July 2013
Healthy Tidbits Dietitian e-Newsletter
“Making Lives Easier, Healthier, Happier”
Alexandra Economy, MS, RD, LD
Hy-Vee Registered Dietitian
We All Scream for Ice Cream July is National Ice Cream Month. People of all ages love ice cream! After all, what’s not to love? It’s creamy, sweet and delicious. Ice cream is a favorite summertime treat. We know it may contain extra calories from fat and sugar so we want to watch portions for good health and to be able to fit into our summer wardrobe! Here is a fantastic recipe to make your own fat-free ice cream.
Ice Cream-In-A-Bag Serves 1
All you need: 1 cup skim milk 2 tablespoons sugar 2 tablespoons non-fat evaporated milk 1 teaspoon vanilla extract
1 quart resealable bag 1 gallon resealable bag 4 cups ice (crushed or cubes) 2/3 cup salt
All you do: 1. Combine milk, sugar, evaporated milk and vanilla in a 1-quart resealable plastic bag. Press out all the air and seal tightly. In a 1-gallon resealable plastic bag, combine the ice and salt. 2. Add the sealed quart-sized bag to the gallon bag. 3. Seal the gallon bag. Wrap in a towel, knead and shake for 5-7 minutes or until milk mixture is thickened to a soft-serve ice cream texture. Serve immediately.
Variations:
After the ice cream has been kneaded and prior to serving, stir in 1 tablespoon of mini chocolate chips. Substitute other flavorings for vanilla, such as ½ teaspoon mint, coconut or almond extract. These are a bit more “powerful” than vanilla, so start with ½ teaspoon and add more, if desired. Substitute non-fat Greek yogurt for the evaporated milk. Substitute soy, almond or coconut milk for skim milk. The mixture will be a little less thick.
Source: Hy-Vee dietitians For more information, contact your Winona Hy-Vee dietitian, Alexandra Economy, RD, LD
Grilled Peach Sundaes Serves 2 All you need: 2 peaches, halved and pitted 1 teaspoon canola oil 2 scoops nonfat vanilla frozen yogurt or fruit sorbet
1 tablespoon toasted unsweetened coconut
All you do: 1. Preheat grill to high. Brush peach halves with oil. Grill until tender. Place 2 peach halves in each bowl and top with a scoop of frozen yogurt (or sorbet) and coconut. Nutrition per serving: 154 calories; 4 g fat ( 2 g saturated, 2 g monounsaturated); 0 mg cholesterol; 28 g carbohydrates; 4 g protein; 2 g fiber; 41 mg sodium; 319 mg potassium.
Raspberry-Mango Sundaes Serves 2 All you need: 1/2 cup thawed frozen raspberries 1 tablespoon sugar 1/4 teaspoon lemon juice 2 scoops of nonfat vanilla frozen yogurt
1/2 mango, diced 2 tablespoons chopped toasted nuts
All you do: 1. Puree raspberries, sugar and lemon juice in a blender. Serve over scoops of nonfat vanilla frozen yogurt with mango and nuts. Nutrition per serving: 167 calories; 2 g fat ( 0 g saturated, 2 g monounsaturated); 0 mg cholesterol; 35 g carbohydrates; 4 g protein; 2 g fiber; 41 mg sodium; 210 mg potassium.
Teriyaki-Marinated Chicken Serves 4 All you need: 1/2 cup reduced-sodium soy sauce 1/4 cup sake or mirin 2 tablespoons light brown sugar 2 cloves garlic, minced
1 tablespoon minced fresh ginger 1 to 1-1/4 pounds boneless, skinless chicken breast
All you do: 1. Whisk soy sauce, sake (or mirin), brown sugar, garlic and ginger in a bowl until the sugar is dissolved. 2. Place chicken in a shallow dish or 1-gallon sealable plastic bag. Add the marinade and refrigerate for at least 1 hour or up to 12 hours. Remove from the marinade and pat dry. 3. Preheat grill to medium-high or position a rack in upper third of oven and preheat broiler. 4. To grill: Oil the grill rack. Grill the chicken, turning once, until an instant-read thermometer inserted into the thickest part registers 165°F, 4 to 8 minutes per side. 5. To broil: Line a broiler pan (or baking sheet) with foil and coat with cooking spray. Place the chicken on the foil. Broil, watching carefully and turning at least once, until an instant-read thermometer inserted into the thickest part registers 165°F, 10 to 15 minutes total. Nutrition per serving: 135 calories; 3 g fat ( 1 g saturated, 1 g monounsaturated); 63 mg cholesterol; 2 g carbohydrates; 1 g added sugars; 23 g protein; 0 g fiber; 263 mg sodium; 205 mg potassium.
For more information, contact your Winona Hy-Vee dietitian, Alexandra Economy, RD, LD
Family Gardening and Cooking Classes Each class highlights a fruit or vegetable that kids will harvest, wash and prepare a delicious recipe using fresh foods straight from the Sprouts garden. Dates:
Wednesday, July 24th Wednesday, August 14th
Time: 4:30 – 6:00 p.m. Location: Hy-Vee Sprouts Garden Classroom Class Fee: $5.00 per family/per class For more information, contact Hy-Vee Dietitian Alexandra Economy, RD, LD, at (507) 452-5411 or
[email protected].
New Items Santa Claus Melon
Juan Canary Melon
Hami Melon
Mildly sweet with a firm, crunchy texture. Choose a melon with a softer stem end that yields to pressure.
Sweet, slightly tart with a texture similar to a ripe pear. Choose a melon that feels heavy for its size, and yields slightly to gentle pressure.
Similar to a very sweet cantaloupe with a firm, crunchy texture. Choose a firm melon that has a sweet fragrance.
For more information, contact your Winona Hy-Vee dietitian, Alexandra Economy, RD, LD
This month’s…
HealthMarket™ Savings! Lifeway Strawberry Kefir $4.99
Chia seed - Bulk Located in bulk bins between produce and bakery dept. $14.39/lb
Glutino Breakfast Bars Blueberry & Apple varieties $5.99
Deli International Pizza Cheese, Pepperoni and Sausage $8.99
Back to Nature Granola
Chia Smart Dressing
Classic, Cranberry Pecan, Chocolate Delight & Apple Blueberry
Balsamic, Strawberry Kiwi & Mayan Ginger $5.49
$6.29
Nature’s Path Millet Puffs $2.69
Roland Red Quinoa $9.99
Lundberg Buttery Caramel rice cakes $3.59
WestSoy Milk Plain & Vanilla $2.19
Offers valid Monday, July 1 – Tuesday, July 31, 2013, while supplies last – Winona Hy-Vee only. “Like” us on Facebook for all the latest specials and events at http://www.facebook.com/WinonaHV Follow us on Twitter at http://www.twitter.com/winonahyvee Purchase restrictions: alcohol, tobacco, fuel, kerosene, insurance or any other third party payments for prescription drugs or other products or services, co-pays and deductibles for government- funded benefit programs (where prohibited), postage stamps, lottery tickets, money orders, money transfer, pre-paid debit, gift card purchases, amusement or entertainment tickets, fundraising activities (script program), donations, taxes, returned check service fee and items prohibited by law. All trademarks are property of their respective owners.
For more information, contact your Winona Hy-Vee dietitian, Alexandra Economy, RD, LD
