Your Traveling Health Guide

Anyone else flying over the holidays? Anyone else hate flying because it leaves your body feeling out of whack? I found this infographic on Pinterest and thought it was worth sharing. Who knew there was actually advice on this type of thing?! The tips and tricks below will hopefully result in you feeling ready to party when you get off the plane. 

Safe travels and happy holidays! 

-Dietitian Amanda

Healthier Holiday Beverages

If you’re planning to incorporate some healthier holiday foods onto your plate this season, you may also want to keep in mind the beverages and refreshments you’ll be consuming.   

Rich and delicious eggnog, hot chocolate and peppermint mochas are popular choices this time of year. But these items are not only loaded with flavor, they’re also loaded with calories and added sugars. 

If hot chocolate or eggnog is a holiday favorite of yours, there’s no need to entirely avoid them, just choose a smaller portion. Try serving these drinks in a shorter or smaller glass. When making these items, you could also consider substituting dairy milk with unsweetened nut-based milks such as almond, cashew or coconut milk. These unsweetened nut-based milks typically have two-thirds the calorie content of traditional fat-free dairy milk.

Try this lighter hot chocolate recipe adapted from eatingwell.com, provided by Truvia®. 

Reduced-Calorie Hot Chocolate
Serves 3.

All you need:

2 tbsp Truvia® calorie-free sweetener

3 tbsp unsweetened cocoa powder

2 cups unsweetened almond milk

Dash of cinnamon

All you do:

1. Mix together Truvia® calorie-free sweetener and cocoa powder in a small saucepan; add almond milk and whisk until blended.

2. Cook over medium heat, stirring to prevent scorching, until very hot. Do not boil.

3. Serve in mugs and top with a dash of cinnamon.

New Year’s Eve is typically a popular holiday where tasty cocktails and mocktails are consumed. Regardless of whether you prefer cocktails or mocktails, La Croix sparkling water can help keep you on track as the New Year begins. This zero-calorie beverage is free of added sugar and artificial ingredients and consists of just natural flavors extracted from fruit. Try this recipe below.  

LaCroix Raspberry-Lime Cocktail:

All you need:

3 to 5 raspberries

2 oz tart cherry juice

Ice

LaCroix lime-flavored sparkling water

2 oz vodka, optional

All you do:

1.  Muddle raspberries in a tall glass. Add cherry juice and ice.

2. Top with LaCroix lime-flavored sparkling water.

3. For an extra kick, add vodka. 

The impact on health of excess calories from sugary drinks is well known. Regularly consuming sugary drinks increases a person’s risk of obesity, diabetes and heart disease. Excess alcohol – also providing additional calories – has its own health consequences long-term. At the end of the day, it’s all about moderation and balance. If you’re struggling to figure out how to acquire this balance, you know who to reach out to – your West Lakes Hy-Vee dietitians. 

Have a Merry Christmas and a Happy New Year!

-Dietitian Natalie

A Few of My (New) Favorite Things

We are constantly getting new products in at our store. That’s super exciting and all, but even though I work in a grocery store, I sometimes get in the same habits as other grocery shoppers and buy the same products I always buy and don’t pay attention to the rest. Here’s a list of some new products that I have discovered lately and I want you to know about them too!

RTIC Tumblers

This is the perfect gift or stocking stuffer for the cold water drinker in your life! This mug will keep cold beverages cold for hours - maybe days! Seriously! I use my RTIC tumbler every day so that I can have ice cold water all of the time. I simply fill it with ice in the morning and just keep adding water as needed throughout the day. RTIC tumblers are also great for hot beverages, especially if you like drinking your first sip of coffee at noon or later. (Your hot beverage may not cool off enough for you to be able to drink it for a few hours!) Currently located in aisle 6 but sometimes you can also find them by the seasonal items.

