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.

Simple FIX

with-stir-fry-bgThe Hy-Vee Simple FIX  program helps make meal preparation fun, fresh and affordable.

Contact me or customer service to sign-up at 402-467-5505.bguittar@hy-vee.com

The month’s menu includes  Veggie Sloppy Joe Sliders, Slow cooker Cranberry BBQ Meatballs, Salmon with Brown Sugar and Mustard Glaze, Slow Cooker White Chicken Chili, Hearty Pork & Vegetable Soup and Hawaiian Chicken with Pineapple.  Gluten-free is easily accommodated.

$99.00 for 6 family size meals.  Not sure about one of the choices, purchase only 5 meals for $80.00.

 

 

jan-2017

Harvest Superfood balls

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Harvest Superfood  balls come in 4 delicious flavors, this one is coconut dark chocolate almond, my favorite . Other flavors  include dark chocolate espresso, dark chocolate peanut and peanut butter banana.

When I was visiting my daughter in Chicago, we went to an art museum and a food court on the famous Miracle Mile. She chose a superfood ball for dessert and I instantly thought I had to bring them to Nebraska. Made in Indiana from raw ingredients, no dairy, no gluten with chia, hemp and flax, they are sure to please. Just the right balance of carbs, protein and fiber.   Try them out, located in the HealthMarket in the dairy cooler and freezer.

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Next Simple FIX is coming up soon!

It’s easy to prepare meals for your family with a Simple FIX, meal assembly class.

Next session is Friday, November 18 at 5:30 p.m. with deadline Monday, November 14.

We will be preparing Corn Potato Chowder, Minestrone Soup, Cod with Oranges Scented Rice, Beef Bourguignon, Sweet Pecan Chicken Thighs, and  Slow cooker Pork with Sweet Potatoes.

 

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