Brought to you by your Topeka Hy-Vee Dietitian:
Amber Groeling, RD, LD email: [email protected]
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Excellent source of fiber for fullness, cholesterol
regulation and blood sugar control
The phytonutrients in apples have been linked to
better blood sugar control
Only 95-100 calories in a medium apple and 4 grams
of fiber
Research shows eating an apple 30 minutes before
a meal will help you eat less, great trick when eating
out
So many wonderful varieties to try!
Choose whole apples over applesauce or juice for its
filling effect and to get the most nutrition
Zestar, HoneyCrisp and SweeTango are my personal
favorites – crisp, sweet and slightly tart
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Smooth, tender, great tasting and super
versatile
1 cup = 15 calories, good source of vitamin A,
folate, vitamin K, potassium, B vitamins and
phosphorus
Mix with other salad greens or use as a wrap
instead of bread
Nutritious mild alternative to iceburg lettuce
Boston and Bibb are two types of butterhead
lettuce
Apple-Bacon Compote - in a Chicken Wrap
Apple-Bacon Compote:
2 strips bacon, cut into ¼-inch pieces
2 Granny Smith apples, diced into ¼-inch or ½-inch cubes
1 Tbsp butter
½ tsp. ground cinnamon
1 tsp. ground cumin
1-2 Tbsp honey
1 Tbsp apple cider vinegar
Pinch salt
For wraps
Rotisserie chicken, Flatout wraps, Ultra-thin cheese, BBQ sauce
Directions:
In a non-stick skillet, cook bacon on low heat until desired crispness. Add apples, butter, cinnamon, cumin, honey and
cider vinegar and salt. Simmer on medium heat until apples are tender and all flavors are combined, about 3 to 4
minutes. Remove from heat and refrigerate until ready to use, or serve warm. Makes about 10 ¼ cup servings.
Nutrition Facts per ¼ cup compote only: 48 calories, 2 g fat, 6.5 g carb, 1 g fiber, 1 g protein
Creamy High-Protein Apple Dip
Ingredients:
1 small container plain Greek yogurt
½ scoop vanilla protein powder
¼ tsp. cinnamon
Directions:
¼ tsp. apple pie or pumpkin pie spice
1 tsp. honey
Stir the yogurt, whey powder, spices and honey. Sweeten to taste if needed. Eat with apples. Serves 2. Nutrition facts
per serving, dip only: 80 calories, 05 g fat, 7 g carb, 14 g protein
Asian Express Lettuce Wraps
Serves: 6 (2 wraps each)
Ingredients:
1 ½ pounds ground 90% lean ground beef
½ cup hoisin sauce
½ cup peanut sauce
1 medium cucumber, seeded, chopped
½ cup shredded carrot
1 mango, diced, optional
Salt and pepper, as desired
12 large Butter lettuce leaves (about 2 heads)
Directions:
1.
Brown the ground meat in large nonstick skillet over medium heat 8-10 minutes or until no longer pink, breaking
up into small crumbles. Pour off drippings. Stir in hoisin sauce and peanut sauce; heat through.
2. Just before serving, add cucumber, carrots, and mango; toss gently. Season with salt and pepper, as desired.
Serve beef mixture in lettuce leaves. *recipe modified from Beefitswhatsfordinner.com
Nutrition Facts per serving: 330 calories, 9 g fat, 4 g saturated fat, 590 mg sodium, 15 g carbohydrate, 3 g fiber, 26 g
protein
Butter Lettuce with Bolthouse Farms Dressing
1 pkg Hy-Vee Butter Lettuce
Favorite Bolthouse farms dressing