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Grillin’ Up Something Special for the Dads!

May 25, 2017 by Sennen Conte 38 Comments

Sun. Long, lazy days. Vacation. Farmer’s markets. There is a lot to love about summer. And, let’s not forget one of the very best things about summer: cooking on the grill! As a busy parent, there is no easier way to get a healthy, delicious meal on the table fast- and, with minimal clean-up. Honestly, the grill doesn’t just make mealtime easier- it makes our whole evening/bedtime routine run more smoothly. AMEN!

From a nutrition perspective, grilling is a fantastic cooking method. It requires little, if any, added fat and it offers endless versatility. With a little creativity, you can grill almost anything! There are the obvious choices- like meat and chicken- but fish, tofu, vegetables and homemade pizza are all delicious when cooked on the grill. That said, as the season goes on, it can be easy to fall into a grilling rut. But fear not, Gerbs has you covered with a variety of fun seasoning mixes and spices to keep the grilling season interesting all summer long. Here’s some tasty, healthy grilling inspiration:

Grilled Fish Tacos! Sprinkle some Gerbs Key West Jumpin’ Jivin’ Seasoning on salmon or tuna, grill it up and serve with corn tortillas, fresh veggies, avocado and your favorite taco sauce.
Gerbs Canadian Steakhouse Seasoning is delicious on just about anything. Try it on a lean cut of meat, such as a pork tenderloin. It also makes an outstanding marinade!
Make the entire meal on the grill! Use Gerbs Vegetable’s Friend Seasoning blend to kick your grilled veggies up a notch. Just cut up your favorite summer vegetables, toss in a bit of olive oil and sprinkle with Vegetable’s Friend.

And, if you are looking for a new twist on traditional favorite, you’ve got to try our Sweet n’ Spicy Cranberry Turkey Burger recipe, below.

Another thing I love about grilling season, is the memories it evokes and helps create. There is something very social and nostalgic about cooking out. I have countless childhood memories of my father firing up the grill on a warm summer night. To this day, when I see my Dad standing at the grill, I feel like a kid again. As my own kids grow, I know that they, too will create similar memories to cherish. Cheers to the amazing Dads behind the Gerbs Nutrition Moms!

With Father’s Day just around the corner, Gerbs wants to celebrate Dads and grilling season. Comment on this blog post and tell us which spice is essential to your grilling season and you’ll be entered to win a cool Step n Store Toolbox filled with Gerbs Spices!

Top 5 Tips for Preventing Allergen Exposure

May 15, 2017 by Sennen Conte Leave a Comment

As you know, food allergies are a topic near and dear to our hearts here at Gerbs Allergen Friendly Foods. Food Allergy Awareness Week is May 14^th – May 20^th, and, as part of our commitment to families and customers with food allergies, we’re putting the spotlight on the seriousness of food allergies with some of our top tips to prevent cross-contact at home and eating out.

We think everyone deserves to feel safe and secure while eating the wholesome foods they love, and that’s why the Gerbs entire product line will always be FREE from the top 12 recognized allergens: gluten, wheat, peanut, tree nut, legume, soy, dairy/milk, egg, sesame, mustard, fish, and crustaceans!

The prevalence of childhood food allergies have been increasing the past 20 years, and now 1 in 13 children in this country has a food allergy. While there are no cures for food allergies, careful avoidance of food allergens is a vital and effective measure to prevent serious health consequences. As the Gerbs Nutrition Moms and Registered Dietitians, we understand the constant vigilance it takes to keep you and your loved ones safe from potential allergen exposure.

Preventing cross-contact of allergy-free foods with allergens is equally important both at home and when eating out. Cross-contact happens when an allergy-containing food comes into contact with another food and leaves traces of its allergenic proteins. Though the amount of an allergen that may become mixed in can be so small that you can’t even see it, even a tiny amount of food protein can cause reactions in people with food allergies. Proper cooking does NOT reduce or eliminate the chances of a food allergy reaction, so the taking the proper precautions is key. Here are our top five tips to prevent allergen exposure at home and while eating out:

1. Label foods in your home as “Safe” or “Not Safe”

If you don’t keep an allergen-free home, labeling allergen-free and allergenic foods with easily identifiable markers is key, especially if you have both “safe” and “unsafe” versions of the same items. Never store these products side by side!

2. Cook allergy friendly meals first, and thoroughly wash all kitchen tools with soap and water

Always use utensils and pans that have been thoroughly washed with soap and water before cooking allergen-free meals. Cook allergy friendly meals first before any other foods, and wash your hands with soap and warm water prior to serving an allergy friendly meal.

