One Step Garden Summer Camp

We had a great time making some yummy snacks.  The kids also took home plants to start a garden at home.

Plant the Garden with Dirt and Seeds

Sand and Dirt Cups

Serves 4.

All you need: 4 cups cold milk, divided, or 4 individual-sized chocolate and

4 individual-sized vanilla pudding cups 1 (4-serving size) pkg Jell-O chocolate flavor instant pudding 1 (4-serving size) pkg Jell-O vanilla flavor instant pudding 1 (8 oz) tub Cool Whip whipped topping, thawed 18 Oreo chocolate sandwich cookies, finely crushed, divided 8 (6 to 7 oz each) plastic cups Gummy worms

All you do:

  1. Prepare instant chocolate and vanilla puddings separately each using two cups of cold milk, as   directed on packages. Let stand for five minutes.
  2. Gently stir 1/2 cup of Cool Whip into each bowl of pudding. Sprinkle one tablespoon of Oreo crumbs into each plastic cup. Top each one with 1/4 cup or 1/2 individual container of vanilla pudding, 1 tablespoon Oreo crumbs and 1/4 cup or 1/2 individual container of chocolate pudding. Sprinkle evenly with remaining Oreo crumbs. Refrigerate at least one hour.
  3. Insert one or more gummy worms into each cup just before serving.

Very Hungry Caterpillar

Serves 1.

All you need:

1 celery stalk with leaves

Hummus or cream cheese

2 small pimento-stuffed olives

2 thin strips sweet red pepper

Curly pretzels

All you do:

  1. Trim a 4-inch piece from bottom end of celery stalk; reserve a leaf from the top. Wash and dry well.
  2. Using a vegetable peeler, shave a thin slice off the curved side so celery sits without wobbling.
  3. Fill celery stick with hummus.
  4. Place 2 small pimento-stuffed olives in hummus at wider end of celery stick for eyes; stick 2 thin strips of sweet red pepper just behind eyes for antennae.
  5. Prop a celery leaf in hummus at opposite end of celery stick for a tail.
  6. Make 6 legs from curly pretzels by carefully breaking off 6 long curved pieces; stick legs in hummus along both sides of celery stick.

Garden Veggie Crispbread Pizzas        

All you need:

8-10 Lavosh crackers

1 garlic clove, minced

1 cup no salt added tomato sauce

½ pound ground turkey, cooked or pork sausage

1 cup fresh spinach

1 tomato

½ cup mushrooms

½ red pepper diced

½ cup grated carrots

1 ½ cup Mozzarella cheese

All you do:

  1. Cut spinach into ribbons, dice mushrooms, tomatoes, and red bell pepper.
  2. Assemble crispbread pizza. Layer with pasta sauce, sausage, spinach and remaining vegetable as desired. Sprinkle with grated Mozzarella cheese.
  3. Bake at 400 degrees for 8-10 minutes. Serves 4.

Source: Becky Guittar, RD, LMNT, Lincoln Hy-Vee Dietitian

Activity: Eat and explore seeds. Sunflower seeds, chia seeds, pumpkin seeds.

Quick Watermelon Cooler

All you need:

2 cups lemonade

3 cups coarsely chopped seedless watermelon

1 cup crushed ice

All you do:

Combine all ingredients in a blender. Cover and process until smooth. Pour into chilled glasses and serve immediately. Source: Taste of Home

Kids in the Garden Kitchen

KIDS, join Hy-Vee dietitian in the kitchen. Kids will enjoy preparing and sampling their food creations. This is a three-part course for school-aged children. We will explore the sense of sight, smell and taste garden foods. Come to all the sessions or just one. We will make Fruit and Veggie Snails, Ants-on-log, a Very Hungry Caterpillar and more.
Saturday, June 10, 17 and 24. 10:30 am to 11:30 am. $10.00 per child, see Becky for discounts and to register. Email me at bguittar@hy-vee.com or 402-467-5505. You can also register at Customer Service. Supported by the Hy-Vee One Step Grant for garden activities and food experiences. Hy-Vee, 1601 N. 84th St. Lincoln, Ne
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Hy-Vee One Step Grant collaborates with Middle School Gardens


Dawes 2017

Mickle CLC ckg class

Mickle CLC one step

Students at Mickle and Dawes joined Hy-Vee Dietitian Becky Guittar to make Garden Vegetable Crispbread Pizzas and prepare mangoes. The pizzas were made with Lavosh crispbread and layered with pizza sauce, spinach, grated carrots, mushroom, tomatoes and Mozzarella cheese. Baked at 400 degrees for 6-8 minutes. They learned to dice veggies, chiffonade spinach and mince garlic with a garlic press. It was also fun to learn how to use a mango slicer and get perfect diced mango for a salsa or salad.
Thank you to Hy-Vee One Step Garden Grant for support and the YMCA CLC staff.

