1. Making hard cooked eggs
2. Natural dyes
3. Retro dyes
4. Egg safety

The perfect hard-cooked egg: Eggs that are a few days old are easier to peel once cooked, so buy your eggs about a week in advance of cooking. Note: Save your empty egg carton for storing your colored eggs in the refrigerator.
1. Gently place eggs in a single layer of a large saucepan.
2. Add cold water to cover about 1-inch above eggs.
3. Bring to a GENTLE boil on high heat, let cook 30-60 seconds. Remove from heat and cover. Let eggs stand covered for 18 minutes (for large eggs; 21 minutes for extra large eggs, 15 minutes for medium size eggs).
4. Pour off water and add cold tap water to immediately cool eggs (alternately use an ice water bath).
5. Once cooled, eggs are ready for decorating!

Natural Dyes: If you are adverse to artificial colors, or you just want to do a fun food-science experiment with your family, you may want to decorate your eggs using natural dyes. Pigments from foods provide a subtle to vibrant range of colors.
1. In a sauce pan add dye stuff (see color chart below) and water to cover about 1-inch above dye material. (Use at least one cup water.)
2. Bring to a boil then immediately reduce heat to simmer.
3. Allow to simmer 15 minutes to 1 hour, depending on the intensity of the dye color that you desire.
4. Allow to cool slightly – then transfer to a bowl or measuring cup (large enough to use for coloring eggs) using a colander or mesh strainer to remove dye stuff from liquid. Add 2 – 3 tsp. white vinegar, for each cup liquid, to dye liquid.
5. Add eggs to dye liquid and allow to sit until desired color is achieved. A few minutes for pale colors to a half hour or more for intense colors.

Color    Dye Material (note: add vinegar to all dyes, boiled or not)

Blue    Canned blueberries (no need to boil)
            Red cabbage leaves
            Purple grape juice (no need to boil)

Deep Orange     Chili Powder or Paprika (use about 2-3 Tbsp. per 1 C water, boil)
            Lighter orange: Yellow onion skin, boil

Gold     Ground Turmeric (use about 2-3 Tbsp. per 1 Cup water, boil)

Green     Spinach leaves (boiled)

Pink        Beets, fresh cranberries, raspberries (boil)
              Cranberry juice (no need to boil)

Red        Pomegranate juice (no need to boil)
              Canned cherries (with syrup)
              Red Onion Skins (boiled, use several skins)

Purple     Red wine (no need to boil)
               Beet juice

Yellow   Ground Cumin (use about 2-3 Tbsp. per 1 Cup water, boil)
               Carrot tops (boiled)

Retro Dyes: Back in the 1970’s the best method for coloring Easter eggs was to use food coloring found on the shelf in the spice aisle. McCormick makes both traditional color dyes and neon color dyes to increase your retro decorating options.

1. Boil water.
2. Mix 1/2 cup boiling water with 1 tsp. white vinegar and 10 to 20 drops of food color (to achieve desired color intensity). Repeat for each dye color.
a. To make purple, use 10 drops red dye and 4 drops blue
b. To make orange, use 17 drops yellow dye and 3 drops red
c. For more color options visit McCormick’s Color Creator at http://www.mccormick.com/Products/Extracts-and-Food-Colors/FoodColors.aspx
3. Dip hard cooked eggs in dye and allow to sit for 5 minutes or until desired color is achieved.
4. To personalize eggs, use a crayon to write on eggs before adding to dye liquid
5. To paint eggs: Mix 20 drops of color with 1/2 tsp. white vinegar in a small container. Use a paint brush to decorate eggs.

Wild Dyes: You can purchase egg dying kits that give you a variety of options for creating unique Easter eggs – for example (all available at Meijer):
R.J. Rabbit’s Bright & Shiny Egg Decorating Kit (produces a shiny, foil-like appearance)
R.J. Rabbit’s Candy Apple Easter Eggs (creates a bright, shiny surface and smells like candy apples!)
PAAS Craft Activity Easter Egg Decorating Kit (stickers, glitter, stencils and more!)
Dudley’s Press and Print Easter Egg Stamp Kit

Easter Egg Safety:
1. Use only food grade dyes for eggs that you plan to eat.
2. Do not allow eggs intended for eating to sit at room temperature for more than two hours. (Some people use colored eggs for decorative purposes only).
3. If using eggs for an egg hunt: Keep eggs refrigerated until you are ready for the hunt. Wash eggs and get back into the refrigerator within two hours. Do not use eggs that have cracked shells for egg hunts.
a. Do not hide eggs in areas that have been treated with chemical pesticides or fertilizers or in areas where animals roam.
4. Properly refrigerated hard-cooked eggs will keep for 7 days in the refrigerator. Use for egg salad sandwiches or top green salads with cooked eggs.

Get Your Whole Grains!

More people are enjoying whole grains as part of their daily eating plan and for good reason. Whole grains are rich and flavorful and loaded with satisfying dietary fiber. Beyond taste, whole grains offer many health benefits to keep you looking good and feeling well.

People who eat three or more servings of whole grains have been shown to reduce risk for heart disease by 25-36%, stroke by 37%, diabetes 21-27%, digestive system cancers 21-43%, and hormone-related cancers by 10-40%. The combination of fiber, vitamins, minerals and other antioxidants give whole grains their significant health promoting qualities.

Want a smaller waistline? People who eat whole grains regularly have lower body mass index (BMI) scores and smaller waist circumference measurements as measured by their waist-to-hip ratios.
Choose whole grain breads, pasta, rice and cereals and be sure to eat at least three servings of whole grain foods each day. Beyond wheat, there are many other whole grain options to add variety and flavor to your meals. Use NuVal™ to help you select the healthiest grains; the higher the NuVal™ score, the better the nutrition.

April 4 is whole grain sampling day – a great time to experiment with a new grain. Find delicious recipes for a variety of grains using Mealbox at Meijerhealthyliving.com.

De-Mystifying Whole Grains:

Whole grains are made using the whole kernel of the grain including the outermost layer of bran (fiber), the softer center known as the endosperm (this is isolated to make refined grains), and the innermost center known as the germ (loaded with nutrients and healthy fats). Each part of the grain kernel provides flavor components and health benefits.

What is White Whole Wheat? This type of flour is whole grain flour produced from white wheat – a milder tasting form of wheat which produces a lighter in appearance grain product. This is still a healthy whole grain and is often an acceptable alternative for picky eaters who want white breads.

What is a Sprouted Grain? There is no legal definition for “sprouted grains” which are grain kernels that have been allowed to sprout and produce enzymes that alter the grain composition. Proponents of sprouted grains claim that grains that have just begun sprouting – those that are straddling the line between a seed and a new plant — offer all the goodness of whole grains, while being more easily digested.

Sprouting may also increase the amount of some vitamins and minerals making these grains “super foods”. You can purchase sprouted grain products (such as breads, sometimes in the freezer section at Meijer like Ezekiel bread), or purchase sprouted grain products in the grain aisle (dry sprouted grains) or as a puree (wet sprouted grain, typically found in freezer sections of some stores).
 
Great Grains (from the “Whole Grains Council):

Amaranth (Gluten Free Grain): Amaranth is tiny kernels that are a "pseudo-grain" – like quinoa and buckwheat, but is listed with other grains because its nutritional profile and uses are similar to "true" cereal grains. Amaranth is one of the rare plant products that contain a complete protein, providing all essential amino acids for health. Amaranth has no gluten, so it must be mixed with wheat to make leavened breads. It is popular in cereals, breads, muffins, crackers and pancakes.

Barley: Barley has a particularly tough hull, which is difficult to remove without losing some of the bran. Lightly pearled barley is not technically a whole grain (as small amounts of the bran are missing) – but it's full of fiber and much healthier than a fully-refined grain. Soluble fiber in barley can help lower cholesterol.

Buckwheat (Gluten Free Grain): From pancake mixes to Japan’s soba noodles buckwheat is a delicious grain-like food. The nutrient profile and the nutty flavor and appearance have led to buckwheat’s ready adoption into the family of grains. Buckwheat is easy to grown and doesn’t require growth assistance from chemical pesticides. The high levels of antioxidants in buckwheat help to improve circulation and reduce LDL cholesterol.

Bulgur: When wheat kernels are boiled, dried, cracked, then sorted by size, the result is bulgur. This wheat product is sometimes referred to as “Middle Eastern pasta” for its versatility as a base for all sorts of dishes. Bulgur has been precooked and dried it needs to be boiled for only about 10 minutes to be ready for quick side dishes, pilafs or salads like tabbouleh. Even though it’s lightly processed, bulgur is still considered whole grain and a good source of fiber.

Corn (Gluten Free Grain): Fresh corn on the cob. Popcorn. Corn cakes. Polenta. Tortillas. Corn muffins. Though sometimes dismissed as a nutrient-poor starch – both a second-rate vegetable and a second-rate grain – corn is lately being reassessed and viewed as a healthy food. Corn is a good source of fiber and antioxidants, like lutein, that promote vision health.

