National Stuffing Day - With a Twist

Who doesn't love stuffing?
We all have had those moments when a flashy commercial or display advertises quick and easy 10 minute food. Pretty much anyone would go for the 10 minute meal over the homemade version. Not only can homemade stuffing be healthier, it can be more tasty compared to the preservative packed stuff.

  This is Chef Alex's go-to stuffing recipe when he's trying to impress a crowd; and it only takes an hour. Get together some basic ingredients, and let's get cooking!




Servings: 10        Time: 50 minutes


-1.5lbs bread loaf of your choice, cut into pieces, and dried in 350F oven for 15 minutes
-2 peeled apples, diced
-1 yellow onion, thinly diced
-1 package of Polish sausage
-2.5C of chicken or veggie broth
-1/2C dried cranberries
-3 eggs
-2TBS of butter




   Start by heating up a large skillet and add the butter, letting it melt and brown a bit. Slice the sausage to about the width of a quarter. Place diced onion, apple, and sausage into pan. When onion begins to brown, turn the heat off and begin drying your bread in a 350F oven for about 15 minutes, or until it is crunchy. Stir in cranberries into your sauté mixture. Place dried bread into an oven safe deep pan that has been lightly buttered and stir in the sauté mixture with the bread. Add 3 beaten eggs into your mixture. Place uncovered in a 350F oven for about 30 minutes.

Almond Berry Chicken Salad: Your New Summer Go-To Recipe

Have you been looking for a simple and nutritious recipe to make this summer? Whether you have been looking for a quick lunch before heading to the pool or a refreshing dinner outside on the patio, we have you covered with this delicious recipe! This salad consists of fresh and in-season berries, sliced almonds, and seasoned baked chicken on a bed of fresh spinach leaves, all topped with poppy seed dressing. This recipe is cold (which is a staple in this heat) and full of flavor, so follow along and get inspired for your next summer meal!

Almond Berry Chicken Salad with Poppy Seed Dressing

Total time: 35 minutes.

Serves: 2.

All you need:

1 lb. package of 2 boneless, skinless chicken breasts (we used SmartChicken)

1.5 tsp. Mrs. Dash Salt-Free Chicken Seasoning

1 tbsp. olive oil

4 cups baby spinach

1 cup blueberries

1 cup strawberries

1/2 cup sliced almonds

4 tbsp. poppy seed dressing (we used Marzetti but feel free to pick up your favorite)

All you do:

1. Gather all listed ingredients.

2. Preheat oven to 425 degrees F.

3. Add 1 Tbsp. of olive oil and 1.5 tsp. of chicken seasoning into a bowl and mix together.

4. Place chicken breasts on an ungreased pan, 8 x 8, and brush the olive oil and seasoning mixture evenly onto the two chicken breasts. 

5. Bake in the oven uncovered for 25-35 minutes until the chicken is no longer pink on the inside. Check the chicken with a food thermometer and make sure the chicken reaches at least 165 degrees F, so you know it is safe to eat and cooked thoroughly. 

6. While the chicken is baking, wash the strawberries and blueberries with cold water. Cut the tops off of the strawberries and slice each strawberry in half. 

7. Place ½ cup of strawberries in one bowl and ½ cup of strawberries in another bowl. Add ½ cup of blueberries to each bowl of strawberries. 

*One bowl of berries will top one salad bowl.

8. After the chicken is done baking, transfer the chicken breasts to a cutting board and dice into bite-sized chunks. Separate the chicken chunks into 2 servings. 

9. Add 2 cups of spinach leaves to each salad bowl (doesn’t need to be exact). 

10. Top each salad bowl with 3 ounces of chicken breast chunks.

11. Add the fresh blueberries and strawberries on top of the chicken. 

12. Add ¼ cup of almonds to each salad.

13. Add 2 tablespoons of poppy seed salad dressing to each salad. 

14. Enjoy the cool, colorful and nourishing salad!

Now, if you're thinking you may need a little more substance, add some carbs! We have our protein and well over the recommendation of half our plate being fruits and veggies, but this meal could use some more carbs. They're nothing to be afraid of! A side of pasta or rice would be a great, more filling addition. Listen to what your body needs. It's quite smart. J

Do you have a favorite summer meal? We'd love to hear about it!

