Written by Melanie Maldonado - Dietetic Intern at University of Minnesota School Public Health

Wild Harvest Beans are your Dietitian's Choice, 2 - 15 oz cans for $3.00

5-minute bean salad
Recipe adapted from Super Natural Simple 
Ingredients:

• 2 cans cannellini beans, drained and rinsed (rinsing removes excess salt) or prepared dry beans
• 1/4 cup marjoram or oregano leaves
• 1/4 cup fresh parsley
• 3 cloves garlic
• 1/4 teaspoon salt 
•  1/3 cup extra-virgin olive oil
• 1/2 cup toasted sliced almonds or homemade croutons
• black pepper
• parmesan (optional)

Place beans in a medium serving bowl.
​In a blender or food processor, pulse marjoram or oregano, parsley, garlic, salt, and oil. Toss with the beans and almonds or croutons. Top the salad with black pepper and parmesan. 

Sources:
https://usdrybeans.com/health-nutrition/bean-facts/#FAQ1no7
https://www.healthline.com/nutrition/increase-iron-absorption#TOC_TITLE_HDR_4
Salt, Fat, Acid, Heat by Samin Nosrat
https://www.thekitchn.com/perfectly-cooked-beans-leave-t-96360
https://www.washingtonpost.com/lifestyle/wellness/kombu-a-nutritional-powerhouse-from-the-sea/2013/01/29/aa4bb830-4ad4-11e2-a6a6-aabac85e8036_story.html
https://www.medicalnewstoday.com/articles/318413#organ-meats
https://www.foodnetwork.com/healthyeats/healthy-tips/are-red-kidney-beans-toxic
Super Natural Simple by Heidi Swanson

*written by Melanie Reese, Dietetic Intern University of MN - School of Public Health

Dates are naturally very sweet yet contain no added sugar and have a low glycemic index. They are also a good source of fiber, magnesium, potassium, and copper. Dates are also high in antioxidants, which may protect the body and reduce risk of several diseases. 
​
The glycemic index is a measure of how quickly a food causes blood sugar levels to rise. Foods that have a high glycemic index cause blood sugar spikes which causes the body to produce more insulin. This can lead to drops in energy and mood. Over time, this cycle can lead to diabetes and other diseases. Examples of foods that have a high glycemic index are white sugar and sugary foods like pop. ​

By Ricardo Cuisine
​https://www.ricardocuisine.com/en/recipes/5263-date-squares-the-best

Ingredients
Filling

• 2 1/2 cups (425 g) Medjool dates, pitted and chopped (lightly packed)
• 1 cup (250 ml) water
• 2 tbsp (30 ml) lemon juice
• 2 tbsp brown sugar
• 1/2 tsp baking soda

Crisp

• 1 3/4 cups (175 g) quick-cooking oats
• 1 cup (150 g) unbleached all-purpose flour
• 3/4 cup (160 g) brown sugar
• 1/4 tsp baking powder
• 3/4 cup (170 g) semi-salted butter, softened

Directions
​

1. With the rack in the middle position, preheat the oven to 350 °F (180 °C). Line a 20-cm (8-inch) square baking dish with a strip of parchment paper, letting it hang over both sides. Butter the other two sides.

Filling

1. In a pot, bring the dates, water, lemon juice, and brown sugar to a boil. Add the baking soda and simmer for 5 minutes, stirring constantly with a wooden spoon, or until the dates have fallen apart. Let cool.

Crisp

1. In a bowl, combine the oats, flour, brown sugar, and baking powder. Add the butter and stir to combine.
2. Spread half the crisp in the baking dish and press firmly. Layer with the date mixture. Cover with the remaining crisp and press lightly. Bake for 55 minutes or until the crisp is golden brown. Let cool on a wire rack for 4 hours. Unmould and cut into 16 squares.

Sources:
https://joolies.com/
https://woodspurfarms.com/medjool-and-pitted-dates/
​https://www.healthline.com/nutrition/medjool-dates#nutrients
https://www.medicalnewstoday.com/articles/high-glycemic-index-foods#benefits-of-low-gi-diet
​

*written by Andrew Akhaphong, Mackenthun's Fine Foods Registered & Licensed Dietitian; Adapted from Cat Daoheuang 

Your Dietitian's Choice this week is personal watermelon for $4.99 each from July 22nd thru July 28th. 

