Raise Your Mitt to Commit! - Hy-Vee

September 2016 Newsletter

Raise Your Mitt to Commit!

With school in full swing once again, the whole family can settle back into a more routine lifestyle ? just in time to celebrate National Family Meals Month! There is no doubt that getting the whole family around the dinner table each night is a big challenge for parents juggling the demands of a busy, modern life. In fact, according to a 2013 Harris poll, only one third of American families take the time to share dinner every night. But putting in the effort to do so comes with great long-term benefits!

For starters, family meals eaten at home are proven to fight obesity by improving the food choices and eating habits of children and adolescents. Mealtime is a crucial opportunity for parents to model healthy eating skills such as moderating portion sizes, tasting new foods, and stopping when full. Family meals are also strongly linked to improved dietary intake among all family members, including increased consumption of fruits, vegetables and grains, and decreased consumption of fried or fatty foods and soft drinks. Still not convinced? The benefits for children who grow up sharing family meals don't stop there:

Higher grades and self-esteem More likely to display appropriate social behaviors (i.e. sharing, fairness, respect) Decreased risky behaviors like drug and alcohol abuse Stronger family connections

To get your family involved in the movement toward healthier mealtime habits, pledge to share one more meal at home per week with your family this month, using items you purchased from the grocery store. Hy-Vee is here to support you with our helpful Meal Solutions online resource, including thousands of recipes, weekly menu plans and budget-friendly meal ideas.

Then share your family's commitment with your friends by getting social on Facebook, Twitter, Instagram and other platforms with the hashtag #RaiseYourMitt! Just be sure to wait until after dinner!

Dinner Conversation Starters

If you could be a cartoon character for one week, who would you be? What would you do if school/work was cancelled tomorrow and you could do anything you wanted? How would you describe yourself to someone who has never met you? If you could live in any home on a television series, what would it be? If you could be any animal, which would you be? If you had to live in a different state, which would you choose? If you could start a new family tradition, what would it be? If snow could fall in any flavor, what flavor would you choose? Would you rather be a great musician, athlete, scientist, artist, politician, or writer? What is the sound you love the most? Why?

FIESTA SOUP MEAL

Serves 4. All you need: 1 (10 oz) bag frozen Hy-Vee Fiesta vegetable blend, thawed 1 (15 oz) can Hy-Vee black beans, rinsed and drained 1 (15.5 oz) jar Hy-Vee Select medium black bean and corn salsa 2 (14.5 oz each) cans Hy-Vee reduced-sodium chicken broth Crushed tortilla chips and shredded cheddar cheese for garnish, optional 4 fresh pears, sliced

All you do: 1. Combine Fiesta blend vegetables, beans and salsa in a large saucepan

over medium heat. 2. Stir in chicken broth. 3. Garnish with chips and cheese, if desired. Serve with pears. 4. Bring to a boil. Simmer over low heat for 10 minutes.

Source: mealsolutions/recipes

Incredible Edible Egg(plant)!

Winter squash typically steals the limelight each fall as we await the comforts of cool-weather dishes, but - believe it or not the eggplant season is expected to peak in Minnesota in late September. This unique vegetable is one that doesn't get the attention it deserves. With a deep purple and glossy skin, eggplants clock in at only 35 calories with a healthy dose of fiber in each cup. This ideal combination of factors makes eggplant a low-glycemic index food, which is the ideal type of food for blood sugar control. That attractive purple hue isn't just for looks either! Thanks to its deep, colorful pigment, the skin of eggplants contains several phytonutrients which have protective health effects for our brain cells and cholesterol levels.

Don't let eggplant season pass you by! Here are a few tips for buying, storing and preparing this undervalued vegetable so it can become the center of your plate this month.

Select & Store

1. Choose eggplants that are firm and heavy for their size. Their skin should be smooth and shiny with vivid color. 2. The stem and cap on either end of the eggplant should be bright green. Test for ripeness by gently pressing on the skin

with the pad of your thumb; if it springs back, it is ripe, if an indentation remains, it is not. 3. Store uncut, unwashed eggplant in a plastic bag in the refrigerator (around 50? F) where it will keep for a few days.

Prepare & Cook

1. Use a stainless steel knife when cutting eggplant to avoid turning its flesh black. Wash the eggplant first before cutting off the ends.

2. Eat eggplant with the skin on to reap the most nutrients. Otherwise it can be peeled before cutting, or if you are baking it you can scoop out the flesh once it is cooked.

3. Tenderize the flesh's texture and reduce some of its naturally occurring bitter taste by "sweating" the eggplant with salt. Cut the eggplant into the desired size and shape, sprinkle it with salt and allow it to rest for about 30 minutes. Rinse the eggplant with water after "sweating" to remove most of the salt.