BigSlice Kettle Cooked Apples

These kettle-cooked apples are delicious and are a perfect guilt-free snack. (All varieties are under 100 calories.) Also, if you’re craving apple crisp, but either don’t want to make it or don’t want the calories, just take a packet of these apples, remove them from the packaging, warm them up and top with your favorite granola and it makes a nice little substitution! This product comes in several varieties; below are a couple of my favorite. Located in the snack aisle of our HealthMarket.

 Green Giant Riced Veggies

This product is made up of vegetables that are shaped like rice; they consist of only vegetables and are great to use in place of regular rice. Since they are made out of vegetables, they contain more vitamins and fiber and fewer calories and carbohydrates than white rice. Use them in place of rice or serve them as a side. Located in the frozen vegetable section.

Green Giant Veggie Tots

A spin-off of the traditional tater tots, these are exactly like traditional tater tots, but made with broccoli or cauliflower (not pictured) instead of potatoes. Eating your vegetables should be fun, right? Veggie tots are a great alternative to French fries (similar texture but more nutritious). Located in the frozen vegetable section.

Spiralizer/Spiral Cutter

Have you heard about this trendy new kitchen utensil? Spiralized vegetables are popping up all over the place and this product will help you to make your own spiralized vegetables at home! Spiralizing is a new way to eat healthy while still enjoying Italian, Thai, Chinese, Indian, Greek, Cuban or American flavors. It’s making “noodles” out of any and every vegetable, from zucchini to beets to carrots. To spiralize veggies…

• Slice off the ends of the vegetable so it’s flat and even.
• If the outer skin is inedible, peel it before spiralizing.
• If your produce exceeds 6 inches in length, halve it.
• Before tossing noodles with a sauce, pat them dry with paper towels so your sauce maintains its thick consistency.
• When cooking noodles, simmer or stir-fry them so veggies remain crisp-tender and hold their shape.

This product will make a great gift or stocking stuffer for yourself or the foodie in your life. And if you’re looking for a recipe that uses spiralized vegetables, try this one: https://www.hy-vee.com/meal-solutions/recipes/Sweet-Potato-Carbonara-with-Kale-R10708.aspx

Located on the dietitian table for the month of December and also in aisle 6 by the rest of the kitchen utensils.

Aidells Chicken Meatballs

This is not a brand new product, but it’s newer to the market in the last few years and it’s a crowd-pleasing item to take to holiday parties. These are just like meatballs made from beef, but they are made from chicken so they have less saturated fat and therefore fewer calories. They are already pre-cooked so all you have to do is warm them up in a microwave or slow cooker and they are ready to go! They are great as a side, on a meatball sub or served with pasta. They are available in the following varieties: Italian style, sweet and sour, teriyaki pineapple, caramelized onion and spicy mango and jalapeno. I have tried every single flavor and they are all delicious! Located in the meat department.

 LARABAR Minis

A perfect, portion-sized 100-calorie snack. These bars are just like the regular Larabars, but half the size - and you will recognize every ingredient on the label! Located in the HealthMarket. 

-Dietitian Amanda

Ward off the Holiday Weight Gain

It is officially the week of Thanksgiving, which means holiday gatherings are already in full swing. Between all of the Thanksgiving and Christmas celebrations with co-workers, families and friends, we now celebrate the holidays from mid-November thru the beginning of January. This is a fun time of the year and holidays are definitely meant to be celebrated, but all of the back-to-back celebrations can make it a little tricky to find balance when there is rich and delicious food waiting for you at every holiday party. A common concern during this time of year is how to ward off that holiday weight gain. The good news is your body can bounce back rather quickly after one day of indulging. However, when one day of celebrating turns into days and days turn into weeks and weeks turn into months, all of those extra calories can really add up. Here are a few tips to help you balance out the holiday fun and maintain your healthy lifestyle:

1. Anticipate the event, but focus on the non-eating aspects you enjoy. Too often we get wrapped up in all the food and forget to focus on socializing with those around us. When you look back at past holidays, what do your favorite memories consist of? Is it the people or the food? Interacting with those around you can help you keep your mind off of the piles of food that surround you.

