Best Bran Muffins

This week is all about the recipe so I’m going to cut straight to the chase! For those of you that have been looking near and far for a muffin that is actually healthy (and tastes delicious), this is for you! For those of you that think that you don’t like healthy things, I would still encourage you to try it J This recipe is great for kids as well. My dad used to make these muffins for us growing up and I always thought it was such a treat when I walked upstairs and saw the orange hen basket sitting on the kitchen table because I knew that there were bran muffins waiting for us in that basket. (Disclaimer: Our normal breakfast options consisted of either Raisin Bran®, Shredded Wheat ‘n Bran® or occasionally, oatmeal. This may have something to do with why I am a dietitian J)

I hope that you enjoy this recipe as much as I do. It’s full of healthy carbs and filling fiber and pairs great with an egg and a side of fruit for a very balanced breakfast!

Dad's Bran Muffins:

In a medium-large mixing bowl, mix the following ingredients:

2 cups Kellogg’s® All-Bran® Original Cereal

1 ¼ cups skim milk

In a second mixing bowl (small or medium in size), mix the following ingredients:

1 cup all-purpose flour

2 tbsp. sugar

½ tsp. salt

2 tsp. baking powder

3 scoops Pinnaclife® Prebiotic Fiber (This ingredient is optional; however it does add 30 grams of fiber to the recipe and it does not change the taste or texture.)

In a third bowl, slightly beat 2 eggs and 3 tablespoons of applesauce. Then mix this with the All-Bran® and milk.

Then mix in the dry ingredients thoroughly. (The sight of this picture may be visually unpleasant, but the baked product is much more appealing to the eye J)

Spray a muffin tin with non-stick spray and spoon mixture into 9-12 muffin cups.

Bake in 400^o oven for 20-25 minutes and enjoy!

*NOTE: They don't keep for very long but if you put them in the fridge they'll last longer! Leaving the muffins on the counter will cause them to grow mold after a few days.

-Dietitian Amanda

Your West Lakes Hy-Vee Kidsfit 5-week summer camp has officially kicked off!

This 5-week camp is held each Wednesday from 9:00 a.m. to 9:45 a.m. on June 8, 15, 22, 29 and July 6.This camp includes kid-friendly workouts and information on staying healthy, taught by your West Lakes Hy-Vee dietitians.  All participants are encouraged to complete the weekly exercise and nutrition homework in order to receive a prize the following week! All kids are welcome!

This week we focused on squats, burpees and hydration.  We even made our own sports drink that included naturally occurring electrolytes from coconut water (see recipe below). 

You can check out Kidsfit online at www.hy-veekidsfit.com.  Here you’ll find lots of exercise videos that your whole family can enjoy doing together in the comfort of your own home.  Just push play!

Be sure to join in on the fun and register your kids for the remaining weeks by emailing or calling dietitians Natalie or Amanda at 515-223-7389 or nhoefing@hy-vee.com, adevereaux@hy-vee.com.

Homemade Sports Drink

All you need:
1 17.5-oz can Hy-Vee coconut water
1 cup ice
2 packets True Lemon Raspberry Lemonade drink mix
1 container fresh raspberries
2 lemons, sliced

All you do:
Combine all ingredients in large pitcher and stir.  Pour in large glass.  Enjoy!

-Dietitian Natalie

Simple Substitutions with Greek Yogurt

Did you know you can significantly change the nutrient profile of a food just by substituting one ingredient? Greek yogurt is low-fat and packed full of protein, calcium and probiotics, which makes it the perfect substitution for some of the higher fat and less nutrient dense ingredients out there that are commonly used in recipes (i.e. butter, mayo, sour cream, cream cheese, etc.). Greek yogurt comes in plenty of delicious flavors, however, the plain Greek yogurt is going to work best for these substitutions because it will not change the flavor profile of the recipe. Check out the substitution list from Chobani® below. If you end up trying any of the ideas below, let us know what you think!

-Dietitian Amanda

Salmon: Summer's Superfood

The season for wild salmon, mainly fished in Alaska and on the Pacific coast, is just getting started and will continue through the summer. Salmon contains healthy fats, known as omega-3’s, in the form of DHA and EPA which are the most beneficial for the heart, brain, eyes and triglycerides. Salmon is also an excellent source of high-quality protein, and is high in vitamin D and low in calories, saturated fat and cholesterol. But if this desirable nutrient profile isn’t enough to get salmon on your plate, maybe this fact will: Of the healthiest populations in the world, many share a common factor- a diet rich in DHA and EPA from fish, such as salmon, mackerel and tuna. Get your omega-3’s today by trying out the delicious recipe below!