Kamut: Years of selecting, testing and propagating eventually brought the grain – now called Kamut, an ancient Egyptian word for wheat – to prominence. Today, millions of pounds of this rich, buttery-tasting wheat are grown on organic farms and made into over 450 whole-grain products around the world. Kamut provides higher levels of protein and Vitamin E than traditional wheat.

Oats (Some Oats are Gluten Free—read labels): Oats have a sweet flavor that makes them a favorite for breakfast cereals. Unique among grains, oats almost never have their bran and germ removed in processing. So if you see oats or oat flour on the ingredient label you will be eating whole grain. Oats contain soluble fiber (beta-glucans) the help lower total cholesterol. Oats are also rich in antioxidants the help protect blood vessels from damage by LDL cholesterol.

Quinoa (pronounced keen-wah; Gluten-free) Historically cultivated by the Inca, quinoa is a relative of Swiss chard and beets rather than a “true” grain. Quinoa is a small, light-colored round grain, similar in appearance to sesame seeds. But quinoa is also available in other colors, including red, purple and black. Rinse before cooking, to remove the bitter residue of saponins, a plant-defense that wards off insects. Quinoa cooks in about 10-12 minutes, creating a light, fluffy side dish. It can also be incorporated into soups, salads and baked goods. Commercially, quinoa is now appearing in cereal flakes and other processed foods. Quinoa is rich in complete protein, making it a great ingredient in meatless meals.

Rice (Gluten Free Grain): White rice is refined, with the germ and bran removed. Whole-grain rice is usually brown – but, unknown to many, can also be black, purple, red or any of a variety of exotic hues. Regular brown rice is lower in fiber than most other whole grains, but rich in many nutrients.

Converted rice is parboiled before refining, a process which drives some of the B vitamins into the endosperm so that they are not lost when the bran is removed. As a result, converted rice is healthier than regular white rice, but still is lacking many nutrients found in brown rice.

Rye: Once thought of as a weed that grows well in wet environments, rye is unusual among grains for the high level of fiber in its endosperm – not just in its bran. Because of this, rye products generally have a lower glycemic index than products made from wheat and most other grains, making them especially healthy for diabetics. The type of fiber in rye promotes a rapid feeling of fullness, making rye foods a good choice for people trying to lose weight.

Triticale (trit-i-KAY-lee) is the “new kid on the block” and is a cross between wheat and rye. Predominantly grown in Europe, this grain is hearty and can be grown with no or little commercial fertilizers and pesticides making it a good fit for organic farming.

Sorghum (Gluten Free): A hearty grain that can survive drought, sorghum, also called milo and believed to have originated in Africa, can be eaten like popcorn, cooked into porridge, ground into flour for baked goods, or even brewed into beer. Sorghum is gluten free and often used in gluten free foods making it a good fit for those with celiac disease.

Spelt: This variety of wheat can be used in place of common wheat in most recipes. Spelt is higher in protein than common wheat. Whole grain spelt provides fiber and antioxidants with a milder flavor as compared to other forms of wheat.

Teff (Gluten Free): A tiny form of millet (a grain used in bird feed and human foods), teff is a leading source of nutrients in Ethiopia. Teff is popular for its sweet, molasses-like flavor and its versatility. Teff can be cooked as porridge, added to baked goods, or even made into “teff polenta.” Teff grows in three colors: red, brown and white.

Wheat: has come to dominate the grains we eat because it contains large amounts of gluten, a stretchy protein that enables bakers to create satisfying risen breads.
Two main varieties of wheat are widely eaten. Durum wheat is made into pasta, while bread wheat is used for most other wheat foods.

Bread flour, made from hard wheat, has more of the protein gluten and is best for breads. Soft wheat such as white refined flour is best for light baked goods like cakes. Choose baked goods and cereals that list “whole wheat” or “whole grain wheat” first in the ingredient list on the food label.

Wild rice (Gluten Free): Technically not rice at all, but the seed of an aquatic grass originally grown by indigenous tribes around the Great Lakes. Today some commercial cultivation takes place in California and the Midwest, but much of the crop is still harvested by Native Americans, largely in Minnesota.

The strong flavor and high price of wild rice mean that it is most often consumed in a blend with other rices or other grains. Wild rice has twice the protein and fiber of brown rice, but less iron and calcium.
Source: Whole Grains Council, wholegrainscouncil.org. The whole grain stamp – helps identify foods that are made with whole grains

Tip 1: Sneak in the Veggies! Add pureed veggies to soups, stew, sauces and casseroles to pump up the nutrition. Canned pumpkin, loaded with vitamin A, is convenient but so are jars of baby food vegetables.
• Add pureed sweet potatoes to mac and cheese
• Add body to soups with pureed squash, carrots or other veggies
• Add canned pumpkin to sauces, such as our Pumpkin Spaghetti. Really veg it up by using steamed spaghetti squash in place of noodles.

Pumpkin Spaghetti
Serves 6
1 lb. extra lean ground beef or 2 cups MorningStar® Recipe Starter soy crumbles
1 small onion, diced
1 cup 100% Pure Pumpkin (canned)
1/2 jar of Meijer Organics Traditional Pasta Sauce
1 Box Meijer Extra Spaghetti
Parmesan Cheese, grated
1. Cook spaghetti according to package directions.
2. Meanwhile in a large skillet, brown ground beef with onion until no longer pink. (Alternately, brown onion is 1/2 Tbsp. olive oil, add MorningStar soy crumbles and heat through.)
3. Add pumpkin and pasta sauce to a skillet and bring to a boil over medium high heat. Reduce heat to a simmer and cook for 5 minutes more.
4. Spoon pumpkin sauce over spaghetti and top with grated Parmesan cheese.

Use vegetables in a variety of sauces:
• Blend roasted red peppers seasoned with herbs and a bit of lemon juice, then drizzled over fish
• Puree butternut or acorn squash, carrots, grated ginger, and bit of brown sugar to top chicken, turkey or pork.
• Add a cup or two of tomato or vegetable juice in soups and stews – acids will help tenderize meats while boosting nutrition value.
Poached Fish with Roasted Red Pepper Sauce
Serves 4

Ingredients
Sauce:
1 12 ounce jar roasted red sweet peppers, drained or 1 large fresh red pepper, roasted
1/2 cup cherry or grape tomatoes, halved
2 cloves garlic, minced
1 cup water
2 tsp. McCormick dried basil
2 Tbsp. tomato paste (save remainder of tomato paste to add to soups or stews)
1/2 tsp. sugar
1/8 tsp. Meijer salt
Dash McCormick cayenne pepper
Fish:
1 pound tilapia fillets or cod fillets (cut in 4 serving pieces)
1 lemon, sliced thin
1/4 tsp. salt
1/4 teaspoon McCormick lemon-pepper seasoning
Directions
Sauce:
1. In a blender container or food processor bowl combine peppers, tomatoes and garlic; cover and process until nearly smooth.
2. Add 1/2 cup of the water, basil, tomato paste, sugar, 1/8 teaspoon salt, and dash of cayenne pepper. Cover; blend or process with several on-off turns until mixture is nearly smooth.
3. Transfer to a small saucepan; cook over medium heat, stirring frequently, until heated through.
Fish:
1. Rinse fish; pat dry with paper towels. Measure thickness of fish.
2. In a large skillet bring the remaining 1/2 cup water and half of the lemon slices just to boiling. Carefully add fish. Return just to boiling; reduce heat. Cover and simmer for 4 to 6 minutes per 1/2-inch thickness of fish or until fish flakes easily when tested with a fork.
3. Gently pat tops of fish dry with paper towels. Sprinkle fish lightly with the 1/4 teaspoon salt and lemon-pepper seasoning.
Spoon the sauce onto dinner plates. Place the fish on top of sauce. Garnish with remaining lemon slices.
Nutrition Information per serving: Calories 109, Protein 18g, Fat 1g, Cholesterol 23mg, Sodium 358mg, Carbohydrate 7g, Fiber 2g.
Recipe adapted from bhg.com

Tip 2: Add shredded vegetables to baked goods and sandwiches. Use shredded carrot and zucchini in muffins, cupcakes and quick breads and generously top sandwiches and wraps with a variety of vegetables. It’s important to eat a variety of colorful vegetables and fruit---different colors provide different nutrients!
• Top wrap sandwiches with shredded broccoli slaw or cole slaw mix. Try turkey burgers cooked with BBQ sauce and topped with broccoli slaw mixed with Marzetti’s light slaw dressing.
• Layer sliced mushrooms, avocado, tomato, cucumber, onion, bell pepper, flat leaf spinach or whatever you desire on top of sandwiches

Chicken Veggie Wraps
Makes 4 Servings
Ingredients:
2 cups cooked chicken breast meat, diced or shredded rotisserie chicken, skin removed
½ cup grated baby carrots
½ cup chopped broccoli florets
½ cup Marzetti’s low fat ranch dressing
3 cups Dole Romaine salad
6 Meijer whole wheat tortillas (7"- 8"diameter)
Directions:
Combine chicken, carrots, broccoli and dressing. Toss gently. Line each tortilla with ½ cup of packaged salad mix. Spoon ½ cup of chicken salad mixture on to tortilla. Roll closed and slice each tortilla into thirds. If desired, secure each wrap with a party toothpick.
Serve with a cup vegetable or tomato soup.
Nutrition Information: 525 calories, 10g fat, 52mg cholesterol, 645mg sodium, 80g carbohydrate, 6g fiber, 27g protein
Recipe adapted from produce for kids.org

Tip 3: Vegetables are not just for dinner!
• Sautee shredded or sliced veggies (i.e., mushroom, red bell pepper and onion) and scramble with eggs. Top lightly with reduced fat shredded cheese.
• Ants on a log make a good breakfast too – celery sticks with peanut butter topped with raisins or use light cream cheese and top with dried cranberries (Craisins).
• Snack on raw vegetables and include vegetable side dishes at lunch, such as a small salad or a cup of light coleslaw.
• Have leftover vegetables from dinner with your lunch the next day.

