November. Snacks to Save the Day! November 2016 Newsletter

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1 Snacks to Save the Day! November 2016 Newsletter To receive future monthly nutrition newsletters via , November contact Being prepared for snacks home or away can be difficult. Snacking has several benefits such as preventing overeating at our next meal, allowing an opportunity to provide our bodies with important nutrients, assist with blood sugar control and give us satisfaction and enjoyment. Next time you grab a snack, think like a dietitian with these recommendations. Diabetic or not, we really all should be eating diabetic-friendly snacks. A good snack is carb smart and is paired with a protein. When searching for the perfect carb-smart snack, keep fiber in mind. Fiber helps fill up our stomachs, curving our cravings. A perfect example of this is apple juice vs. an apple. In comparison, one cup of apple juice and one medium apple have the same amount of carbs, about 20 grams. On the other hand, a cup of apple juice has no fiber and an apple has 4 to 5 grams of fiber, making it a good source of fiber and providing you something that will really make a difference in your stomach. What do you pair your apple with? Ideally, a good protein source. Protein also contributes to filling up your stomach. We should be shooting for at least 5 grams of protein in a snack. Great examples of this include a hard-boiled egg, a cheese stick or 2 tablespoons of nut butter; they all provide us with 6 to 8 grams of protein. When on the lookout for that perfect snack, your Hy-Vee dietitians have 5 suggestions to include: Snacks that are between 100 and 200 calories, low in added sugar, around 15 to 20 grams of carbohydrates, at least 3 grams of fiber and 5 grams of protein. The perfect snack would fit within these parameters. Aim for a snack that fits three of the five suggestions. If the package says 1 serving but doesn t fit within these parameters, try splitting the package or choosing something different. Make your snack save the day with these simple tips and tricks. A good rule of thumb is to always be prepared. As dietitians we rarely leave the house without a snack. This allows you plenty of time to scout out the best options that fit within your lifestyle. Granola bars or a trail mix are affordable and easy to throw in a purse or bag and take with you. Watch out for high-carb, high-calorie bars, and make sure you include a protein source in your trail mix such as almonds! You re starving and you forgot your snack - what do you do? Fear not, we can help! The best option would be to stop at a Hy-Vee Convenience Store; many stores have dietitian picks, fruit and cheese cups and our homemade energy bites. Other appropriate convenience store snacks are fresh fruit/vegetables, yogurt/yogurt drinks, popcorn, cheese and beef sticks, nuts/seeds, oatmeal and milk. At home there are a variety of temptations for snacking for example, the kids leftover Halloween candy or the cookies your neighbor brought over last night. Stop and think first: Are you feeling real hunger? If yes, foods with more nutrition will leave you feeling more satisfied longer. Do some refrigerator and cupboard searching and prepare yourself a betterfor-you snack. Try hummus and veggies, a light multi-grain English muffin and Greek yogurt cream cheese, or this great recipe for Apples with Cinnamon Almond Butter!

2 Apple with Cinnamon Almond Butter (Serves 1.) 1 medium apple 1 tbsp smooth almond butter Pinch of ground cinnamon 1. Core apple and cut into 8 slices. Spread each slice with a little almond butter and sprinkle with cinnamon. Nutrition Facts per serving: 193 calories, 9g fat, 1g saturated fat, 0mg cholesterol, 38mg sodium, 28g carbohydrates, 6g fiber, 20g sugars, 4g protein. Five Ways to Eat Sweet Potatoes Sweet potatoes are in peak season, so now is the perfect time to add them to your grocery cart and your weekly menu. Choose potatoes that feel firm with smooth skin and store them in a cool, dark place. With a NuVal score of 100, sweet potatoes provide you with many more nutrients than the traditional potato. In fact, one medium sweet potato provides over 100 percent of the daily value of vitamin A. They are also high in vitamin C and serve as a good source of fiber. Believe it or not, covering them with butter, brown sugar and marshmallows is not the only way to serve them. Instead, here are five healthy recipe suggestions for sweet potatoes: 1. Warm soup. Sweet potatoes act as a natural thickener in soup recipes because of their starch content. Try the recipe for Sweet Potato & Black Bean Chili (find at hy-vee.com) for a new twist on an old favorite. 2. Festive holiday side dish. Utilize your slow-cooker as you prepare for holiday guests with this recipe for Glazed Sweet Potatoes and Apples. 3. Roasted root vegetables. Chop an assortment of root vegetables (sweet potatoes, parsnips, carrots, rutabagas) into bite-sized pieces, drizzle with olive oil and sprinkle with your favorite herbs or spices. Roast in a 450- degree oven for approximately 45 minutes or until the vegetables are forktender. 4. Homemade fries. If you love ordering sweet potato fries in a restaurant, then try cooking some of your own at home. Slice the sweet potato into sticks, toss with olive oil and a sprinkle of salt, then bake on a cookie sheet for about 25 minutes in a 425-degree oven. 5. Simple swap. Substitute sweet potatoes in almost any recipe that calls for white potatoes. Try them mashed, baked or roasted.

