April. Go Green! Go Green Challenge Grocery Shopping List

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1 April 2016 Newsletter April Go Green! With spring right around the corner and Earth Day falling on April 22, it is a perfect time to start thinking green. Not only in the environment but in your diet as well. This means eating more green fruits and vegetables, purchasing food products that you know will have a positive impact on the environment and making wise choices in purchasing, storing and preparing foods to reduce the amount of food waste. A way to start thinking of going green in your diet is to challenge yourself to add one green fruit or vegetable into your shopping cart each time you get groceries. This will allow you to explore green fruits and vegetables you would not otherwise try. Below are examples of green fruits and vegetables that you can include on your grocery list the next time you go shopping. Go Green Challenge Grocery Shopping List Edamame. Green soybeans are sold either fresh or frozen. Edamame is high in protein and fiber. You may enjoy edamame as a snack, mixed in a stir-fry or tossed into a salad. Kohlrabi. A stout, round tuberous vegetable that comes from the same family of vegetables that cabbage, broccoli, cauliflower and kale are from. Young kohlrabi can be used raw in a salad or peeled and cut into slices or cubes and mixed with other vegetables in a stew. Leek. A vegetable that looks like a big green onion. Leeks make a nice addition to a soup or salad, stir-fry, fried egg or casserole. Tomatillo. A Mexican green tomato that is enclosed in a delicate papery husk. A tomatillo tastes faintly of lemon, apple and herbs. Tomatillos are commonly used as a key ingredient in salsa verde but can also be used in salads, guacamole, salsas and sauces. Okra. A vegetable that has a mild taste similar to that of eggplant. The green pods may be served fried or braised or added to soups and stews and are most commonly found frozen or canned. Brussels Sprouts. Brussels sprouts are a member of the cruciferous vegetable family and are similar to a miniature cabbage. You may purchase Brussels sprouts fresh or frozen. They are best enjoyed covered in olive oil and roasted in the oven.

2 Chile-Garlic Edamame Serves 4. All you need: 1 pound frozen edamame in the pods 1 tbsp olive oil 1/4 tsp red pepper flakes 2 cloves garlic, sliced Lime juice, to taste Salt, to taste All you do: 1. Cook edamame in boiling water until tender, 5 minutes. Drain. 2. Heat olive oil, red pepper flakes and garlic cloves in a skillet over medium heat, 1 to 2 minutes. 3. Stir in edamame and add lime juice and salt to taste. Nutrition Facts per serving: 159 calories, 9g fat, 0.5g saturated fat, 0mg cholesterol, 127mg sodium, 11g carbohydrates, 3g sugar, 6g fiber, 12g protein. Go Green in your Diet! The foods that we eat every day have a profound effect on the environment. Eating to be environmentally friendly does not have to mean going totally meatless. The small changes you make to your eating and buying habits may help reduce the impact you have on the environment. Increase your consumption of plant-based foods including whole grains - These types of foods undergo less production from farm to plate and they are good for your overall health and diet! Choose one day out of the week to go meatless - Animal production requires large volumes of water for livestock feed, drinking water and maintenance. Think outside the box for meatless meals such as homemade black bean burgers. Eat seasonal foods - Not only will produce in season yield a better taste and appearance but it is also likely to be on sale. Buy local - When you purchase local foods you are not only reducing the amount of fossil fuels that are generated by transporting non-local ingredients from the food source to your supermarket, but you are also supporting the agriculture and farmers of your community. Live for Leftovers - Leftovers are a great way to avoid food waste and save time when packing lunches in the morning. Compost - Composting requires three basic ingredients: browns (dead leaves, branches and twigs), greens (grass clippings, fruit and vegetable scraps and coffee grounds) and water. Composting helps enrich the soil, reduces the need for chemical fertilizers, and encourages the production of beneficial bacteria and fungi that break down organic matter while lowering your carbon footprint.

