Grilled Cheese, Please

During the month of April, we are celebrating National Grilled Cheese Month! Many people are often surprised to know that I (or dietitians) love to enjoy a delicious grilled cheese sandwich.  But we like to take ours up a notch! Grilled cheese can seem like an indulgent food, and it can be. Moderation is once again the key.   Pairing it up with some great vegetables and/or fruit helps to make for a nice balance! 

The cheese can add some great nutrients to our diet.  Cheese is a great source of a trio of minerals – calcium, potassium, and magnesium.  These minerals are important for bone health.  The US Surgeon General’s Report on Bone Health and Osteoporosis predicted that by 2020 half of all Americans older than 50 will be at risk for fractures from osteoporosis and low bone mass.  The minerals found in the cheese can be a great way to help prevent this.  These same minerals play an important role in managing healthy blood pressure.  By pairing this cheese with a whole grains, fruit and vegetables, we add fiber to this meal.  That fiber not only helps to keep us full, but it also helps with our heart and digestive health! While many may think that a grilled cheese is off limits for a healthy diet, this is a great way to make a grilled cheese sandwich PART of a healthy diet.  It’s a way to have your cheese and eat it, too!  

 Below is a recipe for a delicious grilled cheese sandwich, which includes brie, turkey, and apples.  Yum!  Click here to watch one of our dietitians grilling up this sandwich. And if you want more ideas for a grilled cheese sandwich stop by one of our stores every Friday afternoon and all day Saturday throughout the month of April to enjoy a sampling of new gourmet grilled cheese recipes!

Turkey, Apple and Brie Grilled Cheese
4 slices Good and Grainy Bread
1 Tablespoon soft butter
2-3 teaspoons cranberry mustard (or honey mustard)
2 oz. brie cheese, thinly sliced
1 small Granny Smith apple, thinly sliced
3 oz. shaved turkey (optional)

1.       Heat a skillet or griddle over medium low heat. 
2.       Butter the outside of each bread slice.  Spread the mustard on the inside of each slice of bread.  Layer the brie, apples and turkey; top with the other slice of bread.
3.       Place the sandwiches, butter side down, in the heated skillet. Cook until cheese is slightly melted and read is brown and toasty.  Flip the sandwich and cook until the cheese is completely melted. 
4.       Let stand for a minute; cut in half.  Serve immediately.


Coconut-Lime Street Corn

Makes 8 Servings
Prep Time: 10 min
Cook Time: 10 min

4 cups fresh corn kernels
1 Tablespoon olive oil
1 teaspoon ground cumin
1/2 cup white onion, minced
1 Tablespoon unsalted butter
1/4 cup 1% lactose-free dairy milk
1 lime
1/2 teaspoon of coconut extract
1/2 cup low-fat plain Greek yogurt (4 ounces)
Salt and pepper, seasoned to taste
1/4 cup cilantro (roughly chop)
1/2 cup unsweetened coconut flakes, toasted

1.    In a sauté pan over medium heat, add olive oil until simmering
2.    Add the onion and sauté until translucent

3.    Add the ground cumin and the corn kernels, season with salt to taste, and sauté until heated through

4.    Add lactose-free dairy milk and butter
5.    Gently heat and add the coconut extract
6.    Turn heat to the lowest possible setting and fold in the Greek yogurt

7.    Season to taste and add fresh black pepper
8.    Garnish each serving with coconut flakes
9.    Further garnish with fresh cilantro and a wedge of lime (squeezed), if desired
10.    Serve hot

Tips/Tricks - Note with alterations the nutritional values will be affected, including lactose content
•    Garnish with cayenne pepper and Parmesan cheese

 Nutritional Facts
Calories: 150
Total Fat:  8 g
Saturated Fat: 5 g
Cholesterol: 5 mg
Sodium: 25 mg
Carbohydrates: 17 g
Dietary Fiber: 2 g
Protein: 5 g
Calcium: 4% Daily Value
Lactose: <1g p="">


Banana Peels and Weight Loss!

Did you know that eating banana peels can help you lose 5 lbs in a week!? The phytoluteins cause your body to release fat.  

Did you also know today is April Fool’s Day and phytoluteins isn’t even a word? 

Don’t be fooled by crazy nutrition advice floating around. Just because it’s on social media doesn’t mean it’s true. Ask a dietitian, check for research on the subject and rely on your common sense too. 

So let's play a game. Below are 5 pieces of nutrition advice given out. Determine which ones you think are fact and which are an April Fool (answers at the bottom).

1. To jump start weight loss, drink nothing but coffee for 2 days straight. It will shrink your stomach and the caffeine will help with the food withdrawal headaches.

2. Eating too much fruit, especially bananas, is dangerous. Fruit is full of sugar and causes diabetes.

 3. People who suffer from headaches and migraines should eat more beans. 

 4. Brown eggs have twice the nutrition of white eggs. 

5. Eating healthy costs more at the grocery store.


1. April Fools! When you starve your body of nutrients, the only thing you are losing is water and/or muscle. As soon as you start eating real food again, the weight will return. When selecting a healthy eating plan, choose something that you know you can sustain, for the rest of your life.

2. April Fools! Yes, fruit has sugar but it also has fiber and phytonutrients that are essential for lowering blood sugar. We encourage guests who are trying to manage their blood sugar to eat their fruit with protein. So add some peanut or almond butter to that banana.

3. TRUE!! This one is actually true. Beans contain a significant amount of magnesium which has been shown helpful for relieving certain types of headaches. Please note there are several different types of headaches, multiple causes and numerous treatments. The right foods can and should be a part of the treatment plan.

4. April Fools! Brown or white, both eggs contain about 70 calories, 6 grams of protein and a generous serving of B vitamins. Brown feathered chickens lay brown eggs and white feathered chickens lay white eggs. You might find that brown eggs cost more, which is why some assume they have better nutrition, but it's because it costs more to produce brown eggs. If you are looking for eggs with better nutrition, look for eggs with omega 3 fatty acids. The chickens ate flaxseed as a part of their diet.

5. April Fools! A study at the Mary Imogene Bassett Research Institute in Cooperstown, N.Y., found that a person who follows a diet of heart healthy whole foods can reduce her grocery bill by up to $8 a week. That translates to an annual savings of $416 a year for a single person. Check out our blog post "Does Eating Healthy Cost More?" for more on this topic.

Did any of these surprise you? What's some crazy advice you've received?