Healthier Food-On-A-Stick

Transcription

1 August 2013 Newsletter Healthier Food-On-A-Stick The weather is hot and sticky and the smell of fried food is wafting through the air, which could only mean one thing State Fair time! Food is a main attraction at many state fairs and food on-a-stick has become increasingly popular not only at State fairs but also on food trucks. Food on-a-stick is often deep-fried and has a reputation for being unhealthy. Traditionally popular items like deep-fried Twinkies, corn dogs, bacon on-a-stick and even deep-fried butter are often the first foods that come to mind when food-on-a-stick is mentioned. However, there are increasingly healthier options for food on-a-stick so even the most health-conscious won t miss out on this fun trend. After visiting the State Fair or if you are unable to attend this year, you may feel inspired to make food-on-stick at home. There are many delicious, healthy recipes that skip the deep fryer. You can begin your day-on-a-stick by making breakfast-on-a-stick. Start by toasting a frozen waffle, cutting it into slices and skewering it along with strawberries and any other pieces of your favorite fruit. Fruiton-a-stick is a great way to get a healthy snack into your day and a fun way for children to enjoy fruit. Adding a yogurt dipping sauce makes fruit-on-a-stick even more enjoyable. Ditch the boring, traditional sandwich at lunchtime for a more exciting deconstructed sandwich-on-a-stick. Skewer deli turkey or chicken along with pieces of whole wheat bread, cheddar cheese cubes and grapes. There is also the Elvis version of a sandwich-on-a-stick; a peanut butter sandwich is cubed and threaded along with slices of banana. This could even be grilled to toast the bread and to melt the peanut butter and warm the banana. Even salad can be put on-a-stick by simply making iceberg lettuce chunks and adding diagonally cut carrot slices, cherry tomatoes and cucumber with the lettuce to a skewer - and dipping it into your favorite salad dressing. The possibilities are endless and sure to get your creativity flowing! Oven-Fried Chicken-On-A-Stick 1 tablespoon kosher salt 2 teaspoons paprika, divided 1 teaspoon onion powder, divided 1 teaspoon garlic powder, divided 1 cup buttermilk 1 ½ pounds boneless, skinless chicken breast, trimmed 2 cups coarse dry whole wheat breadcrumbs 2 tablespoons canola oil 2 large egg whites 1 tablespoon Dijon mustard Freshly ground pepper, to taste All you do: 1. Combine kosher salt, 1 teaspoon paprika and ½ teaspoon onion powder and ½ teaspoon garlic powder in a large bowl. Add buttermilk and whisk until the salt is completely dissolved and the spices are dispersed in the liquid. 2. Cut chicken lengthwise into about 1-inch-wide strips. Add to the marinade and combine for 30 minutes but no longer, so that the chicken does not get too salty.

2 3. Combine breadcrumbs, the remaining 1 teaspoon paprika, ½ teaspoon onion powder and ½ teaspoon garlic powder in a large shallow dish. Add 2 tablespoons oil and toss well to coat. 4. Whisk egg whites and mustard in a second large shallow dish and season both the breadcrumb and egg mixtures with pepper. 5. Preheat oven to 350 F. Line a rimmed baking sheet with foil and thread chicken onto six 12-inch bamboo skewers, dividing evenly. Dip the chicken into the egg mixture, coating both sides. Place in the breadcrumb mixture one at a time, sprinkle with crumbs to cover and press so the coating sticks to both sides. Gently shake off any excess crumbs and place skewers on the prepared rack. 6. Bake the chicken, turning halfway through, until golden brown and the juices run clear, about 25 minutes. Enjoy with your favorite dipping sauce! Source: EatingWell Magazine Healthy Meals The end of the summer season may be fast approaching, but we still have a few weeks to enjoy many of the tastes associated with warmer weather. Gardens and produce departments have an abundance of endof-summer vegetables just waiting to be added to your meals! With all the readily available fruits and vegetables being harvested from gardens, now is a great time to get in the habit of eating the MyPlate way. Try using these tips to fill half your plate with fruit and vegetables at every meal. Zucchini Best known for bread, but don t overlook these other great ways to enjoy zucchini: Grill it. Thinly slice and grill in an aluminum foil pouch with olive oil, spices and other vegetables. Add to salads and sauces. Dice and add to summer salads or to pasta sauces. Replace all or some lasagna noodles with zucchini ribbons. This will drastically lower the carbohydrates and calories in your pasta dish. Tomatoes Go beyond BLTs and salsa by trying one of these simple ways to serve tomatoes: Create a cold salad with quinoa, halved cherry tomatoes, diced cucumbers and chopped green peppers. Toss with olive oil. Bake tomatoes for a warm side dish. Spray or drizzle a baking dish with olive oil, slice tomatoes about ½-inch thick and sprinkle with whole wheat bread crumbs and shredded Parmesan cheese. Bake until tomatoes start to soften. Peppers A perfect complement to a variety of dishes. Try one of these ways to eat more peppers: For extra color, add sliced or diced pepper to your favorite lettuce salad. Grill them. Brush with olive oil and lightly season for a great way to get in a vegetable serving. Add to soups, salads, pizza and pasta dishes for added texture and flavor. Make Philly Steak Peppers Fill peppers with thinly sliced roast beef, onion and provolone cheese. Bake and enjoy with a side of fruit for a meal in minutes. Potatoes A fan favorite that can be made healthier with a few simple steps. Try serving a baked potato bar for upcoming tailgate parties. Be sure to have lots of healthy toppings, chili, salsa, shredded cheese, peppers, chopped ham and Greek yogurt in place of sour cream. Swap out some of the mayo in your potato salad and cut hundreds of calories from this popular picnic dish. Sweet Corn Think it doesn t get any better than corn on the cob with butter? Try cooking the corn in the butter (cut with a little olive oil to reduce saturated fat) with lemon and garlic and you may change your mind.

