Welch’s Vineyard Tour and Harvest Event

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By: Alison Sacks, RD at Capitol Nutrition Group and Rebecca Scritchfield Media, LLC

This week I had the exciting opportunity to travel to Richland, Washington to participate in the Welch’s Vineyard Tour and Harvest Event to discover all the goodness of Concord grapes and how grape juice is made! This unique region of Washington, located in the Yakama Valley is one of the top producers of Concord grapes and is absolutely beautiful! The experience was wonderful to see the harvesting process during peak season and get to know the farmers behind the Welch’s brand.  IMG_0201

Welch’s dates back to 140 years ago, when Thomas Bramwell Welch decided to serve Concord grape juice instead of wine at his church. He later went on to bottle the first pasteurized juice using Concord grapes that has become a common household name to so many of us.  The oldest Welch’s grape vine dates back to 1849 in Concord, MA and to this day is still producing berries. (Now that’s sustainability!)

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Welch’s grower explaining the unique seed of the Concord grape that contains 77% of the polyphenols.

Family Famers: The Heart of Welch’s

At the heart of Welch’s are 1,000 family farmers who know that quality starts in the fields. For many of these farmers, it’s where their families and livelihoods have grown for generations. We spent the afternoon with Farmer Tim Grow whose first Welch’s memories date back to his childhood helping his grandfather on the family vineyard, where today his own two daughters lend a helping hand on the same family vineyard.

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Concords are sweet, tangy, bold purple grapes that need a special climate to grow – specifically, chilly areas.

What Makes a Concord Grape Great

For starts Concord grapes are berries! What makes them distinct from most table or wine grapes are its bigger berries and seeds and deep purple slip-skin. Purple is a cue that fruits and vegetables have plant nutrients called polyphenols that can help promote health, especially heart health (the darker the purple, the more polyphenols).

Berry polyphenols act as antioxidants, helping to protect our healthy cells from the damaging effects of oxidative stress. The majority of polyphenols are found in the thick skins and seeds of the Concords that are usually discarded when eating, which is why pressing Concords into juice helps to concentrate and preserve the heart healthy polyphenols.

Concord grapes are also an important ingredient in heart health. Decades of research has shown when 100% Concord grape juice is drunk consistently it helps support healthy blood vessels by increasing the flexibility of arteries for healthy blood flow. Studies also show Concords may also provide an anti-clotting effect similar to red wine and may help manage the effects of LDL or “bad,” cholesterol by keeping arteries free and clear of excess plaque build-up.

Check out this neat infographic on different ways you can pump up the purple in your diet.

Delivering the Fruit to the Glass

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The treat tank where heat and enzymes are added to help extract the heart healthy polyphenols from the skin and seeds of the Concords.

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A glimpse inside the belly of the grape harvester.

The Concord grape harvest is short and sweet, lasting only about 30 days between September and October. Due to climate variables, no two years of grape growing are alike but what makes Welch’s unique is their ability to blend grapes from multiple growing regions to deliver that consistent field-fresh flavor.

100% grape juice is made with nothing but whole Concord grapes-seeds, skin and all. From the time the Concords are picked in the fields they are inspected, washed and pressed into juice within 8 hours. During the pressing process the Concords are treated with heat and enzymes, which extracts the heart-healthy polyphenols from the grape seeds and skins and is releases into the juice.

Translating the Grape Science

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Sampling a taste of the day’s harvest! Delicious!

We know less than 50% of Americans meet their daily fruit needs so adding 100% fruit juice can be a delicious and convenient way to help fill this gap. Including ½ cup of 100% fruit juice as part of a meal or snack is a simple way to help get in an extra serving of fruit and support a healthy heart. While fresh fruit contains more fiber per serving, consuming fruit in any form still delivers that same health promoting vitamins and minerals. Health experts agree that when 100% fruit juice is added as a compliment to whole fruit intake, consumption can actually double or triple.