2. Be active on the days of your celebrations and also throughout the holiday season. Start your day with a workout. Get up and go for walk, or jog or bike ride or head to the gym before you head out to the celebration. After the meal, try to get the whole group involved in a game of flag football, a group walk, a scavenger hunt around town or find a nearby ice skating rink. These activities can all help you burn off some of the extra calories you will be consuming.

3. Eat a balanced breakfast and/or a healthy snack before you head out to the main event. If the celebration isn’t until the evening hours, make sure you eat something for lunch too. Do not fast all day to save up for the big meal later. That will only make you more prone to overeating later.

4. Bring a healthy appetizer or dish to the event. This ensures that there will be something healthy for you to eat. A veggie tray is always a good option.

5. Socialize in a different room than where all of the food is located. If you sit around all of the food you will only be tempted to keep grazing on all of the appetizers before the meal. Grab a small plate of appetizers and your favorite drink and go hang out in a room away from all of the food.

6. Follow the plate method. If this is a new concept for you, here’s a visual of what this entails:

The plate method is a way to enjoy a variety of foods and helps keep your portions in check. A healthy plate includes selections from all of the food groups. If you follow the above plate method you will get fruit, vegetables, grains, protein and dairy. Indulge in your favorites but be mindful of portions. It should also be noted that the plate method is based on a 9-inch plate. Side note: Thanksgiving is the only day where green bean casserole gets to be counted as a vegetable :)

7. A lot of our favorite holiday recipes include ingredients such as butter, sour cream, cream cheese and mayonnaise. These ingredients are all very high in fat, which also makes them high in calories. Did you know that Greek yogurt can be a healthy substitution for these high-fat, high-calorie items? Here are some helpful substitutions:

• 1 cup butter = ¼ cup plain Greek yogurt + ½ cup butter
• 1 cup of oil = ¾ cup plain Greek yogurt
• 1 cup of sour cream = 1 cup plain Greek yogurt
• 1 cup of mayonnaise = 1 cup plain Greek yogurt
• 1 cup cream cheese = 1 cup plain Greek yogurt
• 1 cup buttermilk = 2/3 cup plain Greek yogurt + ¼ cup buttermilk

Remember, above all else, enjoy the holiday season with those you love. I hope these tips help you conquer these next six weeks of celebrating effortlessly. And when it’s all over, get back to your normal eating and exercise habits as soon as possible. As always, please stop by the dietitian office if you have any questions or need some ideas for healthy appetizers! Happy Holidays! 

-Dietitian Amanda

Lightened-Up Broccoli Cheddar Soup

This broccoli cheddar soup is full of flavor, packed with protein and lighter on saturated fat grams compared to a traditional broccoli cheddar soup recipe. It tastes great on a cold, crisp November fall day...Or on a sunny and 65°F fall day (more typical of this year's Iowa fall weather)!

Makes 4.5 servings (about 7 cups)

Total time: 40 minutes

All you need:

2 tbsp. olive oil

1 cup diced onion

1/2 cup diced carrots

1/2 cup diced celery

2 tbsp. all-purpose flour

1 tsp. ground black pepper

2 cups reduced-sodium chicken broth

1 (12 oz or about 4 cups) bag frozen chopped broccoli 

1-1/2 cups unsweetened original almond milk

1 cup Fage fat free plain Greek yogurt

3 cups freshly grated reduced fat sharp cheddar cheese

All you do:

In a large saucepan, sauté onion, carrots and celery in olive oil over medium-high heat. Cook until onion is soft, about 7 minutes. 

Whisk in flour and black pepper, sauté 30 seconds. Gradually stir in broth and broccoli. Add lid to saucepan and bring soup to boil. Cook until broccoli is tender. Remove lid and blend mixture with handheld blender until mixture reaches desired consistency. Stir in almond milk and yogurt. Add cheese one cup at a time, stirring until thoroughly mixed. Simmer soup for an additional 5 to 10 minutes with lid on until evenly heated through. 