Tip 4: Incorporate green veggies into favorite foods

• Add a cup or two of fresh spinach or other greens to soups and stews
• Mix baby spinach with soft cheese (ricotta, cottage) and use to stuff pasta shells or when making lasagna
• Mix greens with stuffing for chicken or pork, such as our stuffed chicken and rice recipe:

Spinach Stuffed Chicken & Rice
Makes 4 servings

1 pound boneless, skinless chicken breasts
2 (10 oz.) packages Meijer frozen spinach, thawed and drained of excess moisture
1 (14 oz.) can Meijer diced tomatoes
1-1/2 cup Kraft shredded part skim mozzarella cheese with ¼ cup set aside
McCormick herbs of choice such as oregano, parsley, basil, thyme
2 cups of Meijer uncooked brown rice

1. Preheat oven to 375°F. Slice each chicken breast open to create a pocket. Stuff each chicken breast evenly with spinach, diced tomatoes and 1-1/4 cups mozzarella cheese.
2. Use a toothpick to close the end of each stuffed pocket. Place on a baking sheet.
3. Use the remaining cheese to sprinkle on the top of the chicken breasts. Sprinkle with herbs. Bake for approx. 25 to 30 minutes, until chicken is done.
Serve over brown rice.

Nutrition information per serving: Calories: 461, Total fat: 11g, Cholesterol: 96mg, Sodium: 485mg, Carbohydrate: 45g, Fiber: 7g, Protein: 49g.

Serve with Dole® bag salad

Late fall brings a bountiful harvest with plenty of time to enjoy fresh produce grown close to home. Fall’s peak produce includes:

• Apples: Gala, Empire, Ida Red and Jonathan (all good multi-purpose apples for cooking, baking or eating out of hand).
• Onions
• Potatoes: Round white and Russet
• Squash: Acorn, Butternut and Spaghetti squash
• Sweet potatoes

Health Benefits:
Apples (NuVal™ Score 96): A great source of fiber, including soluble fiber that is beneficial for diabetes prevention by promoting healthy blood sugar levels. Soluble fiber also aids in lowering bad cholesterol, reducing risk for heart disease. Apples are also a good source of Quercetin, a phytonutrient which promotes healthy blood pressure. Low in calories, eating apples also helps to promote a healthy body weight.

Onions (NuVal™ Score 93) : A rich source of plant nutrients known as polyphenols and allyl compounds that are anti-inflammatory and work to prevent acute disease (colds, flu) and chronic disease such as cancer and heart disease. The anti-inflammatory effects of onions can also benefit those with connective tissue disease and auto-immune diseases, such as arthritis and lupus. Like apples, onions are a good source of quercetin promoting healthy blood pressure.

Potatoes (NuVal™ Score 93): White potatoes are an excellent source of potassium, a mineral that helps balance sodium in your body and promotes a healthy blood pressure. Potatoes are also an excellent source of the antioxidant vitamin C which defends body cells from damage by disease promoting substances. Potatoes are also a good source of magnesium, a bone building mineral that is often in short supply in our diet.

Squash (winter) and Sweet Potatoes (NuVal™ Score 93 to 100): These orange and deep yellow vegetables are nutrient dense and are an excellent source of carotenoid antioxidants. Carotenoids have both protective and anti-inflammatory effects, helping reduce risk for chronic diseases including cancer and heart disease. Fiber and other nutrients found in squash aid in healthy blood sugar control and insulin response, beneficial to those with diabetes. Winter squash are also a good source of potassium, fiber and several B vitamins.
 

Recipes

Maple Roasted Butternut Squash Salad with Pecans
Serves 4

Ingredients

1 medium-large Butternut squash, peeled and cut into 2” chunks
2 tbsp. Meijer olive oil
2 cloves garlic, minced
1/4 tsp. red pepper flakes (or more if desired)
Salt and Pepper to taste
2 tbsp. Meijer Organics pure maple syrup
1/2 pound baby spinach leaves, rinsed and drained
1/4 cup Meijer pecans, chopped
1/2 cup dried cranberries
1 Michigan apple, unpeeled, quartered and thinly sliced, (Brush with lemon or pineapple juice to prevent browning)
Maple-Honey Vinaigrette
1 tbsp. Dijon-style mustard
1 tbsp. maple syrup
1 tbsp. honey
2 tbsp. extra virgin olive oil
2 tbsp. raspberry or balsamic vinegar

Directions

1. Pre-heat oven to 450 degrees.
2. Place squash on a rimmed baking sheet.
3. In a small bowl mix olive oil, garlic, red pepper, salt and black pepper. Pour over squash and mix lightly to coat.
4. Roast, turning occasionally until squash is tender (about 25 minutes).
5. Remove squash from oven, drizzle with maple syrup, toss to coat and return to oven until glazed, about 5 to 10 minutes. Remove from oven and set aside.
6. Combine spinach, pecans, cranberries, and apple in a large salad bowl and set aside.
7. To prepare vinaigrette, whisk together mustard, maple syrup, honey, olive oil and vinegar in a small mixing bowl until well combined and smooth.
8. Just before serving, combine vinaigrette and salad, toss. Top with warm or room-temperature squash and serve immediately.

Nutrition Information (per serving): Calories 315, Fat 17g, Cholesterol 0mg, Sodium, 137mg, Carbohydrate 37g, Fiber 5g, Protein 4g.

Baked Acorn Squash with Brown Rice and Apple Sausage
Makes 4 servings

Ingredients:

2 medium-sized acorn squash
Meijer olive oil
4 links cooked chicken apple sausage (Johnsonville®)
1 whole onion, chopped
1 large apple, diced (use gala, Jonathan, MacIntosh, or Ida Red)
2 cups Meijer cooked brown rice
1 tsp. dried thyme
1/2 tsp. dried sage
1 tsp. salt
1/2 tsp. black pepper
1/2 cup Meijer shredded mozzarella cheese, (plus more for sprinkling on top)

Directions:

1. Preheat oven to 375° F. Halve squash from stem to point and scoop out the pulp.
2. Drizzle a baking pan with a bit of olive oil, then place squash, cut side down on pan and bake for 30-45 minutes, or until squash is tender. Remove from oven.
3. Meanwhile, slice sausage into bite sizes pieces and place in a large bowl.
4. Sauté onions in 2 tsps. olive oil over medium heat until softened. About 7 minutes. Add to bowl with the sausage. Toss in cooked brown rice, thyme, sage, salt, pepper and cheese. Mix well.
5. Scoop out all but ½ an inch of flesh from the squash. Place squash in the bowl with the sausage mixture and stir well. Divide stuffing between the four squash shells, mounding slightly. Top with additional cheese if desired and place on baking sheet.
6. Return pan to the oven and bake for 20-30 minutes, or until cheese is melted and filling is hot throughout. Serve immediately

Nutrition information per serving: Calories: 492, Total fat: 19g, Carbohydrate: 58g, Fiber: 11g, Protein: 26g.

 
Confetti Spaghetti Squash
Serves 4

Ingredients:

1/4 cup Meijer Grated Parmesan Cheese
1 tbsp. Meijer Extra Virgin Olive Oil
1 medium spaghetti squash (2 1/2 lb.)
3 medium tomatoes, seeded and chopped (1 lb.)
1 medium zucchini, cut into 1/2-inch pieces

Directions

1. Preheat oven to 350F. Cut squash in half lengthwise and scoop out seeds. Place cut side down in shallow baking dish. Bake 30 to 40 minutes.
2. Use fork to scrape out spaghetti-like strand; set aside.
3. In saucepan melt butter over medium heat. Add zucchini and tomatoes; cook until just soft. Stir in spaghetti squash. Season with salt and pepper to taste. Sprinkle with grated Parmesan, if desired.
Nutrition Information per serving: Calories 152,Total Fat 7g, Saturated Fat 1.5g, Cholesterol 6mg, Sodium 144mg, Carbohydrates 21g, Fiber 3g.

