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The holiday season is made extra special with quality time and delicious food shared with family and friends! However, hosting can come with its own set of challenges – especially if you are inviting guests with food allergies. So, what do you need to know about navigating the holidays when it comes to guests following a gluten-free diet? Let’s start by breaking down the basics of what exactly gluten is and how you can help gluten-free guests coming to your holiday celebration.
Gluten isn’t as scary as it may seem – it is simply a protein found in wheat, barley, rye and a wheat-rye hybrid called triticale. It helps provide elasticity and structure to many of our favorite baked goods but can also be found in a myriad of products on store shelves. Gluten can cause discomfort or even serious health issues in people with celiac disease or gluten intolerance. But what is the difference between celiac disease and gluten intolerance? Celiac disease is an autoimmune disease in which an autoimmune response causes damage in the small intestine when gluten is consumed. An individual with a gluten intolerance may experience many of the same symptoms as someone with celiac disease, but there is no damage that occurs in the small intestine. Also, while there are tests to detect celiac disease, there are no diagnostic measuring tools to diagnose a gluten intolerance. How can you make guests who are following a gluten-free diet more comfortable at your holiday gathering? Thoroughly wash all dishes, serving utensils, cookware, etc., when preparing and serving gluten-free dishes. This is because those with celiac disease can be impacted by cross contamination. So, if you commonly prepare items containing gluten in your kitchen and you are even serving other dishes that contain gluten at the party, be sure to give those dishes and surfaces an extra scrub! It could also be helpful to label dishes and let guests know what options are gluten-free so they can freely serve themselves. Now that you’re ready to host, let’s talk sweet and savory baked treats that all party guests can enjoy – even those with celiac disease or a gluten intolerance! Starting with sweet – I recommend Sweet Loren’s ready-to-bake cookie dough. These sweet treats are not only gluten-free but dairy-free, peanut- and tree nut-free. Sweet Loren’s even offers select varieties that have 40% less sugar than other leading national brands but that still satisfy your sweet tooth. For guests preferring savory, common pantry staples like the gluten-free Chex Cereals come in handy! Gluten-free Chex Cereals are made with whole grains and fortified with key vitamins and minerals and make a great base for a snack mix. I recommend whipping together this crowd-pleasing party snack in advance. It’s perfect to serve as guests are arriving at your holiday gathering or enjoy as an on-the-go snack while traveling to your holiday destination! To satisfy their sweet tooth, it’s easy to keep a package of Sweet Loren’s ready-to-bake cookie dough on hand to throw in the oven just before guests arrive. Everyone loves a warm cookie! Gluten-Free Original Chex Party Mix Makes 22 servings All you need: 4 cups Corn Chex 4 cups Rice Chex 2 cups Cheerios 2 cups bite-size gluten-free pretzel sticks or twists 6 tbsp vegan dairy-free buttery vegetable oil spread 2 tbsp gluten-free Worcestershire sauce 1½ tsp gluten-free seasoned salt ¾ tsp garlic powder ½ tsp onion powder All you do:
Recipe source: https://www.chex.com/recipes/gluten-free-original-chex-party-mix If you’re ready to take a deeper dive when it comes to navigating a gluten-free diet, check out our On-Demand Virtual Gluten-Free Nutrition Tour! It’s complimentary and you receive access to the recorded tour immediately after registering. Register for your on-demand tour today: https://www.hy-vee.com/healthnew/dietitians. The information is not intended as medical advice. Please consult a medical professional for individual advice.
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(StatePoint) Last fall, the United States saw an early and significant spike in cases of Respiratory Syncytial Virus, or RSV, which is the leading cause of hospitalizations in all infants. Now, there are options available to help prevent RSV in babies, including a preventive antibody and an RSV vaccination during pregnancy.
