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

Set Off Fireworks this Fourth of July with these Tasty Grilling Recipes!

The 4^th of July is about a week away. Plan your menu now with these great ideas that are sure to set off fireworks! You don’t have to be a grill master to WOW the crowd, but it is important to know how to grill safe. In this article, Grilling Like a PRO (https://www.foodsafety.gov/blog/2015/06/grilling-pro.html), you’ll learn safe food handling techniques and proper temperatures that will ensure a successful (not to mention delicious) meal. Fill your grill with lean cuts of beef like Hy-Vee’s Lean 93/7 Ground Beef or Smart Chicken Ground Chicken Breast. Lean cuts of meat provide a superior nutritional profile when compared to cuts of meat that are higher in fat. Lean cuts are lower in calories and saturated fat yet still rich in vitamins and minerals. Not a meat eater? Try a veggie burger instead. Morning Star Farms has flavors like spicy black bean, Mediterranean chickpea and original that will make a nice addition to any plate. One great perk of grilling is that you’re not limited to just burgers. Have you ever tried grilling corn on the cob? What about fruit and vegetable kabobs? Pineapple, zucchini and even watermelon are a few examples that hold really well and add natural, sweet flavors to the menu. So, get ready, fire up your grill, and try these juicy recipes for your 4^th celebration!

Sun-Dried Tomato and Gorgonzola Burgers with Balsamic Grilled Onions

Serves: 8

All you need:

3 pounds Hy-Vee 93/7 lean ground beef

1 cup chopped, drained, sundried tomatoes packed in oil, 2 tbsp oil reserved

1 cup crumbled feta cheese, divided

1/2 cup minced onion

1 tablespoon Hy-Vee dried basil

2 tablespoons ground cumin

1/2 teaspoon Hy-Vee salt

1/2 teaspoon Hy-Vee black pepper

3 Vidalia onions, thinly sliced

1/4 cup Hy-Vee Select balsamic vinegar

8 whole wheat hamburger buns

8 lettuce leaves

All you do:

1. Mix ground beef, chopped sundried tomatoes, ½ cup feta cheese, 2 tablespoons reserved tomato oil, minced onion, basil, cumin, salt and pepper together. Form into 8 patties.

2. Cover and refrigerate 1 hour or up to 4 hours.

3. Grill burgers on medium-to high-heat grill about 5 minutes per side or until internal temperature reaches 160 degrees.

4. Meanwhile, create an aluminum foil pouch; place Vidalia onions inside and pour the balsamic vinegar over the onions. Seal the pouch securely. Place the pouch on the upper rack of the grill to cook about 10 minutes.

5. Grill bun halves to toast the inside. Stack one burger on the bottom bun with lettuce leaf; top each with 1 tbsp remaining gorgonzola cheese, onion and top bun.

Chicken with Grilled Watermelon Salsa

Serves: 4

All you need:

1 tablespoon fresh lemon juice

1 teaspoon Hy-Vee Select olive oil

1/2 cup fresh blueberries

1/2 mango, peeled, seeded and chopped

1 kiwi, peeled and chopped

1/2 jalapeño, seeded and finely chopped*

4 (5-to-6-oz) chicken breast halves

Hy-Vee nonstick olive oil cooking spray

1 teaspoon poultry seasoning

1/4 medium seedless watermelon, cut into 1-inch-thick slices, rind removed (about 12 oz)

2 tablespoons chopped fresh basil, for serving

All you do:

1. Prepare a charcoal or gas grill with greased grill rack for direct grilling over medium-high heat.

2.  Combine lemon juice and oil in a large bowl. Add blueberries, mango, kiwi and jalapeño. Set aside.

3. Lightly coat chicken breasts with cooking spray and sprinkle with poultry seasoning. Grill chicken 12 minutes or until fully cooked (165 degrees), turning once. Lightly coat watermelon slices with cooking spray. Grill watermelon just until grill marks form, about 1 to 2 minutes per side. Transfer chicken and watermelon to a cutting board; cover chicken loosely with foil and let stand 5 minutes. Let watermelon stand until cool enough to handle; chop into cubes.

