Tag: dietitians

The Pros and Cons of GMOs

In the latest episode of the Taste of Harmons Podcast, Dietitian Sarah Kiel joins our hosts Chef Lesli Sommerdorf and Brandon Young. Sarah and our hosts discuss produce hybrids and genetically modified varieties of our food. The somewhat controversial subject of GMOs has many pros and cons to it. The practice involves altering the DNA of a plant to improve or change its properties. We’re fortunate to have Sarah’s knowledge as she breaks the details down for us. 

GMOs basically come two ways: genetically engineered and genetically modified. An example of genetically engineered produce is seedless watermelon. An example of genetically modified produce would be corn that is altered to resist insects or tolerate herbicides. 

Harmons Produce Partners

Most of the GMOs grown in the United States have uses other than human consumption, specifically animal feed. But Sarah gives us a great list of genetically modified produce and how it affects us nutritionally and otherwise. 

GMO Resources

Purdue University

Utah State University

University of Connecticut

Sarah Kiel, RDN, CD

Sarah aims to make healthy living easy and accessible for Harmons customers. Providing individual and specialized nutritional services geared at achieving and maintaining a healthy lifestyle, Sarah’s goal is to help Harmons shoppers recognize 

that shopping for and cooking healthy food can actually be fun. Sarah received a bachelor degree in dietetics from Indiana University. After a move to Utah and a visit to Harmons, she immediately knew that she wanted to be a part of the Dietitians Choice Program. And when’s she’s not helping Harmons customers discover their own health and wellness, you can find her discovering her own by mountain biking, running, hiking, or cooking.

This is Sarah’s third time as a TOH Podcast guest. We encourage you to tune in and listen to all the important facts she has to share with us. 

Her other podcast episodes include:

Isolation Health Tips with Dietitian Sarah

Eating for Exercise: Fuel Your Fitness

You can view all of our podcast episodes here. 

At Harmons, we’re lucky to have incredibly talented artists at each store, and we’re sure you’ve seen their amazing chalk art as you wander throughout every location. We’re excited to be able to feature some of their work as the featured art on our podcast blog. This art is the work of Ryann Meyers, the artist at our Mountain View location. 

8 Seafood Recipes for Summer

Summer is here!  

It is the time of sun-drenched days filled with backyard grilling, seasonal salads, and cold drinks. Naturally, at Harmons we celebrate the season by crafting crave-worthy meals to share with friends and family. Seafood is an especially good protein choice for the summer season because it requires little cooking time.  

Eat the essence of summer with this ocean-inspired list of eight recipes from our talented dietitian nutritionists and professional chefs. 

Ahi Shoyu Poke by Chef Lesli

Fragrant aromatics like onion and ginger weave together this Hawaiian inspired dish flavored with toasted sesame oil, zesty jalapeño, and crunchy macadamia nuts. Forget the heat! This recipe involves no cooking, just a bit of chopping. We suggest serving it over brown rice to round out the meal. 

Avocado Shrimp Roll Sliders by Dietitian Genevieve

These are the perfect little number for summer gatherings. Cool shrimp salad dressed with a buttery avocado sauce is nestled into our artisan 7-grain rolls. 

Flambéed Shrimp with Caramelized Meyer Lemon by Chef Lesli

Wow your guests with flambéed shrimp and caramelized Meyer lemon. Easy wilted greens add a colorful splash of green to this dish. 

Grilled Halibut with Lemon by Chef Lesli

Watch the video for Chef Lesli to guide you through the technique to perfectly grill fish. You’ll also learn how to make a summery compound butter with garden basil and lemon. 

Grilled Shellfish Skewers by Chef Lesli

Chef Lesli teaches another method to master grilled fish with an instructional video. This time, she guides us through creating abundant shellfish skewers featuring juicy shrimp, sweet scallops, and savory salmon. 

Grilled Shrimp with Corn and Black Bean Salad by Harmons Dietitian

If you need a fast, delicious summer meal that won’t heat up the house, this is your ticket. Quick grilled shrimp is served with Harmons’ corn and black bean salad and garnished with a squeeze of fresh lemon. 

Melon Salsa with Grilled Shrimp by Chef Lesli

Keep the house cool and fire up the grill (or use a grill pan) to cook up some juicy shrimp. Serve over ripe, in-season melon with an easy side salsa. 

Tuna Niçoise Salad by Dietitian Genevieve

Silky potatoes, crisp veggies, and briny olives are the stars in this classic salad with tuna and eggs for satisfying protein. Once you try this recipe, you’ll make it again and again! 

