Entertaining and Accommodating Healthy Lifestyles

The holidays are a time to enjoy friends, food and family. Often we get carried away with all the sweet treats and savory dishes, starting the New Year a pound or two heavier. Here are a few tips to stick to a healthier lifestyle when you’re entertaining guests this holiday season.

  1. Provide smaller plates for your guests. Smaller plates may prevent overeating and it may promote more appropriate portion sizes!
  2. Offer your guests a variety of fruits and vegetables. Providing a variety of colorful vegetables can be delicious and extremely nutritious by adding fiber, vitamins and minerals to the holiday cheer. The vegetables don’t have to be boring, either. Try finding a seasonal recipe. They’re often quick, inexpensive and delicious. If you’re serving pasta, a simple substitution option would be to serve spaghetti squash or spiralized zucchini. You might be surprised to learn that both are available in the Hy-Vee produce department!
  3. Choose a healthy protein source like seafood for your guests. Fish is lower in saturated fats compared to red meats, which can help lower blood pressure. It is also rich in omega-3 fatty acids, which are essential for your brain health. When preparing fish, try to avoid deep-frying which would add unwanted calories to your dish.
  4. Drinking your calories is an easy way to gain weight without noticing it. Instead of offering high-calorie, sugary beverages like eggnog, hot chocolate or cocktails, try drinks like sparkling water with a lime, tea, red wine or infused waters. Calories from alcoholic beverages can add up fast! When red wine is consumed responsibly and in moderation, it may decrease risk of heart disease.
  5. Watch the sauces and gravies; they can be high in fat and extra calories. Try just a taste. A little bit can often satisfy a craving!
  6. No one wants to skip out on holiday treats! Instead, try cutting back on the portion sizes or adding some ingredients to boost the nutrients. Shredding or puréeing apples, bananas or pumpkins can boost the flavor and moisture of many dessert recipes. You could substitute some of the butter for heart-healthy oil. And if you’re feeling bold enough you could even cut back on the sugar. According to eatright.org, sugar can be reduced by 25 percent in most recipes without a noticeable difference!

Keep these tricks in mind when hosting your next get-together. Some simple changes in recipes can cut calories. Don’t forget to eat slowly and enjoy the great food and the time with family. Start your healthier lifestyle and maybe even a new you for the New Year!

Dish on Fish: Seafood Information

Dish on Fish is an excellent seafood blog where you can explore new seafood recipes and learn relevant, relatable and easy-to-understand health and nutrition information about seafood. Hy-Vee is a partner of the National Fisheries Institute, which sponsors the blog and encourages Americans to eat seafood at least twice a week, as recommended by the US Dietary Guidelines for Americans.

Seafood is a vital part of a healthy diet. Hy-Vee strives to provide customers with high-quality, Responsible Choice seafood and our Seafoodies blog provides detailed information and tips. We want to share Dish on Fish with you so you can find more resources, tips and recipes to help you enjoy seafood and reap its benefits.

 

From Dish on Fish:

Even longtime seafood lovers may not realize how many different flavors of fish actually exist. The spectrum of tastes ranges from mild and flaky whitefish to bold, firm-textured tuna. If you’re on the hunt for a specific flavor or perhaps seeking out a substitute for another type of fish, we have you covered!

There are three main flavor profiles for fish: mild, medium and full. Here is a little bit more guidance regarding each profile.

  • Mild (cod, sole, Alaskan pollock)
    • Mild fish are essentially a blank slate and one of the easiest kinds of fish to try for the first time. Searching for a versatile fish that can take on whatever ingredients you throw together? White fish tend to have the mildest taste out of all species and will easily accept different flavors.
  • Medium (salmon, halibut, sea bass)
    • In the middle of the spectrum, fish like salmon and halibut are mild enough to please those trying seafood for the first time, yet they have flavors that may stand on their own. Fish that offer a medium taste often need just a touch of olive oil to highlight their natural flavor, plus salt and pepper for seasoning.
  • Full (tuna, mackerel)
    • Here’s where you get the boldest taste. Hearty varieties like tuna and mackerel, considered to be full-flavored types of fish, have a savory flavor profile and a texture that’s firmer than the milder, flakier options listed above.

Understanding the Link Between Seafood and Diabetes Prevention and Care

Diabetes is one of the leading causes of disability and death in the United States, and that is why November is dedicated to diabetes education and prevention. Nearly 30 million Americans – nearly 10% of the country – have diabetes and rates are on the rise.