During the first season the new RSV immunizations are offered, they may be limited in availability in provider locations. Public health experts are prioritizing use of the monoclonal antibody in infants at highest risk. To ensure parents and caregivers of infants and young children have all the facts they need to protect their children during peak RSV season, the American Lung Association is sharing the following insights: • RSV is extremely common. RSV infects people of all ages, and nearly 100% of all children become infected by age two. • RSV can be severe. Most people, including infants, develop only mild symptoms similar to that of a common cold, but for some, RSV can be severe and even life threatening. The leading cause of hospitalizations in all infants, up to 80,000 children younger than five are hospitalized due to RSV in the United States each year. • Severity is unpredictable. Good overall health is not a safeguard against severe RSV. A study by the American Academy of Pediatrics found that 79% of children hospitalized with RSV were previously healthy. • RSV season is now. RSV season typically begins in the fall and peaks in the winter. Preventing Infection RSV is easily spread from person to person through close contact through respiratory droplets from coughing and sneezing. It can also survive on hard surfaces, such as toys and doorknobs, for many hours and can be spread by touching a surface with the virus on it and then touching your face or your baby’s face. If you have contact with an infant or young child, especially if they were born prematurely, are very young, have chronic lung or heart disease, a weakened immune system, or have neuromuscular disorders, you should take extra care to keep the infant healthy. To help prevent severe RSV illness in infants, the Centers for Disease Control and Prevention recommends the RSV vaccination during weeks 32-36 of pregnancy in September through January, or the new monoclonal antibody. The preventive antibody is recommended for infants under 8 months old in their first RSV season and some young children between 8 and 19 months old at increased risk, such as children who have chronic lung disease as a result of being born prematurely. This one-dose immunization is a long-acting preventive antibody that provides an extra layer of defense to help babies fight RSV infections for five months. Monoclonal antibodies are man-made proteins that mimic the immune system’s naturally-produced antibodies to help fight off harmful viruses. This preventive antibody is not a vaccine, and not for children who are already sick with RSV. If you are the parent or caregiver of a young child, you are also encouraged to: • Avoid close contact with sick people. • Cover coughs and sneezes with a tissue. • Wash your hands often with soap and water for 20 seconds. • Avoid kissing your child while you’re sick. • Talk with your healthcare provider about your baby’s risk and options to prevent severe RSV illness. For more RSV information, visit Lung.org/RSV. RSV impacts millions of people in the United States annually. Fortunately, this RSV season, there are more ways you can help protect your infant. by Tara Sallee MS, RD, LD, Hy-Vee Corporate Dietitian
In the age of viral internet trends and social media sensations, it’s all too easy to get swept up in the latest nutrition fads that promise extraordinary health benefits and miraculous transformations. But do some of these “superfoods” hold up to the hype? I will help you navigate the maze of two prominent nutrition trends. We’ll explore the health benefits and how to incorporate these foods into your meal plan. Let’s separate nutrition fact from fiction so that you can make informed choices to meet your health and wellness goals. First up – cottage cheese! From ice cream to omelets, cottage cheese has been enjoying the spotlight. While some people don’t appreciate its texture, others are adding it to their diet every chance they get. One reason for incorporating cottage cheese in a diet is its protein content. Protein is essential for muscle growth. It also helps you feel full and satisfied to support weight management goals. And protein isn’t the only nutrient in cottage cheese. It contains several B vitamins, including B12, riboflavin (B2) and niacin (B3), which are important for energy metabolism, nerve function and maintaining healthy skin. But one nutrient present in cottage cheese to be aware of is sodium. If you are concerned about blood pressure management, compare brands of cottage cheese and find a brand that is lower in sodium. Or focus on adhering to the serving size and pay attention to the frequency at which you consume cottage cheese if you are monitoring your sodium intake. Last, but certainly not least: Cottage cheese is incredibly versatile. It can be used in savory dishes like salads and omelets as well as in sweet treats like smoothies and desserts. This versatility makes it easy to incorporate into your diet. In summary, cottage cheese meets the mark and can be part of a balanced diet. Now let’s explore chia seeds. Chia seeds have gained popularity in recent years for their impressive nutritient profile and versatility. Let’s break down why these tiny seeds are being touted for their health benefits – specifically