Dietitian’s Pick of the Month is Northwest Cherries

Five reasons to try Northwest Cherries

  1. Cherries are a natural food for melatonin, which may help improve your sleep.
  2. Because of their anti-inflammatory benefit, cherries may help reduce your risk of gout attacks and pain.
  3. Cherries are packed with antioxidants called anthocyanins which may help in the reduction of heart disease and cancer.
  4. Cherries are a good source of Vitamin C that may help aid your immune system.
  5. Cherries are a good source of fiber which is important for digestive health.

Enjoy this wonderful fruit now in season!

Becky Guittar, RD, LMNT

 

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Simple Fix Meal Assembly Class on March 29 at 5:30 p.m.

Do you want to prepare fresh and healthy meals for you and your family? It’s easy with Simple Fix. You can assemble 3-6 meals that are ready to put in the freezer, in the oven or on the table in no time flat. Register with payment at Customer Service or contact Becky, your Hy-Vee dietitian. Class size is limited. Cost for 6 entrees is $99.00, entrees serve 4. Deadline is Tuesday, March 26. Our menu includes Chicken Enchiladas, All Veggie Minestrone Soup, Spicy Chicken, Tomato and Garlic Soup, Spaghetti Squash with Turkey Marinara, Southwest New York Strip Steak with Peppers and Salmon Loaf. Three recipes are oven-ready, 2 can be cooked in Instant Pot and/or Slow cooker. Visit 6 meal stations in the club room, to create 6 dietitian-approved entrees. Bring a cooler to carry your meals back home after the workshop.** If you are interested in a scheduling a private Simple FIX class for a group of friends, family or work team, with 8-12 participants, please contact me at 402-467-5505 and ask for Becky Guittar, Hy-Vee Dietitian. *** 

This photo is from a previous class.

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Follow your Gut to Digestive Health

Did you know that trillions of bacteria live in the body? Most are helpful; some aren’t. The term “microbiome” describes all the bacteria that live in your body, mostly in your digestive system. When you have more good than bad bacteria in your gut, you’re in healthy equilibrium.

Both probiotics and prebiotics contribute to digestive health. Probiotics are the healthy bacteria that live in the gut. Prebiotic fiber is the food that fuels the good bacteria, helping maintain a healthy digestive balance. It’s a synergistic relationship. Without prebiotics as fuel, probiotics would starve. With prebiotics, probiotics thrive.

“How much do I need?” “Where do I find pre- and probiotics at the store?” These are common questions I hear from shoppers. Read on to learn the answers.

Prebiotic Fibers

While all fiber is important to feeling your best every day, only certain fibers are what we call prebiotics. Aim for about
5 grams of prebiotic fibers every day. Foods with prebiotic fiber include:

  • Fruits and vegetables such as bananas, onions, garlic, leeks, asparagus and jicama. You’ll get the most prebiotic benefit if you eat them raw; if you do cook, choose steaming instead of boiling or roasting.
  • Black, kidney, navy and garbanzo beans. Canned varieties are convenient and can easily be added to soups, stews and chilis.
  • Green, brown and red lentils. Once cooked, try adding to your kids’ mac and cheese or your favorite spaghetti sauce. Or puree and add to ground beef when making casseroles or mixed dishes like tacos or meat loaf.
  • On days when you feel your prebiotic fiber intake is light, add a scoop of Regular Girl fiber blend, our Pick of the Month, to water, juice, or yogurt.

Probiotics

There is no “Daily Value” for probiotics because each strain is unique, and the beneficial dose varies. The best way to select a probiotic is to research those that are known to offer the health benefit you seek and the dose recommended. Generally, probiotics should be consumed daily in amounts exceeding one billion CFU. Look for these probiotic choices at Hy-Vee stores:

  • Yogurts. On the label, look for the statement “live and active cultures” as an indicator that the product contains probiotics. Choose yogurts that are lower in sugar.
  • Kefir. Often thought of as a drinkable yogurt, kefir has different types of probiotics than yogurt. It’s made by fermenting milk with a yeast and bacteria and can be found in our Health Markets.
  • Kombucha. This is a fermented beverage made from green or black tea.
  • Fermented vegetables. Selections such as fresh sauerkraut and kimchi can be added to sandwiches and tacos or used as a topping on pizzas or avocado toast. The brine can be used in salad dressings or even Bloody Marys!
  • Our March Pick of the Month is Regular Girl, which offers the combined benefit of 5 grams prebiotic fiber and 8 billion active probiotics per serving. Try it in our Zoodles with Creamy Avocado Cilantro Sauce, a perfect lunch or dinner.

