No Time? No Problem. We’re all busy. Whether you’re a student spending 6+ hours a day on campus, a stay-at-home parent or a business professional, you need options for meals and snacks that are nutritious, convenient and cost-effective.

Families are spending more time than ever before on the go and in the car, which means more meals are coming from the drive-through or convenience store. According to the U.S. Department of Agriculture, 48% of the money spent on food in the United States is spent on meals away from the home.

So, what about snacks? There are so many snacks available that are inexpensive and great for adults and kids alike. Consider packing string cheese, trail mix, dried fruit or whole-grain crackers when you know you or your family will be on the go all day.

Warm summer months also call for more time outdoors and less time leaning over a hot stove. Changing up your typical diet during this time can be a great time-saver since cold recipes require less preparation time. Besides that, they are much more refreshing on a hot summer day.

One of the best ways to eat healthy on the go and during the summer is to think of ways you can revamp recipes you already have (and that you are already familiar with making). Consider chicken salad as an example. We all have a chicken salad recipe we could make in bulk on Sunday and have for a whole week. Swap out the mayonnaise base with half plain Greek yogurt and half of an olive oil-based mayo. Change it up with different dried fruits and nuts, spread on a whole-grain piece of bread with a side of fruits or raw veggies and you’ve got a balanced lunch, which requires minimal preparation and can easily be tossed into a cooler or lunch bag.

https://www.nhlbi.nih.gov/health/educational/wecan/downloads/matte25.pdf

August

Check out what your Mankato Hy-Vee dietitian has planned for August.

Riverfront Hy-Vee Calendar of Events (https://www.hy-vee.com/stores/calendar/calendar.aspx?s=96&m=7&y=2015)

August 2015 Newsletter To receive future monthly nutrition

newsletters via e-mail, contact HEllison@hy-vee.com

Great summer recipes are ones that you can mix up, portion into small containers and throw into a lunch bag or cooler when you’re heading out the door. Try this low-calorie Sweet and Sour Slaw for an on-the-go snack or a sweet summer side dish.

Sweet and Sour Slaw Serves 14 (1/2 cup each).

All you need: 2/3 cup Kraft lite Zesty Italian dressing, divided 1 tbsp lemon juice 2 Granny Smith apples, chopped 1 tbsp sugar 1 tbsp Grey Poupon Dijon mustard 1 tsp caraway seed 1 (10 oz.) package coleslaw blend (cabbage slaw mix) 1 red pepper, chopped 2 stalks celery, chopped 1 small onion, finely chopped All you do: 1. Mix 2 tablespoons dressing and lemon juice. Add to apples in large bowl; toss to coat. 2. Combine dressing, sugar, mustard, and caraway seed. Add to apple mixture with remaining ingredients; mix lightly. 3. Refrigerate 1 hour. 4. Substitution tip: Substitute celery seed for the caraway seed. Nutrition Facts per serving: 35 calories, 0.5g fat, 0g saturated fat, 0mg cholesterol, 170mg sodium, 7g carbohydrate, 2g fiber, 1g protein.

Source: www.kraftrecipes.com, Hy-Vee weekly ad from the week of July 16, 2014 https://www.hy-vee.com/meal-solutions/recipes/Sweet-and-Sour-Slaw-R9259.aspx

Broccoli Salad Serves 14 (1/2 cup each).

All you need: 1/2 cup Hy-Vee low-fat plain yogurt 1/2 cup Hy-Vee mayonnaise 1/2 cup Hy-Vee granulated sugar 2 tbsp Hy-Vee apple cider vinegar 1 bunch broccoli, cut into bite-size florets (about 5 cups) 1 cup diced red onion 1/2 cup Hy-Vee dried cranberries 1/2 cup Hy-Vee sunflower kernels 10 slices Hy-Vee bacon, cooked, drained and chopped All you do: 1. In a medium bowl, stir yogurt, mayonnaise, sugar and vinegar. Stir in broccoli, onion and cranberries. Cover and refrigerate. 2. Stir in sunflower kernels and bacon just before serving. 3. Substitution tip: No time to cook bacon? Try salad topping bacon bits. Nutrition Facts per serving: 160 calories, 11g fat, 2g saturated fat, 10mg cholesterol, 190mg sodium, 13g carbohydrate, 2g fiber, 5g protein.

