Hydrocodone Will Be More Controlled

August 22, 2014
RxThe Drug Enforcement Administration (DEA) announced today that hydrocodone prescriptions will become more controlled across the country.  This will happen in 45
days from August 22, 2014.  It is currently a schedule 3 medication that allows a patient to have up to 5 refills and the prescription will expire in 6 months.  The prescription can also be phoned, faxed, or written.  
This change will make hydrocodone prescriptions expire in 1 month and won’t allow refills.  However, the prescriber can give you up to 3 months by giving you 3 separate prescriptions with 2 of them post dated.  The change will also not allow the prescriber to call or fax the prescription, it will have to be hand written.  This is another step the DEA is taking to help prevent abuse and overdoses.  For more information you can contact your local Harmons pharmacist.  Click here for more information from the DEA.


August 18, 2014

chilesI use a lot of chiles when cooking at home (people that I swap recipes with don’t ask me if a recipe is spicy, but rather “how spicy is this?”). So you can imagine that I’m excited about the start of Harmons annual chile roasting weekends. Chiles in addition to being delicious do have health benefits. Spicy chiles contain a powerful antioxidant called capsaicin and like most fruit contain a good helping of vitamin C, another powerful antioxidant. Additionally I find that foods with a little “heat” don’t need as much salt to flavor them, which can be helpful for reducing sodium in the diet.

Tips for including chiles:

If you are not used to spicy foods start with milder peppers such as Anaheim chiles and discard the seeds and membranes in the chiles. You can also add some dairy such as milk or plain yogurt to a dish to help reduce the heat (I have gulped many glasses of milk over the years after making a dish too spicy).

When working with spicy chiles wear gloves to avoid feeling a burning sensation. Avoid touching any sensitive part of your body when working with chiles (I have “burned” my eyes more than once over the years). If you don’t wear gloves, rub oil (any cooking oil) onto your hands and then wash with a degreasing type of dish or hand soap.

Some of my favorite ways to use chile peppers include:

  • Top a turkey burger or grilled Portobello mushroom with a roasted Anaheim or poblano pepper and guacamole (this combination also appears on my favorite turkey sandwich)
  • Stuff a poblano pepper (here is a quick recipe from Cooking Light (use a lower sodium refried bean such as Amy’s light in sodium or Field Day Organic vegetarian black bean refried beans to reduce the sodium in this recipe): http://www.myrecipes.com/recipe/refried-bean-poblanos-with-cheese-10000001895991/)
  • Make a pot of white chicken chili
  • Chop with tomatoes, onions and spices for a great fresh salsa
  • Make homemade green enchilada sauce (this is great in rice as well as for making chicken enchiladas)
  • Add to a tuna salad (my favorite is Southwest Tuna Salad – see the recipe below)

What is your favorite way to use chile peppers?

Screen Shot 2014-08-18 at 5.09.20 PM









Chile Roasting Starts August 15!

August 15, 2014

Smell those delicious roasted chiles? Harmons is roasting chiles again at 5 locations! So pick up a bushel of fresh Hatch New Mexico & Utah chiles to add great flavor to your favorite recipes.

Pick up some chiles NOW while supplies last! Roasting continues each weekend, generally until the first weekend of September or until supplies run out. Now Roasting Chiles!

7th Street (7755 S 700 E) - Fri 4pm-8pm, Sat 10am-6pm, Sun 11am-5pm
Ogden (145 Harrisville Rd) - Fri 4pm-8pm, Sat 10am-6pm, Sun 11am-5pm
Orem (870 East 800 North) - Fri 4pm-8pm, Sat 10am-6pm, Mon 4pm-8pm
South Jordan (10507 S Redwood Rd) – Fri 4pm-8pm, Sat 10am-6pm, Mon 4pm-8pm
West (3955 W 3500 S) - Fri 4pm-8pm, Sat 10am-6pm, Sun 11am-5pm
Once you have your chiles roasted, or want to try doing it yourself, here are some roasting, care and freezing tips.