Halloween parties and trick or treating can be hectic events so here are a few ideas to make your spooky entertaining fast and stress free!  Round out your menu with our carrot fingers and apple dippers in pumpkin dip to add a healthier flare.  Happy Haunting!

• Perfect Party Menu:
  Witch’s Brew
  Gory White Bean Chicken Chili
  Carrot Fingers with Ranch Dipping Sauce
  Pumpkin Dip with Apples
  Graveyard Cups

Witch’s Brew:
Serves
Ingredients
1 quart lime sherbet, slightly softened
1 container (12 oz) frozen limeade, thawed
1 bottle (1 liter) ginger ale
Gummy worm candies, if desired
Lime slices, if desired
Directions:
In a punch bowl mix sherbet, limeade and gingerale. Garnish with lime slices and gummy worms.

Gory White Bean Chicken Chili
Makes 6-8 servings
Ingredients:
1 1/2 to 2 Cups cooked chicken, diced (Meijer Rotisserie Chicken)
1 (48 oz.) Jar Randall Great Northern Beans (drain excess liquid)
2 Cups Medium or Hot Salsa
1 Tbls. Meijer ground cumin
1 1/2 – 2 Cups Kraft 2% Milk Shredded Colby-Monterey Jack Cheese
Directions:
Heat a medium to large size stock pot over medium heat and add beans, salsa, and cumin and bring to a gentle boil. Stir in chicken and heat through. Add cheese to melt. Serve with Meijer brand tortilla chips to scoop chili.

Pumpkin Dip
Serves 10
Ingredients:
1 (8 oz.) pkg. Meijer light cream cheese, softened
1 cup canned pumpkin
3/4 cup Meijer light brown sugar
1 tbsp. Pure maple syrup
3/4 tsp. McCormick ground cinnamon
Directions:
1. In a large bowl and using an electric hand-mixer, beat together cream cheese, pumpkin and brown sugar at medium speed. Add maple syrup and cinnamon; beat until smooth. Cover and chill 30 minutes.
2. Serve with apple slices (NuVal score 96). Note: Dip apple slices in pineapple juice to prevent browning.
Nutrition Information (per serving): Calories 110, Fat 3.5g, Cholesterol 10mg, Sodium 100mg, Carbohydrate 19g, Fiber 1g, Protein 3g.
Carrot Fingers and Ranch Dressing
Serves: 6 to 8

Ingredients
• 1 bag peeled baby carrots
• 1 cup sliced almonds
• Meijer light cream cheese
• Bottled light ranch dressing

Directions
Place a bit of cream cheese on the end of a baby carrot and place an almond slice face down on top. The almond should look like a fingernail on the carrot "finger". Repeat until all carrots are finished. Pour dressing in a bowl and stand a few carrot fingers upright in the bowl. Place the bowl on a platter and lay the remaining carrot fingers around the bowl.
Source: Adapted from Food Network

Graveyard Cups
Serves 8
Ingredients
2 Cups Chocolate pudding (prepared)
18 to 24 Chocolate Stuffed Oreo cookies, crush to coarse crumbs
8 Gummy Worms
8 Graham Cracker Squares (separated into 1/4 sheet rectangles)
Writing Icing (such as Betty Crocker® Easy Writer Decorating Pens)

Directions:
Add approximately 1 Tbsp. crushed cookies crumbs to each of 8 dessert cups. Top with a gummy worm and then add 1/2 cup pudding. Top each cup with remaining crushed cookie crumbs. Use writing icing to decorate graham crackers to resemble headstones (R.I.P), and place each graham-headstone into dessert cups. Serve.

The cost of obesity in Michigan
Economic Costs
In 2008, Michigan spent an estimated $3.1 billion in obesity related medical costs. Estimated cost in 2011 is $5 Billion.

It’s projected Michigan will spend $12.5 billion in obesity related medical costs in 2018 if rates continue to increase at their current levels.

Health Costs
Obesity contributes to major chronic conditions such as heart disease, hypertension, stroke, type 2 diabetes, asthma, breast and colon cancer, arthritis and depression.

Hispanics and African-Americans have a higher prevalence of obesity.

Individuals with a body mass index (BMI) of 30 or greater are considered obese.

Weight and height are used to calculate BMI, which provides a reasonable indicator of body fat and weight categories that may lead to health issues.

In 2010, 31.7 percent of Michigan adults were considered obese and 35.1 percent were considered overweight. Two-thirds of Michigan’s adult population is at an unhealthy weight.

Currently in Michigan, some 800,000 children and 5 million adults have a weight problem.

Childhood obesity is significantly under-diagnosed, and of special concern is the 12.4 percent of Michigan youths who are obese.

Nationally, approximately 60 million adults are obese.

Three out of every 10 Michigan adults were obese in 2009.

Source: The Numbers and Stats in Michigan – Snyder Administration
http://www.michigan.gov/documents/mdch/Obesity_BG_363659_7.pdf

Top Foods to Eat and to Avoid for a Healthy Weight:

Eat More of these foods:
• Vegetables and fruit: The original “100 calorie” snack! A typical serving of a fruit or vegetable is loaded with nutrition and contains little calories; usually less than 100 calories per serving. Fruit and vegetables are packed with fiber, vitamins, minerals and phytonutrients that help to maintain a healthy weight and prevent chronic diseases like heart disease, diabetes, cancer, and hypertension/stroke, and respiratory disease.
• Low-fat Dairy: Research studies have demonstrated that two or more servings of low-fat dairy can help promote a healthy body weight. Dairy is also a great source of mood boosting vitamin D and bone building calcium.
• Whole Grains and Complex Carbohydrates: Look for the words “whole grain” as the first ingredient on labels for breads, cereals, and crackers (such as “whole wheat flour”). Eat less white foods in the grain category and emphasize whole kernel grains like brown rice, quinoa, and whole wheat breads. Use NuVal scores to help you find the best grains (the higher the score, the more nutrition).
• Lean Protein: Proteins are essential to satiety and provide the building blocks for healthy cells. We only need about 5 ounces of protein per day. Emphasize skinless poultry, fish (at least twice weekly), and lean meats (pork and beef – cuts from the loin and round are leanest). Protein foods also provide essential minerals such as zinc, selenium, and magnesium.
• Practice portion control: use a smaller plate and check out www.myplate.gov for portion size guidelines.
• Cook more at home: Know what is in your food by preparing it at home, avoiding hidden fat, sugar, sodium and calories in restaurant foods. Remember to make half your plate non-starchy vegetables and fruit, 1/4 of your plate complex (fiber rich) carbohydrates, and 1/4 lean nutritious protein.
• Eat healthy fats: Nuts, seeds, olive oil, canola oil, avocado are just some of the healthy fats that you should eat, in moderation, to maintain health and satisfy your hunger.
• Water! Stay hydrated by drinking plenty of water. Sometimes our body confuses thirst signals for hunger signals. Drinking plenty of water helps prevent these mixed signals and contributes to a healthy body weight.

Eat Less of these foods:
• Sugar sweetened beverages: Soda pop, energy drinks, juice drinks etc. As much as 30% of the obesity “crisis” may be attributable to consumption of sugar sweetened beverages.
• Refined Flour: White breads, donuts and pastries, sweetened refined breakfast cereals; all pack in calories with very little nutrition. You’re often hungry shortly after you eat these foods because they cause spikes in your blood sugar, and in insulin production. Elevated insulin levels contribute to increased appetite and weight gain around the middle—the type of body fat most closely linked to heart disease, diabetes and obesity.
• Fast Foods: The “toxic food environment” created by calorie laden, nutrient poor, tasty and semi-addictive fast foods has been long theorized as a key cause of the national obesity crisis. Limit fast foods to special occasions—you’ll eat less saturated fat, salt, refined flours, and fewer calories.
• Snack foods: Salty snacks such as chips and sweet treats such as cookies, ice cream and brownies are easy to over-indulge on. These foods are loaded with calories and lack nutrition. Buy individual snack size versions of these, or pre-portion your bulk package to control portions and calories.
• Fried Foods: Frying foods adds flavor, and lots of calories, to foods. A study published in the The American Journal of Clinical Nutrition found that subjects eating fried foods became obese while their non-fried food eating counterparts maintained weight. Skip the fried chicken and purchase a Meijer rotisserie chicken instead.
• High fat and processed meats: ground hamburger, sausage, hot dogs and bacon—just to name a few—are fine for an occasional meal, but these foods are packed with saturated fats (as much as half of the calories from fat) and are calorie dense.
• Added “incidental” calories: A smear of butter here, a dollop of cream there, a heavy portion of salad dressing—all add up to a lot of extra calories. Be aware of how much you are using when you add cream and sugar to your coffee and butter on your toast.

The cost of obesity in Michigan

Economic Costs

In 2008, Michigan spent an estimated $3.1 billion in obesity related medical costs.  Estimated cost in 2011 is $5 Billion.

It’s projected Michigan will spend $12.5 billion in obesity related medical costs in 2018 if rates continue to increase at their current levels.

