National Pharmacist Month

October 1, 2014

 

Phil in Pharmacy

Phil, Pharmacy Manager

Know your medicine, know your pharmacist

How have pharmacists at Harmons helped you or a family member?

October is recognized as pharmacist month. The theme of American Pharmacist Month is “Know your medicine, Know your pharmacist.” The objectives for this month are:

  • To recognize the vital contributions made by pharmacists to health care in the United States.
  • To enhance the image of pharmacists as the medication experts and an integral part of the health care team, not just dispensers of medication.
  • To educate the public, policy makers, pharmacists, and other health care professionals about the key role played by pharmacists in reducing overall health care costs by improved medication use and advanced patient care.
  • To stress the importance of Knowing Your Medicine and Knowing Your Pharmacist to ensure drug therapy is as safe and effective as possible.

Pharmacists at Harmons are committed to improving your health. Counseling every patient about their medications is a priority to us. We invite you to know your medicine by knowing your Harmons pharmacist.

 

Whole Grain Muesli Buttermilk Pancakes

September 30, 2014

Healthy PancakesPancakes can be both delicious and healthy! Try this Whole Grain Muesli Buttermilk Pancakes recipe that our Chef Tina Jean has created for you to enjoy. Watch her prepare this recipe on KSL by clicking HERE.

Whole Grain Muesli Buttermilk Pancakes
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Ingredients
  1. ¾ cup white whole wheat flour
  2. ¾ cup all-purpose flour
  3. ½ cup Bobs Red Mill Muesli whole grain cereal
  4. ½ teaspoon salt
  5. 2 teaspoons sugar
  6. 1 teaspoon baking powder
  7. ½ teaspoon baking soda
  8. ¼ cup canola oil
  9. 2 large eggs
  10. 1 ½ cups buttermilk
  11. ½ cup skim or 1% milk
Directions
  1. 1. In a food processor grind the muesli into a fine flour-like consistency. This may take a couple minutes. You will have pieces that are coarser which will not break down further. Measure out the amount necessary and reserve.
  2. 2. In a large mixing bowl blend together the white whole wheat flour, all-purpose flour, muesli, salt, sugar, baking powder and baking soda. In a medium size mixing bowl blend together the canola oil, eggs, buttermilk and milk.
  3. 3. Pour the wet ingredients into the dry and mix just until no flour streaks are visible.
  4. 4. Preheat a 12 inch nonstick pan over medium-low heat. Using a ¼ cup scoop or measuring cup, scoop batter into pan, leaving enough space for each drop to spread to a 4 inch circle.
  5. 5. Cook until small air pockets begin to form on the visible side of the pancake. Flip and cook on the second side just until golden. Remove and serve hot.
  6. *You may cook these pancakes in large batches, cool on a wire rack, then freeze individually, spread on a cookie sheet. Once frozen, place in a freezer safe storage bag and when ready to eat, reheat in microwave or toaster oven.
Harmonsgrocery.com Blog http://www.harmonsgrocery.com/blog/

It’s the Last Day of Organic Month

September 30, 2014

VegetablesIt’s still National Organic Month! To celebrate, I thought it fitting to read a new research study comparing the nutritional quality of organic crops versus conventional crops. I like to keep current on this topic since the scientific community can confidently say that organic food has less of an impact on the environment and is safer for the health of farm workers and farm communities compared with conventional farming, but the nutritional difference is still up in the air. I wait eagerly for the verdict.

There have been a few review studies similar to this one in the past few years, most not finding a significant difference in the nutrients of the crops. This is most likely because measuring the nutrient content of crops is a very difficult task. It is influenced by a wide variety of factors including soil quality, weather, crop type, and growing practices, so it’s tough to compare apples to apples.

This new study summed up the results of 343 individual studies, many of them having never been including in a review before. It found some significant differences is nutrients.

Organic crops found to have more antioxidants

On average, organic crops had 18-69% higher amounts of certain antioxidants than conventional crops.   Interestingly enough, organic crops had lower amounts of vitamin E. Organic crops had lower levels of protein and fiber. These differences are most likely due to the added nitrogen in conventionally grown crops.

Pesticide Residues

Not surprisingly, this study found food grown organically to have 10-100 times lower amounts of pesticide residues. This fact may make you squirm, but amounts are still below the limits set by the Environmental Protection Agency. However, limited research suggests even low-level exposure to pesticides and herbicides may be linked to potentially negative health outcomes, especially in children and babies in utero, but I’m still waiting for stronger evidence of this.

Conventional or organic—eat your veggies!

