the height of cold and flu season. Not fun! In my house, it feels like someone has a new sniffle or cough every week! So, how do we ward off illness and prevent colds and flu during these long winter months?

The traditional everything-your-mother-told-you advice – wash your hands, get plenty of rest, drink lots of fluids – is helpful but what you might not know is that there are easy and delicious ways to prevent illness and recover from colds through the foods you eat.

In particular, certain nutrients can boost our immune systems making us less likely to fall ill and better equipped to fight off illness if we do catch something. Here’s a breakdown of some important immune-building nutrients and some healthy and delicious ways to enjoy them!

Zinc—Gerbs takes great pride in having found its beginnings through our delicious roasted pumpkin seeds. Pumpkin seeds are a fantastic source of plenty of vitamins and minerals. In particular, they contain tons of Zinc. This mineral is indispensable in maintaining strong immunity, as well as in healing and recovery. Enjoying a one-ounce serving of pumpkin seeds, provides nearly 29% of your daily Zinc needs.
Vitamin A—Vitamin A is found in meat and is fortified in many dairy products. There are some plant sources that are allergy and vegan-friendly though, including orange and red fruits and vegetables. Try our no sugar added dried apricots as a great source.
Vitamin B6—This vitamin can be difficult to find in our diets when avoiding dairy and eggs. It is primarily found in animal products. One other place to find it, though, is in seeds; this is especially true of sunflower seeds. On our site we carry a variety of sunflower and pumpkin seed mixes. Try the lightly salted bag for extra flavor, as well as a bonus immune-boosting mineral: Iodine.
Vitamin C—Rather than taking an Emergen-C when you feel a cold coming on, ward it off by eating plenty of Vitamin C year-round through citrus fruits and berries. Our Super-5 dried fruit mix is a perfect way to enjoy multiple tasty sources of Vitamin C in one convenient snack.
Vitamin E—Commonly found in plant oils, this vitamin and antioxidant is abundant in nuts and seeds. If you’re looking for a sweet way to nosh on this vitamin, our dried papaya strips should be a satisfying choice.
Selenium—Guarding one’s immune system is a 24-hour job. Get plenty of sleep then enjoy a hearty bowl of oatmeal for breakfast. Oats are a fantastic source of selenium, a mineral that is essential for optimal immunity. Doesn’t a bowl of warm oatmeal hit the spot on cold mornings?!

We would love to hear your tricks to prevent colds (or make sure they don’t linger!)- please share in the comments or on our Facebook page!

We wish you a happy, HEALTHY winter! Stay warm!

Edible, Allergy Friendly! Holiday Gifts

December 15, 2017 by Sennen Conte Leave a Comment

There is something magical about homemade gifts. As a giver, it feels great knowing that your gift is customized and made especially for your loved one. And receiving a homemade gift makes you feel extra loved. You know that a great deal of thought went into the gift and that it was made with your interests and preferences in mind. Fortunately, the wonderful thing about homemade gifts is that they don’t need to be complicated to be special.

As a foodie, I’ve always gravitated toward edible homemade gifts. And as a busy mom, I really appreciate gifts that are simple, don’t require a ton of time, and don’t make a huge mess of my kitchen! I have a hunch that I’m not alone. So, I’ve created a round-up of my favorite edible (and allergy friendly!) holiday gifts.

Homemade Hot Chocolate Mix

Who doesn’t love a steaming mug of hot chocolate in the winter? Homemade Hot Chocolate Mix is a fun, crowd-pleasing and delicious gift for kids and adults alike. I like to put this mix into recycled spice or jam jars or you could use small mason jars. Tie with a ribbon, add a little holiday tag with preparation instructions and pair it with a festive mug. Makes a GREAT gifts for teachers! And, the kiddos can help.

You can really get creative with this easy base recipe. Try adding some of Gerbs’ Cinnamon and Cayenne Pepper for a Mexican-style Hot Chocolate!

Homemade, Allergy-Friendly, Hot Chocolate Mix

2 cups white sugar
1 cup Gerbs Dutch Cocoa Powder
Optional flavorings: beans from 1 vanilla bean, 1 tsp cinnamon, 1 tsp nutmeg and/or 1/2 tsp cayenne pepper

Sift together all ingredients. To make hot chocolate, combine 1 tablespoon of mix with 1 cup of hot dairy or non-dairy milk. Enjoy!

Herb-Infused Olive Oil

Olive oil is a staple in most kitchens. I love the idea of gifting a bottle of custom-infused olive oil. The flavor combinations are endless and there really isn’t a recipe. It’s more of a “ratio” than a recipe. Here’s my favorite way to do it:

Extra Virgin Olive Oil (enough to fill your oil bottles 3/4 way full)
1/4 cup dried herbs or herb mixtures (I love Gerbs’ Italian Herb Blend)
1 tablespoon Garlic Powder
1/2 tablespoon freshly ground black pepper

Combine all ingredients in clean, sterilized oil bottle. Place in a cool dark place for 3-4 days. That’s it! I like to add a gift tag with suggested ways to use the oil, such as in pasta dishes, as a finished drizzle on pizza or to dip with fresh bread.