8 ounces of 100% Concord grape juice provides 250 mg of polyphenols and contains more than 40 grapes. Its equal to 2 servings of fruit and high in immune boosting vitamin C and a good source of potassium-a key mineral important in regulating blood pressure.

One Juice-So Many Uses

Adding 100% fruit juice to your diet is an affordable and convenient way to help support a healthy lifestyle. Its year-round-availability and flavor variety makes it an easy way to sip sensibly or add to dishes. Look for labels that contain “100% fruit juice” or “No added sugar” and read ingredient labels to make sure they do not contain any added sweeteners or artificial ingredients. Looking for other ways to get creative with Concord grape juice?

  1. Add it to your grains! Make oatmeal or quinoa with 100% grape juice instead of water.
  2. Add a splash of 100% juice to seltzer water for a tad of sweetness.
  3. Make ice pops in the summertime or freeze into ice cubes to add to beverages.
  4. Dress up your favorite greens with a homemade salad dressing using 2 parts heart-healthy oil, 1 part of your favorite vinegar, and a splash of 100% grape juice.
  5. Cook with 100% grape juice instead of red wine.

Thirsty for More?

What are some of your favorite ways to use 100% juice? Feel free to share your favorite recipes by leaving a comment below. You can also follow the hashtag #DiscoverConcordGrapes and visit Welch’s Heart Healthy Recipe site for more flavorful ways to use 100% Concord grape juice.

Disclosure: My attendance at the Welch’s Vineyard Tour and Harvest Event was sponsored by Welch’s but I was not compensated to write this blog.

Sabra Pop-Up Restaurant “Hummus House” Opens in Georgetown

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Yesterday I was on ABC7′s “Let’s Talk Live” to share some exciting news! This week, the Sabra food company, makers of the nation’s best selling hummus, opened a “pop-up” restaurant, “Hummus House,” featuring creative and delicious dishes containing all things hummus. Located at 1254 Wisconsin Avenue NW in Georgetown, hummus fans can enjoy one of their favorite foods in a restaurant atmosphere. The Sabra Hummus House is open now through October 26th, so take advantage while you can! You’ll be SO SURPRISED with what you can do with hummus (hummus dressing anyone??), so don’t miss it!

You can watch the full clip below, read on for highlights, or head to Georgetown before October 26th to experience the Sabra Hummus House for yourself!

What is Hummus?

The primary ingredient of hummus is the chickpea. Mixed with tahini (ground sesame seeds), oil, garlic, and a bit of salt, this paste makes a great dip for pita chips or spread for a twist on your typical sandwich. That’s the traditional format of these foods, but from there you can take it to really interesting flavor combinations like the ones I share below! In addition to it’s amazing flavor, it’s also nutrient-rich, providing plant proteins, fiber, and the “good fats,” unsaturated fats. It is also a good source of iron, zinc, magnesium, and vitamin folate.

IMG_0974The Hummus House Signature Dish “East Meets West”

Hummus House’s signature dish really illustrates the exciting things you can create with hummus. It’s a modern twist with unexpected flavor combinations. Starting with (you guessed it!) hummus, you get a sampling of different flavors. First, try it topped with edamame, crystallized ginger, and sesame oil. In the next, you’ll find it topped with roasted pepitas and pumpkin oil, the perfect fall flavor combination! And finally, you have rosemary-roasted chickpeas with preserved lemon. All these samplings are served with warm pita.

IMG_0972Get More Veggies with Hummus

IMG_0975We know most people don’t meet their daily vegetable needs, and hummus can be a delicious way to improve vegetable consumption. Not only are chickpeas, the star of hummus, considered a vegetable, but the dip is also a great addition TO vegetables. At home, pairing Sabra hummus with your family’s favorite vegetables would be a smart after school snack for kids or a snack you can take to work and munch on all week.

At Hummus House, you can get more veggies by ordering another signature dish, the “Hummus Plate.” This dish features warm and chunky hummus served on a platter with local vegetable crudité, roasted red pepper, guacamole, and roasted red pepper. Delicious!

