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Hy-Vee Dietitian: June is Dairy Month

Long summer days filled with fun in the sun require the proper fuel to power your adventures. Packed with vitamins, minerals and protein, dairy foods are the perfect choice to jump-start your day. Today, Mount Vernon Hy-Vee dietitian, Kimberly Proctor, will share three great breakfast ideas that are sure to get you in the "mooo-d" to celebrate June Dairy Month!

Tips for Adding Dairy Foods at Breakfast

• Many kids report that cereal is their favorite breakfast. Choose whole grain, lower-sugar cereals and keep plenty of low-fat milk on hand.
• Flavored milks are a fun change of pace and contain the same 9 essential nutrients as white milk.
• Substitute milk in place of water when making pancake or waffle mixes.
• Keep the blender convenient. Blending milk or yogurt and fruit into a smoothie is a refreshing summer starter.
• Prepare oatmeal and other hot cereals with milk for a nutrition and flavor boost.
• Keep low-fat yogurt on hand for easy grab-and-go breakfasts.
• Adding cheese to eggs, toast or tortillas is a savory way to add dairy nutrition.
• If time is short, involve the family in preparing recipes (like the ones below) the night before.

Egg Casserole
Serves 6

All you need:
1 cup cubed lean ham
1 cup frozen potatoes with onions and peppers
¾ cup frozen chopped spinach
½ cup lowfat shredded cheddar or Swiss cheese
6 eggs
¾ lowfat or fat free milk

All you do:
Preheat oven to 375 degrees. Lightly coat an 8x8" casserole dish with nonstick spray. Arrange the ham, potatoes, spinach and cheese in the bottom of the casserole dish. Beat the eggs and milk together in a large bowl and pour over the ingredients in the casserole dish. Bake 25-30 minutes or until lightly browned and puffed. Serve immediately with a glass of milk.

Per serving: 260 calories; 9 g fat; 3 g saturated fat; 345 mg cholesterol; 23 g protein; 21 g carbohydrates; 2 g fiber; 590 mg sodium.

Summertime Oats
Serves 4

All you need:
1 cup Hy-Vee old-fashioned oats
1 cup Hy-Vee light vanilla yogurt
2/3 cup fat free milk
3 ripe peaches, diced
¼ cup slivered almonds
1/8 tsp. nutmeg

All you do:
Combine all ingredients in a large bowl. If desired, spoon into individual jars or containers for a grab-and-go breakfast. Refrigerate overnight.
Recipe adapted from:
Per serving: 194 calories; 5 g fat; 43 mg sodium; 32 g carbohydrate; 4.5 g fiber; 7.5 g protein

Carrot Cake Parfait
(serves 1)

All you need:
¼ cup crushed pineapple in juice or diced fresh pineapple
1 container Hy-Vee Vanilla yogurt
¼ cup shredded carrots
Dash cinnamon
2 Tbsp. raisins
2 Tbsp. walnuts
Drizzle of honey (optional)

All you do:
In a clear bowl or glass, layer pineapple, half of the yogurt, carrots and remaining yogurt. Sprinkle with dash of cinnamon. Top with raisins and walnuts. Drizzle with honey if desired.
Source: Kimberly Proctor, RD LD
Per serving: 270 calories; 9 g fat; 100 mg sodium; 40 g carbohydrate; 2.5 g fiber; 8.5 g protein

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