Including pre- and probiotics in your daily eating habits can help you feel the benefits of a healthy digestive system, which may include comfortable regularity, immune support, heart well-being, and potentially, help with mood.

Zoodles* with Creamy Avocado Cilantro Sauce

Makes 4 Servings (*Zoodles are veggie noodles made from Zucchini)

Ingredients

  • 2 large zucchini, spiralized  Green Giant or Hy-Vee Short Cuts
  • 1 cup cherry tomatoes, halved

For the avocado sauce:

  • 1 clove garlic, crushed or minced
  • 2 ripe avocados pitted, and peeled
  • Large handful of cilantro, about 1/3 cup loosely packed
  • 2 tablespoon lemon juice
  • 2 tablespoons olive oil
  • 1/2 teaspoon salt or to taste
  • 1/4 teaspoon black pepper
  • Water as needed
  • 4 scoops Regular Girl fiber blend

Directions

1. Prepare zoodles: heat 1 tablespoon olive oil in a large skillet over medium heat. Add spiralized zucchini and cook until softened, about 7 to 10 minutes. Remove from pan, keep warm. Drain any excess water. *Or if you don’t have a spiralizer, look for pre-packaged zoodles in the produce or freezer department at the store, then cook zoodles according to package directions. Drain any excess water.

2. While the zoodles are cooking, cut the avocado in half and remove the pit. Add the avocado to a blender along with the minced garlic, cilantro, lemon juice, olive oil, salt, pepper, water and Regular Girl fiber blend.

3. Blend until mixture is creamy, adding additional water until the sauce is at the desired consistency.

4. Add the sauce to your zoodles. Toss with avocado sauce. Or chill! This dish is also delicious cold.

5. Top with halved cherry tomatoes and parmesan cheese before serving.

Optional: For additional flavor, sauté zoodles with olive oil, garlic, mushrooms and red pepper flakes for a few minutes before adding the sauce. Zoodles tend to pick up the flavor of whatever they are cooked in.

Nutrition information (per serving): 270 calories, 22 g fat, 15 g monounsaturated fat, 4 g saturated fat, 22 g carbohydrate, 14 g fiber, 4 g protein, 310 mg sodium, 20% Daily Value for potassium, 70% Daily Value for vitamin C.

Adapted from: By Katie Schaeffer, RD, LD
Hy-Vee Registered Dietitian

For questions, a sample of Regular Girl,  or help in the aisle, contact Hy-Vee Dietitian Becky Guittar, RD, LMNT

bguittar@hy-vee.com or 402-467-5505.

1601 N. 84th St.

Lincoln, Ne 68505

 

Dietitian Choice Meal solutions at Hy-Vee

Hello friends

It has been a cold snowy winter and so difficult to get out and about.  When you do go shopping think about some dietitian choice quick meal solutions for you.

I have shopped just for you and made some meal kits.  They include dietitian choice lunch boxes:

Morning Pro Fit

Pro Go Hardboiled eggs (2), Natural Choice Ham/Cheese OR Bacon Club Wrap, Grape Tomatoes, and Grapes. 425 calories, 15 grams fat, 34 grams carbohydrate and 22 grams protein.

Omega Boost Protein Pack

Hy-Vee Tuna pouch, Petite Carrots, Grape Tomatoes, Cauliflower Crackers, Grapes, Walnuts and Dove dark chocolate. 310 calories, 10.5 grams fat, 38 grams carbohydrate and 19 grams protein

Warrior

A popular box with Dannon Light and Fit Greek yogurt, Chia Seeds, Laughing Cow Cheese Dippers, Grapes, Hy-Vee Hummus, Celery sticks and Dove Dark chocolate. 412 calories, 15.5 grams fat, 47.7 grams carbohydrate and 21.5 grams protein.

These can be found in the Deli Sandwich case at Hy-Vee on 84th and Holdrege.

 

2019 collage

 

I also have shopped for a Dietitian Choice Turkey Chili Meal Kit. This is located in the Meat Case for $14.99 and sure to serve 6-8.  Cut up a few veggies, cook your ground turkey and add some perfectly chosen no-salt-added beans and tomatoes for a yummy chili.

turkey chili meal kit

Do you have some ideas for meal kits or lunch boxes?  Let me know, I can certainly give it a try. Stay warm and healthy.

 

 

 

Choosing the Perfect Yogurt

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“The best peach yogurt ever!”