Source: Hy-Vee Seasons Comfort Foods Cookbook https://www.hy-vee.com/meal-solutions/recipes/Broccoli-Salad-R8369.aspx

Quinoa: What’s all the buzz about? Once you figure out how to pronounce this silly word (keen-wah), cooking it seems like a walk in the park. Quinoa is all the rage in the health foods world right now, but if you’re still wondering why, you aren’t the only one. Quinoa is a whole grain, high in protein and gluten-free. But what’s the best thing about quinoa? It can be served hot, similar to rice, or cold in salads. This grain is so versatile there are hundreds of different ways to dress it up. If you’re new to quinoa, try these simple recipes to spice up your summer.

30-Minutes Balsamic Quinoa Salad Serves 8 (1 cup each).

All you need: 1 cup quinoa 2 cups vegetable broth 2 tsp Hy-Vee Select olive oil 1/2 cup finely chopped onion 1/2 cup finely chopped red bell pepper 3 cloves garlic, minced 1 1/2 cup Hy-Vee frozen peas, thawed 1/2 cup chopped drained sun-dried tomatoes 1 tbsp Hy-Vee Select balsamic vinegar Hy-Vee black pepper, to taste All you do: 1. Prepare quinoa according to package directions using vegetable broth. 2. Meanwhile, heat olive oil in a large skilled over medium-high heat. Cook onions, red pepper and garlic until onions are translucent. 3. Stir in peas, tomatoes, balsamic vinegar and prepared quinoa; heath through. Season with pepper, if desired. Nutrition Facts per serving: 140 calories, 3.5g fat, 0g saturated fat, 0mg cholesterol, 850mg sodium, 24g carbohydrate, 3g fiber, 6g protein.

Source: https://www.hy-vee.com/meal-solutions/recipes/Balsamic-Quinoa-Salad-R5383.aspx

Pear Quinoa Salad Serves 6 (about 3/4 cup each).

All you need: 1 (14 oz) can reduced-sodium chicken or vegetable broth 1 cup quinoa, rinsed if necessary 2 tbsp walnut oil or Hy-Vee canola oil 1 tbsp fruity vinegar, such as pear, raspberry or pomegranate 1/4 tsp salt 1/4 tsp Hy-Vee freshly ground pepper 2 ripe but firm pear, diced 1/2 cup coarsely chopped Hy-Vee walnuts or Hy-Vee pecans, toasted All you do: 1. Bring broth to a boil in large saucepan. Stir in quinoa, reduce heat to maintain a simmer, cover and cook until the liquid is absorbed and the quinoa has popped, about 15 minutes. 2. Meanwhile, whisk oil, vinegar, chives, salt and pepper in a large bowl. Add pears and toss to coat. 3. Drain any excess liquid from the cooked quinoa, if necessary. Add the quinoa to the pear mixture, toss to combine. Transfer to the refrigerator to cool for about 15 minutes or serve warm. Serve topped with nuts. Nutrition Facts per serving: 246 calories, 13g fat, 1g saturated fat, 0mg cholesterol, 253mg sodium, 28g carbohydrate, 4g fiber, 7g protein.

Source: Adapted from Eating Well, Inc. https://www.hy-vee.com/meal-solutions/recipes/Pear-Quinoa-Salad-R7874.aspx

Treat Yourself with Peaches

August is National Peach Month! Peaches are a good source of vitamin C, vitamin A and dietary fiber. A medium-sized peach comes in at less than 50 calories, making it a great option for a summer snack. What better way to celebrate the end of summer than with one of these delicious peach desserts?

Grilled Glazed Peaches Serves 4. All you need: 1/2 cup Hy-Vee Select balsamic vinegar 1/4 cup packed Hy-Vee brown sugar Dash Hy-Vee vanilla extract 4 medium ripe peaches, halved and pitted Hy-Vee butter-flavored cooking spray Hy-Vee light vanilla ice cream, optional All you do: 1. To make balsamic syrup, combine balsamic vinegar and brown sugar in a small saucepan over medium heat. 2. Simmer, stirring very frequently, 8 minutes or until reduced by almost half. Remove from heat and stir in vanilla. 3. Preheat grill to medium-low 4. Lightly spray the cut sides of the peaches with the butter-flavored cooking spray. Place cut-side-down and grill for 5 minutes or until surface begins to blister. 5. Remove peaches from grill and brush with balsamic syrup, Grill, cut-side-down, an additional 2 to 3 minutes. 6. If desired, serve with vanilla ice cream and drizzle with remaining balsamic syrup. Nutrition Facts per serving: 120 calories, 0g fat, 0g saturated fat, 0mg cholesterol, 10mg sodium, 29g carbohydrate, 2g fiber, 1g protein.

