Heavenly Homegrown Produce!

What is Homegrown?
At Meijer, Homegrown products are those that are grown or produced within our 5 state regions of Michigan, Indiana, Ohio, Illinois and Kentucky. Meijer builds relationships directly with over 65 local farmers and inspects product quality before it hits our store shelves. You get the best produce fresh from the family farm to your family table!

Buying Homegrown also supports our local economy, benefits the environment and is an affordably delicious way to add more nutrition to your daily meals.

Homegrown Facts:
• Nearly 75 varieties of homegrown produce are sold at Meijer, accounting for 30% of all produce sold in our stores during peak season
o Last year Meijer sold 20 million pounds of Michigan apples!
• Homegrown supports the local farmer and economy – Meijer will pump $60 million back in to local communities through our homegrown partnerships
• Local buying reduces shipping costs related to fuel consumption, which is also good for the environment by reducing emissions
• Most importantly, Meijer shoppers get the freshest, highest quality produce at a great value.

Picking Homegrown Produce:

Blueberries (NuVal Score 100): Sweet and succulent – these Michigan gems are packed with nutrients that help prevent heart disease, reduce cancer risk, contribute to gut health and regularity, and strengthen the immune system. 1 Cup = 80 Calories.
Selection: Blueberries should be firm and plump with uniform size and color. The coloring of fresh berries should be deep purple to nearly black with a silver to white frost on the skin. They should also be dry and free from leaves and stems.
Avoid: Overripe or old berries have a dull appearance and are soft, with dimpled skin or leaking juice.
Storage: Refrigerate. Use within 5-7 days.

Cabbage (NuVal Score 100): Excellent source of vitamin C and a good source of fiber. Cabbage is a cruciferous vegetable--which appear to lower our risk of cancer more effectively than any other vegetables or fruits. 1 cup cabbage = 20 calories.
Selection: Good quality product will be semi-solid, well-rounded and fairly heavy in relation to size. Even green coloring means good flavor and vitamin content. Cabbage with fairly thick and pliable leaves will be more tender and juicy.
Avoid: Avoid cabbage that has thin, wilted leaves which are a sign of old cabbage. Oblong and cracked heads mean poor quality from growing conditions.
Storage: Store cabbage in an air tight bag or container in the refrigerator for up to one week.

Honeyrock Melons or Cantaloupe (NuVal Score 100): Excellent source of potassium and the antioxidant beta-carotene, and it's a good source of fiber, vitamin C, and folate. 1 cup melon = 25 calories.
Selection: A good quality cantaloupe will have large webbing or netting on the skin, have yellowish orange coloring, and is slightly soft on the stem end (firm elsewhere). It will have a fragrant smell at the stem end and stem end should be a smooth and well rounded cavity. You might be able to hear the seeds rattle inside a juicy melon when shaken.
Avoid: melons with a rough stem end with portions of the stem remaining. This means the melon was harvested too early. Melons with green coloring, soft or sunken spots, or dark and dirty spots that look moldy are all signs of poor quality.
Storage: Cantaloupes pick up other odors easily so don’t store close to cut onion, garlic or other very aromatic foods. The whole melon will refrigerate up to five days (you may wish to wrap the melon in plastic wrap first). Cut melon stored in an airtight container will keep in the refrigerator 3 to 5 days.

Corn (NuVal Score 91): A good source of fiber and B vitamins (thiamin and folate), vitamin C, and the antioxidants lutein and zeaxanthin which reduce risk for age-related macular degeneration (a leading cause of blindness). One 7” ear of corn = 80 calories.
Selection: Good quality corn has full, evenly formed filled ears with straight rows of kernels. The husks will be fresh-looking and bright green, and the silk ends free of decay or worm damage. Pull back the husk slightly to inspect kernels. Be sure the coloring of the kernels is bright and shiny and that kernels appear plump.
Avoid: Avoid corn that has shriveled, burned looking husks, or has dark-colored slime in the tassel. Large kernels, those with dark yellow dents and wrinkled kernels are indications of old corn. Also avoid underdeveloped kernels lacking good color (except in the white variety) and short or crooked ears that are not filled almost to the tip with kernels.
Storage: Store sweet corn in the refrigerator for up to three days. Keep the husk attached to the sweet corn during storage; it will help protect and retain the corn’s moisture content. If the husk is already removed, refrigerate fresh corn in a plastic bag and use within 3 days.

Cucumbers (NuVal Score 93): The cucumber is a fair source of vitamin C and contains caffeic acid which helps to reduce swelling and soothe skin irritations (such as sunburn). The skin of the cucumber contains minerals, including silica which helps maintain collagen and other connective tissues. One cup sliced cucumber = 20 calories.
Good quality cucumbers are an even dark-green color, firm and relatively thin, but can be either long or short. The thin skin of the cucumber does not require peeling unless waxed. English or hothouse cucumbers grow up to 2 feet long and are virtually seedless and claim to be burpless. They are usually sold in grocery stores shrink-wrapped.
Avoid: Avoid cucumbers that are soft, yellow or wrinkled on the ends. Huge fat cucumbers may be full of large seeds and bitter.
Storage: Refrigerate cucumbers up to one week in a sealed plastic bag in the refrigerator.

Green Beans (NuVal Score 100): Good source of vitamin A, vitamin C, folate, potassium and dietary fiber. One cup green beans = 45 calories.
Selection: Choose beans that have a smooth feel and bright green color. Beans should be free of brown spots or bruises. They should have a firm, crisp texture and 'snap' when broken.
Avoid: Limp, dull colored green beans and those with significant brown spots or bruises.
Storage: Store unwashed fresh beans pods in a plastic bag kept in the refrigerator crisper. Whole beans stored this way should keep for about seven days.

Kale (NuVal Score 100): Excellent source of vitamin A, vitamin C, dietary fiber and a good source of calcium and B vitamins including folate. A close relative to broccoli, kale contains many cancer fighting antioxidants and may help with cell detoxification. Kale is also a good source of lutein which reduces risk for cataract and macular degeneration. One cup kale = 35 calories.
Selection: Choose firm, deeply colored leaves and moist hardy stems. Leaves should look fresh, be un-wilted; free of signs of browning, yellowing and small holes. Smaller-sized leaves will be more tender and have a more mild flavor than those with larger leaves.
Avoid: Very large kale since these would be tough, also avoid wilted or browning kale.
Storage: Store in a plastic bag in the refrigerator crisper. Wash just before using to keep crisp. Kale can be kept in the refrigerator for several days; although it is best when eaten with the first few days of purchase (bitter flavors will become more prominent the longer the kale is stored).

Lettuce (Leaf, Romaine) (NuVal Score 100): Excellent source of vitamin A, vitamin C and folate. Romaine and leaf lettuces are also good sources of fiber, aiding in digestion. One cup lettuce = 15 calories.
Selection: Good quality leaf and Romaine lettuce will have fairly large, loose heads and thick, “crumpled” or crisp looking leaves. The leaves will be medium to dark in color blending to nearly white ribs or veins. A sweet or bitter smell at the stalk end indicates a sweet or bitter flavor.
Avoid: Avoid lettuce with thin, wilted leaves and brown spots near the stalk end. Very solid, light-colored heads indicate a larger core and less flavor.
Storage: Store in airtight bag or tightly wrapped romaine will keep up to ten days. Leaf lettuces can be stored wrapped in a damp paper towel and then sealed in a plastic bag can be stored up to five days. All lettuce should be stored in a refrigerator crisper drawer away from fruit.

Radishes (NuVal Score 99): Good source of potassium and folic acid. A member of the cruciferous vegetable family, radishes provide cancer fighting antioxidants and may help in liver detoxification. One cup radishes = 20 calories.
Selection: Good quality radishes will be smooth, firm, and small to medium sized. The coloring will be an even bright cherry red free of blemishes or scars. The tops will be bright green and appear crisp.
Avoid: Radishes that are soft, dull-colored, have white or brown scars, or black spots. If the tops are yellow, limp or slimy, the radishes are either old or have not been refrigerated properly.
Storage: Remove and discard leaves if on at time of purchase. Store unwashed radishes in an airtight bag in the refrigerator for up to 5 days.

Summer Squash and Zucchini (NuVal Score 99): A good source of vitamin C, vitamin A, and the mineral manganese. Zucchini also provides lutein, an antioxidant that benefits eye health. One cup sliced = 20 calories.
Selection: Good quality zucchini should be firm, smooth-skinned and smaller in size and the surface will be shiny. Larger squash are good for stuffing.
Avoid: Soft, wrinkled, blemished or dull in appearance. Large squash will be less tender and contain more seeds than a smaller product.
Storage: Unwashed squash will refrigerate up to a week in a plastic bag, though it is best used within 2 or 3 days of purchase. To prevent decay do not wash until ready to use. Keep away from moisture as it will speed the decaying process.
 
Recipes:

Berry Breakfast Pizza
Serves 2
Ingredients:
2 Wheat English muffin
3 Tbls. Meijer Light Cream Cheese
2 tsp. Honey
1/2 Cup Fresh Strawberries, Capped and quartered
1/2 Cup Fresh Blueberries
Directions:
1. Preheat oven to 425 degrees.
2. Mix cream cheese with honey and spread over top of both halves of English Muffins.
3. Place in oven (or toaster oven) and bake until edges are lightly browned. Remove from oven.
4. Arrange fruit on top and enjoy!
Nutritional Information (per serving): Calories 250, Fat 6g, Carbohydrate 42g, Fiber 6g.

Cabbage and Radish Slaw with Garlic Vinaigrette

Serves 8-10

Ingredients:

1/4 cup Meijer olive oil
1/4 cup white wine vinegar
1 tbsp McCromick Perfect Pinch Basil & Garlic Seasoning
1 tbsp sugar
1/2 tsp salt
3 cups shredded green cabbage
1/2 cup shredded red cabbage
1/2 cup sliced radishes

Directions:
1. Mix oil, vinegar, seasoning, sugar and salt in large bowl. Add coleslaw mix, red cabbage and radishes; toss to coat well. Cover.

2. Refrigerate 1 hour or until ready to serve.

Nutrition Information (per serving): Calories 103, Fat 7g, Cholesterol 0mg, Sodium 285mg, Carbohydrate 9g, Dietary Fiber 2g, Protein 1g

Recipe adapted from McCormick

Corn and Basil Cakes
Serves 5 (2 cakes each)

½ cup white whole-wheat flour (such as King Arthur)
½ cup Meijer low-fat milk
2 large eggs
2 tbsps. Meijer canola oil
½ tsp. baking powder
½ tsp. salt
¼ tsp ground pepper
2 cups fresh corn kernels (about 2 large ears or frozen)
½ cup chopped fresh basil

1. Whisk flour, milk, eggs, 1 tbsp. oil, baking powder, salt and pepper in a medium bowl until smooth. Stir in corn and basil.
2. Brush a large nonstick skillet lightly with some of the remaining 1 tbsp. oil; heat over medium heat until hot (but not smoking). Cook 4 cakes at a time, using about ¼ cup batter for each, making them about 3 inches wide. Cook until the edges are dry, about 2 minutes. Flip and cook until golden brown on the other side, 1 to 3 minutes more. Repeat with the remaining oil and batter, making 10 cakes total. Reduce the heat as necessary to prevent burning.

Serve Corn Cakes as a side dish with barbecued chicken or pork chops and a green salad.
Source: Eating Well

Nutrition Information (per serving): Calories 180, Total Fat 9g, Cholesterol 86mg, Sodium 329mg, Carbohydrate 21g, Fiber 2g, Protein 7g

Cannellini Bean & Kale Soup
Serves 8
Ingredients:
1 tablespoon Meijer olive oil or Meijer canola oil

8 large garlic cloves, crushed or minced

1 medium yellow onion, chopped

4 cups chopped raw kale

4 cups Meijer reduced-sodium chicken or vegetable broth

2 (15 ounce) cans Bush’s white beans, such as cannellini or navy, undrained

4 plum or roma tomatoes, chopped

2 teaspoons dried Italian herb seasoning Salt and pepper to taste

1 cup chopped parsley
Directions:
1. In a large pot, heat olive oil. Add garlic and onion; sauté until soft.
2. Add kale and sauté, stirring, until wilted.
3. Add broth, beans, tomato, Italian herb seasoning, salt and pepper.
4. Simmer 15-20 minutes.
5. Ladle into bowls; sprinkle with chopped parsley.
Nutrition Information (per serving): Calories 188, Total fat 2 g, Cholesterol 0 mg, Sodium 301 mg, Carbohydrate 31 g, Fiber 6g, Protein 11 g.

Skillet Green Beans
Serves 6
Ingredients:
1/4 cup slivered almonds
5 cups fresh green beans cut into 1” pieces (about 1 lb.)
2 tbsp. butter
1 shallot or 1/2 small onion, halved and thinly sliced
3 garlic cloves, minced
3 cups cherry tomatoes, halved
1 tbsp. dried basil
Directions:
1. Place almonds in a large skillet; cook over medium heat until light golden, stirring occasionally. Remove from skillet and set aside.
2. Place green beans and 1/2 cup water in same skillet. Heat until steaming; cover and simmer 8 minutes or just until crisp-tender. Drain beans; set aside and keep warm. Wipe skillet dry with paper towels.
3. Return skillet to medium-low heat. Add butter; cook until light golden brown. Add shallot and garlic; cook 30 seconds. Add tomatoes and basil; cook until tomatoes are heated through.
4. Add beans and almonds; toss to coat and heat through. Season with salt and pepper to taste, and serve.
Nutrition Information (per serving): Calories 95, Fat 5g, Sodium 51 mg, Carbohydrate 7g, Fiber 3g, Protein 3g

Stuffed Zucchini Serves 4
2 medium zucchini (about 8 inches) ¾ lb. 90% Meijer lean ground beef 1 small onion, chopped ½ c. large fresh mushrooms, quartered ½ cup chopped red bell pepper ½ cup chopped green bell pepper 1 cup 2% shredded Mexican four cheese blend, divided Salt and pepper to taste
1. Cut zucchini in half lengthwise; scoop out pulp, leaving a ½ inch shell. Finely chop pulp.
2. In a skillet, cook beef, zucchini pulp, onion, mushrooms and peppers over medium heat until meat is no longer pink; drain.
3. Remove from the heat. Add ½ cup cheese, salt and pepper; mix well.
4. Spoon into the zucchini shells. Place in greased 11x8 inch baking dish. Sprinkle with remaining cheese. Bake uncovered at 350 degrees for 25-30 minutes or until zucchini is tender.
Nutrition Information (per serving): Calories 295, Total Fat 16g, Cholesterol 90 mg, Sodium 563 mg, Carbohydrate 6g, Dietary Fiber 1g, Protein 30g

What’s cooking on your grill this Independence Day? Consider the calorie counts below:

Traditional All American Hot Dog Menu:

Regular Hot dog (with ketchup and mustard, on bun): 357 Calories, 22g Fat
Classic Potato Salad (about 3/4 cup): 380 Calories, 25g Fat
Apple Pie (1/8 of a 9” pie): 310 Calories, 14g Fat
Watermelon (1 Cup): 46 Calories, 0g Fat
Total: 1,093 Calories, 61g Fat (88% of your daily recommended fat intake)

Traditional All American Grilled Bratwurst (or Italian Sausage) Menu:
Grilled Bratwurst (w/peppers and onions, on bun): 447 Calories, 30g Fat
Classic Potato Salad (about 3/4 cup): 380 Calories, 25g Fat
Apple Pie (1/8 of a 9” pie): 310 Calories, 14g Fat
Watermelon (1 Cup): 46 Calories, 0g Fat
Total: 1,183 Calories, 69g Fat (99% of your daily recommended fat intake)

Slimmed Down All American Menu:
Grilled Turkey Bratwurst (w/peppers and onions, on bun): 297 Calories, 13g Fat
Skinny Classic Potato Salad: 209 Calories, 6g Fat
All-American Apple Crisp: 221 Calories, 8g Fat
Watermelon (1 cup): 46 Calories, 0g Fat
Total: 707 Calories, 24g Fat (34% of your daily recommended fat intake)

SAVINGS: 476 Calories, 45g Fat (compared to regular bratwurst menu)
386 Calories, 37g Fat (compared to hot dog menu)

Slimmed Down All-American Recipes

Turkey Bratwurst with Peppers and Onions
Serves: 5

1 pkg. (19.5 ounce) Jennie-O Turkey Bratwurst or Italian Sausage
1 tbsp. Meijer olive oil
1 green and 1 red bell pepper, cut into strips
1 small sweet onion, sliced
White whole wheat hot dog rolls
Meijer spicy brown mustard.
Directions:
1. Preheat grill to medium-high heat.
2. Add oil to a large skillet and place over medium heat. Add bell pepper strips and sliced onion. Lightly season with salt and pepper. Cook about 15 minutes, until peppers and onion are tender, stirring frequently. Reduce heat to low and cover to keep warm.
3. Place sausage on hot grill and cook 12-16 minutes, turning 2-3 times, until done (internal temperature of 165 degrees)
4. Serve sausages in rolls topped with peppers and onions. Add spicy brown mustard if desired.
Approximate Nutrition Information (per serving): 297 Calories, 13g Fat, 3g Saturated Fat, 70mg Cholesterol, 850 mg Sodium, 28g Carbohydrate, 3.5g Fiber, 17g Protein.

