Back-to-School Breakfasts

It’s that time again! Time for new school supplies and school clothes. Although each new school year means adjusting to a new schedule and routine, we want to make the transition easy with MyPlate. MyPlate is a healthy model for anyone to follow to assist in building balanced meals. MyPlate breaks down each of the food groups to healthy portions that you can use for your own plate. Fruits and veggies should fill half your plate, while protein and whole grains each take up one-fourth. Milk, cheese, yogurt or another dairy option will complete the meal, providing a variety of nutrients. 

You may have heard that breakfast is the most important meal of the day. It’s true because it’s the first meal of the day, but all meals are equally important! Studies show kids who eat breakfast are more likely to have higher test scores, stay focused, have healthier body weights and lower blood cholesterol levels. Starting off the day with key nutrients including protein and fiber will help control hunger, keep you full, focused and ready for anything the day may bring. Eggs, nuts, Greek yogurt, milk and protein-fortified cereals and bars are some examples of protein-rich foods. Oatmeal, whole-grain breads or cereals, fruits and vegetables are options that are high in fiber. Try some of these delicious combos for busy school mornings:

Whole-Wheat Blueberry Pancakes or Waffles

Swap whole-wheat flour for white in your pancake and waffle batter. Throw in some fresh or frozen blueberries and top with more fresh berries and a drizzle of honey. For fun, toss in a scoop of chocolate protein powder for some "mock-choc" pancakes.

Veggie Scramble & Whole-Grain Toast

Scramble an egg with the vegetables of your choice, such as broccoli or spinach. Serve with or on top of a slice of whole-grain toast.

Fruit & Nutty Oatmeal

Make your favorite herbal tea and use the hot water to make oatmeal. Top with dried fruit, chopped nuts and a dollop of Greek yogurt. Add chia or flax seeds for added texture and fiber.

Strawberry Banana Smoothie

Blend: 1 cup strawberries, ½ cup plain Greek yogurt, ½ banana, ½ cup orange juice and 4 to 5 ice cubes.

Blackberry Yogurt Breakfast Parfait

Alternate layers of Greek yogurt and blackberries in a parfait glass or bowl. Sprinkle on granola or nuts to finish!

Breakfast Bean Burrito

Scramble an egg with 1/4 cup black beans. Warm a whole-grain tortilla, fill with egg and bean scramble, top with salsa and wrap up for a quick breakfast on-the-go.

Breakfast On-the-Go Options:

Not enough time for a sit-down breakfast in the kitchen? Try these breakfast tricks that are non-messy, simple and quick to prepare...but most importantly taste great and provide you the energy to start your day off right. 

-Breakfast Taco

1/4 cup 2% shredded cheddar cheese on whole-wheat tortilla. Microwave 30 seconds; roll while warm. Add salsa, if desired. Serve with fresh fruit (1 serving).

-Breakfast Sandwich

1 egg, 1 slice 2% cheddar cheese, 1 whole-wheat English muffin, Sandwich Thin or Bagel Thin, and 2 tsp margarine (or 1 wedge of Laughing Cow cheese).

-Banana Dog

Spread peanut butter on a tortilla shell; place banana in the middle and fold.

-Ham & Cheese Wrap

Wrap string cheese with a slice of Di Lusso deli ham; place whole-grain bread around meat and cheese. Serve with fresh fruit (1 serving).

-Traditional On-the-Go

1 cup dry cereal in a bag and 1 cup berries. Grab a carton of low-fat milk to drink on the side.

-Breakfast in a Bag

Kashi Heart to Heart cereal in a plastic bag, 6 oz carton of light, non-fat yogurt.

-Breakfast Parfait

1/2 cup drained, canned fruit, 1/2 cup light, non-fat yogurt; 1 to 2 tbsp of low-fat granola or whole-grain cereal.

Tune in to our blog next week for some healthy back-to-school lunch ideas!

