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"Munch Madness"

Updated: Wednesday, July 3 2013, 02:17 PM CDT

Hy-Vee dietitian Christy Frese was here on this Monday morning to get you to avoid the fatty game-time foods and being on the greens!


Munch Madness – Show Me Some Greens!


What is in season and goes great with your Munch Madness pizza?   Spring greens!  Your Hy-Vee Registered Dietitian, Christy Frese, will enlighten your audience on the benefits of including spring greens in their diets and share a vinaigrette recipe that is great for making their own salad dressing.   


 


Health Benefits of Greens


Greens are a gold mine of nutrients, including vitamins A & K, folic acid, magnesium, antioxidants and phytonutrients that may provide protection against cancer, heart disease and osteoporosis, promote vision health and boost immunity. 


 


Selection Tips for Greens


Select brightly colored crisp leaves.  Yellow leaves may indicate aging leaves with an unpleasant flavor.  For convenience, grab a bag of pre-washed, pre-cut greens. Your local Hy-Vee Produce Department has a wide variety of bagged greens available for your convenience.  


 


Awaken Your Inner Chef


Discover how easy it is to create great-tasting and healthful meals with spring greens.  Christy will show an easy way to prepare your favorite spring greens with a delicious homemade vinaigrette.  Start with a base of Dole Tender Garden mix or Dole Spring mix.  Add some grilled chicken or fish, a handful of nuts, more brightly colored vegetables and some berries to top your salad for a complete meal. Drizzle with your own homemade lemon-basil or red wine-oregano vinaigrette for just the right touch. 


 


Make-Your-Own Vinaigrette


All you need:


1/3 cup extra virgin olive oil (EVOO)


1/2 cup acidic liquid (vinegar, citrus juice or wine)


2 tablespoons water


1 tablespoon minced shallot or red onion


1 garlic clove, minced


1 teaspoon honey or clear agave nectar (optional)


2 teaspoons dried herbs


½ teaspoon sea salt


Freshly ground pepper, to taste


 


All you do:


Whisk all ingredients together in a bowl until well combined.


 


Tips:


·        Add 2 teaspoons of Dijon mustard as an emulsifier.


·        Try assorted herbs and spices for a  variety of delicious flavors.


 


Christy Frese represents Hy-Vee as a nutrition expert promoting healthy eating throughout the community.  Christy is a member of the Academy of Nutrition and Dietetics.


 


"Munch Madness"


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