Get Creative with Hummus

Another thing I love about hummus is that it can be used in just about any way you can think of. Have you ever thought about putting hummus in your grilled cheese?

IMG_0971Order the Hummus Panini at the Sabra Hummus House and you can enjoy a twist on this family favorite. Made with melted mozzarella, fresh basil, roasted red peppers, and tomato, it’s great for the cooler fall weather. Or try the nutrient-packed Greens and Grains salad (pictured left), which gets creative by using hummus as a dressing to top farro, microgreens, seasonal vegetables, and romaine hearts.

 

 

Find out More and Stay Connected with Hummus House

For more information you can visit the Sabra Hummus House website or use #sabrahummushouse to follow them on Twitter. Don’t forget to check out the Sabra Hummus House, now open for lunch and dinner until October 26th at 1254 Wisconsin Avenue NW in Georgetown!

Disclosures: I was compensated by Sabra for my work on the TV segment, but was not compensated to write this blog.

Food Ideas for Fall Fun

Fall is just around the corner and that means football parties, weekend getaways, and outdoor entertaining.  This week I appeared on Let’s Talk Live DC to share some of my fun and flavorful ideas to blend a little health and happiness into your fall gatherings. Watch the clip below or read on to learn more delicious fall food ideas.

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Starting with the weekend getaway, whether you do a day trip to a local farm for apple picking or overnight at a B&B, nutrient-rich road trip snacks help keep you feeling full and satisfied. I love packing Sargento Natural Cheese Snacks for a delicious and convenient snack option that’s portion controlled. Sargento Natural Cheese Snacks are a natural source of high-quality protein offering 4-8 grams of protein per serving to help keep your body fueled. They are available in 15 delicious varieties, including the Sargento Natural String Cheese, which actually contains MORE PROTEIN than a serving of almonds or a hard-boiled egg. Another favorite in my house is the Sargento Natural Reduced Fat Colby-Jack. With the fresh flavor of real cheese, they’re a wholesome snacking option that doesn’t sacrifice on taste. Check out the Smart Snacker tool at Sargento to build your own snacks pairings.

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You also want to pack fruits for your weekend getaways. One food I’m loving right now is Sunsweet’s D’Noir Prunes, which are picked from among the best tasting “California reserve” prunes and packed without preservatives for an amazingly fresh flavor. They are an excellent source of fiber, and a smart choice as most Americans aren’t getting the recommended amount of fiber each day. That’s one of the reasons I love these as a choice for healthy snacking on the road, but you can also use them as a versatile recipe ingredient. The special care taken in growing these reserve prunes leads to a smooth, elegant, and complex flavor profile to compliment all your fall entertaining dishes. Make an easy party platter with the Sunsweet D’Noir prunes, the Sargento cheese stick chopped into bite size pieces, some nice crackers, hummus and green olives. Check out Sunsweet D Noir to learn more.

Entertain with Flavor and Funstrong_kind_asset_bars_vert

You know it’s not often that the dietitian gets to talk about beer. But I love looking for creative ways to help people enjoy foods and have fun entertaining. I’ve paired the Strong and KIND bars from KIND snacks with a few of my favorite brews – kind of like a wine and cheese pairing but with KIND and beers. The new STRONG & KIND bars offer BOLD and SAVORY flavors and 10 grams of protein per bar from almonds, seeds, and pea protein. These bars do not contain soy or whey protein. The Five Bold Flavors go great with some seasonal favorite brews, like Hickory Smoked paired with a dark stout beer, Honey Mustard pairs well with an IPA, Thai Sweet Chili is delicious with a seasonal Pumpkin ale, and Roasted Jalapeno pairs well with a crisp Oktoberfest. You really can’t mess it up. Have fun with it. Check out Kind Snacks for more info.