3 Be Smart About Food Waste The way a person plans, stores and prepares food can significantly contribute to a reduction in food waste per household. As foods go stale, wilt or are well past their sell-by dates we toss them even though they may still be safe to consume. Learning how to salvage produce that might be getting old and understanding the meaning of dates on packages can allow us to reduce the losses in our refrigerators and cupboards. Planning meals smartly allows you to buy only what you need at each shopping trip. Make a list of the meals you plan on making each week before shopping - By planning your meals ahead of time you typically buy no more than what you expect to use in the meals that are planned. Look in your refrigerator and cupboards before shopping - This will prevent you from buying food that you already have. Keep a list designated for foods that you ve run out of - This will keep you from buying products you do not need and purchasing the ones you know you need. Keep a list designated for foods that you have excess of - Doing this will assist you in meal planning based on the ingredients you have. For example, excess canned beans and tomatoes calls for a chili night! Storing fruits and vegetables properly allows them to stay fresh longer. Wait to wash berries and mushrooms until right before you eat them - This will prevent them from spoiling quickly. Store bananas, apples and tomatoes by themselves - Many fruits give off natural gases as they ripen, which makes other produce spoil faster if nearby. Freeze excess fruits and vegetables that are getting ripe - Freezing does not alter the nutritional content. Frozen fruits and vegetables can be enjoyed as a refreshing guilt-free snack. For example, slice ripe bananas, freeze and enjoy cold with chocolate chips and nuts. Preparing ingredients ahead of time allows for less food waste and convenience. Chop and slice produce soon after shopping - This makes it easier to incorporate fruits and vegetables into daily meals and will encourage the consumption of the fruit and/or vegetables throughout the day. Make a surplus of food at each meal - These meals can be enjoyed throughout the week as leftovers or at a later time. For example, bake and freeze chicken breast or meat that can be used in a number of different recipes. Salvaging of old food products and understanding dates may help minimize food waste. Stale bread = homemade croutons Veggie scraps = homemade vegetable stock Donate to your local food shelf - Non-perishable food items bought in excess that you do not think you will use before the use by date can be donated. The Sell-By date indicates how long to display the product in the store. The Best if Used By date indicates to use the product before this time for best flavor or quality. The Use-By date is the last date recommended for the use of the product while at peak quality and is determined by the manufacturer of the product.

4 Hy-Vee s One Step Program Gives Back As part of Hy-Vee s mission to make lives easier, healthier and happier, health and wellness have long been a focus of our efforts. In 2011, Hy-Vee began the One Step program, which takes that commitment to health and wellness one step further, by funding projects locally and worldwide to help people be healthier. The mission of One Step is simple - to offer customers a selection of everyday products and donate a portion of those proceeds to relevant, worthy causes. The program involves four products: One Step Shredded Wheat Cereal, One Step Russet Potatoes, One Step Bottled Water, and One Step Paper Towels. Food insecurity and hunger are problems both locally and around the world. Proceeds from the sale of One Step Shredded Wheat Cereal, which is packaged in a 100% recycled cardboard box, help those struggling with food insecurities. To date, more than $51,000 has been donated to Meals from the Heartland, a nonprofit organization of volunteers who package nutritious meals for the needy. That amounts to roughly 256,000 meals, which have been packaged and shipped to food banks throughout the Midwest. Your purchase of One Step Shredded Wheat will not only help people in need, it can also benefit your own health! This 100 percent whole-grain cereal is an excellent source of fiber and a great way to start your day. Proceeds from the sales of One Step Russet Potatoes help fund grants that are awarded each year to support community gardens. Thus far, purchases of One Step Russet Potatoes have provided funding for 420 community gardens. Lack of fresh water is another global crisis which the One Step program has set out to help alleviate. It is estimated that, worldwide, one in six people lacks access to safe drinking water. Hy-Vee partners with Rotary International to dig wells to provide people around the world with clean water and improved sanitation. Proceeds from the sales of One Step Bottled Water have led to the completion of 13 clean water projects, which provide clean drinking water to villages in countries including Haiti, South Sudan, Kenya, Tanzania and Nigeria. The sales of One Step Paper Towels, which are made of recycled materials, go toward preservation of another crucial resource: trees. Trees provide ecological and environmental benefits to communities, as well as practical, commercial and social values that affect a community s quality of life. Thanks to the sales of One Step Paper Towels, 14,000 trees were planted in the flood-damaged Wilson Island State Recreation area near Council Bluffs, Iowa. Hy-Vee works with the Arbor Day Foundation to plant trees in neighborhoods, parks and other public places. Try this recipe for an easy, healthy breakfast using One Step Shredded Wheat Cereal! One Step Shredded Wheat Parfait Serves 1. All you need: 1 (5.3 oz) container Siggi s non-fat raspberry yogurt, divided 2/3 cup crushed Hy-Vee One Step shredded wheat cereal, divided 1/4 cup fresh raspberries 1 tbsp sliced almonds All you do: 1. Spoon about half of the yogurt into the bottom of a parfait glass or other tall glass. Cover with 1/3 cup crushed shredded wheat cereal. Repeat layers of yogurt and shredded wheat. 2. Top with fresh raspberries and sliced almonds. Nutrition Facts per serving: 280 calories, 3.5g fat, 0g saturated fat, 0mg cholesterol, 65mg sodium, 46g carbohydrates, 18g sugar, 7g fiber, 19g protein

