Dietitian’s Pick of the Month – California Walnuts!

Basil spinach pesto with Walnuts

(recipe below)

What makes walnuts heart healthy?

Walnuts are the only nut that have omega 3 fats, they can reduce cholesterol and lower blood pressure.

They contain powerful antioxidants. Walnuts are loaded with healthy fat and fiber — two things that can help you feel full, contributing to weight loss.

Cooking with walnuts

Mix into breading for fish or chicken, a great gluten-free option.
Toast and top salads, pastas, or soups.
Stir into batter for baked goods.  I love in pancakes or muffins.
Puree into sauces, spreads, and dips.

Basil-Spinach Pesto with Walnuts

Recipe courtesy of Makes 16 servings


⅓ c. Hy-Vee walnuts, finely chopped

1 c. packed basil leaves (about 2 oz)

1 c. packed spinach leaves (about 2 oz)

½ c. Hy-Vee finely shredded Parmesan cheese

1 tsp. minced garlic

½ tsp. Hy-Vee kosher sea salt

pinch red pepper flakes, optional

⅔ c. Hy-Vee Select extra-virgin olive oil 


  1. Preheat oven to 350 degrees.
  2. Place walnuts on an ungreased baking sheet and bake until lightly toasted, about 10 minutes; remove and set aside to cool.
  3. In a food processor, combine basil, spinach, walnuts, Parmesan, garlic, salt and red pepper flakes, if desired. Cover and pulse until coarsely chopped. Add oil and process until thoroughly combined.
  4. Store in the refrigerator for up to one week or in the freezer for up to one month. Thaw frozen pesto in refrigerator overnight.

Nutrition facts per serving: 110 calories, 11g fat, 2g saturated fat, 5mg cholesterol, 115mg sodium, 1g carbohydrate, 0g fiber, 0g sugar, 2g protein

Besides snacking on them, what are some interesting ways to eat walnuts? Although each type of nuts has a distinct flavor, you can easily swap in walnuts for other nuts in recipes. Try incorporating them into breading for chicken or fish; in baked goods such as muffins, cookies, and breads; on top of cereals, yogurts, and fruits; and they’re especially nice when toasted and used to top pasta and soups. Other ideas include using them in salsas, pestos, aiolis, or ground and mixed into meatloaf, burger patties, or meatballs.

What’s the best way to store walnuts? Because of their high fat content, walnuts can go rancid rather quickly. If you plan to use them right away, store them in an airtight container in the refrigerator. Just remember to keep them away from odorous foods such as onions. For longer storage, store in an airtight container in the freezer.

Contact Hy-Vee Becky Guittar, RD, LMNT at, 402-567-5505 or for questions or assistance. I have cooking classes and tours for adults and kids, consultations, and more available.  Find more recipes at





Are you looking for quick meal solutions?

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Hy-Vee can help.

We offer dietitian selections for lunch boxes and meal assembly classes designed just for you.

Look for

Dietitian Choice Lunchboxes in the DiLusso Sandwich case.

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Simple Fix  

Make. Take. Enjoy

Meals made affordable.

Time made for Family.

 You can create home-cooked meals for you and your family.  Each entrée serves 4. Cost for all 6 meals (24 servings) is $99.00.  Do you need more servings? Choose 3 choices and assemble for 8 servings.  Bring a cooler to carry meals home.  Call Hy-Vee Dietitian Becky Guittar for questions about recipes.  Each entrée includes easy cooking instructions so you can thaw and enjoy at your convenience. We have several oven-ready and slow cooker meals choices this month. Gluten-free is easily accommodated. For 8 servings, just let Becky know your 3 menu choices.

Date is Friday, January 26, 2018.  To register, see Customer Service, Hy-Vee 1601 N. 84th St. Lincoln, Ne. Deadline is January 22, sessions fill up fast.  Payment is required at registration. To pay by credit card or for questions, contact Becky Guittar, RD, LMNT at or 402-467-5505. Deadline is Monday, January 22. This month’s menu includes:

Beef Stroganoff

Italian Meatloaf

Lemon Chicken over Spiralized Zucchini

Salmon with Walnut Maple Crust Turkey Chili

Winter Salad Kits* with samples of Performance-Inspired Protein Whey


Gingerbread House Workshop

Saturday, December 16                                               10:30 am to 11:30 am  

Join us for Gingerbread House Decorating Fun in the club room at Northern Lights Hy-Vee. Kids will enjoy decorating their own gingerbread house. $10.00 per house. Please register at customer service or with  Hy-Vee Dietitian Becky Guittar, , 402-467-5505.

Simple Fix-your meal solution!

B752D793-0075-4688-AF30-574DCDAE5DE9Are you rushed for meals during the holidays?

