DASH Away High Blood PressureThe Dietary Approach to Stopping Hypertension (DASH) eating plan encourages eating a variety of whole foods rich in potassium, magnesium, calcium, protein and fiber, while limiting sodium and sugar. Research has shown this eating pattern may help lower blood pressure and promote heart health. Enjoy different foods from each category every day and you’re off to a DASH-ing start!

VEGETABLES• 4 to 5 servings each day

• Enjoy vegetables raw, steamed, sautéed, braised,

stir-fried, roasted or grilled. Add your favorite salt-free

seasonings

LEAN MEATS, POULTRY AND SEAFOOD• 6 ounces each day

• Look for “loin” or “round” for the leanest cuts

• Remove skin from poultry and trim fat prior to cooking

FAT-FREE AND LOW-FAT MILK AND MILK PRODUCTS• 2 to 3 servings each day

• Choose skim or 1% milk, low-fat yogurt, cottage cheese

and reduced-fat cheeses

NUTS AND SEEDS • 4 to 5 servings per week

• Almonds, walnuts, peanuts, cashews, pistachios, pecans,

pumpkin seeds and sunflower seeds

• Try natural or freshly ground nut butters

healthybitesMAY 2015

LOSE WEIGHT TO LOWER BLOOD PRESSURE

If you are overweight, losing weight is the most effective way

to help lower your blood pressure. Talk to a Hy-Vee dietitian if you’d

like help developing a plan individualized for you.

dietitian tip

FRUITS• 4 to 5 servings each day

• Choosing whole fruits over fruit juice provides the

most fiber

WHOLE GRAINS• 6 to 8 servings each day

• Look for 100% whole wheat or 100% whole grain label on

breads and bread products

• Other whole grain ideas: brown rice, whole wheat pasta,

quinoa, oatmeal, barley and popcorn

DRY BEANS• 4 to 5 servings per week

• Include lentils, black beans, pinto beans, garbanzo beans

and split peas

• Add to soups, stews or salads

SEASONINGS: SKIP THE SALT SHAKER• Add flavor to foods without adding extra sodium: Use

fresh, frozen or dried herbs and spices while cooking

• Favorite herbs: basil, cilantro, dill, parsley and mint

• Favorite spices: all varieties of pepper, garlic, ginger,

cumin and curry

WHAT’S NEW

NOOSA YOGHURT

• Australian-style yoghurt: Sweet, yet tangy with a velvety smooth texture

• Available in a variety of fruit flavors including: blueberry, mango, raspberry, passion fruit, tart cherry and lemon

• Provides probiotics for digestive health

HY-VEE SELECT RED QUINOA

• Provides complete protein, fiber and whole-grain vitamins and minerals

• Cooks in 12 to 15 minutes• Use in place of rice in any recipe to

add eye-popping color and nutritional goodness

BOLTHOUSE FARMS GREEK YOGURT DRESSINGS

• Creamy, flavorful salad dressings with only 40 calories in 2 tablespoons

• No artificial flavors or preservatives and gluten-free

This newsletter is brought to you by your Hy-Vee Registered Dietitian.

DIETITIAN PICK OF THE MONTH

Hy-Vee Salad Blends FIVE REASONS TO EAT HY-VEE SALAD BLENDS

Skin health and immune function

from vitamins A and C.

Healthy bones from vitamin K found in dark leafy greens.

Vision health from eye-healthy antioxidants.

Ready-to-use convenience. Simply toss bagged salad blends

with included dressing packet for an easy, nutritious side.

Build quick, healthy meals by adding chopped veggies and fruits

+ lean protein, cheese or nuts.

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

DIETITIAN RECIPE OF THE MONTH

Raspberry, Avocado and Mango Salad

5 servings (2 cups each)

ALL YOU NEED

1 1/2 cups fresh raspberries, divided

1/4 cup Hy-Vee Select extra-virgin

olive oil

1/4 cup Hy-Vee Select red

wine vinegar

1 small garlic clove, coarsely chopped

1/4 tsp kosher salt

1/8 tsp freshly ground pepper

8 cups mixed salad greens

1 ripe mango, diced

1 small ripe avocado, diced

1/2 cup thinly sliced red onion

1/4 cup toasted chopped hazelnuts or sliced almonds, optional

ALL YOU DO

1. Puree 1/2 cup raspberries, oil, vinegar, garlic, salt and pepper in a

blender until combined.

2. Combine greens, mango, avocado and onion in a large bowl. Pour the

dressing on top and gently toss to coat.

3. Divide the salad among 5 salad plates. Top each with the remaining

raspberries and sprinkle with nuts, if using.

Nutrition facts per serving: 215 calories, 16g fat, 2g saturated fat, 0mg cholesterol, 122mg sodium, 18g carbohydrate, 7g fiber, 3g protein.