Until next time,

Your West Lakes Hy-Vee Dietitian Team

Balance Magazine Highlights: June 2018 Issue

There is still one more week in June, so come grab your FREE June edition of Balance magazine before it’s gone! This month’s issue features the Wahlberg family with Mark, Donnie, Paul and their mother on the front cover. This article takes a peek into the careers and lives of the Wahlberg brothers, ranging from their “Wahlburger” food business to gathering for family dinners. Besides behind-the-scenes details of life as a Wahlberg, this month’s issue is also full of a variety of nutrition, health & wellness, fitness and food articles. You’re guaranteed to learn something new! Check out some dietitian highlights below!

Fermented Foods (Pg. 10)

This article details the importance of fermented foods and why dietitians recommend them! Fermented foods are full of good bacteria called probiotics, which help keep your digestive system on track. Foods such as kimchi, yogurt, kefir and kombucha are highlighted in Balance as they are rich sources of probiotics. In addition, each of these products adds essential nutrients to your diet. For an example, kombucha is a carbonated tea that has been fermented with bacteria and yeast that may help with digestive issues such as diarrhea and irritable bowel syndrome. A healthy gut is a happy gut!

Sock It To Me (Pg. 41)

Salmon is a high quality protein to add to your meals, especially when Sockeye Salmon season is here! Check out this article to learn about the health benefits and nutrients of salmon, how to cook it well and where the best salmon comes from. Wild sockeye has a unique flavor, is bright red in color and extra firm in texture. Hy-Vee’s sockeyes are also rich in protein and omega-3 fatty acids, which promote optimal brain and heart health. Swim on over to this article to read more on how to grill and cook this delish fish perfectly this summer!

Foods for Healthy Blood Pressure (Pg. 43)

Many foods are good for lowering blood pressure and this article details a handful. According to the America Heart Association (AHA), an estimated 103 million U.S. adults have high blood pressure, so it’s important to talk about! Potassium, calcium, magnesium and fiber found in vegetables, fruits, low-fat dairy, whole grains, nuts and seeds all contribute to a heart-healthy diet. This article cites studies that link consumption of whole grains and low-fat dairy to a reduction in blood pressure. Read more on page 43 to get a tasty breakfast bowl recipe that incorporates these blood pressure reducing foods!

Sports Nutrition (Pg. 79)

Fueling your body is important, especially when exercising. Our bodies need a variety of nutrients, vitamins and minerals each day, and when we exercise these needs increase. This article provides a few examples of high-energy foods including whole grains, fruits and veggies, dairy, nuts and seeds that make great fuel and recovery foods. Head to page 79 to find out what vitamins and minerals these foods provide and why they are beneficial in fulfilling your body’s needs!

We all could use a little more Balance in our lives. Stop on by your West Lakes Hy-Vee to find yours today. J

Until next time,

Your West Lakes Hy-Vee Dietitian Team 

Beach Bodies

It’s June now, and since we’re in Iowa, that means it’s HOT. Winter has finally left us, we can break out the shorts and enjoy all things glorious summer! Now, there are plenty of things to do in central Iowa during the summer – roam around the Farmer’s Market, go on walks/to parks, hit the golf course – but one thing stands out as the coolest way to beat the heat: water! Going to the pool, the beach, sailing around Saylorville or even setting up a sprinkler in the yard are all ideal when it comes to getting that heat relief. As fun as it is though, it can be anxiety inducing for many because of the often sought after “beach body.”

It seems like everyone wants to have a beach body, and many of you are probably working hard on yours. As swimsuit season gets closer each year, the dieting increases, as do workouts and often self-loathing thinking your body will never be ready. Guess what, though? You already have a beach body. We put so much pressure on ourselves to try to look “better” to avoid embarrassment, shame and insecurities surrounding our bodies, but all our bodies ever do is try to take care of us the best they know how. We come in all shapes and sizes, and there is nothing wrong with that!