Grocery shopping and meal planning done for YOU? Try a Simple fix workshop.

IMG_7243Moms, Christine and Holly with daughters, preparing Chicken Enchiladas at our Simple Fix workshop on March 31. What a joy for me to see moms and daughters preparing meals together!Next class Wednesday April 26, deadline April 22. Call me or email me 402-467-5505 or bguittar@hy-vee.com.

Strawberry Banana Performance Inspired Smoothie Bowl

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Have you seen images of Mark Wahlberg around the store?

Performance Inspired Nutrition was started when entrepreneur, actor and producer Mark Wahlberg and former 25-year EBP/CMO/GM at GNC, Tom Dowd, were inspired to supply their loved ones with trustworthy products built on a better, all-natural brand. They left out artificial ingredients, synthetic colors and flavors to create an all-natural product line to meet the needs of a new consumer mindset. These great products are only available at Hy-Vee!  The line includes whey protein powder, enhanced whey protein powder, protein bars and more. Here is a recipe for a yogurt parfait with super quality, nutrient-packed ingredients.

 

Strawberry Banana Performance Inspired Smoothie Bowl

Serves 2

Prep Time: 5 Minutes

 

All you need:

1 banana, peeled and frozen

1 scoop vanilla bean Performance Inspired Performance Whey Protein

1 (5.3 oz) Hy-Vee non-fat Greek vanilla or strawberry yogurt

½ cup sliced strawberries or other fruit

2 tbsp Hy-Vee sliced almonds

1 tsp chia or hemp seeds

Additional toppings, as desired

 

All you do:

  1. To a blender, add banana, whey protein powder and yogurt. Blend until smooth and pour into 2 bowls.
  2. Top with sliced strawberries, almonds, chia seeds. Add additional toppings as desired.

 

Nutrition Facts per serving: 250 calories, 4.5g fat, 0.5g saturated fat, 0g trans fat, 40mg cholesterol, 90mg sodium, 32g carbohydrate, 7g fiber, 18g sugar, 22g protein.

Daily Values: 0% vitamin A, 45% vitamin C, 15% calcium, 4% iron.

Source: Hy-Vee Dietitians

 

Dietitian Pick of the Month – Avocados from Mexico

Avocadoes POM.JPGThere are a couple of ways to reach that green deliciousness on the inside. After cutting in half, remove the pit. Then you can either scoop the flesh out with a spoon, or peel the skin off. Peeling helps you get closer to that dark green layer of flesh closest the skin; this is where the highest concentration of lutein is. Lutein is an antioxidant that has been shown to be beneficial for eye health.

Ready to make a recipe? You’ll be happy to know that the ways to prepare avocados are endless. Of course there is the classic guacamole, but you can put avocados in smoothies, on toast or sandwiches, in salads, dips, deviled eggs, brownies and more! Just be sure to properly store what you don’t use from the cut open avocado by drizzling with olive oil or lemon juice, wrapping with plastic wrap and refrigerating. Check out the avocado boat recipe below to step up your avocado game!

Fresh Avocado Boats

Total time: 10 minutes

Serves: 4

 

All you need:

2 large ripe avocados from Mexico, halved and seeded

2 tbsp fresh lime juice

½ cup loosely packed arugula

¼ cup chopped pineapple

2 tbsp finely chopped red onion

1 jalapeno pepper, seeded and finely chopped, optional

Hy-Vee sea salt

Lime wedges

 

All you do:

  1. Sprinkle avocado halves with lime juice. Top with arugula, pineapple, red onion and, if desired, jalapeno pepper. Sprinkle with sea salt. Serve immediately with lime wedges on side.

