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Kids in the Kitchen this Summer

Peachy Cantaloupe Smoothie 

Makes approximately 2 cups smoothie

All You Need:

½ cup orange juice

½ -1 cup cubed fresh cantaloupe

½ cup Hy-Vee light peach yogurt

¼ - ½ cup ice

All You Do:

  1. Place all ingredients in a blender. Blend on HIGH for 30-45 seconds, or until ice is crushed. 
  2. Pour into glass and serve immediately, or refrigerate until ready to serve. 

  
Source:
Hy-Vee

Nutrition Facts (per serving): 140 calories; 29 g carbohydrate; 0 mg cholesterol; 2 g dietary fiber; 0 g fat; 6 g protein; 0 g sat fat; 80 mg sodium; 22 g sugar; 0 g trans fat

Daily Values: 60% vitamin A, 160% vitamin C, 15% calcium, 2% iron

 


 

Turkey & Cheese Veggie Skewers

Makes 6 kabobs

All You Need:

12 cherry tomatoes, divided

12 (1-inch) circular slices zucchini, divided

12 (1-inch) circular slices yellow summer squash, divided

12 (1-inch) cubes green pepper, divided

6 (1-inch) cubes smoked turkey breast, divided

6 (1-inch) cubes low-fat cheddar cheese, divided

6 kabob skewers

All You Do:

  1. Thread tomatoes (2 each), zucchini (2 slices), squash (2 slices), green pepper (2 slices), turkey (1 cube) and cheese (1 cube) on kabobs in any order. 
  2. Enjoy immediately or refrigerate until ready to serve. 
  3. Serve with Yogurt Ranch Dip.

  

Adapted From: Jennie-O

Nutrition Facts (per serving): 90 calories; 6 g carbohydrate; 15 mg cholesterol; 2 g fiber; 3 g total fat; 10 g protein; 1 g sat fat; 320 mg sodium; 4 g sugar; 0 g trans fat

Daily Values: 10% vitamin A, 80% vitamin C, 25% calcium, 4% iron

 


 

Yogurt Ranch Dip

Makes approximately 2 cups dip 

(8 ¼-cup servings)

All You Need:

2 cups plain, non-fat Greek yogurt

1 (1 ounce) packet ranch salad dressing & seasoning mix

All You Do:

  1. In a medium mixing bowl, combine yogurt and ranch salad dressing & seasoning mix. Mix well. 
  2. Serve with your favorite veggie sticks or crackers.

Source: Spark Recipes

Nutrition Facts (per serving): 45 calories; 5 g carbohydrates; 5 mg cholesterol; 0 g fiber; 0 g total fat;  7 g protein; 0 g sat fat; 290 mg sodium; 4 g sugar; 0 g trans fat

Daily Values: 0% vitamin A, 0% vitamin C, 8% calcium, 0% iron

 


 

Chocolate Zucchini Brownies
 
All You Need:

2 cups whole grain flour

½ tsp. salt

1-1/3 cups sugar

4 tbsp. cocoa

1 tsp. baking soda

½ cup mini chocolate chips (milk or semi-sweet)

1/2 tsp cinnamon, optional

2 eggs

1/3 cup Hy-Vee Butter Spread With Canola Oil 

2 ¾ to 3 cups grated zucchini (about two 9-inch squash)

Topping Ingredients:

1-1/4 cups Hy-Vee mini chocolate chips, optional

1 tbsp. granulated sugar, optional  

½ cup chopped pecans, optional

All You Do:

  1. Preheat oven to 350 degrees. Grease and flour a 9-by-13-inch baking pan.
  2. Combine flour, salt, sugar, cocoa, baking soda, chips and cinnamon (if using). Set aside.  
  3. Combine eggs and butter spread until creamy and then add zucchini, mixing well. Fold together with dry ingredients.
  4. Spread in prepared pan. If desired, mix mini chips, sugar and pecans together for topping; sprinkle evenly over top of batter.
  5. Bake for 30 minutes or until tester comes out clean.
  6. Allow brownies to cool. Cut into 12 (3-by-4-inch) larger pieces or 16 (4-by-4-inch) smaller pieces.

Source: Cathy Gehris, Hy-Vee dietitian

Nutrition Facts (cut into 12 pieces):  370 calories, 17g fat, 6 g saturated fat, 0 g trans fat, 30 mg cholesterol, 260 mg sodium, 56 g carbohydrate, 5 g fiber, 39 g sugar, 6 g protein

 
 
 
 
 


Wind Advisory

MN AREAS AFFECTED: Blue Earth; Brown; Chippewa; Faribault; Freeborn; Lac Qui Parle; Martin; Nicollet; Redwood; Renville; Swift; Waseca; Watonwan; Yellow Medicine
Expires: 11/24/2014 6:00 PM

Wind Advisory

IA AREAS AFFECTED: Calhoun; Carroll; Cerro Gordo; Emmet; Greene; Hancock; Humboldt; Kossuth; Palo Alto; Pocahontas; Sac; Webster; Winnebago; Worth; Wright
Expires: 11/24/2014 6:00 PM