By Ruthie Chipps, MS, RDN, CD, LD, Hy-Vee Registered Dietitian
Texas Cavier is Harvest of the Month's (Tomatoes) featured recipe from Healthier Eating Made Easy by Hy-Vee Dietitians (Free cookbook download HERE) See the recipe below.
Harvest of the Month is celebrating tomatoes along with National Family Meals Month with some exciting ways to incorporate tomatoes into your family menus. Plus, Hy-Vee dietitians are offering a new free cookbook called Healthier Eating Made Easy. It’s a curated collection of family-favorite recipes that are delicious and nutritious (and will have everyone asking for seconds). From breakfast and snacks to appetizers, entrée dishes, and desserts. Learn insider tips on better-for-you mealtime solutions! Download your free cookbook copy HERE. From www.Hy-Vee.com select “Health” then “Dietitians” and click on the photo to download.
For National Family Meals Month, Hy-Vee dietitians are encouraging families to plan “ONE more meal” each week during the month. The benefits are great— from physical to emotional and academic—so take the time to make a difference in family meal experiences.
Get your free digital copy with more than 60 pages of dietitian-approved recipes. Click HERE to download.
Make The Commitment – One More Meal!
Good Foods
Varieties: Nacho Cheeze, Dill Pickle, Tangy BBQ. 100% Plant based. Free of the top 9 Allergens. Gluten Free and Vegan. Use as a dip with crackers/chips/veggies or as an add-in to Ramp up your favorite recipes with bold flavor.
Build on the basics and plan an extra family meal each week.
Family meals are associated with better weight management, improved physical and mental health.
Remember family meals can be any meal. If dinner is event-laden, have a family breakfast that day.
Screen-time/down time: Turn off technology such as cellphones, television, and emails
Here’s a budget-friendly entree starter list from the cookbook:
– Lentil Sloppy Joes (Page 50)
– Chicken, Bacon, Ranch "Non-Salad" Salad (Page 37)
– Turkey Taco Quinoa Skillet (Page 40)
– Macho Nachos (Page 37)
– Turkey Pumpkin Chili (Page 33)
Pair these entrees with a quick vegetable side salad or sliced raw carrots, celery, and broccoli with a healthful dip such as hummus or Good Foods dips.
Quick options for speedy meals. Pre-cut vegetables and fruits called "Short Cuts" from Hy-Vee make healthy eating easy.
Tomato tips and recipes at www.tomatowellness.com
Tomato Time!
Fresh Versus Canned
Late summer is the time for harvesting local tomatoes, but when you need a fast, convenient ingredient, reach for the pantry for canned tomatoes. Harvested at their flavor and nutrition peak and processed within just a few hours, canned tomatoes are budget-friendly and speedy—with no washing or chopping required. Canned tomatoes also provide a bigger bonus when it comes to certain nutrients.
Nutrition Bonus – Lycopene Activation
Tomatoes are nutrient-rich, with vitamins A and C, potassium, folic acid and fiber. When heated in the canning process, lycopene is activated, which is a powerful antioxidant. Tomato products account for more than 80% of the lycopene in the American diet and studies suggest that high lycopene intake is associated with lower rates of heart disease. 1
More Lycopene Benefits
According to the American Cancer Society, lycopene helps prevent gene damage. Eating abundant lycopene-rich foods, like tomato products (canned tomatoes, marinara sauce, salsa and tomato soup), may lower the risk of lung cancer and aggressive prostate cancer. Studies also show that people who eat plenty of plant foods rich in carotenoid antioxidants like lycopene have a lower risk of heart disease.
For more tomato recipes and tips visit: Tomato Wellness Council | Let’s Talk Tomato
Lentil Sloppy Joes from Healthier Eating Made Easier by Hy-Vee Dietitians (Free cookbook download HERE)
Lentil Sloppy Joe
Recipe From Healthier Made Easier - page 50 by Tori Sajovec RD, LD Ankeny, IA. This plant-based spin on a family favorite will surprise you. It’s great tasting and loaded rich tomato sauce and good nutrition.
All you need:
2 Tbsp olive oil
3 clove(s) garlic, minced
1 medium green bell pepper, seeded and chopped
1 medium red bell pepper, seeded and chopped
½ medium yellow onion, chopped
1 cup dry lentils, rinsed
1 cup low-sodium vegetable broth
1 cup water
1 (15-oz.) can Hy-Vee no-salt added tomato sauce
1 tsp coconut aminos (or soy sauce)
2 Tbsp ancho chili powder
2 Tbsp yellow mustard
1 tsp granulated sugar
¼ tsp smoked paprika
Salt, to taste
8 whole grain hamburger buns, split
All you do:
Add olive oil to a medium saucepan over medium heat. Add garlic, green and red bell pepper, and onions to saucepan. Sauté until fragrant and crisp-tender, about 3 to 5 minutes. Remove from saucepan, set aside, and keep warm.