Source: Hy-Vee Test Kitchen: http://www.hy-vee.com/meal-solutions/recipes/Grilled-Glazed-Peaches-R4263.aspx

Summer Fruit Pizza Serves 12. All you need: 1 (18 oz) tube refrigerated Hy-Vee sugar cookie dough 1 1/2 cup strawberry whipped topping, thawed 2 cups fresh sliced peaches 2/3 cup fresh blueberries 2/3 cup halved green grapes All you do: 1. Preheat oven to 350 degrees. 2. Press cookie dough onto bottom of ungreased 12-inch pizza pan 3. Bake 15 to 18 minutes, or until golden brown. Cool. 4. Spread crust with whipped topping. Top with fruit. 5. Refrigerate until serving time. 6. Cut into wedges and serve.

Nutrition Facts per serving: 230 calories, 10g fat, 10mg cholesterol, 180mg sodium, 32g carbohydrate, 1g fiber, 2g protein.

Source: Hy-Vee Test Kitchen: https://www.hy-vee.com/meal-solutions/recipes/Summer-Fruit-Pizza-R4300.aspx

Upcoming Events at Your Riverfront Hy-Vee DISH Freezer Meal Class What: DISH (Dinner Is Solved at Hy-Vee) is a program where groups of 10 people gather at your Riverfront Hy-Vee to prepare a variety of fast and delicious meals to be kept in the freezer. DISH shops for all the groceries, provides the space, bowls and utensils AND does the cleanup. You put the recipes together in freezer bags (4 to 6 servings per recipe) and take them home with cooking instructions so you can eat them at your convenience. DISH is here to make your lives easier! When: Schedule a DISH date or contact Katelyn about openings in upcoming DISH classes (507.625.1107 or 1393custsvcmgr@hy-vee.com) Where: Riverfront Hy-Vee dining area How: Get a group of 10 people together, pick a DISH date with Katelyn (DISH Coordinator), complete payment ($99 each), bring your group to your DISH date, prepare the recipes and have fun, then take home our delicious meals, save them in the freezer and enjoy!

“Healthy Holly” on the Big Hot Morning Show Hot 96.7 What: Tune into Radio Mankato’s Big Hot Morning Show on Hot 96.7 every Wednesday morning at 8:50 a.m. to listen to your Riverfront Hy-Vee dietitian live on air with Johnny Marks and Cari Ann! When: EVERY Wednesday at 8:50 a.m. Where: The Big Hot Morning Show on Hot 96.7 FM How: Learn health and wellness tips from you Riverfront Hy-Vee dietitian and find out what is new in the aisles.

The Big Hot Taste Testing What: As heard on the Big Hot Morning Show get your FREE sample of what Healthy Holly was serving up on Hot 96.7. When: EVERY Thursday from 3 – 6 p.m. Where: Riverfront Hy-Vee How: Stop by anytime between 3 and 6 p.m. to get the nutrition facts and a delicious sample.

Kids in the Kitchen FREE 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, August 11 AND Wednesday, August 12 from 4:30 – 6:30 p.m. (30 minutes classes) Where: Riverfront Hy-Vee Dining Area How: Class space is limited so register now at Customer Service (507.625.1107) or email Holly (HEllison@hy-vee.com)

Back to School Expo What: Is your family ready for the start of another school year? Join in our Back to School Expo for breakfast and snack samples the kids will love! When: Saturday, August 15 from 10 a.m. to 2 p.m. Where: Riverfront Hy-Vee How: Stop by anytime between 10 a.m. and 2 p.m. for delicious and nutritious samples and to create a back to school craft. Contact Holly Ellison, RD, LD for more details (507.625.1107 or HEllison@hy-vee.com)

Flu Shot Clinic What: The Hy-Vee Healthy You Mobile is helping you on the road to wellness. Get a flu shot and receive 20¢ OFF per gallon on our fuel saver! When: Monday, August 31 from 10 a.m. to 6 p.m. Where: Riverfront Hy-Vee How: Stop by anytime between 10 a.m. and 6 p.m. to get your flu shot and get 20¢ OFF per gallon on our fuel saver!