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5 Reasons to Eat Sunflower Seeds Every Day!

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5 Reasons to Eat Sunflower Seeds Every Day!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

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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!

Print Recipe
 Gerbs' Chicken Tortilla Soup
This delicious soup is easy, filling and nutritious!
Course Main Course
Prep Time 15 minutes
Cook Time 30 minutes
Servings
people
Ingredients
  • 1 tbsp olive oil
  • 1/4 cup Gerbs Chipolte Seasoned Pumpkin Seeds
  • 1 medium onion, diced
  • 1 clove garlic, minced
  • 1, 15oz can black beans, drained and rinsed
  • 1, 15oz can diced tomatoes, with juice
  • 2 cups cooked chicken, shredded rotisserie chicken works well!
  • 1 cup corn tortilla chips
  • 1 cup canned or frozen corn
  • 1 ripe avocado, sliced
  • 1 lime, cut into wedges
  • 6 cups chicken or vegetable broth
Course Main Course
Prep Time 15 minutes
Cook Time 30 minutes
Servings
people
Ingredients
  • 1 tbsp olive oil
  • 1/4 cup Gerbs Chipolte Seasoned Pumpkin Seeds
  • 1 medium onion, diced
  • 1 clove garlic, minced
  • 1, 15oz can black beans, drained and rinsed
  • 1, 15oz can diced tomatoes, with juice
  • 2 cups cooked chicken, shredded rotisserie chicken works well!
  • 1 cup corn tortilla chips
  • 1 cup canned or frozen corn
  • 1 ripe avocado, sliced
  • 1 lime, cut into wedges
  • 6 cups chicken or vegetable broth
Instructions
  1. Add pumpkin seeds to food processor (or blender) and blend until fine. Add 1 tbsp of water to the food processor and blend until it becomes a smooth paste. Set aside.
  2. Heat oil to a large heavy-bottom pot or dutch oven and sauté onions and garlic on low/ medium heat for about 5 minutes, stirring constantly.
  3. Add 1/2 cup of broth and pumpkin seed paste to the pot, sauté for another 5 minutes, continue to stir.
  4. Add tomatoes, chicken, beans, corn, and remaining chicken broth. Stir well, cover and let cook for 15-20 minutes on medium heat.
  5. Ladle soup into soups, serve with tortilla chips, lime wedges and sliced avocado.
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Gluten-Free Baking: Tips from Chloe

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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

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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

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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.

Edible, Allergy Friendly! Holiday GiftsYou 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

Edible, Allergy Friendly! Holiday Gifts

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: Edible, Allergy Friendly! Holiday Gifts

  • 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! 

Top 5 Tips for Preventing Allergen Exposure

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Top 5 Tips for Preventing Allergen Exposure

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 14th – May 20th, 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!

Food Allergies in the US

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. 

 

Chia Overnight Oats with Dates

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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!

 

Print Recipe
 Overnight Oats with Chia and Dates
National Chia Day with Overnight Oats with Chia and Dates
Course Breakfast
Servings
Ingredients
  • 1 cup Gerbs Gluten Free Rolled Oats
  • 1 tablespoon Gerbs Raw Black Chia Seeds
  • 1 1/2 teaspoons Gerbs Chia Seed Powder
  • One pinch Gerbs Himalayan Salt
  • 1/2 teaspoon Gerbs Cinnamon
  • 6 whole Gerbs pitted dates (chopped)
  • 1 cup unsweetened, vanilla almond milk or water or milk of your choice
  • 1/2 teaspoon Vanilla Extract
  • 2 tablespoons pure maple syrup optional
Course Breakfast
Servings
Ingredients
  • 1 cup Gerbs Gluten Free Rolled Oats
  • 1 tablespoon Gerbs Raw Black Chia Seeds
  • 1 1/2 teaspoons Gerbs Chia Seed Powder
  • One pinch Gerbs Himalayan Salt
  • 1/2 teaspoon Gerbs Cinnamon
  • 6 whole Gerbs pitted dates (chopped)
  • 1 cup unsweetened, vanilla almond milk or water or milk of your choice
  • 1/2 teaspoon Vanilla Extract
  • 2 tablespoons pure maple syrup optional
National Chia Day with Overnight Oats with Chia and Dates
Instructions
  1. Combine oats, chia seeds & powder, salt, cinnamon and dates together in a bowl or mason jar. Pour almond milk, vanilla extract and maple syrup over the mixture and stir. Cover and place in the refrigerator overnight. Serve cold or heated up, topped with more dates and your choice of nuts or seeds.
Recipe Notes

SHOP: Gerbs Rolled Oats

SHOP: Gerbs Raw Black Chia Seeds

SHOP: Gerbs Chia Seed Powder

SHOP: Gerbs Himalayan Sea Salt

SHOP: Gerbs Cinnamon

SHOP: Gerbs whole pitted dates

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Meet the Gerbs Nutrition Moms!

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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!

Gerbs Nutrition Moms Stephanie Ferrari and Sheri Kasper
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:

Gerbs Nutrition Moms Sheri Kasper, RDN, LDN

 

About Stephanie Ferrari

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