digestive and heart health. Chia seeds contain soluble fiber, which can help promote regular bowel movements, prevent constipation, and support a healthy digestive system. Of course, when increasing fiber in your diet, it is important to increase fluid intake. As you increase your fiber intake you may notice bloating or constipation if you are not consuming enough water. Chia seeds are also associated with heart health benefits due to their ALA omega-3 fatty acid content. Omega-3 fatty acids support heart health by reducing inflammation and improving cholesterol levels. Just like cottage cheese, chia seeds are incredibly versatile and can be added to various foods and beverages. While you can simply mix with water and drink, I recommend adding a tablespoon to your yogurt or oatmeal or even blending in a smoothie. You can boost the fiber intake of your weekend brunch by adding chia seeds to muffins, pancakes or waffle batter. Love eating leafy greens? Try mixing chia seeds into your favorite salad dressing and drizzling on your salad for an extra dose of fiber. To conclude: Chia seeds meet the mark and can be incorporated in a balanced diet. Balance is key to supporting a healthy lifestyle. I recommend speaking to a registered dietitian to help you create a meal plan to support your health and wellness goals. And try making this fabulous Cottage Cheese Breakfast Bowl at home to fuel your day and enjoy the health benefits! Cottage Cheese Breakfast Bowl Serves 2 All you need: 4 cups Hy-Vee large curd 4% milkfat cottage cheese 1 cup Hy-Vee Short Cuts triple berry blend ½ cup Good Graces gluten-free Oats & Honey Protein Granola 2 tbsp Hy-Vee natural sliced almonds 2 tbsp Hy-Vee honey Fresh mint, for garnish All you do: 1.Divide cottage cheese between 2 serving bowls. Arrange berries, granola and almonds on top. Drizzle with honey. Garnish with mint leaves, if desired. Recipe source: https://www.hy-vee.com/recipes-ideas/recipes/cottage-cheese-breakfast-bowl Still have questions on nutrition trends or just wondering how to get started on your health and wellness journey? Speak with a Hy-Vee registered dietitian who can help you create a plan that works for you. If you’re ready to learn how a Hy-Vee dietitian can help you, schedule a complimentary Discovery Session today by contacting our Discovery Call Center via email nutritionservices@hy-vee.com or calling (515) 695-3121. This information is not intended as medical advice. Please consult a medical professional for individual advice. by Denise Sullivan, MS, CNWE
Nutrition and Health Education Field Specialist MU Extension Health and Human Sciences We carve them into jack-o-lanterns and make lots of pie, but the versatility of the pumpkin goes far beyond these common uses. From muffins to soups, adding pumpkin can give a boost of nutrition a variety of recipes. This bright orange member of the squash family is loaded with an important antioxidant, beta-carotene. Beta-carotene is one of the plant carotenoids, that, when converted to vitamin A in the body, performs many important functions in overall health. When beta-carotene is mentioned, we often think of eye health, and rightfully so, as Vitamin A is key to how the retina absorbs and process light. Current research also indicates that a diet rich in foods containing beta-carotene may reduce the risk of developing certain types of cancer and offers protect against heart disease. Beta-carotene offers protection against other diseases, as well as some degenerative aspects of aging. As a high fiber vegetable, pumpkin also helps to lend a feeling of fullness and satiety, and aids in maintaining digestive health. It’s important to remember that the pumpkin you choose for a jack-o-lantern won’t be the best pumpkin for cooking. When selecting a pumpkin for cooking, look for a "pie pumpkin" or "sweet pumpkin." These are smaller than the typical jack-o-lantern pumpkins and the flesh is sweeter and less watery. Look for a pumpkin with 1 to 2 inches of stem left. If the stem is cut down too low the pumpkin will decay quickly. Avoid pumpkins with blemishes and soft spots. It should feel heavy and shape is unimportant, so a lopsided pumpkin is not necessarily a bad pumpkin. Figure one pound of raw, untrimmed pumpkin for each cup finished pumpkin puree. To prepare your pumpkin, start by removing the stem with a sharp knife and cut pumpkin in half. Scoop out the seeds and scrape away all of the stringy mass. This is a messy job, so work on a newspaper covered surface for an easy clean-up. Separate the seeds for roasting for a tasty snack. Remove any pulp from the seeds with several cold water rinses and drain on paper towels. Toss seeds with a small amount of olive oil and season with your favorite spice…I like garlic powder and cumin. Roast on a foil covered pan at 250 degrees for 30-45 minutes, stirring every 15 minutes. Pumpkins seeds make for a tasty, high fiber snack. Oven roasting is a common and easy way to prepare pumpkin and one of the best ways to bring out the flavor. Place pumpkin, cut side down on a foil lined pan at 350 degrees for one hour or until fork tender. When the pumpkin is cool enough to handle, remove the peel using a small sharp knife and your fingers. Put the peeled pumpkin in a food processor and puree or use a