Skinny Herbed Potato Salad:
Serves: 6
2 1/2 pounds red potatoes, cubed

1 cup diced green bell pepper

1/2 cup diced sweet onion
1 garlic clove, minced
1/2 cup Meijer nonfat plain yogurt
1 tbsp. chopped fresh dill
1 tbsp. chopped fresh oregano
2 tbsp. light mayonnaise
2 tbsp. Meijer olive oil
2 tbsp. seasoned rice wine vinegar (or white wine vinegar)
3/4 tsp. salt
1. Add 5-6 cups water to a large saucepan and bring potatoes and garlic to a boil (over medium-high heat). Cook 15 minutes or until tender. Drain and let cool 30 minutes.
2. Whisk together yogurt, dill, oregano, mayonnaise, olive oil, vinegar, and salt in a large bowl until combined.
3. Gently fold potatoes into yogurt mixture. Cover and chill 1 to 12 hours. Garnish with dill sprigs if desired.
Approximate Nutrition Information (per serving): 209 Calories, 6g Fat, 1g Saturated Fat, 3 mg Cholesterol, 353 mg Sodium, 34g Carbohydrate, 3.5g Fiber, 5g Protein.

All-American Apple Crisp
Serves: 12
Ingredients:
10 Cups Apples (about 8 apples, use semi-tart apples for best flavor)
3 tbsp. Meijer Granulated Sugar
2 tbsp. McCormick Cinnamon (divided)
1/4 tsp. salt
1 cup Meijer Rolled Oats
1 cup Brown Sugar
1/2 cup White Whole Wheat Flour
1/3 cup Butter (softened)
1/2 tsp McCormick ground nutmeg

Directions:
1. Pre-heat oven to 375 degrees.
2. Core and slice apples and place in a 13X9 baking dish. Sprinkle granulated sugar and half of the cinnamon over apples.
3. Mix remainder of dry ingredients and then cut in butter. Sprinkle topping evenly over apples.
4. Bake 30 to 40 minutes, until crumb is nicely browned and apples are tender when poked with a fork.
Approximate Nutrition Information (per serving): 155 Calories, 5g Fat, 3g Saturated Fat, 14 mg Cholesterol, 110 mg Sodium, 37g Carbohydrate

Americans eat 60 million pounds of beef on each of the summer holidays; that’s a lot of beef! Cut the saturated fat and calories at your BBQ by simply using leaner cuts of meat, like loin or rounds cuts. Make lean burgers juicy and delightfully different by adding a variety of herbs, spices and flavor enhancing vegetables.

Another way to lighten up your backyard BBQ is to serve healthier sides, like our grilled corn salad instead of full-fat potato salad—you’ll save 200 calories! Offer chilled unsweetened iced tea and flavored waters instead of soda and sugary lemonade. Need more ideas? Check out our burger variations below for your healthy BBQ.

Typical BBQ Menu (1,144 Calories, 47g Fat):
Burger (traditional from Ground Chuck): 410 calories and 19 grams fat
Potato Salad: 358calories and 20 grams fat
Brownie (2 inch portion): 170 calories and 8 grams fat
Lemonade: 206 calories

Leaner Menu (590 Calories, 15g Fat):
Lean Beef Burger (Ground Sirloin or Laura’s Lean Beef): 270 calories and 8 grams fat
Grilled Corn Salad: 130 calories and 7 grams fat
Grilled Angel Fruit Cake with Fruit Salsa: 190 and 0 gm fat
Sugar Free Lemonade: 0 calories

Savings: 550 calories and 32 grams of fat

Start with this basic burger mixture and try some variations listed below:

Basic Lean Beef Burgers
Makes 4 burgers

1 lb extra-lean ground beef (also called 95/5 or 5%)
1/4 c Meijer Italian or plain bread crumbs
1 Meijer egg white
1/4 t salt
1/8 t black pepper

4 whole wheat hamburger buns, split
Toppings: lettuce leaves, tomato slices

1. Combine ground beef, bread crumbs, egg white, salt, and pepper in large bowl, mixing lightly but thoroughly. Lightly shape into four ½ -inch thick patties.
2. Place patties on grid over medium, ash-covered coals. Grill, uncovered, 11 to 13 minutes to medium (160°F) doneness (until no longer pink in center and juices show no pink color), turning occasionally.
3. Line bottom of each bun with lettuce and tomato, if desired; top with burger. Close sandwiches.

Nutrition Information Per serving (burger with bun): 270 calories; 8 g fat (3 g saturated fat; 3 g monounsaturated fat), 24 g carbohydrate; 3.6 g fiber

Adapted from The Healthy Beef Cookbook, Wiley, 2006

Burger Variations:

Salsa Burgers: Add 2 T Meijer salsa into burger mixture. Top burgers with salsa and guacamole.

Rueben Burgers: Serve burgers on Meijer rye bread and top burgers with sauerkraut, sautéed onion, reduced fat 2% milk Swiss cheese and Meijer Fat Free Thousand Island dressing.

Onion Burgers: Add ½ envelope Meijer dry onion-soup mix and 1 T chopped garlic to burger mixture in place of salt and pepper. Serve on toasted Meijer Bakery French Bread and top with sautéed onions and reduced fat 2% milk Monterey Jack cheese slices.

Pineapple Burgers: Add ½ c Meijer barbecue sauce to burger mixture and baste with Meijer teriyaki sauce while grilling. Top burgers with Meijer sliced pineapple.

Asian Burgers: Add in 2 T Meijer soy sauce and 1 t minced fresh gingerroot. Serve with shredded Napa cabbage, bell pepper strips, and bean sprouts.

Mushroom Burgers: Add 1 c chopped mushrooms, ½ c reduced fat 2% milk mozzarella cheese, ¼ c fresh chopped basil, and 1 t fresh thyme. Serve on Meijer Bakery Focaccia bread and sprinkle with reduced fat 2% milk cheddar cheese.

Creole Burgers: Add 2 t Cajun seasoning to the burger mixture. In a small bowl, blend
⅓ c chopped onion, ⅓ c chopped green pepper, and ⅓ c reduced fat 2% milk shredded Monterey Jack cheese. Spoon 1/4 cup of cheese mixture into the centers of patties.

Southwest Burgers
1 lb. extra lean ground beef

1 egg white 1 jalapeno, chopped

2 T. fresh cilantro, chopped

1/4 c. sweet onion, chopped

1/2 t. salt,  1/4 t. black pepper

4 Whole Grain hamburger buns

Place ground beef in a large bowl. Add egg white, jalapeno, cilantro, onion, salt and black pepper. Mix well. Form into four 3/4 inch patties. Grill burgers on lightly oiled grill rack for 5-6 minutes per side until internal temperature reaches 160 degrees. Serve burgers in whole grain wheat hamburger buns.

Makes 4 Servings
Nutrition Information per serving (burger with bun): 305 calories, 7 g fat, 70 mg cholesterol, 690 mg, sodium, 28 g carbohydrate, 3 g fiber, 31 g protein

Turkey Burgers
Prep Time: 10 minutes, Total Time: 22 minutes
Serves: 4

Ingredients:

3 cloves garlic, very finely minced
1 tsp. dried basil leaves
1/2 tsp. dried oregano leaves
1 lb. lean ground turkey
1/4 tsp. pepper
3/4 tsp. salt
4 slices reduced fat cheese (optional)
1/2 small onion, finely chopped
4 whole-wheat hamburger buns (optional)

Directions

1. Crumble ground turkey into medium bowl. Sprinkle with remaining ingredients except cheese and buns; mix well. Shape into 4 patties, each 1/2 to 3/4 inch thick. Cover and refrigerate. (For best flavor, chill 2 to 4 hours to allow flavors to blend.)
2. Preheat grill to medium-high.
3. Place patties on grill. Grill, covered, 6 to 8 minutes per side or until done (165°F). Top each patty with 1 slice cheese, if desired; place buns, cut side down, on grill during last minute of cooking; serve patties in grilled buns, if desired.

Approximate Nutrition Information (with bun): 291 Calories, 9g Fat, 3g Saturated Fat, 81mg Cholesterol, Carbohydrate 22g, 623 mg Sodium.

Black Bean Burgers
Ingredients
• 1 (16 ounce) can black beans, drained and rinsed
• 1/2 green bell pepper, cut into 2 inch pieces
• 1/2 onion, cut into wedges
• 3 cloves garlic, peeled
• 1 egg
• 1 tablespoon chili powder
• 1 tablespoon cumin
• 1/2 to 1 teaspoon hot sauce
• 1/2 cup bread crumbs

Directions
1. If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F and lightly oil a baking sheet.
2. In a medium bowl, mash black beans with a fork until thick and pasty.
3. In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.
4. In a small bowl, stir together egg, chili powder, cumin, and chili sauce.
5. Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.
6. If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side.
Nutritional Information per Serving (per burger patty): Calories: 308, Total Fat: 4.5g, Cholesterol: 53mg, Carbohydrate: 54g, Protein: 12g

Grilled Angel Food Cake with Fresh Summer Fruit Salad
Serves 8
1 Meijer Bakery angel food cake
1 c chopped cantaloupe or honeydew melon
1 c chopped strawberries
½ c blueberries
1 c raspberries
¼ c Meijer sugar (or Splenda)
2 T lime juice
1 T chopped fresh mint
1. In a medium bowl, combine fruit, sugar, lime juice, and mint. Cover and refrigerate for 2-4 hours before serving.
2. Preheat grill to medium heat. Slice cake in half horizontally and place, cut side down, on grill 6" from heat.
3. Grill for 30-60 seconds or until light golden brown. Carefully turn cake and grill on second side for 30-60 seconds until light golden brown. Cut cake into 8 pieces and top with fruit salsa.

Nutrition Information: 190 Calories, 0g Fat

Grilled Corn Salad
Serves 12
4 fresh ears of corn
½ c Meijer reduced fat Italian salad dressing
2 c fresh spinach, shredded
1 c orange bell pepper, chopped
2 c grape tomatoes, halved
2 t fresh basil, chopped
2 T Meijer grated reduced fat Parmesan cheese
1. Remove husks and silks from corn. Brush with some of the salad dressing. Grill on the rack of an uncovered grill directly over medium heat for 15 to 20 minutes or until tender; turning often. (Or place in a shallow baking pan; bake in a 425 degree F oven for 30 minutes, turning once.) When corn is cool enough to handle, cut kernels from cobs (you should have about 2 cups kernels).
2. In a large bowl, combine corn kernels, spinach, peppers, tomatoes, and basil. Add remaining salad dressing; toss gently to coat. Sprinkle with Parmesan cheese.

Nutrition Information: 130 Calories, 7g Fat

May is Mediterranean Month – the perfect time to incorporate plenty of health promoting foods while enjoying the exquisite flavors of the Mediterranean. Read on to learn more about the Mediterranean way of eating followed by some of our favorite recipes!
The Mediterranean diet is not a diet, but a way of eating that promotes health. Physical activity, a healthy diet and not smoking can prevent 80% of coronary heart disease, 70% of stroke, and up to 90% of type 2 diabetes. Research demonstrates that a Mediterranean way of eating will:
 Lengthen your life
 Promote heart health
 Lower bad cholesterol levels
 Increase good cholesterol levels
 Enhance memory and brain function
 Lessen asthma, allergies, and arthritis
 Improve blood sugar levels, aid diabetes management
 Support weight loss and maintenance
 Help to prevent certain cancers
Traditional Mediterranean meals emphasize foods from countries and cultures near the Mediterranean Sea. Emphasis is placed on whole-grain breads, pastas, couscous, rice and other grains. Plentiful consumption of vegetables, beans, legumes and fruit. Olive oil is a staple of the Mediterranean diet. Nuts and peanuts are used, as well as olives and flavorful cheeses and yogurt. Seafood, fish and poultry are prominent in the diet, with meat consumed sparingly.
Healthy eating tips from the experts at Oldways
• Base your diet on fruits, vegetables, whole grains, beans, nuts, and seeds.
• Keep baby carrots, apples, bananas, and other travel-friendly fruits and veggies around for quick snacks.
• Have quick breakfast of fruit and yogurt.
• Use extra-virgin olive oil or hummus on wholegrain bread and toast, instead of butter.
• Choose grilled fish or poultry for a protein-packed meal.
• Eat fish like tuna, salmon, trout, mackerel, and herring twice a week for omega-3’s.
• Enjoy milk, yogurt, and small portions of cheese daily.
• Keep walnuts, almonds, peanuts, and other nuts on hand for a pick-me-up.
Also, enjoy lean red meats but only in moderation. Wine, especially red wine, is also included in the Mediterranean way of eating. Moderate wine consumption for women is about one glass per day and up to 2 glasses per day for men and is considered health promoting.