Chocolate-Dipped Pretzels

This idea is a no-brainer but the neat thing about chocolate-dipped pretzels is that they look fancy and gourmet. And, kids really LOVE to get involved in this one because it feels like an art project. Again, there are endless possibilities for topping combinations. I love the idea of using chopped dried goji berries or cranberries and pumpkin kernels (salted or unsalted) to make the rods red and green! Of course you can also use sunflower seeds, colored sugar or sprinkles. Anything goes! I like to wrap these in cellophane and a ribbon. They make a great hostess gift or bring them to the party for guests to enjoy!

Like the oil, there really isn’t a recipe for this one. But, here’s what you’ll need:

Gerbs Chocolate Chips
Regular or Gluten-Free Pretzel Rods
Toppings of your choice (dried cranberries, seeds, sprinkles, colored sugar, etc.)

Melt the chocolate in a double-boiler or microwave safe bowl. Dip each rod into the melted chocolate, ensuring even coverage. Sprinkle toppings and set onto parchment or wax paper. Allow to cool fully before wrapping. Enjoy!

Wishing you and your family, a happy, healthy holiday season and a wonderful 2018!

Apple-Cranberry Crisp

November 13, 2017 by Sennen Conte Leave a Comment

It’s almost Thanksgiving! Whether you suffer from allergies or you’re hosting a guest with allergies, holidays and other social events can be stressful. To help, we’ve created some great resources on Gerbs’ Allergy Hub, including a Guide to Hostin g a Gluten-Free Thanksgiving.

This downloadable resource contains a sample menu (with links to recipes) as well as useful tips for hosting a safe gathering. Did you know that November is gluten-free diet awareness month?

Cooking and eating without gluten can be tricky. Thankfully, awareness of the diet has grown in recent years and consequently, there are more gluten-free products available than ever before. Gerbs entire line of products are gluten-free- and, they are adding new, delicious products to the line-up including snack mixes, bread crumbs, pumpkin seed butter and FLOUR. Just in time for the holidays!

I know all of our gluten-free friends out there are especially excited about the flour because baking can be one of the biggest challenges! We’re excited to test out the new products and will be coming up with some fun new recipes for you soon!

One Thanksgiving favorite at our house is Apple Crisp. Fortunately, with a few slight tweaks, apple crisp can easily be made gluten-free. One trick us to use Gerbs Chia Seed Powder as a thickening agent, in place of flour. Have you tried this? We absolutely LOVE using Chia Seed Powder as a thickener in recipes- and, it’s a great way to sneak in some added omega-3s, protein and fiber- a win all around! Check out our Apple-Cranberry crisp recipe below and let us know what you think!

Thinking Outside the [Lunch] Box- Part I

September 14, 2017 by Sennen Conte Leave a Comment

It’s back to school and that means, back to packed lunches! Lunchtime can be a huge struggle for all families, especially families coping with food allergies. Creativity is the name of the game when it comes to packed lunches. The school year is long and lunch can get boring! We are here to help, with some interesting, kid-friendly ideas. To keep things fun, we love bento-box style lunch containers for a few reasons:

They keep foods separate- this is a big deal for many kids!
They help remind us to pack a variety of food groups. If you think of each section as a food group, you’re sure to pack a well-balance meal.
They encourage you to think beyond the sandwich and get creative.

Bento-style lunches are all the rage, so the ideas on the internet are endless. If you type “kids bento box lunch” on Pinterest or into Google, you’re sure to find ideas that can last all year long. When packing a lunch, whether it’s a bento-style lunch or a regular brown bag lunch, focus on foods that will help keep the kids full, focused and ready-to-learn. Foods containing protein, healthy fats, and fiber do the trick.

Part I of this two part video series includes a fun recipe for a wild rice salad that kids LOVE! It’s full of fall flavors, like apples, cranberries and butternut squash. It contains all of the focus foods listed above: fiber (from the butternut squash, apple and fiber-rich whole grain rice), protein (from the seeds and cheese) and healthy fats (from the olive oil and seeds) Check out the video and recipe below!

How do you think outside the [lunch] box?

Safe & Healthy Summer Snacking

July 17, 2017 by Sennen Conte Leave a Comment

Summer is a great time to hit the road with your family and spend some quality time together. With the kids home for the summer, there’s no better time to take that family vacation you’ve been dreaming about. But when you or a family member lives with food allergies, traveling can be stressful. It’s hard to know what’s safe to eat especially when you’re on the road. Don’t worry. We have your back. Check out this new recipe video series we’re working on! This one has two parts and includes two different recipes for healthy and safe road trip snacking with Gerbs. Click here for the recipes!