People who are at risk for and those who have Type 2 diabetes can significantly lower their risk and side effects by making healthy changes. By trying to make small, incremental improvements to your eating habits, you can make a huge impact on your health outcomes. The American Diabetic Association offers recommendations, tips and recipes for balanced meals, including the suggestion to eat (fatty) fish two to three times per week.

The type of fat in seafood, heart-healthy omega-3s, “helps prevent clogging of the arteries,” according to the American Diabetes Association, and has so many other benefits – including reducing inflammation, increasing insulin sensitivity, and even improving your mood (with the release of blissful serotonin) (sources below). Simply, omega-3s can improve effectiveness of insulin and reduce many of your diabetic side effects.

Additionally, this chronic disease, one of the leading causes of death in the U.S., has far more reaching side effects. People with Type 2 diabetes are twice as likely to die from heart attack or stroke (sources below).

This Mustard Baked Mackerel is a great place to start – flavorful, affordable and, most importantly, good for you.

Mustard Baked Mackerel
From SNP Eating Heart Healthy Nutrition Program
Omega-3 Per Serving: 1,500 mg

Serves 4

All you need:

  • 2 tbsp Dijon mustard
  • 1 tbsp mayonnaise
  • salt and pepper, to taste
  • 2 tbsp olive oil, divided
  • 1 pound mackerel fillets
  • 2 small zucchini, cut into rounds
  • 1 tsp dried rosemary

All you do:

  1. Heat oven to 375 degrees.
  2. Mix mustard, mayonnaise, salt and pepper to taste.
  3. Lightly coat sheet pan with one tablespoon of the olive oil. Place fish on pan and lightly spread mustard mixture on fish.
  4. Mix zucchini and rosemary with salt and pepper, and one tablespoon olive oil. Spread zucchini in single layer around fish, or on a separate sheet pan.
  5. Bake mackerel and zucchini in oven for 15 minutes.
  6. Can be served with brown rice or wild rice.

Sources

  • Browning LM, Krebs JD, Moore CS et al. The impact of long chain n-3 polyunsaturated fatty acid supplementation on inflammation, insulin sensitivity and CVD risk in a group of overweight women with an inflammatory phenotype. Diabetes Obes Metab.2007 Jan;9(1):70-80.
  • Spencer M, Finlin BS, Unal R et al. Omega-3 fatty acids reduce adipose tissue macrophages in human subjects with insulin resistance. 2013 May;62(5):1709-17. doi: 10.2337/db12-1042.
  • Gao H, Geng T, Huang T et al. Fish oil supplementation and insulin sensitivity: a systematic review and meta-analysis. Lipids Health Dis.2017 Jul 3;16(1):131. doi: 10.1186/s12944-017-0528-0.
  • Danaei G, Ding EL, Mozaffarian D, et al. The preventable causes of death in the United States: comparative risk assessment of dietary, lifestyle, and metabolic risk factors. PLoS Med. 2009 Apr 28;6(4):e1000058. doi: 10.1371/journal.pmed.1000058.

Oyster- Andouille Sauté with Angel Hair Pasta

All you need:

  • 1 pint oysters
  • 1 cup oyster juice (drained from oysters + water)
  • 1 package Andouille sausage, chopped
  • 6 tbsp butter
  • 1/3 cup flour
  • 1 bunch of leeks, chopped fine
  • 2 ribs celery, chopped fine
  • 1 bell pepper, chopped fine
  • 1 8-ounce package mushrooms, chopped
  • 1 tbsp minced garlic
  • 2 tsp lemon juice
  • 1/3 cup dry white wine
  • 2 tsp hot sauce
  • ¾ cup chicken stock
  • 1 box of Hy-Vee angel hair pasta

All you do:

  1. Add oysters to a fine mesh strainer with a bowl placed underneath. After draining, pour the oyster juice into a measuring cup. If it measures less than 1 cup, add water to make 1 full cup. Store oyster juice and oysters in the refrigerator until you are ready to use.
  2. In a medium pot, sauté Andouille sausage over medium heat until the sausage starts to brown. Remove the browned sausage, set aside. Using the same pot with sausage drippings, add butter. Once melted, add the flour and stir constantly. Cook for 5-7 minutes.
  3. Add leeks, celery, bell pepper, mushrooms and garlic. Stir frequently and cook until soft.
  4. Add lemon juice, white wine, hot sauce and oyster juice; stir to incorporate.
  5. Add chicken stock and bring to a boil.
  6. Add oysters and Andouille sausage, stirring to bring it together.
  7. Cook pasta according to directions. Serve oyster sauté over pasta.