Have questions about recipe substitutions for allergies? Looking for more inspiration? Email dietitian@harmonsgrocery.com with your requests. We’d love to hear from you! 

Three of Harmons’ registered dietitian nutritionists

Intuitive Eating Principle 5

Discovering the Satisfaction Factor

Principle 5 marks the halfway point of our Intuitive Eating journey. This is a perfect time to talk about the keystone of intuitive eating; satisfaction.

Despite what our diet-obsessed culture might lead you to believe, food is an enjoyable part of our lives that should be celebrated!  Memories of birthday cake wishes, family barbecues, anniversary dinners, and cultural food experiences on favorite trips are all examples of how food can positively impact our lives. Diets teach us to subdue this satisfaction and “eat to live” rather than “live to eat.”  Intuitive eating teaches us to embrace the satisfaction factor. Eating foods that you enjoy and make you feel good is a fantastic way to connect with your body—which is the key concept of intuitive wating as a whole.

A point of distinction: there is a big difference between satisfaction and physical fullness. Let me demonstrate with the following scenario.

You’re visiting your mother’s house at the end of the day. As a result, you’ve been thinking about her homemade chocolate chip cookies all day long. She always has some ready. But alas, you’re on a diet. On arrival, you see the glorious cookies and you think to yourself, “I want to look good in my bikini this summer; I’m going to have carrots and dip instead.” You eat the carrots, you’re feeling full but oh boy, do those cookies look scrumptious. You eat an apple with peanut butter instead. Afterwards, you’re feeling very full but you still have a strong cookie desire. So, you eat the cookie anyway. Scratch that, you eat 3 (because who knows when you will be allowed to have them next).

This is an example of physical fullness without satisfaction. What you really wanted was a cookie—this was a special cookie loaded with memories (and plenty of chocolate morsels). You were looking forward to it all day! You had a really strong desire to eat this cookie. You tried substituting with fruits and vegetables you didn’t put effort into preparing. This prevented you from feeling mentally satisfied. Had we advocated for satisfaction earlier, how might’ve this scenario gone differently? Well, you might have enjoyed a cookie and moved on with your day, eating a lot less food overall, and feeling a lot less stuffed in the end.

If you’re not yet sold on allowing yourself food satisfaction, ask yourself this: how often have your food rules worked? Has restricting your favorite foods and treats actually worked long-term for you? Eating what you want, in an environment that is pleasing, helps you to feel more content with a meal.  Finding satisfaction in a meal helps you to not only stop eating when you’ve had just the right amount of food, but also to move on without food preoccupation or cravings.

You might be thinking, “Well, I really enjoy eating fried chicken and onion rings, so I’ll just eat those all day.”  Keep in mind the goal is to find long-lasting satisfaction—not just in the moment of eating food, but afterwards as well. Speaking from personal experience, if I eat greasy foods all day, I can hardly enjoy those foods because I don’t feel my best. In fact, I feel quite sick afterwards. Discovering the satisfaction factor means eating the foods you enjoy and really want, considering your physical needs as well. It’s a balancing act that comes with a lot of practice.

How do we find the satisfaction factor? Here are a few strategies you can try:

  1. Before eating, think to yourself: what do you really want to eat? Which textures, flavors, and smells do you want to experience? Chewy or crunchy? Salty or sweet? Sour or spicy? How do you want to feel after you’ve finished eating?
  2. Elevate your eating environment with a few of these ideas: clear the table, add flowers or a candle to increase visual appeal, play instrumental music, adjust the lighting, sit down at a table, take a deep breath beforehand to destress from the day, and/or chew your food slowly.
  3. Eating at the right hunger level can increase satisfaction. Are you eating when you are ravenous and don’t stop to taste the food racing down your gullet? Or are you eating when you’re too full to even think about what sounds good to you? Aim to eat when at a 3 on the hunger scale to get the most satisfaction out of a meal.
  4. Check in with yourself throughout the meal. Does it still taste good? Do you need to add a topping or sauce to really hit the spot? At what point do your bites start to taste less tasty? Is this a good stopping point for you?
  5. Don’t settle—“if you don’t love it, don’t eat it.” Stop eating it and find something else that sounds better. That way, you can be mentally satisfied once you reach physical fullness. Maybe you thought you wanted a slice of cake—but it’s really not as good as it sounded. You are not obligated to finish it.