food mill, ricer, strainer or potato masher to form a puree. Pumpkin puree freezes well for later use. Measure cooled puree into one cup portions, place in ridged freezer containers, leaving 1/2-inch headspace or pack into zip closure bags. Label, date and freeze for up to one year. If you are considering canning pumpkin, it is important to note that it can only be canned in cubed form and not pureed, due to product density. As a low acid food, pumpkin must be pressure canned. For complete canning instructions, visit the National Center for Home Food Preservation website at: https://nchfp.uga.edu/tips/fall/pumpkins.html The pumpkin is the inspiration for all kinds of seasonal spicy concoctions, often on the sweeter side of the spectrum. This savory recipe is a great way to give a nutritional boost to another fall favorite…chili. Trust me- try this for your next tailgate party and your guests will never even know it’s there! Pumpkin Chili Makes 8 (1 cup) servings Ingredients 2 teaspoons olive oil 1 small yellow onion (chopped) 1 green bell pepper (cored, seeded and chopped) 2 jalapeño peppers (seeded and finely chopped) 2 cloves garlic (finely chopped or 1/2 teaspoon garlic powder) 1 pound ground turkey 1 can (14.5 oz) crushed tomatoes 1 can (15 oz) pumpkin puree (or 2 cups frozen) 1 cup water 1 tablespoon chili powder 1 teaspoon ground cumin 1 teaspoon smoked paprika salt and pepper (to taste, optional) 1 can kidney beans or black beans (or both!) Directions 1. Heat oil in a large pot over medium high heat. 2. Add onion, bell pepper, jalapenos, and garlic and cook, stirring frequently until tender, about 5 minutes. 3. Add turkey and cook until browned. 4. Add tomatoes, pumpkin, water, chili powder, cumin, paprika, salt and pepper and bring to a boil. 5. Reduce heat to medium low then add beans. 6. Cover and simmer, stirring occasionally, for 30 minutes more. 7. Ladle chili into bowls and serve. Calories: 193, Total Fat: 8 g, Saturated Fat: 2 g, Cholesterol: 41mg, Sodium: 242mg, Total Carbohydrate: 17 g, Dietary Fiber: 6 g, Total Sugars: 5 g Recipe adapted from the USDA Mixing Bowl. More than 52,000 kids were kicked off Missouri Medicaid from June to Septemberby Clara Bates, Missouri Independent More than 52,000 Missouri children have been kicked off of Medicaid in the first four months of renewed eligibility checks, though the state isn’t sure how many of those kids have managed to re-enroll. At Tuesday’s quarterly meeting of the board that oversees Missouri’s Medicaid program, the MO HealthNet oversight committee, concerns about the number of children losing coverage were raised. According to research by the health policy nonprofit KFF, the proportion of children disenrolled in Missouri is higher than all but two of the 20 states that publicly report data. Sen. Tracy McCreery, a Democrat Olivette who serves on the committee, asked Tuesday why “so many kids are losing coverage during the unwinding process.” “My concern is that there are kids out there that are dependent on adults to get the forms filled out properly,” McCreery said, “and in the meantime it’s a kid that’s losing coverage.”
Kim Evans, director of the state’s Family Support Division, told the committee that one culprit is that Missouri has a “high rate of self employment,” specifically mentioning professions like beauticians, Uber drivers and landscapers. She said that can make it hard for the state to get renewal paperwork back from those individuals, and “unfortunately, sometimes, you know, the children are in the household. They’re some of our largest groups, and when it’s that self-employment, then we have trouble getting that information.” The income limit for kids to be eligible for Medicaid is higher than adults — meaning even if parents lose coverage, kids may still qualify but sometimes fall through the cracks. Children make up roughly half of the overall Medicaid caseload in the state. Due to a federal policy change, children will soon have one full year of coverage once they’re approved or renewed for the program — unlike adults, who can lose coverage in the months between yearly checks if, for instance, their income changes. But that policy change has little bearing on the current renewal issues which stem from the required, one-a-year eligibility check. Paperwork issues are the main reason most in Missouri lose coverage — not lack of eligibility. Over the first four months, 79% of those who lost coverage in Missouri lost it for procedural reasons, which is slightly higher than the national average of 71%, according to KFF. September, the most recent month for which data is available, was the fourth month of the state reassessing the eligibility of every Medicaid participant after a three year COVID-era pause on the practice. The process will take place over a year.
Around one-quarter of the state’s population, or over 1.5 million people, were enrolled in Medicaid in June when the process began. On Sept. 30, there were 1,459,399 people on the program — it’s not yet clear the breakdown of new applicants to Medicaid versus those who lost coverage and then cycled back onto the program. Over the first four months of eligibility checks, one-quarter of those reviewed lost coverage. Over half remained eligible and 22% of renewals were still pending.