3 Lemon-Garlic Glazed Corn on the Cob (Serves 4) Active time: 15 minutes Total: 15 minutes 1 tablespoon Hy-Vee butter 1 tablespoon Hy-Vee Select extra-virgin olive oil 2 cloves garlic, minced 4 ears corn, husked 1/3 cup water 2 tablespoons Hy-Vee lemon juice 1/4 teaspoon Hy-Vee salt 1/4 teaspoon Hy-Vee fresh ground pepper All you do: 1. Heat butter and oil in a large skillet over medium heat. Add garlic and cook, stirring, until fragrant but not browned, about 1 minute. 2. Add corn, water, lemon juice, salt and pepper. Cover and cook, gently shaking the pan occasionally to turn the cobs, for 5 minutes. 3. Uncover and continue cooking, turning the cobs occasionally, until all but a few tablespoons of liquid has evaporated, 2 to 4 minutes more. 4. Serve the corn drizzled with the lemon-garlic pan sauce. Nutrition facts per serving: 149 calories; 8g fat (3g sat, 4g mono); 8mg cholesterol; 20g carbohydrate; 0g added sugars; 4g protein; 2g fiber; 162mg sodium; 294mg potassium. Nutrition bonus: Vitamin C (18% daily value). Source: adapted from Eating Well, Inc. New to Hy-Vee Hy-Vee Cool Chicken Air Chilled: (Birds are suspended individually in the cooling process. No immersion in water. No water added ) Antibiotic Free: (No antibiotics given to the birds ever) All Vegetable Diet, Fed Natural Grains, Vitamins & Minerals: (Corn, soy bean meal, soy bean oil, vegetable oil and vegetable meal)

4 Siggi s The Perfect Back-To-School Treat! Siggi s is a thick and creamy, skim-milk yogurt, referred to as skyr, which is based on a traditional recipe used in Iceland for over 1,000 years. Siggi s skyr yogurt is a strained version of non-fat yogurt, but packs more of a nutritional punch with 14 to 15 grams per serving two to three times the amount of protein compared to regular yogurt. It has 30% less sugar than most yogurts and uses no artificial sweeteners. Only all-natural, minimal ingredients milk, fruit and sugar are used. This special treat is lusciously thick and creamy, making it seem like a total indulgence. Siggi s yogurt is also available in easy-to-squeeze tubes or drinkable form, making it a perfect on-the-go snack. Try pouring the drinkable form over a bowl of crunchy granola for a satisfying start to your day. Do you need to excite the kids about going back to school? Try Siggi s non-fat yogurt as an after-school snack or as the perfect side to pack in their lunch boxes. They will look forward to this delicious treat! Here are five easy ways to incorporate Siggi s yogurt in the kids back-to-school routine: Five Simple Ways to Use Siggi s Yogurt: Toss in lunches: Include a Siggi s yogurt in your family s lunch boxes for a bone-building, calcium boost! The live and active cultures along with three probiotics will help with digestion and strengthen immunity. Also, the higher protein will keep the kids full and focused while working hard at school. Freeze it: Have a picky eater at your house? As a parent, you may sometimes find it difficult to incorporate healthier snack options into your child's diet. Simply blend fresh fruit and Siggi s non-fat yogurt together, place in ice cube trays or popsicle molds, freeze and enjoy. The whole family will go crazy for this delicious, summertime bite!

5 Use in dip: Move over, chip dip yogurt-based dip is the new dive. Make a sweeter dip with Siggi s fruit-flavored yogurt of choice, or a more traditional flavor with the plain variety. Pair with fun dippers, such as graham crackers, mini whole grain waffles, pita chips, vegetables, animal crackers, baked chips or breadsticks, fresh fruit, and granola bites. Your kids will be ready to dip right in and start snacking! Parfaits: You can still put on the layers, even in the summer! Parfaits are a great way to get the whole family in the kitchen together. All you do is layer granola or whole grain cereal, fresh fruit and Siggi s delicious yogurt in a container. Bon appetit! Smoothies: The summer season means hot weather. Cool the kids down after playing outside with a cold and creamy smoothie in minutes. Choose one of Siggi s flavored yogurts, low-fat milk, and fresh or frozen fruit. Add all the ingredients into a blender and blend until smooth. Pour into a fun cup and get sipping! Want more fun-filled yogurt facts? Go to Hy-VeeHealth.com. Get delicious recipes, nutrition tips and look for the closest Hy-Vee dietitian near you. Berry Smoothie Serves: 1 (about 2 ½ cups) Source: Hy-Vee Seasons cup sliced fresh or frozen strawberries 1 cup fresh or frozen raspberries 1 tbsp flaxseed meal 1/3 cup Siggi s vanilla-flavored yogurt 1 cup crushed ice All You Do 1. Combine all ingredients in a blender; blend until smooth. May use more or less ice, depending upon personal preference. Nutrition information per serving: 250 calories; 18 g protein; 40 g carbohydrates; 0 g saturated fat; 0 mg cholesterol; 65 mg sodium; 13 g dietary fiber; 23 g sugar; 4 g fat; 0 g trans fat; Daily nutritional values: 2% vitamin A; 25% calcium; 220% vitamin C; 10% iron Stay Connected!