Cooking with Young Living Essential Oils

So I had a request from Liz Wysong Hoffart to organize a cooking class using Young Living Essential oils. She let me borrow some of the essential oils suggested for cooking to try out the recipes.  She also provided a cookbook. With some minor changes in the recipes, I developed a very tasty and delicious menu. Here are the recipes.  We also ordered the Young Living Oils, so there is a  limited variety at Hy-Vee in the heath and beauty section.  We used small drops of orange oil, basil oil, ginger oil, lemon oil and cinnamon oil.  What a great way to season foods without a lot of salt and fat. They all have a great fresh taste and the aroma is divine, with just 1-2 drops. The oils last a long long time.  We had good class participation with lots of questions.  Let me know if you have any questions. I am certainly not an expert in essential oils, there is much to learn.

Refreshing Cherry Lemonade
8 (4 oz.) servings

All You Need:
– 2 drops lemon oil
– 1 (32 oz.) bottle Hy-Vee black cherry Hy-Vee water cooler
All You Do:
1. In gallon pitcher, combine lemon essential oil and sparkling cherry. Mix well. Chill in refrigerator until cold and serve over ice with sprig of mint or lemon wedge to garnish.

Avocado Basil Dip
Adapted from  Nancy Myers
Makes 2 cups (30 samples for 1 chip)

All You Need:
– 8 oz. cream cheese
– 8 oz. chives, chopped
– 8 oz. Wholly Guacamole or 4-5 avocados
– 1 drops basil oil
All You Do:
1. Mix cream cheese and chives. Add guacamole. If you are using fresh avocados, cream in a blender or with a spoon until smooth. Mix in basil oil. Serve with blue corn chips.
Nutrition Information: 40 calories; 3.5 g fat, 1.5 g saturated fat, 10 mg cholesterol, 45 mg sodium, 1 g carbohydrates, 1 g fiber, 0 g sugar, 1 g protein

Serves 15 samples

All You Need:
– 3 ripe plum tomatoes, chopped
– 1 cloves garlic, minced (about 2 tsp.)
– 1 teaspoon balsamic vinegar
– 6-8 fresh basil leaves, thinly sliced, or chopped or 1 drop basil oil
– ½ tsp. ground black pepper
– 1-2 drops basil oil
– 1 (11 oz.) container of Hy-Vee garlic chips
– Parmesan cheese
– Grated Parmesan cheese

All You Do:
1. Preheat oven to 450 with a rack in the top slot of the oven. Finely chop the tomatoes and place them in a medium bowl. Mix in the minced garlic and the balsamic vinegar. Stir in the thinly sliced basil or basil oil. Add freshly ground black pepper, adding more to taste.
2. Arrange the toasted bread on a cookie sheets. Add tomato mixture on top of toasts. Sprinkle with Parmesan and grated cheese. Place in oven for 3-5 minutes to melt cheese.
Nutrition Information: 50 calories : 105 mg sodium, 11 g carbohydrates, 1 g fiber, 1 g sugar, 2 g protein (Nutrition information is for bread only not the toasts).
Grilled Chicken Salad with Orange Vinaigrette
7-8 servings

All You Need:
Orange Mustard BBQ Sauce
­ 4 Tbsp. blue agave
­ 4 tsp. dry mustard
­ 4 drops orange oil
Spicy Orange Vinaigrette
­ 7-10 drops orange oil
­ 2 Tbsp. blue agave or 6 Tbsp. honey or Stevia Liquid
­ 1 tsp. spicy brown mustard
­ ¼ c. light olive oil
­ 4 chicken breasts, cut into thin-sized strips
­ 5 oz. package mixed baby greens
­ 6 oz. package dried apricots, thinly sliced
­ 6 oz. package dried cranberries
­ 1 pint grape tomatoes
­ ¾ c. whole almonds, roughly chopped
All You Do:
1. For the BBQ sauce, whisk agave, dry mustard, and orange oil in bowl until dry mustard is completely saturated. Set aside.
2. For the vinaigrette, mix orange oil, agave, and mustard in blender. Remove the center portion of blender lid and slowly pour in extra virgin olive oil while blender is on to infuse extra virgin olive oil with other ingredients. Add extra virgin olive oil until a medium-thin consistency is obtained (or can be easily drizzled from fork). Set aside; do not refrigerate.
3. For the salad, while grill is off, thoroughly spray with extra virgin olive oil cooking spray. Grill chicken until cooked through. About 5-10 minutes before removing chicken from grill, “paint” chicken with Orange-Mustard BBQ sauce (chicken can also be cooked on the stove top, following the same directions). Allow to cool slightly.
4. Place handful of mixed baby greens onto plate. Place slightly cooled chicken onto greens, scattering apricots, cranberries, and 4-5 grape tomatoes around chicken. Chop almonds in food processor or place in plastic bag and beat with back of knife until almonds are broken into medium pieces then add to salad. Drizzle salad with Spicy Orange Vinaigrette and serve.
Nutrition Information: 480 calories, 20 g fat, 2 g saturated, 50 mg cholesterol, 65 mg sodium, 56 g carbohydrates, 6 g fiber, 46 g sugar, 21 g protein

