Octber 2013 Newsletter Pwer Up Yur Plate With Prk Octber is Natinal Prk Mnth and a great time t pwer up yur plate with prk. The high quality f prtein in prk may help yu feel fuller lnger, prvide yu with an excellent surce f many B vitamins fr energy and may even help yu lse weight. Fr a healthy and balanced diet, chse lean cuts f prk. T identify lean cuts f prk at the grcery stre, lk fr the wrd lin n the label, such as prk tenderlin r lin chp. Prk tenderlin is just as lean as a skinless chicken breast. An analysis by the U.S. Department f Agriculture fund there are six cuts f prk that are cnsidered either extra lean r lean by labeling standards (less than 10g f fat, 4.5g saturated fat, and 95 mg f chlesterl per serving). These include prk tenderlin, prk bneless tp lin chp, prk tp lin rast, prk center lin chp, prk sirlin rast and prk rib chp. The U.S. Department f Agriculture recmmends that the safe end-pint fr cking prk is nw 145 F (lwered frm 160 F). At 145 F, the prk will be a little pink in clr, but is safe t eat. Since tday s prk is leaner than ever, the lwer cking temperature results in a juicier, mre flavrful meat. Always use a meat thermmeter t ensure prper cking temperature. Prk is a versatile prduct that can easily be incrprated int all yur meals. Try these simple ideas and remember t chse lean cuts f prtein: At breakfast: - Make yur wn healthy breakfast sandwich at hme. Start with a light whle wheat English muffin and tp with an egg, Canadian bacn (leaner than regular bacn) and lw-fat cheese. - Scramble tgether eggs, Canadian bacn and veggies and place n a whle wheat trtilla. Serve with yur favrite salsa. - Try Stick-With-Yu Sunrise Muffins (recipe belw). At lunch: - Substitute prk fr chicken in yur favrite hmemade chicken ndle sup recipe, r substitute prk fr beef in yur traditinal chili recipe - Tp rmaine lettuce, spinach r kale with thinly sliced prk tenderlin, black beans, pineapple and ne f yur favrite citrus fruits. - Fill a whle wheat wrap with lean prk, avcad, red nin and diced green chiles. At supper: - Stir-fry cubed prk lin with yur favrite vegetables and serve with quina. - Cnsider lean prk as a pizza tpping; use a whle wheat pizza crust and tp with lts f vegetables and 2% shredded cheese. - Make stuffed peppers using 96%-lean grund prk.
Stick-With-Yu Sunrise Muffins (Serves 6; 2 muffins each) Get yur day started ff with a pwerful punch f prtein frm prk with these simple and delicius muffins: All yu need: Hy-Vee live il spray 6 tablespns minced green nin 9 tablespns chpped red bell pepper Freshly grund black pepper, t taste 12 unces baby spinach leaves 8 large eggs and 4 large egg whites 3/4 cup skim milk 24 slices Amana Canadian bacn 4 unces grated reduced fat crumbled feta cheese All Yu D: 1. Heat ven t 350 degrees F and arrange rack in middle. Spray muffin pan with live il spray. 2. Spray live il in a large frying pan and heat t medium. Add nin and bell pepper; seasn well with freshly grund black pepper and ck until sftened, abut 1 minute. Add spinach and ck until spinach is well wilted, abut 2 minutes 3. In a bwl, scramble eggs and egg whites and mix with skim milk. 4. Place 2 Canadian bacn slices in the bttm f each muffin cup t line it and tp with vegetable mixture 5. Divide eggs int muffin cups and divide feta cheese evenly amng the cups. 6. Put muffin tin n a baking sheet and bake fr abut 15 t 18 minutes. Easy Tip: Prepare multiple muffins and keep frzen. Muffins can be easily micrwaved fr 1-2 minutes t re-heat fr an easy grab-andg breakfast. Adapted frm the Natinal Prk Bard Cheers t Beers! Grwth f the craft brewing industry in 2012 was 15% by vlume and 17% by dllars cmpared t grwth in 2011 f 13% by vlume and 15% by dllars. (www.brewersassciatin.rg) There are currently mre than 100 different categries f beer. A recent reprt frm the glbal research grup Mintel shwed that nearly 60% f beer drinkers say they like t try craft r micrbrew beers, and 51% wuld try mre if they knew mre abut them. Because beer is made using the plant surces barley and hps, it can cntains a cnsiderable amunt f nutritin; hwever, the brewing prcess, ingredients and prprtins used can all influence the nutritinal cntent f each beverage. Calries and Macrnutrients - Beer prvides fewer calries per unce than wine and cntains bth prtein and carbhydrates (prtein 4% f ttal calries; carbhydrates ne-third f ttal calries). Vitamins and Minerals - One 12-unce regular beer cntributes a line-up f B-vitamins. The mineral cmpsitin f beer (ptassium, magnesium and phsphrus) is equal t that f wine; hwever, beer is the winner when it cmes t selenium and silicn cntent. Selenium aids in the prtectin against cancer and heart disease. Silicn wrks t strengthen the cnnective tissue between bnes. Antixidants - Like wine, beer als prvides health prtective phytnutrients called plyphenls, which help defend against cancer.