 

 

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Visiting with my grandson Louie, I got a great endorsement for this month’s Dietitian Pick of the Month, Two Good Greek Yogurt.

What yogurt should I Choose?

Of course, that depends on your overall preferences and health goals, but there are still a few things to consider. The good news is that mostly all yogurts contain the good-for-your-gut probiotics. But if you’re looking for a low-sugar snack, always check the label. You’d be surprised how many yogurts have 25-plus grams of sugar in a single serving. Under 10 grams of sugar is a good start; bonus points for no added sugar.

Danone recently came out with a Two Good Greek Yogurt line that contains only 2 grams of sugar and doesn’t contain the sugar substitutes aspartame, sucralose or acesulfame K. This is achieved by using a slow-straining process that removes some of the sugar from the milk. Because it’s still high in protein and calcium and low in sugar and sodium, it’s a good choice for anyone with diabetes or high blood pressure.

If you’re trying to lower your cholesterol, pair a low-sugar yogurt with something that’s high in fiber, like raspberries or ground flaxseeds. Not only will it be more filling, the extra fiber is what helps remove cholesterol from your blood.

To learn more about how yogurt can help you reach your health goals, join one of the free Hy-Vee dietitian store tours, every Monday, or Friday from noon to 1 p.m. Mondays are focused on diabetes and Fridays are focused on blood pressure/cholesterol. Call me to schedule or go by customer service. Visit with your Hy-Vee Dietitian on Thursday, January 17, 4:30-5:30 p.m. for more helpful hints, as we tour the Dairy Department.

COCONUTTY CREAM PIE YOGURT DIP

Humor your sweet tooth without the extra fat and calories.

Yield:  1 serving

Prep time: 5 minutes

All you need:

1 5.3 oz container Two Good Greek Vanilla Lowfat Yogurt

1 tbsp creamy almond butter (or other nut butter)

¼ tsp cinnamon

1 tsp shredded and toasted coconut

1 tsp mini chocolate chips

Pineapple chunks or spears, and strawberries (for dipping)

All you do:

  1. Mix yogurt, nut butter and cinnamon together in a bowl.
  2. Sprinkle coconut and chocolate chips on top.

Serve with fruit for dipping.

Nutrition Information:

Estimated calories (dip only no fruit) 200, 12.3 grams fat, 2.3 grams saturated fat, 98 mg sodium, 10.2 grams total carbohydrate, 2.2 grams fiber, 5.7 grams sugar, and 16 grams protein.

Vanilla Two Good Yogurt contains 80 calories, 2 grams fat, 1 gram saturated fat, 35 mg sodium. 3 grams total carbohydrate, 2 grams sugar and 12 grams of protein.

 

Simple Fix Photo Album

 

 

I have made a photo album from previous Simple Fix – meal assembly classes to give you a better description of the class and the awesome food you take home to your families.

Most of the photos were taken of meals right before they were packed to go home. Some are final products if on plates. Hover over photo for captions and descriptions.

The is the accumulation of 3 years of classes done monthly at the Hy-Vee  Club room, 1601 N. 84th St, Lincoln, Ne.   Call me for more details at 402-467-5505 or bguittar@hy-vee.com.

Dietitian Pick of the Month is KIWI

Things to Know About Kiwifruit – Dietitian Pick of the Month kiwi

Bursting with sweet-tart flavor and amazing health benefits, meet the unsung winter fruit, kiwi. We should all be adding to the menu.

On the outside, it looks like a small oval coconut, with its translucent brown fuzzy skin. But on the inside, it’s vibrant lime green flesh is bursting with flavor and nutrients. When ripe, it has a juicy sweet-tart flavor that tastes like a blend of pineapple, melon, and strawberry. Its texture is soft but sliceable or scoop-able, making it a versatile ingredient in everything from salsa to smoothies.

Despite tasting like a summer fruit, kiwi is in season October through March, often getting overshadowed by an abundance of winter citrus. But if it’s vitamin C you’re after, you might be surprised to learn that, per gram, kiwifruit has twice the amount of vitamin C found in an orange. Plus, kiwifruits are an excellent source of vitamin K, and contain other healthful nutrients such as copper, fiber, and potassium. Here’s six more things you should know about kiwifruit.

Does a Gut Good

Two kiwifruits have fewer calories than a medium banana and more fiber, at around 4 grams. Add them to smoothies, yogurt parfaits, or salads for an extra boost of the nutrient that’s good for our gut.

