Grilling season is here and Memorial Day weekend, just one of the many big grilling weekends, is fast approaching! Grilling food not only enhances its flavor, but the scent alone can make your mouth water. You can grill anything from vegetables, to seafood, to meat, to tofu, and even fruit. Along with the delicious flavor and appetizing aroma, grilling can offer some health benefits as well. Here are some tips and tricks to healthy grilling.
Happy Mother’s Day to all of the fantastic Mothers out there! To help celebrate the special day, here are a few healthy and tasty recipes to surprise and pamper the mom in your life!
3 DELICIOUS TOAST TOPPING OPTIONS
GRANOLA PARFAIT WITH PEACHES & BLUEBERRIES:
CAPRESE PASTA SALAD RECIPE: https://showmetheyummy.com/caprese-pasta-salad-recipe/
FLOURLESS BLENDER MUFFINS: https://chocolatecoveredkatie.com/2016/04/04/flourless-blender-muffins-banana-vegan/
Thank you, moms, for all that you do!
Plain Greek yogurt is a nutrient-packed snack (and recipe ingredient) that has many health benefits, but before diving into those benefits, first let’s discuss the difference between Greek yogurt and regular yogurt.
To make Greek yogurt Greek, regular yogurt is extensively strained to remove liquid whey and lactose. This leaves behind a thicker-textured yogurt with a tart taste. However, there are not any rules about what counts as “Greek yogurt,” which means you may not be getting the traditionally made Greek yogurt, but rather a yogurt that has added proteins (like milk protein concentrates) and added thickeners (like cornstarch)(1). This is why it is important to read the nutrition label for any additives. Greek yogurt contains (1):
Depending on the brand, an average serving of Greek yogurt can have 12-17 grams of protein, and a cup of plain Greek yogurt can help you reach three daily servings of low-fat or nonfat dairy products (2). Greek yogurt has a higher amount of protein than milk and protein is one of the three macronutrients that helps provide the body with energy. It is also used to build bones, muscle, cartilage, skin, hair and blood. Protein is essential for the body and plays a huge role in maintaining optimal health. The combination of protein and texture of Greek yogurt may also help you feel more full than other snacks and therefore ultimately help you maintain a healthier weight.
Greek yogurt is packed with probiotics, which are healthy bacteria that can help boost the immune system and keep our GI tract healthy as well as our minds.
Vitamins and Minerals
Greek yogurt is a good source of calcium with one serving containing about 18.7% of your daily value for calcium (2). Calcium is essential in building strong muscles, keeping bones healthy and helping vital organs function. Greek yogurt also offers up to 21.3% of your daily value of B12, a vitamin needed for red blood cells to form, your brain to function and for DNA synthesis (2). One serving of Greek yogurt can also have up to 6.8% of your daily potassium intake. Potassium is a mineral that helps lower blood pressure and balance out sodium levels in your body (2). The amino acid content in Greek yogurt can also help repair damage done by exercise. Amino acids make up proteins and proteins are the building blocks for regenerating muscle tissue and repairing muscle fiber damage (2).
Greek yogurt is not only a great snack, but can also be used as a substitute ingredient in recipes. You can substitute it for sour cream on top of chili or baked potatoes; use it in place of mayonnaise; and use it in baked goods and frostings. Other ideas for incorporating Greek yogurt include:
The best Greek yogurt is the plain, unsweetened kind with the least amount of additives. If you enjoy the sweeter versions, you can buy the plain and add fresh berries and granola to sweeten up the serving.
Fage Greek Yogurt is one of the better brands to look for and is the Dietitian’s Choice for the weekly ad of 5/11/18-5/17/18. It is on sale 10/$10. Pick some up in-store or shop online and add to your cart by clicking the following link https://shop.mackenthuns.com/weekly-ad#!/?page=7&spot_id=1775332863550427987. Dietitian’s tip: try the 2% or total versions as they are less altered and the higher fat can help keep you fuller even longer!