Everyone knows watermelon – green and striped on the outside, pink and red on the inside. A summer staple, watermelon is a delicious and juicy snack to enjoy while they are still available this season. Did you know that watermelon originated from South Africa five millenniums ago? Watermelon has much evolved from how they were 5,000 years ago, but there is still debate whether it is a fruit or vegetable.  Read more to learn about watermelon. 

The first watermelons can be traced back to the deserts of southern Africa, where it still grows wild today. Watermelons used to be tough, drought-tolerant, and used for its ability to store water for tribes crossing the Kalahari Desert.
​
​The first recorded watermelon harvest occurred about 5,000 years ago in Egypt. Egyptian hieroglyphics have depictions of watermelon on the walls of ancient buildings. Watermelons were often placed in the burial tombs of kings to nourish them in the afterlife. Watermelons were then brought to countries along the Mediterranean Sea by merchant ships. By the 10th century, watermelon made it to China, now the world’s top producer of watermelons. 


Watermelons were spreading through the rest of Europe through the Moors by the 13th century. The Greeks and Romans considered watermelon to have medicinal properties and healing properties. Watermelon was also used as a diuretic and treatment for children who suffered a heatstroke. By the 17th century, watermelon was widely planted throughout Europe and had become a familiar garden crop in the warmer areas. 

European colonists and the African slave trade are thought to have introduced watermelon to the Americas. It was found growing in Florida as early as 1576 and in Massachusetts by 1629. Thomas Jefferson grew watermelon at Monticello and the Native Americans from the Mississippi Valley south to Florida grew them as well. 

Watermelon selection (saving the seeds of superior melons) began almost as soon as the crop was cultivated. However, during the 20th century, the USDA funded a watermelon breeding project at its Charleston, SC facility. One product of this research was a large, oblong light green melon that became known as "the grey melon from Charleston." Nearly 70 years later, Charleston Grey watermelons are still widely planted variety known for its high yields, disease resistance and table quality. 
​
Did you know there is also yellow watermelon? Yellow watermelon was cultivated around 5,000 years ago in Africa before the well-known pink and red watermelon varieties. The yellow varieties usually taste a bit sweeter and have a more honey-like flavor in comparison to the pink ones. However, yellow watermelon lacks lycopene, the antioxidant that makes tomatoes red. Instead of lycopene, yellow watermelon has beta-carotene, which is a powerful antioxidant that protects against cancer.

Ingredients
- 4 cups stale or fresh rustic sourdough bread or peasant bread, cut into cubes
- 1 1/2 lbs watermelon, sliced or cut into bite sized chunks
- 8 ounces cherry tomatoes, halved
- 1 cucumber, seeds removed, quartered and sliced
- 1/2 red onion, thinly sliced
- 1 bunch basil, cut chiffonade
- 1/3 cup extra virgin olive oil
- 2 tablespoons red wine vinegar
- Pinch of salt and black pepper

Directions
1. If using fresh bread: Preheat oven to 300˚F. Place bread cubes on a baking sheet and drizzle with 1 tablespoon olive oil and a pinch of salt. Bake for 15 minutes, until dried out and crunchy. Remove and set aside to cool. (If using stale bread, skip this step).

2. In a large mixing bowl, toss watermelon, tomatoes, onion, and cucumber together. Set aside to rest while making the vinaigrette.

3. Make the vinaigrette: Combine all ingredients and whisk together until thoroughly combined.

4. Add the stale (or previously dried out) bread cubes and vinaigrette to the watermelon mixture. Toss until thoroughly combined.

5. Let the salad sit for about 20 to 30 minutes, to let dried bread infuse with the salad juices. Stir occasionally if desired to keep vinaigrette thoroughly mixed.

6. Add basil chiffonade just before serving.​

​Sources:
https://www.watermelon.org/watermelon-101/facts-faqs/ 
https://ipm.missouri.edu/MEG/2020/7/watermelon-DT/ 
https://helloyummy.co/mustard-watermelon/ 
https://www.yahoo.com/lifestyle/dont-judge-tried-enjoyed-watermelon-195115681.html 
https://farmflavor.com/lifestyle/what-is-yellow-watermelon/ ​

*written by Andrew Akhaphong, Mackenthun's Fine Foods Registered & Licensed Dietitian

Add a splash of Bragg® Apple Cider Vinegar into your beverage; your Dietitian's Choice this week for $4.09 each on 16 oz.

Like all vinegars, apple cider vinegar (ACV) comes from a long fermentation process. 