Add lentils, vegetable broth, and water to saucepan, bring to a boil. Reduce heat, cover and cook for 30 minutes or until lentils are cooked through and stock is absorbed.
Stir in half the tomato sauce, coconut aminos (or soy sauce), ancho chili powder, yellow mustard, sugar, and smoked paprika. Mix pepper and onion mixture back into lentils. Simmer for 5 minutes to heat through. Season, to taste with salt. If Sloppy Joes are too thick add more tomato sauce.
When ready to serve, divide Lentil Sloppy Joes among 8 buns. Serve with a side salad, baked chips or raw veggie sticks with a healthful dip such as Good Foods.
Yields 8 Sloppy Joes Nutrition facts: 240 Calories serving
Total Fat: 7g Saturated Fat: 1.5g Trans Fat: 0g
Cholesterol: 40mg Sodium: 880mg
Total Carbohydrates: 24g (Dietary Fiber: 7g Total Sugars: 8g Added Sugars: 0g)
Protein: 16g
Daily values: 0% vitamin D, 6% calcium, 15% iron, 15% potassium
Want more help with menu planning? Hy-Vee Dietitian’s Healthy Habits Menu Program helps you develop a customized menu and includes weekly check-ins, recipes, shopping lists and personalized nutrition guidance. Schedule a FREE Discovery Call to learn more about Healthy Habits and other Dietitian Services at Hy-Vee: https://www.hy-vee.com/healthnew/dietitians.
Texas Caviar
From Healthier Eating Made Easy - Page 14
Makes 12 Servings
Ingredients:
1 diced green pepper
1 diced red pepper
1 bunch cilantro, finely chopped
3 diced jalapeños*
1 red onion, chopped
4 garlic cloves, minced
Juice of 1 lime
1 (15-oz) can no-salt-added Eden organic black-eyed peas
1 (15-oz) can no-salt-added Hy‑Vee black beans
2 (10-oz each) cans no-salt‑added RO-TEL diced tomatoes and green chilies or Hy-Vee diced tomatoes, drained (for less spice)
2 (14.5-oz each) cans Hy-Vee no-salt-added whole kernel corn
1 (12-oz) bottle Bolthouse Farms Italian dressing
Directions:
1. Combine all ingredients into a large bowl and refrigerate for 1-2 hours for best taste. Serve with whole-grain tortilla chips or use as a topping for your favorite meat.
*NOTE: Chile peppers contain volatile oils that can burn your skin and eyes. When working with jalapeños peppers, wear protective gloves.
NOTE: Recipe can be made in “half” for 6 servings.
Serves 12 Nutrition facts: 140 Calories per serving
Total Fat: 2.5g Saturated Fat: 0g Trans Fat: 0g
Cholesterol: 0mg Sodium: 140mg Total Carbohydrates: 25g Dietary Fiber: 6g Total Sugars: 8g Added Sugars: 0g Protein: 5g
Daily values: 0% vitamin D, 2% calcium, 10% iron, 8% potassium
Tomato Wellness Cookbook
Free Cookbook – Healthy & Delicious from TomatoWellness.com
Download the free Tomato Wellness Cookbook with 17 wholesome recipes developed by registered dietitians and representing many cultures and food traditions. Click Here to download: https://tomatowellness.com/cookbook/
Harvest of the Month is a partnership between Jackson County Department of Health and Human Services, Black River Memorial Hospital, Together for Jackson County Kids, Ho-Chunk Nation, UW Extension-Jackson County, Lunda Community Center, Boys and Girls Club, Hansen’s IGA, local school districts, Hy-Vee La Crosse, The BRF Library and the community. TV segments are hosted by Ruth Chipps, RDN, and air on NBC-TV (WEAU) in Eau Claire, Wisconsin.
Ruthie Chipps, MS, RDN, CD, LD is a Registered Dietitian with Hy-Vee, Inc. She hosts “Harvest of the Month” on WEAU-TV (NBC) and is a contributor to JacksonInAction blog.
To learn more about Ruth and the Dietitian Services offered at Hy-Vee La Crosse and Winona click here: Hy-Vee Dietitians Bios
The information is not intended as medical advice. Please consult a medical professional for individual advice.
This content was made possible with the sponsored support of our sponsors (Tomato Wellness and Good Foods). Food photos: Ruthie Chipps