Health Costs

Obesity contributes to major chronic conditions such as heart disease, hypertension, stroke, type 2 diabetes, asthma, breast and colon cancer, arthritis and depression.

Hispanics and African-Americans have a higher prevalence of obesity.

Individuals with a body mass index (BMI) of 30 or greater are considered obese.

Weight and height are used to calculate BMI, which provides a reasonable indicator of body fat and weight categories that may lead to health issues.

In 2010, 31.7 percent of Michigan adults were considered obese and 35.1 percent were considered overweight. Two-thirds of Michigan’s adult population is at an unhealthy weight.

Currently in Michigan, some 800,000 children and 5 million adults have a weight problem.

Childhood obesity is significantly under-diagnosed, and of special concern is the 12.4 percent of Michigan youths who are obese.

Nationally, approximately 60 million adults are obese.

Three out of every 10 Michigan adults were obese in 2009.

Source: The Numbers and Stats in Michigan – Snyder Administration

http://www.michigan.gov/documents/mdch/Obesity_BG_363659_7.pdf

Top Foods to Eat and to Avoid for a Healthy Weight:

Eat More of these foods:

·        Vegetables and fruit:  The original “100 calorie” snack!  A typical serving of a fruit or vegetable is loaded with nutrition and contains little calories; usually less than 100 calories per serving.  Fruit and vegetables are packed with fiber, vitamins, minerals and phytonutrients that help to maintain a healthy weight and prevent chronic diseases like heart disease, diabetes, cancer, and hypertension/stroke, and respiratory disease.

·        Low-fat Dairy:  Research studies have demonstrated that two or more servings of low-fat dairy can help promote a healthy body weight.  Dairy is also a great source of mood boosting vitamin D and bone building calcium. 

·        Whole Grains and Complex Carbohydrates: Look for the words “whole grain” as the first ingredient on labels for breads, cereals, and crackers (such as “whole wheat flour”).  Eat less white foods in the grain category and emphasize whole kernel grains like brown rice, quinoa, and whole wheat breads.  Use NuVal scores to help you find the best grains (the higher the score, the more nutrition).

·        Lean Protein:  Proteins are essential to satiety and provide the building blocks for healthy cells.  We only need about 5 ounces of protein per day.  Emphasize skinless poultry, fish (at least twice weekly), and lean meats (pork and beef – cuts from the loin and round are leanest).  Protein foods also provide essential minerals such as zinc, selenium, and magnesium.

·        Practice portion control: use a smaller plate and check out www.myplate.gov for portion size guidelines.

·        Cook more at home: Know what is in your food by preparing it at home, avoiding hidden fat, sugar, sodium and calories in restaurant foods.  Remember to make half your plate non-starchy vegetables and fruit, 1/4 of your plate complex (fiber rich) carbohydrates, and 1/4 lean nutritious protein.

·        Eat healthy fats: Nuts, seeds, olive oil, canola oil, avocado are just some of the healthy fats that you should eat, in moderation, to maintain health and satisfy your hunger.

·        Water!  Stay hydrated by drinking plenty of water. Sometimes our body confuses thirst signals for hunger signals.  Drinking plenty of water helps prevent these mixed signals and contributes to a healthy body weight.

Eat Less of these foods: 

·        Sugar sweetened beverages:  Soda pop, energy drinks, juice drinks etc.  As much as 30% of the obesity “crisis” may be attributable to consumption of sugar sweetened beverages.

·        Refined Flour:  White breads, donuts and pastries, sweetened refined breakfast cereals; all pack in calories with very little nutrition.  You’re often hungry shortly after you eat these foods because they cause spikes in your blood sugar, and in insulin production.  Elevated insulin levels contribute to increased appetite and weight gain around the middle—the type of body fat most closely linked to heart disease, diabetes and obesity.

·        Fast Foods:  The “toxic food environment” created by calorie laden, nutrient poor, tasty and semi-addictive fast foods has been long theorized as a key cause of the national obesity crisis.  Limit fast foods to special occasions—you’ll eat less saturated fat, salt, refined flours, and fewer calories. 

·        Snack foods:  Salty snacks such as chips and sweet treats such as cookies, ice cream and brownies are easy to over-indulge on. These foods are loaded with calories and lack nutrition.  Buy individual snack size versions of these, or pre-portion your bulk package to control portions and calories.

·        Fried Foods: Frying foods adds flavor, and lots of calories, to foods.  A study published in the The American Journal of Clinical Nutrition found that subjects eating fried foods became obese while their non-fried food eating counterparts maintained weight.  Skip the fried chicken and purchase a Meijer rotisserie chicken instead.

·        High fat and processed meats:  ground hamburger, sausage, hot dogs and bacon—just to name a few—are fine for an occasional meal, but these foods are packed with saturated fats (as much as half of the calories from fat) and are calorie dense. 

·        Added “incidental” calories:  A smear of butter here, a dollop of cream there, a heavy portion of salad dressing—all add up to a lot of extra calories.  Be aware of how much you are using when you add cream and sugar to your coffee and butter on your toast.

It’s Hot! Get Out of the Kitchen

Tips for No-Cook Meals:
1. Supermarket Shortcut: Pick up a rotisserie chicken to use in chicken salads and sandwiches.
2. Use Deli lunch meats, canned tuna, salmon or chicken for making cool meals.
3. Grab the shrimp! Cooked shrimp from the freezer/seafood department are ready to use for delicious salads, sandwiches and other light meals.
4. Go Meatless: Use canned beans to increase protein and total nutrition. Canned beans are best when rinsed before use but require no cooking!
5. Bulk up with garden greens: Try a variety of sweet and tender salad greens such as Boston lettuce or the bolder and bitter arugula. Salad greens provide volume to fill you up without filling you out!
6. Chill out with cold soups such as a chilled gazpacho or cucumber soup.
7. Keep it simple. Pre-cut vegetables and fruit can make meal time preparation a breeze. Pick up shredded cabbage for a fast coleslaw or cubed watermelon for a cool dessert.

Keep Cool:
Drinking plenty of fluids is important for proper body temperature regulation. Take advantage of foods that have a high water content to help you stay hydrated.
1. Watermelon is 91% water – Chilled watermelon is perfect for snacking or a mealtime dessert. You can use watermelon as a tasty dessert, chunk it up for salsa, or puree and freeze watermelon to make dessert pops.
2. Nosh on Cucumber-96% water and Celery-95% water to keep you hydrated. Use these vegetables liberally in summer meals.
3. Other foods that provide significant water include:
• Pineapple (97% water)
• Oranges (96% water)
• Iceberg lettuce (96% water)
• Radishes (95% water)
• Zucchini (95% water)
• Tomatoes (94% water)
• Cabbage (92% water)
• Eggplant (92% water)
• Spinach (92% water)
• Cauliflower (92% water)
• Strawberries (91% water)
• Broccoli (91% water)

Cool Summer Menus and Recipes

Shrimp and Avocado Wraps
Serves 6

Ingredients:
1 ripe avocado
4 oz. light cream cheese, softened
2 Tbsp. Meijer Ketchup
1 Tbsp. horseradish (prepared or fresh grated root)
2 tsp. fresh dill (1/2 tsp. dried dill)
1 tsp. grated lemon peel
2 Tbsp. lemon juice
1/2 tsp. McCormick chili powder
6 Meijer multi-grain tortillas
3 cups flat leaf spinach (baby spinach leaves)
1/2 cup slivered almonds
10 oz. cooked shrimp (peeled, deveined), chopped
Salt and fresh ground pepper to taste
Directions:
1. In a medium bowl mash avocado. Add cream cheese and stir until well blended.
2. Stir in ketchup, horseradish, lemon peel, lemon juice, dill and chili powder.
3. Spread avocado mixture on tortillas (leave a 1” boarder around edges of tortilla).
4. Top with spinach, almonds and chopped shrimp.
5. Roll sandwiches and secure with a toothpick. Chill up to 4 hours before serving.
Nutrition Information (per serving): Calories 364, Fat 18g, Cholesterol 113mg, Sodium 610mg, Carbohydrate 30g, Fiber 9g, Protein 20g.
Recipe adapted from better homes and gardens, www.bhg.com

Summer Gazpacho
Serves 8

Ingredients:
5 1/2 cups (44 oz.) Reduced sodium Tomato Juice
2 Cups Chopped Tomatoes (peel if desired)
1 Green Bell Pepper, finely chopped
1 Cup Cucumber, seeded and finely chopped
1 Cup Celery, finely chopped
1/2 Cup Red Onion, finely chopped
2 tbsp. Red Wine Vinegar
1 tbsp. Meijer Olive Oil
1 tbsp. Fresh Lemon Juice
2 tbsp. Parsley, chopped
1/2 tsp. Salt
1/2 tsp. Ground Black Pepper
1 tsp. Meijer Worcestershire Sauce
To Taste - Hot Sauce
Optional: Sour Cream (topping)
Directions:
1. In a large bowl combine tomato juice, tomatoes, bell peppers, cucumbers, celery and onion; mix well
2. In a small bowl combine vinegar, oil, lemon juice, parsley, salt, pepper, Worcestershire and hot sauce to taste. Whisk vinegar mixture into gazpacho vegetables.
3. Ladle one-third of gazpacho mixture into a blender. Pulse for 30 seconds. Mixture should be chunky. Pour into large container. Repeat with remaining gazpacho mixture. Cover and chill for several hours. Serve with a dollop of light sour cream.
Nutrition Information (per serving): Calories 74, Fat 2g, Cholesterol 0mg, Sodium 369mg, Carbohydrate 12g, Fiber 2.5g, Protein 2g.
Recipe adapted from www.meijermealbox.com