-West Lakes Hy-Vee Dietitian Team

Iowa State Fair Food Finder App

The Iowa State Fair officially starts this week! People come from all over to experience all the fair has to offer. This includes the entertaining shows and attractions, the delicious award-winning baking entries, the rides, the livestock, different 4-H projects, and yes, even the butter… both fried on a stick and carved into a life-size cow. The fair food itself is an attraction. This year, the fair features over 40 new foods ranging from Bomb Pop Lemonade to Cheesy Fried Enchilada Funnel Cake. What will they think of next year?

FYI – it’s completely okay to indulge in a couple of your favorite not-so-healthy fair foods. If you’re someone who is curious though about the nutritional information of the foods offered at the fair, or maybe you’re someone living with diabetes and need an educated estimate on how many carbohydrates are in your meal, you’ll be pleased to know there is an app available that allows you to do just that – browse the nutritional info of Iowa State fair foods. This app is called the Iowa State Fair Food Finder. Even if you have zero desire to know the nutritional info of your favorite fair foods, this app also serves as a fair food map and informs you of the different locations of fair foods.

   

This app contains a healthier fair food list. The list displays foods under 600 calories, such as:

·         Turkey Sandwich; 1 sandwich, 423 calories

·         Chicken Sandwich; 1 sandwich, 393 calories

·         Shish-Kababs (beef and vegetable); 1 kabob, 176 calories

·         Shrimp, grilled; 5 jumbo shrimp, 203 calories

·         Greek Gyro; 1 gyro, 595 calories

·         Walking Taco; 1 taco, 470 calories

·         Fresh Fruit; 1 cup, 46 calories

·         Pork Chop on-a-stick; 1 chop, 381 calories

·         Lamb on-a-stick; 4 ounces, 234 calories

This app also shows just how much physical activity it will take to burn off calories consumed. After selecting a food and viewing its nutrition info, you can then enter your weight and choose an activity and the app will generate exactly how long it will take you to burn the calories from a serving. Since fair-goers do a lot of walking, below you’ll see examples of new foods as well as traditional foods and the time it’ll take to walk off the calories.

Here’s a link to the web app: http://data.desmoinesregister.com/fairfood/index.html

1. Apple Taco: 410 calories per serving

Although this dish contains apples, the deep fat fried taco shell definitely makes this an indulgence. The good news is that you’ll be doing a lot of walking by just being at the Fair. For a 120 pound person, they’ll need to walk at a slow pace (1-2 mph) for 3 hours and 35 minutes to burn the 410 calories. Knowing this, it’s smart to stick with just one serving!

2. Bauder Mud: 790 calories

Brownie chunks with cream cheese in a chocolate shake and topped with whipped cream and chocolate syrup… this sounds like the kind of treat that will stick around much longer than it takes to consume. For a 140 pound person, this will take 5 hours and 55 minutes of walking at a slow pace (1-2 mph) to burn all those calories. Best to skip the sky ride and lace up if you decide to indulge in this Baud boy.

3. Traditional Funnel Cake: 1119 calories

For a 160 pound person, they’ll need to walk at a slow pace (1-2 mph) for 7 hours and 21 minutes to burn all these calories in a serving.

4. Turkey Drumstick: 1136 calories

This is one of the Fair’s most popular. Be prepared to be walking a lot with this one! For a 180 pound person, it’ll take 6 hours and 38 minutes of walking at a slow pace (1-2 mph) to burn the calories.

So in summary, go ahead and enjoy a couple of your fair food favorites, but indulge in all the other activities the fair has to offer. Enjoy the 2017 Iowa State Fair!

-West Lakes Hy-Vee Dietitian Team

Enter The Wonderful World of Watermelon!

This Thursday, August 3^rd is National Watermelon Day and to celebrate we’re going to show you just how many ways you can enjoy this delicious fruit. In addition to the traditional pizza-like slices, we’ll show you how to enjoy watermelon in kababs, appetizers, iced drinks, salad and even dessert!