3. Make your kitchen allergy-friendly

Purchase designated allergy-friendly cutting boards, plates, and utensils, and store in a separate area. In order to fully remove allergenic food proteins from kitchen tools and surfaces that have been in contact with allergy containing foods, always wash them down with soap and water. Just wiping away the crumbs is not enough!

4. Don’t be afraid to start over

If cross-contact occurs during food preparation, ALWAYS start over to remake the allergy-friendly meal.

5. Ask questions! Call ahead when eating out

Speak to the chef or manager about cross-contact before arriving at a restaurant. Ask if the kitchen offers separate areas, cutting boards, and utensils to prepare meals for special diets, and can sanitize your table before you arrive.

Allergy-friendly restaurants should never share a grill or fryer for cooking both regular meals and allergy-friendly ones. Make sure someone other than the server can be available to deliver an allergy-friendly meal – servers often carry several overlapping plates which increase the risk for cross-contact.

Special thank you to Eliza Mellion, a nutrition student at Simmons College who helped write this post.

Gluten Free Berry Chia Crisp

May 5, 2017 by Sennen Conte Leave a Comment

May is Celiac Awareness Month, and the theme this year is “What I Wish You Knew.” This holds special importance to me because my niece Jackie lives with Celiac Disease, and I have seen firsthand out tough it can be both on Jackie and on my sister’s entire family. You can imagine how excited Jackie was when I told her about becoming a Gerbs Nutrition Mom!

Here’s what you need to know about Celiac Disease:

Symptoms of Celiac Disease are triggered by consuming gluten, a protein found in wheat, barley and rye. People with Celiac Disease also need to avoid many brands of oatmeal on the market due to cross contamination. And that’s why Gerbs is such a saving a grace for folks with Celiac – because there is zero chance of cross contamination with Gerbs…aka peace of mind.

When people with Celiac Disease consume gluten, their immune system responds by damaging the villi of the small intestine. This hinder’s the body’s ability to absorb nutrients, which can lead to nutrient depletion.

Celiac disease puts people at risk for all kinds of nasty stuff: anxiety, additional autoimmune diseases, osteoporosis, thyroid disease, intestinal damage and even certain cancers. The scary part? It’s estimated that 83% of the people with Celiac Disease in the US are not diagnosed yet or are misdiagnosed.

But for those few who are properly diagnosed, like my niece Jackie, the only thing they have to do is avoid gluten. Plain and simple! Clear as day! Right? NOPE. Not right. It’s way more complicated than that.

Gluten is hidden in many products – cross contamination is a huge culprit and even beauty products like lip gloss could trigger a response. Many restaurants can’t guarantee a gluten free experience, and with so many people choosing to avoid gluten for reasons other than Celiac Disease, the growing trend is making cross contamination an even bigger concern because many companies are trying to offer “gluten-free” foods but are not trained in food safety. Sigh…

I asked Jackie what she wished people knew about Celiac Disease. She said, “It’s stressful to eat out with my friends because a lot of places still don’t have gluten free even though it’s becoming more common.” Jackie is 18-years-old and stressed out about eating at restaurants. As her auntie it makes my heart sink to hear that. And as a registered dietitian, it fuels my passion to provide nutrition guidance to those living with food allergies, like many of you.

That’s why Sheri and I developed this new recipe – just in time for Memorial Day. It’s a berry chia crisp using Gerbs chia seeds, gluten-free oatmeal, and cinnamon. It also uses gluten-free flour, beautiful fresh berries, and lemon zest.

I had a blast cooking this today with my two little ones. My toddler was especially happy about it!

The combination of berries and chia seeds give this “special treat” a boost of omega-3 fatty acids and powerful antioxidants. That’s something I can certainly appreciate!

This colorful recipe would be a perfect addition to your Memorial Day celebration later this month. And I can tell you from experience – those living with Celiac Disease will be oh so happy to celebrate with you!

ENJOY!

Spring Clean Your Family’s Diet

April 21, 2017 by Sennen Conte Leave a Comment

Spring has sprung! It’s time for spring cleaning. And, it’s the perfect time to clean up your family’s diet! Eating well can be challenging but, small dietary changes make a big difference. Here are some simple swaps and easy tips to help your family eat more healthfully this spring.

A Sweet Solution

Craving sweets? Try swapping fruit for candy. Fresh and dried fruit are great ways to satisfy your sweet tooth. Spring offers delicious seasonal fresh fruit (strawberries!) and fortunately, dried fruit is in season all year long! If you are a fan of gummy candy, try swapping the gummies for good quality dried fruit, like Gerbs Dried Cherries. More of a chocolate fan? Dip fresh fruit in melted Gerbs Dark Chocolate.