3 With these delicious new recipe ideas, you won t miss the marshmallows. Glazed Sweet Potatoes & Apples 6 medium sweet potatoes (2 ½ pounds), peeled and cut in 1-inch cubes 2 Braeburn apples, cored and cut into 1-inch cubes (no need to peel) 1/4 cup packed brown sugar 1/2 cup apple juice 3 tbsp, melted butter 1 tsp ground cinnamon 1/2 tsp finely grated orange peel 1/2 cup pecan pieces 1. Place sweet potatoes and apples in a 3-1/2-quart slow cooker. In a bowl, mix together brown sugar, apple juice, melted butter, cinnamon and orange peel. Spoon over sweet potatoes and apples. Cover and cook on LOW heat setting for 6-8 hours, or on HIGH heat setting for 3 hours or until sweet potatoes and apples are tender. 2. Meanwhile, in a heavy ungreased skillet, toast pecans over medium-low heat for 5-7 minutes, stirring frequently until nuts begin to brown, then stirring constantly until nuts are golden brown and fragrant. Sprinkle over potatoes just before serving. Source: Hy-Vee Seasons Holiday Entertaining Cookbook Nutrition Facts per serving (recipe makes 8 servings): 230 calories, 10 g fat, 3.3g saturated fat, 67 mg sodium, 21 g carbohydrates, 4 g fiber, 2g protein, 345% vitamin A, 38% vitamin C, 5% iron, 5% calcium. Roasted Almond Sweet Potatoes California almonds enhance the flavor and texture of this naturally sweet Thanksgiving side dish. Enjoy this dish in place of candied sweet potatoes and save about 30 grams of carbohydrate, and 120 calories, per ¾-cup serving. Serves: 6 (3/4 cup = 1 serving) 4 medium sweet potatoes, peeled and cut into 1-inch-thick cubes 3 tablespoons Hy-Vee Select olive oil 4 large garlic cloves, minced 1/3 cup fresh thyme leaves, plus 6 thyme springs for garnish ½ teaspoon kosher salt (optional) ½ cup slivered California almonds 1. Preheat oven to 425 degrees Fahrenheit. 2. In a large mixing bowl, combine cubed sweet potatoes, olive oil, garlic, thyme and salt, if desired, and toss. Arrange potato slices into a single layer on a heavyweight rimmed baking sheet or in a 9-by-13- inch baking sheet. Place on the top rack of the oven and roast until tender and slightly browned, about 40 minutes. 3. On another baking sheet, spread out the slivered almonds in a single layer. Place in the oven and toast just until they become aromatic, about 8 minutes. Remove from oven and remove from baking sheet to allow to cool. 4. To serve: Place roasted sweet potato mixture in a serving bowl. Top with toasted almonds and serve. Source: adapted from Almond Board of California