Watermelon Dippers

This appetizer is quick and easy to prepare. Pair dippers with plain Greek yogurt or Hy-Vee’s fruit dip for a simple, healthy snack.

Watermelon Pizza

Yes, watermelon can even be in pizza form, but you don’t have to worry about kneading or rise time with this pizza! Have you seen a prettier pizza?! After spreading Greek yogurt on the base, get creative and add any fruit and seeds (like pomegranate) that you like and top with honey or agave nectar. Or just follow this recipe: https://www.hy-vee.com/meal-solutions/recipes/Watermelon-Fruit-Pizza-from-Seasons-R10475.aspx

Watermelon Cut-outs

Use the cookie cutter of your choice to make these watermelon cut-outs! Use the cut-outs as fun snacks or place them in a large pitcher and fill with water or club soda. After sitting for an hour or two, you’ll have a delicious, naturally flavored drink. Another option is to place in the freezer for watermelon ice-cubes.

Watermelon 'n Peaches Cup 

Peaches pair very well with watermelon. Top this beautiful dish off with whipped cream, shaved almonds and a mint sprig for a fancy dessert.

Watermelon Salsa

With only 8 ingredients, this new take on salsa is healthy, simple to prepare and delicious! This is great for entertaining or a sneaky way to get your kids to eat more fruit. All you need is watermelon, strawberries, kiwi, red onion, jalapeño, cilantro, lime and salt… it’s that easy! Pair with Hy-Vee’s black bean Beanitos chips. Find the recipe here: https://www.hy-vee.com/meal-solutions/recipes/Watermelon-Salsa-R8268.aspx

Watermelon Feta Blackberry Skewers

Freshest is best and nothing quite beats watermelon paired with fresh feta and blackberries. The salty feta together with the sweet blackberry is a sure to be a winning combo! Find the recipe here: http://ahealthylifeforme.com/watermelon-feta-blackberry-skewers/

Watermelon "Caprese" With Balsamic Glaze

Substitute tomatoes with watermelon for a new twist on caprese salad. Makes a great appetizer or side salad with just about any summer meal. Find the recipe here: http://www.skinnytaste.com/watermelon-caprese-with-balsamic-glaze/

Chicken with Grilled Watermelon Salsa

Get your protein and fruit in the same serving with watermelon salsa that adds fresh flavor to a lean, skinless, and boneless chicken breast! Find the recipe here: https://www.hy-vee.com/meal-solutions/recipes/Chicken-with-Grilled-Watermelon-Salsa-R10959.aspx

-West Lakes Hy-Vee Dietitian Team

Do the Dew Differently with Dewlicious Melon This Season

The Dietitian Pick of the Month for July is the Dewlicious Melon. Dewlicious melons are actually golden honeydew melons. Oftentimes honeydew melon is the fruit that gets overlooked. Though not as popular as watermelon and cantaloupe, dewlicious melon’s slightly sweeter taste when compared to traditional honeydew melons, may have you preferring it over its counter melons. This fruit provides you with an array of nutritional benefits. With 50% Vitamin C, 12% potassium, and 6% dietary fiber in just one cup, it’s safe to say there’s more to Dewlicous than meets the eye. This week, starting July 23rd, is National Salad Week so why not dew something different with this fresh, cucumber melon salad to brighten the table. You can also find this recipe in this month’s edition of Balance magazine.

Whisk together 1 tablespoon orange juice, 1 tablespoon white wine vinegar, 1 tablespoon Dijon mustard and 1 teaspoon honey. Whisking constantly, drizzle 1/4 cup vegetable oil. Stir 1 tablespoon finely chopped mint. This will make about 1/3 cup of vinaigrette. 

Cut rind off cantaloupe and dewlicious melon quarters and cut into long, thin slices. 

Cut 1/2 an English cucumber into thin, round slices.

Cut one small zucchini in half and using a vegetable peeler, peel lengthwise.

Thinly slice or chop 1/2 medium shallot into bite-sized pieces.