The Mediterranean Food Guide Pyramid, developed by Harvard School of Public Health and Oldies Preservation Trust. Oldways http://www.oldwayspt.org/

Recipes:
Herb-Feta Chicken (about $2.19 per serving)
Serves: 4
Ingredients:
Note: check your pantry for on-hand items
2 garlic cloves, peeled
3 Tables Meijer extra-virgin olive oil (on hand)
4 boneless, skinless chicken breasts (about 1 1/2 lbs)
Salt and pepper to taste
4-6 Red-skin potatoes, washed and sliced (1/8” thick)
3/4 cup Kraft reduced fat Feta Cheese, crumbled
1 lemon, thinly sliced
1 tsp. McCormick dried rosemary (on hand) or 4 sprigs fresh rosemary
1 tsp. McCormick dried sage (on hand) or 4 sprigs fresh sage
2 Tables. Fresh parsley, chopped
Directions:
Pre-heat grill to medium heat. Tear of 4 sheets of aluminum foil (about 10” long, or the size of a standard paper towel). Use pan-spray and lightly coat one-side of foil with spray. Place a chicken breast in the center of each sheet.
Mix garlic and olive oil in a small bowl, and mash with a fork to blend into a paste-like mixture. Brush the top of each chicken breast with the oil and garlic mixture. Season with salt and pepper. Layer potatoes, feta, and lemon slices evenly over each of the chicken breasts. Sprinkle each with rosemary, sage and parsley.
Pull the foil up around each breast and crimp to form a sealed packet. Place the packets on grill grates and cook over medium heat about 15-20 minutes, until potatoes are tender and chicken is no longer pink and reaches an internal temperature of 165 degrees. Carefully open each packet and using a spatula, transfer the contents to a serving plate. Pour any juices over the top. Serve with a fresh green salad and enjoy!
Approximate Nutrition information per serving: 400 Calories; Fat 21g; Saturated Fat: 4g, Cholesterol: 90mg; Carbohydrate 15g; Fiber: 2g; Protein 39g; Sodium 353mg

Recipe adapted from: Oldways http://www.oldwayspt.org/

Pesto Chicken Pasta (about $1.72 per serving)
Serves: 6
This one-dish meal makes dinnertime easy.
Ingredients:
Note: check your pantry for on-hand items
8 ounces Meijer uncooked farfalle (bow tie) pasta
2 cups cut-up fresh or frozen Michigan asparagus
3 cups (12 ounces) cubed, cooked chicken
1 cup halved cherry tomatoes
1/3 cup chopped red onion
1 (2.25-ounce) can sliced ripe olives, well drained
3/4 cup prepared pesto sauce (Classico Brand)
3 Tables freshly shredded or grated Parmesan cheese (on hand)
Directions:
1. Cook pasta according to package directions; rinse and drain.
2. Steam or microwave asparagus until tender crisp. Drain. Combine cooked pasta and asparagus in a large bowl. Stir in chicken, tomatoes, onion and olives. Gently toss with pesto sauce. Serve warm, garnished with cheese. Refrigerate leftovers; they make a great lunch.
Note: 1 (14.5-ounce) can Michigan asparagus cuts and tips, well drained, can be substituted for fresh or frozen asparagus in this recipe. Heat asparagus for 1 to 2 minutes in a microwave before combining with cooked pasta.
Simply even more – use a Meijer rotisserie chicken!
Approximate Nutrition information per serving: 404 Calories; Fat 19g; Saturated Fat: 4g, Cholesterol: 94mg; Carbohydrate 28g; Fiber: 3g; Protein 31g; Sodium 462mg

Creamy Avocado & Cannellini Bean Wrap (about $1.95 per serving)
Serves: 4
Ingredients:
Note: check your pantry for on-hand items
2 T. cider vinegar (on hand)
1 T. Meijer canola oil (on hand)
2 t. finely chopped canned chipotle chile in adobo sauce
1/4 t. salt (on hand)
2 c. shredded red cabbage
1 medium carrot, shredded
1/4 c. chopped fresh cilantro
1 (15 oz) can Bush's cannellini beans, drained, rinsed
1 ripe avocado
1/2 c. Kraft 2% milk shredded cheddar cheese
2 T. minced red onion
4 La Tortilla Factory Multigrain Wraps
Directions:
Whisk vinegar, oil, chipotle chile and salt in a medium bowl. Add cabbage, carrot and cilantro; toss to combine. Mash beans and avocado in another medium bowl with a potato masher or fork. Stir in cheese and onion. To assemble the wraps, spread about 1/2 c. of the bean-avocado mixture onto a wrap and top with about 2/3 c. of the cabbage carrot slaw. Roll up. Repeat with remaining ingredients. Cut the wraps in half to serve, if desired.
Approximate Nutrition Information (per serving): Calories: 411, Total fat: 18 g, Cholesterol: 15 mg, Sodium: 633 mg, Carbohydrate: 50 g, Protein: 13 g; Fiber: 13 g

Seared Salmon with Grilled Ratatouille (about $3.12 per serving)
Serves: 4
Ingredients:
Note: check your pantry for on-hand items
Seared Salmon
1 cup water
1/2 cup white wine vinegar
1/2 cup Meijer brown sugar (on hand)
3 Tables. Garlic, finely chopped
1/4 to 1/2 tsp. salt
1 lb. Salmon (4, 4oz. fillets)
1 Tables. Olive oil
Directions:
In a medium pan or bowl mix together water, white wine vinegar, brown sugar, garlic and salt. Place salmon fillets in the marinade and marinate for 30 minutes. Heat 1 T. vegetable oil in a large nonstick skillet for 30 seconds over medium heat. Remove the salmon from the marinade and place in the hot skillet with the skin side down. Raise the heat to medium high and cook for about 3 minutes, lifting salmon with a spatula to loosen it from the pan. Reduce heat to medium; then cover and cook for about another 4 minutes, until the salmon has just cooked through.)
Approximate Nutrition information per serving: Calories: 308; Fat 17g; Saturated Fat: 3g, Cholesterol: 71 mg; Carbohydrate 9g; Fiber: 0g; Protein 25g; Sodium 223 mg

Grilled Ratatouille
Note: cut the vegetables in large chunks to grill – or use a grilling basket.
1 medium Italian eggplant trimmed and sliced 1/2” thick
1 large red bell pepper and 1 green bell pepper, cut into quarters
1 red onion, sliced 1/2” thick
1/4 cup Meijer Extra Virgin Olive Oil
1 1/2 t dried oregano (or 2 T fresh)
1 1/2 t dried thyme (or 2 T fresh)
2 T Balsamic vinegar
1 clove garlic, crushed
1 cup cherry tomatoes, halved
1/4 t salt
1/4 t fresh ground black pepper
Directions:
Pre-heat grill to medium-high heat. Brush eggplant, peppers and onion lightly with olive oil and grill over direct heat until softened and lightly browned, turning 2-3 times (about 8-10 minutes). Remove vegetables from grill and dice into large chunks.
Whisk together remaining ingredients in a large bowl. Add grilled vegetables tossing to coat. Serve warm.
Approximate Nutrition information per serving: Calories: 167; Fat 11g; Saturated Fat: 2g, Carbohydrate 13g; Fiber: 5g; Protein 4g; Sodium 299mg

Recipe adapted from: Oldways http://www.oldwayspt.org/

Stop Smoking and Don’t Gain Weight:

Facts and Tips:

• Average weight gain when a person stops smoking: 4-10 pounds
• Smoking accelerates metabolism, so compensate for metabolic changes when you stop smoking with increased activity:
o Add quick walks throughout the day, especially at times with cigarette cravings occur
o Take up activities that require your hands: Tennis, golf, Wii-fit!
• Get your “C” – Smoking wastes vitamin C, so replenish your vitamin C stores with low-calorie food sources: kiwi, strawberries, cantaloupe, oranges, grapefruit, bell peppers and broccoli.
• Keep crunchy, low calorie snacks on hand to satisfy your “oral fixation”:
o Carrots, celery, bell peppers, cauliflower and broccoli
o Reduced-fat popcorn
o sunflower seeds in the shell
o hard candies (regular or sugar free)
o fresh fruit, especially berries, cut melon, apples and pears
o fat free yogurt
o herbal teas
o frozen grapes
o low-fat frozen fudge bars
• Drink water, lots of it! Water helps to flush toxins and other smoking by-products from the body. Keep a glass or bottle of cold water with you and drink water throughout the day. As a bonus, water will make you feel fuller and can help decrease food cravings.
• Smoking decreases your sense of taste and smell. Be prepared for foods to taste stronger and better once you quit. Practice portion control to avoid overeating. Serve your foods on smaller plates, such as an 8-inch luncheon size plate vs. a larger dinner plate. Skip second servings; instead take a brisk walk after a meal.
• Change up your routine. Your morning coffee may stimulate your desire for a cigarette. So, have your coffee in a different room or while your busy working.
• Avoid alcohol for a while. Alcohol lessens your will-power and stimulates the desire to smoke.
• Chew black licorice bits (in moderation). The slightly bitter – sweet flavor can help curb your cigarette craving and licorice may help curb your smokers cough.
• Drink herbal teas. Some teas are specifically formulated to help you stop smoking. Herbal teas, such as ginseng tea, are beneficial to smokers who are kicking the habit!
• Talk with your Meijer Pharmacist about options to help you quit smoking.

Why eat fruit and vegetables?

Fruit and vegetable intake had only a modest impact on reducing overall cancer risk according to a recent study. However, multiple research studies support intake of fruit and vegetables (5 or more per day) to prevent disease. Before ditching your apple for Twinkies, consider these facts:

1. Greater beneficial effects are seen when specific foods and specific cancers are studied. For example, tomato products rich in lycopene help to reduce prostate cancer risk.
2. Individuals who eat more than 5 servings of fruits and vegetables per day have a 20 percent lower risk of coronary heart disease and stroke, compared with individuals who eat less than 3 servings per day.
3. Eating 5 or more servings of vegetables and fruit per day helps reduce, and maintain, a healthy blood pressure.
4. The fiber in fruit and vegetables aids elimination, reducing constipation and risk for diverticulosis.
5. Fruit and vegetable intake protects vision health. Those who ate more fruit and vegetable servings are less likely to have cataracts and age-related macular degeneration (the most common cause of blindness in seniors).
6. Those who eat “plenty” (more than 5 servings per day) of fruit and vegetables have lower rates of obesity.
7. Cruciferous vegetables (broccoli, cabbage, etc) help to detoxify harmful substances from the environment and harmful by-products made by the body.
8. Onion, garlic, leeks, chives and many other vegetables support immune health and protect against bacterial infection.
9. Soluble fiber in beans, apples, pears and other fruit and vegetables helps to lower bad cholesterol levels.
10. Soluble fiber from fruit and vegetables also helps maintain healthy blood sugars for those with diabetes.

Explore Meijer Mealbox for delicious fruit and vegetable-rich recipes!

Protect your liver - eat asparagus!

Asparagus is such an amazing and flavorful vegetable.  Packed with folate and other B vitamins, asparagus helps to promote heart health, stamina and a healthy weight.  

Compounds in asparagus aid in liver health by nourishing the production of liver enzymes.  Liver enzymes work to detoxify harmful substances that our bodies are exposed to daily from the environment and from biochemical reactions that naturally occur as a result of metabolism.

Michigan is the third largest grower of asparagus!  Consider these facts from the Michigan Asparagus Advisory Board (www.aspagagus.org).   You'll also find wonderful asparagus recipes in the mealbox menu planner to the right (and two of my favorite recipes below!)

*The larger the diameter, the better the quality!  Choose asparagus with tight and compact purple tips. At home, trim the ends of spears and stand them upright in about an inch of water, cover with plastic and refrigerate for up to 3 days. Or wrap the ends with damp paper towel and store in a plastic bag for up to 3 days.

*Asparagus is a nutrient-dense food which in high in Folic Acid and is a good source of potassium, fiber, vitamin B6, vitamins A and C, and thiamin.
*Asparagus has No Fat, contains No Cholesterol and is low in Sodium.

*Asparagus is a member of the Lily family.
*Asparagus spears grow from a crown that is planted about a foot deep in sandy soils.
*Under ideal conditions, an asparagus spear can grow 10" in a 24-hour period.
*Each crown will send spears up for about 6-7 weeks during the spring and early summer.
*The outdoor temperature determines how much time will be between each picking...early in the season, there may be 4-5 days between pickings and as the days and nights get warmer, a particular field may have to be picked every 24 hours.
*After harvesting is done the spears grow into ferns, which produce red berries and the food and nutrients necessary for a healthy and productive crop the next season.

*An asparagus planting is usually not harvested for the first 3 years after the crowns are planted allowing the crown to develop a strong fibrous root system.
*A well cared for asparagus planting will generally produce for about 15 years without being replanted.

Recipes

Asparagus, Shrimp & Pesto Pasta

Makes: 6 servings, 1 1/2 cups each, Total Time: 35 minutes

Ingredients
•8 ounces Meijer whole-wheat fettuccine
•1 pound asparagus, trimmed and cut into 1-inch pieces (about 4 cups)
•1/2 cup sliced jarred roasted red peppers
•1/4 cup prepared pesto
•2 teaspoons Meijer extra-virgin olive oil
•1 pound raw shrimp, (21-25 per pound), peeled and deveined
•1 cup dry white wine (optional, reduced sodium chicken broth may be substituted)
•Freshly ground pepper, to taste

Preparation
1.Bring a large pot of water to a boil. Add fettuccine and cook for 3 minutes less than the package directions specify. Add asparagus and continue cooking until the pasta and asparagus are just tender, about 3 minutes more. Reserving 1/4 cup of the cooking water, drain the fettuccine and asparagus and return to the pot. Stir in peppers and pesto. Cover to keep warm.

2.Heat oil in a large skillet over medium heat. Add shrimp and cook, stirring occasionally, until pink, about 3 minutes. Add wine, increase heat to high and continue cooking until the shrimp are curled and the wine is reduced, about 3 minutes. Add the shrimp and the reserved cooking water to the pasta; toss to coat. Season with pepper and serve immediately.

Nutrition
Per serving : 303 Calories; 8 g Fat; 2 g Sat; 4 g Mono; 115 mg Cholesterol; 32 g Carbohydrates; 21 g Protein; 6 g Fiber; 284 mg Sodium; 292 mg Potassium

2 Carbohydrate Serving

Exchanges: 2 starch, 1 vegetable, 2 lean meat

Source: From EatingWell: March/April 2007, EatingWell for a Healthy Heart Cookbook

Grilled Asparagus

Ingredients:

1 lb. Asparagus, ends trimmed

1 large sweet onion, thickly sliced

2 Tbls. Meijer Italian Dressing

1 Tbls. minced garlic

Directions

(Prep Time:5 minutes, Total Time:10 minutes)

1. Preheat grill to medium-high (350°F to 400°F). Fold the edges of a sheet of heavy-duty foil to form a pan. Snap tough ends off asparagus, season with salt and pepper; place onion slices and asparagus spears in foil pan.

2. In a small bowl combine dressing and garlic drizzle over asparagus. Place foil pan with asparagus on grill. Grill, covered, 6 to 8 minutes, or until asparagus is crisp-tender, turning occasionally.

Warm up a snowy day with kid friendly snow day lunch foods!

Snow Day Menu

Express Chicken Noodle Soup

Pinwheel Mini Sandwiches

Baked Apples with Granola

Recipes:

Express Chicken Noodle Soup

Serves: 4

Ingredients:

4 Cups Swanson reduced sodium Chicken broth
1/8 tsp. Meijer ground black pepper
1 medium carrot, sliced (about 1/2 cup)
1 stalk celery, sliced (about 1/2 cup) (NOTE:  1 Cup frozen vegetables can be substituted for carrots and celery)
2 skinless, boneless chicken breast halves (about 1/2 pound), cut into 1-inch pieces (or 1 large can Swanson diced chicken)
1/2 cup uncooked whole wheat egg noodles

Directions:

Heat the broth, black pepper, carrot, celery and chicken in a 2-quart saucepan over medium-high heat to a boil. Stir in the noodles.  Reduce the heat to medium.  Cook for 10 minutes or until the chicken is cooked through and the noodles are tender.

Nutrition Information

Calories 127, Total Fat 5g, Saturated Fat 1g, Cholesterol 43mg, Sodium 973mg, Total Carbohydrate 6g, Dietary Fiber 1g, Protein 14g

Recipe adapted from Campbellkitchen.com

Pinwheel Mini Sandwiches

Ingredients

3 (10 inch) Flour Tortillas

3 Tbls reduced-fat mayonnaise

1 Tbls Meijer yellow mustard

6 Kraft 2% Milk American Singles

1 16oz. Package sliced lunch meat (ham and turkey blend)

3 Large lettuce leaves

Directions:

Spread tortillas with mayonnaise and mustard; top with cheese single, meat and lettuce.  Roll up tightly; cut each roll into 8 slices. Serve.

Baked Apples with Granola

Serves: 4, Time: 25 Minutes

Ingredients:

2 – 3 large crisp apples (such as gala, piñata, braeburn, Fuji)

2 Tbls. Raisins or dried cherries

2 Tbls. Meijer packed brown sugar

1 Tbls. plus 1 tsp. margarine or healthy butter blend, softened

4 crunchy granola bars, crushed (or 1/2 cup low fat granola cereal)

Vanilla yogurt

Directions:

Cut apples in half lengthwise. Using spoon, remove and discard cores, making at least a 1-inch indentation in each apple half. In microwavable pie plate, arrange apple halves, cut sides up. Fill each apple half evenly with raisins (or dried cherries) and brown sugar; dot with butter. Cover with microwavable plastic wrap, folding back one edge 1/4 inch to vent steam.  Microwave on High 5 to 6 minutes or until apples are tender. Top each with apple half with crumbled granola and a dollop of vanilla yogurt.

Tina Miller, MS RD Meijer Healthy Living Advisor

www.meijerhealthyliving.com

          How long will that leftover roast keep?  What should I stock in my refrigerator to encourage my family to eat healthy?  How long is salad dressing safe?  Use these guidelines to safely stock your refrigerator and pantry.

