February 2014 Newsletter Perfect Dark Chocolate Pairings Smooth, decadent chocolate is a classic Valentine s Day indulgence. But do you know dark varieties of chocolate are actually good for the heart, too? Here s why The darker the chocolate, the healthier it is for you and your Valentine. Cacao beans contain nutrients such as iron, potassium and fiber, and also a potent class of antioxidants called flavonoids. The higher the percentage of cacao in a chocolate bar, the darker the chocolate, and the higher it is in flavonoid antioxidants. These flavonoids appear to have beneficial effects on the body, such as relaxing blood vessels, promoting healthy circulation and playing a role in healthy blood pressure levels. As with many of the finer things in life, less can be more. The health benefits associated with dark chocolate consumption have been seen in modest consumption of approximately one ounce one-third of a Zöet bar - a few times per week. Darker chocolate s characteristic bitterness is best appreciated through pairing it well with complementary flavors. If you re new to dark chocolate, start with 57% cacao Zöet dark chocolate and work your way up to higher percentages of cacao over time. The smoothness of Zöet premium Belgian chocolate will make a dark chocolate aficionado out of anyone! Try some of these perfect dark-chocolate-with-food-and-drink pairings; we believe you ll be pleasantly surprised by some of these combinations: 1. Fruit: Known for its bitter bite, dark chocolate helps neutralize very sweet fruits such as strawberries, bananas and dried apricots. However, its properties also create a combo with citrus fruits that pack an edgy punch for true chocolate connoisseurs. 2. Nuts: Nuts in chocolate desserts make an interesting addition from both taste and texture points of view. Add roasted hazelnuts, almonds and/or walnuts to a chocolate bark recipe (such as the one listed below) for added crunch and a delicious nutty bite. 3. Cheese: The sweetness of chocolate can sometimes overwhelm the palate, which is why aged cheddars, Gouda, Havarti and Parmigiano-Reggiano have a strong enough flavor to balance perfectly. Spread toasted baguette slices with melted chocolate and sprinkle with Parmigiano-Reggiano. 4. Coffee: Dark chocolate can have some very strong coffee undertones. And, since these two favorite foods are grown in similar regions of the world, coffee and chocolate have flavor profiles that tend to naturally complement each other. Dark chocolate goes well with a bold coffee, such as Italian roast. Serve small chunks of dark chocolate with freshly brewed coffee for a sweet and ultimately satisfying end to a meal. 5. Wine: Pair chocolate and wine according to the darkness of the chocolate. Like food, follow the general rule of wine pairings: the darker the chocolate, the darker the wine. Red wines (like Merlot, Cabernet Sauvignon or Zinfandel) are ideal for dark chocolate. For beer drinkers, dark chocolate pairs well with dark beers, like oatmeal stout.
Salted Caramel Chocolate Bark Makes 3 dozen (1-1/2-inch) pieces All you need: 2 cups chopped bittersweet or semisweet chocolate (or chips), such as Zöet Premium Belgium 57% Dark Chocolate 12 caramel squares 1 teaspoon water, divided ¼ teaspoon flaky sea salt Chopped nuts (optional) All you do: 1. Line a rimmed baking sheet with foil. (Take care to avoid wrinkles!) 2. Place chocolate in a medium microwave-safe bowl; microwave on MEDIUM for 1 minute. Stir, then continue microwaving on MEDIUM, stirring every 20 seconds, until melted. (Alternatively, place in the top of a double boiler over hot, but not boiling, water. Stir until melted.) 3. Combine 6 caramel squares and ½ teaspoon water in a small bowl; microwave on HIGH just until melted, 30 to 60 seconds. Immediately stir the melted caramel thoroughly into the melted chocolate. Scrape the mixture onto the foil and spread it into a 9-inch square. 4. Combine the remaining 6 caramel squares with ½ teaspoon water in the small bowl and microwave on HIGH until melted, 30 to 60 seconds. Immediately drizzle the caramel over the chocolate and sprinkle with salt (and nuts, if desired). Refrigerate until set, about 30 minutes. 5. Transfer the bark and foil to a cutting board. Use a sharp knife to cut into 1-1/2-inch pieces. Nutrition information per piece: 52 calories; 3 g fat; 0 mg cholesterol; 8 g carbohydrates; 4 g added sugars;1 g protein; 1 g fiber; 20 mg sodium; 6 mg potassium A Taste of the Tropics at Hy-Vee Enjoy a tropical escape without buying airline tickets or packing a suitcase. The sweet flavors and fruity aromas of tropical fruits transport our minds to a far-away, sun-drenched paradise. For winter-weary Midwesterners, tropical fruits from Hy-Vee are your ticket to that far-away place. Additionally, paying attention to the aromas and flavors of our foods slows us down and helps us feel more satisfied even when we eat less. Tropical fruits are an excellent source of fiber. Fiber is the non-digestible part of plants and will give you a feeling of fullness. For those looking to lose some weight in the new year, high-fiber foods are a great choice. With high-fiber foods, one is less likely to overeat and will stay full for a longer period of time. High-fiber foods may help in lowering the risk for diabetes and heart disease. But we would be remiss if we did not mention vitamin C. Tropical fruits are an excellent source of this immune-boosting vitamin. Vitamin C helps maintain skin and bones as well. Papaya Papaya has a sweet, tart flavor and is high in vitamin C and beta-carotene and a good source of folate. Papaya meets 31% of the daily vitamin A needs. Papayas may protect the heart and may have anti-cancer properties. The enzyme papain, found in papayas, may improve digestion and help break down proteins. Papayas are easy to prepare. Just halve the papaya, remove the seeds and enjoy.