4. Once prepared, eggplant can be baked, roasted in the oven or steamed. If baking it whole, pierce the eggplant several times with a fork to make small holes for the steam to escape. Bake at 350? F for 15 to 25 minutes, depending upon size. You can test for its readiness by gently inserting a knife or fork to see if it passes through easily.

CURRIED EGGPLANT WITH TOMATOES & BASIL

Serves 4. All you need: 1 cup white basmati rice 3 1/2 cups water, divided 1 1/2 tsp salt, divided 1 tbsp olive oil 1 onion, chopped 2 pints cherry tomatoes, halved 1 eggplant (about 1 pound), cut into ?-inch pieces 1 ? tsp curry powder ? tsp black pepper 1 (15.5 oz) can chickpeas, drained and rinsed ? cup fresh basil ? cup plain low-fat yogurt (preferably Greek), optional

All you do: 1. In a medium saucepan with a tight-fitting lid, combine the rice, 1? cups water, and ? teaspoon salt and bring to a boil.

Stir the rice once, cover and reduce heat to low. Simmer for 18 minutes. Remove from heat and let stand, covered, for 5 minutes. 2. Meanwhile, heat the oil in a saucepan over medium-high heat. Add the onion and cook, stirring occasionally, until softened, 4 to 6 minutes. 3. Stir in the tomatoes, eggplant, curry powder, remaining1 teaspoon salt, and pepper. Cook, stirring, until fragrant, about 2 minutes. 4. Add 2 cups water and bring to a boil. Reduce heat and simmer, partially covered, until eggplant is tender, 12 to 15 minutes. 5. Stir in the chickpeas and cook just until heated through, about 3 minutes. 6. Remove the vegetables from heat and stir in the basil. Fluff the rice with a fork. Serve the vegetables over the rice with yogurt, if using.

Source: adapted from .

Enjoying the Flavors of Fall!

The arrival of autumn never seems official until Starbucks, McDonald's and Caribou announce the return of the popular Pumpkin Spice Latte. This and other delectable coffee drinks have certainly become a sure sign of the seasons, but it's no secret that they can come with some nutritional downfalls. Calories in sweetened drinks are not hidden, but many times we don't realize just how fast those calories can add up. One medium caf? latte alone can contribute a surprising 265 calories, as well as a missed opportunity for a more nutrient-dense snack. But here's the good news: There are plenty of ways to improve your choices at the coffee shop this fall without missing out on your favorite treat!

1. Request that your drink be made with fat-free or low-fat milk instead of whole milk. 2. Order the smallest size available. 3. Forgo the extra flavoring ? the flavor syrups used in coffee shops, like vanilla or hazelnut, are sugar-sweetened and will

add calories to your drink. 4. Skip the whip. The whipped cream on top of coffee drinks adds calories and fat. 5. Get back to basics. Order a plain cup of coffee with fat-free milk and artificial sweetener, or drink it black.

HOMEMADE PUMPKIN SPICE LATTE

Serves 1. All you need: ? cup unsweetened vanilla almond milk 3 tbsp pumpkin puree ? tsp vanilla 1 tsp pumpkin pie spice 2 or 3 drops liquid stevia or sweetener of choice 8 oz brewed coffee (or 1 to 2 shots espresso) Cinnamon, for serving

All you do: 1. In a cup or saucepan, stir together almond milk and pumpkin. Cook over

medium heat or microwave for 30 to 45 seconds. 2. Remove from heat to stir in vanilla, pumpkin pie spice and sweetener.

Place in a cup and use a frother to foam the milk, or blend in a blender for 30 seconds or until foamy. 3. Pour coffee into a large mug, add the foamy milk mixture and sprinkle with cinnamon to serve.

Fruits and Vegetables, More Matters: Kids in the Kitchen

Kids will make good choices, taking fruits and vegetables over less nutritious foods, when given a chance. Encourage healthy eating by creating a supportive environment, where parents and other caregivers model healthy eating. Involving children in shopping, cooking family meals and even gardening are other important steps in getting kids interested in fruits and vegetables. Shopping:

Toddlers: When at the store, talk about the names, shapes, colors, and sizes of fruits and vegetables. Preschool: Have them help put items in bags. Count the items as they are put in the bag. Spell the names of fruits and

vegetables. Grade School: Talk about how fruits and vegetables are grown and where they are grown. Talk about fruits and vegetables

eaten in other cultures, and try new ones. Cooking: All ages can learn the importance of good hand washing and sanitation techniques. Use "kid-size" tools ? if the counter is too high, use a sturdy step stool or have children sit at the kitchen table.

Toddlers: Give them play foods or pots, pans, bowls and spoons to help "cook". Preschool: Have them help measure ingredients. Have them help combine and stir ingredients. Grade School: Make simple, no-bake recipes.

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