1. Harvest apples are washed and chopped/mashed​
2. The prepared apples are covered in water and left to ferment in room temperature, producing alcohol
3. The natural bacteria on apples uses the alcohol as food and produces acetic acid which gives vinegar its pronounced acidity

There are also some differences between apple cider vinegar and its white vinegar counterpart.

1. Apple cider vinegar comes in either 5% or 6% acetic acid
2. White vinegar comes in either 5% to as high as 10% acetic acid
3. Only white vinegar comes as distilled which simply means it is lower in acetic acid
4. White vinegar, because it comes at the highest acetic acid strength, is ideal as a cleaning agent
5. White vinegar is fermented from a vodka-like grain alcohol, but is considered gluten-free unlike malt vinegar​

Fact: Apple cider vinegar has been researched to show it may reduce cholesterol levels.

In a peer-reviewed meta-analysis, it was found from 8 studies that persons with diabetes who consumed 1 tablespoon of apple cider vinegar in a full serving of water and doing a 2000-calorie diet were able to see a reduction their total cholesterol by an average of 21 milligrams in 8 weeks; however, persons studied who do not have diabetes did not see any improvements in total cholesterol using the same interventions.

Myth: Apple cider vinegar may help with weight loss.

There are little scientific studies at this time that supports the claim that apple cider vinegar helps with weight loss.

​One particular study in 2009 examined 175 people who either drank water with no vinegar, one tablespoon of vinegar with water, or two tablespoons of vinegar with water. Those who drank vinegar with water regardless of the dose lost on average 2 to 4 pounds in 12-weeks. The problem with this study though, is no where did the researchers specify if vinegar used was apple cider vinegar; thus, it is hard to determine whether this study supports the claim that apple cider vinegar helps with weight loss.

Another study in 2018 examined 39 people in which half did a calorie deficit diet and the remainder did both a calorie deficit diet with 2 tablespoons of apple cider vinegar in water for 12 weeks. The study found those who had both interventions lost on average 2 pounds within 12-weeks while a calorie deficit diet alone only lost on average 1 pound. 

mMyth: Apple cider vinegar supports blood sugar control

There are limited studies at this time that supports the claim that apple cider vinegar may help support blood sugar control for those with diabetes.

​A study in 2009 investigated 5 participants at for 4 weeks. The subjects were given 60 mL of water and a meal of mashed potatoes; blood drawn for insulin response and blood sugar levels. At another time, the participants again had 1 tablespoon of apple cider vinegar with 40 mL of water followed by a meal of mashed potatoes; blood drawn for insulin response and blood sugar levels. The study concluded that apple cider vinegar did not slow down insulin response and blood sugar levels continue to be high.

The problem with this study is that it did not specify if the participants had diabetes and, that it was only 5 people being investigated. 

For individuals with heart health concerns, especially when it comes to cholesterol level, it is safe to say that 2 tablespoons of apple cider vinegar in a full serving of water daily may help reduce total cholesterol levels without any adverse concerns.

In addition, apple cider vinegar has been found to positively have impacts outside of health including acting as a natural hair conditioner, cleaning, and as a skin moisturizer. 

*written by Andrew Akhaphong, Mackenthun's Fine Foods Registered and Licensed Dietitian

Love ciabatta? The easy part is done for you - 
Take and bake with New French Bakery® Ciabatta, your Dietitian's Choice this week from July 8th to July 14th for $3.49 ea on 14 oz portions. 

The word "ciabatta" is Italian for slipper due to its shape resembling like one when it is sliced. Thought to be a traditional bread from the old world, ciabatta was in fact invented in the 1980's by a small baker in Rovigo, Veneto, Italy, as an affinity towards the French baguette. 

Ciabatta is simply made with water, a high-gluten yielding flour, and dry yeast. Unlike the French baguette, ciabatta it is made with a higher hydration volume which helps develop ciabatta its iconic holes in its interior. Ciabatta is also similar to that of sourdough (which uses active yeast) as ciabatta is a fermented bread; however, it is not fermented long enough to get that sour, lactic acid flavor that sourdough has. 

Although ciabatta is not known for its nutritional benefits, you may have noticed how many times its been featured as a bread item on many menus at your favorite dining establishments.

With a crusty exterior and a soft interior, ciabatta is quite a popular choice as the bread for sandwiches. Given its high-gluten content and hydration volume to create its interior and strength, it is not as much prone to getting soggy from condiments and other sandwich stuffing compared to other breads. 

In addition...