Top with additional shredded cheese, salt, and black pepper to taste.

Nutrition Facts per serving (1 ½ cups): 375 calories, 21g fat, 7.5g saturated fat, 974mg sodium, 16g carbohydrate; 3g fiber, 28g protein.

Featured Kitchen Gadget: Immersion Blender

In this recipe, I used an immersion blender to blend the vegetables.  An immersion blender, also known as a handheld blender, is used to blend ingredients or purée foods in the container in which they are prepared.  It can be a useful tool for soups and sauces and is typically less messy than using a traditional blender or food processor.  The blended vegetables in the broccoli cheddar soup attributed to its creamy texture and consistency.  

As always, be sure to reach out to your West Lakes Hy-Vee Dietitians for all your health and wellness questions!

Enjoy!

-Dietitian Natalie 

Yogurt's Hidden Gem–Probiotics

Some of you may have seen this article in the Des Moines Register last week, but in case you missed it, here it is:

The human digestive system is naturally inhabited by billions of bacteria that are collectively called the microbiome. Most of the bacteria resides in the lining of the human gut, which contains about three pounds of bacteria. The balance of beneficial and harmful bacteria is vital for immune health, and can be thrown out of balance by a wide range of circumstances. These include antibiotic use, poor diet, excess alcohol intake, stress and disease. In circumstances like these, beneficial bacteria can decrease in number, allowing harmful competitors to thrive. Beneficial bacteria aid in absorption of nutrients, fight against infections and help with digestion. Poor gut balance can cause digestive problems including gas, diarrhea and constipation. Emerging research is showing healthy individuals tend to have a more diverse makeup of bacteria compared to people with certain diseases. Research is being done studying the link between gut bacteria and almost every disease in the body. While the evidence is still forming, there appears to be a link between certain cancers, obesity, inflammatory and intestinal diseases and bacteria makeup of the gut.

A diet containing probiotics and a wide variety of plant foods that are low in sugar and saturated fat may help create a more diverse microbiome. Dannon® Oikos® Triple Zero yogurt is the dietitian pick for November, and is a great source of beneficial probiotics, plus it contains prebiotics as well. Prebiotics act as food for the beneficial bacteria in the gut. Chicory root is the prebiotic source in Oikos® Triple Zero yogurt, and is naturally sweet, but provides no calories. The main sweetener in the yogurt is stevia, a natural plant-based sweetener. Other sources of prebiotics include fibrous plant foods, especially leeks, artichokes, asparagus, bananas, legumes and oatmeal. 

There are many other probiotic products on the market with claims for potential health benefits, many of which only have preliminary research to support at this time. The following foods contain probiotics.

• Yogurt
• Kefir (fermented dairy product, consistency of liquid yogurt)
• Sauerkraut
• Fermented foods, such as mirin and tempeh
• Look for “live and active cultures” logo
• World Health Organization states that probiotics must remain alive for duration of shelf life and be in amounts high enough for beneficial effect for product to claim probiotic effect

Adding Oikos® Triple Zero yogurt to your daily diet is a delicious way to increase your probiotic intake. It comes in many delicious flavors including Banana Crème, Chocolate, Coconut Crème, Coffee, Strawberry, Salted Caramel and more. In addition, each single serving size container boasts 15 grams of filling protein, making this a great addition to your breakfast or afternoon snack.

If you have questions regarding probiotics, stop by the dietitian office and I’d be happy to answer your questions!

-Dietitian Amanda

Power Up Your Plate With Pork

October is National Pork Month and a great time to power up your plate with pork. The high quality of protein in pork may help you feel fuller longer, provide you with an excellent source of many B vitamins for energy and may even help you lose weight.