Simple Fix at Hy-Vee can help!

Next Date:Wednesday, December 20, 2017

In as little 1 ½ hours, you can create home-cooked meals for you and your family. Each entrée serves 4. Cost for all 6 meals (24 servings) is $99.00. Gluten-free is easily accommodated. Bring a cooler to carry meals home. Call Hy-Vee Dietitian Becky Guittar for questions about recipes/menu. Menu includes Cheesy Egg Bake with Chorizo, Sundried Tomatoes/Goat cheese Stuffed Chicken Breasts, Beef Enchiladas, Salmon with Mustard Glaze, Hearty Pork and Vegetable Soup, Veggie Sloppy Joes. Each entrée includes easy cooking instructions so you can thaw and enjoy at your convenience. All meals are Hy-Vee Dietitian-approved and have nutrition analysis..   For quicker option, cook the meals the night before to microwave the next day. Deadline is Friday, December 15. Register at customer service, Hy-Vee 1601 N. 84th St. or contact Becky at 402-467-5505.


Diabetes Prevention Program

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Diabetes Prevention Program                             

 Tuesday, November 14, 2017       5:30 pm- 6:30 pm       

Is your glucose level higher than normal? Have you had gestational diabetes?

If so, you might have prediabetes. Come learn about our Hy-Vee Diabetes Prevention Program, a 1 year program utilizing the curriculum from the Center for Disease Control and Prevention.

This program is based on research study that showed that lifestyle changes including weight loss and activity were the best method to reduce the risk of Type 2 Diabetes.

Attend group meetings for education, support and assistance from Hy-Vee Dietitian and Lifestyle Coach Becky Guittar. Sessions will take place at LES.

There is a fee for the program. Not suitable for individuals with diabetes.

Register with Becky at or call her at 402-467-5505.


Here is the information from the National Institute of Diabetes and Digestive and Kidney Diseases,  US Department of Health and Human Services and the Centers for Disease Control and Prevention.

The Diabetes Prevention Program (DPP) was a major multicenter clinical research study aimed at discovering whether modest weight loss through dietary changes and increased physical activity or treatment with the oral diabetes drug metformin (Glucophage) could prevent or delay the onset of type 2 diabetes in study participants. At the beginning of the DPP, participants were all overweight and had blood glucose, also called blood sugar, levels higher than normal but not high enough for a diagnosis of diabetes—a condition called prediabetes.

The DPP found that participants who lost a modest amount of weight through dietary changes and increased physical activity sharply reduced their chances of developing diabetes. Taking metformin also reduced risk, although less dramatically. The DPP resolved its research questions earlier than projected and, following the recommenda-tion of an external monitoring board, the study was halted a year early. The researchers published their findings in the February 7, 2002, issue of the New England Journal of Medicine.

DPP Study Design and Goals

In the DPP, participants from 27 clinical centers around the United States were randomly divided into different treatment groups. The first group, called the lifestyle intervention group, received intensive training in diet, physical activity, and behavior modification.  By eating less fat and fewer calories and exercising for a total of 150 minutes a week, they aimed to lose 7 % of their body weight and maintain that loss.

The second group took 850 mg of metformin twice a day. The third group received placebo pills instead of metformin. The metformin and placebo groups also received information about diet and exercise but no intensive motivational counseling. A fourth group was treated with the drug troglitazone (Rezulin), but this part of the study was dis-continued after researchers discovered that troglitazone can cause serious liver damage. The participants in this group were followed but not included as one of the intervention groups.

All 3,234 study participants were overweight and had prediabetes, which are well-known risk factors for the development of type 2 diabetes. In addition, 45 percent of the participants were from minority groups—African American, Alaska Native, American Indian, Asian American, Hispanic/Latino, or Pacific Islander—at increased risk of developing diabetes.

Prediabetes is a condition in which blood glucose levels are higher than normal but not high enough for a diagnosis of diabetes. Prediabetes is also called impaired glucose tolerance (IGT) or impaired fasting glucose (IFG), depending on the test used to measure blood glucose levels. Having prediabetes puts one at higher risk for develop-ing type 2 diabetes. People with prediabetes are also at increased risk for developing cardiovascular disease.

Prediabetes is becoming more common in the United States. The U.S. Department of Health and Human Services estimates that about one in four U.S. adults aged 20 years or older—or 57 million people—had prediabetes in 2007. Those with prediabetes are likely to develop type 2 diabetes within 10 years, unless they take steps to prevent or delay diabetes.