Mango Mangoes contain more than 20 different vitamins and minerals and meet 12% of the daily value for fiber. One cup of mangoes is a good source of vitamin B6 which helps the body with blood glucose control. Mangoes are also high in vitamins A, C, E and K. At 100 calories in approximately one cup, mangoes are a very nutrientdense food. In other words, mangoes provide a great deal of nutrition for a small amount of calories. Mangoes taste delicious added to salads, salsas, smoothies or hot cereals. Pineapple Pineapples are probably the most familiar of the tropical fruits. Like papaya, pineapple contains an enzyme known as bromelain. Bromelain breaks down proteins and aids in digestion. It also act as a meat tenderizer, making pineapple a great marinade for chicken or pork. Pineapples are high in vitamin C and a good source of folate, vitamin B6 and potassium. Manganese is a mineral that helps keep bones strong and pineapple is packed with it. One cup of pineapple meets 73% of the recommended daily allowance for manganese. Kiwi Though kiwi grows in subtropical climates, such as California, the fuzzy brown fruit with the vibrant green interior and ring of black seeds is a perfect partner for tropical fruits. Select kiwi that give slightly to gentle pressure for best flavor and sweetness. Store firm kiwi at room temperature until they are ripe and then refrigerate. Kiwi is enjoyed for its sweet/tart flavor and how easy it is to enjoy simply slice the kiwi in half and scoop out the fruit with a spoon. Kiwi a perfect lunchbox fruit, with the added bonus of nutrition super-star status. Taste a Tropical Twist Put a vibrant, tropical twist on your family s meals this week. It s as simple as topping baked chicken or fish with a unique, fruity salsa or spicing up a fruit salad with an unexpected twist. Try this Banana-Kiwi Salad and enjoy the flavor of the tropics: Banana-Kiwi Salad (Serves 4) Active time: 25 minutes Total: 25 minutes All you need: 2 tablespoons lime juice 1 tablespoon Hy-Vee canola oil 1 tablespoon minced shallot 2 teaspoons rice vinegar 1 teaspoon Hy-Vee honey 1/4 teaspoon salt Pinch of cayenne pepper, or to taste 4 kiwis, peeled and diced 2 firm ripe bananas, cut diagonally into 1/2-inch-thick slices 1/2 cup diced red bell pepper 2 tablespoons thinly sliced fresh mint 2 tablespoons Hy-Vee chopped cashews, toasted (see Tip) All you do: 1. Whisk lime juice, oil, shallot, vinegar, honey, salt and cayenne in a medium bowl. 2. Add kiwis, bananas, bell pepper and mint; toss to coat. Serve sprinkled with cashews. TIP: To toast nuts on the stovetop, cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 3 to 5 minutes. Per serving: 170 calories; 6 g fat (1 g sat, 3 g mono); 30 g carbohydrate; 1 g added sugars; 3 g protein; 5 g fiber; 151 mg sodium; 2177 mg potassium.
