Moms, Christine and Holly with daughters, preparing Chicken Enchiladas at our Simple Fix workshop on March 31. What a joy for me to see moms and daughters preparing meals together!Next class Wednesday April 26, deadline April 22. Call me or email me 402-467-5505 or bguittar@hy-vee.com.
Category: Gluten-free Living
Mediterranean Diet Recipes
As we prepare for Heart month in February, remember to take care of your Valentine’s heart. Adopting some Mediterranean diet attributes could be very helpful and delicious. There is more to the Mediterranean Diet than just food, it is a way of life that includes diet, activity, and the social habits from the population residing in the countries bordering the Mediterranean Sea. The Heart Study and the Lyons Diet Heart Study tested the diet benefits. The American Heart Association Science Advisory strongly recommended the adoption of the Mediterranean-style diet in the US in 2001.The diet emphasizes the consumption of vegetables, fruit, whole grains, fish and plant foods rich in omega-3 fatty acids. Food sources of omega 3 polyunsaturated fat include green leafy vegetables, dark chocolate, soybean/canola oil, flax seed, flax oil, chia seeds and omega 3 eggs. Here is a recipe I prepared for my event with Dr. Whitney, Cardiologist from BryanHeart.
Curtis Stone’s Lentil Soup with Vegetables Serves 6
All you need:
½ cup lentils
1 ¼ cup vegetable stock, to puree the lentils (generous) Kitchen Basics
2 tbsp olive oil
2 carrots, peeled and diced
1 ½ celery stalks, diced
3 shallots, peeled and diced
1 leek, white only, diced
3 garlic cloves, peeled and chopped
1 cup lentils
5 cups water
1 bay leaf
1 fresh thyme sprig
8 leaves of kale, thinly sliced or cabbage
¼ teaspoon salt
¼ teaspoon freshly ground black pepper.
Croutons to garnish
All you do:
For the Puree:
- Place the lentils and the generous 1 ¼ cups/325 ml stock in a large saucepan and cook over a low heat until all the liquid has evaporated and the lentils are tender, about 25 minutes.
- Remove from the heat, transfer the lentils to a blender and process, adding enough extra stock as needed, until smooth.
- Set the puree aside until required.
For the soup:
- Heat the olive oil in a pan, add the carrots, celery, shallots, leek and garlic and sweat for 5 minutes or until the cabbage is cooked.
- Add the lentils, bay leaf and thyme and the measured water and bring to a boil. Simmer for about 25 minutes, or until lentils are soft.
- Skim any impurities from the surface of the soup, add the kale. Cook for a another 5 minutes or until the kale is cooked.
- Check the seasoning, add the reserved puree, garnish with croutons and serve.
Nutrition facts per serving: 160 calories, 5 g fat, .5 g saturated fat, 0 g trans fat, 0 mg cholesterol, 270 mg sodium, 23 g carbohydrates,6 g fiber, 4 g sugar, 7 g protein. Daily values: 220% vitamin A, 100% vitamin C, 10% calcium, 20% iron.
I like the flavors and spices of the region like olive oil, feta cheese, oregano, tomatoes, garlic and olives. Here is a recipe for your grilled chicken or fish.
Mediterranean Chicken Serves 8
All you need:
2 tablespoons Mrs. Dash tomato basil or original (Aisle 5)
• 4 tablespoons non-fat plain yogurt (Dairy)
• ½ teaspoon Hy-Vee ground coriander (Aisle 5)
• 1/8 teaspoon Hy-Vee black pepper (Aisle 5)
• 1½ pounds Smart Chicken boneless, skinless breast or (Meat)
¾-inch thick yellow fin tuna steaks (8-3 ounce portions)
• Hy-Vee no-stick cooking spray (Aisle 5)
• 1½ cups chopped seeded tomato (2 small tomatoes) (Produce)
• 1/4 cup chopped green onions (Produce)
• 3 tablespoons chopped fresh parsley (Produce)
• 1 tablespoon capers, drained (Aisle 3)
• 1 tablespoon Grand Selections extra virgin olive oil (Aisle 4)
• 2 tablespoon Hy-Vee lemon juice (Produce)
• 1/2 teaspoon bottled minced garlic (Produce)
• 12 chopped pitted Hy-Vee kalamata olives (Aisle 3)
All you do:
1. In a large bowl, combine Mrs. Dash, yogurt, coriander and pepper. Add chicken or fish pieces and coat chicken well. Cover and refrigerate for at least 1 hour.
2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add chicken or fish to pan; cook 4 minutes on each side or until desired degree of doneness.