Ginger-Cinnamon Glazed Peaches
4-8 servings

All You Need:
– ¼ c. blue agave, honey, or stevia liquid
– 3 drops ginger oil
– 3 drops cinnamon bark oil
– Sweet butter
– 4 peaches, quartered
All You Do:
1. Stir agave and essential oils together and set aside. Slightly butter a frying pan and heat on medium. Once pan and butter are hot, add peaches. Gently cook peaches 1-2 minutes. Brush agave oil glaze on each side of the peaches. Allow glaze to slightly caramelize on each side. Once peaches are hot, remove and plate. Drizzle leftover glaze on top of peaches.
2. Serve over toasted Angel food cake with whipped cream or Hy-Vee sweet potato and cinnamon chips.
Nutrition Information: 120 calories, 0 g fat, 0 mg cholesterol, 0 mg sodium, 30 g carbohydrates, 3 g fiber, 27 g sugar, 1 g protein
Essential Oils are located Next to HealthMarket in Health and Beauty.

Southwest Flavors for the Heart

Stuffed peppers and Bean and corn salsa
Stuffed peppers and Bean and corn salsa

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

September is Family Meals Month! How about Slow-cooked chicken fajitas?

What a great way to have healthy Mexican food at home! One of my favorite meals.
What a great way to have healthy Mexican food at home! One of my favorite meals.


I like to add chopped cilantro, onions, tomatoes, avocadoes, black beans, salsa and soft corn tortillas to make my own “street tacos”.

Go to this link at for the full recipe.

Go to this link at fofamily mealsr more family meal recipes and videos!

Here is a tasty recipe for spiralized zucchini – Zucchini Tomato Bake

zuchinni bake 2Zucchini 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

Orzo & Grape Salad with Feta & Mint

Orzo-Grape-Salad-Feta-MintI recently made this Orzo & Grape Salad with Feta & Mint, while visiting family in Chicago. It went really well with our Chicken Vegetable Kabobs from Hy-Vee. It made quite a few servings, so we had some for lunch the next day. I am sure you could make substitutions like oregano for the mint or quinoa for the orzo. It is brightly colored, refreshing and easy side dish to pair with chicken or lamb. You can serve warm or cold.

Serves: 6 (about 3/4 cup each)
Source:adapted from Eating Well, Inc.

All you need:
1 c. orzo, preferably whole-wheat
2 tbsp Hy-Vee Select extra-virgin olive oil
2 tbsp Hy-Vee lemon juice
1/4 tsp salt
1/4 tsp freshly ground pepper
2 c. quartered or halved seedless grapes
1/3 c. Hy-Vee Select crumbled feta cheese
1/4 c. chopped fresh mint
2 tbsp finely chopped red onion

All you do:
1.Bring a large saucepan of water to a boil. Add orzo and cook until just tender, about 8 minutes. Drain in a colander and rinse with cold water until cool.
2.Meanwhile, whisk oil, lemon juice, salt and pepper in a large bowl. Add grapes, feta, mint, onion and the orzo; toss to combine.

Nutrition Facts per serving:
Calories: 202
Fat: 7g
Carbohydrate: 30g
Protein: 5g
Cholesterol: 7mg
Saturated Fat: 2g
Dietary Fiber: 5g
Sodium: 192mg
Exchanges: 1 starch and 1/2 fruit and 1 fat.
See for more recipes!

Garden Fun Recipes for Kids

This was part 2 of our Summer Camp at Hy-Vee. It was about taking care of the garden with watering and about the bug life in garden. We made butterflies, lady bugs, mud pies and a Veggie Pizza. Check out our recipes below.

