holly ellison, rd, ld hy-vee dietitian december available ...…4. mix dry ingredients into wet...

Mankato Hy-Vee HealthLetter: April Graff, MS, RD, LD & Holly Ellison, RD, LD

Boost Your Holiday Baking

The holiday season is upon us and for many that may include

entertaining family and friends. Will you be baking your family’s

favorite treats this season? Try these alternative flours to add a

nutritional boost in your holiday baking.

Almond and coconut flours make a great addition to baked goods

and are perfect for your friends and family who follow a gluten-free

diet. Almond flour is fantastic for anyone following a low-carb diet

and is a good source of protein, fiber, vitamin E and magnesium.

Almond flour is made from skinless almonds that are finely ground

and can give baked goods a moist texture and buttery flavor.

Coconut flour is made from coconut solids that are ground into a powder. Like almond flour, coconut flour is also lower

in carbohydrates and higher in fiber with a whopping 13 grams in only ¼ cup! Coconut flour provides sweetness and

gives rich texture to baked items. Due to its high-fiber and low-carbohydrate content, coconut flour is a good substitute

for regular flours for those who are living with diabetes. High-fiber foods may play a role in controlling blood glucose

levels. Besides its use in baked goods, almond meal can be used in place of regular flour as a coating for chicken and fish.

Homemade meatballs can be made using almond flour in place of bread crumbs.

This holiday season, start a new tradition and try almond or coconut flour in your baking.

Cinnamon Sugar Cookies with Coconut Flour All you need: Makes 3 dozen cookies

4 large eggs ¾ cup and 2 tablespoons sugar, divided ½ teaspoon vanilla ½ cup unsalted butter, softened ¼ teaspoon salt ¾ cup sifted coconut flour 2 teaspoons cinnamon

All you do: 1. Preheat oven to 375 degrees. 2. Combine eggs, ¾ cup sugar, vanilla, butter and salt; mix well. 3. Stir in coconut flour and let sit for 5 minutes to thicken. 4. Combine cinnamon and 2 tablespoons sugar. 5. Form dough into 1-inch balls; roll in cinnamon/sugar mixture. 6. Place on cookie sheet 1 inch apart and flatten. 7. Bake for approximately 8-9 minutes.

Nutrition facts per serving: 60 calories; 3.5 g total fat; 2 g saturated fat; 0 g trans fat; 25 mg cholesterol; 6 g carbohydrates; 5 g sugar; 1 g protein; 1 g fiber; 30 mg sodium Source: Just A Pinch Recipes

December December 2014 Newsletter

Holly Ellison, RD, LD

Hy-Vee Dietitian [email protected]

507.625.1107 Available Monday - Friday

Contact [email protected]

to have the monthly newsletter emailed directly to you!

mailto:[email protected]



Chocolate Coconut Delight Bars Makes 16 servings (1 bar each)

All you need: 4 eggs ¾ cup coconut milk 2 teaspoons almond extract ¾ cup coconut sugar ½ cup blanched almond flour ½ cup coconut flour ¼ teaspoon sea salt ½ teaspoon baking soda ¼ cup unsweetened shredded coconut ¾ cup chunked Zöet 57% dark chocolate, divided

All you do: 1. Preheat oven to 350 degrees. 2. In a large bowl, whisk together eggs, coconut milk, almond extract and coconut sugar. 3. In a smaller bowl, combine almond flour, coconut flour, salt and baking soda. 4. Mix dry ingredients into wet ingredients with a handheld mixer. 5. Stir in ½ cup chocolate chunks. 6. Grease an 8-by-8-inch baking dish. 7. Pour batter into dish, and sprinkle shredded coconut and remaining chocolate chunks on top. 8. Bake at 350 degrees for 30 minutes. 9. Cool for 1 hour. Serve.

Nutrition facts per serving: 170 calories; 8 g total fat; 4 g saturated fat; 0 g trans fat; 45 mg cholesterol; 21 g carbohydrates; 16 g sugar; 3 g protein; 3 g fiber; 105 mg sodium Source: Elana’s Pantry

Head into the Holidays with a Sparkle in Your Eye and in Your Glass!

If the panic and dread of holiday stress is already beginning to creep into your thoughts, the following

strategies may help keep the stress out, so you can keep that holiday sparkle in your eyes! Part of the stress

associated with the holidays can be remedied by keeping yourself in good health with healthy foods and

habits. Try these tips:

Don’t skip meals in an attempt to “save calories” to enjoy more holiday foods later in the day. Studies show how people often fall into this trap, but this strategy does not help prevent the extra pounds commonly added around the holidays.

Eat smaller portions, but in balanced meals for breakfast, lunch and dinner. Include low-fat protein (fish, nuts, chicken, eggs), nourishing whole grains, leafy greens, sweet peppers and other brightly colored vegetables and fruits. These foods contain stress-fighting nutrients such as B-vitamins, vitamin C, calcium and magnesium.

