Great Health Tip of the Day: Be Smart About Your Summertime Eating

July 9, 2014

It’s the time of year again for weekend picnics and barbeques!
 Make sure you enjoy yourself while still being aware of the food choices you are making. Be mindful of what you are eating by following these guidelines:

Use smaller cups and plates.happy family together in picnic, colorful outdoors

People generally eat less when they have smaller dishes even if they are aware of it.

Never go to a party really hungry!

Eat a small snack, such as an apple, before you go so you do not allow your hunger to dictate what you put on your plate.

Put your fork down between each bite.

This will slow down your eating and help you notice when you are no longer hungry.

After eating, avoid standing next to the food table.

This will help prevent you from eating without thinking.


Written by Harmons Dietetic Intern Billie Jean Reed


Recipes Kids Will Love to Prepare

July 7, 2014

SalmonSticksLooking for some fun activities for your kids this summer? How about signing them up for a Gourmet Youth Cooking Class at Harmons? With several class options at Harmons Bangerter Crossing or Station Park this July and August, we have a class for every budget and taste.

Log on to our website HERE to see a full list of classes and to sign up.

Chef Kimberly shared some of the recipes that kids will like to prepare themselves. Watch her prepare these on ABC 4′s News Midday by clicking HERE.


Recipes Kids Will Love to Prepare
Salmon Sticks With Red Pepper Dipping Sauce Ingredients
  1. 1 Lb. salmon
  2. 2 eggs, lightly whisked
  3. ½ cup flour
  4. ½ cup panko bread crumbs, whole wheat
  5. Salt and pepper
  1. 1. Use standard breading procedure to bread the salmon.
  2. 2. Drag fish strips through flour, covering lightly.
  3. 3. Place in eggs, then put in panko breadcrumbs.
  4. 4. Allow to rest for 10 minutes. This allows the breadcrumbs to stick to salmon.
  5. 5. Lay fish on baking sheet and bake at 375 degrees for 15 minutes.
  6. 6. Serve with roasted red pepper coulis and lemon wedge
Roasted Red Pepper Coulis Ingredients
  1. 2 red peppers, roasted, peeled seeded
  2. 2 cloves garlic
  3. ½ lemon, juice
  4. 1 Tbsp parsley leaves
  1. 1. Puree ingredients together.
  2. 2. Season lightly with salt.
Raspberry Kiss Parfait Ingredients
  1. 1 cup vanilla yogurt
  2. ½ cup raspberries
  3. ¼ cup Harmon's granola
  4. 2 Tbsp dark chocolate chunk
  1. 1. Layer cup with a scoop of vanilla yogurt.
  2. 2. Top with 3-5 raspberries.
  3. 3. Sprinkle with a few chocolate chunk pieces Blog

Recipe: Red, White & Blue Burger

July 1, 2014

Red, White & Blue BurgerFood lovers go all out during the 4th of July weekend! Check out this Red, White & Blue Burger recipe if you are looking to celebrate with great food this weekend. Watch Chef Aaron Ballard prepare this recipe on KUTV by clicking HERE.