Kiwis Heart You

In addition to heart-healthy vitamin C, kiwifruit contains polyphenols—antioxidants that may help prevent heart disease.

Sweet to the Touch

By holding them between your thumb and forefinger and gently applying pressure, you can tell how sweet the kiwi will be. Those that yield gently to pressure with be the sweetest ones.

They’re Great on Sandwiches

Sounds weird until you try it, but Kiwifruit’s sweet and puckery flavor pairs well with savory deli meats, like ham, turkey, or roast chicken. And if you’re feeling really daring, try using thin sliced kiwi or kiwi puree instead of jam on a peanut butter sandwiches. Who knows, maybe “kiwiches” will be the next best lunchbox favorite.

It’s Got a Kitchen Secret

Similar to pineapple and papaya, kiwifruit contains an enzyme that helps break down protein in tough cuts of meat, making it an excellent natural meat tenderizer.

Formerly Known as Chinese Gooseberry

Kiwifruit is native to China and is sometimes stilled referred to as a Chinese gooseberry. It wasn’t until the fruit was commercially produced in New Zealand that it was renamed by Westerners to kiwi, after the national bird of New Zealand.

This would make a perfect holiday salad. Add sliced strawberries for a colorful red and green salad! I will be sampling today in our Produce Department, stop by the store!

Kiwi-Strawberry Spinach Salad

Serves 4   10 minutes

Ingredients

2 tsp. Hy-Vee granulated sugar

3 tbsp. Hy-Vee canola oil

2 tbsp. raspberry balsamic vinegar

½ tsp. Hy-Vee light soy sauce

1 tbsp. sesame seeds, toasted*

½ tsp. poppy seeds (optional) not added today.

4 c. fresh spinach

1 c. sliced fresh strawberries

2 medium kiwi, peeled and cut into 1/4-inch slices

Directions

  1. In a small bowl, whisk together sugar, oil, vinegar and soy sauce. Stir in sesame seeds and poppy seeds.
  2. In a large bowl, toss spinach, strawberries and kiwi. Add dressing and toss to coat.

*To toast sesame seeds, place in single layer on cookie sheet and bake at 350 degrees for 12 minutes. Nutrition facts per serving: 170 calories, 12g fat, 1g saturated fat, 0mg cholesterol, 70mg sodium, 16g carbohydrate, 4g fiber, 9g sugar, 2g protein.
Vitamin A: 20%, Vitamin C: 120%, Iron: 8%, Calcium: 6%

  I am available to help you find good-for-you foods in the store. Stop by my office next to customer service or email me for assistance. For a nutrition education tour, go to customer service for dates and times and to register.

Do you need help prepping meals or shopping? Join our Simple fix class held monthly in our club room.

      Becky Guittar, RD, LMNT – Hy-Vee Registered Dietitian

     1601 N. 84th St Lincoln, Ne 68507

       402-467-5505

bguittar@hy-vee.com

 

 

Are you helping to prepare a Gluten-free Thanksgiving? See this Hy-Vee Product Guide

Gluten free holiday essentials tag

GF holiday product guide 2018 updated

 

GF holiday product guide 2 updated

It’s a lot easier these days to prepare a gluten-free holiday meal with gravy, green bean casserole, turkey, ham and a variety of pies.  Let me know if I can help you find gluten-free products in the HealthMarket or in the store. Remember to produce your gluten-free dinner, be aware of possible cross contamination/contact with gluten rich foods. Prepare in a separate gluten-free food prep stations, with gluten-free utensils and cookware. Use disposables whenever possible. If questions, contact  Hy-Vee Dietitian Becky Guittar, RD at 402-467-5505

 

Win big with a Healthy Tailgate Party!

Tailgating is ttailgate with beef photohe quintessential fall activity! Whether you are grilling in your backyard or the stadium parking lot, tailgating brings a big crowd with big appetites. You don’t have to spend all day cooking for your hungry guest – let Hy-Vee be your resource for delicious “semi-homemade” tailgate treats!