Rainforest Tilapia

Tilapia is by far the most versatile whitefish. This week, Hy-Vee is proud to be highlighting fresh tilapia from the rainforest region of Costa Rica.

RainForest Aquaculture tilapia always offers top-quality flavor. The pureness of the flavor can be attributed to the quality of the water source. In order to maintain the purest environment for raising tilapia, RainForest Aquaculture refreshes its ponds with water obtained from a government canal system. It is fed by a reservoir located high in the rainforest mountains above the farms. Before harvesting, every batch of fish is analyzed and taste-tested by a highly trained staff to assure the characteristic flavor of RainForest Aquaculture’s tilapia.

Tilapia filets are a rich source of protein and low in calories. Tilapia contains no trans-fats or carbohydrates and is a rich source of essential minerals and vitamins. The U.S. Food and Drug Administration notes that tilapia is one of the safest fish for human consumption, with the lowest level of mercury concentration.

Stop in and sample RainForest Tilapia Friday, November 3, from 4 p.m. until 7 p.m., and Saturday, November 4, from 11 a.m. until 3 p.m.

Dish on Fish: Seafood Recipes For Your Family

Dish on Fish is an excellent seafood blog where you can explore new seafood recipes and learn relevant, relatable and easy-to-understand health and nutrition information about seafood. Hy-Vee is a partner of the National Fisheries Institute, which sponsors the blog and encourages Americans to eat seafood at least twice a week, as recommended by the US Dietary Guidelines for Americans.

Seafood is a vital part of a healthy diet. Hy-Vee strives to provide customers with high-quality, Responsible Choice seafood and our Seafoodies blog provides detailed information and tips. We want to share Dish on Fish with you so you can find more resources, tips and recipes to help you enjoy seafood and reap its benefits.

From Dish on Fish:

When it comes to cooking, it’s hard to beat one-pan meals, don’t you agree? We just can’t get enough of easy, breezy seafood dishes, so this month’s Dish on Fish Seafood Supper Club is a simply scrumptious Spicy Sheet-Pan Salmon that everyone is sure to enjoy! Besides being oh-so-simple to prepare, this salmon dish is ready in less than 30 minutes. There’s just no excuse not to have a delicious, healthy dinner when it’s this easy! You can enjoy this salmon straight off the pan, or take things a step further by topping a veggie-packed salad with your fillet. The possibilities are virtually limitless! Now, gather your salmon fillets, spices and sheet pan and let’s start cooking!

Spicy Sheet-Pan Salmon
Serves: 4

  • All you need:
  • 1 tsp olive oil
  • 1 pound salmon, cut into 4 fillets
  • 1 tbsp honey
  • 1-2 tbsp sriracha
  • 1 garlic clove, minced

All you do:

  1. Preheat oven to 425 degrees. Coat a baking sheet with ½ teaspoon of olive oil and place salmon fillets on the pan. Drizzle remaining ½ teasppon olive oil over the top of the salmon.
  2. In a small bowl, mix together the honey, sriracha and garlic.
  3. Pour evenly over top of the salmon fillets.
  4. Bake for 15 minutes, or until salmon is cooked through.

Moroccan Spiced Stew with Cod & Chickpeas

Serves 4-6

All you need:

  • 2 tbsp olive oil
  • 2 large leeks, white and light green parts only, small dice
  • 4 cloves garlic, minced
  • 1 tbsp ground cinnamon
  • 2 tsp ground cumin
  • 2 tsp ground coriander
  • 1 ½ tsp ground turmeric
  • ¼ tsp ground cayenne pepper
  • ½ tsp brown sugar
  • 2 (14.5 oz.) cans fire roasted diced tomatoes
  • 2 cups vegetable broth
  • 1 ¼ pounds wild Alaska sustainable cod filet, cubed
  • 1 (14.5 oz.) can chickpeas, drained and rinsed
  • 2 cups rough chopped kale greens
  • Sea salt and black pepper, to taste
  • ½ cup sliced almonds, toasted

All you do:

  1. Heat the olive oil in a large soup pot over medium heat. Add the leeks and cook until softened.
  2. Add garlic, cinnamon, cumin, coriander, turmeric and cayenne pepper; sauté for 1 minute.
  3. Add brown sugar and season to taste with salt and pepper.
  4. Add tomatoes and vegetable broth and bring the soup to a simmer.
  5. Add cod pieces and chickpeas and simmer until all are tender, 4-5 minutes.
  6. Add the kale greens to the pot and cook for 1 minute or until just wilted.
  7. Season with salt and pepper and top with toasted almonds.

