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





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

Strawberry Banana Performance Inspired Smoothie Bowl

mark walhberg and PI


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.

Mediterranean Diet Recipes


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


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.



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



Cauliflower Crust Pizza

I am presenting to a business group tomorrow and wanted to re-share this recipe.

Eat Right and Bright Nebraska

I had heard customers talk about this kind of low-carb and gluten-free alternative, so I gave it a try. It seems like so many of my new recipes are suited for both needs, here is just another example.
Start out with a small cauliflower and bring out the food processor. This is not going to be like a traditional crust, remember it is vegetables, so prepare for a different way to eat vegetables not a comparison to your favorite pizza.

All you need:
For the crust:
2 cups grated cauliflower (about one small head)
1/2 cup plain non-fat yogurt
1 omega-rich egg
1/4 teaspoon garlic powder
1 teaspoon Italian seasoning (I used 1/4 t. basil and 1/4 t. oregano)
1/8 teaspoon of sea salt
For the topping:
3/4 cup of your favorite store-bought or homemade marinara sauce
1/2 cup grated mozzarella cheese
1/2 cup grated Parmesan cheese
Choice of…

View original post 264 more words

Holiday Bites

I recently assisted a business with a Holiday Party for its employees who earned some well-deserved recognition.  They gathered at the store to make some tasty holiday treats. We made 2 appetizers and 2 dessert bites. Everyone helped prepare the treats and shared their very important community volunteer accomplishments.  Good job everyone!  The wine pairings were also appreciated, thanks to our Wine and Spirits Department for sharing too.

Salmon Mousse

All you need:

2 packages (3 ounces each) smoked salmon or lox

2 packages (3 ounces each) cream cheese, softened

1 tablespoon dill weed

1 tablespoon lemon juice

1/2 teaspoon onion powder, Tones

1/2 teaspoon  Hy-Vee prepared horseradish

24 cucumber rings/slices

Spanish Olives, sliced optional 

All you do:

Place the first six ingredients in a food processor; cover and process until smooth. Pipe or spoon about 1 tablespoon filling onto each cucumber slice.  Garnish with sliced olive. Yield: 2 dozen

Originally published as Salmon Mousse Endive Leaves in Taste of Home’s Holiday & Celebrations Cookbook Annual 2010, p184. Taste of Home, Fresh to Your Table
Nutritional Facts- 45 calories, 3 g fat (2 g saturated fat), 9 mg cholesterol, 177 mg sodium, 3 g carbohydrate, 2 g fiber, 3 g protein.

               Garlic Onion Pizza Wedges

All you need:

½ cup grated Parmesan cheese

½ cup chopped red onion

½ cup Hellman’s mayonnaise

¼ cup minced fresh basil

4 garlic cloves, minced

Pepper to taste

1 prebaked 12-inch thin pizza crust, whole wheat

All you do:

Preheat oven to 450°. In a small bowl, combine cheese, onion, mayonnaise, basil, garlic and pepper; spread over crust.

Place on an ungreased baking sheet or pizza pan. Bake 8-10 minutes or until lightly browned. Cut into wedges. Yield: 8 servings.

Source: Taste of Home, Fresh to your Table.
Nutritional Facts1 slice equals 234 calories, 15 g fat (3 g saturated fat), 9 mg cholesterol, 357 mg sodium, 19 g carbohydrate, 1 g fiber, 6 g protein.

            Heavenly-Filled Strawberries

All you need:

3 dozen large fresh strawberries and 6 kiwi, cut in half

2 packages (one 8 oz. and one 3 oz) Hy-Vee cream cheese, softened

½ cup Hy-Vee confectioners’ sugar

¼ teaspoon almond extract

Hy-Vee mini chocolate baking chips, melted

All you do:

    1. Remove stems from strawberries; cut a deep “X” in the tip of each berry. Gently spread berries open.
    2. In a small bowl, beat the cream cheese, confectioners’ sugar and extract until light and fluffy. Pipe or spoon about 2 teaspoons into each berry; sprinkle with melted chocolate. Spoon out 1/2 teaspoon from each kiwi and fill with cream cheese filling.  Chill until serving. Yield: 3 dozen. Originally published as Heavenly Filled Strawberries in Country Woman June/July 2010, p6. Taste of Home, Fresh to Your Table.
Nutritional Facts-1 filled strawberry (calculated without chocolate) equals 41 calories, 3 g fat (2 g saturated fat), 10 mg cholesterol, 26 mg sodium, 3 g carbohydrate, trace fiber, 1 g protein. Diabetic exchange ½ fat

           Chocolate Raspberry Phyllo Tarts             serves 15

All you need:                                     

2  tablespoons whipped Hy-Vee cream cheese, berry-flavored (Dairy)

1/2 cup Dannon 100 calorie Greek yogurt, Cherry or Berry (Dairy)

1 – (1.9 oz.) package pre-baked phyllo shells (Athens Fillo) (Frozen)

or use Puff pastry shells, bake first

1 cup mixed berries (Produce)

½ cup dark chocolate, melted

All you do:

Add ½ teaspoon melted chocolate to bottom of phyllo cup and let cool for 5 minutes in refrigerator. In a small bowl, stir together cream cheese and Greek yogurt until well-combined. Spoon filling mixture into phyllo shells. Place berries on each shell.

Cooking with Young Living Essential Oils

So I had a request from Liz Wysong Hoffart to organize a cooking class using Young Living Essential oils. She let me borrow some of the essential oils suggested for cooking to try out the recipes.  She also provided a cookbook. With some minor changes in the recipes, I developed a very tasty and delicious menu. Here are the recipes.  We also ordered the Young Living Oils, so there is a  limited variety at Hy-Vee in the heath and beauty section.  We used small drops of orange oil, basil oil, ginger oil, lemon oil and cinnamon oil.  What a great way to season foods without a lot of salt and fat. They all have a great fresh taste and the aroma is divine, with just 1-2 drops. The oils last a long long time.  We had good class participation with lots of questions.  Let me know if you have any questions. I am certainly not an expert in essential oils, there is much to learn.