4. Add watermelon to fruit in bowl and toss to combine. Serve chicken topped with grilled fruit salsa. Sprinkle with basil.

*Note Chile peppers contain volatile oils that can burn your skin and eyes. When working with jalapeños, wear protective gloves.

Grilled Fruit Kabobs

Serves: 4

All you need:

4 (12-inch) skewers*

1/4 medium pineapple, peeled, cored and cut into 1-inch chunks

2 nectarines, cut into wedges

4 strawberries, stemmed and halved

1 mango, peeled and seeded, cut into 1-inch chunks

4 kiwi, peeled and halved

1 teaspoon ground cinnamon

Mint, for garnish, optional 

All you do:

1. Thread fruit onto each skewer. Grill 5 minutes or until fruit is warm and lightly charred, turning occasionally.

2. Sprinkle skewers with cinnamon and, if desired, garnish with mint.

*Note If you are using wooden skewers, soak them in water for at least 30 minutes.

-West Lakes Hy-Vee Dietitian Team

June is National Dairy Month!

The month of June is going to be hot! Why not cool off with a cold glass of milk or delicious frozen berries on top of thick, creamy Greek yogurt? June is National Dairy Month and this blog entry shines the spotlight on low-fat dairy options for you and your family to try. By increasing the amount of dairy products in your diet, you increase your intake of important nutrients like protein, calcium and vitamins. Choosing low-fat diary products is best in order to keep unhealthy fat and extra calories in check, yet still reap the benefits of nutrient-rich dairy.

As mentioned above, dairy is a great source of calcium and vitamin D. Vitamin D helps with calcium absorption, promotes strong bones and may also lower blood pressure. Dairy also may lower the risk of diabetes and heart disease and may help individuals regulate their weight. Dairy has a lot to offer in fueling a healthy body. Skim or 1% low-fat milk, low-fat yogurt, cottage cheese or reduced-fat cheese are all healthy dairy options. Dairy products that are made with 2% or whole milk contain higher amounts of saturated fat, which has been shown to increase cholesterol levels and have a negative impact on heart health in some people. It is important to note that saturated fat can be part of a healthy diet when consumed in moderation. For individual saturated fat recommendations, consult with your West Lakes Hy-Vee dietitians.

Try adding these healthy dairy products recommended by your West Lakes Hy-Vee dietitians to your diet! A list is also included below highlighting products for those who are dairy intolerant. 

Babybel Light Cheese

Greek Yogurt Cream Cheese

AE Cottage Cheese with Sea Salt (2% Milkfat)

Siggi's Yogurt

Oikos Triple Zero Greek Yogurt

Hy-Vee Light String Cheese

Hy-Vee Skim Milk

If you are dairy intolerant or do not eat dairy, try the following dairy-free alternatives! Dairy-free alternatives tend to be lower in calories and protein than dairy products. The good thing about dairy-free alternatives is that products such as almond, cashew and coconut milk still give you a good source of vitamin D and calcium, similar to dairy products themselves.

Hy-Vee Unsweetened Almond Milk

Almond milk is a good source of calcium and vitamin D, but low in protein compared to 8 grams of protein per serving of fat-free dairy milk. 

Unsweetened Cashew Milk

Cashew milk is also a great source of calcium and vitamin D as well as vitamin E, which is beneficial for your immune system. Cashew milk is low in protein. 

Unsweetened Coconut Milk

Unsweetened coconut milk is low in calories but low in protein. It also contains saturated fat.

Unsweetened Soy Milk

Soy milk is a great source of protein, calcium and vitamin D.

So Delicious Dairy-Free Yogurt

Go Veggie! Dairy-Free Products

-West Lakes Hy-Vee Dietitian Team