5 Hy-Vee Responsible Choice: Serious About Meeting Goals If you have problems baiting your line this spring and summer, fear not - Hy-Vee has your back! Hy-Vee has recently achieved its sustainable seafood goal: 100 percent of Hy-Vee s fresh and private-label frozen seafood now comes from responsible sources! Communications Vice President Tara Deering-Hansen put it perfectly: Hy-Vee s intent is to sell high-quality seafood that is not only safe for consumption but also harvested or raised in a manner that provides for its long-term viability while minimizing damage to the environment and other sea life. Hy-Vee didn t achieve this goal on its own though. The company worked closely with Monterey Bay Aquarium s Seafood Watch program to determine better sources of salmon. Hy-Vee also partnered with FishWise, an environmental nonprofit that promotes the health and recovery of ocean ecosystems through environmentally and socially responsible business practices. Hy-Vee s sustainability mission is to protect ocean resources and do business in a manner that promotes the well-being of our customers, employees, communities and the global environment, said Hy-Vee s vice president of meat and seafood operations, Greg Frampton. As Hy-Vee dietitians we often see fearful customer faces when talking about eating and making fish. According to the American Heart Association, two to three servings of seafood per week can offer big health benefits such as maintaining brain health and reducing the risk of heart disease by 30 percent. A serving of fish is 3 to 4 oz, or the size and width of a woman s palm. Seafood contains healthy nutrients such as omega-3 fats which benefit the heart, brain, eyes and can help lower your triglycerides! Fish also contains iron, B- vitamins and less saturated fat than other sources of protein foods. Still not convinced you should be eating seafood? Start with salmon; it is one of the easiest to prepare and people often love the taste! Start by rinsing your salmon and patting it dry. Brush each piece with a small amount of vegetable or olive oil. The cook time for salmon depends on cooking method and thickness, but it usually cooks very quickly. If broiling, cook 2½ minutes for every ¼ inch thickness. Bake salmon 4 to 6 minutes for every ½ inch of meat. When grilling your salmon, cook for 10 minutes for every inch of thickness. Try an easy marinade of 1 tablespoon honey, 2 teaspoons low-sodium soy sauce, 1 teaspoon olive oil and ¼ teaspoon of black pepper on your salmon with any of these cooking methods! Try your salmon on a leafy green salad, in tacos or with your favorite pasta dish for a whole meal! Feeling more adventurous? Try this delicious recipe below! Curried Shrimp and Potato Kebabs Serves 4 (1 kebab and 2 tablespoons sauce each). All you need: 12 new or baby potatoes 3 tbsp Hy-Vee canola oil 2 tbsp chopped fresh cilantro 1 tbsp curry powder 3 cloves garlic, minced 1/4 tsp salt 20 peeled and deveined raw shrimp, tails left on (20-25 per pound; see Tip) 1/2 cup Hy-Vee nonfat plain yogurt 1 tsp lime juice All you do: 1. Preheat grill to medium. No grill? See Broiler Variation. 2. Place potatoes in a microwave-safe container. Cover and microwave on HIGH until just tender when pierced with a fork, 3 to 3 1/2 minutes. 3. Meanwhile, combine oil, cilantro, curry powder, garlic and salt in a large bowl. Reserve 2 tablespoons of the mixture in a small bowl. Add shrimp and the potatoes to the large bowl; toss to coat. Thread the shrimp and potatoes onto four 12-inch skewers. 4. Grill the kebabs, turning once, until the shrimp are pink and the potatoes are browned, 2 to 3 minutes per side. 5. Stir yogurt and lime juice into the small bowl of reserved sauce. Serve each kebab with 2 tablespoons sauce. Tip: Shrimp is usually sold by the number needed to make one pound. For example, count means there will be 21 to 25 shrimp in a pound. Size names, such as large or extra large, are not standardized, so to get the size you want, order by the count per pound. Broiler Variation: Coat a broiler pan with cooking spray and place the skewers on the pan. Broil 3 to 4 inches from the heat source until the shrimp are pink and the potatoes are browned, 2 to 3 minutes per side. Nutrition Facts per serving: 246 calories, 12g fat, 1g saturated fat, 143mg cholesterol, 342mg sodium, 15g carbohydrates, 1g fiber, 1g sugars, 19g protein.

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