Refreshing Cherry Lemonade
8 (4 oz.) servings

All You Need:
– 2 drops lemon oil
– 1 (32 oz.) bottle Hy-Vee black cherry Hy-Vee water cooler
All You Do:
1. In gallon pitcher, combine lemon essential oil and sparkling cherry. Mix well. Chill in refrigerator until cold and serve over ice with sprig of mint or lemon wedge to garnish.

Avocado Basil Dip
Adapted from  Nancy Myers
Makes 2 cups (30 samples for 1 chip)

All You Need:
– 8 oz. cream cheese
– 8 oz. chives, chopped
– 8 oz. Wholly Guacamole or 4-5 avocados
– 1 drops basil oil
All You Do:
1. Mix cream cheese and chives. Add guacamole. If you are using fresh avocados, cream in a blender or with a spoon until smooth. Mix in basil oil. Serve with blue corn chips.
Nutrition Information: 40 calories; 3.5 g fat, 1.5 g saturated fat, 10 mg cholesterol, 45 mg sodium, 1 g carbohydrates, 1 g fiber, 0 g sugar, 1 g protein

Serves 15 samples

All You Need:
– 3 ripe plum tomatoes, chopped
– 1 cloves garlic, minced (about 2 tsp.)
– 1 teaspoon balsamic vinegar
– 6-8 fresh basil leaves, thinly sliced, or chopped or 1 drop basil oil
– ½ tsp. ground black pepper
– 1-2 drops basil oil
– 1 (11 oz.) container of Hy-Vee garlic chips
– Parmesan cheese
– Grated Parmesan cheese

All You Do:
1. Preheat oven to 450 with a rack in the top slot of the oven. Finely chop the tomatoes and place them in a medium bowl. Mix in the minced garlic and the balsamic vinegar. Stir in the thinly sliced basil or basil oil. Add freshly ground black pepper, adding more to taste.
2. Arrange the toasted bread on a cookie sheets. Add tomato mixture on top of toasts. Sprinkle with Parmesan and grated cheese. Place in oven for 3-5 minutes to melt cheese.
Nutrition Information: 50 calories : 105 mg sodium, 11 g carbohydrates, 1 g fiber, 1 g sugar, 2 g protein (Nutrition information is for bread only not the toasts).
Grilled Chicken Salad with Orange Vinaigrette
7-8 servings

All You Need:
Orange Mustard BBQ Sauce
­ 4 Tbsp. blue agave
­ 4 tsp. dry mustard
­ 4 drops orange oil
Spicy Orange Vinaigrette
­ 7-10 drops orange oil
­ 2 Tbsp. blue agave or 6 Tbsp. honey or Stevia Liquid
­ 1 tsp. spicy brown mustard
­ ¼ c. light olive oil
­ 4 chicken breasts, cut into thin-sized strips
­ 5 oz. package mixed baby greens
­ 6 oz. package dried apricots, thinly sliced
­ 6 oz. package dried cranberries
­ 1 pint grape tomatoes
­ ¾ c. whole almonds, roughly chopped
All You Do:
1. For the BBQ sauce, whisk agave, dry mustard, and orange oil in bowl until dry mustard is completely saturated. Set aside.
2. For the vinaigrette, mix orange oil, agave, and mustard in blender. Remove the center portion of blender lid and slowly pour in extra virgin olive oil while blender is on to infuse extra virgin olive oil with other ingredients. Add extra virgin olive oil until a medium-thin consistency is obtained (or can be easily drizzled from fork). Set aside; do not refrigerate.
3. For the salad, while grill is off, thoroughly spray with extra virgin olive oil cooking spray. Grill chicken until cooked through. About 5-10 minutes before removing chicken from grill, “paint” chicken with Orange-Mustard BBQ sauce (chicken can also be cooked on the stove top, following the same directions). Allow to cool slightly.
4. Place handful of mixed baby greens onto plate. Place slightly cooled chicken onto greens, scattering apricots, cranberries, and 4-5 grape tomatoes around chicken. Chop almonds in food processor or place in plastic bag and beat with back of knife until almonds are broken into medium pieces then add to salad. Drizzle salad with Spicy Orange Vinaigrette and serve.
Nutrition Information: 480 calories, 20 g fat, 2 g saturated, 50 mg cholesterol, 65 mg sodium, 56 g carbohydrates, 6 g fiber, 46 g sugar, 21 g protein

Ginger-Cinnamon Glazed Peaches
4-8 servings

All You Need:
– ¼ c. blue agave, honey, or stevia liquid
– 3 drops ginger oil
– 3 drops cinnamon bark oil
– Sweet butter
– 4 peaches, quartered
All You Do:
1. Stir agave and essential oils together and set aside. Slightly butter a frying pan and heat on medium. Once pan and butter are hot, add peaches. Gently cook peaches 1-2 minutes. Brush agave oil glaze on each side of the peaches. Allow glaze to slightly caramelize on each side. Once peaches are hot, remove and plate. Drizzle leftover glaze on top of peaches.
2. Serve over toasted Angel food cake with whipped cream or Hy-Vee sweet potato and cinnamon chips.
Nutrition Information: 120 calories, 0 g fat, 0 mg cholesterol, 0 mg sodium, 30 g carbohydrates, 3 g fiber, 27 g sugar, 1 g protein
Essential Oils are located Next to HealthMarket in Health and Beauty.