Red, White & Blue Burgers
Celebrate with Great Food!
Red, White & Blue Burger Ingredients
  1. 6 Bob's Blue Burger
  2. 2 cups Red Bell Pepper strips pickled in Ginger vinegar (also called a shrub)
  3. 2 cups Red Cabbage slaw
  4. 12 slices Boars Head horseradish white cheddar
  5. 4 Tbsp. mayonnaise
  6. Spicy ketchup (you can make your own by adding Sriracha to ketchup)
  7. 6 egg buns or brioche buns
  1. 1.) Cook burgers until they reach an internal temp of 165F. You can speed this up on the grill by capping your burgers with a small metal bowl. Be sure to handle it with care as it will be hot.
  2. 2.) Lather both sides of your bun with mayo as it will help create a barrier that will keep the bun from getting soggy.
  3. 3.) Place burger on bun and assemble in this order; bun, burger, two slices of cheese, a few pinches of slaw, pickled peppers, a dollop of ketchup and finally the top bun.
  4. 4.) Respectfully salute your burger and devour.
Pickled Red Bell Pepper Strips Ingredients
  1. 4 Washed organic Red Bell Peppers
  2. 2 cups white distilled vinegar
  3. 2 cups sugar
  4. About 4" of peeled and minced fresh ginger
  1. 1.) Combine vinegar and sugar in a medium saucepan. Do not stir! Bring the two to a boil.
  2. 2.) Add the ginger and allow to boil for 1 minute.
  3. 3.) Remove from heat and allow to cool to room temperature.
  4. 4.) Place in refrigerator for a few days up to a week to allow for the ginger flavor to develop. If you would like to skip this step you can purchase Pok Pok Som Ginger drinking vinegar from your local Harmons seafood department.
  5. 5.) When you are ready to make your pickles, slice planks off of your red bell peppers and cut them into small strips.
  6. 6.) Place peppers into pickling liquid and make sure they are covered - you can add a bit of water to make sure they are covered.
  7. 7.) Place in refrigerator for a few hours to overnight. Use within seven days.
Blue Cabbage Slaw Ingredients
  1. 1 head Red Cabbage washed
  2. Kosher salt
  3. Sugar
  4. Baking Soda
  1. 1.) Cut cabbage in half and remove core.
  2. 2.) Shred the cabbage as thin as possible (half a cabbage will be enough for this recipe wrap the other half and store).
  3. 3.) Place in a large bowl and sprinkle with about half a teaspoon of baking soda.
  4. 4.) Toss gently to incorporate and allow to sit until cabbage has developed a deep blue color along the cut edges. This is caused by the acids in the cabbage reacting with the baking soda.
  5. 5.) Once a nice blue color has been achieved lightly sprinkle a few pinches of salt and sugar on the cabbage and mix to incorporate.
  6. 6.) Continue to add sugar or salt to taste.
  7. 7.) Allow it to sit for at least 30 minutes to macerate and soften. Blog

Superfood Battle: Kale vs. Spinach

June 27, 2014

This week Harmons is pleased to have a second blog installment from one of our nutrition interns. Ashley Quadros wrote this blog and is currently working on finishing a Master’s degree in nutrition and dietetics at The University of Utah. She hopes to become a Registered Dietitian Nutritionist once she completes the program and looks forward to working in the always exciting field of nutrition.

Healthy green juiceSuperfood Battle: Kale vs. Spinach

As you have probably noticed, kale has made quite the name for itself as a “superfood.” Some argue it is the world’s most powerful superfood, which has lead to the publishing of such cookbooks as “The Book of Kale” and “Fifty Shades of Kale.”

A quick (and admittedly not thorough) Google search reveals decidedly fewer recipe books dedicated to spinach, and none with titillating titles that liken the leafy green to erotic romance. Nevertheless, you might be wondering is kale really that much better? Does it deserve all of this limelight?

First, I will start off by saying that regardless of the outcome of this battle, please eat your green leafy veggies! Spinach, kale, chard, collards, mustard greens, bok choy…. These vegetables are loaded with nutrition including fiber, vitamins A, C, K, and E, folate, magnesium and potent phytochemicals. Some greens are also high in iron and calcium. Each of these nutrients has plenty of data backing their health-giving properties (folate and cardiovascular disease, vitamin E and skin health). When all is said and done, leafy greens are mighty fighters against chronic disease and are an excellent addition to any diet.

Okay – now that I’ve been able to stand on my nutrition soapbox, let’s get to the battle.


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As you can see, spinach comes in at about half the calories and fat as kale, while kale has a bit more protein. This comparison doesn’t really give us enough to evaluate who the winner might be, so let’s look at vitamin and minerals.

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The Verdict

While kale only won in 4 out of 9 nutrients, it is considerably higher in vitamins C and K than spinach. Additionally, spinach is much higher in oxalates, a naturally occurring substance found in many plants and vegetables. Unfortunately, oxalates may decrease how much calcium and magnesium we absorb from foods meaning we absorb less of these nutrients from spinach than from kale. With these considerations, I would say that kale has a slight edge over spinach. However, the abundance of disease-fighting phytochemicals in each of these foods makes them both winners. And what about cost? Per fresh bunch, spinach can be about 30 cents cheaper, making it the more economical choice. So, what is the bottom line? Kale is a very healthy food. No doubt about that. So is spinach. And with that, the battle has come to an end! Choose either of these to add to a healthy diet.

So, are you feeling inspired to write a cookbook about poor, under-appreciated spinach? Maybe something like “Sexy Spinach”? Ha! I can admit my book titling skills are certainly lacking. Either way, if you’ve made it to the end of this veggie duel, hopefully you have had a giggle and know a bit more about greens.

