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 

Dietitian Pick of the Month: Beanitos

Try this month's dietitian pick: Beanitos^TM! Beanitos^TM are chips made with beans, which means they are loaded with nutrition. Here are five reasons to choose Beanitos^TM:

1. High in fiber! Studies have shown that diets high in fiber may help lower LDL cholesterol levels (the 'bad' cholesterol).
2. Variety! Beanitos^TM are made with black, white and pinto beans that come in several delicious flavors.
3. Beanitos^TM may help you maintain a healthy body weight-foods high in fiber and protein may help reduce appetite.
4. They are gluten-free, MSG-free and corn-free, making them a good option for those with food allergies and sensitivities.
5. Beanitos^TM are a kid-friendly healthy snack-great for after-school snacking!

Beanitos^TM taste delicious all by themselves or with your favorite hummus or guacamole. You could also substitute the Triscuits for Beanitos^TM in Ned's Nacho Recipe. If you're feeling adventurous, check out the recipes below for some new dinner and snack ideas using Beanitos^TM!

Beanitos^TM Chips Chicken:
Serves 6.
1 egg
1 tbsp milk
1/4 cup white rice flour
1 (6 oz) bag nacho cheese flavored Beanitos^TM chips, crushed
Salt, pepper and garlic powder, to taste
2 pounds chicken breast, pounded thin and cut into 6 portions
2 tbsp butter, cut into 1/4-inch cubes

All you do:
1. Preheat oven to 350 degrees. Spray a 13-by-9-inch baking dish with nonstick cooking spray.
2. Whisk egg and milk together in one bowl. Place white rice flour in separate bowl. Put Beanitos^TM chips, salt, pepper and garlic powder in separate bowl.
3. Lightly dip chicken in flour and then in egg wash. Dredge chicken in Beanitos^TM chips.
4. Place chicken breasts in prepared baking dish. Sprinkle the butter cubes between and over the chicken. Cover with aluminum foil.
5. Bake for 25 to 30 minutes or until internal temperature reaches 165 degrees.

Source: adapted from beanitos.com.

Chocolate Covered Bananas:
Serves 10.
1 bag dark chocolate chips, melted
3 or 4 bananas, sliced
1 bag white bean Beanitos^TM chips, crushed

All you do:
1. Melt chocolate according to package instructions.
2. Dip banana slices in the melted chocolate and top with crushed Beanitos^TM.
3. Place on a cookie sheet lined with parchment paper and freeze for at least 1 hour.
4. Store in a freezer.

Source: adapted from beanitos.com.

-Dietitian Amanda

Spiced Chickpea "Nuts"

Are you looking for a snack that is both healthy and tasty? Try chickpeas. Chickpeas are naturally a healthy snack as they are high in fiber, a good source of protein, low in unhealthy fats and free of added sugars. Try this recipe from www.eatingwell.com. It’s simple and satisfying. Who knew chickpeas could become so crunchy! 

Spiced Chickpea “Nuts”

Serves 4: ¼ cup each

Source: eatingwell.com

All you need:

1 15-ounce can Hy-Vee chickpeas, rinsed

1 tablespoon Hy-Vee extra-virgin olive oil

2 teaspoons ground cumin

1 teaspoon dried marjoram

¼ teaspoon ground allspice

¼ teaspoon salt

All you do:
1. Position rack in upper third of oven; preheat to 450°F.
2. Blot chickpeas dry and toss in a bowl with oil, cumin, marjoram, allspice and salt. 
3. Spread on a rimmed baking sheet. Bake, stirring once or twice, until browned and crunchy, 25 to 30 minutes. Let cool on baking sheet for 15 minutes.

Nutrition Facts per ¼ cup serving:

Calories 103; fat 5g; saturated fat 0g, cholesterol 0mg, carbohydrates 14g, sugar 0g, Protein 4g, Fiber 5g, Sodium 303mg, Potassium 2mg.  

Enjoy!

-Dietitian Natalie

A Healthy Spin on Traditional Nachos

It’s time for a dietitian confession: I love nachos. I mean I REALLY LOVE nachos! I love all Mexican-style cuisine, in fact. I could eat it every day, but my cholesterol panel would probably be through the roof if I did. It’s no secret that nachos aren’t generally considered healthy. Layered with mounds of fried chips, cheese, sour cream, guacamole (good fats, but none the less, fat) and meat, nachos add up in fat and calories very quickly - especially if you are eating them out at restaurants. Check out the nutrition facts below of the nachos from restaurants in the area (all nutrition info reflects the nutrition in the whole order of nachos):

Restaurant #1: 1400 calories, 76 grams fat, 41 grams saturated fat, 4220 mg sodium, 82 grams carbohydrates

Restaurant #2: 1100 calories, 58 grams fat, 29 grams saturated fat, 3000 mg sodium, 93 grams carbohydrates

Restaurant #3: 760 calories, 39 grams fat, 10 grams saturated fat, 1320 mg sodium, 85 grams carbohydrates

After seeing these nutrition facts for myself, I sought to create my own healthy version of nachos and came up with Triscuit nachos. I’m not sure if I actually created this, but I had never seen it anywhere before. All I did was melt cheese on some Triscuits and that was it. I thought it was the best thing ever; it curbed my craving for nachos and tasted pretty good, too, even though it didn’t have all of the fancy toppings that the nachos listed above had. And then I met Ned and he created an even better version of Triscuit nachos that took them to a whole new level! Check out the recipe below and try it for yourself! These are super easy to make; they only require an additional four products to be added to your shopping list, and they are light, refreshing and delicious! Oh, and did I mention one serving only has 395 calories, 19 grams of fat and 585 mg sodium (see full nutrition info below)? Yep, these are nachos that can actually be eaten as part of a healthy diet.

Ned’s Nachos:

4 oz Jennie-O 93% lean ground turkey

15 Triscuit Thin Crisps

¼ cup Hy-Vee reduced-fat Mexican shredded cheese made with 2% milk

¼ - ½ cup Fiesta fresh salsa

All you do:

1. Brown ground turkey.

2. Lay Triscuit Thin Crisps on a plate.

3. Top Triscuits with ground turkey. Sprinkle ¼ cup of cheese on top of the ground turkey and Triscuit Thin Crisps. Microwave for 20 seconds or until the cheese is melted to your liking.

4. Top with salsa and enjoy!

Nutrition information: 395 calories, 18.5 grams fat, 6.5 grams saturated fat, 28 grams protein, 24 grams carbohydrates, 3 grams fiber, 1 gram sugar, 100 mg cholesterol. 585 mg sodium.

-Dietitian Amanda

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