Get enough sleep. According to the National Sleep Foundation, most adults require between seven to nine hours of sleep to maintain good health however, individual needs vary based upon general health, activity level and sleep deficit recovery. Consuming alcohol may make a person feel tired initially, but studies indicate alcohol can disturb sleep patterns. Go easy on the alcohol at holiday gatherings, or try choosing non-alcoholic choices as a replacement.

Limit caffeine. It can increase heart rate and anxiety, but also may reduce absorption of stress-fighting nutrients like iron and magnesium.


“Mocktails” are the new trend perfect to serve at any

of your holiday social gatherings. They are fun and

easy and can appeal to all ages. Made from sparkling

fruit juices and other flavoring ingredients that may or

may not imitate a traditional cocktail, mocktails serve

as a healthy alternative to traditional alcohol

beverages. Enjoy the great taste of a mocktail without

the calories from alcohol, added sugars or sodium.

Try these sparkling combinations at any of your holiday gatherings this year:

Fuzzy Pear Serves 2 (6-ounce) beverages

All you need:

8 oz Kristian Regàle Sparkling Pear Juice

4 oz Izze Sparkling Peach juice beverage

Fresh nectarine or peach wedge and mint leaf for garnish

All you do:

1. Combine sparkling pear juice and sparkling peach beverages in a cocktail shaker and mix gently.

2. Pour into an 8-oz stemmed champagne glass or holiday tumbler. Garnish the rim with a nectarine or

peach wedge and mint leaf. Serve immediately.

Nutrient Facts Per serving: 60 calories, 15 g carbohydrates, 0 g protein, 0 g fat, 5 mg sodium Source: Hy-Vee dietitian/chef team

Banana Nog Serves 8 (4-ounce) beverages

All you need:

4 ripe bananas

1 ½ cup Hy-Vee vanilla almond milk

1 ½ cup plain Greek yogurt

¼ tsp rum extract

Ground nutmeg, to taste

All you do:

1. Place all ingredients except nutmeg into blender

2. Puree until smooth

3. Pour into serving cups and sprinkle with nutmeg.

Nutrient Facts Per serving: 100 calories, 19 g carbohydrates (2 g fiber, 12 g sugars), 9 g protein, 0 g fat, 55 mg sodium Source: Janet Macon, RD, LD, Hy-Vee dietitian

The information is not intended as medical advice. Please consult a medical professional for individual advice.


Holly Jolly Giving

Nothing says the holiday season more than giving. According to an article posted by Berkley College, giving can help

increase the strength of your community and improves your health. Research has shown that giving can increase the

health of people who are ill and elderly even more so than others. However, shopping is not always the easiest task and

can be very stressful.

Hy-Vee can provide you with all the supplies you need to give that special gift to a friend, co-worker or family member.

Try our holly jolly jar gift ideas and be the favorite this season.

In a mason jar…

Add a variety of herbal tea bags

Add the recipient’s favorite coffee bean

Add all the dry ingredients for a tasty pancake mix

Add seasonal popcorn with dried fruit for a festive trail mix

Add dry ingredients to make homemade dog biscuits for your

favorite pet lover

Add the recipient’s favorite make-up, lip balm and lipstick

Add dry ingredients for favorite oatmeal recipes

Decorate the top of your jar with a festive holiday fabric and tie a ribbon

around the top of the jar that includes a tag to state who the gift is for

and who it is from. Remember to include instructions for completing

the recipe. You can even add a fun holiday bow to give extra appeal to

your holly jolly jar gift.

Blueberry-Pecan Pancake Mix Serves 8 (two 3-inch) pancakes each.

All you need: Dry mix Wet ingredients 1 cup Hy-Vee all-purpose flour 2 large eggs 1/2 cup Hy-Vee whole wheat flour whites of 2 large eggs 1/2 cup Hy-Vee dried blueberries 1 ½ cups nonfat buttermilk 1/2 cup finely chopped Hy-Vee pecans, toasted 2 tbsp canola oil 3 tbsp Hy-Vee light brown sugar 2 tsp baking powder 1 tsp Hy-Vee ground cinnamon 1/2 tsp salt

All you do: 1. To make dry mix: Whisk all-purpose flour, whole wheat flour, blueberries, pecans, brown sugar, baking

powder, cinnamon and salt in a large bowl. 2. If giving as a jar gift, decorate the top of the jar and fix instructions below to the lid. 3. To make pancakes: Whisk eggs, egg whites, buttermilk and oil in a medium bowl. Make a well in the center

of the dry mix; add wet ingredients and stir until just combined. Use about 1/4 cup batter for each pancake.

Nutrition Facts per serving: 259 calories, 10g fat, 1g saturated fat, 54mg cholesterol, 356mg sodium, 35g carbohydrate, 3g fiber, 8g protein. Source: adapted from Eating Well, Inc.


