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Our blog offers content about healthcare, healthy living and the culture at Hannibal Regional.


Fruit and Oat Muffins

Fruit and Oat Muffins 

This recipe is a staple in our home. We often bake something at least once a week, muffins being the most popular. It is a quick grab and go breakfast, or snack. These are super versatile as you can use whatever fruit you have on hand, or a combination of fruit. It is a great way to use produce that has seen better days. Change it up by adding dark chocolate chips, dried fruit and/or chopped nuts, seeds etc. These whole grain muffins are high in fiber and contain 2 tablespoons of fruit per muffin. They also freeze nicely!

2.5 cups any fruit puree 
½ cup butter, softened
½ cup yogurt
½ cup brown sugar
2 eggs
1 tsp salt
2 tsp vanilla
1 tablespoon cinnamon
1 tablespoon baking powder
3 cups old fashioned rolled oats
2 cups whole wheat flour

Preheat oven to 350F.
Puree fruit until smooth. Cream butter, yogurt and brown sugar using a handheld mixer or a stand mixer. Add eggs and pureed fruit. Mix well.
Stir in salt, vanilla, cinnamon, and baking powder. Mix well to combine. Add oats and flour. Continue mixing until just combined.
Prepare 24 muffin tins with liners sprayed with non-stick cooking spray. Fill muffin pans 3/4 full of batter and bake at 350 degrees for 20-25 minutes.
Remove from oven and allow to cool.

Blog post provided by:
Katie Foster, RDN, LD
Clinical Registered Dietitian


Whole Grain Cut Out Cookies

Whole Grain Cut Out Cookies

Happy Valentine’s Day! What a great excuse to make fun heart-shaped sugar cookies. Making cookies at home allows for more wholesome ingredients, and is a great way to make memories with loved ones.  This recipe is a favorite of mine, especially because of the little hands that help make it. These cookies are made with hearty oats and whole wheat pastry flour. They are so good, they don’t even need frosting! 

INGREDIENTS

  • 1 c. butter 
  • 3/4 c. packed brown sugar 
  • 1 egg
  • 1 tsp. vanilla
  • 1 c. oats, chopped fine in blender
  • 2-1/4 c. whole wheat pastry flour OR whole wheat white flour
  • 1 tsp. cinnamon
  • 1/2 tsp. salt
  • 1/2 tsp. baking powder

INSTRUCTIONS

  1. In a large mixing bowl, beat the sugar and butter together and then add the egg and vanilla. Beat until smooth.
  2. Add the oats, flour, cinnamon, salt, and baking powder and beat until the dough comes together.
  3. Divide the dough into two pieces, wrap in wax paper and refrigerate for about 20 minutes.
  4. Preheat the oven to 350 degrees and grease (or line with parchment paper) 2 baking sheets.
  5. Remove one dough ball at a time, roll out about 1/4″ thick, cut into shapes and place on cookie sheets close together, because they don’t spread. Re-roll as needed to use up the dough.
  6. Bake the first sheet while rolling the dough for the second sheet. Bake the cookies about 8-9 minutes for thicker cookies (if you’ve rolled them thinner, they only need to bake 6-8 minutes). Set a timer! 
  7. Remove the cookies to a rack to cool before decorating.

Blog post provided by:
Katie Foster, RDN, LD
Clinical Registered Dietitian


Tips for a BETTER Heart!

Tips for a BETTER Heart

  • Primarily focus on eating fruits & vegetables. These can be enjoyed fresh, from frozen, or canned without added sugar or salt. Aim for 3-4 servings of each per day.
  • Choose WHOLE grains (oats, quinoa, kamut, wheat berries, brown rice, barley, buckwheat, millet, farro, teff), & whole wheat products (100% whole wheat bread & bread products, 100% whole wheat pasta).
  • Eat ½ cup cooked legumes such as beans, lentils or peas at least 3 times per week.
  • Limit red meat to less or equal to 4 oz. per week.
  • Use animal protein as a complement to the diet & incorporate plant-based protein as the main dish. Plants based protein includes legumes, tree nuts, quinoa, and seeds.
  • Eat omega-3 & protein-rich fish like salmon, mackerel, tuna or sardines at least 2 times per week.
  • Reduce added sugar by simply cutting current portions in half. Replace added sugars (syrups & granulated sugars) with a natural nonnutritive sweetener like Stevia, or Splenda to cut down on carbohydrates & calories. Replace sweetened beverages with no-calorie drinks, like water, carbonated water, unsweetened green or black tea, and/or plain coffee.
  • Enjoy 4 oz red wine in moderation or with one meal per day.
  • Rely on olive oil as a main added fat source.
  • Avoid hydrogenated oils, which include palm oil and palm kernel oil.

*These recommendations may not be well suited for people with kidney disease. Consult a Registered Dietitian for further questions 573-248-5370


The BEST Simple cucumber salad
Cucumber SaladCucumbers have seemed to be the star crop this year for gardeners. Cucumbers are 99% water which makes them an excellent low calorie snack, which is hydrating as well! 1 cup of sliced cucumbers has just 16 calories, with trace amount of calcium, magnesium, and potassium. Personally I love cucumbers sliced and as is but there are a lot of great cucumber salad recipes out there as well. When it comes to any recipe, I like to leave it simple. My favorite for a crisp veggie salad is a vinegar/herb combination. Below is a recipe that is pretty much in my fridge all summer long!