DPP Results

The DPP’s results indicate that millions of high-risk people can delay or avoid develop-ing type 2 diabetes by losing weight through regular physical activity and a diet low in fat and calories. Weight loss and physical activity lower the risk of diabetes by improving the body’s ability to use insulin and process glucose. The DPP also suggests that metformin can help delay the onset of diabetes.

Participants in the lifestyle intervention group—those receiving intensive individual counseling and motivational support on effective diet, exercise, and behavior modi-fication—reduced their risk of developing diabetes by 58 percent. This finding was true across all participating ethnic groups and for both men and women. Lifestyle changes worked particularly well for participants aged 60 and older, reducing their risk by 71 percent. About 5 percent of the lifestyle intervention group developed dia-betes each year during the study period, compared with 11 percent of those in the placebo group.

Participants taking metformin reduced their risk of developing diabetes by 31 percent. Metformin was effective for both men and women, but it was least effective in people aged 45 and older. Metformin was most effective in people 25 to 44 years old and in those with a body mass index of 35 or higher, meaning they were at least 60 pounds overweight. About 7.8 percent of the metformin group developed diabetes each year during the study, compared with 11 percent of the group receiving the placebo.

Points to Remember

  1. The DPP showed that people at risk for developing diabetes can prevent or delay the onset of diabetes by losing a modest amount of weight through diet and exercise. DPP participants in the lifestyle intervention group reduced their risk of developing diabetes by 58 percent during the study.
  2. DPP participants who took the oral diabetes medication metformin also reduced their risk of developing diabetes, but not as much as those in the lifestyle intervention group.
  3. The DPP’s impact continues as new research builds on the study’s results to find the best ways to delay, prevent, and treat diabetes.


The sessions will meet weekly for 16 weeks, with a  week break during the holidays. They start mid-November on Tuesdays at 5:30 p.m.

After 16 sessions, we will meet every other week for a month and then monthly for 5-6 sessions.

There is nutrition and health topics at each session.  Email Becky at or call her at 402-467-5505 for any questions.


Parents often struggle with packing school lunches. Here are a few tips for success.

Use My Plate to guide food choices and fill the bento box,

Use My Plate to guide food choices and fill the bento box

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Have kids pack their own sack lunch with a lunch stations like this on your counter and

pick from bin

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in your refrigerator.

  • Purchase a Bento Box or similar style lunchbox
  • Use silicone cupcake liners for dips or sauces
  • Get kids involved in meal planning and lunchbox choices! Sit down with kids and make a list of their favorite food items then post this list for inspiration.
  • Make food fun!

-Cut sandwiches into shapes using cookie cutters

-Make fruit/veggie skewers or sandwiches on a stick, pack fresh grapes in a small sandwich bag

-Add raw veggies to a salad dressing container

-Make pinwheels by wrapping sandwich contents in a tortilla and roll it

-Hide notes of encouragement or “I love you” in the lunchbox

-Include a small treat like a few marshmallows or animal crackers

-Kids love to dip! Contact your local Hy-Vee dietitian for healthy dip recipes. Some ideas may include hummus, sunflower seed butter, guacamole, bean dip, yogurt ranch dip, vanilla Greek yogurt or spinach dip.

  • Have kids help make homemade ice packs: soak a sponge in water, put it in a plastic bag and freeze overnight! As the “ice” melts the sponge will reabsorb it for repeated use.
  • Think outside the lunchbox-don’t feel obligated to serve only typical lunch food items. If your kid loves breakfast foods, serve them a peanut butter waffle sandwich in place of a regular sandwich to increase lunchtime excitement. If your kid enjoys snacks, turn snack foods into a meal!
  • Utilize “meal planning bins” to speed up your morning. Take time on the weekend to prep fruits, veggies, sandwiches, etc. into plastic bags. Fill refrigerator bins with items from different foods groups. In the morning simply grab a bag from each bin to put in the lunchbox.




Is your blood sugar level higher than normal? Do you have nutrition and diet questions? Do you want to learn about healthy eating?


Come learn about our Hy-Vee Diabetes Prevention Program, a year-long program utilizing the curriculum from the Center for Disease Control and Prevention. This program is based on on-going research that showed that lifestyle changes including weight loss and activity were the best method to reduce the risk of Type 2 Diabetes. Attend group meetings for education, support and assistance from your Hy-Vee Dietitian and Lifestyle Coach Becky Guittar, RD, LMNT. Register with Becky at or call her at 402-467-5505.  Topics included changing eating habits, grocery shopping, portion management, appetite control, right balance of macronutrients and easy cooking tips.  Join our group, don’t put it off any longer, come to our Session Zero on Tuesday, July 18, 2017 at 5:30 p.m. Club Room Hy-Vee 1601 N. 84th St. Lincoln, Ne.  Fees will be discussed in this FREE orientation class.


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 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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