‘Distressing cases’
As is the case nationally, Missouri has, so far, had a high rate of terminations due to paperwork issues. Procedural disenrollments refer to a variety of paperwork-related issues that prevent the state from determining a participant’s eligibility — including that the state never received the completed paperwork or the participant never received the form. Enrollees have 90 days after termination to submit required paperwork for reconsideration and to be reinstated if eligible. After 90 days, they need to fill out a new application to be enrolled. The state has not yet broken down the sources of procedural issues. Elizabeth Larsen, attorney and program director of advocates for family health at Legal Services of Eastern Missouri, said she and colleagues are seeing a variety of issues. Some of the common causes of procedural denials, she said, include people who did not receive the renewal form; received it but are confused and so don’t complete it; and people who submitted it on time and submitted more information as requested, but are nonetheless denied because their information isn’t processed in time by the state. In the latter case, Larsen said the denial could be because the state’s document processing can sometimes take “days and we’ve even seen a week” — so the state’s computer system closes out the case and automatically denies coverage while the documents are still waiting to be processed. “To me, those are the most distressing cases,” Larsen said, “because there is literally nothing else the person could have done. They did everything that was requested of them and they’re still losing coverage.” The Department of Social Services, which oversees the Medicaid program, didn’t immediately respond to a request for comment and the specific causes of procedural denials didn’t come up in the Tuesday meeting.
Processing delays
Missouri last year came under scrutiny for its long processing times for new Medicaid applications. The average processing times have been ticking upward since the renewals began and the workload for staff has expanded. For the Medicaid group which includes the majority of participants, the average time to process a new application went from 15 days in July to 24 days in September. Federal rules say the wait should be no longer than 45 days. As of the September report, there was a backlog of 12,205 of these applications awaiting determination, up from 4,266 in July and 8,686 in August. Many other states make these determinations near-instantaneously, automatically verifying through electronic data sources. For the aged, blind and disabled Medicaid group, the average wait, up to 87 days in September from 54 in July, is just under what federal rules allow. The federal rule is a maximum of 90 days. As of September there was a backlog of 9,588 of these applications pending determinations, compared to 8,906 in July and 10,210 in August. There has been a rise in new applications, which Evans attributed to open enrollment, the period when the federal marketplace is open to new applicants, which began Nov. 1 and lasts until Jan. 16. She said some of the increase can also be attributed to new residents in Missouri. GET THE MORNING HEADLINES DELIVERED TO YOUR INBOX
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There have been reports of high wait times for those calling for assistance with their renewal, too, but Evans attributed the issue to individuals selecting the wrong phone line. “One thing that we’re hearing from some of our stakeholders…is that participants are having trouble getting through the phone,” Evans said. “What we found is that the individuals are not going to the Medicaid call center so they’re not taking that option to get themselves to the call centers.” Evans said callers are mistakenly going through the general questions line and urged those at the meeting to educate participants: “They’re not choosing that option to take them to Medicaid.” On a “really positive note,” Evans said the division’s longstanding staffing issues have ebbed. During job fairs, the family support division has had “more applicants than we have positions” in several places in Missouri. “That’s really going to help us,” she said, “as we talk to some of these numbers and all the work that we have in front of us right now.” SUPPORT NEWS YOU TRUST.
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Missouri Independent is part of States Newsroom, a network of news bureaus supported by grants and a coalition of donors as a 501c(3) public charity. Missouri Independent maintains editorial independence. Contact Editor Jason Hancock for questions: info@missouriindependent.com. Follow Missouri Independent on Facebook and Twitter. Big meals, buffets, pie – oh my! During the holidays, it can be challenging to maintain normal blood sugar levels. But have no fear, Hy-Vee dietitians are here to help with four tips for keeping blood sugar levels in check heading into the holiday season. With a strategic plan, you can both enjoy your holiday meals and feel your best. Try these tips for balancing blood sugar at your next holiday meal.