And so our understanding of the nutritional differences of organic and conventional food continues to expand, currently in favor of organic. Still, the health benefits of eating 2 ½ cups of vegetables and 2 cups of fruit a day far outweighs the potential risks of any pesticide residues.

Barański, M. et al. Higher antioxidant and lower cadmium concentrations and lower incidence of pesticide residues in organically grown crops: a systematic literature review and meta-analyses. Br J Nutr. Sep 14, 2014; 112(5): 794–811. Published online Jul 15, 2014. doi: 10.1017/S0007114514001366
McCullum-Gomez C. Commentary: Role of organically produced foods in reducing exposure to synthetic pesticides in children’s diets. Diabetes Spectrum. 2010. 23(5): 254-256.
Bouchard et al. Attention-Deficit/Hyperactivity Disorder and Urinary Metabolites of Organophosphate Pesticides. Pediatrics, June 2010 : http://www.ncbi.nlm.nih.gov/pubmed/20478945 

 

Nutritious & Delicious Ways To Eat More Whole Grains

September 29, 2014

GrainsMost Americans do not eat the recommended amount of whole grains in their diet. Whole grains, as their name suggests, contain the whole grain, including the germ, bran and starchy endosperm. Whole grains contain an impressive amount of vitamins and minerals, and are a good source of fiber, which helps slow down digestion and the release of sugar into the blood stream, can help lower cholesterol levels. Also, they’re delicious! But, even with all of these reasons to eat whole grains, Americans are still not getting enough, with studies showing that the average American eats less than 1 serving of whole grains daily. The current recommendation is to make at least half of your grains whole (but really, the more the better!), which equates to about 3-5 servings of whole grains daily.

While many of us know about whole wheat bread or pasta, here are a few whole grains (and recipe suggestions) that maybe you haven’t thought of or tasted yet:

  • Whole white wheat. This is one of my favorite products, and also one that I frequently recommend to my clients who are wary of regular whole-wheat flour. Whole-wheat white flour, while seemingly an oxymoron, is produced from hard white spring wheat, which has a milder taste and lighter color than the red wheat you find in regular whole-wheat flours. I use white whole-wheat flour when I make bread or pancakes, and my taste tester (ok, husband…) doesn’t notice a difference.
  • Black rice. Brown rice is often a hard sell for those not used to its denser texture and nuttier flavor. Black rice, like brown rice, is a whole grain rice, but it has a higher antioxidant content due to the anthocyanins that provide its dark color. Black rice is a fun way to incorporate more whole grains, as well as more color, to your dinner. I like to drizzle it with a little sesame oil just before serving.
  • Farro. Many people I speak with haven’t heard of farro, which is a shame, as they are missing out on one of the tastiest whole grains! Farro is a variety of wheat, and when cooked has a similar appearance to barley, but with a chewier texture and nuttier flavor. I like cooking a big batch of it to have for the week, as it reheats well. Serve it as a side with your favorite fish and vegetables. (Note: this can be found in our stores in the rice section)
  • Oatmeal. People seem to forget that oatmeal is a whole grain, perhaps because it is such a ubiquitous and quick breakfast food. However, it is definitely a whole grain, and is also naturally gluten free. (Be sure to check that the product clearly says “Gluten Free”, as oats are sometimes processed in facilities with gluten containing ingredients.) While most often eaten as a breakfast food, oats can also be used as a quick grain side dish for lunch or dinner, especially when cooked with some low sodium (i.e.no salt added) chicken broth and a sprinkle of your favorite sharp cheese.
  • Prepared whole grains available in Harmons’ Fresh Departments. Not ready to experiment with making whole grains yourself? Give our delicatessen’s Wild Wheat Berry or Cranberry Quinoa salads a try – they are full of whole grains, fruits and vegetables, and flavor. Our bakery also makes a fabulous 7 Grain Bread, which I like to keep stashed in my freezer for a quick grain option for dinners on the fly.

With so many delicious ways to enjoy whole grains, it really is easy to meet the dietary recommendations of making at least half of your grains whole. What are your favorite ways to enjoy whole grains?

 

Great Health Tip of the Week: Produce Pointers

September 23, 2014

producefridgeAvoid slimy spinach and mushy melon with these tips for keeping produce fresher, longer!

