Making lives easier, healthier, happier

Transcription

1 Making lives easier, healthier, happier A LEXANDRA E CONOMY, MS, RD, LD H Y -V EE R EGISTERED D IETITIAN (507) HY - VEE. COM Taste of Hy-Vee: The MyPlate Way Seasonal recipes Taste of Hy-Vee: Gluten-Free Gala Wellness Wednesdays 10% off HealthMarket purchases New items at Winona Hy-Vee

2 The MyPlate Way Before you eat, it s a good idea to think first about what goes on your plate or in your cup or bowl. At Hy-Vee, we offer a wonderful variety of food, and your Winona Hy-Vee Registered Dietitian, Alexandra Economy is here to help you discover those healthy choices. Use MyPlate as your shopping guide to help you plan simple yet balanced meals and snacks that are delicious and nutritious. Focus on fruits. Buy fruits that are in season for the best quality, taste and value. For example, spring is a great time to purchase strawberries and rhubarb. Vary your veggies. Vegetables at Hy-Vee come in many forms. No-saltadded canned vegetables and Steam Quick frozen vegetables are great go-to items that can add color, flavor and nutrition to quick weeknight meals. Make at least half your whole grains whole. This can be accomplished with just a few simple swaps. Choose Hy-Vee 100% whole wheat bread or whole grain bakery bread instead of white bread or bagels; select brown rice to replace white rice (tip: buy the Hy-Vee frozen Steam Quick brown rice). Use Hy-Vee 100% whole wheat pasta. Go lean with protein. Browse the Hy-Vee meat department for lean cuts of meat like beef sirloin, chicken breast and pork tenderloin. Or, snack on nuts and seeds such as Hy-Vee dry-roasted almonds, cashews or pistachios or smear Hy-Vee natural peanut butter on whole-grain toast for a good dose of heart-healthy fats. Get your calcium-rich foods. Choose milk with 1% fat or less, Hy-Vee shredded cheese and light yogurt. For more information on MyPlate contact dietitian Alex Economy at (507) or aeconomy@hy-vee.com.

3 Garlic-Roasted Pork Serves 8 All you need: 6 cloves garlic, crushed and peeled 2 tablespoons extra-virgin olive oil 1 tablespoon dried oregano 1 teaspoon paprika 1 teaspoon salt 1/2 teaspoon freshly ground pepper 1 (2-lb) boneless pork loin, trimmed All you do: 1. Combine garlic, oil, oregano, paprika, salt and pepper in a food processor or blender and puree. Rub seasoning blend all over pork and wrap tightly with plastic wrap or place in large sealable plastic bag. Let marinate in refrigerator for at least 20 minutes or up to 1 day. 2. Preheat oven to 350 F. 3. Remove the pork from plastic and place in a large shallow roasting pan. Roast, uncovered, until instant-read thermometer inserted into the center registers at 145 F, minutes. Let rest for 10 minutes, then slice and serve. Nutrition per serving: 203 calories; 11 g fat (3 g saturated, 6 g monounsaturated); 64 mg cholesterol; 1 g carbohydrates; 23 g protein; 337 mg sodium; 361 mg potassium. DV: 40% selenium. Source: Recipe and photo provided by Eating Well, Inc. Apricot-Chile Glazed Salmon Serves 4 All you need: 2 tablespoons red chili powder 1/2 teaspoon salt 1-1/4 to1-1/2 pounds wild salmon, skinned 3 tablespoons apricot jam All you do: 1. Grill variation: Preheat grill to medium heat. Bake variation: reheat oven to 350 F. 2. Combine chili powder and salt in a small bowl. Rub onto both sides of salmon. 3. Place jam in a small saucepan; heat over medium heat, stirring, until melted. 4. Grill variation: Oil the grill rack. Grill the salmon 4 minutes, then turn it over. Using a pastry brush, coat the top of the salmon with the jam. Close the grill; cook until the salmon easily flakes with a fork, 3 to 5 minutes more. To serve, cut into 4 portions. Bake variation: Bake in shallow baking pan at 350 F, about 15 minutes. Nutrition information per serving: 215 calories; 6 f fat (1 g saturated; 2 g monounsaturated); 66 mg cholesterol; 12 g carbohydrates; 6 g added sugar; 29 g protein; 1 g fiber; 433 mg sodium; 613 mg potassium. DV: 29% vitamin A; 18% potassium; omega-3s. Source: Recipe and photo provided by Eating Well, Inc.

4 Gluten-Free Wednesday, April 30 th 4:00 6:00 p.m. at Winona Hy-Vee Don t miss out on this opportunity to try a variety of gluten-free items! Plus 10% off all HealthMarket products purchased during the event. Brought to you by your Winona Hy-Vee Dietitian, Alexandra Economy, MS, RD, LD 1475 Service Drive Winona, MN (507)

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6 New at Winona Hy-Vee Hy-Vee HealthMarket Chia Seed Great value at $7.69/12 oz. Found in HealthMarket department Food Should Taste Good Pita Puffs Available in multigrain, cinnamon sugar, pesto and chive varieties Found in HealthMarket BeetElite NeoShot Improve an athlete s endurance with BeetElite, a concentrated source of beet juice that provides natural nitrates. Nitrates metabolize into nitric oxide which delivers more oxygen and nutrients to muscles Found in HealthMarket department