Dark beers typically have the mst antixidants and higher irn cntent when cmpared t light beers. Micrbrews have mre hps and plyphenls that can play a rle in lwering chlesterl. Did yu knw that beer typically cntains mre prtein and B-vitamins than wine? The antixidant cntent f beer and wine are fairly equal but get their antixidants frm different surces. Wine gets the antixidant cntent frm grapes, while beer s antixidants cme frm the barley and hps. Mderate intake f any alchlic beverage (ne alchlic beverage fr wmen daily, tw fr men) has been shwn t increase HDL (gd) chlesterl, lwer LDL (bad) chlesterl and reduce the risk f bld cltting. One serving f alchl is defined as: 12 unces f beer, 5 unces f wine r 1 t 1-½ unces liqur. Mderate drinking is als linked with a lwered incidence f gallstnes, decreased risk f type 2 diabetes and imprved cgnitive functin in lder adults. Beer has been assciated with lwering the risk f kidney stnes in men, pssibly due t beer s high water cntent and diuretic effect. In additin, substances in hps may als slw the release f calcium frm bne that is implicated in kidney stnes. Even if yu are nt a fan f beer, it is a great way t add flavr t cking while still getting the essential nutrients. Lemn-Beer Marinade fr Chicken, Beef r Fish All yu need: 2-3 tablespns live il 2 tablespns minced garlic 1 bunch green nins, chpped 1 (12 unce) bttle beer 1 cup packed brwn sugar 1 range 1 lemn 1 lime ¼ cup teriyaki sauce 1 tablespn fresh chpped tarragn 1 tablespn chpped fresh parsley All yu d: 1. Heat live il in skillet and sauté garlic and green nins until translucent. Add beer, brwn sugar, juice frm 1 range, juice frm 1 lemn, juice frm1 lime and teriyaki sauce. 2. Simmer fr 2 minutes, remve frm heat and set aside t cl befre using. Add fresh tarragn and parsley befre brushing n meat. 3. Fr chicken, marinate meat fr abut 45 minutes. Marinate beef fr abut 1 hur and 30 minutes and fish fr abut 20 minutes. Discard marinade. 4. Grill meat until recmmended internal temperature is reached and enjy. Scre Big In Yur Chili Bwl with NuVal As temperatures cl dwn and with ftball seasn under way, what better way t scre big with yur family and friends than with chili? Chili recipes vary greatly amng regins f the cuntry, families and individuals, but with the NuVal Nutritinal Scring System at Hy-Vee, yu can make sure yur chili always scres big when it cmes t nutritin. NuVal is a nutritinal scring system in which each fd is given a scre based n its verall nutritin. All scres range smewhere frm 1-100, and the higher the scre, the better the verall nutritin. Fr example, 80%-lean grund beef gets a scre f 26, but if yu trade up by using 99% lean grund turkey breast, the grund turkey breast gets a NuVal scre f 64. The turkey breast has less fat and less saturated fat than 80%-lean grund beef which helps its scre. Yu can build yur chili up with n-salt-added canned tmates and beans. Mrs. Grimes chili beans in chili sauce with salt added get a NuVal scre f 50, but if yu trade up t Mrs. Grimes chili beans in chili sauce with n salt added, they get a NuVal scre f 94!