Food Storage Guidelines

Content adapted from Colorado State University Cooperative Extension

#1:  Essentials for baking

·        Fresh baking powder and baking soda

·        Parchment Paper

·        Baking Sheets

·        Measuring cups, spoons

o   Use liquid measuring cups for oils and liquids

o   Use nested measuring cups for flours and solids

§  Important!  Fluff your flour before measuring J

·        Use large-sized eggs, unsalted butter and nuts, and pure extracts of vanilla or almond.

·        Chill dough for cut-out cookies. Soften at room temperature for a few minutes before rolling out.  Cool baked cookies completely before decorating.

·        Leave about two inches of space between cookies on baking sheets so they don't spread into each other.

·        Do not over-mix or over-bake cookie dough or quick bread batter.  Also, properly pre-heat oven before baking.

#2: Shhhh…make it healthier, they will never know the difference!

·        Use whole wheat pastry flour or white whole wheat flour (whole grain bonus)

·        Bake with healthier fats:  Smart balance butter blend sticks, Land O’ Lakes Canola oil-butter blend

·        Replace part or all of oil with fruit puree (Mott’s applesauce or plum puree)

·        Sneak in a ground flaxseed and / or oats

·        Boost the flavor and antioxidants by adding chopped dried fruit such as apricots, cherries, cranberries, dates, prunes or raisins

·        Add small amounts of chopped nuts; lightly toast the nuts first to really enhance flavor.

·        Reduce sugar by 25% (no one will notice)

·        Keep in mind, it’s all about moderation and keeping in control of our eating.  Happy baking!

#3: Save time, save money

·        Semi-homemade:  Cookie and quick bread mixes

·        Homemade: bar cookies, slice cookies, quick breads (cranberry, pumpkin)

·        Clip coupons – visit Meijermealbox.com for special printable coupons

#4:  Storing your baked goods

§  Save time and money by preparing cookies ahead of time and storing them properly.  Many cookies can be baked and then frozen.   Alternately, you can freeze the cookie dough to thaw and bake at a later time.

§  Most cookies can be stored in an airtight container for 3-4 weeks or in the freezer for up to 3-6 months.  Store frosted cookies and cookies containing highly perishable ingredients (i.e., cream cheese) in the refrigerator.

§  If stored cookies harden, place a slice of bread in the storage container and the cookies will soften.

§  Store cookies in food storage containers with tight fitting lids.  Use wax paper to separate cookie layers.  Always cool cookies completely cooled before storing.

§  If preparing multiple types of cooking, store each type separately to preserve the cookie’s unique flavors.

§  When baking cookies in advance for holidays, select cookies that are easy to store.  Fragile cookies and iced cookies do not freeze well.  For cookies that call for frosting, freeze them unfrosted and then frost after completely thawed.

Shortcut Sugar Cookies

1 17.5 oz. pkg. Betty Crocker sugar cookie mix

1 egg

1 stick (1/2 cup) Smart Balance Butter Blend

Decorating supplies:

Cookie cutters

Decorator writing icing

String licorice

Mini-candies (mini-M&Ms)

White icing (canned)

Colored sugar and sprinkles

Instructions:

In medium bowl, stir cookie mix, butter and egg until soft dough forms.  Cover and refrigerate dough for 1-2 hours (or more.) 

Pre-heat oven to 375 degrees.  Remove dough from refrigerator and let stand for 10 minutes.  Lightly dust rolling pin and rolling surface with flour.  Roll a “handful” of dough 1/4” thick and cut shapes using cookie cutters.   Place on cookies sheets lined with parchment paper.  Add leftover cut out dough to the batch of remaining cookie dough.  Repeat rolling and cutting until all dough is used.

If desired, lightly brush cookies with egg white.   Bake 10-12 minutes, until lightly browned.  Remove from oven and cool completely.  Decorate as desired.

Peanut Butter Blossoms

Makes: 3 dozen

Ingredients:

1 package (1lb. 1.5 oz) Betty Crocker® peanut butter cookie mix

3 Tbls. Meijer Canola Oil

1 Tbls. Water

1 egg

1/2 cup granulated sugar

36 Hersey’s Kisses, unwrapped

Holiday sprinkles

Instructions:

Pre-heat oven to 375 degrees.  In a medium bowl, stir cookie mix, oil and egg until dough forms.  Shape dough into 36 1” balls; roll in sugar.  Place 2 inches apart on cookie sheets lined with parchment paper (or ungreased cookie sheets).  Bake 10 – 12 minutes, until lightly golden brown. Immediately press 1 chocolate in center of each cookie. Remove from cookie sheets.  Lightly sprinkle with holiday sprinkles.  Cool completely, about 20 minutes.

Dylan’s Chocolate Chip Cookies

Ingredients:

2 1/4 Cup White Whole Wheat Flour

1/4 Cup Quaker Old Fashioned Oats

1/4 Cup Ground Flax Seed (Flax meal)

3/4 tsp. Meijer Salt

1 tsp. Meijer Baking Soda

3/4 Cup Loosely Packed Brown Sugar

3/4 Cup Granulated Sugar

3/4 Cup Softened Butter (or margarine)

1 tsp. McCormick Pure Vanilla Extract

2 Eggs

1 Pkg. (12 oz.) Nestle Mini Semi-Sweet Chocolate Chips

Optional Ingredients:  1 Cup chopped nuts, 1/2 cup dried Cherries

Method:

            Preheat oven to 350 degrees.  Combine flour, oat bran, flax meal, salt and baking soda in a bowl and set aside.  Cream butter, add brown sugar and beat until smooth.  Add granulated sugar and beat until smooth.  Add eggs and vanilla and beat again until smooth.  Add half of the mixed dry ingredients to butter mixture and mix well.  Add remaining dry ingredients and mix well.  Add chocolate chips (and nuts or dried cherries if desired) and mix until well blended.

            Drop by rounded teaspoonfuls onto ungreased cookie sheets.  Bake 8 to 10 minutes.  Makes approximately 72 2” cookies.  (For best results, refrigerate dough for 1 to 2 hours before baking.) 

Steven’s Scrumptious Gingerbread Cookies

Ingredients:

3 cups Whole Wheat Pastry Flour or White Whole Wheat Flour

1/4 teaspoon Meijer salt

3/4 teaspoon Meijer baking soda

1 1/2 teaspoons McCormick ground ginger

1 1/2 teaspoons McCormick ground cinnamon

1/4 teaspoon McCormick ground nutmeg

1/4 teaspoon McCormick ground cloves

1/2 cup unsalted butter, softened

1/2 cup granulated white sugar

1 large egg

2/3 cup dark molasses (spray measuring cup with non-stick pan spray prior to measuring to prevent             molasses from sticking to the measuring cup).

Confectioners Frosting:

2 cups confectioners sugar (icing or powdered sugar), sifted

1/2 cup (1 stick) Smart Balance Butter Blend, room temperature

1 teaspoon McCormick pure vanilla extract

1 1/2 tablespoons milk or light cream

Method:

Gingerbread: In a large bowl, stir together flour, salt, baking soda, and spices. Set aside.   In a large bowl, cream together the butter and sugar until light and fluffy. Add egg and molasses and then beat until well combined. Gradually add the flour mixture beating until incorporated. Divide the dough in half, and wrap each half in plastic wrap and refrigerate for at least two hours or overnight. 

Preheat oven to 350 degrees F and place rack in center of oven. Line 2 baking sheets with parchment paper and set aside while you roll out the dough.

On a lightly floured surface, roll out the dough to a thickness of about 1/4 inch. Use a gingerbread cookie cutter or other shapes to cut out cookies.  Using a spatula lift the cut out cookies onto the baking sheet, placing the cookies about 1 inch apart.  Note: If you are hanging the cookies or using as gift tags, make a hole at the top of the cookies with a straw or end of a wooden skewer.

Bake 8 - 12 minutes.  Cookies are done when they are firm and the edges are just beginning to brown. 

Remove the cookies from the oven and let stand about one minute. When they are firm enough to move, transfer to a wire rack to cool completely.

If desired, you can press raisins or candies into the dough for eyes and buttons while the cookies are still warm. Otherwise, confectioners frosting can be used to decorate the cookies.  Icing can also be used to attach candies, raisins, and sprinkles.

Confectioners Frosting:  In a medium to large bowl, cream the butter until smooth and well blended.  Add vanilla extract, mix.   Gradually beat in sugar until well blended.  Add milk and beat on high speed until light and fluffy (about 3 minutes).  Add a little more milk if too dry. Place the frosting in a pastry bag fitted with a decorative tip and decorate the gingerbread men as desired.  Alternately, make a small cut on the corner of a quart size zip-lock bag.  Fill bag with frosting and squeeze to decorate cookies.

Makes about 3 dozen cookies.

Holiday Pumpkin Bread

Ingredients:

3 cups white whole wheat flour

1/4 cup ground flaxseed

2 tsp. Meijer baking powder

1 tsp. Meijer baking soda

1/2 tsp. Meijer salt

1 tsp. McCormick ground cinnamon

1/2 tsp. McCormick ground nutmeg

1/2 tsp. McCormick ground ginger

1/2 cup packed brown sugar

1/2 cup granulated sugar

1/2 cup Smart Balance Butter Blend (1 stick)

2 eggs

1 16-oz. can solid pack pumpkin

1/2 cup dates, chopped

3/4 cup chopped walnuts

Method:

Preheat oven to 350 degrees.  Spray a 9”x 5” loaf pan with pan spray (or 4 mini-loaf pans).  In a medium bowl, mix flours, flaxseed, baking powder, baking soda, salt and spices.  In a large mixing bowl, beat on medium speed margarine, eggs, pumpkin and then adding sugar last, beat until well blended.  Add flour mixture to pumpkin mixture and mix only until moistened.  Stir in chopped dates and walnuts. Spoon batter evenly into pan(s).  Note: Lightly sprinkle raw batter with additional ground nuts if desired.  Bake approximately 50 to 60 minutes (about 40 minutes for mini-loaves); unit toothpick inserted in the center comes out clean.  (If top of loaf browns to quickly, loosely cover with aluminum foil until baking is completed.) Remove from oven and cool 10 minutes.  Remove from baking pan and transfer to wire rack to cool completely. Makes 1 loaf (12 hearty servings).

Nutrition Information (per serving):

305 calories, 7g protein, 49g carbohydrate, 9g fat, 0mg cholesterol, 240mg sodium, 4.5g fiber.  

Cheery Cherry Oatmeal Cookies

Ingredients:

3/4 cup (1 1/2 sticks) Smart Balance Butter Blend, softened

1 cup brown sugar

1/2 cup granulated sugar

2 Eggs

1/3 cup Mott’s applesauce or prune puree

1 tsp. McCormick vanilla extract

1 1/2 cups white whole-wheat flour

1 tsp. Meijer baking powder

1/2 tsp. Meijer salt

3 Tbls. ground flax seed (flax seed meal)

2 cups Meijer Naturals old-fashioned oats

1 cup dried Michigan cherries

1 cup Nestle semi-sweet chocolate chips (optional)

3/4 cup chopped nuts (optional)

Method:

Pre-heat oven to 325 degrees.   In a large mixing bowl, cream butter and sugars; add egg, vanilla, and applesauce, beat until well blended. In a separate bowl, mix together flours, baking powder, salt, flax seed meal, and oats.  Mix well.

            Add flour mixture to butter mixture 1/3 at a time, mixing well after each addition.  Stir in cherries and optional chocolate chips and/or nuts.

            Drop by rounded teaspoons onto ungreased cookie sheet (line with parchment paper for best results).  Bake at 325 degrees for 8 to 10 minutes, until golden brown.  Remove from oven and allow to cool 1 minute on baking sheet, transfer to cooling rack. 

            Makes approximately 6 dozen cookies.  Enjoy!

Approx. Nutrition Analysis: (For a 2 cookie serving)

100 Calories, 1.5g Protein, 15g Carbohydrate, 1g Dietary Fiber, 4.5g Fat, 2.5g Saturated Fat

Cranberry Cheesecake Bars

Ingredients:

2 cups white whole wheat flour

1 1/2 cups Quaker Old Fashioned Oats

1/4 cup plus 1 Tbls. Packed brown sugar

1 cup butter or margarine, softened

1 (8-ounce) package Meijer light cream cheese, softened

1 (14-ounce) can Meijer sweetened condensed milk

1/4 cup Lemon Juice (from concentrate)

2 Tbls. Meijer Cornstarch

1 (16-ounce) whole berry cranberry sauce (2 cups)

Method:

Preheat oven to 350 degrees.  In a large bowl, combine flour, oats, 1/4 cup sugar and butter; mix until crumbly.  Reserving 1 1/2 cups crumb mixture, press remainder firmly on bottom of a greased 13 x 9 inch baking pan.  Bake 15 minutes. 

Meanwhile, in a small mixer bowl, beat cheese until fluffy.  Gradually beat in sweetened condensed milk until smooth; stir in lemon juice concentrate.  Spread evenly over prepared crust.

In a small bowl, combine remaining 1 Tbls. Brown sugar and cornstarch.  Stir in cranberries and spoon evenly over cheese layer.  Top with reserved crumb mixture.

Bake about 40 minutes, or until golden.  Cool. Chill. Store covered in refrigerator.  Makes 24 bars.

Raspberry Cookie Strips

Makes: 2 dozen cookies

Ingredients:

3/4 cup Smart Balance Butter Blend sticks (1 1/2 sticks), softened

3/4 cup sugar

1 egg

1/4 tsp. McCormick Almond Extract

2 Cups White whole wheat flour

1/2 tsp. McCormick Cream of tartar

1/2 tsp. Meijer baking soda

1/2 tsp. Meijer Salt

1/4 tsp. McCormick Ground Nutmeg

1/2 cup seedless Raspberry preserves

Glaze:

1/2 cup Nestle vanilla (or white) chips

1 tsp. smart balance butter blend

Instructions:

Pre-heat oven to 350 degrees.  Cream together butter and sugar in a large bowl until fluffy.  Beat in egg and extract.  In a medium bowl, mix together flour, cream of tartar, backing soda, salt and spices.  Mix flour mixture gradually into butter mixture.  Blend well. 

Divide dough in half, and shape each half into a 12” long by 2" wide rectangle on an ungreased baking sheet (or lined with parchment paper).  Using the handle end of a long wooden spoon, make an indentation (1/4” deep) lengthwise into the center of each dough rectangle. 

Bake 10 minutes at 350 degrees.  Remove from oven and fill indentation with raspberry preserves.  Return to oven and bake 10-12 minutes longer, until lightly golden brown.  Remove from oven and allow to cool 2-3 minutes.  Cut into 1” slices.  Allow to cool completely.

Meanwhile, melt vanilla chips and tsp. butter in microwave (heat 25-30 seconds on high, stir well, and heat again if necessary).  Drizzle over cookies.  Let stand until glaze sets.

Lemon Pistachio Sliced Cookies

Ingredients:
1	cup (2 sticks) Smart Balance butter blend, softened
3/4	cup sugar or Splenda for Baking sugar substitute blend*
1/8	teaspoon Meijer salt
1	egg
1/2	teaspoon McCormick vanilla
2-1/4	cups white whole wheat flour
1	teaspoon finely shredded lemon peel
1/2	cup finely chopped lightly salted dry roasted pistachio nuts
Instructions:

1. In a large bowl, combine vegetable oil spread and butter; beat with an electric mixer on medium speed until mixed. Beat in sugar and salt until well mixed. Beat in egg and vanilla until combined. Beat in as much of the flour as you can with the mixer. Using a wooden spoon, stir in any remaining flour and the lemon peel.

2. Divide dough in half. Shape each dough portion into an 8-inch-long log. Sprinkle half of the pistachio nuts on a sheet of waxed paper. Roll one log in the nuts to coat. Repeat with remaining nuts and log. Wrap logs in plastic wrap. Chill about 2 hours or until firm enough to slice.