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

Source: Hy-Vee Balance, March issue

Nutrition facts per serving: 170 calories, 15g fat, 2g saturated fat, 0g trans fat, 0mg cholesterol, 10mg sodium, 11g carbohydrate, 7g fiber, 2g sugar, 2g protein

Daily values: 35% vitamin C, 6% vitamin A, 2% calcium, 4% iron

 

 

The information is not intended as medical advice. Please consult a medical professional for individual advice.

Dietitian Lunch Boxes now available!

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Are you looking for a  good-for-you alternative for lunch?

Consider a Dietitian Choice lunchbox, located in the gas station and in the Dilusso sandwich display in the store. The lunchboxes are individually packed by our dietitian  and  offer fresh ingredients like greek yogurt/chia seeds, grapes, petite carrots, bean chips, skinny pop, tuna and more. The nutrition content varies between 352-452 calories with 11-25 grams of protein depending on your choice for just $4.99 box.

 

 

Mediterranean Diet Recipes

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As we prepare for Heart month in February, remember to take care of your Valentine’s heart. Adopting some Mediterranean diet attributes  could be very helpful and delicious. There is more to the Mediterranean Diet than just  food, it is a way of life that includes diet, activity, and the social habits from the population residing in the countries bordering the Mediterranean Sea. The Heart Study and the Lyons Diet Heart Study tested the diet benefits. The American Heart Association Science Advisory strongly recommended the adoption of the Mediterranean-style diet in the US in 2001.The diet emphasizes the consumption of vegetables, fruit, whole grains, fish and plant foods rich in omega-3 fatty acids. Food sources of omega 3 polyunsaturated fat include green leafy vegetables, dark chocolate, soybean/canola oil, flax seed, flax oil, chia seeds and omega 3 eggs.  Here is a recipe I prepared for my event with Dr. Whitney, Cardiologist from BryanHeart.  

Curtis Stone’s Lentil Soup with Vegetables                     Serves 6
All you need:
½ cup lentils
1 ¼ cup  vegetable stock, to puree the lentils (generous) Kitchen Basics
2 tbsp olive oil
2 carrots, peeled and diced
1 ½ celery stalks, diced
3 shallots, peeled and diced
1 leek, white only, diced
3 garlic cloves, peeled and chopped
1 cup  lentils
5 cups water
1 bay leaf
1 fresh thyme sprig
8 leaves of kale, thinly sliced  or cabbage
¼ teaspoon salt
¼ teaspoon freshly ground black pepper.
Croutons to garnish

All you do:
For the Puree:

  1. Place the lentils and the generous 1 ¼ cups/325 ml stock in a large saucepan and cook over a low heat until all the liquid has evaporated and the lentils are tender, about 25 minutes.
  2. Remove from the heat, transfer the lentils to a blender and process, adding enough extra stock as needed, until smooth.
  3. Set the puree aside until required.

For the soup:

  1. Heat the olive oil in a pan, add the carrots, celery, shallots, leek and garlic and sweat for 5 minutes or until the cabbage is cooked.
  2. Add the lentils, bay leaf and thyme and the measured water and bring to a boil. Simmer for about 25 minutes, or until lentils are soft.
  3. Skim any impurities from the surface of the soup, add the kale. Cook for a another 5 minutes or until the kale is cooked.
  4. Check the seasoning, add the reserved puree, garnish with croutons and serve.

Nutrition facts per serving: 160 calories, 5 g fat, .5 g saturated fat, 0 g trans fat, 0 mg cholesterol, 270 mg sodium, 23 g carbohydrates,6 g fiber, 4 g sugar, 7 g protein. Daily values: 220% vitamin A, 100% vitamin C, 10% calcium, 20% iron.

I like the flavors and spices of the region like olive oil, feta cheese, oregano, tomatoes, garlic and olives. Here is a recipe for your grilled chicken or fish.

