HyVee Dietitians’ January Pick

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DAVENPORT, Iowa (KWQC) – HyVee registered dietitian Nina Struss shares Hy-Vee ‘picks of the month’ for January! These choices include Chosen Foods and Zevia avocado oil.

Cauliflower Shrimps “Fried Rice”

All you need:

  • 1 pound of shrimp (small, uncooked, peeled and deveined)
  • 4 large organic eggs, beaten
  • 6 cups of cauliflower in rice
  • 4 tbsp Chosen Foods Avocado Oil, divided
  • 1 cup of broccoli florets
  • 1 cup snow peas or frozen peas
  • 3 teaspoons of grated fresh ginger
  • ¼ cup coconut aminos or Bragg’s or tamari (soy) sauce
  • Optional: sesame seeds for garnish

Everything you do:

1. Preheat the oven to 400ᵒF. Wipe the shrimp with paper towels. Toss the shrimp with 2 tablespoons of avocado oil and bake in a large rimmed baking dish for 5 to 8 minutes or until the shrimp reach 145ᵒF and are pink. Put aside.

2. In a bowl, whisk the eggs and set aside.

3. In a saucepan, add the frozen cauliflower rice and cook until the water has evaporated (about 8-10 minutes). Cook 5 to 7 minutes if cool. Reserve in a bowl.

4. Add the remaining avocado oil to a wok or large skillet and add the broccoli, snow peas, ginger and coconut aminos. Sauté over medium-high heat for about 5 to 7 minutes or until cooked through.

5. Push the mixture up the sides of the wok to create an opening in the center for the egg mixture. Add the eggs and mix quickly to scramble.

6. Stir in cauliflower mixture to combine, taste to see if it needs more seasonings or more coconut aminos.

7. Top the cauliflower fried rice with cooked shrimp.

Why Choose – Chosen Foods Avocado Oil

  • Chosen Foods Avocado Oil is 100% pure, naturally refined, and always made from perfectly ripened avocados.
  • Chosen Foods Avocado Oil is the workhorse of the kitchen. With a neutral flavor, avocado oil can be used for cooking, marinades, mixed greens, and pasta salads – the possibilities are endless.
  • With avocado oil’s 500 ° F smoke point, it can be used for any cooking purpose, from high-heat stir-frying to grilling or baking.

Discover the health benefits of “fried rice”

  • Chosen Foods Avocado Oil is a great source of heart-healthy unsaturated fat. These unsaturated fats can help improve cholesterol levels.
  • Shrimp are a source of protein and healthy fats. It is also rich in several B vitamins and contains antioxidants that help reduce inflammation.
  • Cauliflower, broccoli, and snow peas will help increase your daily vegetable intake. They are also all sources of fiber, which can also help improve cholesterol levels while helping you stay full for longer.

3 ways avocado oil can be incorporated into a healthy diet:

1. Add avocado oil to your pan when sautéing vegetables or protein. This will help prevent your food from sticking to the pan, while increasing your intake of unsaturated fat.

2. Use avocado oil in place of vegetable oil or butter in your next baking recipe. Doing this swap will improve the ration of unsaturated to saturated fat in your baked goods.

3. Use avocado oil to make fresh, homemade salad dressings. The mild flavor of avocado oil means it will pair well with any flavor you want to add to your dressing. _________________________________________________________________________________________________________________________________________________________________________________

Winter citrus salad

All you need:

salad

  • 1 grapefruit (peeled and cut into quarters)
  • 1 blood orange (peeled and cut into slices)
  • 1/2 bulb of fennel (thinly sliced)  Large handful of radicchio (chopped)
  • 2 radishes (thinly sliced)
  • 2 large handfuls of mixed greens
  • 2 tablespoons of sunflower seeds (raw or roasted)

Citrus dressing

  • 1/4 cup Zevia® Grapefruit Citrus Soda
  • 1/4 cup olive oil  2 tablespoons white wine vinegar
  • 1/3 cup plain whole milk yogurt
  • 1 tsp of Dijon mustard
  • Salt and pepper to taste)

Everything you do:

1. Combine all the salad ingredients in a bowl or dish.

2. Whisk together dressing ingredients in a separate bowl.

3. Pour the desired amount of dressing over the salad. Enjoy!

Reasons to try Zevia®

1. Zero sugar, zero calories and naturally sweet

2. Made with a handful of simple herbal ingredients

3. Project Non-GMO Verified, Kosher, Vegan and Gluten Free

4. Zevia® offers a variety of delicious and refreshing drinks for the whole family.

5. Zevia® drinks are sweetened with stevia leaf extract and do not contain additives that many must avoid to manage their condition.

A variety of options

  • Zevia® Soda – The perfect option for those looking for an alternative to sugar soda. With over a dozen flavors like Cream Soda, Ginger Root Beer, and Cola, sodas taste so much the same as real ones, it’s hard to tell the difference!
  • Zevia® Zero Calorie Energy – With 120 mg of caffeine per can, this option is perfect for those who want a refreshing uplift without all the added sugar.
  • Zevia® organic tea – Not really a soda drinker? Zevia® teas are naturally caffeinated with organic tea and sweetened with stevia to provide a more subtle energy boost.
  • Zevia® Zero Calorie Blender – Upgrade your home bar game with these zero calorie, sugar free blenders. Available in Tonic Water, Ginger Beer, and Lime with Bitter, these mixers will spice up any blended drink of your choice.
  • Zevia® Kidz – There’s a Zevia® drink for the whole family, including the kids! Available in four fruity flavors, these little cans pack a punch without the sugar wrapping.
  • Zevia® Sparkling Water – Blackberry and lemon cucumber add a touch of flavor with a subtle sweetness that takes your sparkling water to a new level.

Cook with Zevia®

Free up time in your week by preparing in advance in this virtual classroom. In less than an hour, prepare 5 meals in the freezer to feed 4 to 6 people. The menu includes Chicken Caesar, Mongolian beef, egg tacos, Panera Copycat broccoli and cheddar soup, and pulled pork with root beer. The registration includes a link to Aisles Online with all the ingredients grouped together so you can easily buy whatever you need. For more information and to register, go here.

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Connect with a dietitian – Hy-Vee Dietitians offer a variety of services to help you achieve your health goals, including one-on-one consultation packages, personalized menu plan programs, virtual nutrition store tours and more.
Discovery Session: Looking to improve your personal health or that of your family? By scheduling this free session, you will meet your Hy-Vee registered dietitian and learn about the services offered and the package that is right for you to start your journey to wellness. To learn more, visit https://www.hy-vee.com/health/hy-veedietitians/default.aspx and schedule a free discovery session with your Hy-Vee dietitian.

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