3. Preheat oven to 350°F. If necessary, reshape logs to make them round. Cut logs crosswise into 1/4-inch-thick slices. Place slices 1 inch apart on ungreased cookie sheets.

4. Bake for 8 to 10 minutes or just until edges are firm and tops are set. Cool on cookie sheets for 1 minute. Transfer cookies to a wire rack; cool completely.

5. Lightly dust (sprinkle) cookies with shifted confectioners sugar before serving.

6. *Sugar Substitutes: Choose Splenda® Sugar Blend for Baking. Follow package directions to use product amount equivalent to 3/4 cup sugar.

Nutrition Facts per Serving:

Calories 59, Total Fat (g) 3, Carbohydrate (g) 7, Total Sugar (g) 3, Protein (g) 1

Diabetic Exchanges: Other Carbohydrates 0.5, Fat 0.5

Recipe adapted from:  Diabetic Living, www.diabeticlivingonline.com  

Oven Roasted Nuts

Ingredients:

2 egg whites lightly beaten (or 1/2 cup liquid egg white)

2 Tablespoons of water

6 cups Shelled walnuts or Pecan halves

1 cup Meijer sugar

1 tsp. Meijer salt

2 tsp. McCormick ground cinnamon

1 tsp. McCormick ground cloves

1 tsp. McCormick ground nutmeg

1 tsp. McCormick Chinese 5-spice powder

Method:

Preheat conventional oven to 350 degrees.  Line a cookie sheet with parchment baking paper or use a silicone baking sheet.  In a bowl beat egg white, mix in water, and add nuts.  In a separate bowl whisk together well all spices and sugar.  Add spice-sugar mix to nut mix.  Mix well and spread onto cookie sheet.  Place in the middle rack of oven – bake for 30 minutes (no longer) until mostly dry, stir every 10 minutes (this is important to avoid burning).  Watch closely at end of baking time to avoid burning.  Allow to cool completely before storing.  Do not refrigerate.  Seal tightly in a zipper lock bag or an air-tight sealed container.  Makes 24 -- 1/4 cup portions.

Nutrition Information per serving:

301 Calories, 28g Fat, 3.9g Protein, 13.3g Carbohydrate, 105mg Sodium, 0 mg Cholesterol, 3.7g Fiber, 37mg Calcium.

Fido’s Fabulous People Biscuits

Ingredients:

1/4 cup warm water

8 chicken or beef bouillon cubes

1 package active dry yeast

1 tsp. Meijer sugar

1 1/2 cups tomato juice

3 1/2 cups white whole wheat flour

2 cups wheat germ

Method:

Preheat oven to 300 degrees. Pour warm water in a large bowl, add the sugar and yeast and let stand for about 5 minutes.  Add bouillon cubes, crushing them as you stir them in.

Add tomato juice, 1 cup all-purpose flour and wheat germ, stirring until you form a thin paste.  Add remaining flour and work together into a thick dough using hands.

Sprinkle flour onto a pastry or cutting board.  Take a “couple handfuls” of dough and work into a small ball shape.   Use a rolling pin to flatten dough to about 1/4” thickness.  (If dough is sticky, add a little more flour.)  Using a table knife or sturdy cookie cutters, cut dough into people shapes (or whatever shape you desire).  Repeat this process with remaining dough.

Use a spatula to transfer biscuits from cutting board to a cookie sheet lined with parchment paper.  Bake at 300 degrees for 45 minutes to one hour.  Afterwards, let them dry in turned-off oven (or at room temperature) for about four hours. 

Serve with love and a fresh bowl of water!

#1:  Essentials for baking

·        Fresh baking powder and baking soda

·        Parchment Paper

·        Baking Sheets

·        Measuring cups, spoons

o   Use liquid measuring cups for oils and liquids

o   Use nested measuring cups for flours and solids

§  Important!  Fluff your flour before measuring J

·        Use large-sized eggs, unsalted butter and nuts, and pure extracts of vanilla or almond.

·        Chill dough for cut-out cookies. Soften at room temperature for a few minutes before rolling out.  Cool baked cookies completely before decorating.

·        Leave about two inches of space between cookies on baking sheets so they don't spread into each other.

·        Do not over-mix or over-bake cookie dough or quick bread batter.  Also, properly pre-heat oven before baking.

#2: Shhhh…make it healthier, they will never know the difference!

·        Use whole wheat pastry flour or white whole wheat flour (whole grain bonus)

·        Bake with healthier fats:  Smart balance butter blend sticks, Land O’ Lakes Canola oil-butter blend

·        Replace part or all of oil with fruit puree (Mott’s applesauce or plum puree)

·        Sneak in a ground flaxseed and / or oats

·        Boost the flavor and antioxidants by adding chopped dried fruit such as apricots, cherries, cranberries, dates, prunes or raisins

·        Add small amounts of chopped nuts; lightly toast the nuts first to really enhance flavor.

·        Reduce sugar by 25% (no one will notice)

·        Keep in mind, it’s all about moderation and keeping in control of our eating.  Happy baking!

#3: Save time, save money

·        Semi-homemade:  Cookie and quick bread mixes

·        Homemade: bar cookies, slice cookies, quick breads (cranberry, pumpkin)

·        Clip coupons – visit Meijermealbox.com for special printable coupons

#4:  Storing your baked goods

§  Save time and money by preparing cookies ahead of time and storing them properly.  Many cookies can be baked and then frozen.   Alternately, you can freeze the cookie dough to thaw and bake at a later time.

§  Most cookies can be stored in an airtight container for 3-4 weeks or in the freezer for up to 3-6 months.  Store frosted cookies and cookies containing highly perishable ingredients (i.e., cream cheese) in the refrigerator.

§  If stored cookies harden, place a slice of bread in the storage container and the cookies will soften.

§  Store cookies in food storage containers with tight fitting lids.  Use wax paper to separate cookie layers.  Always cool cookies completely cooled before storing.

§  If preparing multiple types of cooking, store each type separately to preserve the cookie’s unique flavors.

§  When baking cookies in advance for holidays, select cookies that are easy to store.  Fragile cookies and iced cookies do not freeze well.  For cookies that call for frosting, freeze them unfrosted and then frost after completely thawed.

Shortcut Sugar Cookies

1 17.5 oz. pkg. Betty Crocker sugar cookie mix

1 egg

1 stick (1/2 cup) Smart Balance Butter Blend

Decorating supplies:

Cookie cutters

Decorator writing icing

String licorice

Mini-candies (mini-M&Ms)

White icing (canned)

Colored sugar and sprinkles

Instructions:

In medium bowl, stir cookie mix, butter and egg until soft dough forms.  Cover and refrigerate dough for 1-2 hours (or more.) 

Pre-heat oven to 375 degrees.  Remove dough from refrigerator and let stand for 10 minutes.  Lightly dust rolling pin and rolling surface with flour.  Roll a “handful” of dough 1/4” thick and cut shapes using cookie cutters.   Place on cookies sheets lined with parchment paper.  Add leftover cut out dough to the batch of remaining cookie dough.  Repeat rolling and cutting until all dough is used.

If desired, lightly brush cookies with egg white.   Bake 10-12 minutes, until lightly browned.  Remove from oven and cool completely.  Decorate as desired.

Peanut Butter Blossoms

Makes: 3 dozen

Ingredients:

1 package (1lb. 1.5 oz) Betty Crocker® peanut butter cookie mix

3 Tbls. Meijer Canola Oil

1 Tbls. Water

1 egg

1/2 cup granulated sugar

36 Hersey’s Kisses, unwrapped

Holiday sprinkles

Instructions:

Pre-heat oven to 375 degrees.  In a medium bowl, stir cookie mix, oil and egg until dough forms.  Shape dough into 36 1” balls; roll in sugar.  Place 2 inches apart on cookie sheets lined with parchment paper (or ungreased cookie sheets).  Bake 10 – 12 minutes, until lightly golden brown. Immediately press 1 chocolate in center of each cookie. Remove from cookie sheets.  Lightly sprinkle with holiday sprinkles.  Cool completely, about 20 minutes.

Dylan’s Chocolate Chip Cookies

Ingredients:

2 1/4 Cup White Whole Wheat Flour

1/4 Cup Quaker Old Fashioned Oats

1/4 Cup Ground Flax Seed (Flax meal)

3/4 tsp. Meijer Salt

1 tsp. Meijer Baking Soda

3/4 Cup Loosely Packed Brown Sugar

3/4 Cup Granulated Sugar

3/4 Cup Softened Butter (or margarine)

1 tsp. McCormick Pure Vanilla Extract

2 Eggs

1 Pkg. (12 oz.) Nestle Mini Semi-Sweet Chocolate Chips

Optional Ingredients:  1 Cup chopped nuts, 1/2 cup dried Cherries

Method:

            Preheat oven to 350 degrees.  Combine flour, oat bran, flax meal, salt and baking soda in a bowl and set aside.  Cream butter, add brown sugar and beat until smooth.  Add granulated sugar and beat until smooth.  Add eggs and vanilla and beat again until smooth.  Add half of the mixed dry ingredients to butter mixture and mix well.  Add remaining dry ingredients and mix well.  Add chocolate chips (and nuts or dried cherries if desired) and mix until well blended.

            Drop by rounded teaspoonfuls onto ungreased cookie sheets.  Bake 8 to 10 minutes.  Makes approximately 72 2” cookies.  (For best results, refrigerate dough for 1 to 2 hours before baking.) 

Steven’s Scrumptious Gingerbread Cookies

Ingredients:

3 cups Whole Wheat Pastry Flour or White Whole Wheat Flour

1/4 teaspoon Meijer salt

3/4 teaspoon Meijer baking soda

1 1/2 teaspoons McCormick ground ginger

1 1/2 teaspoons McCormick ground cinnamon

1/4 teaspoon McCormick ground nutmeg

1/4 teaspoon McCormick ground cloves

1/2 cup unsalted butter, softened

1/2 cup granulated white sugar

1 large egg

2/3 cup dark molasses (spray measuring cup with non-stick pan spray prior to measuring to prevent             molasses from sticking to the measuring cup).

Confectioners Frosting:

2 cups confectioners sugar (icing or powdered sugar), sifted

1/2 cup (1 stick) Smart Balance Butter Blend, room temperature

1 teaspoon McCormick pure vanilla extract

1 1/2 tablespoons milk or light cream

Method:

Gingerbread: In a large bowl, stir together flour, salt, baking soda, and spices. Set aside.   In a large bowl, cream together the butter and sugar until light and fluffy. Add egg and molasses and then beat until well combined. Gradually add the flour mixture beating until incorporated. Divide the dough in half, and wrap each half in plastic wrap and refrigerate for at least two hours or overnight. 

Preheat oven to 350 degrees F and place rack in center of oven. Line 2 baking sheets with parchment paper and set aside while you roll out the dough.

On a lightly floured surface, roll out the dough to a thickness of about 1/4 inch. Use a gingerbread cookie cutter or other shapes to cut out cookies.  Using a spatula lift the cut out cookies onto the baking sheet, placing the cookies about 1 inch apart.  Note: If you are hanging the cookies or using as gift tags, make a hole at the top of the cookies with a straw or end of a wooden skewer.

Bake 8 - 12 minutes.  Cookies are done when they are firm and the edges are just beginning to brown. 

Remove the cookies from the oven and let stand about one minute. When they are firm enough to move, transfer to a wire rack to cool completely.

If desired, you can press raisins or candies into the dough for eyes and buttons while the cookies are still warm. Otherwise, confectioners frosting can be used to decorate the cookies.  Icing can also be used to attach candies, raisins, and sprinkles.

Confectioners Frosting:  In a medium to large bowl, cream the butter until smooth and well blended.  Add vanilla extract, mix.   Gradually beat in sugar until well blended.  Add milk and beat on high speed until light and fluffy (about 3 minutes).  Add a little more milk if too dry. Place the frosting in a pastry bag fitted with a decorative tip and decorate the gingerbread men as desired.  Alternately, make a small cut on the corner of a quart size zip-lock bag.  Fill bag with frosting and squeeze to decorate cookies.

Makes about 3 dozen cookies.

Holiday Pumpkin Bread

Ingredients:

3 cups white whole wheat flour

1/4 cup ground flaxseed

2 tsp. Meijer baking powder

1 tsp. Meijer baking soda

1/2 tsp. Meijer salt

1 tsp. McCormick ground cinnamon

1/2 tsp. McCormick ground nutmeg

1/2 tsp. McCormick ground ginger

1/2 cup packed brown sugar

1/2 cup granulated sugar

1/2 cup Smart Balance Butter Blend (1 stick)

2 eggs

1 16-oz. can solid pack pumpkin

1/2 cup dates, chopped

3/4 cup chopped walnuts

Method:

Preheat oven to 350 degrees.  Spray a 9”x 5” loaf pan with pan spray (or 4 mini-loaf pans).  In a medium bowl, mix flours, flaxseed, baking powder, baking soda, salt and spices.  In a large mixing bowl, beat on medium speed margarine, eggs, pumpkin and then adding sugar last, beat until well blended.  Add flour mixture to pumpkin mixture and mix only until moistened.  Stir in chopped dates and walnuts. Spoon batter evenly into pan(s).  Note: Lightly sprinkle raw batter with additional ground nuts if desired.  Bake approximately 50 to 60 minutes (about 40 minutes for mini-loaves); unit toothpick inserted in the center comes out clean.  (If top of loaf browns to quickly, loosely cover with aluminum foil until baking is completed.) Remove from oven and cool 10 minutes.  Remove from baking pan and transfer to wire rack to cool completely. Makes 1 loaf (12 hearty servings).

Nutrition Information (per serving):

305 calories, 7g protein, 49g carbohydrate, 9g fat, 0mg cholesterol, 240mg sodium, 4.5g fiber.  

Cheery Cherry Oatmeal Cookies

Ingredients:

3/4 cup (1 1/2 sticks) Smart Balance Butter Blend, softened

1 cup brown sugar

1/2 cup granulated sugar

2 Eggs

1/3 cup Mott’s applesauce or prune puree

1 tsp. McCormick vanilla extract

1 1/2 cups white whole-wheat flour

1 tsp. Meijer baking powder

1/2 tsp. Meijer salt

3 Tbls. ground flax seed (flax seed meal)

2 cups Meijer Naturals old-fashioned oats

1 cup dried Michigan cherries

1 cup Nestle semi-sweet chocolate chips (optional)

3/4 cup chopped nuts (optional)

Method:

Pre-heat oven to 325 degrees.   In a large mixing bowl, cream butter and sugars; add egg, vanilla, and applesauce, beat until well blended. In a separate bowl, mix together flours, baking powder, salt, flax seed meal, and oats.  Mix well.

            Add flour mixture to butter mixture 1/3 at a time, mixing well after each addition.  Stir in cherries and optional chocolate chips and/or nuts.

            Drop by rounded teaspoons onto ungreased cookie sheet (line with parchment paper for best results).  Bake at 325 degrees for 8 to 10 minutes, until golden brown.  Remove from oven and allow to cool 1 minute on baking sheet, transfer to cooling rack. 

            Makes approximately 6 dozen cookies.  Enjoy!

Approx. Nutrition Analysis: (For a 2 cookie serving)

100 Calories, 1.5g Protein, 15g Carbohydrate, 1g Dietary Fiber, 4.5g Fat, 2.5g Saturated Fat

Cranberry Cheesecake Bars

Ingredients:

2 cups white whole wheat flour

1 1/2 cups Quaker Old Fashioned Oats

1/4 cup plus 1 Tbls. Packed brown sugar

1 cup butter or margarine, softened

1 (8-ounce) package Meijer light cream cheese, softened

1 (14-ounce) can Meijer sweetened condensed milk

1/4 cup Lemon Juice (from concentrate)

2 Tbls. Meijer Cornstarch

1 (16-ounce) whole berry cranberry sauce (2 cups)

Method:

Preheat oven to 350 degrees.  In a large bowl, combine flour, oats, 1/4 cup sugar and butter; mix until crumbly.  Reserving 1 1/2 cups crumb mixture, press remainder firmly on bottom of a greased 13 x 9 inch baking pan.  Bake 15 minutes. 