For a healthy and balanced diet, choose lean cuts of pork. To identify lean cuts of pork at the grocery store, look for the word “loin” on the label, such as pork tenderloin or loin chop. Pork tenderloin is just as lean as a skinless chicken breast. An analysis by the U.S. Department of Agriculture found there are six cuts of pork that are considered either extra lean or lean by labeling standards (less than 10g of fat, 4.5g saturated fat, and 95 mg of cholesterol per serving). These include pork tenderloin, pork boneless top loin chop, pork top loin roast, pork center loin chop, pork sirloin roast and pork rib chop.

The U.S. Department of Agriculture recommends that the safe end-point for cooking pork is now 145^oF (lowered from 160^oF). At 145^oF, the pork will be a little pink in color, but is safe to eat. Since today’s pork is leaner than ever, the lower cooking temperature results in a juicier, more flavorful meat. Always use a meat thermometer to ensure proper cooking temperature.

Pork is a versatile product that can easily be incorporated into all your meals. Try these simple ideas and remember to choose lean cuts of protein!

At breakfast:

-Make your own healthy breakfast sandwich at home. Start with a light whole wheat English muffin and top with an egg, Canadian bacon (more lean than regular bacon) and low-fat cheese.

-Scramble together eggs, Canadian bacon and veggies and place on a whole wheat tortilla. Serve with your favorite salsa.

-Try Stick-With-You Sunrise Muffins (recipe below).

At lunch:

-Substitute pork for chicken in your favorite homemade chicken noodle soup recipe, or substitute pork for beef in your traditional chili recipe.

-Top romaine lettuce, spinach or kale with thinly sliced pork tenderloin, black beans, pineapple and one of your favorite citrus fruits.

-Fill a whole wheat wrap with lean pork, avocado, red onion and diced green chiles.

At dinner:

-Stir-fry cubed pork loin with your favorite vegetables and serve with quinoa.

-Consider lean pork as a pizza topping; use a whole wheat pizza crust and top with lots of vegetables and 2% shredded cheese.

-Make stuffed peppers using 96%-lean ground pork.

Get your day started off with a powerful punch of protein from pork with these simple and delicious muffins!

Stick-With-You Sunrise Muffins

Serving size: 2 muffins

Serves 6.

All you need:

Hy-Vee olive oil spray

6 tablespoons minced green onion

9 tablespoons chopped red bell pepper

Freshly ground black pepper, to taste

12 ounces baby spinach leaves

8 large eggs and 4 large egg whites

3/4 cup skim milk

24 slices Amana Canadian bacon

4 ounces grated reduced–fat crumbled feta cheese

All you do:

1. Heat oven to 350 degrees F and arrange rack in middle. Spray muffin pan with olive oil spray.

2. Spray olive oil in a large frying pan and heat to medium. Add onion and bell pepper; season well with freshly ground black pepper and cook until softened, about 1 minute. Add spinach and cook until spinach is well wilted, about 2 minutes

3. In a bowl, scramble eggs and egg whites and mix with skim milk.

4. Place 2 Canadian bacon slices in the bottom of each muffin cup to line it and top with vegetable mixture

5. Divide eggs into muffin cups and divide feta cheese evenly among the cups.

6. Put muffin tin on a baking sheet and bake for about 15 to 18 minutes.

Easy Tip:  Prepare multiple muffins and keep frozen. Muffins can be easily microwaved for 1-2 minutes to re-heat for an easy grab-and-go breakfast.

*Adapted from the National Pork Board.

-Dietitian Amanda

Ingredient Spotlight: Pumpkin

October has arrived. This means fall is in full swing. If you’re looking for and craving all things pumpkin spice, this fiber-ful dip should hit the spot! It will be a festive addition to all your tailgates, fall parties and potlucks. 