Check out this video by ASDAH (Association for Size Diversity and Health)! I love it and think it’s such a fun depiction of our beautifully different bodies: https://www.youtube.com/watch?v=H89QQfXtc-k.

Now, there’s nothing wrong with exercising and eating nutritious foods as both are good for overall health. It’s just important to note why you’re doing it. If it’s solely to look better, that may not be a sustainable or mentally healthy reason. But if you move in ways you love and make you feel good, and eat foods you love and make you feel good (including things like ice cream!), that will likely be a more enjoyable way to live and take care of your body.

I think something that is not said enough is that all bodies are good bodies. Contrary to societal beliefs, body size does not determine a person’s worth or how they should be treated. It doesn’t matter what size your body is, or what imperfections you may have (as we all do), all bodies are equally worthy of care and respect. Does that mean everyone treats bodies of all sizes with respect? Unfortunately, no. But that doesn’t make your body any less worthy.

When the weather is hot (or any other time) and you want to find some water to cool down, put on your favorite swimsuit and get out there! You don’t need chiseled abs or toned arms, your beach body is perfect as is. I know it’s much easier said than done, but try not to let your thoughts or worries about your body hold you back from living your fullest life. If this is new to you and you want to learn more about body acceptance, intuitive eating or health at every size, please reach out to me! I’d love to chat with you.

Warmly, until next time,

Dietitian Melissa

Lemon Balsamic Summer Pasta Salad

Memorial Day is only one week away, and if you’ve been wondering what to bring to your get together, I have just the dish! It’s supposed to be a nice, hot weekend here in Central Iowa, so cold foods are what our bodies tend to crave. To me and my taste buds, I would enjoy this salad with some watermelon and a juicy burger. What would you pair it with? Follow the steps below to make this super simple dish!
 

Lemon Balsamic Summer Pasta Salad

Prep time: 15 minutes

Cook Time: 11-13 minutes

Servings: 8-12

All you need:

16 oz whole wheat fusilli pasta (or pasta of choice)

1 cucumber, chopped

1 yellow bell pepper, chopped

2 medium sized tomatoes, chopped

½ cup fresh parsley, chopped

4 oz (1 container) crumbled feta cheese

For the dressing:

¼ cup balsamic vinegar

¼ cup olive oil

1 teaspoon salt

1 teaspoon black pepper

1 tablespoon Dijon mustard

¼ cup freshly squeezed lemon juice (approximately 2 lemons)

All you do:

1. Shop items.

2. Boil pasta according to package directions, cooking until al dente. Strain and rinse with cold water until pasta is chilled. 

3. In a large bowl, combine cucumber, bell pepper, tomatoes, parsley and feta cheese. 

4. In a small bowl, whisk together all dressing ingredients.

5. Pour dressing over veggie mixture.

6. Add pasta to mixture and stir to combine. 

7. Enjoy!

This pasta salad is colorful, packed full of nutrition, and 1 out of 1 chefs approve! (Just ask Chef Alex J)

Have a safe and happy Memorial Day and we’ll talk soon!

-Dietitian Melissa

*This recipe was adapted from kitschencat.com.

International No Diet Day

Yesterday was “International No Diet Day,” which may sound like a made up thing, but I found it on the internet so it must be true. [That’s a little playful sarcasm I hope you come to recognize as these blogs continue. ;)] Personally, I consider every day to be No Diet Day and it is such a freeing way to live! Now, I know this sounds strange coming from a dietitian since we straight up have the word “DIET” in our profession’s name, but let me explain. There are roughly one million diets out there (ok maybe not quite that many but it’s close), and figuring out which one to follow can be very confusing. That’s where I come in with the spoiler: you don’t need to follow any of them.