Meanwhile, in a small mixer bowl, beat cheese until fluffy.  Gradually beat in sweetened condensed milk until smooth; stir in lemon juice concentrate.  Spread evenly over prepared crust.

In a small bowl, combine remaining 1 Tbls. Brown sugar and cornstarch.  Stir in cranberries and spoon evenly over cheese layer.  Top with reserved crumb mixture.

Bake about 40 minutes, or until golden.  Cool. Chill. Store covered in refrigerator.  Makes 24 bars.

Raspberry Cookie Strips

Makes: 2 dozen cookies

Ingredients:

3/4 cup Smart Balance Butter Blend sticks (1 1/2 sticks), softened

3/4 cup sugar

1 egg

1/4 tsp. McCormick Almond Extract

2 Cups White whole wheat flour

1/2 tsp. McCormick Cream of tartar

1/2 tsp. Meijer baking soda

1/2 tsp. Meijer Salt

1/4 tsp. McCormick Ground Nutmeg

1/2 cup seedless Raspberry preserves

Glaze:

1/2 cup Nestle vanilla (or white) chips

1 tsp. smart balance butter blend

Instructions:

Pre-heat oven to 350 degrees.  Cream together butter and sugar in a large bowl until fluffy.  Beat in egg and extract.  In a medium bowl, mix together flour, cream of tartar, backing soda, salt and spices.  Mix flour mixture gradually into butter mixture.  Blend well. 

Divide dough in half, and shape each half into a 12” long by 2" wide rectangle on an ungreased baking sheet (or lined with parchment paper).  Using the handle end of a long wooden spoon, make an indentation (1/4” deep) lengthwise into the center of each dough rectangle. 

Bake 10 minutes at 350 degrees.  Remove from oven and fill indentation with raspberry preserves.  Return to oven and bake 10-12 minutes longer, until lightly golden brown.  Remove from oven and allow to cool 2-3 minutes.  Cut into 1” slices.  Allow to cool completely.

Meanwhile, melt vanilla chips and tsp. butter in microwave (heat 25-30 seconds on high, stir well, and heat again if necessary).  Drizzle over cookies.  Let stand until glaze sets.

Lemon Pistachio Sliced Cookies

Ingredients:
1	cup (2 sticks) Smart Balance butter blend, softened
3/4	cup sugar or Splenda for Baking sugar substitute blend*
1/8	teaspoon Meijer salt
1	egg
1/2	teaspoon McCormick vanilla
2-1/4	cups white whole wheat flour
1	teaspoon finely shredded lemon peel
1/2	cup finely chopped lightly salted dry roasted pistachio nuts
Instructions:

1. In a large bowl, combine vegetable oil spread and butter; beat with an electric mixer on medium speed until mixed. Beat in sugar and salt until well mixed. Beat in egg and vanilla until combined. Beat in as much of the flour as you can with the mixer. Using a wooden spoon, stir in any remaining flour and the lemon peel.

2. Divide dough in half. Shape each dough portion into an 8-inch-long log. Sprinkle half of the pistachio nuts on a sheet of waxed paper. Roll one log in the nuts to coat. Repeat with remaining nuts and log. Wrap logs in plastic wrap. Chill about 2 hours or until firm enough to slice.

3. Preheat oven to 350°F. If necessary, reshape logs to make them round. Cut logs crosswise into 1/4-inch-thick slices. Place slices 1 inch apart on ungreased cookie sheets.

4. Bake for 8 to 10 minutes or just until edges are firm and tops are set. Cool on cookie sheets for 1 minute. Transfer cookies to a wire rack; cool completely.

5. Lightly dust (sprinkle) cookies with shifted confectioners sugar before serving.

6. *Sugar Substitutes: Choose Splenda® Sugar Blend for Baking. Follow package directions to use product amount equivalent to 3/4 cup sugar.

Nutrition Facts per Serving:

Calories 59, Total Fat (g) 3, Carbohydrate (g) 7, Total Sugar (g) 3, Protein (g) 1

Diabetic Exchanges: Other Carbohydrates 0.5, Fat 0.5

Recipe adapted from:  Diabetic Living, www.diabeticlivingonline.com  

Oven Roasted Nuts

Ingredients:

2 egg whites lightly beaten (or 1/2 cup liquid egg white)

2 Tablespoons of water

6 cups Shelled walnuts or Pecan halves

1 cup Meijer sugar

1 tsp. Meijer salt

2 tsp. McCormick ground cinnamon

1 tsp. McCormick ground cloves

1 tsp. McCormick ground nutmeg

1 tsp. McCormick Chinese 5-spice powder

Method:

Preheat conventional oven to 350 degrees.  Line a cookie sheet with parchment baking paper or use a silicone baking sheet.  In a bowl beat egg white, mix in water, and add nuts.  In a separate bowl whisk together well all spices and sugar.  Add spice-sugar mix to nut mix.  Mix well and spread onto cookie sheet.  Place in the middle rack of oven – bake for 30 minutes (no longer) until mostly dry, stir every 10 minutes (this is important to avoid burning).  Watch closely at end of baking time to avoid burning.  Allow to cool completely before storing.  Do not refrigerate.  Seal tightly in a zipper lock bag or an air-tight sealed container.  Makes 24 -- 1/4 cup portions.

Nutrition Information per serving:

301 Calories, 28g Fat, 3.9g Protein, 13.3g Carbohydrate, 105mg Sodium, 0 mg Cholesterol, 3.7g Fiber, 37mg Calcium.

Fido’s Fabulous People Biscuits

Ingredients:

1/4 cup warm water

8 chicken or beef bouillon cubes

1 package active dry yeast

1 tsp. Meijer sugar

1 1/2 cups tomato juice

3 1/2 cups white whole wheat flour

2 cups wheat germ

Method:

Preheat oven to 300 degrees. Pour warm water in a large bowl, add the sugar and yeast and let stand for about 5 minutes.  Add bouillon cubes, crushing them as you stir them in.

Add tomato juice, 1 cup all-purpose flour and wheat germ, stirring until you form a thin paste.  Add remaining flour and work together into a thick dough using hands.

Sprinkle flour onto a pastry or cutting board.  Take a “couple handfuls” of dough and work into a small ball shape.   Use a rolling pin to flatten dough to about 1/4” thickness.  (If dough is sticky, add a little more flour.)  Using a table knife or sturdy cookie cutters, cut dough into people shapes (or whatever shape you desire).  Repeat this process with remaining dough.

Use a spatula to transfer biscuits from cutting board to a cookie sheet lined with parchment paper.  Bake at 300 degrees for 45 minutes to one hour.  Afterwards, let them dry in turned-off oven (or at room temperature) for about four hours. 

Serve with love and a fresh bowl of water!

Thanks to everyone who entered our family meal challenge recipe contest.  We are sure that you will enjoy our winning recipe from Judi Angelos of Ann Arbor!

Judi’s Favorite Beef Stew

2 ½ lbs stewing beef (or cubed flank, round or sirloin steak)

1 to 2 tsp meat tenderizer

8 white potatoes, cubed (with or without peel)

1lb bag baby Carrots          

1lb package frozen Meijer green beans

2 medium sweet onions cubed

2 (16 oz) cans Meijer tomato soup

In a large roasting pan, place cubed beef – sprinkle with meat tenderizer – place cubed potatoes on top of meat and lightly sprinkle with salt and pepper.  Place carrots on top of the potatoes.  Place frozen green beans on top of the carrots.  Place cubed onions on the green beans.  Open soup and dallop evenly on top of casserole.  Cover and cook at 250 degrees for 5 hours.

Alternately, layer ingredients as described above in a slower cooker or crock pot and add 1/4 cup water.  Set slow cooker to low or low-medium and stew for 5 or more hours.

Enjoy.

www.meijerhealthliving.com promoting easy meals for healthy families.

Recipes:

Fresh Blueberry and Lemon Parfait

Makes 4 servings

1 pint fresh blueberries

4 (6 oz.) containers of lemon yogurt

8 Meijer gingersnap cookies, coarsely crushed

In 4 individual serving glasses, spoon 1 layer of lemon yogurt, sprinkle lightly with cookies and then a layer of blueberries.  Repeat layers one more time, ending with lemon yogurt on top.  Garnish with mint sprigs and blueberries, if desired.

Nutrition facts per serving:  Calories 272, Fat 3.5g, Carbohydrate 53g, Protein 7.5g, Sodium 143mg, Cholesterol 11mg,  Fiber 3g

Easy Blueberry Syrup

Makes about 2 cups

1 cup water

1 cup Meijer sugar

1-1/2 cups fresh or frozen blueberries

1 T. lemon juice

Combine water and sugar in a medium saucepan over high heat.  Bring to a boil and cook 7-8 minutes.  Add blueberries, bring to a simmer and cook about 5 minutes.  Remove pan from heat and stir in lemon juice.  Cool slightly, then transfer to an airtight container and refrigerate.

Serve over whole grain pancakes, waffles or French toast.  Also great as a topping over low fat vanilla ice cream.

Note:  For thicker syrup, increase the cooking time by 2-3 minutes.

Nutrition facts per ¼ cup serving:  Calories 112, Fat 0g, Carbohydrate 25g, Protein 0g, Sodium 0mg, Cholesterol 0mg,  Fiber .5g

Lemon Blueberry Bread

Makes 12 servings

1/3 cup Meijer butter, melted

3/4 cup Meijer granulated sugar

3 T. lemon juice

2 Meijer eggs

1-1/2 cups white, whole-wheat flour

1 t. Meijer baking powder

1 t. salt

½ cup Meijer low fat milk

2 T. grated lemon zest

½ cup Meijer walnuts, chopped

1 cup fresh or frozen blueberries

Glaze

2 T. lemon juice

¼ cup Meijer powdered sugar

1.      Preheat oven to 350° F.  Coat a 8 x 4-inch loaf pan with Meijer cooking spray.

2.     In a mixing bowl, beat together butter, ¾ cup sugar, juice and eggs.  Combine flour, baking powder and salt; stir into egg mixture alternately with milk.  Fold in lemon zest, nuts, and blueberries.  Pour batter into prepared pan.

3.     Bake in preheated oven for approx. 60 minutes, until a toothpick inserted into center of the loaf comes out clean.  Cool bread in pan for 10 minutes.  Meanwhile, combine lemon juice and ¼ cup powdered sugar in a small bowl. Remove bread from pan and drizzle with glaze.  Cool on a wire rack.

Nutrition facts per serving:  Calories 190, Fat 6g, Carbohydrate 33g, Protein 4g, Sodium 276mg, Cholesterol 50mg,  Fiber 4g

Blueberry Walnut Salad

Makes 6 servings

1 (10 oz.) Package Dole mixed salad greens

1 pint fresh blueberries

¼ cup Meijer walnuts

½ cup lite raspberry vinaigrette salad dressing (like Paul Neuman’s)

¼ cup crumbled feta cheese

In a large bowl, toss the salad greens with the blueberries, walnuts, and raspberry vinaigrette. Top with feta cheese to serve.

Nutrition facts per serving:  Calories 127, Fat 6g, Carbohydrate 17g, Protein 3.5g, Sodium 423mg, Cholesterol 9mg,  Fiber 3g

Mediterranean Potato Salad

Ingredients:

2 -3 pounds Michigan / Ohio white potatoes, cooked, cooled, and cut into cubes

1/2 cup diced tomatoes

1/4 cup sliced black olives or kalamata olives

1/4 cup diced Michigan / Ohio green onion

1/4 cup crumbled feta cheese

1 banana pepper, seeded and diced (or Michigan / 0hio Hungarian Yellow Hot pepper)

Dressing:

1/4 cup fresh lemon juice

2 Tbls Meijer Olive oil

1 clove garlic, minced

1/2 tsp. Oregano

1 Tbls. fresh Michigan / Ohio Dill chopped

Salt and ground black pepper to taste

Method:

Whisk together dressing ingredients.  Place potatoes in a large mixing bowl, add dressing a mix gently.  Add tomatoes, olives, onion and feta and mix gently.  Refrigerate 2 hours or more to allow flavors to blend.  Garnish with fresh herbs if desired.  Serves 8.

Approximate Nutrition Information (per serving):  145 calories, 5g fat, 1g saturated fat, 5g protein, 22g carbohydrate, 3g fiber, 250mg sodium.

Stir-fry Napa Cabbage with toasted almonds

Ingredients:

4-5 cups shredded Michigan / Ohio Napa cabbage (about 1 medium head)

1 cup shredded carrot

1/4 cup slivered almonds

1 Tbls. Meijer olive oil

1/4 cup Teriyaki (Kikkoman Less Sodium Teriyaki Marinade and Sauce)

1/2 cup diced Michigan / Ohio green onion

Method:

Heat a large non-stick skillet over medium-high heat, add almonds and toast in hot skillet for 2-3 minutes.  Remove and set aside.  In same skillet, add olive oil and heat over medium-high heat, stir fry cabbage and carrot until just tender (about 5 minutes), add almonds, teriyaki sauce and green onion.  Heat through and serve (do not overcook).  Serves: 8

Savory Summer Soup

Ingredients:

Our team of healthy living dietitians have put together a budget-friendly healthy BBQ menu to help you stretch your wallet, not your waistline!

Corn Tortilla Chips

8 Blancas corn tortillas

Stack the tortillas; cut into six wedges.  Arrange in a single layer on a baking sheet coated with cooking spray.  Spritz the wedges with cooking spray.  Bake at 375 degrees for 9-10 minutes or until lightly browned.  Cool for 5 minutes.  Serve with Meijer Naturals Thick n’ Chunky Salsa.

Makes 4 Servings

Nutrition Information per serving: 140 calories, 1 g fat, 0 mg cholesterol, 600 mg sodium, 2 g fiber, 2 g protein

Garden Pasta Salad

2 c. uncooked Meijer Rotelle (spiral) pasta                                                                                     

1 bag Meijer frozen Florentine Style Vegetables (broccoli, carrots, cauliflower)                                 

 ½ c. Wishbone light ranch dressing

Cook pasta according to package directions.  Cook vegetables in microwave as directed on package.  Drain and rinse pasta in cold water; add to vegetables.   Pour salad dressing over pasta mixture; toss to coat.  Refrigerate until ready to serve.

Makes 4 Servings

Nutrition Information per serving: 226 calories, 8 g fat, 34 mg cholesterol, 338 mg sodium, 32 g carbohydrate, 3 g fiber, 6 g protein

Southwest Hamburger

1 lb. extra lean ground beef 

1 egg white

1 jalapeno, chopped

2 Tbls. fresh cilantro chopped

1/4 cup sweet white onion chopped

salt and pepper to taste

4 Aunt Millie’s Whole Grain Wheat hamburger buns

Place ground beef in a large bowl.  Add egg white, jalapeno, cilantro, onion, salt and black pepper.  Mix well.    Form into four ¾ inch patties.  Grill burgers on lightly oiled grill rack for 5-6 minutes per side until internal temperature reaches 160 degrees.  Serve burgers in whole grain wheat hamburger buns.

Makes 4 Servings

Nutrition Information per serving: 305 calories, 7 g fat, 70 mg cholesterol, 690 mg, sodium, 28 g carbohydrate, 3 g fiber, 31 g protein

Patriotic Parfait

1 c. sliced strawberries, 2 c.  Meijer light vanilla yogurt, 1 cup blueberries

Place a layer of strawberries at bottom of glass.  Add ½ c. of  vanilla yogurt.  Top with a mix of blueberries and strawberries. 

Makes 4 Servings

Nutrition Information per serving: 137 calories, 1 g fat, 6 mg cholesterol, 81 mg sodium, 25 g carbohydrate, 1 g fiber, 6 g protein

Provided by: Maribel Cabrales, MBA, RD, LDN- Meijer Dietitian and Healthy Living Advisor    

Grilling Healthy and Green:

Clean and Green: Propane gas is the cleanest for grilling.

