A Fiber-ful Flatbread Personal Pizza!

Who doesn’t love pizza? See below to learn how to make a healthier personal pizza using Flatout flabreads.  These flatbreads are full of fiber, whole grains and are a good source of protein.  You can customize these pizzas to your own personal liking by adding your favorite toppings.  Sensible toppings include lean ground beef or turkey, turkey pepperonis, vegetables, reduced fat cheese, oregano and lower-sugar pizza sauces (look for less than 7 grams of sugar per serving).  Try this simple and sensible solution the next time your pizza craving strikes!

After pre-heating your oven to 350°F, place one Flatout flatbread onto a lightly greased sheet pan.

Top flatbread with 1/3 cup pizza sauce followed by 1/3 cup reduced-fat mozzerella cheese.

 Top cheese with 8 to 10 reduced-fat turkey pepperonis.

Add vegetables as desired.  Mushrooms and bell peppers are pictured below.

 Bake flatbread pizza in oven for 12 to 14 minutes, or until edges of crust are crispy. 

Cut into slices and enjoy!

Calories 267; carbohydrates 24g; fiber 9g; sugar 5g; fat 10g; protein 26g; sodium 1166mg; cholesterol 40mg
(This is not a low sodium food)

-Dietitian Natalie

A Healthier Summer Treat!

As the peak of summer approaches, we’re all looking for ways to cool off. Ice cream sales skyrocket this time of year as few things compare to the taste, texture and experience of consuming this decadent dessert on a hot summer day. If you’re like me, ice cream is one of your favorite foods and you probably have a favorite flavor and brand. If you have interest in health or nutrition, you may also have come across some different ice cream brands or substitutes in our HealthMarket or frozen department and wondered how they compared to the real stuff. I want to highlight one brand in particular for this blog post. Brace yourself. You’re about to be introduced to a healthy and tasty dietitian-approved ice cream. 

Meet Halo Top.

Halo Top ice cream is high in protein and fiber. It’s also lower in sugar, fat and calories compared to traditional ice cream. Most importantly, it’s still delicious!   

As you’re likely aware, ice cream is not only known for its favorable taste and texture, but also for its not-so-healthful nutrition facts label. The picture below compares the nutritional profile of Halo Top with some popular ice cream brands- Haagen Dazs, Ben & Jerry’s and Dreyer’s. These numbers speak for themselves.   

The first thing that came to my mind when I read the back of a Halo Top nutrition facts label was that it was too good to be true.  An ice cream that meets the standard claims for a “good source of protein," “excellent source of fiber” and has only 60-70 calories per serving with no more than 5 grams of sugar is unheard of! It sounds like a good choice from a nutritional standpoint, but could it really taste great too? The answer is yes. 

So what ingredients are responsible for giving this product such a favorable nutritional profile?

 

Protein: The protein content in halo top comes from milk, milk protein concentrate and eggs.

Fiber: The fiber content in Halo Top comes from a prebiotic fiber.  Prebiotic fibers support digestive health.

Sugar: Each Halo Top ice cream variety has 5 grams or less of organic cane sugar. Your standard ice cream can have up to 25g per half cup serving. So where does Halo Top get its extra sweetness? The answer is organic stevia and erythritol. Stevia is a plant-based zero-calorie sweetener.  Erythritol is a sugar alcohol. If you’re leery of sugar alcohols because you’ve heard of or experienced their not-so-flattering digestive effects, know that erythritol has a slightly different chemical structure than many of the common sugar alcohols, including maltitol and sorbitol. Erythritol passes through our body unchanged and is not absorbed, while other sugar alcohols can ferment in our large intestine, resulting in some of those unpleasant digestive side effects. 

Calories: If the standard half cup serving of ice cream ranges anywhere from 150-300 calories, how does Halo Top pull off a 60-calorie serving? By using the non-to-low-calorie sweeteners mentioned above, the total calorie content of Halo Top is lowered significantly. Halo Top’s lower fat content also brings down the total calories as fat is a calorie-dense macronutrient. 