Incorporate vinegar before a big meal or something sweet. Did you know vinegar contains acetic acid that can help reduce how high your blood sugar will get after eating? It works as the acetic acid inhibits the enzyme needed to break down starch, so starch is broken down more slowly. It then also encourages the muscles to store more fuel as glycogen, which additionally helps decrease the amount of sugar in the blood. Before eating something high in starches or sugars (or before a big holiday meal), sip on a glass of water with 1 tablespoon of vinegar mixed in. Any kind of vinegar will work. For optimal flavor, many people prefer the taste of apple cider vinegar. Try stirring in some cinnamon powder and a splash of freshly squeezed lemon juice or sparkling water to enhance the flavor. If the vinegar tastes too strong, start with 1 teaspoon, and gradually increase the amount over time. Or, instead of drinking water with vinegar, you may choose to incorporate vinegar into a salad with an oil and vinegar dressing or into a vegetable side dish that is eaten at the start of the meal. Start your meal with vegetables first. The fiber in low-carbohydrate vegetables slows down digestion and prevents blood sugar from spiking after eating starches or sweets at the end of the meal. Fiber in vegetables is very effective helping control blood sugar! Always think to yourself “vegetables first.” When grocery shopping, aim to fill a good portion of your shopping cart with vegetables. When attending a holiday gathering, offer to bring a vegetable-based dish to share to ensure there will be at least one vegetable option to start your meal. When setting up the holiday food buffet line, purposefully place vegetable dishes at the start of the line and aim to fill a quarter to half your plate with vegetables. When out to eat with friends or family over the holidays, order a vegetable side to enjoy first before the rest of your meal. If you keep a positive association with vegetables and really focus on how beneficial they are for blood sugar, eating them first at meals will become one of the easiest yet most effective lifestyle changes to help improve your blood sugar. Enjoy dessert and find ways to move that feel good for your body. Especially during the holidays, it’s helpful to find a style of eating that is both for health and for pleasure. The best time to enjoy something sweet for dessert is at the end of a balanced meal. The fiber and protein from the meal help slow down digestion and will help prevent blood sugar from spiking as high. Plus, we know stressing about eating or being too restrictive can often backfire and be worse for blood sugar in the long run. Timing dessert after a balanced meal will allow you to become satiated with a smaller portion, and by balancing blood sugar, cravings will also be diminished. Next, it can be helpful after a big meal with dessert, to find a way to move that feels good for your body. By moving your body after eating, your muscles start to utilize some of the sugar from your blood, lowering blood sugar and decreasing the level of insulin needed in the body to bring blood sugar back down following the meal. Try going for a walk, playing an active game with your family, getting up to do the dishes, or enjoying some stretching or light resistance exercises. Even just a few minutes of movement can help your blood sugar numbers, promote digestion and better energy levels. Have smart snacks on hand for when things don’t go as planned. Over the holidays, many people are traveling and staying with family and eating routines are often thrown off with different mealtimes and various factors. For times when things are somewhat out of your control, come prepared with smarter snacks on hand for any emergency hunger situations that arise while traveling. Choose shelf-stable items that will have a minimal effect on blood sugar but will satisfy a hunger craving by providing some fiber and protein – such as Blue Diamond almonds, Catalina Crunch Snack Mixes, and Good Measure Bars. This Balsamic-Roasted Brussels Sprouts recipe contains everything when it comes to fall harvest. It is filled with roasted Brussels sprouts, fresh apples, crispy prosciutto, almonds and so much more. Enjoy this as your vegetable starter at the beginning of a holiday meal. Balsamic-Roasted Brussels Sprouts Serves 6 All you need: 4 Jazz apples, or Braeburn apples, cored and cut into chunks 2½ cups water 2 tbsp, plus 1 tsp, fresh lemon juice, divided 1 lb Hy-Vee Short Cuts Brussels sprouts, trimmed and halved 1 (3-oz) pkg prosciutto, torn into pieces 4 tbsp Gustare Vita olive oil, divided Hy-Vee salt, to taste Hy-Vee ground black pepper, to taste ¼ cup chopped Blue Diamond almonds 2 tbsp aged balsamic vinegar ½ tsp Hy-Vee stone ground mustard All you do:
Recipe adapted from: https://www.hy-vee.com/recipes-ideas/recipes/balsamic-roasted-brussels-sprouts Discover how you can work with a Hy-Vee registered dietitian through nutrition services such as our A1C Screening Tour, Balancing Your Blood Sugar Program, and an On-Demand Diabetes Nutrition Tour. Learn more by visiting https://www.hy-vee.com/healthnew/dietitians. The information is not intended as medical advice. Please consult a medical professional for individual advice. Get ready to embrace the Oktoberfit spirit by enjoying more frightfully delicious foods without scary ingredients. Whether it's a cozy family movie night or a lively Halloween gathering, charcuterie boards are all the craze. Opt for effortlessly enjoyable and kid-friendly recipes, capturing the essence of the spooky season.