Nutrition per serving: 440 calories, 16g fat, 2g saturated fat, 65mg cholesterol, 1280mg sodium, 43g carbohydrate, 11g fiber, 11g sugar, 34g protein

Daily Values: 45% Vitamin A, 35% Vitamin C, 20% Calcium, 20% Iron

National Seafood Month: Let’s Get This #SeafoodParty Started

October commemorates National Seafood Month and the Seafood Nutrition Partnership will be celebrating all month long – hosting parties, Healthy Heart Summits, seafood restaurant weeks, events at schools, chef demos and cooking classes, retail specials and more – across the country and on social media. Join the fun with the hashtags #SeafoodParty and #Seafood2xWk!

Most people feel good about seafood – yet only one in 10 people meet the goal of having seafood two times per week.  Here are the top three reasons you should step up your seafood game:

  1. Live longer: Eating fish literally saves lives – eating seafood two to three times per week reduces the risk of death from any health-related cause1. Plus, seafood has essential omega-3s2.
  2. Seafood is a “protein with benefits”: It’s among the highest-quality proteins and offers many additional health benefits. It can reduce your risk of heart disease, improve how you feel during pregnancy, help your child develop a healthy brain and eyes, and improve memory and sharpness in older adults.
  3. Seafood is delicious, versatile, budget-friendly, and fast: From delicate, mild flounder to flavorful salmon, seafood can please any palate. Fresh, seasonal catches are easy on the wallet as are frozen and canned options. From start to finish, you can get fish or shellfish on the dinner table in 15 minutes or less.

So, what are you waiting for? Get started today with this Salmon Cake recipe and check out these additional deliciously easy and affordable recipes the whole family will like.

For more information and resources, visit www.seafoodnutrition.org.

Salmon Cakes with Yogurt & Cucumber Sauce

From SNP Eating Heart Healthy Nutrition Program

Serves: 4
Omega-3 Per Serving: 900 mg

All you need:

  • 1/4 cup olive oil, divided
  • 1 tbsp onions, chopped fine
  • 1 tsp garlic, chopped
  • 1 potato, peeled, boiled and cooled
  • 1-14.7 oz salmon, canned, drained and crumbled
  • 1 lemon, juiced, divided
  • 1 egg, beaten
  • 1/2 tsp mustard
  • 1/2 cup bread crumbs
  • 1/4 cup yogurt, plain
  • 1/2 tsp dill, dried
  • 1 cucumber, diced
  • salt & pepper, to taste

All you do:

  1. Heat 1/2 of oil in pan and add onions and garlic. Sauté until aroma is released.
  2. Meanwhile, crush potato and mix with salmon and 1/2 the lemon juice.
  3. Mix in cooked garlic and onions. Add egg and mustard. Mix again.
  4. Add bread crumbs. You may not need all the crumbs. Fold until combined.
  5. Heat pan again and add remaining oil.
  6. While heating, use an ice cream scoop or soup spoon and scoop salmon mixture. Place into pan, flattening the cake.
  7. Fry cakes on both sides for 4 minutes each.
  8. Combine yogurt, dill, cucumbers, remaining lemon juice and salt & pepper. Mix well.
  9. Serve salmon cakes with yogurt sauce.

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Sources

  1. FDA, Quantitative Assessment of the Net Effects on Fetal Neurodevelopment from Eating Commercial Fish (As Measured by IQ and also by Early Age Verbal Development in Children). Accessed 8/24/15: http://www.fda.gov/Food/FoodborneIllnessContaminants/Metals/ ucm393211.htm.
  2. Mozaffarian D, Rimm EB. Fish intake, contaminants, and human health: evaluating the risks and the benefits. JAMA. 2006;296:1885-99