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Around the World in the Aisles

Updated: Friday, May 10 2013, 09:23 AM CDT

Hy-Vee dietitian Jen Heringhausen joined the J-Crew on this Monday morning to take a trip around the world with dishes you make with ingredients from right in the aisles at your local Hy-Vee.


Around the World in the Aisles


Given the popularity of ethnic cuisines, this year’s cooking demonstrations at the “2 Your Health Expo” featured foods commonly found in three of the original “Blue Zones” (listed below). These foods include edamame, Greek yogurt and avocadoes.


Okinawa, Japan : Edamame


Edamame is an immature soybean that is grown in East Asia. The bean plays an integral role in many Asian cuisines, particularly Japan, where it is served as a tasty and healthy appetizer.


Outside East Asia, edamame is most often found in Japanese restaurants and some Chinese restaurants. It has also found popularity elsewhere as a healthy food item. In the United States, it is often sold in bags in the frozen food section of grocery stores.


In just a half-cup serving of the shelled edamame, you get a snack that is low in calories and high in fiber, with a trace of healthy fats. One serving packs 11 g of complete protein, containing all of the essential amino acids. That much protein in a plant-based source is a vegetarian's dream! It also provides 9 g of fiber, which makes edamame a great food to aid digestion.


Ikaria, Greece: Greek Yogurt


Greek yogurt is yogurt which has been strained in a cloth or paper bag to filter and remove the whey from the raw material, thereby providing a final product with a consistency between that of regular yogurt and cheese. It is used in Greek food mostly as the base for tzatziki dip and as a dessert with honey.


Greek yogurt has become a very popular snack in the United States as a result of its health benefits. A 6-ounce cup of Greek yogurt has an average of 20 grams of protein (double that of regular yogurt), which helps promote fullness, and 20 percent of your daily calcium intake.


Loma Linda, California: Avocadoes


The avocado was introduced from Mexico to California in the 19th century and has become a successful cash crop. About 59,000 acres – some 95% of United States avocado production – is located in Southern California.


Avocados provide nearly 20 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins and folic acid. They also act as a "nutrient booster" by enabling the body to absorb more fat-soluble nutrients, such as alpha and beta-carotene and lutein.


 


At the health expo, your Hy-Vee dietitians and chefs showed customers how to use quality ingredients (available at Hy-Vee) in three health-promoting, flavorful recipes.


Fresh Herb Corn and Edamame Salad


All you need:


            1 lb frozen shelled edamame


            3 cups frozen petite corn kernels


            1 chopped red bell pepper


            ¾ cup sliced green onion


            ½ cup finely chopped red onion


            ¼ cup chopped fresh Italian parsley


            2 tablespoons chopped fresh basil, oregano, or marjoram


Dressing


            1/3 cup lemon juice


            2 tablespoons Dijon mustard


            2 tablespoons olive oil


            ¾ teaspoon salt


            ¾ teaspoon fresh ground black pepper


 


All you do:


Prepare edamame according to package directions. Drain and rinse with cold water. Set aside to drain thoroughly.  Combine edamame, corn, red bell pepper, green onion, red onion, parsley, and oregano.  In a large bowl, whisk lemon juice, mustard, olive oil, salt and pepper. Add veggies to bowl and toss to coat. Refrigerate until ready to serve.


 


Serves: 8


Nutrition facts per serving: Calories: 185, Fat: 8 g, Saturated Fat: 1 g, Carbohydrate: 23 g, Fiber: 5 g, Protein: 10 g, Sodium: 273 mg


 


Smart Chicken Souvlaki with Gremoulata Yogurt


All you need:


Kebobs -


            1 pound Smart Chicken (breast or thigh meat), cut into 1 oz. cubes


            1/8 cup red wine


            ½ large lemon, juiced


            1/8 cup olive oil


            ½ teaspoon dried oregano


            ½ teaspoon dried thyme


            1 medium red onion, cut into 1 inch cubes


            1 large green bell pepper, cut into 1 inch pieces


3 medium roma tomatoes, quartered


            Kosher salt


            Fresh ground black pepper


Topping-


            1 (16 oz.) container low fat Greek yogurt


            ½ bunch parsley, finely chopped


            4 garlic cloves, minced


            Zest of 1 lemon


 


4 (10-inch) bamboo skewers


 


All you do:


1. Soak skewers in water for one hour.


2. Cut chicken into cubes and place in a gallon-sized plastic storage bag.


3. Whisk together the wine, lemon juice, olive oil, oregano, thyme, salt and pepper, and pour into the bag with the chicken. Marinate for at least one hour.


4. Meanwhile, cut the onions and peppers into 1 inch pieces; quarter each roma tomato.


5. After marinating and soaking, skewer meat opposite the vegetables.


6. Line a baking sheet with parchment paper and bake the skewers at 400F for 20 minutes, brushing with the remaining marinade prior to baking and again at 10 minutes.


 


Topping


1. Place Greek yogurt into cheesecloth and squeeze out any access moisture.


2. In a medium bowl, combine the yogurt with the remaining ingredients and adjust seasonings as needed. Serve on top of the skewers or as a dipping sauce.


 


Serves: 4


 


Nutrition facts per serving: Calories: 280, Fat: 8g, Saturated fat: 1g, Carbohydrate: 14g, Cholesterol: 55mg, Dietary fiber: 2g, Protein: 40g, Sodium: 160mg


 


Dark Chocolate Avocado Pudding


 


All you need:


1 avocado, quartered and peeled


1 teaspoon Hy-Vee vanilla extract


3 tablespoons dark cocoa powder


¼ cup Hy-Vee unsweetened almond milk


1 tablespoon sugar


 


All you do:


1.         In a food processor or blender, process avocado until completely smooth (no chunks).


2.         Add the remaining ingredients and process again until well combined.


 


Nutrition facts per serving: Calories: 120, Fat: 8g, Saturated fat: 1g, Carbohydrate: 15g, Dietary Fiber: 5g, Protein: 2g, Sodium: 80mg


 

Around the World in the Aisles


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