Pumpkin Spice Dip

1 (15 oz) can pumpkin puree (not pumpkin pie mix)

2 (5.3 oz each) containers vanilla yogurt, such as Oikos Triple Zero Vanilla

2 packets stevia

1 tbsp pumpkin pie spice, plus additional for garnish

1½ tsp cinnamon

Graham crackers and/or apple and pear slices, for serving

All you do:
Stir together pumpkin, yogurt, stevia, pumpkin pie spice and cinnamon. Sprinkle with additional pumpkin pie spice. Serve with graham crackers, apples or pears, if desired.

Pumpkin is a vegetable from the squash family. It offers a variety of health benefits, one of the most prominent being its vitamin A content. Just one half cup of pureed pumpkin offers 280% of the daily value of vitamin A. That half cup also provides 4 grams of fiber, making pumpkin a diabetic-friendly choice. It also has just 10 mg of sodium and 65 mg potassium, making it a heart-healthy choice. With only 50 calories per half cup serving, this fall favorite is also weight-management friendly. 

Happy Fall!

-Dietitian Natalie 

Conversation Starters

Looking for ways to get the conversation going with your kids at meal times? Check out these ideas that were featured in the Back to School edition of the Hy-Vee Seasons magazine!

Preschool:
-If you could be any animal, what would you want to be and why?
-What is your favorite book? What characters did you like and why?
-In the book, Green Eggs and Ham, Sam-I-am says he will not try green eggs and ham. Then he does and he likes them. Have you ever tried something for the first time and said, "Hey, I like this!"

Elementary:
-What do you like most about school so far?
-What do you want to be when you grow up?
-What can you give or do for someone that doesn't cost any money?
-What do you think about rules? Do you think they're important? What are some rules you have at school?
-If you have three cookies and five friends, what would you do?

Middle School:

-Did you read any new books from the library? 

-If you had three wishes, what would they be?

-Talk about something nice someone did for you this week or something that you did for someone to make them feel better.

-What makes someone a good friend?

-What do you do when you disagree with your friends?

High School:

-How did your science experiment turn out?

-What special talents do you bring to the table when you work on group projects?

-How do you know when you can trust another person?

-What traits about your mom or dad would you like to have as an adult?

College:

-What are your favorite classes?

-What types of food do you enjoy eating around campus?

-What do you enjoy doing for fun?

-What is the best thing that's happened to you since you started college?

-Are you finding any classes more interesting that you expected? Why?

-What is one way that you take care of yourself?

-Dietitian Amanda

National Family Meals Month–Whole-Grain Lasagna Cups

September is National Family Meals month. Your West Lakes Hy-Vee Dietitians encourage you to eat one more family meal together each week. Below shows a step-by-step method in creating a healthy, tasty and fun recipe. The whole family can be involved in making these Whole-Grain Lasagna Cups!

Gather the following ingredients:

Reduced-fat mozzarella cheese, whole-grain lasagna noodles, dried parsley, dried basil, lean ground turkey, low-fat cottage cheese, pasta sauce or marinara sauce.

Traditional lasagna ingredient	Ingredient to swap	Health benefits of swap
White flour lasagna noodles	Whole-grain lasagna noodles	Increase in fiber
Whole milk shredded cheese	2% reduced-fat shredded cheese	Decrease in calories and saturated fat grams
Ground beef	Ground turkey	Decrease in calories and saturated fat grams
Part-skim ricotta cheese	Low-fat 1% cottage cheese	Decrease in calories, saturated fat grams, increase in protein
Traditional pasta sauce	Prego Light Smart pasta sauce	Decrease in calories and grams of added sugar

Cook entire box of lasagna noodles according to package directions. Drain noodles. Spread noodles out on a paper towel to dry and cool.   

While noodles are cooling, brown ground turkey in a skillet with ½ tablespoon basil and ½ tablespoon parsley. Drain turkey.

 Stir in 2 cups pasta sauce. Cover and simmer for about 10 minutes. Set aside.

Place a cooled lasagna noodle on a cutting board. Find a household item that is similar in size to the bottom of a muffin cup, such as a wine glass. Cut the cooled lasagna noodles into circles. You’ll use about 3 whole lasagna noodles for this step. Discard scraps.

