Making lives easier, healthier, happier

Transcription

1 Making lives easier, healthier, happier JENNIFER HOLDEN, RD, LD HY-VEE REGISTERED DIETITIAN (507) Ready Set ManGo Seasonal Recipes Little Chef Showdown Mother s Day Planting Event Kids in the Kitchen DISH - Dinner Is Solved at Hy-Vee Begin Healthy Lifestyles & Weight Management Program Wellness Wednesdays

2 Not only are mangos one of the world s most popular fruits, they re also an ideal addition to any Cinco de Mayo menu. Lush, flavorful and versatile mangos work their tropical magic from beverages to desserts and everything in between. In many Latin American countries, mango on a stick with the skin peeled back (and cut like a flower) is sold by street vendors. Or you can try your mango with salt, lime juice or chili powder for a unique flavor experience. You can also take advantage of mangos natural tenderizing properties, which make them a perfect ingredient for marinades. Or try a mango in smoothies, salads, salsas, chutneys, on fish, chicken or pork, as a dessert. In addition to their natural, tropical flavor, mangos deliver a host of nutrients. The Dietary Guidelines for Americans recommend that healthy adults consume 5 to 13 servings of fruits and vegetables every day (based on a daily consumption of 1,200 to 3,200 total calories). Mangos contain more than 20 different vitamins and minerals providing 100 percent of your daily vitamin C, 35 percent of your daily vitamin A and 12 percent of your daily fiber needs. One cup of mangos is just 100 calories. How do you know when a mango is ripe? Don t judge a mango by its color red does not mean ripe. To determine if it s ripe, squeeze it gently. A ripe mango will give slightly and a firm mango will ripen at room temperature over a few days. To speed up ripening, place mangos in a paper bag at room temperature. Once ripe, mangos can be moved to the refrigerator to slow down ripening for several days. Here are a few mango fun facts, from the National Mango Board: Mangos are the most popular fruit in the world. Mangos were first grown in India more than 5,000 years ago. Mango seeds traveled with humans from Asia to the Middle East, East Africa and South America beginning around 300 or 400 A.D. The paisley pattern, developed in India, is based on the shape of a mango. The mango is a symbol of love in India, and a basket of mangos is considered a gesture of friendship. Legend says that Buddha meditated under the cool shade of a mango tree. Mangos are related to cashews and pistachios. A mango tree can grow as tall as 100 feet. Not sure how to cut a mango? A mango has one long, flat seed in the center of the fruit. Once you learn how to work around the seed, the rest is easy. To make mango dices: Stand the mango on your cutting board stem end down and hold. Place your knife about 1/4" from the widest center line and cut down through the mango. Flip the mango around and repeat this cut on the other side. The resulting ovals of mango flesh are known as the "cheeks." What's left in the middle is mostly the mango seed. Cut parallel slices into the mango flesh, being careful not to cut through the skin. Turn the mango cheek 1/4 rotation and cut another set of parallel slices to make a checkerboard pattern. Here s where you can choose your favorite method. Either Slice and Scoop scoop the mango slices out of the mango skin using a large spoon or Inside Out turn the scored mango cheek inside out by pushing the skin up from underneath, and scrape the mango chunks off of the skin with a knife or spoon.

3 All You Need: 1 mango, peeled and sliced Lime wedges Broiled Mango Serves 2 All You Do: 1. Position rack in upper third of oven and preheat broiler. Line a broiler pan with foil. 2. Arrange mango slices in a single layer in the prepared pan. Broil until browned in spots, 8 to 10 minutes. Squeeze lime wedges over the broiled mango and serve. Nutrition Facts per serving: 102 calories, 1g fat, 0g saturated fat, 0mg cholesterol, 2mg sodium, 26g carbohydrates, 3g fiber, 23g sugar, 1g protein. Daily values: 15% vitamin A, 50% vitamin C, 2% iron. All-Purpose Mango Salsa All You Need: 2 large mangos, diced 1 jalapeno, finely diced 1/3 cup red onion, finely diced 1 small handful cilantro, finely chopped 1 lime, juiced All you do: 1. Combine all ingredients, mix, and serve! 2. Store in the refrigerator in an airtight container for 3-5 days. Fresh Mango Smoothie Serves: 2 (3/4 cup each) All You Need: 1 fresh mango, peeled and cubed 1 (6 oz) container Stonyfield Farm organic low-fat vanilla yogurt 2 tbsp Hy-Vee orange juice Recipe & Photo source: Recipe & Photo source: All You Do: Combine all ingredients in a blender. Blend until smooth. Serve immediately. Nutrition Facts per serving: 160 calories, 1.5g fat, 5mg cholesterol, 40mg sodium, 36g carbohydrates, 2g fiber, 29g sugar, 3g protein. Photo source: Daily values: 60% vitamin C, 25% vitamin A, 10% calcium