4 Navigating Holiday Fare with Greek Yogurt With colder weather and seasonal indulges on the horizon, being careful to not sabotage yourself into a calorie coma can be a difficult task to navigate. Remember the old saying the freshman fifteen? During this time of year I find myself referring to the holiday five! Feel-good foods more often than not leave us feeling bloated and guilty. To keep a healthy regime this holiday season, try using Greek yogurt as an alternative in your holiday cooking. Greek yogurt has become an overwhelmingly popular snack for those trying to follow a healthy diet. But do you know what makes it better? Greek yogurt goes through a different straining process that actually takes three times the amount of milk used to make regular yogurt. The end result leaves us with two times the amount of protein than that found in regular yogurt. Greek yogurt is a great way to get a portion of your 3 cups of daily dairy that is recommended for adults by the USDA. Dairy is the primary source of calcium in the American diet and helps us to build bones and teeth, but also maintain bone mass throughout our lifespan. This creamy, thick treat can also be used to make healthy swaps in your kitchen! When asked to bring an appetizer or dessert to your next holiday gathering, choose Greek yogurt and put a positive, healthy twist on it. Here are some helpful substitutions: 1 cup buttermilk = 2/3 cup Greek yogurt + ¼ cup buttermilk 1 cup butter = ¼ cup Greek yogurt + ½ cup butter 1 cup of oil = ¾ cup Greek yogurt 1 cup of sour cream = 1 cup Greek yogurt 1 cup mayonnaise = 1 cup Greek yogurt 1 cup cream cheese = 1 cup Greek yogurt Here are additional recipe ideas using Greek yogurt: Cheesy Potato Casserole (see recipe below) Layered Taco Dip Dill or Ranch dips with cut up veggies Spinach and Artichoke Dip Pumpkin Pie Greek Yogurt Dip Remember: Consuming 500 extra calories a day, can lead to one extra pound per week! With nine weeks between Halloween and New Year s, don t let the holidays sabotage all your hard work and efforts of the rest of the year! To help get you started, try this delicious favorite, Cheesy Potato Casserole.

5 Cheesy Potato Casserole Serves 10 (about 3/4 cup). Hy-Vee canola oil cooking spray 2 pounds red potatoes, diced 1 cup Hy-Vee low-fat milk 2 tbsp cornstarch 8 oz Hy-Vee sharp Cheddar cheese, shredded (about 2 cups) 1 cup nonfat Greek yogurt 1 medium onion, chopped 1/2 tsp plus a pinch of salt, divided 1/2 tsp freshly ground pepper 2 cups crushed unsweetened corn flakes 1. Preheat oven to 350 degrees. Coat a 9-by-13-inch (or similar-size) baking dish with cooking spray. 2. Place potatoes in a large pot, add water to cover and bring to a boil. Immediately drain and rinse with cold water; drain well. Return to the pot. 3. Meanwhile, whisk milk and cornstarch in a large saucepan. Bring to a boil over medium-high heat, whisking often until bubbling and thickened enough to coat the back of a spoon, 2 to 4 minutes total. Remove from the heat and stir in Cheddar, yogurt, onion, 1/2 teaspoon salt and pepper until combined. Pour the sauce over the potatoes and mix well. Spread evenly in the prepared pan. 4. Sprinkle the casserole with corn flakes. Using short bursts, coat the corn flakes with cooking spray; sprinkle with the remaining pinch of salt. Bake until browned and bubbling at the edges, about 1 hour. Let cool for 20 minutes before serving. Make Ahead Tip: Prepare through Step 3; cover and refrigerate for up to 1 day. Let the casserole stand at room temperature while preheating the oven. Proceed with Step 4. Nutrition Facts per serving: 233 calories, 8g fat, 5g saturated fat, 25mg cholesterol, 396mg sodium, 30g carbohydrates, 2g fiber, 5g sugars, 11g protein. Creamy Carrot & Sweet Potato Soup (serves 8) 1 tbsp Hy-Vee canola oil 1c. chopped onions 1/4 tsp Hy-Vee ground cinnamon 1/4 tsp ground nutmeg, plus additional for topping 4 ¾ c. cubed peeled sweet potatoes (about 1 ½ pounds) 3 c. chopped carrots (about 1 pound) 1 (32 oz) carton Hy-Vee 33%-less-sodium chicken broth 2 1/2 c. water 1/4 c. Hy-Vee skim milk 1/2 tsp Hy-Vee salt 1/4 tsp Hy-Vee freshly ground black pepper 1/3 c. Hy-Vee plain Greek yogurt, divided 1. In a large Dutch oven, heat canola oil over medium heat. Add onions to pan; cook 4 minutes or until tender, stirring occasionally. Stir in cinnamon and 1/4 teaspoon nutmeg; cook 1 minute, stirring constantly. Add sweet potatoes, carrots, broth and water; bring to a boil. Cover, reduce heat, and simmer 35 minutes or until vegetables are tender. Place half of soup mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Pour into a large bowl. Repeat with remaining soup mixture. Stir in skim milk, salt and pepper. Top each serving with about 2 teaspoons plain Greek yogurt. Sprinkle with nutmeg, if desired.

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