Great Health Tip of the Day: Hiking Safety

August 14, 2014

Hiking is a great form of exercise and Utah has many beautiful hiking trails. Whether you are out for a short day
hike or a backpacking trip lasting several days make your hiking trips enjoyable and safe by following some simple
tips:hiking safety

  •  Always tell someone where you are going and when you expect to return
  •  Stay on the trail
  •  Ask for help if it becomes necessary
  •  Hydrate and fuel up as needed
  •  Always carry the recommended essentials:
    1. water
    2. extra food
    3. extra clothing/insulation
    4. rain and wind protection
    5. sun protection: sun glasses, sun screen, lip balm, sun hat
    6. compass and maps or GPS and knowledge of their use
    7. flashlight and spare batteries
    8. first aid kit and insect repellent
    9. emergency kit: whistle, matches or small lighter, candle or fire starter tabs, lightweight reflective emergency bag or space blanket
    10. pocket knife


Wasatch Mountain Club – The Ten Essentials and National Park Service – Hiking Safety

3 Recipes featuring Utah Trout, Utah Corn & Utah Peaches

August 11, 2014

Screen Shot 2014-08-11 at 5.09.28 PM

There’s a LOCAL CELEBRATION taking place at Harmons in the month of August and Chef Aaron has created 3 recipes using trout, corn and peaches all from Utah! Click HERE to watch him prepared these dishes on ABC4′s News Midday!

3 Recipes Featuring Utah Trout, Corn & Peaches
Salt Baked Utah Trout, Sweet Corn Tomalito, Grilled Peaches w/ Vanilla Gelato & Balsamic Reduction
Salt Baked Utah Trout Ingredients
  1. 3 whole clean Utah Red Trout
  2. 3 cups of kosher salt
  3. 4 eggs
  4. 1 lemon sliced
  5. 2 Tbsp. of sumac berries (optional)
  6. 1/2 cup dill sprigs
  7. 1/2 cup fennel fronds
  1. 1. Crack eggs and separate whites from yolks.
  2. 2. Mix egg white with salt until a well-incorporated paste has developed.
  3. 3. Line a baking sheet with foil and spread a layer of salt down for each trout.
  4. 4. Stuff trout with a pinch of sumac berries (optional) a couple lemon slices and a few fronds of fennel and dill.
  5. 5. Place trout down on salt layer and pack salt on top of fish until it is fully covered.
  6. 6. Place into a preheated oven at 350F. Bake for approximately 40 minutes (may be less depending on the size of fish so check it at 20 minutes) or until the fish has reached an internal temp of 135F.
  7. 7. Remove salt crust completely and serve fish.
  8. 8. Garnish with fresh fennel and crushed sumac berries.
Sweet Corn Tomalito Ingredients
  1. 5 Tbsp. unsalted butter softened
  2. 1/4 cup masa harina
  3. 1/3 cup sugar
  4. 1/2 cup water
  5. 2 cups fresh Utah sweet corn
  6. 1/2 cup cornmeal
  7. 1 teaspoon baking powder
  8. 1/2 teaspoon salt
  9. 1 Tbsp. milk
  10. 1 teaspoon cream
  1. 1. Cream together the masa harina (corn flour) butter, and sugar until light and fluffy.
  2. 2. In a food processor blend half of the corn kernels the water and corn meal until they are a smooth.
  3. 3. Fold into the Harina mixture and add the remaining corn, salt, baking powder, cream and milk and temper until smooth.
  4. 4. Heat on a double boiler covered in foil until firm.
  5. 5. This will take about an hour.
  6. 6. Stir and serve
Grilled Peaches w/ Vanilla Gelato & Balsamic Reduction Ingredients
  1. 4 large fresh peaches, cut in half and pitted
  2. Non-stick cooking spray
  3. 1/4 cup balsamic vinegar
  4. 8 oz. of Coke
  5. 1/4 cup sugar
  6. 2 cups vanilla gelato or ice cream
  1. 1. Spray exposed side of peaches with pan spray and grill on a medium high heat, turning after dark grill marks are established. Grill until skin starts to blister.
  2. 2. Meanwhile, place the coke, sugar and vinegar in a small saucepan and bring to a boil.
  3. 3. Boil for a minute and then reduce to a simmer; continue until syrup starts to form, about 15 minutes.
  4. 4. Peel peach halves and top with scoops of gelato.
  5. 5. Drizzle balsamic syrup over the top and enjoy!
Harmonsgrocery.com Blog http://www.harmonsgrocery.com/blog/

Zucchini, Zucchini, Zucchini!

August 8, 2014


It has come. The time of year in which zucchini (and of course, zucchini bread) is abundant. It’s inexpensive, taking over gardens, and inspiring the rationalization of eating of too much zucchini chocolate cake: “but it has vegetables in it, right….?” If you’re especially lucky (unlucky?), you may have already found an abandoned zucchini on your front porch.

This year, let’s embrace the abundance! Try some new recipes. Zucchini after all is very nutritious and versatile. One cup chopped provides a mere 20 calories, some fiber, and a generous dose of vitamin C.

Here are some of my favorite ways to enjoy zucchini.