Source: Eating Well

POWERFUL POTASSIUM PROMOTES HEART HEALTH

Regular Rhythm: Potassium is an electrolyte used to

signal muscle contraction. The body requires potassium

to maintain normal heart rhythm. After potassium from foods is

absorbed into the blood, the kidneys control blood potassium levels

within a narrow range. This tight control keeps the heart ticking in

regular rhythm.

Healthy Blood Pressure: Research has shown diets high in potassium-

rich foods may help lower high blood pressure. Many different fruits

and vegetables are potassium-rich. Choose potassium-packed produce

several times each week for a heart healthy boost!

• Bananas

• Broccoli

• Brussels sprouts

• Cantaloupe

• Dried apricots

• Oranges

• Potatoes

• Raisins

• Spinach

• Winter squash

• Sweet potatoes

• Tomatoes

Dietitian’s Choice

Grab-n-Go Lunch Boxes – dairy-free options now available!!

Courtney has expanded her Dietitian’s Choice Lunch Box meals to include dairy-free meals! All 11 ready-to-eat meal varieties, including the dairy-free meals, are still under 500

calories and only $4.99 with a 2-cent Fuel Saver! The Dietitian Lunch Boxes are available in the HMR case.

PB-Chia Energy Bites

Courtney has create these nutritious energy

bites for YOU! PB-Chia Energy Bites are a delicious blend of natural peanut butter,

heart-healthy Chia & flax seeds, rolled oats, dark chocolate, coconut, and a hint of

honey. Find PB-Chia Energy Bites in the HealthMarket bulk section & in the HealthMarket cooler. Only $3.99 for a full

container of 6 energy bites! Take some home today!

Wellness Wednesdays

Did you know that every Wednesday is Wellness Wednesday here at your 95th Street Hy-Vee? This means that the more HealthMarket items you buy, the more you save! You will earn Fuel Saver discounts for purchasing certain amounts of HealthMarket products. Courtney will be available to answer your nutrition- and food-related questions and to sample healthy products! Don’t miss out on these savings!

Brought to you by your 95th Street Hy-Vee dietitian, Courtney Kruse, RD, LD May 2015

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

Snack Bars

Toasted Coconut Chips

New in your 95th St. Hy-Vee HealthMarket! Only 3 ingredients Vegan Non-GMO Gluten-Free Dairy-Free No Cholesterol Good source of fiber

While great on their own, toasted coconut chips can be used to enhance other foods. Try them with:

Ice Cream Salads Oatmeal Yogurt

Trail Mix Cakes and Cookies Cereal Baked Goods

Consciously Crafted Gluten-Free

Vegan

Non-GMO

Low-sodium

D Kosher

For every bar you buy, we feed a hungry child. Located in your 95th St. Hy-Vee HealthMarket!

We carry all 4 flavors: Cherry Almond, Chocolate Peanut,

Apple Pecan Chocolate Banana

Please let me know of any product requests you may have. At Hy-Vee, we bring in what our store’s customers ask for.

Romanesco broccoli, also known as Romanesque cauliflower or simply as Romanesco, is a very fascinating-looking vegetable! Though Romanesco looks like a vegetable from another planet, it is a member of the Brassica family that includes cauliflower, broccoli and cabbage. The bright green symmetrical spirals of varying sizes are actually individual buds of the plants flower. It is believed that Italian farmers in the 16th developed the variety through cross-breeding.

Romanesco tastes very similar to cauliflower, but with a slightly nuttier, earthier flavor. Regular-sized Romanesco is about the same size of a normal head of cauliflower; there is also a “teenage” Romanesco,

which is about half the size. Romanesco can be served raw, lightly cooked, or cooked through and can be substituted in any recipe calling for cauliflower or broccoli. As a vegetable, Romanesco is rich in vitamin C, vitamin K, dietary fiber and carotenoids. Take some home to try today! Stop by your 95th Street Hy-Vee Produce Department to find Romanesco!

All About Romanesco

Brought to you by:

Courtney Kruse, RD, LD Hy-Vee dietitian & Wellness Coach

ckruse@hy-vee.com

95th Street Hy-Vee

(95th & Antioch) 8501 W. 95th Street

Overland Park, KS 66212 913-894-1983

Gluten-Free Food Drive

The week of May 10th - 16th is National Food

Allergy Awareness week, and your 95th St. Hy-Vee

is holding a food drive in partnership with the Food

Equality Initiative (FEI) during the entire week.

You can purchase shelf-stable gluten-free foods

from the HealthMarket, and drop them into the bin

located at the entryway which will benefit the FEI

allergy-friendly and gluten-free food pantry which

just opened on April 22. This is the United States'

first allergy-friendly and gluten-free food pantry, in

partnership with Harvesters and Feeding America.

Be sure to check the ironman poster in the

HealthMarket to choose the most needed items.

Brought to you by your 95th Street Hy-Vee dietitian, Courtney Kruse, RD, LD May 2015