Involve your kiddos in creating and preparing your board! Kids who help in the kitchen are more likely to try new foods and have a greater acceptance of different flavors and textures. Give them age-appropriate tasks they can complete on their own to boost confidence and a sense of accomplishment, whether that be helping you grocery shop, reading the recipes, washing fruit, slicing cheese or helping with cleanup. Cooking together helps create healthier habits as a family and offers an opportunity to have fun in the kitchen while learning along the way! I have created a spooktacular char-boo-terie board lineup that the whole family will enjoy – and even incorporated some more nutrient-dense options along the way! I recommend including protein- and fiber-filled options and balancing your board with sweet treats. Incorporating sweets regularly at meal times can help a child learn that food is not a reward and that sweets are not “bad” but rather foods to be enjoyed in moderation and not a treat they only receive to reward their behavior or for finishing their plate. Try including a balance of protein- and fiber-filled options along with a few sweet treats. I recommend starting with fresh slices of BelGioioso Parmesan to provide calcium to support your goblins and ghouls growing bones! Pair BelGioioso Parmesan slices with a favorite Di Lusso deli meat to provide extra protein and keep everyone full longer. Next: Satisfy crunchy cravings with Simple Mills Pop Mmms Veggie Flour Baked Snack Crackers. These cheesy, light and airy baked snack crackers are something the whole family can enjoy. And – best of all – they are made with wholesome veggies featuring ½ cup of vegetables in every serving. Incorporate fiber from veggie slices and pair with your child’s favorite dip – not only will you pack in extra vitamins and minerals from the veggies, but fiber helps fill up your goblins’ and ghouls’ tummies for all your Halloween festivities! I recommend rounding out your board with a variety of spooky, family-friend recipes everyone can be involved in creating! Try adding a few creepy crawlies to your board with delicious Apple Spiders. Get ready for the whole family to fly away on your Witches Broom Breadsticks and satisfy their sweet tooth with Monster Munch. Last but certainly not least: Enjoy carving a jack-o’-lantern indoors without the mess from traditional pumpkins with this recipe for Jack-O’-Lantern Fruit Cups. Jack-O’-Lantern Fruit Cups Serves 5 All you need: 5 navel oranges 1cup fresh blueberries 1cup fresh blackberries 1cup fresh raspberries Sugar snap peas, for stems, if desired All you do:
Nutrition Facts per serving: 40 calories, 0g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 0mg sodium, 10g total carbohydrates, 4g dietary fiber, 5g total sugar, 1g protein Recipe source: https://www.hy-vee.com/recipes-ideas/recipes/jack-o-lantern-fruit-cups For more tips, connect with your local Hy-Vee dietitian today by visiting https://www.hy-vee.com/healthnew/dietitians. The information is not intended as medical advice. Please consult a medical professional for individual advice. Apples and autumn go together like peanut butter and jelly—or maybe apple butter? I have many fond memories – as a child and as an adult – that coincide with apple harvest. Growing up in south-central Kansas, we had a couple prolific Jonathan apple trees on our farm were usually ready to pick in September.
There were many years during my adolescence that my brothers and their friends would load up their pockets with apples while they were loading up livestock to go to the Kansas State Fair. Decades years later, as a mom, my own children looked forward to apple picking at local orchards in northwest Missouri and northeast Kansas. Apples, like many fruits, are a good source of vitamin C, potassium, and fiber. The antioxidant properties of Vitamin C help to reduce your risk of heart disease and certain cancers. Vitamin C also helps in reducing bruising, aids in wound healing and helps in overall skin and gum health. Potassium is an important mineral in regulating blood pressure. Apples contain both soluble and insoluble fiber, which is beneficial in controlling cholesterol as well as digestive and bowel health. Some of the more common fall apple varieties for our region are Braeburn, Fuji, Granny Smith, and Winesap. When selecting Braeburn apples, look for large, firm red fruit. These apples have a well-balanced flavor and are best for fresh eating. While Fuji apples might not always be the most attractive red apple, they are very sweet and juicy, making them a great choice for fresh eating. The ever-popular green Granny Smith apple is known for its firm, crisp texture and sweet-tart flavor and is good for fresh eating, salads, or processing. Winesap apples are considered by some people to be the red equivalent to Granny Smiths, as they are equally crisp and tart, making them good choices for fresh eating, salads, or processing. A fun way to celebrate apple harvest this fall is to join in the Missouri Crunch Off, a collaborative event between MU Extension, Missouri Department of Agriculture, Department of Health and Senior Services, and Department of Elementary and Secondary Education. This event commemorates Farm to School month and promotes locally grown produce. While this effort started with schools, it has grown beyond the educational sector and even has a multi-state competition of sorts. Gather your students, coworkers, community members and local food enthusiasts to crunch into Missouri Grown apples or other produce during the month of October. You can learn more about the Crunch-Off in this toolkit: mp-crunch-off-toolkit.pdf (mo.gov) If you are looking for new ways to enjoy apples, you might want to try this muffin recipe. Full of whole grains, fruit, and nuts, they are a great ‘grab and go’ breakfast or even a treat for the teacher’s lounge or breakroom at work. Apple Oatmeal Muffins (9 servings, 2 muffins each) 2 ¼ c water 2 ½ c rolled oats 3 eggs 2 tablespoons canola oil ¼ c skim milk 1 teaspoon vanilla extract 6 tablespoons brown sugar, divided 1 teaspoon baking powder 2 teaspoons cinnamon, divided ¼ teaspoon cloves 2 medium apples, finely chopped ¼ c chopped dried cranberries ¼ c chopped walnuts 2 tablespoons ground flax seed
Nutrition information: Calories: 215, Total Fat: 8.5g, Saturated Fat: 1g, Sodium: 30mg, Carbohydrates: 29g, Fiber: 4.5g, Protein: 6g Recipe adapted from Seasonal and Simple, analyzed by verywellfit.com Toast isn’t just for peanut butter and jelly anymore. You may have spotted more than a few decadently topped toasts while scrolling through your social media feed. It’s time to amplify the nutritional value of your toast with help from a Hy-Vee registered dietitian. I am here to help you take your traditional toppings from blah to WOW – all with ingredients that will help keep you full longer and sneak in a few extra vitamins and minerals you may otherwise be missing in your diet.