tostitos-scoopsAdd In Nutrition to Tailgates

Whether you are having people over to watch the game or tailgating at the stadium, you need something to crunch on. I like Tostitos® Scoops!® tortilla chips because they are made with simple ingredients – just corn, oils and salt. You can use Tostitos® Scoops!® tortilla chips as a vehicle to scoop up extra nutrition by pairing them with wholesome dips, like bean dip or veggie filled salsa. Fritolay has great recipe ideas, such as Cheesy Bean and Kale Bake that is a guaranteed crowed pleaser. Plus, you can feel good about serving Tostitos® Scoops!® tortilla chips to all your guests – even those with celiac disease or a gluten intolerance, since they have been qualified as gluten free.

Share a Snackwonderful_hero

Like Wonderful Pistachios! Everyone will love this because Wonderful Pistachios taste great, they are FUN to crack, and they are CONVENIENT. Just pick them up in the produce aisle and put them in a party bowl. And Wonderful Pistachios are a high-quality food with great nutrition. They boast plant protein and fiber – and no cholesterol. Better yet, you get a whopping 49 nuts per serving, and the shells can help slow your eating pace and be a visual reminder of how much you are eating. That’s good news for the hours spent snacking in front of a game. Try Sweet Chili and Salt & Pepper flavor varieties. And of course, everyone loves the Roasted & Salted. Wonderful Pistachios even offer lightly salted and no salt. Check out Get Crackin to learn more.

Bring a Healthy Dish to PassOR_SpinachCheese_tort

It’s always good to serve something of “substance” at tailgates, but rather than rely on the store deli, you can do better on your own where you control the quality of the ingredients. Make a simple and healthy pasta salad using Three Bridges Organic Spinach & Cheese Tortellini. After a quick boil, cool pasta and tossed them with shredded carrot, chopped red bell pepper, arugula and Italian dressing. It really takes the chore out of cooking and empowers anyone to make a delicious dish. Three Bridges fresh-cut pastas are chef-crafted and available in the refrigerated aisle at Super Target’s and Safeway in the metro DC area. Visit Three Bridges to discover more tasty pastas and sauces.

I’d love to hear from you! Leave a comment below or send a tweet to@ScritchfieldRD to share your favorite fall recipes and activities.

Disclosures: I was compensated by Frito, Three Bridges, KIND Snacks, Sargento, Pistachios, and Sunsweet for my work on the TV segment, but was not compensated to write this blog.

Think Outside the Lunchbox with Healthy Meal and Snack Ideas

It’s that time of year! Summer is over and the kids are headed back to school! This year think outside the lunchbox with nutritious and tasty snack and meal ideas that your kiddos will gobble up! Check out my recent appearance on DC’s Let’s Talk Live to help kick off the school year with healthy food tips that will make the transition back to school easier and healthier!

Get Your Goodness to Go

Cereal can be a smart choice for a quick breakfast. Look for high fiber, whole grain options like Post Grape Nuts and Shredded Wheat.
But what about when you really need “grab and go”? chocog2gPost has a new breakfast shake called “Goodness to Go”. These new dairy blend beverages are an excellent source of protein and are made with natural sweeteners and flavors. Post is making it easy to have a nutritious and satisfying breakfast. Its available in three flavors, Dutch Chocolate, Tahitian Vanilla and Mocha, so there is something for everyone. Check out Post Goodness to learn more.

Power Up Your Lunch Box

About half our plate should be fruits and veggies. Besides the sandwich, the sides and snacks can be a great way to get in fruits and vegetables.
Pack Zespri kiwifruit, it packs a “punch”. Two kiwifruit have more vitamin C than an orange and as much potassium as a banana. And they’re high in fiber and cholesterol free. Kiwifruit are easy and fun to eat, but most people cut them wrong–All you do is cut it in half with a knife and spoon it out. You can send a cut kiwifruit in the lunch box and let your kids scoop out the goodness. Or you can slice it, which are great to snack on or even place on a peanut butter sandwich instead of jelly. Another option is to dice it up for a fruit salad you make at the beginning of the week and pack each day. Kiwifruit is quite versatile. You can also add kiwifruit to your kid’s yogurt for a sweet tangy taste.Zespri_Landing_Hero_Gold