  • Add it to lasagna. Be sure to roast or sauté them first so your beautiful lasagna doesn’t turn to mush.
  • Add it to pasta sauce (be sure to sauté it beforehand or simmer it in the sauce until tender).
  • Throw it on pizza (even takeout pizza, if the zucchini is already roasted).
  • Substitute bread for roasted zucchini “coins” as the base for caprese appetizers.
  • Shred into pancake batter for extra moisture.
  • Slice it thin and add to a grilled cheese sandwich.
  • Zucchini is great in almost any light, summery soup.
  • Cut it into sticks and eat it raw dipped in hummus.
  • Throw long, thin strips on the grill during your next barbeque for a smoky flavor.
  • Add it to a traditional corn and black bean dip salad (chop it up finely and enjoy it raw).
  • And then of course when I’m lazy, I simply sauté it in bulk with some garlic and olive oil and eat it as a side dish for a couple days.
  • Peel it into ribbons and marinate it for a cold salad (see below for the recipe I’ve been using).

Screen Shot 2014-08-08 at 5.08.05 PM













Some additional ideas:

What are you favorite ways to enjoy zucchini? We’d love to hear!


Great Health Tip of the Day: National Sandwich Month

August 7, 2014

What a great month to celebrate sandwiches! They are quick to prepare, don’t require turning on the stove, and can be a complete meal. Here are some tips to creating a healthy sandwich masterpiece.

  • Use whole grain bread
    • Look for “100% Whole Grain” on the package or look for “whole” in the ingredient list
    • The fiber of whole grains will keep you satisfied
  • Include veggies
    • Load em’ up for a light, refreshing sandwich loaded with nutrients and flavor
    • Keep them raw for a crunchy, cooling treat
  • Choose a lean protein
    • Hummus, grilled tofu, fresh mozzarella, leftover chicken breast, egg, and tuna are great choices
    • When choosing a deli meat, look for nitrate/nitrite free options with less than 350 mg of sodium
  • Choose condiments carefully
    • Choose low-fat or healthy-fat options
    • To bump up the creaminess and heart-healthy fats, replace mayo with mashed avocado
    • Use a small amount of pesto for a burst of flavor and healthy fats
  • Think outside the box
    • Try thinly sliced fruit with goat cheese
    • Use a whole-grain wrap (or even leftover whole grain pancakes) instead of bread
    • Add leftover veggies like roasted beets or zucchini
    • Stuff a pita with leftover salad for a fresh look


Delicious Corn Recipes

August 7, 2014

Corn on the CobChef Kimberly Larsen shared 3 recipes yesterday with KSL’s Studio 5 using amazing corn grown right here in Utah! Click HERE to watch her prepare these recipes.