Lighter Fare

With the warmer weather comes a preference for lighter foods- like crisp green salads! Be sure to finish off your salads with healthy toppings. Swap out traditional croutons and add some crunch and flavor with Gerbs Salad Mixes! Salads are the perfect way to increase your vegetable intake and enjoy seasonal produce. Make salads more appealing to your kids by involving them in the process! Here are some simple ideas:

Garden! Help your kids plant a simple container garden featuring salad greens or tomatoes
Visit a farmer’s market and invite your kids to select one new vegetable to try each week
Involve your kids in salad prep- smaller kids can tear lettuce into bite-size pieces, and older kids can help cut veggies

Watch the Salt

Many Americans eat too much salt. While some salt in our diet isn’t usually a problem, too much can contribute to heart disease, so it’s wise to be aware. Prepared foods (restaurants, frozen foods, canned goods) tend to be the biggest sodium culprit so cooking at home whenever possible is a great start. Here are some great ways to keep salt at bay in your family’s diet:

Add flavor with garlic, onions, citrus fruits, herbs and spices instead of salt when cooking
Be strategic- use salt judicially and be sure it’s used to enhance the flavor of healthy foods such as whole grains and vegetables
If you’re craving a salty snack, choose wisely. Trade potato chips for Gerbs Lightly Salted Pumpkin Seeds. Like chips, Gerbs pumpkin seeds are crunchy and a little salty but, unlike chips, they are a healthy snack- rich in protein, fiber and magnesium.

What foods do you crave that you wish you had a great healthy alternative for? Comment here on the blog or on social media and we’ll do our best to give you a healthy swap!

A Spring Treat- and a lesson in moderation

April 13, 2017 by Sennen Conte Leave a Comment

Parenting during the holidays is never easy. Everywhere you turn, there are sugar-laden treats tempting your little ones and undermining your efforts. With Easter and Passover just around the corner, it’s a good time to share some tips for teaching your children how to indulge wisely. As a dietitian and mom, I believe that the key to raising healthy eaters is moderation. Here is how my family practices moderation, so we can indulge in occasional treats (like the Spring Sunflower Cups, below!) without worry.

Everyday foods are healthy foods.

Making the healthy choice an easy choice is important- for kids and parents! In my house, this starts with meal planning and keeping plenty of nutritious options on hand. We stock our refrigerator with washed, sliced fruits and vegetables that the whole family can easily enjoy. The pantry is filled with snack-sized portions of dried fruit, pumpkin or sunflower seeds and whole-grain crackers.

Avoid using food as a reward or punishment.

It can be tempting to use food to encourage or discourage behavior but it’s not a great idea. Rewarding with treat foods simply puts that food on a pedestal and increases your child’s desire for it. Keeping a neutral attitude about all foods will help kids learn moderation and decrease the chances that they will become adults who are constantly “rewarding” themselves with food.

Be a good role model.

What happens when YOU overeat? As parents, our actions speak louder than our words. Eat a healthy, well-balanced diet and try not to show signs of guilt or make a big deal out of your own indulgences. We are all human and food is something to be enjoyed, not vilified.

When it’s time to indulge- choose wisely!

When it is time for a little treat, be sure it is something truly delicious! These simple, allergen-friendly Spring Sunflower Cups are the perfect addition to your springtime celebrations. Naturally portion-controlled and made with high-quality Gerbs Dark Chocolate and Homemade (or store bought) Sunflower butter, they are worth the splurge!

Homemade Sunflower Butter

April 12, 2017 by Sennen Conte Leave a Comment

Sunflower butter, also called sunflower seed butter, is a delicious, healthy alternative to nut butters. Rich in protein and healthy fats, it is a great option for people who suffer from peanut or tree nut allergies or anyone looking for something new! Sunflower butter is also a great option for nut-free school lunches and snacks.

The most delicious sunflower butter starts with good quality, freshly toasted sunflower kernels. We used maple syrup to add a touch of sweetness but feel free to adjust the amount or type of sweetener, to your taste. Honey or Agave would both work well in this recipe. If you’ve had store-bought sunflower butter, be sure to give this recipe a try. You simply cannot beat the taste of the homemade stuff!

Start off by toasting your seeds. This is one, 1lb bag of Gerbs Raw Sunflower Kernels (approximately 3 cups).

Toasting is essential to get the best flavor and to ensure that the seeds “cream” into butter efficiently. Don’t skip the toast! We toasted in a 325 degree oven for about 14 minutes, stirring the seeds every few minutes. Once they are ever-so-lightly browned, set them aside to cool.