Classes at Hy-Vee Pancakes: Beyond the Mix Tuesday, February 11 th from 5:15 6:15 p.m. Hilltop Hy-Vee Pancakes, flapjacks, hot cakes or griddle cakes. It doesn t matter what you call the round, starch-based pastries, they are just plain good. These scrumptious cakes are the perfect breakfast, lunch or supper. We will be flipping up short stacks of hot cakes during this free cooking class. We re going beyond boring mixes and experimenting with different grains and toppings. Learn how pancakes can be a delicious and nutritious part of your diet. RSVP by calling (507-625-9070) or e-mailing (AGraff@hy-vee.com). Riverfront Goes Bulk New to the Riverfront Hy-Vee are 32 bulk bins featuring products like quinoa, nuts, seeds, granola and snack mixes. Stop by and try our new products. Purchasing bulk foods is as simple as 1, 2, 3. 1. Grab a bag 2. Fill with your favorite bulk item 3. Write the bin number on the tag REPEAT! Can tastic Reasons to Choose Canned Fruits and Vegetables! Back in the 18 th century, canning began its evolution when Emperor Napoleon Bonaparte issued a challenge for someone to come up with a safe way to preserve food in quantity to feed his troops. Hundreds of years later, canned food is a part of everyday life. In the canning process, food is sealed into an airtight, cleaned and sterilized container using heat to kill bacteria and other microorganisms that cause food to spoil. Over the years, the processing conditions have been dramatically refined so the best texture, greatest flavor and maximum nutrition are retained in canned foods. Myths about canned foods are abundant. Here is some food for thought to help reveal the truths: Myth # 1: Canned food is high in sodium. Fact: No sodium (or other preservative) is needed to make canned food safe. Salt is added simply to enhance the taste of a particular food. In fact, no sodium and low sodium options are readily available for many products. Draining and rinsing canned food before use reduces sodium levels 23-40% according to a study in the Journal of the American Dietetic Association. Myth # 2: All canned fruit is high in sugar. Fact: Besides those fruits canned with heavy and light syrups made with added sugar, many canned fruits are available packed in their own juice or water. Just as with rinsing added sodium from vegetables, rinsing fruit before serving can reduce the amount of added sugar. Myth # 3: Fresh food is best. Fact: In a University of California-Davis study, researchers found when a food is eaten, regardless of being fresh, (frozen) or canned, the nutrient levels are not significantly different. Researchers at Michigan State University found a nutritional advantage in certain foods for canned vs. fresh fruits and vegetables.
From olives to tuna and pureed pumpkin to evaporated milk, canning is a healthy way to decrease food waste, increase convenience of perishable foods and save money. Canning also increases the variety of nutritional fruits and vegetables available to consumers in the Midwest where food is not grown year-round. Remember - if a can is leaking, bulging, dented, cracked, discolored or smells bad, DON T USE IT! Take advantage of specials and stock up on cantastic canned foods for great taste, economy, variety, convenience and nutritional benefit. Try this great-tasting recipe using canned fruits to see for yourself how delicious, nutritious and easy it is to take advantage of canned fruits. Unlike fresh fruits, these canned fruits are ready to use! Apricots and Cherries with Ricotta and Thyme (Serves 8) All you need: 1/2 teaspoon kosher salt (or sea salt) 2 tablespoons olive oil 2 teaspoons balsamic vinegar (thick if you have it) 2 (28 oz. each) cans pitted apricot halves in light syrup, drained 1 (15 oz.) can tart red cherries, pitted, drained 4 to 6 sprigs fresh thyme 3/4 cup reduced-fat ricotta cheese 1/3 cup goat cheese crumbles 1/3 cup chopped fresh parsley 1 tablespoon chopped fresh thyme All You Do: 1. Preheat broiler to high. Move rack to second position from the heat element. 2. Mix together salt, olive oil and balsamic vinegar in small bowl. 3. Place drained fruit in 8.5-by-11-inch jelly roll or other pan lightly coated with pan spray - apricots first, and then cherries scattered evenly throughout the pan. 4. Drizzle olive oil mixture evenly over the fruit. Lay thyme sprigs on top of the fruit. 5. Broil fruit mixture (not too close to flame; adjust shelf position if needed) until tender, juicy and slightly gooey. The edges may brown or even begin to blacken as sugars caramelize (approximately 15 minutes). 6. Remove from oven; tuck spoonsful of ricotta around the cooked fruit. Sprinkle with goat cheese. 7. Return pan to broiler until cheese is slightly brown and melted. 8. Remove pan from broiler; carefully remove charred thyme sprigs if desired. Sprinkle broiled fruit with chopped fresh parsley and thyme. 9. Serve immediately on pieces of grilled whole grain bread, whole wheat pita wedges, water crackers or other plain cracker of choice. This dish pairs nicely with a green salad and grilled chicken or fish. Recipe adapted from Pacific Coast Producers Nutrient Facts: Per serving: 280 calories (50 calories from fat), 57 g carbohydrates, 5 g dietary fiber, 5 g protein, 6 g fat, 15 mg cholesterol, 210 mg sodium Please note: If you received this newsletter in error, my apologies! You may cancel by replying to this email and typing REMOVE in the subject line. If you enjoy this, please pass it along to a friend. Tell him/her to send me an email and type in Subscribe.