Mediterranean Shrimp Salad
Serves 4

Ingredients:
6-8 cups Romaine lettuce, washed and cut
12 to 16 ounces cooked shrimp (peeled and deveined), cut in half
1 1/2 cups English cucumber, chopped
1 can (15.5 oz.) Garbanzo beans, rinsed and drained
1/2 cup red onion, chopped
3/4 cup Feta cheese
1/2 cup pitted kalamata or ripe olives (halved)
2 cups pita chips, broken into pieces
3 Tbsp. Meijer olive oil
2 Tbsp. red wine vinegar
1/2 tsp. Greek seasoning
Fresh ground pepper to taste
Directions:
1. In a large bowl, toss lettuce, shrimp cucumber, garbanzo beans, onion, feta and pita chips.
2. Whisk together olive oil, vinegar, Greek seasoning and pepper. Pour over salad and toss well to coat salad. Serve.
Nutrition Information (per serving): Calories 295, Fat 19g, Cholesterol 191mg, Sodium 635mg, Carbohydrate 8g, Fiber 2g, Protein 23g.
Recipe adapted from www.meijermealbox.com

BBQ Chicken Sandwiches
Serves 4

Ingredients:
3 cups shredded cooked chicken (Meijer rotisserie chicken)
1/2 cup finely diced green bell pepper
1/2 cup finely diced sweet white onion
Dash McCormick red pepper flakes (optional)
3/4 cup barbeque sauce
4 Whole wheat hamburger rolls
Directions:
1. Mix together chicken, bell pepper, onion, red pepper flakes and barbeque sauce.
2. Serve on whole wheat rolls with tangy coleslaw.
Nutrition Information (per serving): Calories 330, Fat 5g, Cholesterol 81mg, Sodium 620mg, Carbohydrate 37g, Fiber 3.5g, Protein 34g.

Tangy Coleslaw
Serves 4

Ingredients:
1 pkg. (14 ounce) coleslaw or broccoli slaw mix
1/4 cup reduce fat mayonnaise
1/3 cup plain yogurt or reduced fat sour cream
1 Tbsp. sugar
1/2 tsp. seasoned salt
1/4 tsp. McCormick ground mustard (or 1 heaping tsp. yellow prepared mustard)
1/4 tsp. celery seed
Fresh ground pepper to taste
Optional: 1/4 cup dried cranberries
Directions:
1. Make slaw dressing: Combine all ingredients except coleslaw in a mixing bowl and blend well.
2. Add coleslaw and blend well.
3. Optional: Mix in 1/4 cup dried cranberries
Nutrition Information (per serving): Calories: 95, Fat 3g, Cholesterol 12mg, Sodium 355mg, Carbohydrate 16g, Fiber 3g, Protein 2g.
Recipe adapted from Taste of Home-Healthy Cooking, www.tasteofhome.com/healthycooking

BBQ Food Safety Guidelines and Recipes: 

Keep It Clean
Wash hands with soap and water for at least 20 seconds before and after handling food. If you're eating where there’s no source of clean water, bring water, soap, and paper towels or have disposable wipes or hand sanitizer available. Sanitizing wipes are a must for cleaning surfaces and can also help to keep hands clean.

Marinate food in the refrigerator
Don’t marinate on the counter—marinate in the refrigerator. If you want to use marinade as a sauce on cooked food, save a separate portion in the refrigerator. Do not reuse marinade that contacted raw meat, poultry, or seafood on cooked food unless you bring it to a boil first.

Keep raw food separate
Keep raw meat, poultry, and seafood in a separate cooler or securely wrapped at the bottom of a cooler so their juices won’t contaminate already prepared foods or raw produce. Don't use a plate or utensils that previously held raw meat, poultry, or seafood for anything else unless you wash them first in hot, soapy water. Have a clean platter and utensils ready at grill-side for serving.

Cook food thoroughly
Use a food thermometer to make sure food is cooked thoroughly to destroy harmful bacteria. Partial precooking in the microwave oven or on the stove is a good way to reduce grilling time—just make sure the food goes immediately on the preheated grill to finish cooking.

Safe Food Temperatures:  Use a meat thermometer to check for doneness.  Your food is safely cooked when temperatures reach the following for:

• Steaks and roasts 145°F
  Fish 145°F
  Pork 160°F
  Ground beef 160°F
  Egg dishes 160°F
  Chicken breasts 165°F
  Whole poultry 165°F
  Shrimp, lobster, and crabs cook until pearly and opaque
  Clams, oysters, and mussels cook until the shells are open

Keep hot food hot and cold food cold
•Keep hot food at 140° F or above until served. Keep cooked meats hot by setting them to the side of the grill, or wrap well and place in an insulated container.
•Keep cold food at 40° F or below until served. Keep cold perishable food in a cooler until serving time. Keep coolers out of direct sun and avoid opening the lid often.
•Cold foods can be placed directly on ice or in a shallow container set in a pan of ice. Drain off water as ice melts and replace ice frequently.
•Don’t let hot or cold perishables sit out for longer than two hours, or one hour if the outdoor temperature is above 90° F. When reheating fully cooked meats, grill to 165° F or until steaming hot.
•Transport food in the passenger compartment of the car where it’s cooler—not in the trunk.
• Do not allow your cooler to sit in direct sunlight.

Put these items on your list - Tools for a safe barbecue:
•Food thermometer
•Several coolers: one for beverages (which will be opened frequently), one for raw meats, poultry, and seafood, and another for cooked foods and raw produce
•Ice or frozen gel packs for coolers
•Jug of water, soap, and paper towels for washing hands
•Enough plates and utensils to keep raw and cooked foods separate
•Foil or other wrap for leftovers

Source: www.FoodSafety.gov

Perfect BBQ Recipes

Citrus Herb Chicken and Vegetable Kabobs
Serves 6
Ingredients:
1 Pkg. McCormick Grill Mates Garlic Herb & Wine Marinade
1/4 Cup Meijer Orange Juice
1 tbsp. Lemon Juice
1/4 cup Meijer Olive Oil
1 1/2 lb. Boneless Skinless Chicken Breast Halves, cut into 1-1/2 inch cubes
4 Cups Assorted Fresh Vegetable Pieces, such as bell pepper, onion, corn, zucchini and mushrooms
Directions:
1. Mix Marinade Mix, orange juice, oil and lemon juice in small bowl. Place chicken cubes in large resealable plastic bag or glass dish. Add marinade; turn to coat well.
2. Refrigerate 15 minutes or longer for extra flavor. Remove chicken from marinade. Discard any remaining marinade.
3. Alternately thread chicken cubes and vegetable pieces onto skewers. Grill kabobs over medium heat 10 to 15 minutes or until chicken is cooked through, turning occasionally.
Nutrition Information (per serving): Calories 201, Fat 7g, Cholesterol 42mg, Sodium 354mg, Carbohydrates 10g, Fiber 2g, Protein 25g.
Recipe source: McCormick, www.meijermealbox.com

Johnsonville Honey Mustard Turkey Sausage Skewers
Serves 8
Ingredients
1 package (13.5 ounces) Johnsonville® Smoked Turkey Sausage
2 medium yellow onions
2 medium sweet red and yellow bell peppers
1 bottle (12 ounces) honey mustard
16 small metal or soaked wooden skewers
Directions
1. Cut each sausage link into six slices. Peel onion and cut into ½-inch pieces. Core peppers and cut into ½-inch pieces.
2. Thread sausage slice, onion slice, pepper slice and second sausage slice onto metal or soaked wooden skewer.
3. Grill skewers on charcoal or gas grill or on a grill pan over medium heat about 5-6 minutes. Turn and grill another 5-6 minutes or until vegetables are tender and sausage is hot. Brush with honey mustard serve.
Nutrition Information (per serving): Calories 273, Fat 14.5g, Cholesterol 42mg, Sodium 586mg, Carbohydrate 20g, Fiber 1g, Protein 10g.
**Serving suggestion: prepare skewers in advance and finish with honey mustard when it’s time to serve guests.

Grilled Corn Salad
Serves 8-10
Ingredients:
4 fresh ears of corn
1/3 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
Directions:
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. When corn is cool enough to handle, cut kernels from cobs (yields 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 (per serving): Calories 57, Fat 2.5g, Cholesterol 0 mg, Sodium 28mg, Carbohydrate 8g, Fiber 2g, Protein 2g

The Meijer team of healthy living advisors have developed simple “guy guidelines” to promote men’s health. We’ve included a few sample recipes to help you put these guidelines into practice.