Mediterranean Chicken Serves 8

All you need:
2 tablespoons Mrs. Dash tomato basil or original (Aisle 5)
• 4 tablespoons non-fat plain yogurt (Dairy)
• ½ teaspoon Hy-Vee ground coriander (Aisle 5)
• 1/8 teaspoon Hy-Vee black pepper (Aisle 5)
• 1½ pounds Smart Chicken boneless, skinless breast or (Meat)
¾-inch thick yellow fin tuna steaks (8-3 ounce portions)
• Hy-Vee no-stick cooking spray (Aisle 5)
• 1½ cups chopped seeded tomato (2 small tomatoes) (Produce)
• 1/4 cup chopped green onions (Produce)
• 3 tablespoons chopped fresh parsley (Produce)
• 1 tablespoon capers, drained (Aisle 3)
• 1 tablespoon Grand Selections extra virgin olive oil (Aisle 4)
• 2 tablespoon Hy-Vee lemon juice (Produce)
• 1/2 teaspoon bottled minced garlic (Produce)
• 12 chopped pitted Hy-Vee kalamata olives (Aisle 3)

All you do:

1. In a large bowl, combine Mrs. Dash, yogurt, coriander and pepper. Add chicken or fish pieces and coat chicken well. Cover and refrigerate for at least 1 hour.
2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add chicken or fish to pan; cook 4 minutes on each side or until desired degree of doneness.
3. While chicken or fish cooks, combine tomato, green onions, parsley, capers, olive oil, lemon juice, garlic and olives. Serve tomato mixture over chicken or fish.
Adapted from Michelle Powers, Cooking Light JULY 2005

Nutrition Facts per serving: 130 calories, 4g fat, 0g saturated fat, 40 mg cholesterol, 240 mg sodium, 3 g carbohydrate, 1 g fiber, 2 g sugar, 21 g protein. Daily values: 8% vitamin A, 15% vitamin C, 2% calcium, 10 % iron

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Becky and Dr. Whitney cooking up a storm in this photo.

The following recipe is a great mixture of vegetables and would be perfect for a lunch.

Mediterranean Wrap

All you need:
1 red onion, sliced
1 zucchini, sliced
1 eggplant, sliced
1 can black beans, no salt added
1/4 pound fresh mushrooms, sliced
1 red bell pepper, sliced
1 tablespoon olive oil
¼ teaspoon ground black pepper
4 whole grain tortillas or 4 Gluten-free Mission flour tortillas
1/4 cup goat cheese
1/4 cup basil pesto Classico brand is GF
1 large avocado, sliced

All you do:
1. Heat a grill pan or skillet over medium heat. Place the seasoned, slightly thawed veggies in preheated pan. Stir and cook until tender, about 15 minutes.
2. Spread each tortilla with 2 tablespoons goat cheese and pesto. Divide avocado slices among the shells. Top with veggies.
3. Fold in the bottom of each tortilla and roll up into a snug wrap. Grill on a hot iron skillet for a warm version.

Nutrition Facts per serving: 340.9 calories, 13.5 g fat, 2.7 g saturated fat, 542.5 mg sodium, 47 g carbohydrate, 20.1 g fiber, 19.1 g protein.

 

 

Add more vegetables to your diet

Cauliflower has been trending as a popular vegetable for a few years, but I sure haven’t tried all the different ways.  You will see an earlier post for Cauliflower Pizza Crust, but here is another idea for adding vegetables to your diet.

Cauliflower Crumbles® “Fried Rice”

Serves 8 (1/2 cup each). cauliflower-crumblesPrep Time: 10 Minutes

All you need:

1 tbsp olive oil

3 cloves garlic, finely chopped

1 (16 oz) bag Green Giant™ Fresh Cauliflower Crumbles® “Fried Rice” Blend

1 tsp garlic salt

1 egg, beaten

2 tbsp soy sauce, gluten-free

1 tbsp Hoisin sauce. gluten-free

2 green onions, sliced

All you do:

  1. In a medium skillet, heat 1 tablespoon oil over medium heat. Add garlic and sauté for 1 to 2 minutes, stirring frequently until garlic begins to brown.
  2. Add “Fried Rice” Blend and garlic salt. Cook, stirring frequently, for 5 to 7 minutes until vegetables soften.
  3. Stir in egg; stir constantly 2 to 3 minutes until egg is scrambled and incorporated into vegetables.
  4. Stir in soy sauce and Hoisin sauce; mix well.
  5. Garnish with green onions.

Source: adapted from Green Giant

Nutrition per serving: 50 calories, 2.5g fat, 0g saturated fat, 0g trans fat, 480mg sodium, 5g carbohydrate, 1g fiber, 3g sugars, 2g protein. Daily Values:  20% vitamin A, 40% vitamin C, 2% calcium, 2% iron.