Did you know Zespri kiwifruit is available in two varieties? The Zespri Green kiwifruit is probably what you’re familiar with. The SunGold variety has a sweet, refreshing Tropical flavor and it’s newly available in the U.S. And, two SunGold kiwifruit have 2.5 times the daily recommended amount of vitamin C. Don’t miss out! Zespri kiwifruit are only in season through October. You can find the Zespri brand at Safeway, Whole Foods and Wegman’s– or check with your local grocery retailer. Be sure to visit ZespriKiwi.com for more inspirational recipe ideas.

calraisinsSend the kids to school with a nutritious sandwich or wrap. I love tuna salad, egg salad, and the classic “PBJ”. The sides and snacks you send can be a great way to get fruits and vegetables.
California Raisins
are an all-natural, dried-by-the-sun fruit you can feel good about sending with your kids. The ingredient list says it all: Raisins. They have Zero fat, no cholesterol, no added sugar, California Raisins come by their sweetness naturally. Plus they have fiber, potassium and iron, too!
Convenient and portable, California Raisins are a great choice for wholesome, healthy, on-the-go snacking. Try them on their own or in one of the recipes from Love Your Raisins like the honey nut mix, crunchy cinnamon mix, peanut butter pretzel, or the cocoa peanut raisin mix. California Raisins have a great giveaway happening on their Facebook page for Back To School–if you love raisins check it out!

Choose a “Better Bar”

EnviroKidz Back to School Snacks Giveaway - prize graphicThere are lots of granola bars on the market to choose from. You want to pack a quality bar that tastes good and is good for you. EnviroKidz products come in delicious flavors that kids love like Chocolate and Berry Blast.
Parents can feel good about them because they are organic and non-GMO, which means they are not made from synthetic chemicals or Genetically Modified Ingredients. The entire EnviroKidz line is gluten-EnviroKidz Envirotrip contest graphicfree, so everyone in the family can enjoy them together. They are also whole grain, low fat, and trans-fat free. As part of their ongoing Conservation efforts, EnviroKidz is having a contest where you can win an all-expense paid family trip to Costa Rica to help save the Sea Turtles. Enter at EnviroKidz.com and learn more about their Environmental initiatives.

Hydrate Young Athletes

After school, the real fun begins with after school activities like sports. Pre-fuel those practices with high carbohydrate foods like fresh or dried fruits, or peanut butter and jelly sandwiches. Most kids doing sports are probably going to ask their parents about a sports drink, but not all sports drinks are equal. Body Armor_BRANDEDBODYARMOR is a healthier alternative to other sports drinks because it has no artificial ingredients. It’s made with coconut water and is high in potassium and low in sodium. Most people get enough sodium through their diet and don’t need to get it from sports drinks. BodyArmor has 2.5 times the electrolytes and more vitamins than the other sports drinks on the market. It comes in 6 great tasting flavors fruit punch, orange mango, and strawberry banana so everyone can enjoy!

I’d love to hear from you! Leave a comment below or send a tweet to@ScritchfieldRD to share your favorite back to school tips and recipes for keeping the kiddos healthy and happy.

Disclosures: I was compensated by California Raisins, BODYARMOR, Post, Zespri Kiwifruit, and Nature’s Path for my work on the TV segment, but was not compensated to write this blog.

 

Make Your Own “Deconstructed” Grilled Guacamole

Taditional Gauc

Holey moley, grilled guacamole? Summer is coming to an end but the weather is still perfect for grilling and being social. If you’re finding yourself wanting to do something fun and flavorful for your end of the summer dinner party or cookout, you MUST try my grilled guacamole!