Written by Ashley Quadros


Great Health Tip of the Day: Know Your Beers!

June 27, 2014
Glasses with four beers on a white background. The file contains a path to cut.With summer in our midst, there are few things more enjoyable on a hot day than a cold, refreshing beer*. However, beer is generally high in calories and not all beers are created equally. If you’re watching calories, it’s good to be aware of the number of calories in the beer you’re sipping (per 12 oz. serving):
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*You should not drink alcohol if you are under the age of 21, pregnant or have certain health conditions. Alcohol intake should be limited to 1 drink a day for women and 2 drinks a day for men.

Article by Ashley Quadros.

Recipes: Healthy Fuel for Your Workouts

June 25, 2014

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Chef Kimberly shows us how to fuel your next workout with healthy food.  See her prepare these recipes on KUTV’s Fresh Living, by clicking HERE!

Power Ball Bites & Sweet Potato Cherry Pancakes
Power Ball Bites Ingredients
  1. 1 cup nut butter of choice
  2. 1 cup rolled oats
  3. 1 banana
  4. 1/2 cup honey
  5. 1/3 cup dried whole milk powder or favorite protein powder
  6. 1 teaspoon vanilla bean paste
  1. 1. In large bowl, smash banana. Add in rolled oats. Stir in remaining ingredients and choice of mix-ins.
  2. 2. Combined ingredients completely. This is easiest using a wooden spoon or your hands.
  3. 3. Using a cookie scoop, make 18-24 equal size balls.
  4. 4. Roll between palms of hands to shape.
  5. 5. Roll in ground nuts, sunflower seeds or pumpkin seeds.
  6. 6. Place in refrigerator for at least 3 hours. Store in refrigerator.
Mix in Options
  1. 1 tablespoon flax, chia, or other seeds
  2. 1/4 cup coconut, toasted or untoasted, unsweetened is best
  3. 1/4 cup mini chocolate chips
  4. 1/2 cup diced dried fruits
Sweet Potato Cherry Pancakes Ingredients
  1. 1 1/2 cup whole wheat flour
  2. 1/2 cup oats
  3. 3/4 cup sweet potato purée
  4. 2 tablespoon honey
  5. 2 teaspoons cinnamon
  6. 1 teaspoon ginger
  7. 1 tablespoon baking powder
  8. 3/4-1 cup buttermilk
  9. 2 large eggs
  10. 1 cup fresh cherries, pitted
  1. 1. In medium bowl combined the flour oats, cinnamon, ginger and baking powder.
  2. 2. In separate bowl Whisk the sweet potato purée, honey, eggs and buttermilk.
  3. 3. Add wet ingredients to dry ingredients. For thinner pancake add more buttermilk.
  4. 4. Heat nonstick pan over medium high heat.
  5. 5. Spoon 2 tablespoons batter into pan.
  6. 6. Cook until bubbles start appearing and popping.
  7. 7. Place fresh cherries on top and flip over.
  8. 8. Cook for another minute.
  9. 9. Remove pancakes from heat.
  10. 10. Spread desired filling over one pancake then place second pancake on top. Filling options: nut butters, jam, jelly or preserve, fruit compote. Blog

Ask a Chef: Half Smoke Chili Recipe – Perfect for Hot Dogs & Sausages

June 25, 2014

ChiliDogsEvery week one of our chefs answers your toughest culinary questions on KSL’s Ask a Chef. Email your questions to

This question comes from Bobby:

“My kids love hot dogs, but my wife and I are getting bored serving the same old hot dogs with ketchup and mustard. How can I jazz up hot dogs for our summer barbecues?”

When the weather heats up there is definitely something nostalgic about a hot dog fresh off the grill. Basic hot dogs with ketchup and mustard are delicious, but sometimes it is fun to mix it up.

One of the best ways to spruce up your hot dogs is with a killer chili recipe. Here is my favorite recipe inspired by the famous Chili Half Smokes from Ben’s Chili Bowl in Washington D.C.:

Half Smoke Chili Recipe for Hot Dogs & Sausages
Half Smoke Chili Ingredients
  1. 1 Harmons Beef Spoon Roast
  2. 1 sweet onion small diced
  3. 1 tablespoon chili powder
  4. 1 tablespoon Guajillo chili powder (you can use your favorite chili powder)
  5. 1 tablespoon smoked paprika
  6. 1 teaspoon mustard powder
  7. 1/2 teaspoon cumin
  8. 1/2 teaspoon ground coriander
  9. 1 clove minced garlic
  10. 2/3 cup tomato paste
  11. 2 tablespoons apple cider vinegar
  12. 2 tablespoons butter or canola oil
  13. 2 tablespoons all purpose flour
  14. 3 cups beef or chicken stock
  15. Kosher salt to taste
Half Smoke Chili Directions
  1. 1. Preheat oven to 250 degrees.
  2. 2. Remove plastic and place spoon roast in roasting pan (keeping roast wrapped in butcher paper).
  3. 3. Cook roast at 250 degrees for 2 hours per pound.
  4. 4. Remove roast from oven, unwrap and let cool for 5 minutes.
  5. 5. Sweat onions on medium heat in a little oil in a medium sauté pan with a pinch or two of salt.
  6. 6. Shred or chop roast into small pieces and add it to the onions.
  7. 7. Add half of the dry spices and mix with meat and onions and cook for a few minutes.
  8. 8. Add tomato paste and garlic and cook into beef for several minutes.
  9. 9. You will start to get a paste sticking to your pan -- deglaze (cook off what is sticking to the bottom of the pan) with vinegar and cook down for a few minutes, then remove from heat.
  10. 10. In a medium to large sauce pot heat oil or butter and add flour and reserved dry spices and cook for a few minutes until you have a nice paste.
  11. 11. Slowly whisk in reserve stock from roast and your remaining cup and cook until it reduces by half.
  12. 12. Add in your cooked meat and onion mix and continue to cook on medium to low while stirring until it is thickened enough to dress a hot dog.
  13. 13. Season to taste with salt and pepper and cool. For best flavor let it sit overnight in the fridge.
Half Smoke Chili Hot Dog & Sausage Instructions
  1. 1. Smoke your all beef hotdogs or sausage on grill, stove-top smoker, or conventional smoker for fifteen minutes. Finish on grill or grill pan.
  2. 2. Small dice fresh sweet onions.
  3. 3. Lather mustard on fresh baked hotdog bun (I like to use Harmons Brat Buns). You can also grill these first with a little bit of butter and garlic.
  4. 4. Place smoked hot dog in bun.
  5. 5. Load with chili.
  6. 6. Garnish with fresh onion and shredded cheese (I like to us Beecher's No Woman cheese found on the Cheese Islands in Harmons stores).
  7. 7. Enjoy! Blog

Nutrition for the MS Bike Ride

June 21, 2014

Screen Shot 2014-06-23 at 12.33.22 PMThe last weekend of June is quickly approaching, which means it is almost time for the MS Bike Ride!  If you are participating as a rider this year, I hope you’ve had a great time training for the event.  I also hope you’ve started to think about your nutrition strategy leading up to, during, and after the ride.  If not, I’m here to help…before it’s too late!

Fueling for the big day

You’ve probably heard about carb-loading if you’ve been cycling for a few years.  You want to start out your ride with your fuel tank full, which means you need to top off your glycogen (stored carbohydrate) stores in your muscles.  The best way to do this is to make sure you eat enough calories and carbohydrates leading up to the event.  While a high carbohydrate meal the night before is great, you should really think about increasing your carb consumption a few days before the MS Ride.  Foods that provide a good source of carbohydrates include pasta, rice, quinoa, bread, cereal, yogurt, fruit, and granola bars.  Make sure you don’t skip any meals in the days leading to the ride and try to eat something every 3-4 hours to ensure your glycogen stores remain topped off. 

Pre-ride dinner

For your pre-ride dinner, make sure you don’t experiment with any new foods and try to keep the fat and fiber content on the lower end.  Pasta with tomato sauce or a drizzle of olive oil is a better choice than cheesy alfredo or other heavy sauces for the night before.  Pasta isn’t the only option though; rice or noodle stir fry, pancakes and eggs, or a sandwich with potatoes or other starchy sides are also great to fuel you up.  But remember, don’t try anything new the night before!

Ride-day breakfast

Carbs are king on the morning of the event too!  Try to eat a light meal at least 2 hours before the ride, if possible.  Similar to dinner, you don’t want a lot of fat, fiber, or even protein on the morning of the ride to avoid gastrointestinal issues.  Great options include a bagel with honey and banana, yogurt with granola and fresh fruit, or breakfast cereal with low-fat milk and fruit.  It is also important to hydrate leading up to the ride.  Drink about 10-20 ounces of water with your breakfast and another 10-15 ounces about 15-20 minutes before the event (this gives you time for one last toilet stop before you start riding!)  If you sleep in and don’t have time for a full breakfast, top off your liver glycogen right before the ride with sports drink, sport gel or chews, or even a liquid meal replacement drink.