Pick one meal or snack this week. What can you do to increase satisfaction at that meal or snack? Maybe it’s one of these 5 suggestions or maybe it’s something else you’ve thought of. Before you begin your meal, take a moment to note your meal and surroundings. Then, consider what about that dining experience is giving you positive feelings. Perhaps you record this in a journal which can help cement any takeaways.

Last but not least, let’s spotlight practical issues that come up when eating. Sometimes, you don’t always get to have a say in exactly what you want to eat (i.e. a catered event). But, you can practice eating what looks the most appealing out of the given options. Or, you can improve the environment by taking deep breaths, eating slowly, and enjoying your company. Perhaps you plan your meals a week in advance, so there’s not much flexibility in deciding what sounds best—that’s okay. Every food experience won’t always bring us complete satisfaction. Start with one meal and be patient with yourself as you continue your Intuitive Eating journey.

Please reach out to us at dietitian@harmonsgrocery.com for more intuitive eating information. 

Other parts of this series on the Principles of Intuitive Eating:

Part One     Part Two     Part Three     Part Four     Part Five      Part Six

Intuitive Eating Principle 4

Challenging the Food Police

The food police are the unreasonable set of food rules that declare us “good” or “bad.” These judgmental internal thoughts telling us which foods make us good or bad are developed by exposure to Instagram influencers, magazines, friends/family, societal pressure, or strict diets. Challenging the food police means questioning the validity of these food rules, and reframing them to live shame-free from food. Principle 4 of our Intuitive Eating journey will help make food neutral to your character: you are not good for eating a salad and you are not bad for enjoying a burger.

It’s impossible to have a healthy, natural relationship with food when the food police is inaccurately translating your food choices into moral character. The food police keeps you in the diet mentality rather than freeing you to eat according to your internal cues.  Here are a few examples of thoughts monitored by the food police:

  • I wouldn’t be a good parent if I let my kids eat more than 1 piece of candy.
  • I need to exercise today; I ate way too many cookies last night.
  • I couldn’t stop eating chocolate today; I’m such an awful person.
  • I ordered pizza for dinner, I’m so weak.
  • I chose an apple instead of a cookie today, I deserve dessert later.
  • I ate after 7 pm tonight; I need to skip breakfast tomorrow.
  • I ate a sandwich for lunch, I can’t have any bread at dinner.
  • Eating too many carbs will make me gain weight and people will judge me.

These are examples of external factors that dictate food choices rather than internal factors. Make food choices based on hunger, satisfaction, and personal health rather than diet rules from the internet. This will help you live a healthy lifestyle with food freedom at the center. Now say you avoid ice cream in the name of your own health, or you avoid burgers for personal preference, but then feel shame whenever you do eat ice cream or burgers–the food police still has a hold on you. No rules mean defining healthy eating on your own terms; guilt-free.

Do not feel shameful for enjoying foods. Your weight or eating habits are in no way a reflection of the type of person you are. The quieter these shame and guilt-ridden thoughts are, the easier it is to listen to how our bodies are telling us to eat intuitively. Here are some things you can do to start challenging the food police:

  • Create a positive coping statement when those thoughts creep back in: “My food choices are not who I am,” or “I can set my own rules.”
  • Surround yourself with friends and social media accounts that are supporting your journey to find peace with food.
  • Stay away from absolutes like “can’t,” “never,” “need to,” “must,” and “shouldn’t.” Replace them with permissive words like “can,” “may,” and “okay.”
  • Approach these questions with “curious awareness rather than critical judgment” (intuitiveeating.org).
    • What are your current food rules?
    • Where did these rules come from, and how do they get reinforced?
    • How do you feel when you break a food rule?
    • Are the rules you have in place effective in creating an overall balanced, healthy life long-term?
    • When do judgments or guilt-inducing thoughts tend to arise?
  • Use process thinking rather than linear thinking.
    • Dieting rules set you up for linear thinking where the focus is on the end goal. This can be dangerous when you make a mistake. Linear thinking might lead you to think “I messed up. I moved one step away from the goal. I might as well overeat because I’m already headed away from my goal.” Switching to process thinking can put the focus on continual change and growth rather than the end goal. That way there’s less pressure when you misstep. “I overate today at dinner, but I learned that permitting myself to eat pasta made me crave it less. Now I know to practice eating a portion size that will make me feel better afterwards.” The small wins will help propel you towards your goal over time, learning plenty along the way.

It is impossible to completely remove the food police from your environment. The diet mentality is everywhere, from social media to conversation. However, you can learn to look at these messages critically, question their validity, and make your own rules.  If you feel personal guilt or shame when eating certain foods, it’s time to challenge the food police! Develop a healthy lifestyle separate from your self-worth. 