3. While chicken or fish cooks, combine tomato, green onions, parsley, capers, olive oil, lemon juice, garlic and olives. Serve tomato mixture over chicken or fish.
Adapted from Michelle Powers, Cooking Light JULY 2005
Nutrition Facts per serving: 130 calories, 4g fat, 0g saturated fat, 40 mg cholesterol, 240 mg sodium, 3 g carbohydrate, 1 g fiber, 2 g sugar, 21 g protein. Daily values: 8% vitamin A, 15% vitamin C, 2% calcium, 10 % iron
Becky and Dr. Whitney cooking up a storm in this photo.
The following recipe is a great mixture of vegetables and would be perfect for a lunch.
Mediterranean Wrap
All you need:
1 red onion, sliced
1 zucchini, sliced
1 eggplant, sliced
1 can black beans, no salt added
1/4 pound fresh mushrooms, sliced
1 red bell pepper, sliced
1 tablespoon olive oil
¼ teaspoon ground black pepper
4 whole grain tortillas or 4 Gluten-free Mission flour tortillas
1/4 cup goat cheese
1/4 cup basil pesto Classico brand is GF
1 large avocado, sliced
All you do:
1. Heat a grill pan or skillet over medium heat. Place the seasoned, slightly thawed veggies in preheated pan. Stir and cook until tender, about 15 minutes.
2. Spread each tortilla with 2 tablespoons goat cheese and pesto. Divide avocado slices among the shells. Top with veggies.
3. Fold in the bottom of each tortilla and roll up into a snug wrap. Grill on a hot iron skillet for a warm version.
Nutrition Facts per serving: 340.9 calories, 13.5 g fat, 2.7 g saturated fat, 542.5 mg sodium, 47 g carbohydrate, 20.1 g fiber, 19.1 g protein.
Harvest Superfood balls
Harvest Superfood balls come in 4 delicious flavors, this one is coconut dark chocolate almond, my favorite . Other flavors include dark chocolate espresso, dark chocolate peanut and peanut butter banana.
When I was visiting my daughter in Chicago, we went to an art museum and a food court on the famous Miracle Mile. She chose a superfood ball for dessert and I instantly thought I had to bring them to Nebraska. Made in Indiana from raw ingredients, no dairy, no gluten with chia, hemp and flax, they are sure to please. Just the right balance of carbs, protein and fiber. Try them out, located in the HealthMarket in the dairy cooler and freezer.
Try a Simple FIX class?
Cauliflower Crust Pizza
I am presenting to a business group tomorrow and wanted to re-share this recipe.
All you need:
For the crust:
2 cups grated cauliflower (about one small head)
1/2 cup plain non-fat yogurt
1 omega-rich egg
1/4 teaspoon garlic powder
1 teaspoon Italian seasoning (I used 1/4 t. basil and 1/4 t. oregano)
1/8 teaspoon of sea salt
For the topping:
3/4 cup of your favorite store-bought or homemade marinara sauce
1/2 cup grated mozzarella cheese
1/2 cup grated Parmesan cheese
Choice of…
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Still getting new customers to join us!
Just an update. Our SIMPLE FIX program continues to attract new customers. They love the ease of preparing meals, leaving all the shopping and cleaning to us here at Hy-Vee. We will take a month off in July and will be back on track for August 19. Please email me at bguittar@hy-vee.com for more details. We are also preparing for the next Cooking with the Cardiologist scheduled for September at 4 Hy-Vee store location. Enjoy heart- friendly food samples with “smart” discussions from Bryan Heart cardiologists.
The Spiralized zucchini bake can be served with the Bruschetta Chicken, both are baked after thawed in the refrigerator. Need some limes, rice and cilantro to complete the Cilantro Chicken Rice Bowls. I am planning to share the Balsamic Steak with Salad Greens, Barbecue Pork Kabobs and Bruschetta Chicken with family this weekend in Chicago. So nice to have meals prepared and not have to plan and cook while visiting.
Are you wondering about the differances between Celiac disease, Non-celiac Gluten Sensitivity and Wheat Allergy?
While preparing for a presentation on Celiac Disease and Gluten-Sensitivity, I began reading Dr. Fascano’s book entitled “Gluten Freedom”. He has some great stories to share about the increased incidence of Celiac Disease and other gluten-related disorders in his practice. It is very common for me to help customers in the aisle with this disorder. I decided to share one of his charts to help distinguish between the gluten-related disorders, hope you find it interesting too.
Very successful opening of Simple FIX!