Combine the melon, cucumber, zucchini and shallot in a large bowl. Toss with dressing to taste.

Enjoy your fresh, cucumber melon salad!

Per serving: 170 calories, 14g fat, 2g saturated fat, 0g trans fat, 0mg cholesterol, 110mg sodium, 11g carbohydrates, 1g fiber, 9g sugar, 1g protein

-West Lakes Hy-Vee Dietitian Team 

Don’t Miss Highlights from the July Issue of Hy-Vee Balance Magazine!

This issue featuring Cubs star, Anthony Rizzo, is packed full of summer activities and recipes that you’ll want to experience. Learn about eating well while traveling, find out which foods will both fill and fuel you up and of course take away recipe ideas to serve on your own table.

 Planes, Trains, and Automobiles: On-the-Go Eats (p.6)

July is filled with grilling, backyard BBQs, picnics and for many people July also means it’s their chance to take that get-away vacay. Aside from photos and souvenirs that we bring back with us, too often vacationing also means adding a little excess weight gain as well. Registered Dietitian, Julie McMillin, is here to answer readers’ questions about healthy snacks, eating out and calories that often go overlooked. Check out her insightful tips and tricks that focus on having fun traveling while avoiding common pitfalls.

Dewlicious Melon (p.15)

Melons are this month’s Dietitian Pick, and since melons pack quite a nutritional punch, it’s easy to see why. One cup of melon balls contains only 65 calories and half your daily requirement of vitamin C. If that’s not reason enough to indulge, this article also offers fresh serving suggestions, food combinations using melons and provides ideas on how melons can be added to popular dishes. On the following page you’ll find a cucumber melon salad recipe that is bright, tastes sweet and only takes 15 minutes to prepare! Check out this article and see why melons truly are dewlicious in every sense of the word.

Road Warriors (p.32)

This article highlights the Hy-Vee Healthy You mobile program. It’s a way to get Dietitians, Pharmacists and other healthcare professionals to help provide customers with care tailored to each individual. Nine RVs travel to health fairs, festivals, schools and markets to provide screenings, vaccinations and other health services. Each RV is equipped with motivational videos, tips for the kitchen, exercises and more. 

Eat the Rainbow (p.39)

Taste the rainbow! This article talks the science behind the bright colors of foods as well as the health benefits that each color provides. Whether you’re looking for a treat that promotes bone health, reduces inflammation, or just wanting to add more color to your plate, this article promises more than just a pot of gold after the rainbow.

Top Shelf (p.56)

Treating yourself to dessert isn’t bad every now and again, however too much can be dangerous and bad for your overall health. This clever article gives pointers on how to stock a healthy pantry so that you’ll have healthy alternatives on hand to combat those relentless cravings. Top Shelf covers the majority of the food groups (i.e. grains, fruits, vegetables and protein) as a way to help you choose a healthy option and stay balanced at the same time.

-West Lakes Hy-Vee Dietitians

Pack your Picnic with Purpose this July

July is Picnic Month and what better way to enjoy the sunshine, fresh food, great company and refreshing drinks than on a picnic? Lost for ideas, worried about spills, or do you have any picky eaters in the family? This blog includes healthy options to pick from that are creative, spill-proof and will hopefully impress even the pickiest of eaters.

Spill-Proof Lunchboxes
Here at Hy-Vee we have a new product to introduce to the store. They are our Dietitian-approved lunchboxes and snackboxes! They come in 3 snackbox varieties and 2 lunchbox varieties, and include a good source of healthy carbohydrates, protein, and fats. We pack them here in store; these are great for picnics because they’re stackable and mess-free. Try any of our 5 varieties today!

Foods for the Picky Eater
Peanut butter and other nut butters are oftentimes a hit among picky eaters. By combining nut butters with fruits and vegetables, your picky eater is more likely to eat these healthy foods.

