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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Cooking with Cardiologist#spiralizer fun!

Bruschetta Chicken Breasts

Serves 8

All you need:

4 (6 oz each) boneless skinless chicken breast

1 (14.5 oz) can Hunts no-salt-added diced tomatoes with basil, garlic and oregano

½ cup chopped fresh basil (1/2 of 7 oz container)

1 (5oz) pkg plain croutons

2 tbsp olive oil

¾ cup mozzarella cheese

 

All you do:

  1. Pound chicken with a mallet or rolling pin into a 5- to 6-inch long piece. Combine 1 can tomatoes and chopped basil in medium bowl. Stir in croutons until moistened. Spread about ¼ of mixture on top of each piece of chicken. Roll up starting at short end.
  2. Coat foil pan with spray and place chicken seam side down in prepared pan. Spread 1 tablespoon stuffing on top. Drizzle with olive oil. Cover with foil.
  3. Bake at 350 degrees for 40 minutes or until internal temperature reaches 165 degrees.
  4. Top with mozzarella cheese and bake for 5 minutes or until melted.

Nutrition Facts per serving: 249 calories, 10g fat, 61mg cholesterol, 363mg sodium, 16g carbohydrates, 25g protein. Daily values: 14% Vitamin C, 16 % Calcium

 

Zucchini Tomato Bake

Serves 4

All you need: 1/2 medium onion, chopped 1 tbsp Smart Balance 2 medium zucchini (about 1 pound), spiralized and patted dry 2 medium tomatoes, seeded and chopped ¾ cup Hy-Vee finely shredded Swiss cheese, divided ½ cup reduced-fat sour cream 1 tsp Tones paprika ½ tsp Salt for Life ¼ tsp Tones garlic powder ¼ tsp Tones pepper 2 tbsp shredded Parmesan cheese

All you do:

  1. In a large nonstick skillet, sauté onion in Smart Balance until tender. Transfer to a large bowl. Add spiralized zucchini, tomatoes, 1/2 cup Swiss cheese, sour cream, paprika, Salt for Life, garlic powder and pepper; mix well.
  2. Transfer to an 11-by-7-inch baking dish coated with cooking spray. Sprinkle with Parmesan cheese and remaining Swiss cheese.
  3. Bake, uncovered, at 350 degrees for 25 to 30 minutes or until vegetables are tender.

Source: adapted from Taste of Home, Fresh to Your Table, Healthy Cooking August/September 2008, p 63.

Nutrition Facts per serving: 186 calories, 12g fat, 7g saturated fat, 32mg cholesterol, 206mg sodium, 11g carbohydrate, 3g fiber, 9g protein. 

Vanilla Tiramisu Serves 12.

All you need:

1/2 (8 oz) pkg Philadelphia cream cheese

1 ½ cups skim milk, cold

1 pkg Jell-O sugar-free cheesecake pudding mix

½ (12-inch) purchased angel food cake

1/3 cup espresso, decaf if preferred

Unsweetened cocoa powder, for garnish

2 tbsp mini chocolate chips

All you do:

  1. Beat cream cheese in large bowl with mixer until creamy. Gradually add milk, beating after each addition. Add dry pudding mix; beat on low speed for 1 minute.
  2. Cut angel food cake into 12 pieces about ½ inch thick. Line square baking dish with plastic wrap or foil. This is to lift cake to platter for serving.
  3. Place espresso in small dish. Soak one side of 9 slices of cake in espresso. Layer 9 slices on top of the plastic wrap. Cut the remaining 3 pieces into cubes and set aside.
  4. Top the cake with half the pudding. Place the remaining cake cubes on top and spread with the remaining pudding.
  5. Sprinkle with cocoa powder and mini chocolate chips.
  6. Cover with plastic wrap, and refrigerate for 30 minutes or up to 24 hours.
  7. To serve, add 1 small dollop of Lite whipped topping and strawberry or raspberry.

Nutrition Facts per serving: 97 calories, 2.5g fat, 6mg cholesterol, 158mg sodium, 14g carbohydrate, 3g sugar, 2g protein.