Dinner meals assembled from top left to right – Pork chops in orange apricot sauce, Chicken Cacciatore
Middle row: Lazy day Beef Stew, Firecracker Salmon
Bottom row: Chicken Chili Taco, Fiesta Quinoa.
Next Class: Friday, March 18. Call me at store to register. Each dinner meal serves 4, so 24 meals for $99.00. Gluten-free can easily be provided. Bring a friend to share meals for, each pay $49.50!! March menu will be posted soon.
Southwest Flavors for the Heart
One of my favorite passions is cooking Mexican-style foods in a heart healthy way. So the following recipes include peppers, lime, cilantro, tomatoes and beans. Hope you try them! I also have gluten-free versions of the recipes with carefully picked out some gluten-free alternatives. Sometimes you can not make out just from the list of ingredients if a product is gluten-free because of possible contamination in the manufacturing. So I rely on the Hy-Vee product guide or website information if the product is not clearly labeled “gluten-free”.
Seafood Ceviche (Mexican Seafood Cocktail)
Serves 10 (1/2 cup each).
All you need:
1/2 pound medium shrimp, boiled, peeled and cubed (Meat)
3/4 cup fresh lime juice, divided (Produce)
1/2 cup chopped onion (Produce)
1/2 pound imitation crab meat, shredded (Meat) Look for GF versions
2/3 cup chopped tomatoes (Produce)
2/3 cup chopped cucumbers (Produce)
2 ripe small avocados, peeled, pitted, and cubed (Produce)
1/2 cup ketchup (Aisle 3)
1/3 cup chopped fresh cilantro (Produce)
2 tbsp Valentina Mexican hot sauce (Aisle 4) Look for GF versions
1 tbsp olive oil (Aisle 4)
1/4 tsp salt, optional (Aisle 5)
All you do:
1. Combine shrimp and 1/2 cup lime juice in a large bowl; cover and chill 1 hour. Drain.
2. Stir together onion, shrimp, crab, tomatoes, cucumber, avocados, ketchup, cilantro, hot sauce, olive oil and salt. Serve immediately or chilled.
Nutrition Facts per serving: 140 calories, 8g fat, 1g saturated fat, 30mg cholesterol, 390mg sodium, 13g carbohydrates, 3g fiber, 7g protein. Daily values: 6% vitamin A, 25% vitamin C, 2% calcium, 2% iron.
Source: Becky Guittar, RD, LMNT
Becky’s Southwest Stuffed Bell Peppers with Quinoa and Turkey
Serves 8 (1/2 pepper each).
All you need:
1 pound Honeysuckle White ground turkey (Meat)
½ medium onion, chopped
1 tsp oregano (Aisle 5)
1/2 tsp garlic powder, or two garlic cloves, minced (Aisle 5)
1/4 tsp Salt for Life (Aisle 5)
1/4 tsp ground pepper (Aisle 5)
1 cup Ancient Harvest red or white quinoa (HealthMarket)
2 cups water
8 oz Hy-Vee Select roasted salsa verde or favorite salsa (Aisle 4)
4 red or green bell peppers, cut in half and seeded (Produce)
1/2 cup Hy-Vee grated cheddar cheese (Dairy)
All you do:
1. In a skillet, cook ground turkey, stirring frequently to break up into small pieces, until juices run clear and no pink remains.
2. Stir in chopped onion, oregano, garlic, salt and ground pepper.
3. In a saucepan, add quinoa and water. Simmer for 12 to 15 minutes, until quinoa forms small circles. Stir into ground turkey and stir in salsa.
4. Fill each pepper with meat and quinoa mixture. Place in baking dish and bake at 350 degrees for 30 minutes.
5. Garnish with cheddar cheese and return to oven for 5 minutes to melt cheese
Nutrition Facts per serving: 210 calories, 8g fat, 2.5g saturated fat, 50mg cholesterol, 370mg sodium, 20g carbohydrates, 3g fiber, 17g protein. Daily values: 40% vitamin A, 130% vitamin C, 8% calcium, 15% iron.
Southwestern Black beans and Corn Salad
Serves 20 (1/3 cup each).
All you need:
1 medium red bell pepper, cored, seeded and diced
1 small red onion, diced
5 cups no-salt-added canned black beans, drained and rinsed
1 (15.25 oz) can no-salt-added corn kernels, drained and rinsed or 2 cups fresh or thawed frozen corn
3 tbsp canola oil
2 tbsp vinegar
1 tsp cumin
1/4 tsp Salt for Life
1/2 tsp ground black pepper
1/4 cup fresh cilantro leaves, optional
All you do:
1. In a large bowl, combine red bell pepper, red onion, black-eyed peas, corn, canola oil, vinegar, cumin, Salt for Life, ground black pepper and cilantro leaves.