-Spread on apple slices and dip in granola
-Spread on celery and add raisins or dried cranberries
-Pair with pretzels or carrot sticks
-Pair with frozen banana chunks

Finger Foods
Finger foods are always convenient to have around during a picnic. Frozen grapes, Beanitos chips, Kashi crackers, dried fruit, pretzel sticks and reduced fat cheese cubes are some healthier finger food options to pack along on a picnic.

A few more ideas:
-Pre-cut vegetables such as carrots, celery, red peppers, cherry tomatoes or radishes and enjoy with hummus or a Greek yogurt based dip.
-Pack high fiber, whole grain tortillas or pita bread. Add vegetables and lean meat for a complete and balanced picnic meal.
-Get creative with preparing cold side salads for a picnic. Instead of the traditional high fat potato salads, try a few healthier cold salads, such as the Quinoa Vegetable Salad below:

Quinoa Vegetable Salad with Lemon-Basil Dressing

Source: www.thegardengrazer.com

*Vegan and gluten-free!

All you need:
1 cup dry quinoa
15 ounce can garbanzo beans, rinsed and drained
3 roma tomatoes
1 orange bell pepper
1 ½ cups corn (fresh or frozen, thawed)
4 green onions
1 tablespoon olive oil
2 tablespoons fresh lemon juice, more to taste
1 ½ teaspoon basil

All you do:
1. Rinse quinoa, and cook according to package directions.
2. Meanwhile, in a small bowl whisk together olive oil, lemon juice, and basil. Set aside. Slice green onions, dice Roma tomatoes and bell pepper.
3. When quinoa is done cooking, let cool. Then place all salad ingredients in a large bowl. Pour dressing over top and mix well to combine.
4. You can eat immediately or chill before serving.

These crispy wraps are light and won’t leave you feeling heavy on a hot day, they’re tightly packed making them resistant to any picnic basket ride, and perfectly nutritious! Who says lettuce wraps have to be messy?

Crunchy Hawaiian Wrap

Source: food.unl.edu

All you need:

2 cups broccoli, raw, shredded

1 ½ cups carrots, peeled, shredded

¼ cup crushed pineapple, canned in 100% juice, drained

3 cups cooked diced chicken 

¼ cup light honey mustard dressing (Try Bolthouse Farms or Newman's Own)

12 large lettuce leaves

All you do:

1. Combine broccoli, carrots, and pineapple in a large bowl. Stir in chicken and dressing. Mix well. Serve immediately or cover and refrigerate.

2. For each wrap, place 1/3 cup filling on the bottom half of the lettuce leaf, roll tightly, and secure with a toothpick.

Vitamin Spotlight:

You may be familiar with Vitamin D and this “sunshine vitamin”. Vitamin D can be consumed through the food you eat but it is also unique in that it can be produced in your skin in response to sunlight. Vitamin D helps you better absorb calcium and keeps your immune system functioning. So soak up more than just the sun’s rays this summer!

For more healthy picnic ideas, be sure to contact your West Lakes Hy-Vee Dietitians!

-West Lakes Hy-Vee Dietitian Team 

Eat Clean, Eat Your Beans!

July 3^rd is the day to eat your beans because it’s National Eat Beans Day. Beans were an important source of protein back in Old and New World history and continue to be a staple in many countries and cultures. Travel to the Dominican Republic and you’ll see them served with rice, however, visit Hungary or other Slavic nations, and you’ll most often see them in soups and stews. Here in the US, we’ve discovered beans are great refried, steamed or added into foods like hummus, chips and even burgers as a meat substitute. Whichever form you find them, beans are packed with so many healthy nutrients that consuming them regularly enables you to improve your diet quality and long-term health overall. Beans provide protein, fiber, folate, iron, potassium and magnesium while containing little or no total fat, trans-fat, sodium, and cholesterol. Not only are beans a nutritional super food, but their characteristics make them so easy to work with. For example, their thick, hearty texture makes them an ideal choice for a meat substitute. In addition, beans by themselves are bland. This makes it easy to sneak into just about any meal or add spice and blended varieties of your choice while avoiding any unfavorable flavor interactions. Now that you know that beans can be more than just beans, try these recipes below and enjoy the hearty, savory and even sweet flavors of delicious beans!