Now that it is finally warming up outside and the sun is shining more, our bodies are absorbing those rays and synthesizing them into vitamin D. In fact, vitamin D is unique compared to the other vitamins in that it is actually a hormone, a steroid hormone that is produced out of cholesterol when your skin is exposed to the sun. Vitamin D is a fat soluble vitamin that:
Asparagus, a popular vegetable that is used in dishes all around the world, comes in a variety of colors, including green, white and purple. It is low in calories, packed with essential vitamins, minerals, antioxidants, and fiber, all of which help give this vegetable its health benefits. This is why Fresh Asparagus is the Dietitian’s Choice for the weekly ad of 5/4/18-5/10/18.
Asparagus is an excellent source of vitamin K, which is an essential nutrient that is involved in bone health and blood clotting (1). It is also a great source of vitamin A, several B vitamins, vitamin C, and vitamin E. This vegetable also contains the minerals iron, calcium, phosphorus, magnesium, manganese, zinc, selenium, and potassium (2). Asparagus is high in antioxidants, which are compounds that help protect your cells from the harmful effects of free radicals and oxidative stress (oxidative stress contributes to aging, inflammation and several diseases) (1). The most abundant antioxidants found in asparagus include flavonoids, glutathione, polyphenols and vitamins E and C. Along with all of these great nutrients, asparagus is also a great source of fiber (1). Due to asparagus being packed with an abundance of vitamins, minerals, antioxidants and fiber, there are several potential health benefits which include (1,2):
Garlic Parmesan Roasted Asparagus - serves 4
Total time: 13 minutes
Grilled Asparagus with Lemon Dressing - serves 4
Total time: 20 minutes
Grilled Asparagus with Garlic - serves 4-6
Total time: 15 minutes
Please visit our Mackenthun's Website to register for the events!
Today, April 28th is Mackenthun’s annual gluten free event in Waconia. This event is going to be hosted on May 5th at our Lonsdale and Montgomery stores as well. During this event, you can learn about eating gluten free and sample a variety of gluten free products around our store. This event can help you find some new delicious products to take home and enjoy.
The events take place during the following times:
Gluten free diets and foods have become more prominent in today’s world, and rightfully so, as there are many reasons as to why someone needs to follow a gluten free diet. The two most common causes for this diet include Celiac Disease and Non-Celiac Gluten Sensitivity (gluten intolerance).
Symptoms of Celiac Disease
Symptoms of Celiac Disease vary widely and include but are not limited to: gastrointestinal problems (bloating, gas, constipation, diarrhea), weight loss, joint pain, migraines or headaches, irritability, fatigue and depression.
Although gluten sensitive patients have the diarrhea, abdominal pain and other symptoms suffered by those with celiac disease, they do not have the intestinal inflammation, flattening of the absorbing villi or long-term damage to small intestines that characterizes untreated celiac disease.
Currently, the only treatment for gluten intolerance is following a gluten-free diet, which excludes all wheat, barley, rye, malt, triticale and cross-contaminated oats. Mackenthun’s makes it easy to grocery shop by placing gluten-free tags on products that contain NO gluten.
In order to follow a gluten free diet, it is important to understand what gluten is. Gluten is a protein that is found in grains such as wheat, barley, rye, malt and triticale (a cross between wheat and rye). Oats are naturally gluten-free but are often produced in facilities that contain gluten. Be sure to look for gluten-free labeling on any oats if you have a gluten allergy. Wheat, barley, rye, malt and triticale are found in many food products including flours, breads, pasta, dressings, breakfast cereals, cakes and cookies.
Gluten is not found in corn, rice, quinoa, sorghum, millet, arrowwood, amaranth,or teff. Other foods that are naturally gluten-free are fruits, vegetables, fresh meat, fresh fish or poultry, dairy products, beans, legumes (peas, peanuts) and nuts. However, it is important to read the labels of foods as these products can come in cross-contact with gluten-containing foods.
To find out more, come visit the information table during the event and speak with Meghan, Mackenthun’s in-store dietitian. Hope to see you there!
April 22nd is Earth Day and there are many ways in which you can celebrate and continue to celebrate for the next 364 days! We can make a huge impact on the environment by making small changes in our daily lives to be more sustainable. Here are 5 ways in which you can make a difference.