Chef’s Notes
• Dried black-eyed peas may be cheaper than canned. If using dried, cook according to package directions until peas are soft but not mushy. Drain, rinse, and add 3 cups cooked peas to salad. Use leftovers in other recipes later in the week.
• Chill the salad and serve it over cooked spinach or kale.
• Use any type of vinegar you have on hand. Try balsamic, cider, or red or white wine vinegar.
• Use black beans in place of black-eyed peas if desired.
• When corn is in season, use fresh in place of canned. Cook 4 medium ears corn. Remove kernels from cob with a knife. Add to salad.
Nutrition Facts per serving: 80 calories, 3g fat, 0g saturated fat, 0mg cholesterol, 45mg sodium, 12g carbohydrates, 3g fiber, 3g protein. Daily values: 4% vitamin A, 15% vitamin C, 2% calcium, 4% iron.
Source: Cooking Matters at the Store
Margarita Cheesecake
Serves 12 (1 cheesecake each).
All you need:
3/4 cup graham cracker crumbs (about 12 squares) Gluten free crackers if needed
3 tbsp Splenda, Hy-Vee Delecta or stevia equivalent
4 tbsp Smart Balance margarine, melted
1 (8 oz) pkg Hy-Vee 1/3-less-fat cream cheese, at room temperature
1 (8 oz) pkg Hy-Vee fat-free cream cheese, at room temperature
1 (12.3 oz) pkg Mori-Nu silken extra-firm tofu
2 (0.14 oz each) packets sugar-free Crystal Light lemonade mix
Lime juice, to taste
1/2 (8 oz) tub Cool Whip light (12 tablespoons)
2 tbsp Splenda, Hy-Vee Delecta or stevia equivalent
Lime zest and lime slices, for garnish
All you do:
1. Line 12 standard (2-1/2-inch) muffin cups with paper baking cups. Lightly with nonstick cooking spray.
2. Combine graham cracker crumbs, 3 tablespoons sugar substitute and margarine in small bowl, mix well. Press into 1 rounded tablespoon into bottom of each prepared muffin cup. Refrigerate crusts while preparing filling.
3. Mix cream cheeses, tofu, lemonade mix, lime juice and 2 tablespoons sugar substitute with electric mixer or food processor until well blended. Spread 1/4 cup filling on top of each prepared crust. Garnish each cheesecake with 1 tablespoon Cool Whip light, lime zest and a slice of lime. Refrigerate for one hour.
Nutrition Facts per serving: 170 calories, 10g fat, 6g saturated fat, 10mg cholesterol, 290mg sodium, 11g carbohydrates, 7g protein.
Daily values: 8% vitamin A, 6% calcium, 4% iron.
Source: Becky Guittar, RD, LMNT
Margarita Cheesecake
Ceviche ready for demo
Stuffed peppers and Bean and corn salsa
Ceviche, ready to mix
Here is a tasty recipe for spiralized zucchini – Zucchini Tomato Bake
Zucchini Tomato Bake
All you need:
1 medium onion, chopped
1 tablespoon butter
3 medium zucchini (about 1 pound), shredded and patted dry, Use spiralizer
3 medium tomatoes, seeded and chopped
1 cup Hy-Vee finely shredded Swiss cheese, divided
½ cup reduced fat sour cream
1 teaspoon paprika, Tones
½ teaspoon salt
½ teaspoon garlic powder, Tones
¼ teaspoon pepper, Tones
2 tablespoon shredded Parmesan cheese
All you do:
1. In a large nonstick skillet, saute onion in butter until tender. Transfer to a large bowl. Add the spiralized zucchini, tomatoes, 1/2 cup Swiss cheese, sour cream and seasonings; mix well.
2. Transfer to an 11-in. x 7-in. baking dish coated with cooking spray. Sprinkle with Parmesan cheese and remaining Swiss cheese. Bake, uncovered, at 350° for 25-30 minutes or until vegetables are tender. Yield: 6 servings.
Originally published as Zucchini Tomato Bake in Healthy Cooking August/September 2008, p63
Taste of Home, Fresh to Your Table.
Nutritional Facts
113 calories, 5 g fat (3 g saturated fat), 18 mg cholesterol, 321mg sodium, 9 g carbohydrate,2 g fiber, 9 g protein. Diabetic exchanges: 2 veg, 1 lean meat and ½ fat
Eat Right and Bright 