• Serve it with extra-virgin olive oil and balsamic vinegar. Slice ciabatta bread into thick slices or triangles and serve warm, as an appetizer alongside a small bowl of extra-virgin olive oil and balsamic vinegar. You can also use flavor the oil with chili flakes, basil, oregano, and garlic.
• Burger Buns: Swap out your usual burger buns with ciabatta bread. Spread mayonnaise on toasted ciabatta bread slices and fill with a veggie or meat patty, lettuce, and tomatoes.
• Garlic Bread: Brush slices with melted butter or olive oil and spread minced garlic on top. Toast in the oven until the edges are golden.
• Croutons for salads: For the best croutons, use stale ciabatta. Chop or tear the bread into bite-sized pieces and tossed in olive oil, oregano, and minced garlic. Bake the pieces until they become lightly browned and crispy.

By Liz Berg of That Skinny Chick Can Bake, February 1, 2018
​https://www.thatskinnychickcanbake.com/ciabatta-cubano-sandwich-recipe/#mv-creation-201-jtr

Ingredients:
​Cuban Roast Pork:

•  3 pound pork shoulder roast
•  4 cloves garlic, minced
•  1 teaspoon cumin
•  1 teaspoon freshly ground black pepper
•  2 tablespoons minced fresh oregano
•  1/4 cup fresh orange juice
•  2 tablespoons fresh lime juice
•  2 tablespoons olive oil
•  1 teaspoon kosher salt

For sandwich:

•  1 loaf ciabatta bread
•  2-3 tablespoons mayonnaise
•  2-3 tablespoons Dijon mustard
•  3/4 pound sliced deli ham
•  Sliced garlic pickles
•  1/4-1/2 pound sliced Swiss cheese (I used 1/4 pound)

1. Directions:
2. Combine the garlic, cumin, pepper, oregano, orange juice, lime juice, olive oil, and salt in a bowl and whisk to combine. Place the pork and marinade in a large Ziploc bag and refrigerate at least two hours or overnight, flipping a few times.
3. To roast, preheat oven to 275°. Line a rimmed baking sheet with two layers of heavy-duty aluminum foil. Place pork plus some of the marinade on the pan and fold up the top layer of foil, crimping the edges together while leaving an air pocket inside the foil.  Place in oven and roast for 3 hours.
4. At the 3 hour mark, open the foil, and set the oven to 325°. Roast 2-3 more hours, basting on occasion until the meat is fall apart tender. Remove pork from the oven and let the pork rest until it's cool enough to shred into bite-sized pieces, discarding excess fat.
5. To make sandwiches, cut the ciabatta in half lengthwise.
6. Mix together equal amounts of the mayonnaise and Dijon and spread on one half of the loaf. Top with a layer of cheese, then sliced ham, shredded pork, pickles, and then more cheese. Top with the other half of the bread.
7. Cut into slices and grill on your panini maker or cook in a skillet weighing down the top of the sandwich with a cast iron pan or another weight. Sandwiches are ready when the cheese is melted and the meat is warm.

*written by Andrew Akhaphong, Mackenthun's Registered & Licensed Dietitian

Lactose intolerant? Do not fret - Simply® Almond gives you an option to enjoy your "dairy" without the side effects from lactose. This is the Dietitian's Choice on 2 for $6.00 - 46 oz containers from July 1st thru July 7th. 

According to the FDA Code of Federal Regulations 21, Section 133.3 states

• Milk means the lacteal secretion, practically free from colostrum, obtained by the complete milking of one or more healthy cows, which may be clarified and may be adjusted by separating part of the fat therefrom; concentrated milk, reconstituted milk, and dry whole milk. Water, in a sufficient quantity to reconstitute concentrated and dry forms, may be added.
• Nonfat milk means skim milk, concentrated skim milk, reconstituted skim milk, and nonfat dry milk. Water, in a sufficient quantity to reconstitute concentrated and dry forms, may be added.

There is a lot of debate weather to call non-dairy alternatives milk or milk products given the definition of milk by the FDA. Thus, many producers of non-dairy alternatives may refer to their products as simply plant-based alternative beverage, or, combine the word milk with the ingredient of what it is.

• example) almondmilk, soymilk, cashewmilk versus almond milk, soy milk, cashew milk

Unlike dairy milk beverages, almondmilk, along with other plant-based alternatives made from nuts, are made quite differently.

The process of almondmilk as shown above involves...

1. Soaking almonds in water to soften up its tissue
2. Rinsing almonds clean after soaking
3. Blending the almonds in clean water
4. Straining the almond pulp from the water
5. Almondmilk ready-to-serve ​

Though one may find many recipes for homemade almondmilk, it is still important to know homemade almondmilk is not as nutrient-dense as store-bought almondmilk or dairy milk itself.