Delicious Corn Recipes
3 recipes using Utah grown corn!
Chicken, Corn, Green Chili Quesadilla Ingredients
  1. Marinade Ingredients-
  2. 1 lb. tablespoon grapeseed oil
  3. 1 lime, juice
  4. Quesadilla Filling Ingredients-
  5. 1 tablespoon grapeseed oil
  6. 2 ears corn kernels, lightly grilled
  7. 1 red pepper, seeds and stem removed, mini dice
  8. 1 poblano pepper, seeds and stem removed, mini dice
  9. 1 Anaheim chili, seeds and stem removed, mini dice
  10. 1/2 white onion, minced
  11. 1 teaspoon cumin
  12. 1 teaspoon coriander
  13. 1 teaspoon paprika
  14. Salt and pepper to taste
  15. Corn or flour tortillas
  16. 1 cup Beehive Hatch Chili Cheddar, shredded
  1. 1. In Ziploc bag combine oil and lime juice.
  2. 2. Add chicken.
  3. 3. Season with salt and pepper.
  4. 4. Grill on chicken preheated grill for 3-5 minutes on each side.
  5. 5. Remove from grill and set aside.
  6. Filling Directions
  7. 1. Heat medium sauté pan on medium high heat.
  8. 2. Lightly coat bottom of pan with grapeseed oil.
  9. 3. Add ingredients to pan maintaining a sizzle in pan.
  10. 4. Cook for 5-7 minutes or vegetables are soft.
  11. 5. Remove pan from heat.
  12. 6. Slice chicken into thin strips. Add to pan with vegetables and toss to combine.
  13. 7. Lightly toast tortillas over the open flame or burner on your stove to soften.
  14. 8. Assemble by layering a small amount of cheddar on one side of the tortilla, then top with chicken corn mixture.
  15. 9. Sprinkle more cheddar on top and place second tortilla to cover.
  16. 10.Heat a pan over medium heat.
  17. 11.And very small amount of oil into pan and carefully place the quesadilla.
  18. 12.Cook for about 4 minutes or until golden brown, then carefully flip quesadilla.
  19. 13.When golden brown on both sides, remove.
  20. 14.To serve, cut quesadilla into quarters.
  21. 15.Serve with Harmons ready to eat pico and guacamole.
Roasted Corn Bisque with Avocado & Crab Ingredients
  1. 1 tablespoon grapeseed oil
  2. 1 white onion, small dice
  3. 1 tablespoon fresh garlic, minced
  4. 5 corn cobs, grilled and kernels removed
  5. 2 Anaheim peppers, roasted, peeled, seeded, small dice
  6. 1 poblano pepper
  7. 1 teaspoon cumin
  8. 1 teaspoon coriander
  9. 1 teaspoon paprika
  10. 1/4 teaspoon chili powder
  11. Salt and white pepper
  12. 4 cups chicken stock, low sodium
  13. 1 corn tortilla, cut into strips
  14. 1/4 c heavy cream
  15. 1/2 bunch cilantro, leaves only
  16. 1 avocado thinly sliced
  17. 1 cup crab meat
  1. 1. Heat large saucepan over medium heat.
  2. 2. Coat bottom of pan lightly with oil.
  3. 3. Sauté onion and a pinch of salt, until softened and translucent.
  4. 4. Stir in corn, roasted peppers and garlic.
  5. 5. Continue to sauté for 2-3 minutes.
  6. 6. Add cumin, coriander, paprika and chili pepper.
  7. 7. Add chicken stock and bring mixture to a simmer. Reduce heat to medium low heat.
  8. 8. Simmer for 20 minutes.
  9. 9. Using a slotted spoon, transfer the corn mixture to a blender.
  10. 10.Add cream, corn tortilla and 1/2 cup of the cooking liquid.
  11. 11.Carefully puree until the mixture is smooth, about two minutes.
  12. 12.Adjust with addition cooking liquid to achieve desired consistency.
  13. 13.Season with salt and pepper.
  14. 14.Add 3/4 the cilantro and lightly pulse just until blended into soup.
  15. 15.Top with cilantro leaves, avocado slice and crab meat.
  16. 16.Serve hot or chilled.
Corn and Green Chili Pudding Ingredients
  1. 4 tablespoons butter
  2. 1 medium sweet onions, small dice
  3. 1/2 red pepper, seeds and stem removed, mini dice
  4. 1 poblano pepper, seeds and stem removed, mini dice
  5. 1 Anaheim pepper, seeds and stem removed mini dice
  6. 1 tablespoon garlic, minced
  7. 4 cups corn on cob kernels
  8. 2 tablespoons honey
  9. 1/8 teaspoon cayenne, if desired
  10. 1/4 cup all-purpose flour
  11. 4 large eggs
  12. 1 cup heavy cream
  13. 1 cup half and half
  14. 1 tablespoon sugar
  15. 1/2 teaspoon ground black pepper
  16. 1 cup grated Beehive promontory cheddar
  17. 2 tablespoons chives
  18. 6 strips Harmons bacon, cooked, drained and crumbled
  1. 1. Preheat the oven to 350 degrees F.
  2. 2. Grease a 2-quart baking dish or 8 large ramekins and set aside.
  3. 3. Heat a large saucepan, over medium-high heat.
  4. 4. Melt butter. Add onions and pepper and cook, stirring, for 2 minutes. Add the garlic and cook for additional minute.
  5. 5. Add the corn and cayenne, cook just until just tender, about 3 minutes. Stir in honey.
  6. 6. Season with salt.
  7. 7. Add the flour and cook, stirring, for 2 minutes.
  8. 8. Remove from the heat and let cool slightly.
  9. 9. In a large mixing bowl, whisk the eggs, cream, sugar, black pepper until frothy.
  10. 10.Season with salt.
  11. 11.Put half of the corn mixture in a food processor with a little of the custard and blend until smooth.
  12. 12.Combine pureed corn and whole corn, the cheese, crumbled bacon, and chives.
  13. 13.Pour into the prepared dish and bake until set and a knife inserted into the center comes out clean, 50 minutes to 1 hour. If using ramekins, cook 30-40 minutes.
  14. 14.Remove from the oven and let rest for 10 minutes before serving.
Harmonsgrocery.com Blog http://www.harmonsgrocery.com/blog/

Great Health Tip of the Day: I Scream, You Scream… Tips for Choosing a Healthier Frozen Treat!

August 5, 2014

Cold Organic Frozen Strawberry Fruit Popsicle‘Tis the season for longer days, outdoor barbeques, and blazing temperatures. When the mercury rises, many of us want to reach for a decadent, cold treat to cool off. However, the calories from these frozen treats can really add up if you aren’t careful! Read on for tips on choosing a healthier frozen indulgence, and some of our top picks in the freezer aisle.