Lady Bugs
Serves 6.

All you need:
6 Ritz crackers
1 (6 oz) container Laughing Cow light Swiss cheese
3 cherry tomatoes
8 black olives
Small bunch chives or cilantro
chia seeds (optional)

All you do:
1. Spread each cracker with Laughing Cow cheese and place on a plate.
2. Cut tomatoes in quarters and place 2 quarters on top of each cracker. Very finely chop 2 olives. Poke holes on tomato halves with a toothpick and fill holes with chopped olives to look like lady bug spots. Or try sprinkling some chia seeds
3. Place the remaining whole black olives on each cracker to make heads.
4. Place a few threads of chives or cilantro in each olive for antennae.

Spring Veggie Pizza
Serves 32.

All you need:
2 (8 oz each) pkg refrigerated crescent dinner rolls
1 (8 oz) tub Philadelphia cream cheese spread
1/2 cup Miracle Whip dressing
1 tsp dill weed
1/2 tsp onion salt
1 cup chopped sugar snap peas
1 cup quartered cherry tomatoes
1/2 cup sliced radishes
1/2 cup chopped yellow peppers
1/2 cup spiralized carrots
3 green onions, chopped

All you do:
1. Preheat oven to 375 degrees.
2. Unroll dough; separate into four rectangles. Press onto bottom and up sides of 15-by-10-by-1-inch baking pan to form crust, firmly pressing seams and perforations together to seal.
3. Bake 11 to 13 minutes or until golden brown; cool.
4. Mix cream cheese spread, dressing, dill weed and onion salt until well blended. Spread onto crust; top with sugar snap peas, cherry tomatoes, radishes, yellow peppers, carrots and green onions. Refrigerate at least 2 hours before cutting to serve.


No-Bake Mud Pies with Peanut Butter

All you need:
2 cups sugar
2 tbsp cocoa
1/2 cup milk
1/2 cup butter
1/2 cup peanut butter
2 cups oatmeal
1 tsp vanilla extract

All you do:
1. Combine sugar and cocoa in a medium saucepan. Whisk in milk. Add butter and bring to a full boil, stirring constantly.
2. Cook and stir for 2 minutes. Do not let it burn.
3. Remove from heat. Stir in peanut butter, oatmeal and vanilla.
4. Drop by teaspoonfuls onto waxed paper

Our next class is Saturday, July 25 at 10:00 am in the Club Room at Hy-Vee 84th and Holdrege. Email or call me to register!! Hope you can come. We will talk about harvesting the garden. The camp is designed for elementary age.

Exploring ways to prepare garden vegetables.

one step as photo

I wanted to share the recipe for the Garden Vegetable Muffins we made this morning in the Kids in the Garden Kitchen class. We first made spiralized zucchini noodles to put into our savory muffins with cheese and carrots. The kids also made Sand and Dirt Cups, Hungry Hummus Caterpillars and Watermelon Coolers. You can still join my next class on Saturday, June 20 at 10:00 am. Be sure to call first and register with me or customer service.

Vegetable Garden Muffins
Serves 12.

All you need:
2 cups grated or spiralized vegetables, such as zucchini, potato, sweet potato, carrot and squash. See photo for spiralized zucchini.
1 1/2 cups self-rising flour
3/4 cup shredded cheddar cheese
2 eggs, lightly beaten
1/3 cup olive oil
1/2 cup low-fat milk
1/2 cup plain low-fat Greek yogurt
To decorate and plant the seeds:
36 peas, divided (about 1/2 cup)
1 carrot, cut into 36 thin slices or spiralized or grated
12 small parsley stalks or broccoli
12 cherry tomatoes, halved, optional
Fresh basil leaves, optional

All you do:
1. Preheat oven 350 degrees.
2. Grease a 12-cup muffin tin with non-stick cooking spray.
3. In a large bowl, lightly combine vegetables, flour and cheese.
4. In a bowl, whisk together eggs, olive oil, milk and yogurt. Pour into vegetable mixture and stir until just combined.
5. Spoon evenly into the muffin tins. Top six with frozen peas and carrot slices on remaining six.
6. Bake 25 to 30 minutes.
7. When cool, insert parsley stalks into each carrot slice to represent carrot foliage.