Ingredients
2 large cucumbers, 1/2 peeled and diced
1 sweet onion, thinly sliced
1 tablespoon salt
2 tablespoons vinegar
1 tablespoon white sugar
1 teaspoon dried dill weed, or one tablespoon fresh
1 teaspoon garlic powder
1 teaspoon ground black pepper

Prepping tip: I don’t like to peel cucumbers because their deep green skin is honestly the best part for you. However I have to admit, the skin can sometimes be bitter and not always tasteful. I take a carrot peeler and skin the cucumber lengthwise, leaving stripes so that every other section is peel/no peel.

Blog post provided by:
Katie Foster, RDN, LD 
Nutrition Services
Hannibal Regional


100 Lunch Box Ideas

100 Lunch Box IdeasProtein Rich Foods

  1. Lean turkey, roast beef, ham and/or cheese rolled up around a pickle spear
  2. Lean turkey, roast beef, ham and/or cheese cut into squares or with mini cookie cutter for a DIY “lunchable”. Put into muffin wrappers to divide
  3. Lean turkey, roast beef, ham and/or cheese slices in lettuce wraps
  4. Lean turkey, roast beef, ham and/or cheese rolled up in whole wheat tortilla, or sliced into pinwheels
  5. Cheese cubes or string cheese
  6. Hummus, refried beans, or any bean dip
  7. Hard-boiled eggs
  8. Cottage cheese 
  9. Yogurt
  10. Chicken salad
  11. Tuna salad
  12. Egg salad
  13. Ham salad
  14. Chicken, beef, black bean and/or veggie  quesadilla
  15. Build-Your-Own-Taco (whole wheat tortilla + cheese + tomatoes + meat + avocado + onion + peppers + shredded lettuce + salsa/sourcream etc.)
  16. Build-Your-Own-Pizza (whole wheat English muffin, whole wheat pita or tortilla shell + sauce + cheese + mushroom + meat + chopped broccoli + onion + peppers etc.)
  17. Burritos 
  18. Egg Frittatas
  19. Nuts 
  20. Nut butters (peanut, almond, soynut, cashew) on celery, apples, bread, crackers etc.
  21. Sunflower seeds, pumpkin seeds, hempseeds
  22. Leftover rotisserie chicken, shredded pork, roast etc.
  23. Grilled cheese
  24. Quinoa salads

Thermos Ready

  1. Anything leftover!
  2. Spaghetti
  3. Soups
  4. Stews
  5. Beans and rice
  6. Refried beans and cheese
  7. Homemade mini meatballs (can be pre-made and frozen)
  8. Whole wheat pasta with shredded cheese and steamed veggie
  9. Lentils 
  10. Pesto over whole wheat noodles
  11. Stir fry
  12. Oatmeal 

Grains/Starch

  1. Mini whole wheat bagels
  2. Whole wheat pita pockets
  3. Whole grain crackers (Triscuit, wheat thins)
  4. Baked tortilla chips
  5. Soba noodle salads
  6. Whole wheat pasta salad
  7. Quinoa or couscous salads
  8. Mini whole wheat pancakes or waffles
  9. Rice cakes
  10. Whole wheat French toast

Fruit

  1. Grapes, fresh or frozen
  2. Strawberries, raspberry, blueberries, blackberries
  3. Mandarin oranges, fresh orange, grapefruit or tangerine
  4. Pears, fresh or canned in juice
  5. Cantaloupe, watermelon, honeydew
  6. Frozen fruit slushy in reusable pouch 
  7. Applesauce
  8. Dried fruit, boxed raisins/Craisins  
  9. Freeze dried fruit
  10. Fruit leather
  11. Avocado slices or guacamole

Veggies

  1. Celery sticks
  2. Carrot sticks, baby carrots
  3. Sweet bell peppers
  4. Broccoli/cauliflower
  5. Olives, Pickles
  6. Pickled beets
  7. Edamame
  8. Sugar snap peas
  9. Grape tomatoes
  10. Sweet potato/potato wedges
  11. Homemade sweet potato/potato chips
  12. Mixed greens salad
  13. Frozen peas
  14. Fresh green beans
  15. Cucumber slices
  16. Radishes 
  17. Kale chips

Savory Snacks

  1. Pita chips baked with favorite seasonings
  2. Homemade tortilla chips baked with favorite seasonings
  3. Popcorn
  4. Trail mix
  5. Jerky
  6. Blue corn chips
  7. Rice crackers
  8. Cottage cheese dip for veggies
  9. Cream cheese or sour cream dip for veggies

Sweets

  1. No bake cookies/bars
  2. Fortune cookie
  3. Homemade mini muffins
  4. Waffle sandwiches 
  5. Hershey kiss, or a few chocolate chips
  6. Granola bar
  7. Graham crackers
  8. Yogurt cream cheese dip for fruit
  9. Banana chips
  10. Chocolate covered nuts or raisins
  11. Pudding cup/homemade pudding

Fun Extras

  1. Colorful/decorative napkin
  2. Sticky note
  3. Sticker
  4. Joke written on napkin, answer inside
  5. Cloth napkin so they feel fancy
  6. Silly drawing

Source: realmomnutrition.com