Please reach out to us at dietitian@harmonsgrocery.com if you’d like to learn more about intuitive eating.

Other parts of this series on the Principles of Intuitive Eating:

Part One     Part Two     Part Three     Part Four     Part Five      Part Six

Healthy Living Meal Plan 2/8 – 2/12

 

Harmons team of Registered Dietitian Nutritionists has curated recipes and meal ideas to delight your tastebuds and support healthy living. Check back every week for a new plan with fresh dinner inspiration. 

Meatless Monday 2/8: Southwestern Frittata

This Frittata is packed with flavor and so quick and easy it will become a regular in your family’s weeknight rotation.  This pairs well with a simple green salad.   

Tuesday 2/9: Grilled Chicken, Roasted Vegetables, and Rosemary Potatoes

Give yourself a break from cooking and pick up today’s dinner special. Our grilled chicken is served with sides of roasted vegetables and rosemary potatoes. Feed two for $7 or four for $13.   

Wednesday 2/10: Stir-Fry Lettuce Wraps 

This quick dinner is a fun, flavorful way to eat your veggies! Save time by picking up already chopped red bell pepper and red onion, and frozen minced ginger (a staple in my home).

Thursday 2/11: Southwestern Chicken, Rice, and Black Bean Soup

Either purchasing precooked brown rice or cooking brown rice in advance (it freezes well) will make this hearty soup quick enough for any night of the week!

Friday 2/12: Pasta with Roasted Red Pepper Sauce

Celebrate the end of your week with a delicious pasta dish! Much of the time it takes to make this meal is hands-off allowing you time to relax.

Have special dietary needs? Our team of dietitians can share recipes for gluten free, vegan, or other preferences. Send us an email dietitian@harmonsgrocery.com.

Check out the other Harmons Dietitian meal plans in this series.

Week One Meal Plan

Week Two Meal Plan

Week Three Meal Plan

Week Four Meal Plan

Week Five Meal Plan

Healthy Living Meal Plan 2/1-2/5

Harmons team of registered dietitian nutritionists has curated recipes and meal ideas to delight your taste buds and support healthy living. Check back every week for a new meal plan with fresh dinner inspiration. 

Meatless Monday 2/1: Italian Eggs with 7-grain bread

Eggs for dinner? Absolutely! Eggs cooked in a rich Italian sauce will have you reaching for more 7-grain bread to soak up all the flavors. Harmons Garlic Marinara Sauce provides the perfect base for this rich, flavorful dish that will have you praising meatless Monday.

Tuesday 2/1: Korean Beef Rice Bowls

A tangy, spicy bowl featuring gochujang chile paste is the perfect mid-week dinner. Chock full of vegetables, this is one of our favorite dishes from the Food for Thought Healthy Living Edition.

Wednesday 2/2: Corn and Black Bean Salad with added steamed shrimp and diced avocado

A favorite amongst Harmons Dietitians, this dinner comes together in minutes. Corn and Black Bean Salad from our Kitchen combined with steamed shrimp, diced avocado, and a squeeze of lime will have you eating lickity split.

Thursday 2/3: White Chicken Chili

Five ingredients is all you need for this crowd pleaser. Throw them in the Crock-Pot or stockpot and forget about it…until dinner time of course.

Friday 2/4: Harmons Dinner Deal: Vegetable Lasagna

Take the prep work out of dinner tonight and enjoy the Harmons Dinner Deal.  You can choose two servings for $5 or four servings for $10.  Add a garden salad from our Kitchen and you’ll have a satisfying dinner all while barely lifting a finger.  

Have special dietary needs? Our team of dietitians can share recipes for gluten free, vegan, or other preferences. Send us an email dietitian@harmonsgrocery.com.

Check out the other Harmons Dietitian meal plans in this series.

Week One Meal Plan

Week Two Meal Plan

Week Three Meal Plan

Week Four Meal Plan

Week Five Meal Plan

Meal Prepping and Planning Made Easy

Meal prepping and planning can seem overwhelming to the uninitiated, but it doesn’t have to be that way. On the latest edition of the Taste of Harmons Podcast, Harmons Dietitian Genevieve Daly joins our hosts Chef Lesli Sommerdorf and Brandon Young to discuss the ins and outs of easy meal prep and planning. 

The very first step to meal planning and prepping is to make a grocery shopping list. Start by checking your pantry and seeing what you already have. We’ve made stock up easy with our How to Stock Your Pantry blog, which includes a pantry shopping list for beginning, intermediate, and advanced cooks. Put together by our amazing dietitians and chefs, all the pantry essentials you will need to make meals are included. 

