Fresh Ideas. Die an s. Choice. Inside the issue. Jan - Mar brought to you by YOUR Jewel-Osco Registered Dietitians SOUP-R-BOWL
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1 Jan - Mar 2016 Fresh Ideas brought to you by YOUR Jewel-Osco Registered Dietitians Inside the issue SOUP-R-BOWL Beer Lover s Chili Recipe A Buyers s Guide to Heart Healthy Oils Die an s Choice Build a Better Basket for Kidney Health Smart Snacking Eating Healthy for Diabetes Tours
2 January 2016 SOUP-R-BOWL The big event is almost here. You plan on having a party to celebrate the big game, but are running out of time and ideas on what to serve. How about warming up your guests with a large pot of soup? A large pot of soup can surely feed a large crowd; it is filling, cost effective, and most importantly yummy! Nutritionally, soup is a win. Soup/stew is usually high in fiber from beans and vegetables, adding bulk to your meal as it goes through the stomach and intestinal tract. Pump up the fiber in your soups by adding beans when possible and use whole grains like barley, brown rice, wild rice, or whole-wheat pastas instead of refined grains. Soups/stew is also high in protein. Soups that feature a lean protein like chicken, turkey, lean beef, and fish, can contribute an impressive amount of protein (and satiating power), about 30 grams of protein per serving. Opt for leaner cuts whenever. If the recipe calls for sausage, substitute a less fat turkey or chicken sausage and you can usually cut the amount in half and add some beans instead. Now you ask how you can transform a pot of soup into the main event at your party. Try a toppings buffet to go along with your warm bowl of soup! Serve Beer-Lovers Chili soup (recipe below) buffet style and include various toppings. Baked corn tortilla chips Chopped up scallions/ green onion Corn Bread Waffles (pour your favorite cornbread batter onto a nonstick waffle iron coated with canola cooking spray and cook as usual) Toppings Buffet Ideas Crispy Bacon bits Diced peppers or jalapeños Guacamole Low-fat cheddar Cheese Crispy Bacon bits Hot sauce/salsa Non-fat greek yogurt or light sour cream Whole grain Crackers Samantha Woulfe MS, RD, LDN
3 dietitian approved RECIPES Beer Lover s Chili Makes: 4 servings Prep Time: Under 15 minutes Total Time: From 4 to 8 hours with the slow cooker, depending on whether on LOW or HIGH (under 40 minutes if using the stove) Nutrition Per Serving: 1.5 cups 343 calories, 8 g fat, 2 g saturated fat, 612 mg sodium, 37 g carbs, 8.5 g fiber, 13 g sugar, 30 g protein January 2016 Ingredients: 1 lb. 93% lean grass-fed ground beef 1 onion, finely chopped 1 tablespoon minced roasted garlic (available in jars in the produce section) 1 (15 ounce) can kidney beans (pinto or black beans can be substituted), un-drained 1 (14.5 ounce) can Mexican-style stewed tomatoes 2 tablespoons tomato paste 12 ounces beer of choice (amber, light, nonalcoholic or water can be substituted) 3 teaspoons chili powder 1 teaspoon smoked paprika (regular paprika can be substituted) 1 teaspoon ground cumin 1 teaspoon dried oregano flakes 1 tablespoon dark brown sugar (optional) 1/2 jalapeno pepper, halved, seeded and finely chopped (optional), add more to taste Directions: 1.In large nonstick skillet over medium-high heat, brown the ground beef, onion and garlic, stirring often and breaking the ground beef into crumbles (about 5 minutes). 2.Spoon the beef mixture into a slow cooker and stir in the beans, tomatoes (including liquid), beer, chili powder, paprika, cumin, oregano, and brown sugar and jalapeno, if desired. Cover and turn the slow cooker on LOW. 3.Cook for 8 to 10 hours (or 3 to 4 hours on HIGH). NOTE: If you want to use the stove instead, just combine the rest of the ingredients with the meat mixture in the skillet. Bring to a gentle boil, cover, reduce heat to low and simmer 15 minutes. 4.Spoon into soup bowls, sprinkle toppings of choice over the top and enjoy!