Top Food Trends for 2015 A new year will soon be upon us, and as always, new food trends will emerge. Some of the popular “it” foods of 2014

like kale and quinoa will remain popular, but several new items are also attracting the attention of chef’s and consumers

alike. These top food trends for 2015 indicate that people’s palates are continuing to evolve, and we are craving new

adventurous foods and flavors that will still meet our demands for balanced nutrition.

Keep a look out for these new items next time you shop. If you are feeling

adventurous, maybe even try putting a few of them in your cart.

1. More Smoked items. The demand for smoked foods has risen as chefs have begun to apply smoke to a variety of proteins, as well as alternatives like vegetables, butters, spices, beers and cocktails.

2. Fermented foods. The popularity of preserving foods by fermentation will continue to rise. With the growing awareness of digestive health, you will begin to notice foods like yogurt, tempeh, sauerkraut, kimchi, kombucha and kefir both on menus and in people’s kitchens. These foods contain live cultures (or are preserved in liquid) to convert sugars and starches into bacteria-boosting agents.

3. Local grains. While locally grown fruits and vegetables remain in high demand, the “next level of local” will be

locally sourced grains. Expect more farmers to grow small-scale grain varieties and sell them to local bakers, chefs, brewers and consumers.

4. Ugly, misshapen fruits and vegetables. Consumers are becoming more aware that imperfect-looking produce

still tastes great. Produce with an appearance that previously would have been relegated to compost will instead be marketed and sold.

5. Coconut sugar. The new “it” sweetener, this sugar has the same amount of calories as regular sugar. Coconut

sugar is minimally processed from the sap in the flowers of coconut plants and is claimed to be more sustainable. Perceived to be healthier than table sugar, coconut sugar contains more nutrients, like zinc, iron and other antioxidants as compared to table or brown sugars. Coconut sugar also contains good amounts of inulin, a type of dietary fiber that acts as a prebiotic that feeds the good bacteria in your gut.

6. Matcha. Expect more products with Japanese Matcha, a powdered, bright green tea that is packed with insoluble fiber and antioxidants. Matcha contains less caffeine than traditional green tea, but still provides an energy boost. As opposed to most teas, Matcha is sold as a fine powder that contains the entire tea leaf and thereby maximizes the release of nutrients; teas that are steeped in hot water have many of their nutrients left behind in the tea bag. 7. Nutrition apps. We are no longer relying on just the

nutritional information on packaging to know what is in our food. Smartphone apps, such as Fooducate, can give additional and more accurate information, and people are increasingly using these apps to make food selections. In addition, innovative devices like Prep Pad pair with an iPad app to calculate the exact nutrition content of your planned meals, including carbohydrates, fats, protein and calories by simply scanning the bar code of food packages.


Upcoming Events at Your Riverfront Mankato Hy-Vee

DASH of Hy-Vee News Segments on KEYC News 12 What: Join your Hy-Vee dietitians for “DASH of Hy-Vee” where they will share tips on fresh and fast preparation of delicious foods for you and your whole family. When: Every Thursday at 5pm and 9pm Where: KEYC News 12

Healthy Holiday Sampling What: Sample stylish & savory foods that are perfect for any holiday occasion When: Every Thursday evening from 3-6:30 p.m. (December 4, 11 and 18) Where: Riverfront Hy-Vee How: Stop by your Riverfront Hy-Vee store on Thursday evenings to sample healthy dishes that are perfect for any holiday occasion.

Kids in the Kitchen Cooking Class What: Bring your children to this fun and free hands-on 30 minute cooking class with Holly, your Riverfront Hy-Vee Dietitian! Kids and cooking go hand-in-hand -- it's like an edible craft project! When: Tuesday, December 9th from 4:30 – 6:30 p.m. (30 minutes classes) Where: Riverfront Hy-Vee Dining Area How: Class space is limited to 5 children per class so register now at Customer Service (507.625.1107) or email Holly ([email protected])

Taste of Hy-Vee What: This Holiday season let us do the cooking! When: Friday, December 5 from 3-7 p.m. and Saturday, December 6 from 11 a.m. – 4 p.m. Where: Riverfront Hy-Vee How: Stop by your Riverfront Hy-Vee for tasty seasonal samples and to learn what we can do for you to make your Holidays easier, healthier and happier.

NEW Items at Your Riverfront Mankato Hy-Vee

Angie’s Hollidrizzle Kettle Corn What: Iced Gingerbread, White Chocolate Peppermint & Dark Chocolate Sea Salt Where: Display How: Great for snacking or any holiday party!

Dorot Frozen Herbs What: 1 cube = 1 tsp. Where: Aisle 9 (frozen) and/or end display by turkey How: Just “pop” out a cube or two. Use as much or as little as your recipe calls for. Tired or throwing away half a bunch of herbs every week? This will never happen to you again.

Veggie Pizza Bagels What: Bagels topped with dill dip, fresh veggies (broccoli, cauliflower and carrots) and shredded Colby cheese. Where: Produce Salad Bar aisle (by fresh cut fruit and veggies across from bulk bins) How: Enjoy as healthy breakfast, snack or meal option!

News & Events


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