4 Tuesday, May 3 at 4:30 p.m. Kids ages 10 through 12 years old are encouraged to enter their name in a drawing to be selected as a chef at our Sandwich Competition. All supplies will be provided by the Winona Hy-Vee. Each sandwich must have the following components for full points: Some type of bread At least 1 condiment At least 3 fillings: meat, cheese and/or veggies Our judges panel will consist of three Hy-Vee employees. Family members and the public are encouraged to come and watch. Children can enter their name and phone number into the drawing at the Winona Hy-Vee customer service at any time before 4 p.m. on Tuesday, April 26. At that time, we will draw 3 names to participate in the competition. Stay tuned to our Facebook page for more information on who will be competing.

5 Mother s Day Planting Event Saturday, May 7 at 11 a.m. Winona Hy-Vee One Step Garden (Hy-Vee conference room will be the rain location) $10 for the first child $5 for each additional child Kids of all ages are invited to take part in creating a Mother s Day gift for mom. Surprise mom the next day with a potted flower decorated by her little ones or bring mom to the class and enjoy the activity together. Register your child today on our store calendar, at customer service or by contacting Jennifer Holden at jholden@hy-vee.com or

6 Kids in the Kitchen Cooking Class Thursday, May 19 4:00 5:00 p.m. at Winona Hy-Vee Does your child enjoy helping out in the kitchen? This class is perfect for him or her. Kids ages 6 to 12 years old are invited to join our Hy-Vee dietitian, Jennifer, as the class makes delicious treats that are good for you. Register your child today on our store calendar or by contacting Jennifer Holden at jholden@hy-vee.com or Cost is $5 per child. Brought to you by your Winona Hy-Vee Dietitian, Jennifer Holden, RD, LD 1475 Service Drive Winona, MN (507)

7 What is DISH? DISH (Dinner Is Solved at Hy-Vee) is a program where people gather at Hy-Vee to prepare a variety of fast and delicious meals to be kept in the freezer. DISH shops for all the groceries, preps and provides the space, bowls and utensils AND does the clean-up (Wow!). You put the recipes together in freezer bags (4 servings per recipe) and take them home with cooking instructions so you can eat them at your convenience. DISH is here to make your lives easier! How does DISH work? Register with your friends or alone for the class by Tuesday, May 17. $20 deposit required at registration. Can be paid at customer service or by phone via credit card. *Private groups available upon request and will be scheduled at least 2 weeks out. Show up to the class with coolers or bags to carry your meals home in. Prepare the 7 preselected grilling meals below in freezer bags. Split the grocery bill evenly amongst the group. Take home your delicious meals, save them in the freezer and ENJOY! When: Tuesday, May 24 at 5 p.m. Deadline to sign up is Tuesday, 17 Here are the grilling recipes you will prepare: BBQ Cheddar Chicken Caribbean Shrimp Kielbasa With Cheddar Potatoes Tamale Chicken Italian Sirloin Kabobs Sizzlin' Grilled Steak and Vegetables Pepper Steak With Black Beans Cost: $20 per person plus your share of the grocery bill. That s it! For example, if the total grocery bill is $600 and 8 people attend, the total bill would be $760($600+ $160). Divide the total bill of $760 by the number of participants (8) and each participant will pay $95 for seven meals (each meal will feed 4 people). That is an average of $3.40 per person per meal. Register today by visiting the Winona Hy-Vee Customer Service or by contacting Jennifer Holden by phone

8 Begin! be healthy. be fit. be happy. Healthy lifestyle and weight management program Begin is: A new way of living, a new way of understanding, a new way of gaining control A new way of learning, learning what to eat, how to eat, and when to eat A new way of moving, moving through exercise A new way to a healthier, happier you It is time. Your time to Begin! Session 1 Individual, 60-minute consultation with dietitian includes a biometric screening (Cholesterol, blood sugar, blood pressure check) Session 2 Portion Distortion and Volumize Your Plate, group class Session 3 Nutrition store tour, group class Session 4 Exercise, group class Session 5 Individual, 30-minute consultation, measurements Session 6 Fat and Sugar, group class Session 7 Disease Prevention, group class Session 8 Cooking Class, group class Session 9 Emotional Eating, Plateaus and Weight Maintenance, group class Session 10 Individual, 30-minute consultation with biometric screening Cost: Complete program $290 (Cholesterol, blood sugar, blood pressure, weight and measurements are checked at start and finish to track your progress) Basic program $100 (7 educational sessions, excludes screenings and consultations with dietitian) Sign up for the Begin program by contacting Hy-Vee Dietitian, Jennifer Holden at or jholden@hy-vee.com

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