Charcoal and Charcoal Alternatives: Ethanol products derived from corn oils burn clean and eliminate the need for charcoal lighter fluid

            - EcoStart Natural Lighter Fluid, by Frontier Brand is found in the grill and grill accessory isle at Meijer.  EcoStart lights quickly and is a great alternative to traditional lighter fluid and you use less of the natural lighter fluid gel, only 1 1/2 Tablespoons per 1 pound of charcoal.

            - Charcoal Chimney’s:  These resemble a large coffee can with a handle.  The can is divided so that charcoal can be stacked in the top portion and paper can be placed in the bottom portion.  Place in your grill and light the paper – this allows you to use charcoal without using lighter fluid.

            - Portable charcoal replacement:  Awesome for on the go!  The FlameDisk is about the size and thickness of a Frisbee and is made of lightweight aluminum.  The disk is filled with a waxy blend of ethanol – place the disk in your grill (use two disks for larger grills), light, and you’re ready to cook immediately.  The disk lasts about 40 minutes, adequate for cooking most foods.  The package even includes a book of matches!

Health Tips:

To decrease the production of carcinogens known at Heterocyclic amines (HCA’s) that can occur during grilling, follow these simple steps:

1. Don’t allow foods to blacken / char / burn.  This is what creates the HCA’s.  Keep a water bottle handy to douse any out of control flames or move food to a cooler area of your grill.

2. Fatty foods and sugary foods burn and char more than other foods.  Trim excess fat from meats and poultry, and don’t add sweet sauces (BBQ sauce) until the last five minutes of grilling – reduce heat to low when your sauce is added.

3. Be proactive!   Olive oil and citrus juices are protective and can reduce the production of HCA’s by as much as 95%.  Add lemon or orange juice to your marinades and basting liquids (about 1/4 cup) – the acids also help to tenderize meats.  Lightly brush foods, especially vegetables and fruit, with olive oil to cut down on flaring.  However, even too much olive oil can cause flare ups – so moderation is important. 

4. Cut fruit and vegetables into large slices to prevent them from falling between the grill grates.  Alternately, using a vegetable basket or screen can make grilling fragile foods a cinch.   Season fruits with spices such as cinnamon and nutmeg to enhance flavors.  Lemon and seasoned peppers, in addition to herbs, are excellent on grilled vegetables.

Grilled Tuscan Marinated Vegetables

Makes 8 servings.

Prep Time: 15 minutes, Refrigerate Time: 1 hour, Cook Time: 10 minutes

Ingredients:INGREDIENTS

1/4 cup olive oil

1 tablespoon balsamic vinegar

1 tablespoon Super Spice Grill Blend

1 teaspoon Dijon mustard

1 medium yellow squash, cut lengthwise into 1/2-inch thick slices

1 medium zucchini, cut lengthwise into 1/2-inch thick slices

8 asparagus spears, ends trimmed

2 plum tomatoes, halved lengthwise

1 small red onion, sliced into 1/2-inch thick rounds

Method:

1. Mix oil, vinegar, Super Spice Grill Blend and mustard in small bowl until well blended. Place vegetables in large re-sealable plastic bag or glass dish. Add marinade; turn to coat well.

2. Refrigerate 1 hour or longer for extra flavor. Remove vegetables from marinade. Place vegetables in grill basket, grill rack or thread onto skewers.

3. Grill over medium heat 5 to 10 minutes or until tender, turning frequently.

Approximate Nutrition Information per Serving:

Calories: 91, Fat: 7g, Carbohydrates: 6g, Cholesterol: 0 mg, Sodium: 106 mg, Fiber: 2g, Protein: 1g

Recipe adapted from McCormick Kitchens: McCormick_Kitchens@mccormick.rsys1.com

Easy Grilled Vegetables

Makes 6 (1/2-cup) servings.

Prep Time: 5 minutes, Cook Time: 15 minutes

Ingredients:

5 cups assorted cut up vegetables, such as zucchini, yellow squash, bell peppers, eggplant, mushrooms and / or onion

2 tablespoons olive or vegetable oil

2 tablespoons McCormick® Grill Mates® Montreal Chicken Seasoning or 2 tablespoons McCormick®25% Grill Mates® Less Sodium Montreal Chicken Seasoning

Method:

1. Toss vegetables with oil and Seasoning in large bowl.

2. Place vegetables in grill basket, grill rack or thread onto skewers.

3. Grill over medium heat for 12 to 15 minutes or until vegetables are tender, turning occasionally.

Approximate Nutrition Information per Servings:

Prep. Time: 10 Minutes, Cooking Time: 6-8 Minutes

Serves: 8

1 - 12 oz. package Portabella mushroom caps, washed and trimmed

3 Tbls Meijer olive oil

4 Tbls Reduced sodium soy sauce

3 Tbls Fresh lemon juice

1 Green onion, finely chopped

2 Cloves garlic, minced

Pepper to taste

1 Loaf fresh French Baguette (or French bread)

1 Tbls Olive oil

Mushrooms:  Brush grill grates and spray with non-stick cooking spray.  Pre-heat grill to medium heat.  Whisk together olive oil, soy sauce, lemon juice, onion, garlic and pepper.  Brush mushroom caps with 1/2 of the olive oil marinade and place mushroom cap side down on grill.  Generously baste the gill side with the remaining marinade.  Cook about 4 minutes, turn and cook an additional 1-2 minutes, until mushrooms are fork tender.

Bread:  Slice bread in 1/2" slices and brush lightly with olive oil.  Place oil side down on hot grill and toast 1-2 minutes, until lightly browned.  Remove from grill and top with grilled portabella mushroom slices.  Garish with chopped fresh green onion, if desired.

Calories: 139, Protein: 4g, Carbohydrate: 16g, Fiber: 2.3g, Total Fat: 6g (Saturated Fat: 0.8g, Monounsaturated Fat: 4g), Sodium: 360 mg.

Spring has arrived! Are you hoping to shed a few pounds before putting on your shorts and t-shirts?  If so, you might want to skip the costly diet pills and try including these fat fighting foods in your daily diet.

Hot Peppers:  Capsaicin in jalapenos and other hot peppers boost metabolism for about a half an hour, helping you burn more calories.  Add hot peppers to eggs, stir fry dishes, or sprinkle foods with cayenne pepper. 

Salsa: Use salsa as a condiment on foods to get the metabolic boost from hot peppers and to add a lot of flavor with very few calories.  As a bonus, salsas are a great source of lycopene and other disease fighting antioxidants.  Use salsa on baked potatoes, eggs, chicken or fish. (1/4 cup salsa has about 25 calories.)

Sweeten The Deal: Sweet spices and flavorings can naturally take the edge off a sweet tooth without adding the calories from sugar.  Add a touch to your coffee, tea, hot cereals or other foods to help curb satisfy that sweet tooth.  A great alternative if you’re not a fan of artificial sweeteners.  As a bonus, spices like cinnamon help to regulate insulin and blood sugar levels.

Lean Protein:  Protein foods “stick to your ribs” and make you feel satisfied for longer periods between meals.  Have a good protein source at each meal and you will eat less overall.  Lean meats (loin and round cuts of beef and pork), skinless chicken breast, fish, eggs, and soy foods (tofu), and low-fat cottage cheese are great protein rich foods. (One ounce lean protein has about 60 to 70 calories.)

Cottage cheese:  Reduced fat cottage cheese contains whey protein that stimuilates the release hormones that tell your brain to stop eating.  Low-fat versions have all the whey protein with little fat and calories (about 80 calories per 1/2 cup).

Food With Fiber:  Whole grain cereals (like Flax Plus and Oatmeal), pastas, whole wheat bread, fruit, vegetables and foods fortified with fiber, like granola bars will make up feel fuller faster.   Fiber tends to pull more water into our stomach so we actually feel fuller longer and will eat less.  The average person needs between 25 and 35g fiber each day.

Green Tea: Catechins (antioxidants) found in green tea may contribute to weight loss by stimulating the body to burn calories and decreasing body fat.  Unlike black tea, green teas are not fermented and contain higher levels of catechins.  The down side, you’ll need about 13 cups everyday to get the full metabolic effect.  However, a cup or two of green can compliment your weight loss effects with the added bonus of disease fighting antioxdants

Other Fat Fighting Food Tips:

• Use low-fat plain yogurt instead of mayonnaise in tuna salad and other dishes.  Two tablespoons plain yogurt has about 15 calories vs. two tablespoons reduced fat mayonnaise with 90 calories (you save 75 calories!)

• Fudgesicles are chocolatey and creamy, so they feel like a treat and are perfectly portion controlled!  One regular fudgeicles has about 90 calories (sugar free versions have about 40 calories).  No deprivation!

• Hummus is high in healthy fat and a good source of protein so it will stick with you between meals.  Keep it low calorie by using hummus as a dip for vegetables like carrots, broccoli, celery, and mushrooms. Mmmmm

• Part-Skim String Cheese:  Fast, portable and convenient! With only 80 calories per stick, you get protein and some calcium. Adding a few whole-grain crackers would hold off hunger even longer.  

• Lemon: squeeze it on salads, grilled chicken, fish and veggies to add flavor without calories.  The tangy citrus is fresh and enhances food flavors without the heavy tastes of butter or dressings.

A recent study by the Food Marketing Institute reported that 71 percent of Americans are cooking more often and eating out less.  Casserole dishes are a convenient and inexpensive way to feed a family and with a sagging economy, casseroles have become a new favorite one-dish meal.

The term “casserole” dates back to 18^th century Europe, when casseroles consisted of rice and pounded meat.  Today’s casseroles are far more varied and interesting.

 “Brothy” and tomato based casseroles take advantage of cheaper, tougher cuts of meat and require longer cooking times, which helps to tenderize.  Creamy and quick cooking casseroles are easy to prepare and can often be ready to eat within 30 minutes.

Casserole Tips:

1. Use www.meijermealbox.com to find tasty casserole recipes and money-saving coupons! 

2. Cut recipe ingredients (carrots, potatoes, meat, etc.) about the same size.  This will promote event cooking.

3. Use a Casserole dish that goes from stovetop to oven which allows you to brown food on your stovetop and then finish by baking in the same dish.  Fewer dishes means easier clean up!

4. Use a casserole dish with a tight fitting lid to retain moisture.

5. Size is important—if your casserole dish is too small, foods will bubble over.  Only fill casserole dishes about three-quarters full to prevent liquid from overflowing.

Meat Tips:   

1. For long-cooking casseroles (slow-cooker or crock pot recipes), buy tougher cuts of meat. They have more connective tissue that tenderizes during cooking, but doesn't disintegrate when cooked slowly.

2. Coat the meat in flour just before cooking. If you coat it too early, the moisture in the meat absorbs the flour and spoils the texture of the casserole.

3. To get the most flavorful casseroles, begin by browning the meat or chicken, separately. Then add vegetables, liquids and herbs. Browning will also seal in meat juices.

Quick and Easy Casseroles

Salmon with Mushrooms

 
Servings: 4

Ingredients

8 oz. whole wheat blend egg noodles
1 (4 oz.) pkg. sliced button or mini-portabella mushrooms
1 cup reduced sodium chicken broth
2 tablespoons flour
2 oz. (About 2-3 Tbls.) Reduced fat cream cheese
1/4  teaspoon salt
1 cup frozen peas
1/2 teaspoon hot pepper sauce
1 (7.5 oz.) can wild salmon, drained, skin discarded, broken into chunks
1/4 cup sliced almonds, toasted

Method:

Cook noodles according to package directions. Heat oven to 375° F. Meanwhile, sauté’ mushrooms in a large nonstick skillet coated with cooking spray over medium heat 4 to 5 minutes or until mushrooms are golden brown. Mix together broth and flour; stir into mushrooms. Reduce heat; simmer until sauce is thickened, about 2 minutes. Add cream cheese and salt; cook, stirring constantly, until cream cheese is melted. Stir in peas and pepper sauce.

Drain noodles; return to same pot. Add mushroom mixture and salmon and toss well. Transfer to a 2-quart round or square casserole or baking dish coated with cooking spray. Cover dish with foil; bake 25 minutes or until heated through. Transfer to serving dishes; top with almonds.

Approximate Nutritional Analysis (per serving): 385 Calories, 12g Fat, 3.5g Saturated Fat, 50g Carbohydrate, 9g Fiber, 23g Protein, 590mg Sodium.

Stuffed Cabbage Casserole

Serves: 8-10

Ingredients:

1 medium head of cabbage, cut into bit size pieces

2 lbs. lean ground beef

1 medium yellow or white onion, diced

1 1/2 cups brown rice, uncooked

1/4 tsp. McCormick garlic powder

2 (14.5 oz.) cans Del Monte diced stewed tomatoes

1 can Campbell’s tomato soup plus 1 soup can of water

Salt and pepper to taste

Method:

Pre-heat oven to 375 degrees.

Cook cabbage in small amount of water until crisp-tender. Spray a 9x13 baking dish with cooking spray. Place half of the cabbage in the bottom and evenly distribute the uncooked ground beef over the cabbage. Top beef with onion, then rice and then season with salt, pepper, and garlic powder. Cover with dices tomatoes and the remaining cabbage.  Mix tomato soup with water until well blended and pour over top of the casserole. 

Bake 1 to 1 1/2 hours, until cabbage is tender and beef is cooked.  Allow to stand 5 minutes before serving.

Approximate Nutritional Analysis (per serving): 315 Calories, 7g Fat, 2.5g Saturated Fat, 31g Carbohydrate, 3g Fiber, 31g Protein, 295 mg Sodium.

Turkey Tetrazzini

Serves: 8

Ingredients:

1 box (14.5 oz) Barilla Pasta Plus spaghetti  

12 ounces mushrooms, sliced (about 4-5 cups)

1/4 cup Smart-Balance butter blend

1/4 cup all-purpose flour

1 1/2 cups Reduced fat milk

2 cups Meijer chicken broth

1/4 cup dry cooking or table wine (optional)

3 cups coarsely chopped cooked turkey or chicken

1 cup frozen peas, thawed

2/3 cup Parmesan cheese

1/3 cup shredded Swiss cheese

1/4 cup bread crumbs

Salt and Pepper to taste

Method:

Preheat oven to 375 degrees. Cook the pasta according to the package directions.  Meanwhile, saute’ the mushrooms in 1 Tbls. olive oil over medium heat until browned. Set aside.

In a large saucepan, melt Smart Balance butter. Stir in the flour, and cook the mixture over low heat, stirring, for 3 minutes. Gradually stir in the milk, broth, and the wine. Bring to a simmer and cook over medium-low heat 5 minutes, stirring frequently.

Combine well the pasta, the sauce, the mushrooms, the turkey, the peas, and salt and pepper to taste in a large bowl. Stir in 1/3 cup of the Parmesan cheese and the 1/3 cup of Swiss cheese, and transfer the mixture shallow 3-quart casserole coated with non-stick cooking spray.

In a small bowl combine well the remaining 1/3 cup Parmesan cheese, the bread crumbs, and salt and pepper to taste, sprinkle the mixture evenly over the Tetrazzini mixture.

Bake 35 to 40 minutes, or until it is bubbling and the top is golden.

Approximate Nutritional Analysis (per serving): 385 Calories, 9g Fat, 4g Saturated Fat, 35g Carbohydrate, 2g Fiber, 30g Protein, 441 mg Sodium.

It costs more to eat healthy, right? No way! Making healthy foods choices while shopping can actually save you money at the cash register. As an added bonus, you’ll continue to save money by staying healthy with fewer visits to the doctor and less “lost time” from work or school.

But, how do you save money, eat healthy, work, shuttle the kids here there and everywhere, clean the house, walk the dog; you get the idea. Healthy eating on a budget can be simple with a little pre-planning and smart shopping.