During the ride

During the ride, try to eat 30-60 grams of carbohydrate every hour.  If you are just out for a leisurely ride, you will be able to also include some lean protein in your snacks if you choose, like string cheese, a small amount of peanut butter, or low-fat milk.  But if you’re out for speed and really push yourself, stick with easily digested carbohydrate.  Not sure what 30-60 grams of carbohydrate means in food?  This chart will help:

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It’s also extremely important to stay hydrated!  Since everyone sweats at a different rate, your fluid needs will be specific for you (hopefully you figured out your fluid needs during training).  Drink every 15-20 minutes to increase absorption and don’t forget to replace electrolytes (sodium) through sports drinks, salt tablets, or salty food during the ride.

Recovery nutrition

If you’re like me, you dream about recovery food!  I usually start thinking about post-event food half way through the event because I am so hungry J  You want to eat more carbohydrate-rich foods within 30 minutes-1 hour after finishing the ride, ESPECIALLY if you are riding again on Sunday.  It is also a good idea to include around 10-25 grams of protein to help your muscles rebuild.  If you don’t have much of an appetite at the end, try to at least drink sports drink, a smoothie, or chocolate milk until you can stomach a snack or meal.  Below are some post-ride suggestions that provide both carbohydrates and protein:

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Great Health Tip of the Day: Start Your Summer in a “Berry” Delicious Way!

June 20, 2014

BerriesTomorrow, June 21st, is officially the first day of summer! While Utah’s weather doesn’t always cooperate, the produce department at Harmons is decidedly summery. With blackberries, raspberries, blueberries and strawberries all in season (AND on sale this week), it’s an excellent time to enjoy treats that are both nutritious and delicious.

Berries are packed with vitamin C, fiber, and antioxidants, and also contain fewer carbohydrates per cup than many other fruits, making them an excellent choice for people living with diabetes. Oh, and they also taste great! So throw some berries into your morning cereal or oatmeal, put a few on your salad, or grab a handful and eat them plain, and enjoy one of the delicious tastes of summer.


Brown Rice vs. Quinoa

June 17, 2014

Brown Rice, Quinoa and Wild RiceHarmons dietitians are lucky to be able to host talented interns in the summer months. Carmen Ramos wrote this blog and is currently studying at the University of Utah in the nutrition master’s degree program. She plans to become a registered dietitian after graduation and work towards becoming a certified diabetes educator.

Brown Rice vs. Quinoa

Brown rice and quinoa are two grains that are highly recognized for their nutritional value and as a better alternative to refined grains. However, which would be the top choice for optimal nutrition? Let’s take a look.

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When it comes to calories, brown rice and quinoa are about equal, with brown rice taking the slight lead in the race. However, this small difference in calories may be due to fat content. Although quinoa has double the amount of total fat, it has the same amount of saturated fat and triple the amount of polyunsaturated fat, which has been shown to have cardiovascular benefits. The health benefits associated with poly- and monounsaturated fats may outweigh the small difference in calories.

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Quinoa has less carbohydrates and more fiber than brown rice. Fiber can help control blood sugar levels and make you feel fuller for longer, which sets quinoa in the clear lead. On top of quinoa having a higher protein content, it is also one of the only grains that is a complete protein. This means that it has all 9 essential amino acids, which your body cannot make.

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Although brown rice is certainly a good source of multiple vitamins and minerals, quinoa takes the lead again due to its higher content of micronutrients. Potassium, which is important for kidney health and maintaining normal blood pressure, is almost four times as high in quinoa than in brown rice. Quinoa also has ten times the amount of folate, which is needed for fetal growth and development as well as red blood cell production.


In terms of cost, brown rice is generally less expensive than quinoa. Brown rice typically sells for $0.96 per pound, while quinoa sells for about $7.49 per pound or more.  

The Winner?

Although quinoa is clearly in the lead with this one, it is important to recognize that a variety of whole grains is actually the top choice for optimal nutrition. This includes brown rice, quinoa, farro, barley, and oats. Also, if the cost of quinoa is a barrier, brown rice is a grain that will ultimately give health benefits as well.

Author – Carmen Ramos