  

Halo Top comes in a variety of flavors including vanilla bean, chocolate, lemon cake, strawberry, mint chip, chocolate mocha chip and my personal favorite, birthday cake. There is one caveat I need to mention about this product. This product does freeze harder than typical ice cream. Halo Top doesn’t reach that desirable creamy ice cream texture until it has sat out on the counter for about 10 minutes once removed from the freezer. The company attributes this harder freeze to the fact that it is made without a lot of the softening agents found in traditional ice cream as well as its lower fat content.  

So, bottom line: A serving (or two) of Halo Top ice cream will provide you with fiber, protein and better peace of mind in regards to your blood sugar levels. :)   

Give it a try!

-Dietitian Natalie 

Healthy 4th of July Swaps

Today's blog post is all about the Fourth of July! Independence Day usually means time for family and friends, fireworks, and FOOD!

Below are some healthier alternatives to some traditional foods consumed during your Fourth of July holiday barbecues.

Burgers & Brats:

·         Try using Jennie-O ground turkey instead of beef when making your burgers.  Swap brats for Alfresco chicken sausage links. You’ll save on saturated fat and calories. 

·         You can save up to 100 calories by skipping the cheese on your hamburger. 

·         Swap white buns for whole wheat buns to add fiber to your burger or brat.

Chips & Dip:

·         Add fiber and protein to your meal by munching on Beanitos, a chip made from beans.

·         Save on fat and calories by choosing one of the Chobani Dips. Chobani dips are made from Greek yogurt and have just 25 calories per serving. That’s less than half the amount of calories when compared to your typical sour-cream based dips!

·         Salsa is also a great dipping option as it's low on calories and high on veggies!

Fruit & Vegetable trays:

·         Instead of bringing a calorie-laden side salad, try bringing a Hy-Vee-prepared fruit or vegetable tray. Make half your plate fruits and vegetables!

Bars/cookies/cakes:

·         Believe it or not – there are healthier dessert options out there! Simple Mills makes an almond flour-based cupcake mix.  The almond flour adds protein and fiber to the cupcake. This mix also only has 7 grams of sugar per serving compared to your typical cupcake mix which can have up to 20 grams of sugar per serving. You can check out this product along with other healthier baking mixes at: http://www.simplemills.com/. Add light cool whip instead of frosting and top with blueberries and raspberries for a red, white and blue indulgence!

·         The recipe below is also a healthier dessert option. Be sure to include these Patriotic Tarts at your Fourth of July holiday get-togethers. 

Patriotic Tarts 

Serves 15 (1 tart each)

All you need:

·         1/3 cup Zoet premium Belgian Dark 57% cacao chocolate pieces

·         1 (1.90 ounce) package Athens™ pre-baked mini fillo shells

·         1 carton Oikos Triple Zero vanilla Greek yogurt

·         15 fresh raspberries

·         15 fresh blueberries

All you do:

1.       Coarsely chop dark chocolate bar into chocolate chip-size pieces. Melt chocolate pieces on HIGH in microwave, stirring every 20 seconds until melted. Spoon approximately 1/2 tsp. chocolate in bottom of each fillo shell. Chill in freezer for 5 to 10 minutes.

2.       Spoon Greek yogurt into fillo shells. Top each shell with a raspberry and a blueberry.

3.       Drizzle melted chocolate onto top for garnish if desired.

 Nutrition facts per serving: 45 calories, 2 g fat, .5 g saturated fat, 0 trans fat, 0 cholesterol, 115 mg sodium, 5 g carbohydrate, 0 fiber, 3 g sugar, 1 g protein. Vitamin A 0%, Vitamin C 2%, Calcium 2%, Iron 4%.

Be sure to check out your West Lakes Hy-Vee Facebook page. The dietitian video of the week features all of these healthier swaps!

Have safe and happy Independence Day!

-        - Dietitian Natalie 

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