HealthMarket

    • Hy-Vee Hummus and FSTG multigrain chips. Make a wholesome snack!
    • Hy-Vee Salsa and HealthMarket Blue chips
    • Hy-Vee Sweet potato chips
    • Xochil corn chips with Desert Pepper Bean Dips Or Amy’s Black Bean Salsa with Corn
  • Hy-Vee plain yogurt for dips, add to ready-made dips
  • Black beans (no salt added) for salsa, tacos, burritos and eggs.
  • Hy-Vee Meat Counter
    • Pre-made BEEF kabobs (think school colors!)
    • Buy pre-cooked smoked pulled chicken and spend time preparing your secret sauce!
    • Hormel pre-seasoned pork loins are fantastic – ready on the grill in just 45 minutes – they are moist and tender! Try serving it sliced or on a ciabatta roll.
    • Whether you grill Alfresco or Aidell’s chicken sausages, you can spend your time with the many delicious toppings (sauerkraut, grilled onions and peppers, hot mustard sauce). Yum!
  • Salad Bar
    • Make your favorite dip with fat-free/light sour cream or plain Greek yogurt, but let the Hy-Vee Salad bar cut up all those veggies and fruits for you!
  • Produce
    • Give your veggie tray some pizzazz by using vegetables for “dishes” – cabbages, tomatoes and peppers cored all make fantastic bowls for dips.
    • Fruit and vegetable kabobs can be served raw or grilled with your own special sauce or dip. Again, think School Colors (Nebraska – strawberries, raspberries, apples, pears, alternated with small pieces of pound cake)
    • Avocados as a dip or a sandwich spread.

Team Spirit Steak Kabobs
Serves:
6

All You Need
¼ cup finely chopped green onions
¼ cup reduced-sodium soy sauce
2 tablespoons packed brown sugar
2 tablespoons water
1–½ tablespoons dark sesame oil
1 teaspoon minced garlic
½ teaspoon ground ginger
¼ teaspoon black pepper
1 pound flat iron or sirloin steak, cut into small cubes
1 red and 1 yellow bell pepper, cut into 1-inch pieces (or use your favorite team colors!)

All You Do
1. Combine onions, soy sauce, brown sugar, water, sesame oil, garlic, ginger and black pepper in a small bowl. Stir until sugar is dissolved. Add marinade and steak to resealable plastic bag and marinate for 15 minutes to 2 hours in the fridge.

  1. Remove steak from marinade; discard remaining marinade. Thread strips of steak onto skewers alternating with bell pepper pieces. Transport assembled kabobs in clean resealable plastic bag in cooler to the game.
  2. Grill for 8-11 minutes, turning once. Use meat thermometer to check for doneness 145 degrees medium rare and 160 degrees for medium well.

Nutrition per 3-oz serving: 150 calories; 9 g fat; 3 g saturated fat; 45 mg cholesterol; 276 mg sodium; 4 g carbohydrates; 1 g fiber; 13 g protein 

Mushroom Bites                           Serves 8

 All you need:

4 oz. mushrooms (Produce)

1 (15 oz) pkg Hy-Vee spinach dip

2 oz. grated cheese

2 Roma tomatoes, seeded and chopped (Produce)

1 medium orange bell pepper, seeded and chopped (Produce)

1 tbsp minced fresh basil (Produce)

 All you do:

    1. Remove stems from each mushroom. Using a spoon, scrape out and discard the black gills in each mushroom cap.
    2. Fill each mushroom with about 1 teaspoon spinach dip. Warm in oven for 12 min. 350 degrees.
    3. Top with cheese, chopped tomatoes and bell peppers.

 Win Big with Beef at your Tailgate Party

 Are you tailgating this Saturday at the Stadium?

 Watch out for our #Hy-Vee Dietitians Becky Guittar and Carrie Nielsen. Are you cooking beef for your tailgate party?  You could win a coupon for one of our BEEF Hy-Vee Mealtime Kits! Our dietitians will be browsing the Husker Nation Tailgate Party from 5 pm – 7 pm this Saturday!  All you have to do is cook BEEF with your family at your tailgate party and Win!

Whole grain and other high fiber sources to help prevent tummy troubles

E7A0632E-DD9E-4E43-91D6-C284E3350251High-fiber Shopping list  for school lunches:

Regular Girl (GF and Fodmap friendly)

Beanitos chips  (GF)

Crunchin cuts Sweet Potato Fries (GF)  Pick up a free sample at the store. Email Becky at bguittar@hy-vee.com

Triscuit crackers

Blevita  breakfast biscuits (Dietitian’s Pick of the Month)

Whole wheat tortillas, English muffins

Crunchmaster multi-grain crackers  (GF)

Harvest Snaps black bean crisps (GF)

Clif bar (oats brownie bar)

Stay regular with more dietary fiber and probiotics.  Always go slow to add fiber to your meals and snacks and drink plenty of water.  See a Hy-Vee Dietitian for more help.