The Dietitian Challenge: Week Six – the Finale!

February 4, 2014

The Dietitian Challenge: Week Six – the Finale!

We’ve made it—the sixth and final week of our mini-challenge series!  We hope this challenge has helped you make changes towards a healthier lifestyle.  The final challenge is… (drumroll, please)…

Try at least 3 new whole foods this week.

What counts as a whole food?  A whole food is in its natural form, is not refined, and is minimally processed.  It can be a fruit, vegetable, legume, nut, seed, you name it.  Here are some ideas to add new whole foods into your meals and snacks:

Laura, Registered Dietitian

Laura, Registered Dietitian

  • Throw a handful of chopped Swiss chard, kale, mustard greens, or arugula to your next pot of soup.  (Add it during the last few minutes of cooking to prevent them from getting mushy or bitter).
  • While you’re making soup, you may as well throw in a new-to-you legume—cannellini, lentils, pinto, black soy, you name it.
  • Roast some parsnips or Brussels sprouts in a hot oven (about 400 degrees, toss with olive oil first).
  • Swap out your go-to rice side dish for quinoa or black rice.
  • Linger in the produce section for some new ideas.  Try a Cara Cara orange or Romanesco cauliflower or star fruit.
  • Blend ginger into your next smoothie or add it to your next stir fry. 
  • Make a healthy dessert by stuffing dates with a mixture of chopped pecans and goat cheese.

In a hurry? Let Harmons do the work for you.


  • Try the Ironman Salad if you’ve never had raw kale or edamame.
  • Try the Cranberry Quinoa Salad.
  • The Farmer’s Garbanzo Bean Salad for, you guessed it, garbanzo beans.

Salad Bar

  • Top your salad with a spoonful of edamame or beets.


  • Get a loaf (or half loaf, or just a slice) of the Spelt Bread.  Spelt is a variety of wheat and Harmons Spelt bread is 100% whole grain.