1.  Banish the Belly!

Why: Over 60% of adult males are overweight or obese.  Belly fat has been linked to a greater risk for chronic disease, including:

Men, reduce your waistline to less than 40 inches (circumference) to lower your risk.  (Women should have a waist circumference less than 35 inches.)

How:  Load up on non-starchy vegetables and fruit.  Lower in calories and rich in fiber, these foods are filling and won’t pack on the pounds.  Make half of your meal at lunch and dinner vegetables and fruit.  Snack on fruit or vegetables between meals.

                Special veggies for special guys:  Lycopene, an antioxidant found vegetables, especially rich in tomatoes protects cell DNA and may reduce prostate cancer risk.  (Cooking makes lycopene more available to the body, so canned tomato products are a good sources.)

                Zinc: Oysters aren’t the only source of this mineral.  Green peas, cabbage, and mushrooms are good sources of zinc.  A deficiency in zinc can lead to impotence, hair loss, eye and skin lesions, and depressed immunity.

                Potassium:  Bananas, oranges and orange juice, cantaloupe, avocado, and raisins are just some of the foods that are excellent sources of potassium, a nutrient the balances sodium and helps maintain healthy blood pressure.

2. Re-think Your Meat:  Don’t go overboard on protein and make sure you eat a variety of protein foods.

Why:  Saturated fats and Cholesterol found in red meat are pro-inflammatory nutrients.  Inflammation is the root of many chronic diseases including heart disease and high blood pressure.  Nearly twice as many men than women die from heart disease.

How: Enjoy red meats about three times each week. 

                Focus on fish:  Eat 12 ounces or more of fish each week.  Fish is an excellent source of lean protein.  The fats in fish, especially omega-3 fats, are health promoting and anti-inflammatory, reducing risk for heart disease.

3. Skip the Salt Shaker

Why:  Salt, or sodium, contributes to high blood pressure.  Reduce sodium (and increase potassium) to maintain a healthy blood pressure and blood flow (reducing risk for erectile dysfunction).

How:  Spice it up!  Herbs and spices add great flavor without adding sodium.  Lemon juice will also bring out the flavor of foods without adding salt.  Experiment with super antioxidant rich spices like cinnamon, cumin, curry, garlic, ginger, paprika (red pepper) rosemary, oregano, turmeric, thyme and many more!

4. Do the Moo!

Why:  One in four men over the age of 50 experience an osteoporosis related fracture.  Men need calcium and vitamin D for bone health throughout life.

How:  Eat 2 to 3 calcium rich foods everyday.  Low fat milk, yogurt and reduced fat cheese are great options.  If you’re drinking milk alternatives such as soy milk or almond milk, make sure you choose calcium and vitamin D fortified products.

5. Snack Smart: 

Why: High calorie snacks, like chips and sweets can pack on the pounds while offering very little nutrition. 

How:  Choose snacks that crunch and offer nutrition benefits as well.

·         Nuts and seeds are great snacks providing good fats that promote heart health and essential minerals like selenium which protects cells from oxidative damage, reducing cancer risk.  Because nuts and seeds are calorie dense, limit to about 1-2 ounces per serving. 

·         Reach for the fruit to satisfy a sweet tooth:  Apples are an excellent source of quercetin—which helps regulate healthy blood pressure, blueberries are antioxidant super-foods, bananas are the ultimate portable food and are rich in potassium, and citrus fruit is packed with vitamin C which helps promote joint health in addition to reducing risk for respiratory infections. 

Manly Menu: 

Spiced Salmon with Avocado Salsa

Margarita Grilled Corn

Dole All Natural Salad Kit

Sparkling Berry Bowl

Spiced Salmon Fillets with Avocado Salsa

Serves 4

Ingredients:

4 (4-oz.) salmon fillets (NuVal Score 87)

½ tsp. McCormick® Ground Coriander Seed

1 tsp. McCormick® Ground Cumin, divided

1 lime, juiced, divided (NuVal Score 91)

1 Fresh California Avocado, pitted, peeled and cut into chunks (NuVal Score 89)

1 Homegrown Vine Ripe Tomato, seeded and chopped (NuVal Score 96)

½ small red onion, finely chopped (NuVal Score 93)

1 tbsp. chopped fresh cilantro (NuVal Score 99)

¹⁄8 tsp. McCormick® Cayenne

Additional chopped fresh cilantro (NuVal Score 99)

Directions:

1. Preheat oven to 350°F. Line a baking sheet with foil; lightly coat foil with nonstick cooking spray. Season fillets with coriander, ½ teaspoon of the cumin, half of the lime juice, and freshly ground pepper to taste. Place fillets skin side down on the foil. Bake 15 minutes or until fish flakes easily with a fork.

2. Meanwhile, for the salsa, in a medium bowl combine avocado, tomato, onion, 1 tablespoon cilantro, cayenne, remaining ½ teaspoon cumin and remaining lime juice. Season with freshly ground pepper to taste.   Spoon salsa over fillets, sprinkle with additional cilantro, and serve.

Nutrition Information per serving: 210 calories, 11g fat, 2g saturated fat, 45mg cholesterol, 55mg sodium, 7g carbohydrate, 4g fiber, 22g protein

Recipe Source:  TryFoods International

Margarita Grilled Corn

Serves: 8

Ingredients:

8 ears Fresh sweet corn in husks (NuVal Score™ 91)

4 tsp finely shredded lime peel (from about 2 limes)

1 tsp sea salt

1/4 cup butter, melted (NuVal Score™ 5)

1 tsp. McCormick Chili Powder

Directions:

Nutrition Information (per serving): 114 Calories, 6.5g Fat, 3.5g Saturated fat, 15 mg Cholesterol, 260 mg Sodium, 14g Carbohydrate, 2g Fiber, 2.5g Protein.

Sparkling Berry Bowl

Serves 4

Ingredients:

3 tbsp. Meijer Honey (NuVal Score™ 1)

1 tbsp. grated lime zest

1 tbsp. fresh lime juice

1 cup fresh Homegrown Blueberries (NuVal Score™ 100)

1 cup fresh raspberries (NuVal Score™ 99)

1 cup fresh blackberries (NuVal Score™ 99)

Prepared Angel Food Cake or Dessert Shells (NuVal Score™ 11)

Meijer Zip Whip Topping

Directions:

1. In a small bowl combine honey, lime zest and lime juice. In a medium bowl combine blueberries, raspberries and blackberries. Drizzle with honey mixture; cover and refrigerate 1 hour; stirring occasionally.

2. Spoon berries into dessert bowls, or (if desired) spoon over angel food cake.  Top with whipped topping and serve.

Recipe note: For a layered presentation, in a clear glass bowl layer blueberries, half of the raspberries and blackberries; lightly drizzling each layer with honey mixture. Top with remaining raspberries; lightly drizzle with remaining honey mixture. Cover and refrigerate at least 2 hours before serving.

Recipe Adapted From:  TryFoods International

Celebrate Women’s Health!

A healthy and balanced diet, rich in plant foods, is fundamental to feeling vibrant and staying well. For women, however, there are certain foods that are especially beneficial. Check out the recommendations for “girl-power foods” and visit meijermealbox.com/healthy-living to find great recipes using these foods.

Girl-Power Foods!

Food Group	Nutritients	Benefits	Daily Requirements	Supplement Recommendation
Low fat milk, yogurt, reduced fat cheese	Calcium, Vitamin D, Protein	Calcium-Bone Health, Muscle Vitamin D - Immune heath, Mood	2-3 Servings	Calcium: 1,000 mg (in two 500mg doses/day): 1,500mg/ day-seniors Vitamin D - 1,000 IU / day
Dark Green and Deep Orange Vegetables and Fruit; Oranges/ Orange Juice	B vitamins, Folate	Folate - Healthy red blood cell production, energy, protection from chronic disease	5 cups fruit and veg. /day (at least 1cup dark green or orange / day)	Meijer women’s complete multi-vitamin may be beneficial.
Whole grains, Flaxseed	Essential vitamins, minerals and fiber; Omega-3 oils in Flaxseed	Healthy digestion, bowel regularity, relieve constipation (especially ground flaxseed)	3 or more whole grain servings daily
Cranberries, Cranberry Juice	Vitamin C, antioxidants	Protects immune health, helps maintain urinary tract health	As part of your 5 Cups fruit and veg. per day	Food sources are recommend over supplemental cranberry.
Water	Essential Fluids	Decrease bloating, prevent constipation, decrease fatigue due to dehydration	Half your body weight in ounces (i.e., 140 lb needs 70 oz. Healthy fluids)
Soy foods, soy milk	Protein, isoflavones	Promote healthy hormone levels; may help relieve hot flashes in menopause.	1-2 servings, 4+ days/ week	Soy foods are recommended. Talk with your Meijer Pharmacist about safe supplementation