Next, we collected the rest of the ingredients and set up the food processor. Be sure to use at least a 9-cup food processor.

Go time! Add the cooled, toasted sunflower seeds to the food processor and turn it on. At first, the seeds will pulverize into a dust-like consistency. (Picture 1) Don’t worry! After a minute or so, the dust will settle (literally!) and the consistency will change into more of a sand-like texture. (Picture 2). After about 3 minutes, add your oil, cinnamon, pinch of salt and sweetener of choice. At this point, the mixture will resemble wet sand. (Picture 3) Now, just let the food processor do the work and be patient. It can take a while for the seeds to cream into a smoother, butter-like texture. It took an additional 18-20 minutes for ours to “come together” but this will vary depending on the food processor. (Picture 4)

Once you’re happy with the consistency, transfer the sunflower butter into an air-tight container. It will last for at least a month in the refrigerator (but we polished ours off MUCH quicker!)

Once you get hooked on this, play around with the recipe and share your family’s favorite combinations (Vanilla extract? Cocoa Powder?) on the Gerbs Facebook page!

Chia Overnight Oats with Dates

March 23, 2017 by Sennen Conte 1 Comment

Happy National Chia Day!

National Chia Day is a happy day indeed! These tiny seeds are one of the most nutritionally powerful foods on the planet. We’re celebrating with a new recipe: Chia Overnight Oats with Dates!

Chia seeds date all the way back to Mayan and Aztec tribes. It’s thought that the seeds were eaten by these cultures to provide strength and energy. I’m not surprised. These powerhouses contain all the nutritional goodness of heart healthy omega-3 fatty acids, complex carbohydrates, protein, fiber, calcium, and antioxidants. One ounce of Gerbs raw black chia seeds (approximately 2 tablespoons) contains 135 calories, 5 grams of protein, 9 grams fat, 12 grams carbohydrates and 11 grams of fiber, plus vitamins and minerals.

So why stop at the seeds? Let’s go one step further and incorporate some chia seed meal powder into our lives! After all, this nutty flavored food is not only a rock star when it comes to nutrition – it’s also delicious! The mild flavor makes chia versatile. It can be added to smoothies, cereals, yogurt, baked goods, sauces, vegetables, rice dishes, and oatmeal! And if you’re trying to add more healthy foods into your kids’ diets (who isn’t?), this is one food that can usually sneak past the pickiest of eaters.

Hungry yet?

New Recipe: Chia Overnight Oats with Dates

I’m not sure what I love more about this recipe – the incredible amount of nutrition it packs into a single dish (with the chia seeds, chia powder, gluten-free rolled oats, and dried fruit) or the fact that it is incredibly easy to make! Let’s call it a tie.

I’m a big fan of using mason jars for overnights oats, because it gives me a way to recycle my salsa jars. But you can use a bowl with an air tight lid for this recipe as well. This is an allergen-friendly recipe, but there are a few modifications you can make depending on your dietary restrictions or preferences. For example, if you’re allergic to almonds, you can substitute your choice of milk for the almond milk (or water if you prefer).

Also, if you’re not into the sweet stuff right now, you can omit the vanilla extract and/or maple syrup – these are optional ingredients. The dates are a delicious way to sweeten the oatmeal naturally without any added sugar. However, if you’re trying to keep all sugars down, including natural sugars, you can substitute fresh fruit which is less concentrated than dried fruit.

This fiber-packed, nutrient-rich breakfast is a fantastic way to start your day. The powerful combination of healthy fats, protein and fiber is sure to keep you feeling satisfied all morning long. And it’s great for kids before school, because it fuels them up with nutrients they need to succeed in the classroom! Let us know if you give this recipe a try by sharing it on social media and tagging #GerbsNutritionMoms. Enjoy!

Meet the Gerbs Nutrition Moms!

February 28, 2017 by Sennen Conte 2 Comments

Hi! We’re the Gerbs Nutrition Moms! It’s a pleasure to meet you. As moms and registered dietitians, we can relate to the real-world challenges of feeding your family a healthy diet. It is not easy. This is especially true for families managing food allergies and intolerances. That is why we are so honored to be representing Gerbs. Like you, we are constantly on the hunt for healthy, delicious products we can trust. Whether you or a loved one suffers from allergies or, you are just looking for great-tasting seeds, granola, grains (and much more!), Gerbs has your back!

As the Gerbs Nutrition Moms, we’ll be sharing food and nutrition tips, recipes and more on the new Eating Well Blog and on social media. Here is what you can expect from us:

Nutrition advice you can trust
Tasty, family-friendly recipes
Thorough, judgement-free answers to your nutrition questions
Tips and tricks to help kids enjoy healthy foods
A bit of humor- feeding kids requires a good sense of humor!