KEEP YOUR PREP EFFICIENT AND EASY

Genevieve emphasizes that making a meal plan is essential to keeping your prep efficient and easy. She also offers pros and cons to meal prep and planning, including the tip that shopping from a list saves you money. With a plan in place, you are less likely to impulse buy and spend extra money on items you don’t need.

She also shares tips about the items you need to have on hand to efficiently meal prep, and also talks about some of the ones you probably don’t need. One of her must-haves is a sharp chef’s knife. 

In the podcast there are three types of meal preppers explored, and you’ll need to listen to the podcast to discover which one you are—or the one you aspire to be.

Effectively meal planning and prepping insures you are less likely to binge or order takeout food, which is often higher in all the things you don’t need, and low on nutrients your body requires for fuel.

Eat a Balanced Meal with help from MyPlate.gov

Checkout the MyPlate graphic above and visit the website to learn more about healthy eating on a daily basis. Half of every plate you eat should be fruit and vegetables (mostly vegetables), and that’s an amount that’s easy to remember. 

One of the things Genevieve really dislikes is food waste, and she recommends finding ways to repurpose food. Dietitian Jonnell Masson has a great blog post on reducing food waste. Check it out for some great ideas that are easy to incorporate in our household. 

For more information on getting started with meal prep check out Genevieve’s blog post here. 

Dietitian Services

While things have been different in our stores, due to the COVID-19 pandemic, our dietitians are still offering nutrition counseling services—virtually—and they are completely free!

They are also providing you with a month’s worth of weekday dinner meals for healthy living.

Click here to learn more about our dietitians and the services they offer. 

If you enjoyed this podcast, you’ll want to listen to our other episodes. You can find them here. Recent episodes include Eating for Exercise with our amazing dietitians, Sarah Kiel and Heather Lieber. Another must listen is A Passion for Pastries with guest Chef Adalberto Diaz, creator and co-owner of Fillings and Emulsions. 

Genevieve Daly

As a teenager, Dietitian Genevieve Daly began watching cooking shows which sparked an interest in food. She has since tried her hand at various ethnic dishes and has developed a love for trying new recipes to serve to her lucky friends and family. Learn more about Genevieve here. 

At Harmons, we are lucky to have incredibly talented artists at each store, and we’re sure you’ve seen their amazing chalk art as you wander throughout every location. We’re excited to be able to feature some of their work as the featured art on our podcast blog. This art is the work of David Costa, who works at our Brickyard Store. 

Healthy Living Meal Plan 1/18-1/22

Harmons team of registered dietitian nutritionists has curated recipes and meal ideas to delight your taste buds and support healthy living. Check back every week through February 22, 2021, for a new plan with fresh dinner inspiration.

Meatless Monday (1/18):  Edamame Fried Rice 

Using frozen edamame and veggies, this is a great go-to if you are cleaned out of fresh produce. This vegetarian protein powerhouse is crazy convenient, especially if you opt for microwaveable rice ready in just 90 seconds. Finishing with a drizzle of toasted sesame oil is the secret to that restaurant quality taste. 

Tuesday (1/19):  Chicken Fajitas 

Our meat department does all the heavy prep work for you! Purchase tortillas, avocado, and a side of fruit to complement this convenient entrée. Try nonfat Greek yogurt instead of sour cream for a similar cool, creamy texture, a tangier flavor, and lower saturated fat content.  

Wednesday (1/20): Legume Pasta with Steamed Broccoli 

Legume pastas have become more and more popular on our shelves. Made with some sort of bean, pea, or lentil, these products contain 11-14 grams of protein per serving! Pair the Barilla chickpea pasta with Harmons steamable broccoli and your favorite Dietitians Choice pasta sauce or infused olive oil, and you have dinner on the table in just 15 minutes.

Thursday (1/21): Red Thai Curry with Chicken  

Store-bought curry paste is a single ingredient that adds a complexity of flavor. Curries are an easy base to add a variety of vegetables to, so pick your favorites and give them a simmer in this flavorful curry base.  

Friday (1/22):  Goat Cheese Veggie Pita Pizzas 

Whole wheat pitas make the perfect instant, individual pizza crust. A quick broil brings the crisp, then pile on your favorite combo of veggies and salty cheese, and you’ll have a drool-worthy pizza in no time at all.

Check out the other dietitians meal plans in this series.