Tip #1: Plan ahead

I know what you’re thinking – “right; as if I have time to plan a menu for the week…I hardly have time to plan dinner 15 minutes before I make it!” Trust me and try this routine for one month:

• One day each week sit down with your Meijer grocery one-stop ad, noting those sale items that will appeal to your family.
• Make a menu for the week, even if it’s just deciding what the entrée item will be for dinner each day, you’ll be off to a good start. Remember to plan simple and quick items for busy nights. Also,
  • Use our Healthy Living weekly menu planner and/or
  • Use meijermealbox.com
    • “Search” items that are on sale for recipes
    • Print your shopping list
    • Print and use your coupons from mealbox
• Take inventory: Make note of spices and staples that you have on hand to avoid unnecessary purchases.
• Shop with your menu-driven grocery list. This will reduce impulse purchases that can really blow your budget.
• Stick with it! Deviate from your menu only when absolutely necessary.

Tip #2: Clip and Use Coupons!

Consider these facts:

• The average family of four spends $710.00 each month on groceries ($8,520 per year)¹
• 89% of shoppers use coupons, saving about 7% off their grocery bill each week² adding up to an annual savings of about $596.00!

¹US Bureau of Labor Statistics, www.bls.gov

²Promotion Marketing Association Coupon Council

Tip #3: Stock Up, When It Makes Sense

Take advantage of sale prices and stock up on shelf-stable staples and frozen foods, especially those items that you use frequently. But, don’t overstuff that freezer! Overfilled freezers don’t allow for proper air circulation creating an environment that actually encourages freezer burn and spoiled foods.

No doubt that it is cheaper to buy foods in bulk. But, don’t buy food in bulk if you won’t use it. The average household throws out 15% of all the food purchased, adding up to an annual loss of almost $1,300.00.

Tip #4: Eat To Maintain a Healthy Weight: Reducing portion sizes, buying fewer high-calorie snacks, and replacing sugary soft drinks with water or light juices will not only trim your waistline, but will also trim your food budget. This, according to research published in the Journal of the American Dietetic Association (2002). Emphasize “nutrient dense” foods – those foods that provide a lot of nutrition for fewer calories. Vegetables, fruit, lean meats and beans/legumes are all great health foods.

Tip #5: Go Meatless! Eat a meatless meal one or two each week to decrease your food costs. Replace meat with plant proteins such as beans or soy. You’ll get the added bonus of extra fiber, vitamins, minerals and disease fighting antioxidants.

Tip #6: Shop Smart: A quick store tour….

· Purchase produce in season to get the best value.

· Stock up on frozen vegetables and fruit (without added sauces, fats or sugar). These are convenient, create very little waste, are nutrient rich, and are often on sale or cheaper than their fresh out-of-season counterparts.

· Buy lean meats, poultry and fish. When on sale, stock up! Wrap these items tightly and place in freezer quality zipper lock bags. Label the bag with the food item name and date frozen.

· Don’t overlook dairy foods: A yogurt a day boosts your immune health and fights off colds, flu and other diseases. Buy Meijer Brands and use coupons to save money.

· Grocery Staples: Buy Meijer Brands and use those coupons! To get the best deal on natural and organic foods buy Meijer Brand which offer all the quality at a fraction of the cost.

Emphasize nutrient rich whole grain pastas, brown rice, and packaged products with less salt (sodium)

· Snack foods: Do buy in bulk vs. individual packages. Pack your own single-serve packs using snack size zipper lock bags.

· Buy water by the gallon vs. single serve water bottles. Purchase reusable water bottles that can be washed, filled and chilled to take with you on the run.

· Breakfast and related foods: Buy in family packs and in bulk. Individual serving or single serve packaging are costly to produce and therefore, cost you more to buy.

· Buy deli meats on sale and freeze. Wrap tightly and place in freezer quality zipper lock bags. Label with the contents and date. Freeze in smaller quantities for best results (such as one pound bags). Deli meats will keep for about two months in the freezer, but are sometimes a bit watery when defrosted. Just drain and pat dry.

Tip #7: Go to Mealbox Budget Recipes

Click on the “Recipes” tab on the Meijer Mealbox widget. Then, click on the “budget” icon to access the top 25 recipes featuring the greatest number sale items each week at Meijer. It just doesn’t get any easier!

Thanks for reading! Wishing you good health,

Tina

Stuffed Bell Peppers:

Makes: 2 Meals (4 servings each meal)

Ingredients:

8 Bell peppers (green, red, yellow or orange)

1 1/2 lb lean ground beef

1/2 cup diced sweet onion

1 16 oz. can diced tomatoes (plain or Italian seasoned)

3/4 Cup Minute Brown Rice

3/4 Cup water

1 tsp. Salt

1/4 tsp. Pepper

1 Tbls. Worcestershire Sauce

1 1/2 cups shredded 2% milk cheddar cheese

1 cup Tomato sauce

Method:

Cut tops from peppers and set tops aside. Discard seeds and membranes from peppers, rinse well and season with salt and pepper. Place peppers in a microwave safe dish and microwave on high for 3 minutes. Meanwhile, remove stems and dice pepper tops to make 1 cup diced peppers.

In a large skillet over medium heat sauté’ onion and diced bell pepper 2-3 minutes. Add ground beef and cook until browned (drain excess fat). Add undrained tomatoes, uncooked rice, water, salt, pepper, and Worcestershire sauce and bring to a boil. Reduce heat, cover and simmer 15-20 minutes until rice is just tender. Stir in 1 cup shredded cheese.

Stuff peppers with meat mixture. Place 4 stuffed peppers each into two deep, medium size casserole dishes. Cover peppers with 1/2 cup tomato sauce and top with remaining shredded cheese.

Cover one pan tightly with plastic wrap, and then with a layer of aluminum foil. Using a permanent marker, label the foil with the recipe name and date. Place in freezer and use within 3 months (thaw overnight in the refrigerator or microwave thaw just before cooking, and then cook following the directions below).

Pre-heat oven to 350oF. Cover with foil and bake for 30 minutes. Uncover and bake an additional 10 minutes until cheese is melted and bubbly.

Tuscan Bean and Vegetable Soup

Makes: 2 Meals (4 servings each meal)

Ingredients:

1 lb. lean ground beef

1 1/2 cup chopped yellow onion

1 1/2 cup diced carrots

2-3 cloves garlic, minced

2 Tbls. McCormick dried, crushed Rosemary

1 Large can (28 oz) diced tomatoes, undrained

1 can (15 oz.) cannelloni or other white beans, rinsed and drained

1 can (14 oz.) reduced-sodium chicken broth

1 1/2 cup sliced zucchini (fresh or frozen)

1 1/4 cup green beans (fresh or frozen)

1 1/2 cups water

1 tsp. salt

1/4 tsp. pepper

Garnish:

1/4 cup grated Parmesan or Romano cheese

2 Tbls. Diced green onion

Method:

In a large (6 qt) stock pot, brown ground beef over medium heat with onion, carrot, garlic and rosemary. Add tomatoes with liquid, beans, broth, zucchini, green beans, and water. Cover and bring to a boil. Reduce heat and simmer 20 minutes. Season soup with salt and pepper. Remove half the soup and place in a shallow freezer safe container. Cover, label with contents and date, and store in the freezer for up to 6 months. Thaw in the refrigerator overnight or microwave thaw just before reheating.

Evenly divide the remaining soup into each of four soup bowls. Garnish with Parmesan cheese and diced green onion.

Optional Bruschetta Topping for Soup:

1/2 loaf French or Italian Bread (Baguette bread is best), sliced thin

3/4 cup (3 ounces) Shredded Fontina, Provolone, Jack or Cheddar cheese

Preheat oven to 350oF. Place sliced bread on baking sheet, Bake 5 minutes, turn and bake and additional 3-5 minutes (lightly brown on each side). Remove from oven and immediately top with shredded cheese. Return to oven for 2-3 minutes to melt cheese. Serve with Tuscan soup.

Recipe adapted from Washington State Dairy Council, Naturally Nutritious....Everyday Family Meals.

Mac and Cheese Casserole Cups

Makes: 12 Servings

Ingredients:

3 1/4 Cups reduced-fat milk

3 Tbls all-purpose flour

8 ounces (2 cups) reduced-fat mild shredded cheddar cheese

1 cup light shredded Mozzarella cheese

1/2 cup grated Parmesan Cheese

10 ounces (about 2 1/2 cups dry) Elbow macaroni, cooked and drained

Method:

Preheat oven to 350oF. In a medium to large saucepan, slowly add 1 cup of milk to flour, stirring constantly until all lumps have dissolved. Add the remaining milk, stirring thoroughly. Place saucepan on stove over low-medium heat and simmer 15 minutes, stirring occasionally until sauce thickens. Add 1 1/2 cups of the cheddar cheese, and the Mozzarella and Parmesan cheese, stir until blended. Add macaroni, stirring gently to coat well. Line muffin pan with paper muffin cups. Scoop the mac and cheese mixture into each muffin cup to fill. Top with the reserved 1/2 cup cheddar cheese. Bake 15 minutes or until golden brown. Let cool 5 minutes before serving.

Place 1/2 of the mac and cheese muffin cups in a freezer safe container. Cover and seal well. Label with contents and date. Freeze for up to 3 months. Remove 1 or move mac and cheese cups from the freezer, as desired, and defrost then immediately re-heat in the microwave (microwave defrosted cups on high approximately 1 1/2 minutes).

Recipe adapted from 3-A-Day of Dairy, http://www.3aday.org

Hearty Beef Stew

Makes: 2 Meals (4 servings each meal)

Ingredients:

2 1/2 lb beef stew meat

2 Tbls. Meijer canola oil

1 tsp. meat tenderizer (or salt)

1/4 cup all-purpose flour

1/4 tsp garlic powder

1/4 tsp pepper

1 lb baby carrots

1 (14.5 oz.) can diced tomatoes, (do not drain)

1 Tbls. Worcestershire sauce

2 (14.5 oz) cans Reduced-sodium beef broth

2 Tbls. Cornstarch, 1/2 cup Water

1 medium onion, diced

1 1/2 to 2 lbs Potatoes, peeled and cut into large chunks

2 Stalks celery, coarsely diced

1 cup frozen peas

Method:

Mix flour, meat tenderizer or salt, pepper and garlic powder in zipper-lock bag. Add beef, seal bag and shake to coat well with flour mixture. In a large skillet, heat oil over medium heat. Add beef and brown on all sides.

Transfer meat to a slow cooker. Add onion, carrots, celery, peas, tomatoes, and potatoes, beef broth and Worcestershire sauce; stir. Cover; cook on low 5 to 7 1/2 hours.

Mix cornstarch with the 1/2 cup water. Stir into stew. Cover; cook 30 minutes more or until carrots are cooked and meat is tender.

Remove half the stew and place in a shallow freezer safe container. Cover, label with contents and date, and store in the freezer for up to 6 months. Thaw in the refrigerator overnight or microwave thaw just before reheating.

Evenly divide the remaining stew into each of four soup bowls. Serve with warm biscuits or crusty rolls.

Vegetable Stuffed Shells:

Makes: 2 Meals (4 servings each meal)

Ingredients:

24 Jumbo Pasta Shells (about 1 12oz. box)

1 1/4 Cups (1 can) Vegetable Broth (or Chicken Stock)

1/2 Cup Carrot, finely chopped

1 Sweet onion, finely diced

1 10oz. bag Fresh baby Spinach Leaves (washed and drained)

3 cups Part-skim Ricotta Cheese

1 cup Shredded Italian-blend Cheese (or Mozzarella)

1 egg

1/2 Cup Grated Parmesan Cheese

1 1/2 tsp. Italian Blend Seasoning

3 Cups Marinara Pasta Sauce (about 1 28oz. Jar)

1/4 cup Grated Parmesan Cheese

Method:

Cook pasta according to package directions (for best results, undercook pasta by 1 minute). Rinse, drain, let cool.

Bring broth to a slow boil in a large saucepan; add carrots and onion and cook 3-4 minutes until crisp-tender. Add spinach and cook until just wilted (about 1 minute). Drain vegetables well. Mix vegetables with ricotta, mozzarella (or Italian-blend) cheese, egg, 1/2 cup Parmesan Cheese, and Italian blend seasoning. Fill each cooked shell with the cheese mixture.

Spread 1/2 cup pasta sauce into each of 2 casserole dishes (13 x 9 x 2). Place 1/2 of the filled shells into each casserole dish. Top with the reaming sauce and sprinkle each casserole with remaining grated parmesan cheese. Cover one pan tightly with plastic wrap, and then with a layer of aluminum foil. Using a permanent marker, label the foil with the recipe name and date. Place in freezer and use within 3 months (thaw overnight in the refrigerator or microwave thaw just before cooking, and then cook following directions below).

Pre-heat oven to 350oF. Cover the second pan with aluminum foil and bake 20 minutes. Remove foil and bake uncovered for an addition 10-15 minutes, until hot and bubbling.

 Mexican Chicken Bake 

Makes: 2 Meals (4 servings each meal)

Ingredients:

1 large Sweet onion, coarsely chopped

4 cloves garlic, minced

2 Tbsp. Olive oil

2 lb. Boneless, skinless chicken breast cut into 1” cubes

2 (15 oz) can Black beans, rinsed and drained

1 (4 oz) can diced green chilies, drained

2 Cups Whole kernel corn

4 cups salsa

1 1/2 cups taco sauce

16 Meijer tortillas (corn or flour, 6” taco size)

2 Cups reduced fat sour cream

4 Cups shredded Mexican blend or Colby-jack cheese

Method:

In a large skillet over medium heat, cook onion in olive oil until tender (3-5 minutes). Add garlic and chicken. Cook until chicken is no longer pink (about 10 minutes). Add black beans, green chilies, corn and salsa. Mix well.

Layer in two 2-quart baking dishes: pour half the taco sauce into each dish, place half of the tortillas over the taco sauce and top with half of the chicken mixture. Dollop with half the sour cream and sprinkle each dish with half of the shredded cheese. Repeat layers (top with remaining tortillas, chicken mixture, sour cream and cheese.

Cover one pan tightly with plastic wrap, and then with a layer of aluminum foil. Using a permanent marker, label the foil with the recipe name and date. Place in freezer and use within 3 months (thaw overnight in the refrigerator or microwave thaw just before cooking, and then cook following directions below).

Pre-heat oven to 350oF. Cover with foil and bake for 30 minutes. Uncover and bake an additional 10-15 minutes until cheese is melted and bubbly.

Slow-Cooked Pulled Pork

Makes: 2 Meals (4 servings each meal)

Ingredients:
4 lb. Boneless Pork Shoulder Roast

1 1/2 tsp. Lawry’s® seasoned salt

1 tsp. Lawry’s® seasoned pepper

1 tsp. chili powder

½ tsp. ground red pepper

2 Tbsp. Promise® Margarine

1 medium onion, diced

1 clove garlic, minced

1 cup Ketchup

1/2 cup firmly packed Meijer brown sugar

2 Tbsp. Meijer apple cider vinegar

1 Tbsp. Dijon mustard

Method:

In a small bowl combine seasoned salt, seasoned pepper, chili powder, and ground red pepper; rub on pork. In a medium non-stick skillet, melt margarine over medium-high heat. Brown pork on all sides, remove pork roast and set aside.

In the same skillet, add onion and cook over medium heat, stirring occasionally until tender (about 4 minutes) Add garlic and cook 1 minute more.

In a 4 to 6 quart slow cooker arrange pork and onion mixture. Cover with remaining ingredients and 1/4 cup water. Cook covered on LOW for 8 to 10 hours (or HIGH for 4 to 6 hours), until pork is very tender. Remove pork from sauce. Using two forks, shred pork. Return shredded pork to sauce; stir well.

Remove half of the shredded pork and place in a shallow freezer safe container. Allow to cool uncovered for 15 minutes. Cover, label with contents and date, and freeze for up to six weeks. Thaw in the refrigerator overnight or microwave thaw just before re-heating.

Serve on warm sandwich rolls.

Serving suggestion: Serve with broccoli slaw. To make broccoli slaw, mix one package (about 8 to 10 oz) shredded broccoli slaw vegetables with 1/2 to 3/4 cup cole slaw dressing or poppy-seed salad dressing and mix well.

Recipe adapted from Country Crock® http://www.countrycrock.com