4 February 2016 A Buyer s Guide to HEALTHY OILS With the large variety of cooking oil choices at the supermarket, it is easy to be overwhelmed when trying to choose the best oil to support a heart healthy diet. Here s a guide for choosing healthful oils, plus which oils you should always have on hand for your favorite recipes. Good Oils vs Bad Oils Choosing polyunsaturated and monounsaturated fats olive and canola oils, for instance over saturated fats, like butter and lard, can minimize your risk for heart disease. A well-stocked kitchen includes a variety of different oils for a variety of reasons: what you re using them for, their nutritional benefits you and how much they cost. Choosing unsaturated fats are the best choice to help round out a diet rich in fruits, vegetables, legumes, nuts, seeds and whole grains. Monounsaturated Use olive oil for cooking and canola oil for baking. Polyunsaturated You probably get enough omega-6 in your diet, so focus on having more foods packed with omega-3 (salmon, walnuts, etc). Limiting saturated fats and completely avoiding trans-fats whenever possible is another important part of a heart healthy diet. Saturated Bottom line is, the fewer the better. Less than 7 percent of your daily fat calories should come from saturated fats. Cut back on saturated fats by avoiding dairy items (milk, cheese, yogurt, etc) that are labeled whole and 2 percent. Limit the amounts of red meat and other animal proteins you eat. You can do this by cutting back how often you eat them, how much of them you eat at a meal, or both. Trans Eliminate all trans fats from your diet by staying away from foods that contain hydrogenated or partially hydrogenated oils. (Read the ingredient list!) Shortening and stick margarine contain trans fat. Keep in mind that oil is a fat, and fat calories are still fat calories, no matter which type of oil you use. So, aim to use the least amount of fat possible to prepare your foods while still receiving the greatest amount of taste and health benefits. Melissa O Brien MS, RD, LDN
5 February 2016 OUR TOP THREE OIL PICKS If you have limited pantry space along with a limited budget, these three oils will cover your basic cooking and baking needs. Extra-Virgin Olive In addition to being a source of monounsaturated fats, extra-virgin olive oil is also high in antioxidants called polyphenols that have been linked to heart heath. Best uses: Use in recipes that will benefit from olive oil s rich flavor drizzle on steamed vegetables and use to make salad dressing or to sauté vegetables. Monounsaturated: 78% Polyunsaturated: 8% Saturated: 14% Walnut This specialty oil carries a higher price tag, but along with that comes a rich, nutty flavor and omega-3s. Walnut oil as with all nut oils has a short shelf life. Buy a small bottle and store it in your refrigerator for up to 3 months. Best uses: Its nutty flavor doesn t work in every dish but it s delicious in salad dressings (try a blend of canola and walnut oils) or baked goods that would benefit from a light walnut flavor. Monounsaturated: 24% Polyunsaturated: 67% Saturated: 9% Canola Its neutral flavor and high smoke point makes this oil an outstanding choice for baking and sautéing. Most canola oil is highly refined which means that it doesn t have many antioxidants like olive oil does but it does have a relatively long shelf life. Best uses: Extremely versatile, use canola oil for sautéing, roasting, baking and making salad dressings. If you want to enjoy the heart-healthy benefits of olive oil but find its flavor too strong, try using a 1:1 ratio of canola and extra-virgin olive oil when making salad dressing. Monounsaturated: 62% Polyunsaturated: 31% Saturated: 7% Build a Better Basket for Kidney Health VIRTUAL GROCERY STORE TOURS Join the National Kidney Foundation of Illinois and Jewel-Osco at 11:00 am on Friday, March 4, Tuesday, March 22, and Monday, March 28 for a new, virtual program focused on improving kidney health, by eating healthy. Tune in to watch live as the NKFI staff nurse and a Jewel-Osco dietitian take you on a tour of your typical grocery store. Learn about reading a food label, understanding ingredient lists, nutrition tips to help you enjoy your favorite foods, which aisles to avoid, tips for keeping your kidneys healthy, goal setting for good health, and so much more! Since these events are live, we will periodically be taking questions from participants who tune in. Download the Periscope mobile app to participate (available for both ios and Android devices), and be sure to Then, on the day of the event, just search for our live feed! For more information, please visit or contact the National Kidney Foundation of Illinois at (312)
6 March 2016 SMART SNACKING Celebrate National Nutrition Month this March by practicing your snacking game. Snacking sometimes gets a bad rap, but the truth is that eating small, frequent meals is better for your health than fasting most of the day and overeating at dinner time. Enjoying snacks between meals can help with weight management by improving metabolism and reducing the urge of over eating at night. Additionally, it keeps you energized. According to the Academy of Nutrition and Dietetics, snacks can boost your energy between meals and supply essential vitamins and minerals. For a quick, nutritious snack, try eggs. With protein plus iron, calcium, vitamins B12, D, E, riboflavin, folic acid, and essential fatty acids, eggs are a low cost way to satisfy your hunger. For a healthy snack, consider a fruit and veggie smoothie with a punch of protein from a safe pasteurized shell egg. Need a super filling snack in 5 minutes? Try a savory egg and avocado toast with some fresh cracked pepper. This also makes for a great breakfast with 12 grams of protein and 8 grams of monounsaturated heart healthy fats. For another easy snack idea grab some carrot and celery sticks and dip into a homemade dressing made with safe eggs and heart healthy olive or canola oil. And you can never go wrong with a hardboiled egg. These will last in your refrigerator for up to one week so boil 7 at once and you will have a great snack for the entire week! National Pasteurized Eggs Eating Healthy for DIABETES TOURS Visit your Jewel Osco Pharmacy to learn more about our Diabetes Group Tours starting in March. Our Jewel Osco Registered Dietitians and specialty trained pharmacists can help lead the way to a healthier you with our Eating Healthy with Diabetes tour. This FREE two-hour grocery store tour will help you learn how to make better choices when shopping for diabetes. Learn how to enjoy your favorite foods even with diabetes. SIGN UP TODAY! BE SOCIAL. Dietitian Services
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