Tmates are the same way. Canned diced tmates with added salt range frm 48-50 in NuVal scres, but canned tmates withut added salt scre a whpping 82-87! Dn t frget t lad yur chili up with veggies. Check ut sme f these fresh vegetables winning NuVal scres: bell peppers - 94, jalapens - 100, fresh sliced mushrms - 96, white r yellw nins - 93, fresh tmates - 96. Frzen vegetables can als be mixed int chili befre heating. Ever tried adding fruit t yur chili? Blueberries scre a perfect 100 and yu ll be surprised at the flavr they add t yur chili. They can als help balance ut heat. Typically tppings like sur cream, shredded cheese and crackers can als be imprved. Replacing the sur cream n tp f yur chili with plain nn-fat Greek ygurt creates a shutut win fr yur chili -taking the NuVal scre frm 25 all the way up t 93! Green nins scre a perfect 100. And regular cheese can be swapped fr Cabt 50% reduced-fat sharp cheese fr a tuchdwn trade-up. Quick Turkey Chili (Serves: 6) Adapted frm www.hneysucklewhite.cm All Yu Need: 1 tbsp. extra-virgin live il (ptinal) 1 (19.2 z.) package Hneysuckle White 99% Fat Free Grund Turkey 2 (14.5 z each) cans diced tmates, n-salt-added, undrained 1 (15 z) can n-salt-added chili beans in chili sauce 3 tsp chili pwder All Yu D: 1. Heat il in a large nnstick skillet ver medium-high heat. Crumble and ck turkey in skillet until it reaches 165 degrees Fahrenheit. Drain. 2. Stir in tmates, chili beans and chili pwder. Bring t a bil. Reduce heat; simmer fr 5 minutes, stirring ccasinally. Nutritin Facts per serving: Calries 220, Ttal Fat 4.5g, Saturated Fat 0g, Sdium 90mg, Ttal Carbhydrate 18g, Dietary Fiber 4g, Sugars 4g, Prtein 27g. T lwer the sdium in many f yur recipes, dn t be afraid t use lw-sdium prducts whenever pssible. Lw-sdium canned vegetables, like tmates, are widely available and ffer all the nutritin but significantly less salt than the standard varieties. Try this quick and easy recipe frm Hunt s using n-salt-dded tmates. Hunt s Tmat and Pest Chicken (serves 6) All yu need: 8 z dry penne pasta 3 cups brccli flrets 1 tablespn live il 6 (5 z each) bneless skinless chicken breasts 1 can (14.5 z) Hunt s N Salt Added diced tmates, undrained 1 can (8 z) Hunt s N Salt Added tmat sauce ½ cup reduced-fat cream cheese 1/3 cup basil pest All yu d: 1. Ck pasta accrding t package directins, mitting salt and adding brccli last 2 minutes f ck time. 2. Meanwhile, heat il in 12-inch nnstick skillet ver medium-high heat. Add chicken; ck 5 minutes r until lightly brwned n bth sides. Add undrained tmates and tmat sauce; bring t a bil. Reduce heat t medium-lw; cver. Simmer 8 minutes r until chicken is n lnger pink in centers (165 F). 3. Remve chicken frm skillet; keep warm. Add cream cheese t sauce remaining in skillet; stir until cream cheese is melted cmpletely. Stir in pest; simmer 2 minutes t thicken slightly. Drain pasta. Add t skillet; mix lightly. Serve chicken with pasta mixture
Trade up yur fall fd favrites Fall is a time f year in which we transitin frm the crisp vegetable salads laded with fresh lettuce, garden-ripe tmates and vegetables, t heavier fare like casserles and sups. Transitining t fall fds desn t have t mean yu give up n nutritin. Here are a few, new fds t help yu enjy yur meal withut eating yur entire days wrth f salt in ne sitting. Campbell s has recently launched sups fr restricted-sdium diets that make it pssible t fllw a lw-sdium diet while enjying sups and casserles! Just lk at the differences in sdium between these tw varieties: Serving Size: 1 can Sdium: 140 mg Serving Size: 1 cup Sdium: 860 mg Serving Size: 1 can Sdium: 60 mg Serving Size: ½ cup cndensed Sdium: 870 mg Als new t ur shelves are the Hy-Vee brand N Salt Added canned beans. Just lk fr the bright green label t help guide yu. These beans nly have 10 mg f sdium per serving cmpared t up t 530 mg f sdium in the regular versin. Sme f the varieties available include chili-style beans, dark red kidney beans, black beans, garbanz beans and pint beans. It seems with all these new, lwer-sdium prducts ut, yu can have yur cake and eat it t! Please nte: If yu received this newsletter in errr, my aplgies! Yu may cancel by replying t this email and typing REMOVE in the subject line. If yu enjy this, please pass it alng t a friend. Tell him/her t send me an email and type in Subscribe.