  • Wash produce just before you plan to eat it! Moisture hastens spoilage, especially in delicate berries and mushrooms
  • Some produce, like; peaches, apples, bananas and watermelon, mushrooms, tomatoes and avocados produce ethylene gas, a ripening agent. Keep these items away from other perfectly-ripe produce!
  • Prevent wrinkly grapes, by keeping them on the stem to retain moisture
  • If you find moldy fruits or veggies, remove them! One moldy strawberry can quickly spread through the whole container.
  • Store tomatoes in a cool dry place, but not in the refrigerator! An overly-cold environment can ruin the texture and flavor of tomatoes.
  • Store leafy greens with a paper towel to absorb excess moisture and keep them from becoming slimy
  • Storing greens in a perforated plastic bag can also be a great way to retain crispness!

 

Recipe: Organic Chocolate Chip Pumpkin Cake

September 17, 2014

Organic Chocolate Chip Pumpkin CakeIt’s organic month and with the fall upon us we thought you might like this recipe for Organic Chocolate Chip Pumpkin Cake! Watch Chef Johnny McAdams prepare this recipe on ABC4′s Good Things Utah by clicking HERE.

Organic Chocolate Chip Pumpkin Cake
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Organic Chocolate Chip Pumpkin Cake Ingredients
  1. ¾ C. butter (soft)
  2. 1 ½ C. sugar
  3. ½ C. brown sugar
  4. 1 tsp. vanilla extract
  5. 2 eggs
  6. 2 ½ C. flour (organic, a.p.)
  7. 1 tsp. baking powder
  8. 1 tsp. baking soda
  9. ½ C. cocoa powder
  10. 1 tsp. cinnamon
  11. ½ tsp. nutmeg
  12. ¼ tsp. all spice
  13. 1 can organic pumpkin (15 oz.)
  14. 1 C. chocolate chips (semisweet)
  15. ½ C. chocolate chips (milk chocolate)
Directions
  1. 1. In a large bowl, cream butter, brown sugar and sugar until light and fluffy.
  2. 2. Add eggs, one at a time, along with the vanilla.
  3. 3. Combine the flour, baking powder, baking soda, cinnamon, nutmeg, all spice to the creamed mixture.
  4. 4. Add the pumpkin, beating well.
  5. 5. Fold in both types chocolate chips.
  6. 6. Divide batter in half. Leaving 1 half in the mixing bowl, add the coca powder, mix until fully incorporated.
  7. 7. In a well-greased bunt pan, add the pumpkin batter, top off the pan with the pumpkin chocolate batter.
  8. 8. Gently push a spoon into the cake mix until you reach the bottom of the pan; slowly pull the spoon out of the mix. This will lightly mix the two colors through the center of the cake.
  9. 9. Bake at 325° for 65-70 minutes or until a toothpick inserted near the center comes out clean.
  10. 10. Cool for 15 minutes before removing from pan to a wire rack.
  11. 11. Place a sheet pan under the wire rack, drizzle with orange glaze frosting (recipe below).
Orange Glaze Frosting Ingredients
  1. 1 ½ C. powder sugar
  2. 2 ½ tsp. milk
  3. 2 tsp. butter (melted)
  4. ¼ tsp. vanilla extract
  5. 1 orange (juice plus zest)
  6. 1 pinch salt
  7. 3 drops food coloring
Directions
  1. 1. Melt the butter in a medium mixing bowl.
  2. 2. Add milk, vanilla, juice and food coloring, mix then add the remaining items.
  3. 3. Mix until smooth with a consistent color.
  4. 4. Drizzle over baked goods; allow the glaze to set before serving, about 10 to 12 minutes.
Harmonsgrocery.com Blog http://www.harmonsgrocery.com/blog/

Great Health Tip of the Day: National Organic Harvest Month

September 16, 2014

Organic_Month_HeroWhile we are enjoying Utah’s prime-time local produce, why not celebrate organics too? Harmons’ produce department is carrying several local items and over 100 organic items every day!

Why eat organic?

Eating organic food supports:

  • Healthier farm workers
  • Healthier farm communities
  • Healthier soil
  • Cleaner water & air
  • Food with fewer pesticide residues

Organic or not, aim for at least 5 servings of fruits and veggies every day!

 

Pork Huevos Rancheros

September 8, 2014

PorkHuevosRancherosThere is nothing like fresh roasted chilies to add some delicious spice and flavor to your favorite recipes. Click HERE to watch Chef Kimberly Larsen share a recipe for Chile Verde Pork Huevo Rancheros with KSL’s Studio 5!