Salmon with Tomato Mango Salsa

Serves 4

All you need:

Tomato Mango Salsa

1 cup peeled and chopped fresh mango

¾ cup halved grape tomatoes

¼ cup thinly vertically sliced red onion

3-4 tablespoons julienned fresh basil leaves

2 tablespoons freshly squeezed lemon or lime juice

1 tablespoon extra- virgin olive oil

1 tablespoon honey

1 jalapeno pepper (optional), seeds and ribs removed, chopped

Kosher salt, to taste

Salmon

4 (6 ounce each) wild-caught salmon fillets

1 tablespoon grape seed oil, or other neutral-tasting oil, such as canola

Kosher salt and freshly ground black pepper, to taste

All you do:

1. Combine the salsa ingredients in a bowl and taste for seasonings, adding salt to taste. Set aside for flavors to blend.
2. Preheat the oven to broil. If your oven has a low setting for broil, use it.
3. Arrange the pieces of fish in one layer, skin-side down, on an unheated broiler tray or large sheet pan lined with heavy duty-foil for easier clean-up.
4. Smear the fish with the oil and season with salt and freshly ground black pepper.
5. Place the fish under the broiler about 6 to 7 inches from the source of heat.
6. Broil about 6 to 8 minutes or just until the pieces are cooked through and the top of the fish starts to brown. It’s not necessary to turn the fish.
7. If the fish begins to brown too much, turn the oven to 400 degrees F and bake for a few minutes until the salmon achieves the desired degree of doneness.
8. Remember not to overcook the fish, which will make it dry.
9. Serve with tomato mango salsa.

Adapted from Cooking Light, by Sam Hoffer at My Carolina Kitchen

-Dietitian Amanda

May is National Salad Month!

Here are 5 simple steps to power up your salads. 

1. Choose a dark leafy green for the base. Kale and spinach are two great options, offering up loads of vitamins and minerals. Butterhead lettuce is a nutritious option if you prefer a milder flavor.   

2. Go for color. A colorful salad will provide a wide variety of nutrition; and it will look more appealing too.  Mangos, which are the dietitian pick for the month of May, contain more than 20 vitamins and minerals, making them a great addition to any salad.

3. Power up with lean protein. Consuming 25 to 30 grams of protein at each meal can help with fullness and weight control. Try a portion of lean chicken, turkey, beef, pork or fish.  Hard cooked eggs are also a great source of high quality protein.  

4. Add a healthy crunch. Nuts and seeds are nutrient-rich and can add more flavor and texture to your salad.   While all nuts have nutritional benefits, walnuts contain significantly more brain- and heart-healthy omega-3 fats than any other nut.

5. Dress for success. Salad dressings can range from 25 to 240 calories per two-tablespoon serving. Bolthouse Farms dressings (pictured below) have a wide variety of flavorful, healthful options.

Salads don’t have to be boring, tasteless “diet” foods. With the right base, toppings and dressing, they can be the star of your meal!  

-Dietitian Natalie

Monday Motivation

Long-term success takes long-term commitment. Whatever your goal, find a way to get excited about it because it's not going away-unless you give up on said goal. So recommit to your goals every day and get excited about it every day and you are bound to be more successful!

-Dietitian Amanda

Chef-Dietitian Throw Down: Gourmet Grilled Cheese

Our store chef, Alex, and I had a competition last week on who could make the best gourmet grilled cheese sandwich.  The purpose of the competition was to not only create excitement in the store, but to also show customers that you can make a traditionally unhealthful comfort food healthy!

A traditional grilled cheese sandwich typically consists of white bread, processed cheese and butter or margarine.  Although it may be tasty, it lacks in nutrition.  The table below shows some simple dietitian-approved swaps. 

Traditional Ingredient	Healthier Swap	Reason for Swap
White bread	Whole-grain bread	By choosing a whole-grain bread that contains at least 3 grams of fiber per serving, you add more nutrition to your sandwich.  To make sure your bread is made with whole grains, look for the word “whole” in the flour ingredient.
Processed cheese	2% reduced-fat cheese and/or part-skim mozzarella cheese	Save on calories by choosing a reduced-fat cheese made with 2% milk versus whole milk. Tip: Mozzarella cheese is naturally lower in fat, making it lower in calories as well.
Butter or Margarine	Olive Oil	Olive oil adds heart-healthy monounsaturated fats.

  

Below is the recipe I used for my Grilled Cheese Caramelized Onion Creation:

Grilled Cheese Caramelized Onion Creation
Serves 1.

All you need:
2 tsp Hy-Vee olive oil
2 slices Brownberry Healthful oat & sunflower seed bread
1 slice Hy-Vee part skim mozzarella cheese
¼ cup caramelized onions*

1 slice Hy-Vee pepper jack cheese

All you do:

1.       Heat olive oil in a nonstick skillet over medium-low heat.

2.       Place 1 slice of bread in skillet. Top with mozzarella cheese, caramelized onions and pepper jack cheese.

3.       Add other slice of bread. 

4.       Cook until browned on each side, flipping once. 

*To caramelize onions:  Heat 1 tablespoon olive oil in a nonstick skillet over low heat. Slice 1 large yellow onion into small pieces; add to skillet. Sprinkle onions with 1 teaspoon brown sugar. Cook for about 45 minutes, stirring occasionally until onions are thick and caramelized. 

For more suggestions on healthy ingredient swaps, be sure to contact your West Lakes Hy-Vee Dietitians!

-Dietitian Natalie