 Coat a standard 12-cup muffin tin with olive oil non-stick cooking spray. Place one cut-out lasagna noodle circle in the bottom of each muffin cup.

Place cooled lasagna noodles on cutting board. Using a knife or the edge of a spatula, cut the noodle in half lengthwise. You’ll use 6 lasagna noodles for this step.  

Wrap each noodle half around the inside of a muffin cup to form the sides of the lasagna cups.

Spoon about 2 tablespoons of turkey mixture into each noodle cup.

In a small bowl, combine 1 cup low-fat cottage cheese, ½ cup reduced-fat mozzarella cheese and ½ tablespoon ground black pepper.

Place cottage cheese mixture on top of turkey mixture.

Top cottage cheese layer with another layer of turkey mixture, followed by shredded mozzarella cheese.

 Bake at 350 degrees for 15 to 20 minutes.

Serve with additional pasta sauce. 

It’s important to make your family meals balanced to ensure everyone is receiving proper nutrition from each food group. Use MyPlate as a guide to help visualize what a healthy plate looks like. These whole-grain lasagna cups primarily represent the grains and protein food groups. The pasta sauce is also a non-starchy vegetable source and the cottage cheese is a calcium-rich dairy source. To balance this plate furthermore, pair with a leafy green strawberry salad along with an 8 oz. glass of skim milk, and you’ve got a complete meal!

Take the Hy-Vee Family Meals challenge today! Simply post a photo to your social media of your family enjoying a meal together and use the hashtag #hyveefamilymeals. Hy-Vee will donate $1 per post to Meals for the Heartland, up to $100,000. Sharing or retweeting the posts below will also count toward the $1 donation. 

 https://www.facebook.com/HyVee/photos/a.95639907796.97759.84150862796/10153766361267797/?type=1&theater

https://twitter.com/HyVee/status/775724595294986241

-Dietitian Natalie 

Blueberry Pumpkin Seed Back-to-School Breakfast Bars

Looking for a healthy breakfast bar? Try these nutrient-dense back-to-school breakfast bars. Each bar is a good source of protein, fiber and is low in added sugars. Whether you’re a student headed back to school, or an adult headed back to work, these bars are sure to fuel your day the healthy way! 
  

  Base Ingredients

All you need

2 cups quick cooking oats

 ¾ cup sliced almonds

¼ cup 100% pure maple syrup

1 tbsp olive oil

1 tsp salt

2 tsp cinnamon

2 ripe bananas

2 tsp vanilla

2 scoops Tera’s Whey vanilla protein powder

1 scoop Pinnaclife prebiotic fiber 

 All you do

Pulse quick cooking oats, sliced almonds, maple syrup, olive oil, salt, cinnamon, bananas, vanilla, protein powder and fiber in food processor. A high-powered blender works really well.

Using a spatula, press into a 9-inch-square baking pan, lightly greased with Hy-Vee 100% olive oil cooking spray. Bake at 350 degrees for 8 to 10 minutes. 

Topping Ingredients

All you need

½ cup quick cooking oats
¼ cup sliced almonds

1/3 cup pumpkin seeds (pepitas)

1 cup fresh blueberries

¼ cup unsweetened almond milk

½ tsp cinnamon

All you do

Combine oats, sliced almonds, pumpkin seeds, blueberries, almond milk and cinnamon in a medium-sized bowl.  Pour on top of base mixture.  Bake for another 15 minutes.

 Cut into 16 squares. Voila! These bars can be enjoyed as a snack or breakfast item. Substitute the blueberries for raspberries, blackberries, or a mixture of dried fruit.  

Nutrition Facts per serving (1/16^th of recipe): 152 calories, 7g fat, 0.5g saturated fat, 149mg sodium, 19g carbohydrates, 3.5g fiber, 6.5g sugar, 5.5g protein.

-Dietitian Natalie