Let me start by saying, if you have a serious medical condition or life-threatening food allergy, following your doctor’s prescribed diet is in your best interest. However, if you don’t fall into that category, you truly do not need to be following any particular diet. This includes “lifestyle changes,” “clean eating” or anything else that says it isn’t a diet but secretly is. If it looks like a diet and sounds like a diet, it’s a diet regardless of what it’s being called. I’m talking about anything that requires you to count your macros, calories, points, etc, requires you to eat certain portion sizes or eat from a specific food list, eat within a certain time frame or has any rules whatsoever.

If you’re currently on a diet, it’s not your fault that you’re on it. You’re probably just trying to be healthy, lose weight or better yourself in some way, and I understand the allure. Diets run rampant in our society and they make big promises; I’ve been on my fair share over the past decade too. But now that I’ve seen the (metaphorical) light, I’ve learned how to change my ways and my relationship to food has never been better. I no longer feel the need to adhere to food rules of any kind, and I don’t feel any guilt for the food I eat, because food doesn’t define morality, making us “good” or “bad.”

This food freedom I’m talking about stems from learning about Intuitive Eating (IE). I’ve mentioned IE briefly before, but today am going to delve in a little deeper. Firstly, IE is NOT a diet, and if you’ve ever seen it promoted as a means to weight loss, that is not true IE. It was created as a guide to help people learn how to discover the satisfaction of eating again, in a rule-free manner. If you’ve ever been on a diet and then quit it, you may understand what I’m talking about. You go from having rules and structure to not really knowing what to eat, and that’s very common! But you know who the true expert of your food needs is? Your body! It’s very smart and dare I say, intuitive, to what you need on any given day. We just stopped listening to our bodies somewhere along the way.

There are 10 steps to intuitive eating:

1. Reject the diet mentality

2. Honor your hunger

3. Make peace with food

4. Challenge the food police

5. Respect your fullness

6. Discover the satisfaction factor

7. Honor your feelings without using food

8. Respect your body

9. Exercise – feel the difference

10. Honor your health with gentle nutrition

These principles are outlined in great detail in the book “Intuitive Eating,” by Evelyn Tribole and Elyse Resch. If you struggle with your relationship with food and would like help working through these steps, please reach out to me! I would be happy to help you discover the freedom that comes through Intuitive Eating, so that No Diet Day can become your everyday too.

Until next time,

Dietitian Melissa

These views are reflective of Melissa personally and not of Hy-Vee, Inc. This advice is not meant to take the place of your primary care provider.

National Zucchini Bread Day

Bread is one of my favorite foods (Oprah and I have that in common), and zucchini is a versatile, nutritious addition to many meals. Today just so happens to be National Zucchini Bread Day, which I did not know existed but am excited about! To celebrate, I whipped up a loaf of zucchini bread to share with you below. It even has chocolate, so you know it’s good!

Dark Chocolate Zucchini Bread

All You Need:

Cooking spray

1/2 cup sugar

2 tbsp vegetable oil

2 large eggs

1 cup unsweetened applesauce

1/4 tsp vanilla extract

2 cups whole wheat flour

2 tbsp cocoa powder

1 1/4 tsp baking soda

1 1/2 tsp ground cinnamon

1/4 tsp salt

1 1/2 cups finely shredded zucchini (about 2 medium zucchinis)

1/2 cup semisweet chocolate chips

All You Do:

1. Preheat oven to 350°F; grease 9x5 loaf pan and set aside.

2. In a large mixing bowl, combine sugar, vegetable oil, eggs, applesauce and vanilla extract. Whisk together until well-blended.

3. Add the flour, cocoa powder, baking soda, cinnamon, and salt to mixture and stir until combined.

4. Add the shredded zucchini and chocolate chips and fold into the mixture until evenly distributed.

5. Pour the mixture into the greased loaf pan from step one and spread evenly.

6. Place in oven and bake for 60-75 minutes, or until a toothpick comes out clean from the center of the loaf.

7. Remove the pan from the oven and let cool for at least 10 minutes. Finish cooling on cooling rack if desired.

8. Enjoy!

Pro-tip: Enjoy with whatever topping you like. I personally prefer butter slathered on top as it is delicious and satisfying to my taste buds, but you do you. J 

Until next time!

-Dietitian Melissa