Source: adapted from www.kraft recipes.com/vanilla

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Still getting new customers to join us!

dish cilantro lime chicken rice bowl

DISH meals June
Entree’s from our last SIMPLE FIX workshop, join us sometime soon! I will freeze to have later.

 

Just an update. Our SIMPLE FIX program continues to attract new customers. They love the ease  of preparing meals, leaving all the shopping and cleaning to us here at Hy-Vee.  We will take a month off in July and will be back on track for August 19.  Please email me at bguittar@hy-vee.com for more details. We are also preparing for the next Cooking with the Cardiologist scheduled for September at 4 Hy-Vee store location. Enjoy heart- friendly food samples with “smart” discussions from  Bryan Heart cardiologists.

The Spiralized zucchini bake can be served with the Bruschetta Chicken, both are baked after thawed in the refrigerator. Need some limes, rice and cilantro to complete the Cilantro Chicken Rice Bowls. I am planning to share the Balsamic Steak with Salad Greens, Barbecue Pork Kabobs and Bruschetta Chicken with family this weekend in Chicago. So nice to have meals prepared and not have to plan and cook while visiting.

 

 

Diabetes and Prediabetes Support Group Meeting

Would you like to talk about your diabetes or prediabetes?  Meet us at Madonna Rehabilitation Hospital, Flanagan Room.  We will have health and lifestyle tips led by Hy-Vee dietitian Becky Guittar, RD, LMNT and Marcia Wallen, MS, RD, LMNT.  The hospital is located at 5401 South St. Lincoln, Ne. Enter from the west side on 52nd Street , Door 8.

    flier for june and aug

 

Hy-Vee One Step Grant makes tasty addition to Dawes Middle School

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I joined Nicole Effle from Lincoln Community Crops and Dawes Middle School students as they harvested from their school garden. They had  grown radishes, spinach, kale, lettuce and chives, in just a few weeks!

We spiralized zucchini,  and added our harvested greens to  our wraps with hummus, guacamole, grated carrots, diced chicken, grated cheese and black beans. A few of the kids were skeptical, but came around as the rest began enjoying bite after bite. Next week I go to Mickle Middle School to join the Urban Farmers and YMCAone step as photo CLC Cooking class. Thank you  to the Hy-Vee One Step Grant for making funds available.

As a part of Hy-Vee’s mission to make lives easier, healthier and happier, Hy-Vee began the One Step program  to fund  projects worldwide. Everyday products donate a portion of those proceeds to worthy causes.  One Step Russet Potatoes proceeds go to support community gardens and teaches good nutrition and cooking to partners.

 

 

Southwest Flavors for the Heart

Stuffed peppers and Bean and corn salsa
Stuffed peppers and Bean and corn salsa

One of my favorite passions is cooking Mexican-style foods in a heart healthy way.  So the following recipes include peppers, lime, cilantro, tomatoes and beans.  Hope you try them! I also have gluten-free versions of the recipes with  carefully picked out some gluten-free alternatives.  Sometimes you can not make out just from the list of ingredients if a product is gluten-free because of possible contamination in the manufacturing.  So I rely on the Hy-Vee product guide or website information if the product is not clearly labeled “gluten-free”.

Seafood Ceviche (Mexican Seafood Cocktail)
Serves 10 (1/2 cup each).

All you need:
1/2 pound medium shrimp, boiled, peeled and cubed (Meat)
3/4 cup fresh lime juice, divided (Produce)
1/2 cup chopped onion (Produce)
1/2 pound imitation crab meat, shredded (Meat) Look for GF versions
2/3 cup chopped tomatoes (Produce)
2/3 cup chopped cucumbers (Produce)
2 ripe small avocados, peeled, pitted, and cubed (Produce)
1/2 cup ketchup (Aisle 3)
1/3 cup chopped fresh cilantro (Produce)
2 tbsp Valentina Mexican hot sauce (Aisle 4) Look for GF versions
1 tbsp olive oil (Aisle 4)
1/4 tsp salt, optional (Aisle 5)

All you do:
1. Combine shrimp and 1/2 cup lime juice in a large bowl; cover and chill 1 hour. Drain.
2. Stir together onion, shrimp, crab, tomatoes, cucumber, avocados, ketchup, cilantro, hot sauce, olive oil and salt. Serve immediately or chilled.