Here are some fun facts about us:

We are thrilled to be part of the Gerbs Community and look forward to getting to know you! Be sure to sign up to receive notification when a new blog is posted! And, don’t forget to follow Gerbs on Facebook, Twitter and Pinterest. Lastly, if you have a nutrition question or blog topic idea for us, please send us an email: NutritionMoms@MyGerbs.com.

-Steph & Sheri

Kick off National Nutrition Month with a Mixed Berry Smoothie Bowl!

February 28, 2017 by Sennen Conte 1 Comment

Happy National Nutrition Month!

As a registered dietitian and a mom, I know how challenging it can be to feed your family with confidence. There is so much misinformation on the internet today and it’s causing a culture of fear around food. And if your child is living with food allergies, it makes it a thousand times harder. I am allergic to crustaceans, my husband’s cousin has a severe peanut allergy, and my niece has Celiac Disease, so I have seen firsthand just how tough it can be – the worrying, the isolation, and the work that goes into eating can be exhausting. But Gerbs takes all of that away which, in my humble opinion, is incredibly valuable.

Did you know that March is National Nutrition Month? The theme of the month is “Put Your Best Fork Forward.” And that’s exactly what we’re here to help you do!

If you haven’t tried smoothie bowls yet, now is the perfect time to start. These colorful, nutritious bowls of goodness make a fantastic meal at any time of day. Plus, they are fun to eat, so kids love them! Eat your smoothie with a spoon? You bet! So put your best fork spoon forward and give this healthy, food allergy- friendly recipe a whirl.

The key to a good smoothie bowl is twofold: the base should be thick enough to support the toppings, and the toppings should balance out the meal nutritionally. To keep the base thick, you’ll want to add less liquid than you normally would for a smoothie plus one thick ingredient like yogurt or avocado. For this recipe, we used frozen berries, pomegranate juice, and dairy-alternative plain yogurt plus some frozen spinach. I always add frozen spinach to smoothies – it’s a great way to sneak some greens into the kids’ diets.

This recipe calls for coconut yogurt and shredded coconut. If you or a loved one is living with tree nut allergies, you may be wondering if you can safely eat coconut. According to the American College of Allergy, Asthma, & Immunology, “Coconut is not a botanical nut; it is classified as a fruit, even though the FDA recognizes coconut as a tree nut. While allergic reactions to coconut have been documented, most people who are allergic to tree nuts can safely eat coconut.” And according to Kids with Food Allergies, “Most people allergic to tree nuts can safely eat coconut. Coconut allergy is reasonably rare.” If you are allergic to tree nuts, talk to your allergist before adding coconut to or eliminating coconut from your diet and get clearance from your doctor before trying this recipe.

The pumpkin seed kernels give the smoothie bowl a nutrition boost. Pumpkin seeds are a good source of protein, vitamin K, iron and copper, and a very good source of magnesium, phosphorus and manganese. They are also rich in immune-boosting zinc. The seeds are a great topper for smoothie bowls, because they add color and crunch. What’s not to love?!

Gerb’s gluten-free Original Honey & Seed Granola is one of my favorite products. Granola tends to get a bad rap – and usually for a good reason. Most granolas on the market today are packed with sugar and calories. The Gerbs granola, on the other hand, has a clean ingredient list of real food. And it’s the perfect texture – no hard-to-chew clumps! At only 125 calories per serving and containing only natural sources of sugar, this product is a pantry staple.

Let us know if you blend this up! Share it on social media and use the hashtag #GerbsNutritionMoms. And if you like this recipe, remember there’s more where that came from! Be sure to sign up to receive notification when a new blog is posted. And, don’t forget to follow Gerbs on Facebook, Twitter and Pinterest. Lastly, if you have a nutrition question or blog topic idea for us, please send us an email: NutritionMoms@MyGerbs.com.

Salt and Pepper Caramel Brownies

February 9, 2017 by Gerbs Eating Well Blog Leave a Comment

Salt and Pepper Caramel Brownies using Gerbs Allergy Friendly Cocoa Powder

Salt and Pepper Caramel Brownies: They say that freshly ground black pepper wakes up the salivary glands and enhances our ability to taste food. Who wouldn’t want to taste their brownies more completely? Black pepper also adds an unexpected smoky, floral note to the classic treat, making them complex and irresistible. The bittersweet, salty caramel is indulgent but heavenly.

Cook time: 24 minutes
Yield: Makes 16 large or 25 small brownies
Adapted from a Recipe by Samantha Seneviratne

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