And while you’re at it, check out our feature on Gerbs on Boston 25 News! We’re all about safe, healthy eating. Enjoy!

PART I

PART II

Safe Eating This Independence Day

June 28, 2017 by Sennen Conte Leave a Comment

When you or a family member have a food allergy, holidays can be hard. The upcoming Independence Day holiday can be particularly stressful because you are often eating on the go. Whether you’re at the beach or at a BBQ or even on the road, safe eating can be a challenge. That’s why I rounded up my favorite red, white and blue Gerbs products with a description of the health benefits of each for you. Use this list when it’s time to pack for the holiday weekend so you’re sure you have safe snacks on hand for this busy time of year.

RED: Dried Goji Berries

The goji berry has a history of being used for medicinal purposes in China. Their delicious, sweet taste plus their high fiber content help maintain a healthy weight. They are a good source of vitamins and minerals including vitamin C, fiber, iron, vitamin A, zinc, and they contain lots of disease fighting antioxidants.

The goji berry is unlike most fruits in that it contains all eight essential amino acids. A four ounce serving of Gerbs goji berries provides 16 grams of protein! That’s more protein than two hard boiled eggs provides (12 grams). Be sure to talk to your doctor before incorporating goji berries into your diet. They can react with certain medications, like blood thinners, so you want to be sure you’re cleared to eat them.

BLUE: Blueberry Harvest Granola

You love fresh blueberries and I am sure you’ve used frozen ones from time to time. But while super healthy and tasty, fresh/frozen blueberries aren’t ideal for every situation – say when you’re at the beach, hiking, or on the road. Enter dried blueberries. They are nutritious (vitamins C and A plus calcium), easy to pack and do not need to be refrigerated.

The drying process of fruit removes water, which concentrates the natural sugars found in blueberries and increases the calorie content. So if you are watching your weight, be mindful about your portions of dried fruit. However, if you’re packing these snacks for your kids, you’ll most likely want them to have the added energy during your busy summer holiday! Dried blueberries add a powerful nutrient punch to Gerbs Blueberry Harvest Granola. This blend is one of my favorites for the summer.

WHITE: Tried and true pumpkin seeds

You seriously cannot go wrong with pumpkin seeds. Did you know that’s how Gerbs started out? With just one single line of the most delicious pumpkin seeds you’ve ever tasted. Read more about their story here. Pumpkin seeds may be small, but they offer HUGE nutritional benefits.

Eating a small amount of pumpkin seeds can provide you with a substantial quantity of healthy fats, magnesium, fiber, and zinc. They have been linked to several health benefits such as heart health, prostate health. Research shows that they are associated with lower levels of stomach, breast, lung, prostate and colon cancers. Some studies show that pumpkin seeds may also help reduce blood sugar levels in people with Type II Diabetes, but more research is needed. Plus, they are incredibly easy to incorporate into your diet because of their versatility.

Happy snacking to you all and I wish you a very safe and healthy Independence Day!

A Healthy Kick of Flavor

June 19, 2017 by Sennen Conte Leave a Comment

As a dietitian and self-proclaimed foodie, I take eating very seriously. While it is important that I serve my family a variety of healthy foods, it is equally important that they enjoy those foods. Otherwise, all of that nutrition goes straight into the garbage and I end up with very healthy trash! Not good.

Over the years, I have developed a few tried and true tricks that amp up the flavor of my cooking while keeping an eye on fat and salt.

1.) Always keep citrus fruit on hand.

Citrus fruit, especially lemons and limes, add an instant flavor boost and freshness to most dishes. Zesting the fruit adds an even more potent flavor. In my kitchen, citrus fruits find their way into most salad dressings, marinades and sauces.

2.) Buy produce that is in season (and local, when possible!)

Freshly picked produce tastes much better than produce that was picked before its peak. Now that it’s summer in New England, I take full advantage of local, fresh fruits and vegetables. They taste great, offer fabulous nutrition and can be enjoyed without added salt and fat.

3.) Use plenty of herbs and spices.

In addition to wonderful flavor and freshness, herbs- both fresh and dried-offer delicious health benefits. Herbs and spices are particularly high in polyphenols. Polyphenols are plant compounds that can protect us from a variety of diseases such as cancer, diabetes, Alzheimer’s and heart disease. And, there is evidence that dried herbs are even more potent protectors because they contain higher concentrations of polyphenols.

Gerbs offers a wide variety of allergy-friendly herbs, spices, chili powders and seasoning blends. We use Gerbs herbs and spices to make a homemade taco seasoning. My family absolutely LOVES tacos so they are a regular on our dinner table. I make a double batch of this seasoning and store it in an empty spice jar, that way we always have it on-hand for taco night.

Homemade taco seasoning is a great idea for families that may need to avoid gluten. Prepared taco seasonings often have hidden gluten (used to keep the spice blend from sticking together.) Making your own gives you control over all the ingredients so you can be sure it’s safe for the whole family.