Nutrition Facts per serving: 140 calories, 8g fat, 1g saturated fat, 30mg cholesterol, 390mg sodium, 13g carbohydrates, 3g fiber, 7g protein. Daily values: 6% vitamin A, 25% vitamin C, 2% calcium, 2% iron.

Source: Becky Guittar, RD, LMNT

Becky’s Southwest Stuffed Bell Peppers with Quinoa and Turkey
Serves 8 (1/2 pepper each).

All you need:
1 pound Honeysuckle White ground turkey (Meat)
½ medium onion, chopped
1 tsp oregano (Aisle 5)
1/2 tsp garlic powder, or two garlic cloves, minced (Aisle 5)
1/4 tsp Salt for Life (Aisle 5)
1/4 tsp ground pepper (Aisle 5)
1 cup Ancient Harvest red or white quinoa (HealthMarket)
2 cups water
8 oz Hy-Vee Select roasted salsa verde or favorite salsa (Aisle 4)
4 red or green bell peppers, cut in half and seeded (Produce)
1/2 cup Hy-Vee grated cheddar cheese (Dairy)

All you do:
1. In a skillet, cook ground turkey, stirring frequently to break up into small pieces, until juices run clear and no pink remains.
2. Stir in chopped onion, oregano, garlic, salt and ground pepper.
3. In a saucepan, add quinoa and water. Simmer for 12 to 15 minutes, until quinoa forms small circles. Stir into ground turkey and stir in salsa.
4. Fill each pepper with meat and quinoa mixture. Place in baking dish and bake at 350 degrees for 30 minutes.
5. Garnish with cheddar cheese and return to oven for 5 minutes to melt cheese

Nutrition Facts per serving: 210 calories, 8g fat, 2.5g saturated fat, 50mg cholesterol, 370mg sodium, 20g carbohydrates, 3g fiber, 17g protein. Daily values: 40% vitamin A, 130% vitamin C, 8% calcium, 15% iron.

Southwestern Black beans and Corn Salad
Serves 20 (1/3 cup each).

All you need:
1 medium red bell pepper, cored, seeded and diced
1 small red onion, diced
5 cups no-salt-added canned black beans, drained and rinsed
1 (15.25 oz) can no-salt-added corn kernels, drained and rinsed or 2 cups fresh or thawed frozen corn
3 tbsp canola oil
2 tbsp vinegar
1 tsp cumin
1/4 tsp Salt for Life
1/2 tsp ground black pepper
1/4 cup fresh cilantro leaves, optional

All you do:
1. In a large bowl, combine red bell pepper, red onion, black-eyed peas, corn, canola oil, vinegar, cumin, Salt for Life, ground black pepper and cilantro leaves.

Chef’s Notes
• Dried black-eyed peas may be cheaper than canned. If using dried, cook according to package directions until peas are soft but not mushy. Drain, rinse, and add 3 cups cooked peas to salad. Use leftovers in other recipes later in the week.
• Chill the salad and serve it over cooked spinach or kale.
• Use any type of vinegar you have on hand. Try balsamic, cider, or red or white wine vinegar.
• Use black beans in place of black-eyed peas if desired.
• When corn is in season, use fresh in place of canned. Cook 4 medium ears corn. Remove kernels from cob with a knife. Add to salad.
Nutrition Facts per serving: 80 calories, 3g fat, 0g saturated fat, 0mg cholesterol, 45mg sodium, 12g carbohydrates, 3g fiber, 3g protein. Daily values: 4% vitamin A, 15% vitamin C, 2% calcium, 4% iron.

Source: Cooking Matters at the Store

Margarita Cheesecake
Serves 12 (1 cheesecake each).