If desired, place cherry tomatoes on each muffin before baking. After baking and cooling, insert basil to tomato-topped muffins to represent tomato leaves.

Activity: Eat and explore seeds. Sunflower seeds, chia seeds, pumpkin seeds.

Celebrate Summer with Salad!

dole kitsOne of my favorite times of the year is summer. I like to spend the time outdoors and less time preparing foods. The best answer is quick, nutritious and healthy. Resist the urge to drive- through. Consider instead, tossing a quick meal together – full of health benefits – starting with pre-packaged salads.

Bagged salad kits are a great starting point to build a complete meal in minutes. They are a time-saving convenience and include pre-washed lettuce and greens, many times with added vegetables. By simply adding lean chopped meat, beans or nuts and additional fruits and vegetables, you have a complete, nutritious meal in less time than you may spend waiting at the drive-through. Change the salad dressing to compliment the theme of your salad.

Pre-packaged salads offer more variety with new blends of leafy greens, such as romaine, arugula and baby spinach – making them an easy way to incorporate more vegetables to a daily diet. They are also a smart choice for added health benefits, since dark green, leafy lettuce tends to be higher in nutrients, such as vitamins A, K and lutein.

Try tossing these quick and easy meals together in minutes by combining the following ingredients with pre-packaged salad kits – your wallet (and waist) will thank you! Use a Rotisserie Chicken from the kitchen or roast your own whole chicken.
Hy-Vee Dietitians’ Top 5 Summer Salad Picks:
Asian Chicken Salad
1 bag Dole™ Field Greens* + mandarin oranges, cooked chicken, snow peas, crispy noodles, almonds and Walden Farms Asian dressing, Hy-vee or Maple Grove Sesame Ginger dressing
Blackberry Salad with Avocado and Almonds
1 bag Dole™ Spinach* + celery, almonds, blackberries, avocado, feta cheese and Maple Grove Farms or Walden Farms fat-free raspberry vinaigrette
Grilled Chicken Summer Salad
1 bag Dole™ Leafy Romaine* + cooked chicken, almonds, strawberries, mandarin oranges and Louie’s light poppy seed dressing
Southwest Caesar Salad
1 bag Dole™ Light Caesar Salad Kit + tomatoes, bell peppers, red kidney beans, cooked chicken, whole-kernel corn and red onion. Add a pinch of chili powder to your favorite light Ranch dressing
Springtime Spinach Salad
1 bag Dole™ Spinach + strawberries, asparagus, red onion, feta cheese, and sunflower seeds, and Walden Farms raspberry dressing
Adapted from

Spiralizer FUN! Crunchy Zucchini Noodle Wrap


Crunchy Zucchini Noodle Wrap with Feta & Avocado
Prep Time: 10 minutes
Total Time: 10 minutes
Servings: 1 or 4 samples.

All you need:
 1 whole grain tortilla wrap (6-8″) Tumaro’s low carb
 2 tbsp Garden Harvest roasted pepper hummus
 1/4 avocado, peeled and sliced
 salt and pepper, to taste
 1 small fistful of shredded carrots
 1/4 cup Hy-Vee black beans, rinsed, no salt added
 1/2 small zucchini, Blade C (about 1 large fistful of noodles)
 3 tbsp crumbled feta cheese or cheddar cheese.
All you do:
1. Place the wrap on a large plate. Leaving one inch from the edges, spread out the hummus.
2. Top the hummus with avocado and season lightly with salt and generously with pepper.
3. Top the avocado with the carrots and black beans.
4. Top the veggies with the spiralized zucchini noodles.
5. Top the zucchini noodles with feta or grated cheddar.
6. Roll the wrap up and cut in half to make two parts. Secure each part with a toothpick and enjoy!

Move over White, go with Whole Grains!

April 1st was also National Whole Grain Sampling Day. Actually health experts advise everyone—men and women, young and old – to make grains a part of their daily diet, and that it’s important to make at least half the grains “whole grains.” I made a super Southwestern-style Stuffed Pepper with Qunioa and Turkey. The Hy-Vee Select Roasted Salsa Verde Sauce was very popular, we actually sold out. Lemon juice, onions,spices and garlic infused into grill-roasted peppers is sure to please. Hope you get to try it sometimes. Here is more on whole grain goodness.

But what IS a whole grain? And why does it matter?

