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Sunflower Market - Nutrition Blog
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 As health and wellness educator for Sunflower Farmers Markets, Maya is a holistic nutritionist and registered dietitian here to meet the nutrition needs of Sunflower Farmers Market shoppers. Maya, earned her Bachelor of Science in Nutrition and Dietetics from St. Louis University in Missouri on top of years of personal experience. She is accredited through, and a member of the American Dietetic Association and the Nutrition in Complementary Care dietetic practice group. She is guided by a deep passion for holistic health stemming from her own life lessons. More than ever, now is the time for traditional practices to meet a whole body, mind approach in health and nutrition.
This section of our website is available to all customers for free. You will have access to hot topic health and nutrition discussion forums with hundreds of other Sunflower shoppers, nutrition articles by Maya, nutrition questions, recipes, and Maya’s schedule of store visits, nutrition classes, cooking demos, health screenings, and more! Whether you are looking to lose weight, eat better, become more nutrition savvy, or simply gain a healthier outlook on life, let Sunflower and Maya help you reach your goals. |
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Hi all! Just wanted to give everyone some great reading! Our monthly newsletters provide some great food facts, Sunflower news and other ways to eat and live healthy.
Just click on the links below to read this month's Nutrition Newsletter!
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Your Questions: What is gluten and why are so many people on a gluten free diet? |
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Gluten is the composite of two proteins found in wheat and other cereal grains. Gluten is the sticky, elastic component of grains, essential for breads and baking. Any flour made from grains’ starchy endosperm contains proteins that, over time, damages the digestive system of people with celiac disease, and can be problematic to a person with gluten intolerance. The four gluten- containing foods are wheat, barley, rye, and oats. (Oats are essentially gluten free, but are generally processed in facilities that also process other gluten-containing grains , so are often cross-contaminated.) Not all foods from the grain family contain gluten. Grains that do not have gluten include wild rice, corn, buckwheat, millet, amaranth, quinoa, teff, oats, soybeans, and sunflower seeds. Most evidence implicates wheat as the main problem food. For some, a gluten-free diet is a medical necessity; others find a gluten-free diet helps them live and feel better. Our stores offer easy to spot, gluten-free options. Simply look for the orange “Smart Celiac” tags or download a full list by clicking 'Gluten Free Foods At Sunflower' to your left! |
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Almond butter vs. peanut butter |
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Both offer a hefty nutritional punch in a tiny package. In two tablespoons of both peanut butter and almond butter, you’ll find 190 calories, 16 grams of good fat, about 6 grams of carbohydrate, and 2-4 grams of protein. Research shows eating nuts helps lower LDL cholesterol and reduce the risk of blood clots that may cause a heart attack.
Almond butter trumps peanuts for several nutrients: vitamin E, iron, calcium, and magnesium. Taste varies among palates — and brands. Peanut butter is, and always will be, most kids’ favorite. I love both and prefer to mix it up: Almond butter, peanut butter, cashew butter, they are all delicious to me!
Soy nut butter offers the same heart benefits as other nut butters, but a slightly different nutritional profile per serving: 170 calories, 11 grams fat, 10 grams carbohydrate, 2-4 grams protein, and less iron and magnesium than almond or peanut.
When shopping, I look for nut butters that are “clean,” meaning they contain only what’s listed on the label. Peanut butter should contain only peanuts and almond butter only almonds! Pass on nut butters with added sugar and hydrogenated oils. Stirring is a small price to pay for better nutrition! But if you refuse to stir, choose a brand that uses palm oil, a trans fat–free, healthier saturated fat. Start spreading!
Delicious ways to use your heart healthy nut butters!
Nut Butter Bites – Delicious, heart healthy, naturally sweetened snacks for you and the kids!
2 cups of your favorite nut butter
1 cup honey, agave nectar, or maple syrup
1 cup finely shredded coconut
Mix all ingredients together in a bowl. Line a baking sheet with wax paper. Wet your hands to prevent sticking and roll the mixture into small balls, about 1 inch will do. Place them on the wax paper. Freeze for at least 3 hours or overnight and enjoy!
Creamy Cashew Dressing – Perfect for dressing up a spinach and avocado salad!
2 T cashew butter
2 T Olive oil
2 T fresh squeezed lemon or lime juice
Sea salt and pepper to taste
Combine all ingredients into a blender and blend until creamy! Add water if dressing is too thick.
Almond Butter Dip – Perfect for a party platter fruit dip!
¼ cup almond butter
1 cup ricotta cheese
Apple slices
Pear slices
In a blender or food processor, puree the almond butter and ricotta until mixed completely. Serve with apple and pear slices!
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Small Changes for Big Results! |
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Healthy and delicious can finally live happily ever after. You don’t have to sacrifice taste to make your holiday dishes better for you, here’s how…
Make it lower in calories:
- Substitute applesauce for half or all the oil in a recipe
- Substitute yogurt for sour cream or other heavy based dips and dressings
- Substitute almond milk for cream in egg and mash recipes
- Add lots of veggies where veggies can be added!
Make it heart healthy:
- Substitute healthy oils instead of overly processed ones. Use olive oil, coconut oil, and flax seed oil.
- Add nuts or dried fruit to make a recipe for further
- Substitute half whole wheat flour for all purpose flour
- Add wheat germ, wheat bran, or ground flax seeds
- Add lots of fresh herbs and spices to decrease the salt usage
Make it gluten free:
- Substitute gluten free flour mix in for regular flour
- Substitute quinoa or wild rice for breads
- Experiment with your own gluten free flour mixtures such as rice flour, almond flour, and guar gum
Make it without the white, processed sugar:
- Substitute agave nectar or honey for white sugar
- Add dried fruit such as cranberries and raisins
- Add root vegetables such as carrots and sweet potatoes
- Use fresh fruit juices
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