Popsicles- Nothing says summer quite like a cold Popsicle. But their empty calories and high sugar content leave much to be desired in the nutrition department. If you eat them regularly, consider switching to sugar free popsicles for a 25 calorie savings per pop. Or, even better, grab some of your favorite frozen fruit and eat that instead! Frozen grapes and pineapple are great snacks that taste decadent, but are actually healthy.

Ice Cream – While delicious, some ice cream can pack in over 300 calories in a 1⁄2 cup serving! (I’m looking at you, Ben and Jerry’s.) Try to stick to varieties with around 100 calories per 1⁄2 cup serving. Also, be sure that you’re sticking to the 1⁄2 cup portion size – it is very easy to overestimate. (I recommend using a measuring cup at least once to get a feel for what 1⁄2 cup really looks like) Top with sliced fruit like strawberries or peaches for a healthier summer treat. Top Picks: Dreyer’s Slow Churned Varieties, TruMoo Lowfat Ice Cream.



August 4, 2014

Various types of cheeseOne of the questions we dietitians get asked most often (and with the most trepidation) is, “Do I have to eliminate cheese from my diet?” And I find that people are usually scared of our answer since they’ve often heard that cheese is unhealthy, or heard a story about a friend of a friend who lost 20 pounds by eliminating dairy. But their fear is usually alleviated when we tell them that cheese can be a part of a healthy diet, as it is a good source of calcium, phosphorus, and protein. However, not all of the criticism of cheese is unwarranted: it does contain a good amount of saturated fat and calories, and can be pretty high in sodium. So the key with cheese, as with all things in nutrition, is fitting it into your diet in the right way. Here are some of our top tips for fitting cheese into your diet the healthy way!

Look out for sodium

Cheese is often chastised for its high fat and calorie content, but overlooked for its sodium, which can be surprisingly high. Look out for the high sodium in cheeses like feta, parmesan, and Gouda. Many people are surprised to hear that cottage cheese is a sodium offender, with about 450 milligrams of sodium per 1⁄2 cup serving. For lower sodium options, try ricotta or Swiss cheese.

Use a reduced fat cheese when you can

While it won’t work for everything, a reduced fat cheese can be a great substitution in recipes that call for a lot of cheese. It still melts well, and when it’s combined with the other flavors in the recipe, you likely won’t be able to tell a difference from the full fat variety. However, keep in mind that fat free cheeses don’t melt very well.

Limit your portion size

This is probably the most important tip for eating cheese healthfully. I have seen many people trying to lose weight who snack on large chunks of cheese, which is likely not doing any favors for their waist lines, as one serving of cheese is just one ounce. One ounce of cheese generally contains 110 calories and 9 grams of fat, 6 of which are saturated. (Saturated fat is the one that isn’t so good for heart health) If you have trouble slicing cheese to the right portion, try buying cheeses that are already sliced or pre-portioned and wrapped, such as string cheese, Tillamook brand Tilla-Moos, or mini Babybel cheeses. I also recommend using a food scale a few times, until you’re used to what a 1 ounce serving size looks like.

Use cheese so you can taste it!

Who doesn’t love melty, gooey cheese on a cold day? (or any day!) When eating cheese, make sure that it takes center stage for your taste buds, and isn’t just adding joyless calories. For me, this means foregoing cheese on cold sandwiches, as I don’t really taste it, but instead topping my salads with a shaving of parmesan cheese where I can really enjoy it. So be strategic about your cheese, and use it so you can really savor it.

Pick cheese with more flavor (and use less!)

When you buy cheese, pick ones that have a stronger flavor so that you can use less. For example, instead of using a lot of mild cheddar in a recipe, substitute a smaller amount of a sharp cheddar. Need a good recommendation for a flavorful cheese? Our cheese islands carry cheeses from over 10 different countries, and our fabulous cheese mongers would be happy to point you in the direction of a delicious, flavorful cheese.

Dietitians Choice

Another question we get frequently is why we don’t tag any cheeses as Dietitians Choice. It’s a difficult question to answer, because as you can see above, cheese can be part of a healthy diet. However, cheese is higher in saturated fat than we generally allow in our criteria, and can also be pretty high in sodium. So ultimately, we decided not to tag cheese as a category not because it isn’t healthy, but because it became difficult to find cheeses that would really meet our saturated fat and sodium standards. From a nutrition standpoint, cheese probably won’t ever be the best choice, since there are more nutrient-dense foods with less saturated fat and sodium, but we also think that it can be a part of a healthy, balanced diet.