All you need:
3/4 cup graham cracker crumbs (about 12 squares)  Gluten free crackers if needed
3 tbsp Splenda, Hy-Vee Delecta or stevia equivalent
4 tbsp Smart Balance margarine, melted
1 (8 oz) pkg Hy-Vee 1/3-less-fat cream cheese, at room temperature
1 (8 oz) pkg Hy-Vee fat-free cream cheese, at room temperature
1 (12.3 oz) pkg Mori-Nu silken extra-firm tofu
2 (0.14 oz each) packets sugar-free Crystal Light lemonade mix
Lime juice, to taste
1/2 (8 oz) tub Cool Whip light (12 tablespoons)
2 tbsp Splenda, Hy-Vee Delecta or stevia equivalent
Lime zest and lime slices, for garnish

All you do:
1. Line 12 standard (2-1/2-inch) muffin cups with paper baking cups. Lightly with nonstick cooking spray.
2. Combine graham cracker crumbs, 3 tablespoons sugar substitute and margarine in small bowl, mix well. Press into 1 rounded tablespoon into bottom of each prepared muffin cup. Refrigerate crusts while preparing filling.
3. Mix cream cheeses, tofu, lemonade mix, lime juice and 2 tablespoons sugar substitute with electric mixer or food processor until well blended. Spread 1/4 cup filling on top of each prepared crust. Garnish each cheesecake with 1 tablespoon Cool Whip light, lime zest and a slice of lime. Refrigerate for one hour.

Nutrition Facts per serving: 170 calories, 10g fat, 6g saturated fat, 10mg cholesterol, 290mg sodium, 11g carbohydrates, 7g protein.
Daily values: 8% vitamin A, 6% calcium, 4% iron.

Source: Becky Guittar, RD, LMNT

Bike-driven smoothie maker at Kahoa!

smoothie maker

Last week I visited with Kahoa Students and Eric Vacek, PE teacher at Kahoa Elementary School. The students rode a bike-driven smoothie maker. Our recipe included:
1 cup Orange juice
1 cup 1% milk
1 cup Hy-Vee frozen strawberries
1 cup Hy-Vee yogurt, vanilla or strawberry flavored. After about a minute of fast pedaling, we had smoothies! We served about 300 smoothies, enjoyed by all.

What about Wine?

In moderation and as part of an overall healthy diet, the short answer is yes!
Because of its alcohol content and non-alcoholic phytochemicals (naturally occurring plant compounds), wine has been shown to reduce the risk of heart disease and certain cancers and slow the progression of neurological degenerative disorders like Alzheimer’s and Parkinson’s diseases. However, if you drink more than what’s recommended, your health benefits are lost and your health risks go up.
For men, no more than two 5-ounce glasses of red or white wine, 12 ounces of regular beer or 1 1/2 ounces of 80-proof distilled spirit per day is considered safe and effective; for women, no more than one drink of the same amount per day.
The health benefits of wine
o The primary cardiovascular benefits from red and white wine, hard liquor and beer is
that moderate amounts can raise your good cholesterol (HDL cholesterol) and thin your blood.
o Non-alcoholic phytochemicals in wine, such as flavanoids and resveratrol, act as antioxidants and prevent molecules known as “free radicals” from causing cellular damage in the body.
o Resveratrol has been shown to prevent blood clotting and plaque formation in arteries by altering lipid profiles and plasma viscosity.
o Red wine provides much more resveratrol compared to white. That’s because the longer the skin is kept on the grape during the wine-making process, the greater the concentration of resveratrol in the wine. Wines made in cooler climates have greater amounts of resveratrol too. Thus, red wines from cool climates have the most resveratrol.
The negative side of wine
Certain medical conditions may be worsened by the consumption of wine, so it’s vital you seek the advice of your personal physician.

But because there does seem to be some health benefits to drinking wine, I have started a Food and Wine Tasting 101 Class. The first class meets on Thursday, April 30 at 6:30. Registration is required, call the store to register at 402-467-5505. Cost is $20.00. We will feature 5 wines and have perfectly paired appetizers like Skewed Greek Salad, Smoked Gouda and Mushrooms, Cheese-stuffed Dates and Dark Chocolate Truffles.
http://www.hy-vee.com

This information provided to you by your Lincoln Hy-Vee dietitians.
It is not intended as medical advice.
Please consult a medical professional for individual advice