With a little inspiration from the brand folks at Mazola Corn Oil, I’ve created four guacamole dips with creative flavor twists that will make you look like a culinary rock star! Read on to discover how you can add a sweet, smoky and tangy twist to your guacamole.

You might be wondering how one “grills” guacamole? It’s simple! Just grill the avocados and any other veggie that you’d like to add to create a unique creamy and smoky twist to a traditional favorite. Mazola Corn Oil is a versatile all-purpose oil that is great for grilling due to its high smoke point, which is why it’s perfect for my “deconstructed” guacamole recipe below.

Avocados are loaded with 25 essential nutrients, including potassium, which helps in controlling blood pressure. And if this guac couldn’t get any healthier, it’s made with Mazola Corn Oil which is a heart healthy cooking oil! It contains more cholesterol-blocking plant sterols than other cooking oils, and can play an important role in helping to lower your cholesterol. It’s also a great source of healthy polyunsaturated and monounsaturated fatty acids, or “good for you” fats. A recent study even found corn oil was better at reducing LDL or “bad” cholesterol than extra virgin olive oil.

Grilled Guacamole

Grilled avocados add that extra special touch to fresh made guacamole.

 Yield: 12 servings 

Prep Time: 15 minutes

Grill Time: 4-8 minutes

 Ingredients

1 lime

1 tablespoon Mazola Corn Oil

1-2 cloves fresh garlic, minced

1/8 teaspoon Paprika

2 avocados

1 jalapeno

3 green onions, diced

1/4 cup chopped cilantro

1/4 teaspoon salt

Baked tortilla chips

Making the guacamole:

First cut lime in half, squeeze 1 tablespoon fresh juice and set aside.

Next, combine oil, lime juice, garlic powder and paprika in a small bowl.

Then cut avocados in half, remove pit but leave the peel, cut jalapeno in half and remove seeds-if you like more of a heat kick leave the seeds. Gauc 1Brush cut sides of avocados, jalapeno and remaining lime with flavored oil.

Place avocados flesh-side down on grill over high direct heat. If you have a grill pan, use that to grill the jalapenos and limes. After 4-8 minutes you should have some great grill marks or grill until avocados, jalapenos and lime are lightly browned, brushing with any remaining flavored oil.

Gauc Grill1

 

Remove from grill and let cool 5 minutes.

 

Gauc Grill2

 

Scoop out the avocados from peel and place in a bowl and mash with fork

Finely chop jalapenos and add to avocados with green onions, cilantro and salt.

Squeeze lime juice from grilled lime over guacamole

Lastly, mix well. You can serve this warm or cold with baked tortilla chips or fresh vegetables, either way is a guaranteed crowd pleaser!

Taditional Gauc

 

Here is how to make the deconstructed version:

First, grill the vegetables and cool as directed above.

Then scoop out avocados from peel and slice lengthwise into ¼ inch slices.

Arrange on a serving tray with chopped jalapenos, green onions, cilantro and salt.

Lastly, squeeze lime juice over all.

 

You can also try adding a flavorful twist to the traditional gauc by switching things up! Grill the green onions whole and use them in all three flavor variations below!

Sweet – add some sweet to your spice with diced up kiwifruit and grapes for a flavorful deconstructed guacamole platter

Gauc Fruit Combo

Smoky – for an even smokier, spicy flavor puree one diced chipotle pepper in adobo sauce with 1 TBSP Mazola and drizzle over avocado slicesGauc Chipolte

Tangy – add feta cheese crumbles and diced dried tart cherries to deconstructed guacamole platter

Gauc Feta Cran

Once you’ve added a twist, you’ve got the perfect fun and flavorful guac! Just be prepared, ‘cause this stuff will fly out the bowl!

I’d love to hear some of your favorite summer grilling recipes! Share your ideas in the comments below and be sure to visit Mazola on Facebook to learn more about the health benefits of Mazola Corn Oil and get other great recipes.

(Disclosure: I am currently working with Mazola as a paid spokesperson.)