Let’s get started with the basics. Toast is quick and easy to prepare and, while traditionally served at breakfast, can be incorporated into your meals or – with a few toppings – create a balanced snack. Start building your nutrient-dense toast at the base by selecting a whole-wheat or whole-grain bread that not only will structurally support your delicious array of toppings but that packs in the fiber. Check the ingredients list to find breads with a first ingredient of “whole-wheat flour” or “whole-grain flour.” Then check the nutrition facts panel to find the fiber content. Fiber helps fill you up and keep you full longer. Plus fiber helps with blood sugar and cholesterol management, digestive regularity and more. Next – it’s time to find a creamy spread that will satisfy and hold your toppings in place. Try BelGioioso’s ricotta. As a dietitian, I recommend BelGioioso’s ricotta because it has whey as its first ingredient and does not use any gums, fillers or stabilizers like other ricottas on the market. Plus it is lower in sugar and higher in protein with 4g protein with just 2g sugar per serving. Now you can select your toppings – from savory to sweet the options are endless! Consider adding all macronutrients to your toast with your whole-wheat bread serving as your carbohydrate, BelGioioso’s ricotta for protein, and add healthy fats in the form of avocado slices or walnuts. Walnuts not only provide a satisfying crunch, but add a source of ALA omega-3 fatty acids to your toast to promote heart health. If you’re looking for extra protein, try adding an egg for the perfect breakfast toast. Eggs contain protein but they are also a source of valuable vitamins and minerals such vitamin D, iron, vitamin A, choline, vitamin B12 and more. Or perhaps you would rather satisfy your sweet tooth by topping with fresh fruit such as berries, bananas or pear slices and a drizzle of honey. Whichever way you prefer to top your toast, find ways to create balance and satisfy for the long haul. Try it out for yourself and let’s toast to breakfast with this deliciously satisfying recipe for Avocado, Egg Ricotta Toast! Avocado, Egg Ricotta Toast All you need: 1 slice Hy-Vee whole-wheat bread 2 tbsp BelGioioso Ricotta con Latte 3 slices of avocado 1 slice tomato 1 egg prepared to your liking (fried, scrambled, over easy Optional: Salt & pepper to taste, a sprinkle of BelGioioso freshly grated Parmesan All you do:
Recipe source: BelGioioso Instagram: https://www.instagram.com/p/CRmAoiPNoGO/?img_index=1 If you’re ready to take your meal and snack routine up a notch, consider our Healthy Habits Menu Plan Program! Learn more today by reaching out to a Hy-Vee registered dietitian or visit https://www.hy-vee.com/healthnew/dietitians. This information is not intended as medical advice. Please consult a medical professional for individual advice. In an effort to reach busy adults who may not have time to schedule their flu shot or COVID-19 booster, Jackson County Public Health (JCPH) is offering a free drive-through clinic on Friday, October 20th at Lake Jacomo.
The drive thru clinic will be open Friday, October 20th from 10am-3pm at Lake Jacomo Shelter #3 (7301 W Park Rd, Blue Springs, MO 64015). JCPH will have the updated Pfizer COVID-19 booster, as well as this year’s influenza vaccine available for everyone 6 months of age and older. Vaccines are free while supplies last. Preregister online today at www.jcph.org. Free at-home COVID-19 tests, hand sanitizer, and other give aways are planned. |
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