Pork Huevos Rancheros
Print
Pork Loin Ingredients
  1. 2 lbs. Harmons pork loin
  2. 1 teaspoon of each
  3. Paprika
  4. Cumin
  5. Coriander
  6. Chili powder
  7. Ginger powder
  8. Garlic powder
  9. Sea salt
Directions
  1. 1. In small mixing bowl, combined all spices.
  2. 2. Rub mixture over pork loin to completely coat.
  3. 3. Allow flavors to develop for at least 30 minutes or up to 4 hours.
  4. 4. Heat large sauté pan on medium high heat. Add grape seed oil to coat bottom of the pan. Sear each side of pork for 2 minutes, creating a crust around the meat.
  5. 5. Place in 400 degree oven for 8-10 minute or until internal temp reaches 145 degrees.
  6. 6. Remove and allow to rest for 3-5 minutes. Slice into 1-inch medallions.
Verde Sauce Ingredients
  1. 4 Anaheim peppers, roasted, peeled & seeded
  2. 2 Poblano peppers, roasted, peeled & seeded
  3. 1 white onion, small dice
  4. 4-6 tomatillos, husked & small dice
  5. 4 cloves garlic, minced
  6. 1 teaspoon cumin seed
  7. 1 teaspoon coriander seed
  8. 1 tablespoon white balsamic vinegar
Directions
  1. 1. Heat large sauté pan on med- high heat.
  2. 2. Coat bottom of pan with grapeseed oil.
  3. 3. Add onions and sauté for 3 minutes.
  4. 4. Add garlic and tomatillos.
  5. 5. Sauté again for 2 minutes.
  6. 6. Add remaining ingredients.
  7. 7. Cook for 5 minutes.
  8. 8. Place in blender and purée until smooth.
  9. 9. Keep warm to serve.
Tomato Sauce Ingredients
  1. 4-6 tomatoes (approx. 2 cups), peeled, seeded & diced
  2. 3 cloves garlic, minced
  3. 2 teaspoon Mexican oregano
  4. 1 teaspoon white balsamic vinegar
Directions
  1. 1. In small saucepan combined ingredients.
  2. 2. Cook for 5-10 minutes, or until reduced and thickened.
  3. 3. Season with salt and pepper
Sunny Side Eggs Ingredients
  1. 6-12 large eggs
  2. 1 tablespoon unsalted butter
Directions
  1. 1. Heat small egg pan to med heat.
  2. 2. Cook 1-2 eggs at a time to sunny side stage. This will take about 3 minutes.
Pork Huevos Rancheros Directions
  1. 1. Open and warm one can black beans in small sauce pan
  2. 2. Place crisp corn tortilla in center of plate.
  3. 3. Spread with black beans.
  4. 4. Ladle verde sauce over tortilla.
  5. 5. Place 3 pork medallions over verde.
  6. 6. Ladle some tomato sauce over pork.
  7. 7. Top with 1-2 sunny side eggs.
  8. 8. Garnish with cotija cheese
  9. 9. Enjoy!
Harmonsgrocery.com Blog http://www.harmonsgrocery.com/blog/

Eat Local!

September 5, 2014

Utah GrownSeptember 6 – 13 is Utah Eat Local Week. Eating local has many benefits from supporting local businesses, to environmental benefits, to promoting diversity in our food supply. Recently, I read an article titled “The New Nordic Diet” published on the Berkeley Wellness web site that spoke of creating a healthy diet based on locally available foods. For the Nordic countries this included foods that were abundant in their area from root vegetables and ligonberries to rye and salmon. This illustrates that following a healthy diet and eating locally are not mutually exclusive.

At Harmons we have almost 1,200 local items in all areas of the store from produce’s current selection of watermelon, squash, corn, tomatoes, zucchini, peaches, nectarines and apples to the meat department’s locally raised turkey, lamb and grass-fed beef.  In the grocery section, we have many items – just look for our blue “local” tag!

What do you feel are the must-have local foods for a healthy diet?

Great Health Tip of the Day: National Mushroom Month

September 3, 2014

mushroom soup.Have you heard the phrase “if it’s white don’t bite”? When it comes to mushrooms I would ignore this otherwise fairly sound advice. Low in calories (white “button” mushrooms contain only 15 calories per cup of slices), and containing B vitamins, selenium, and potassium, mushrooms are a nutrition powerhouse. Beyond the common button mushroom, there are many other varieties including Portobello, porcini, oyster, shiitake, enoki and maitake.

Mushrooms add a “meaty” texture and savory flavor to foods. Try adding them to stir-fry dishes, soups, stews, rice dishes or try grilling a Portobello mushroom to make a vegetarian “burger” (delicious topped with Harmons guacamole, a roasted poblano or Anaheim chile and a slice of pepper jack cheese).