Confetti Bean Salsa

All you need:

1 can (15 oz) black or red beans

1 can (11 oz) corn

1 cup salsa

All you do:

1. Drain and rinse the beans. Drain the corn.

2. Combine beans, corn and salsa in a medium-size bowl and mix together.

3. Enjoy!

Note: Like it hot? Add a few drops of hot sauce or chopped green chilies. Try chopped cilantro, parsley or green pepper, also. 

You can substitute 1 ½ cups of cooked dry beans for the can of beans and 1 ¼ cup of thawed frozen corn for the can of corn.

Beans-and-Greens Tacos

All you need:

1 recipe Carrot Pico De Gallo recipe from Hy-Vee Seasons, June 2017

½ pounds beets with leaves

1 tbsp Hy-Vee Select olive oil

1 cup chopped red onion

4 cloves garlic, minced

1 (15-oz) can Hy-Vee cannellini beans, rinsed and drained

½ cup Hy-Vee vegetable stock

Hy-Vee kosher salt and black pepper, to taste

12 (5-inch) yellow corn tortillas

½ cup crumbled Cotija cheese

Bottled hot sauce

All you do:

1. Prepare Carrot Pico De Gallo; cover and refrigerate until ready to serve.

2. Trim leaves from beets; reserve beets for another use. Wash beet leaves thoroughly; pat dry with paper towels. If desired, remove stems and ribs; discard. Coarsely chop beet leaves; set aside. 

3. Heat oil in a large skillet over medium heat. Cook onion for 5 minutes or until softened. Add garlic; cook for 1 minute. Stir in beet leaves, beans and stock. Cook for 4 minutes or until leaves are wilted. Season to taste with salt and black pepper. 

4. Wrap tortillas in paper towels and heat in microwave for 20 seconds. 

5. Stack two tortillas together. Using a slotted spoon, spoon some of the bean-and-greens mixture onto tortilla stack; top with cheese and carrot pico de gallo. Drizzle with hot sauce. Serve immediately.

6. Enjoy!

 Chickpea Cookies

All you need:

1 cup chickpeas (garbanzo beans), rinsed and drained

2 tbsp natural peanut butter

1/2 small banana

1/3 tsp honey

1/2 tsp cinnamon

1/2 cup of unsweetened chocolate chips (optional)

All you do:

1.  Mash together all ingredients, or blend in food processor.

2. Form into cookies, place on parchment paper, and bake for 20 minutes at 350 degrees Fahrenheit. 

3. Enjoy!

Black Bean Burgers

All you need:

2 (15 oz each) can Hy-Vee black beans, rinsed and drained

1/3 cup Hy-Vee panko bread crumbs

1 Hy-Vee large egg

3 tbsp Hy-Vee Select roasted garlic hummus

2 tsp ground cumin

2 tsp Hy-Vee dried oregano

½ tsp cayenne pepper

½ cup corn

½ cup chopped green bell pepper

½ cup chopped red onion

½ cup chopped baby bella mushrooms

¼ cup chopped fresh cilantro

3 tbsp Hy-Vee canola oil

6 Hy-Vee Bakery hamburger buns, toasted

**Desired condiments and toppings such as hummus, cheese, onion, avocado, tomato, lettuce, and jalapeño peppers.

All you do:

1. Using a potato masher, mash beans in a large bowl. Add panko, egg, hummus, cumin, oregano, and cayenne; combine well. Stir in corn, green bell pepper, onion, mushrooms, and cilantro. Form into 6 patties.

2. In a large skillet, heat oil over medium heat. Cook burgers for 5 minutes, turning once halfway through, or until outsides are crisp and lightly browned. Serve on toasted buns with desired condiments and/or toppings.

3. Enjoy!

-West Lakes Hy-Vee Dietitian Team