The reason being is store-bought almondmilk and dairy milk is always fortified with nutrients like Vitamin D (and calcium for almondmilk) to ensure young children are getting what they need to develop and grow. In addition to, they often contain more calories from added sugars (in almondmilk) or fat (in dairy milk) to prevent risk for unplanned weight loss.

According to a study in 2018 published in Nutrients by Kim, Keogh, and Clifton, drinking 1 cup of almondmilk daily contains a rich source of oleic acid. It may help reduce cholesterol by 6% and triglycerides by 14%, improving heart health. 

Store-bought almondmilk is lower in calories, especially if you purchase unsweetened. Although almonds are high in fat, it is important to remember most of those fats are healthy fats to reduce cholesterol levels. Store-bought almondmilk is also diluted with more water to make it equivalent to a a dairy milk beverage at skim or 1% fat category. 

Unlike dairy milk, almond milk is a naturally high source of Vitamin E. Vitamin E is important healthy skin, eyes, and red blood cells. 

References:
​https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6316378/

*written by Andrew Akhaphong, Mackenthun's Fine Foods Registered & Licensed Dietitian

Ready to give your summer goals a little more boost? Your Dietitian's Choice is zucchini for $1.69 each from June 17th thru June 23rd. 

Zucchini, also known as courgette or baby marrow, is a summer squash whose a member of the Cucurbita family. The name, zucchini, comes from the Italian word, "zucca" which means pumpkin or squash. 

Within the Cucurbita family, the zucchini is also related to cucumbers, watermelon, cantaloupe, pumpkins, and the majority of the winter squash family.

Most laypersons would classify zucchini as a vegetable; however, it is actually a fruit of the plant as it develops from its flowers (see image below).

Zucchini is mildly sweet with fruity and vegetable notes. It is picked young from the plant when the seeds and flesh are soft and underdeveloped while the skin thin. Mature zucchini can be eaten when prepared properly as the skin is tough and thick, it is bitter in flavor, its seeds fully developed with its shell covering, and meaty flesh. 

​Zucchini can be spiralized, shredded, sliced, stuffed, grilled, sauteed, fried. The posibilities are endless!

Zucchini is often used a substitute for low-carbohydrate dietary patterns such as a noodle substitute for pasta dishes. One cup of cooked zucchini provides approximately 17 calories while one cup of cooked pasta provides approximately 200 calories! For someone who is looking to cut down on their weight or incorporate more nutrients, zucchini is perfect! The downside of zucchini using it as a substitute for things like pasta is their water content - it cooks down a lot. It is recommended to plan to prepare more zucchini for uses like this, or, do a quick blanche in boiling water to soften it up a little bit but hold its shape.

Zucchini contains three types of Vitamin A - lutein, zeaxanthin and beta-carotene. All of these nutrients are vital for eye health, especially for the reduction in risks of age-related visual disorders. In addition, these types of Vitamin A also acts as antioxidants inflammation and risks of certain cancers. 

Zucchini contains two fibers - soluble and insoluble. Soluble fiber acts as a food source for your gut bacteria to create short-chain fatty acids which are important for skin health and absorbing certain nutrients. In addition, short-chain fatty acids help reduce inflammation and risks or certain gut disorders. Insoluble fiber provides bulk and supports gut regularity. 

By Chunga of Damn Delicious
​https://damndelicious.net/2014/06/21/baked-parmesan-zucchini/

Ingredients
- 4 zucchini, quartered lengthwise
- 1/2 cup freshly grated Parmesan
- 1/2 teaspoon dried thyme
- 1/2 teaspoon dried oregano
- 1/2 teaspoon dried basil
- 1/4 teaspoon garlic powder
- Kosher salt and freshly ground black pepper, to taste
- 2 tablespoons olive oil
- 2 tablespoon chopped fresh parsley leaves​

Directions
1. Preheat oven to 350 degrees F. Coat a cooling rack with nonstick spray and place on a baking sheet; set aside.

2. In a small bowl, combine Parmesan, thyme, oregano, basil, garlic powder, salt and pepper, to taste.

3. Place zucchini onto prepared baking sheet. Drizzle with olive oil and sprinkle with Parmesan mixture. Place into oven and bake until tender, about 15 minutes. Then broil for 2-3 minutes, or until crisp and golden brown.

4. Serve immediately, garnished with parsley, if desired.​