Dietitian e-newsletter March 2013 Healthy Tidbits Making Lives Easier, Healthier, Happier Alexandra Economy, RD, LD Perfect Portions using Frozen Foods Frozen entrees are not what they used to be. You ll find a variety of entrees in the freezer section that look close to what MyPlate suggests: half the entrée with veggies and/or fruit, along with lean protein and whole grains. And a bonus from these frozen single-serve meals - they have the perfect portion, helping with portion control and calories consumed. Hy-Vee Registered Dietitian According to the Food & Drug Administration (FDA), there is virtually no nutritional difference between fresh and frozen vegetables and fruits. Those frozen vegetables many times go from the farm to freezer within 24 hours, preserving the nutrition content in those veggies. An advantage to a frozen entree is the convenience. There is no need to wash, peel or cut, making them truly a timesaver and solution for busy consumers pressed for time, needing to put a healthy meal on the table in minutes. It s a great option for those with limited cooking abilities or those cooking for one. A simple strategy to control portions may be to consider a frozen single-serve entrée in place of your usual lunch or dinner. On your next visit to the grocery store, remember to visit the freezer section and consider adding frozen entrees in your cart. A typical meal when self-selected is around 700 calories. A Healthy Choice frozen entrée averages 280-290 calories. Use these guidelines when choosing a frozen entrée (per serving): Calories: 450 or less Sodium: 600 mg or less Saturated fat: Not more than 10% calories Total fat: Not more than 30% calories. Includes a wide variety of vegetables and fruits. The information is not intended as medical advice. Please consult a medical professional for individual advice.
Cake Decorating Class Learn how to decorate beautiful cakes every time! You will be provided an 8-inch cake, 5- inch cookie, icing, decorating tools, instruction and assistance. Everyone will leave with a decorated cake and cookie. Level of skill: Beginners Date: Tuesday, March 19, 2013 Time: 6:00-7:30 p.m. Location: Winona Hy-Vee Conference Room Cost: $20 Register for class at customer service desk or with Hy-Vee dietitian Alexandra Economy, RD, LD. Class space is limited. (507) 452-5411 1475 Service Drive Winona, MN 55987 aeconomy@hy-vee.com
1475 SERVICE DRIVE WINONA (507) 452-5411 HEALTHMARKET SACK SALE! LIMITED TIME! 10%-OFF Tuesdays are BACK! PLEASE GIVE THE SACK TO THE CHECKER BEFORE THE REST OF YOUR ORDER SAVE 10% OFF any HealthMarket products from Winona Hy-Vee s HealthMarket that you can fit into a paper or reusable sack!
Tortellini Primavera Serves 5 (1-1/4 cups each) All you need: 1 (14-ounce) can vegetable broth or reduced-sodium chicken broth 2 tablespoons all-purpose flour 1 tablespoon extra-virgin olive oil 3 cloves garlic, sliced 1 cup shredded fontina cheese or 3/4 cup shredded Parmesan cheese 1 tablespoon chopped fresh tarragon, dill or chives, or 1 teaspoon dried tarragon 1/8 teaspoon salt 1 (16-ounce) bag frozen mixed vegetables 1 (16-ounce) package frozen cheese tortellini All you do: 1. Put a large pot of water on to boil. 2. Meanwhile, whisk broth and flour in a small bowl. Heat oil in a large skillet over medium heat. Add garlic and cook, stirring, until just beginning to brown, 1 to 2 minutes. Add the broth mixture to the pan, bring to a boil and cook, stirring occasionally, until the sauce is thick enough to coat the back of a spoon, about 3 minutes. Remove from the heat and stir in cheese, tarragon (or dill or chives) and salt. 3. Add vegetables and tortellini to the boiling water; return the water to a simmer and cook until the vegetables and tortellini are tender, 3 to 5 minutes. Drain; add to the pan with the sauce and stir to coat. Nutrition per serving: 424 calories; 15 g fat ( 8 g saturated, 4 g monounsaturated); 68 mg cholesterol; 55 g carbohydrates; 0 g added sugars; 14 g protein; 5 g fiber; 566 mg sodium; 321 mg potassium. Nutrition Bonus: Vitamin A (126% daily value), Calcium (20% dv), Vitamin C (17% dv), Folate (16% dv). Source: Eating Well, Inc. Ravioli with Bell Pepper Sauce Serves 8 (1 cup each) All you need: 2 teaspoons extra-virgin olive oil 2 cloves garlic, minced 2 teaspoons finely chopped fresh rosemary, divided 1 (16-ounce) package frozen stir-fry vegetables (bell peppers and onions) 1 (14-ounce) can diced tomatoes, undrained 1 cup individually quick-frozen spinach Freshly ground pepper, to taste 24 ounces frozen cheese ravioli 1/2 cup freshly grated Parmesan cheese All you do: 1. Put a large pot of lightly salted water on to boil for cooking ravioli. 2. Heat oil in a large nonstick skillet over medium heat. Add garlic and 1 teaspoon rosemary; cook, stirring, until fragrant, about 1 minute. Add stir-fry vegetables and tomatoes. Bring to a simmer. Cook until vegetables are tender, 5 to 10 minutes. Stir in spinach; cook until tender, about 2 minutes more. Add the remaining 1 teaspoon rosemary and season with pepper. 3. Meanwhile, cook ravioli in the boiling water until they float, 5 to 7 minutes. Drain and transfer to a large bowl. Toss with the sauce. Serve with Parmesan. Substitution: In place of the frozen stir-fry mixture, use 1 onion and 2 bell peppers, sliced. Nutrition per serving: 267 calories; 8 g fat ( 4 g saturated, 1 g monounsaturated); 41 mg cholesterol; 30 g carbohydrates; 12 g protein; 3 g fiber; 332 mg sodium; 10 mg potassium. Nutrition Bonus: Vitamin A (20% daily value), Vitamin C (20% dv), Calcium (20% dv). Source: Eating Well, Inc.
NuVal Trade-Ups for National Frozen Foods Month! If you normally use this Tyson Chicken Nuggets Tyson Grilled & Ready Chicken Breast Chunks Try this! Why? Lynden Farms Shoestring French Fries Mr. Dell O Brien Hashbrowns with Peppers and Onions Blue Bunny Chocolate Ice Cream Kemps Vanilla Frozen Yogurt Less cholesterol Less sugar More calcium Michelina s Lean Gourmet Chicken Alfredo Florentine Healthy Choice Teriyaki Stir-Fry Less cholesterol More fiber More vitamin A & vitamin C Remember: The higher the NuVal score, the higher the nutritional value!