Whole grains include grains like wheat corn, rice, oats, barley, quinoa, sorghum, spelt, rye – when these foods are eaten in their “whole” form. You probably already eat whole grains – popcorn in the theater, Cheerios for you toddler, or a bowl of hot oatmeal.

You know fruits and vegetables contain disease-fighting phytochemicals and antioxidants but are a much better source of key nutrients. Whole grains contain antioxidants not found in fruits and vegetables, as well as B vitamins, vitamin E, magnesium, iron, and fiber. Look for the whole grain seal.

Try some of the newest grains with Hy-Vee’s Select brand and other familiar brands:

 Hy-Vee Select Ruby Wild Rice Blend
 Hy-Vee Select Lentil Blend
 Hy-Vee Select Kansas Medley
 Hy-Vee Select Black Pearl Medley

 Hy-Vee Select Golden Jewel Blend
 Hy-Vee Select Jasmine Blend
 Hy-Vee Select Sunrise Blend with Quinoa Flakes
 Ancient Harvest Quinoa

Ronzoni Whole Wheat Pasta
 Success Brown Rice
 Go Free Cookies
 Go Way Better Chips—Sweet Chili

The Kansas Medley is a multi-grain blend of white rice, wheat berries, and wild rice. One way to prepare it is in a pilaf with cranberries, butternut or acorn squash and pecans.

The Ruby Wild Blend is a blend of wild grain brown rice, sprouted brown rice, sprouted red rice, Colusa red rice and wild rice. Sprouted grains are used because they are more easily absorbed by the body.

Sprouted grains may also be less allergenic to those with grain protein sensitivities and more readily digested with lysine, an essential amino acid.
Studies document a wide range of health benefits for different sprouted grains. Here are just a few:
• Sprouted brown rice fights diabetes (Journal of Nutritional Science and Vitaminology, April 2008; 54(2): 163-8)
• Sprouted buckwheat protects against fatty liver disease (Phytotherapy Research, July 2009; 23(7):993-8.)
• Cardiovascular risk reduced by sprouted brown rice (Annals of Nutrition and Metabolism, 2007; 51(6):519-26. Epub 2007 Dec. 20.)

Ruby Wild Mandarin Bowl
Yield: 4 (1 ½ cup) servings

All You Need:
2 ½ cups lightly salted water or stock (chicken or vegetable)
8 oz. Hy-Vee Select Ruby Wild Blend
6 oz. cooked diced chicken (Hy-Vee strips)
1 ½ cups steamed, chilled broccoli florets
1 ½ cups drained mandarin orange segments
¼ cup Hy-Vee select light Lemon Ginger Sesame Vinaigrette
Cashews, as needed

All You Do:
1. On the stovetop, bring the water or stock to a boil. Add Ruby Wild Blend. Simmer, covered, for 35 minutes. Remove from heat and chill.
2. Add the chicken, broccoli, orange segments, and dressing. Mix well.
Nutritional Information: 358 calories; 8.6 g fat; 1.2 g saturated fat; 26 mg cholesterol; 220 mg sodium; 58 g carbohydrates, 5.5 g fiber, 16 g sugar, 17 g protein; 9% Iron; 23% Vitamin C

Becky’s Southwest Stuffed Bell Peppers with Quinoa and Turkey

Yield: 8 servings
All You Need:
1 pound Honeysuckle White Ground Turkey
1 cup Ancient Harvest Quinoa, red or white
2 cups water
1 tsp oregano
½ tsp garlic powder, or two garlic clove, minced
½ cup Hy-Vee grated cheddar cheese
8 oz. Hy-Vee Select Roasted salsa verde or favorite
¼ tsp Salt for Life (TM) and pepper
4 red or green bell peppers, cut in half, seeds removed

All You Do:
1. In a skillet, add ground turkey and cook until 165 degrees or clear juices and no pink.
2. Add chopped onion, oregano, garlic, pepper, salt and ground pepper.
3. In a saucepan add quinoa and water. Follow package directions. Simmer for 12-15 minutes until small circles form on quinoa. Add to ground turkey mixture with salsa.
4. Cut peppers in half. Fill each pepper with meat and quinoa mixture. Place in baking dish and place in oven at 350 degrees for 30 minutes.
5. Garnish with cheddar cheese and return to oven to melt cheese. Cook 5 minutes.
Nutritional Information: 268 calories; 6.7 g fat; 1.7 g saturated fat; 53 mg cholesterol;