Week One Meal Plan

Week Two Meal Plan

Week Three Meal Plan

Week Four Meal Plan

Week Five Meal Plan

Meal Planning and Prepping: Where to Begin

So…you’ve made the resolution to start eating healthier this year, again. You’ve decided you’re really serious this year, and are toying with the idea of meal planning to keep you on track. We all see posts online of people who are successful with meal planning, but what are the steps these professional meal planners took that have helped them get to this level of successful meal planning? Everyone has to start somewhere, so let’s dive into the basics of where to begin to get yourself on track to successful meal planning. 

First off, let’s differentiate meal planning from meal prepping. Although these two techniques are often used in conjunction, they’re very different and can help you choose what route you’d like to take on your meal planning journey.  

Meal Planning

Meal planning is focused on developing a system for your meals that week. This could be planning out a complete week of breakfasts, lunches and dinners, or it could focus on just one of those meals for the entire week. There are a few pros and cons related to meal planning: 

Pros

Grocery shopping is SO much easier

No more worrying about what you’re eating that day

Cons

Locks you into a schedule

Food waste could be an issue if you don’t stick to your plan

If you’re interested in meal planning, our team of dietitians just launched a meal planning series to help! Check it out on the blog. 

Meal Prepping

Pros

May save time on busy days

Meals will suit your tastes

Can make mornings less chaotic

Often saves money

Cons

Can reduce flexibility or become boring

May not want to spend spare time prepping

May need to invest in containers/storage

Making Meal Planning and Prepping a Successful Habit

Dos

Look for ingredients that are versatile

Make batch cooking a habit

Have backup plans. Frozen meals can really help keep you on track!

Don’ts

Make yourself inflexible

Cook things you don’t typically eat just because internet people told you to

Forget about MyPlate! Keep your meals balanced

If you’ve checked out our dietitian team’s weekly meal plan (week one and week two), you’ve probably noticed that our menus include a variety of meals and amount of preparation involved. One night can be a fully prepared meal that just need to be reheated, another night could include convenience items like a stir-fry blend from the produce department that just needs a protein and sauce, and other nights can be meals that you’ll prepare in your kitchen from scratch. The real trick with including a variety of meals is to prevent meal planning burnout (oh yes, that is a VERY real thing). If you’re cooking a new meal from scratch every night, you may find that it is too much of a time commitment. Make sure you’re realistic with the amount of time you’re able to commit to preparing meals for yourself and take that into consideration when creating your meal plan. 

If you’re interested in how to develop your own meal plan, check out dietitian Ashley’s blog on the Secrets to Family Meal Planning for some simple yet delicious meal combinations to get you started. If you ever need help or would like additional inspiration, please contact dietitian@harmonsgrocery.com- we’d love to hear from you! 

 

Healthy Living Meal Plan 1/11-1/15

The Harmons team of registered dietitian nutritionists has curated recipes and meal ideas to delight your taste buds and support healthy living. Check back every week through February 22, 2021, for a new plan with fresh dinner inspiration.

Meatless Monday 1/11: Harmons Impossible Chili with whole wheat sourdough bread from the bakery.

Looking to reduce your meat intake but not quite ready to give up the taste of meat yet? Give our Impossible chili a try! It’s so delicious, you’ll be using the whole wheat sourdough to soak up every last drop. 

Tuesday 1/12: Harmons Stir-Fry Blend Vegetables with Sweet and Spicy Gochujang Sauce and beef strips.

The popular Korean condiment, gochujang, gives this stir fry a bit of a kick while adding a touch of sweetness to the dish. Best part of this is that your dinner will be ready in 10 minutes flat! 

Wednesday 1/13: Moroccan Style Chicken with Green Olives and Zucchini recipe found in the Food for Thought 2021 Healthy Living Edition.

Tender, perfectly flavored chicken served on top of spiralized veggies makes this meal a guaranteed hit! 

Thursday 1/14: Thai Salmon with steamed asparagus, lemon, extra-virgin olive oil, and chile flakes. 

The flavors of the Thai chili sauce perfectly complement the rich flavor of the salmon.  

Friday 1/15: Harmons Dinner Deal: Southwest Stuffed Chicken Breast with Corn and Black Bean Salad

Take a night off and grab the Harmons Dinner Deal tonight. For only $6 for 2 people or $11 for 4, this is an obvious slam-dunk for a nutritious, delicious dinner. 

Check out the other dietitians meal plans in this series.

Week One Meal Plan

Week Two Meal Plan

Week Three Meal Plan

Week Four Meal Plan

Week Five Meal Plan