Asparagus:
NuVal Score 100.  High in the B vitamin folate, vitamin C, and a health-promoting antioxidant called glutathione which boosts the immune system and promotes lung health by protecting against viruses. Asparagus is also a natural diuretic.
Avocado, Olives and other Healthy Fats:
NuVal Score 89 – Avocado, Oils 11-23. Excellent source of monounsaturated fats that promote heart health, lower cholesterol and have anti-inflammatory properties. Avocados are also a good source of folate for healthy red blood cells and the prevention of neural tube birth defects.
Blueberries, Berries:
NuVal Score 100.  Packed with antioxidants and flavonoids, berries are also high in fiber, potassium and vitamin C. Berries lower your risk of heart disease and cancer, and are also anti-inflammatory.
Broccoli, Cruciferous Vegetables:
NuVal Score 100. Excellent sources of vitamins A and C, minerals and other disease fighting antioxidants. These super veggies help regulate a complex system of bodily enzymes that defend against cancer and have been shown the ability to stop the growth of cancer cells.
Eggs:
NuVal Score 44 – Eggland’s Best Eggs Excellent and inexpensive source of the perfect protein. Egg yolk from quality eggs are a good source of Vitamin E, DHA, and choline. Today’s egg is lower in cholesterol.
Fish, Seafood:
NuVal Score 87-Salmon, Tuna canned in water-52. The omega 3s you get in fish lower heart disease risk (lower LDL cholesterol), help arthritis, and may possibly help with memory loss, Alzheimer's disease and depression. These fats are also anti-inflammatory.
Kale, Spinach and other Greens:
NuVal Score 100. Rich in lutein and zeaxanthin, two immune-boosting antioxidants important for eye health. Powerful cancer fighting properties. Rich source of folate, magnesium, zinc and copper which are essential for healthy red blood cell production and energy.
Mango:
NuVal Score 93. Excellent source of the antioxidant beta-carotene, good source of soluble fiber, vitamins and minerals. Promotes vision healthy, helps to protect against cancer, and helps promote healthy blood pressure due to the high potassium content.
Mushrooms:
NuVal Score 96. The only plant food that contains 100% of your daily value for vitamin D! Mushrooms are low in calories, support immune health, make a “meaty” non-meat alternative, and are a great source of minerals such as selenium.
Spices and Herbs:   Excellent sources of anti-oxidants and other disease fighting properties. Sprinkle cinnamon in coffee and tea, add fresh herbs to salads, and spice up meats and seafood with seasoned pepper.
Whole Grains:
NuVal Score - whole grain pastas (89-91), brown rice (82). Loaded with fiber, vitamins, minerals and multiple phytochemicals, a diet rich in whole grains helps to protect cells from the types of damage that may lead to cancer; fiber from whole grains contributes to colon health and regularity.

Recipes

Avocanana Bread
Serves: 8
Ingredients:
1/3 cup Meijer old-fashioned oats
1 cup all white whole wheat flour
1 tsp. baking powder
1 tsp. baking soda
½ tsp. salt
1 tsp. McCormick cinnamon
1 large ripe, Fresh California Avocado, seeded
¼ cup Meijer canola oil
1 cup (packed) brown sugar
2 eggs
2 very ripe bananas
½ cup chopped walnuts
¼ cup buttermilk
Directions:
1. Preheat oven to 350 degrees F. Line a 9 x 5 x 3 inch loaf pan with nonstick foil and lightly grease the bottom only.
2. Combine dry ingredients: oats, flour, baking powder, baking soda, salt and cinnamon. Set aside.
3. Scoop the avocado into a large bowl and mash lightly. Add oil and brown sugar to the avocado. Cream together using an electric mixer, until light and creamy.
4. Add eggs, one at a time, beating well after each addition.
5. Stir in bananas, then walnuts and dry ingredients. Stir in buttermilk and beat just until buttermilk is incorporated.
6. Pour into prepared loaf pan and bake in preheated oven for 1 hour and 10 minutes. Avocanana bread is quite moist and may not pass the "toothpick" test. If you prefer drier bread, bake a little longer.
Nutrition Information Per Serving: Calories 360; Fat 17 g (Monounsaturated Fat 7g); Cholesterol 55 mg; Sodium 400 mg; Carbohydrates 51 g; Fiber 3 g; Protein 6 g.
Recipe source: California Avocado Commission

Grilled Salmon with Mango Salsa
Serves 6
Ingredients:
1 ripe mango, peeled, seeded and diced – NuVal™ score 93
1 red bell pepper, diced – NuVal™ score 94
2 green onions, finely chopped – NuVal™ score 100
2 Tbsp. Meijer orange juice
1 1⁄2 Tbsp. fresh cilantro, chopped – NuVal™ score 99
1 tsp. McCormick ground cumin
3 Tbsp. Meijer olive oil, divided
2 tsp. salt, divided
Meijer cooking spray
6 boneless, skin on, 6-oz. Atlantic salmon fillets – NuVal™ score 87
Directions:
1. Make salsa: In a medium bowl, combine mango, red bell pepper, green onions, orange juice, cilantro, cumin, 2 tablespoons oil and 1⁄2 teaspoon salt. Cover and place in the refrigerator until ready to serve.
2. Spray grill rack with cooking spray and preheat to medium.
3. Season salmon fillets on all sides with remaining salt, lightly pressing into the fish; lightly brush with remaining oil.
4. Place fillets on grill and cook for 6 to 8 minutes per side or until lightly charred and just cooked through. Serve topped with mango salsa.
Nutritional information per serving: calories: 340, fat: 18g, cholesterol: 95mg, sodium: 730mg, carbohydrates: 8g, fiber: 1g, protein: 34g.
Recipe adapted from Nutrition Made Easy With Nuval Magazine
 
Pesto Pasta
Serves 6
Ingredients:
8 ounces Barilla Plus penne pasta
2 cups cut-up fresh or frozen Michigan asparagus
2 cups cubed, cooked chicken or 1 1/2 cups cubed ham
1 cup halved cherry tomatoes
1/3 cup chopped red onion
1 (2.25-ounce) can sliced ripe olives, well drained
1/2 cup prepared pesto sauce
3 tablespoons freshly shredded or grated Romano cheese
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.
Nutrition Information (per serving): Calories: 326, 14g fat, 3g Saturated fat, 360 mg Sodium, 23g Protein, 27g Carbohydrate, 3g Fiber

            Forget the fountain of youth!  According to a new report from the National Cancer Institute people who eat high fiber diets are 22% less likely to die from chronic disease.  High fiber diets were associated with lower risk for heart disease, respiratory disease, diabetes and obesity. This study also revealed that fiber-rich diets reduced risk for the development of cancers in men, but not significantly for women.  Fiber in the diet helps to lower cholesterol, aids in blood sugar regulation and is critical to bowel regularity.  Dietary fiber also boosts immune health by supporting beneficial bacteria that reside in the intestines. 

            Americans average about 15g fiber daily.  Dietary recommendations for fiber are 25g per day for women and 30g per day for men.  Those study participants who ate fiber levels closer to these recommendations were less likely to develop chronic disease leading to death.  Increased incidence of chronic disease and death related to these chronic diseases was found in those study participants who routinely ate lower fiber diets.

            Fiber is found in a variety of foods, but the greatest percentage of fiber in the American diet comes from whole grain foods.  Beans, vegetables and fruit are all good sources of dietary fiber. 

            Tips for increasing fiber in your diet:

1.      Trade whole grain foods for refined grains:  Whole grain cereals (like oatmeal, shredded wheat and bran flakes), whole wheat bread, whole wheat pasta and brown rice.

2.      Eat “whole foods”.  Choose to eat a whole piece of fruit or vegetables instead of drinking juice.

3.      Eat more beans.  Top salads with beans.  Add beans to your favorite recipes.

4.      Fortify with fiber.  Adding ground flaxseed or oat bran can boost your fiber intake.  Try adding these foods to oatmeal, mix in your meatloaf, or sprinkle on top of salads.

5.      Increase your fiber intake slowly to allow your digestive system time to adjust to your new, higher fiber intake.  Drink plenty of water / fluid (fiber attracts fluid in the intestines, so your fluid needs will increase).  Also, take advantage of fiber fortified foods – but do so with care.  Many fiber fortified foods can cause significant gas and bloating.  Your best bet is to eat foods that are naturally good sources of fiber.

Flavorful Fiber-ful Menu and Recipes

Breakfast (Fiber 7g):

Fruit and Cinnamon Oatmeal

Serves 2

Ingredients:

1 1/2  cup Water
1 tbsp. Meijer Orange juice concentrate
1/2 cup Chopped unpeeled tart apple
1/4 cup Sliced firm banana
1/4 cup Raisins
1/4 tsp. Salt, optional
1/8 tsp. McCormick Ground cinnamon
1 cup Meijer Naturals Old Fashioned oats
1 tbsp. Hodgson Mills ground flaxseed
2 tsp. Meijer brown sugar

Directions:

1.      In a saucepan, combine water, orange juice concentrate, apple, banana, raisins, salt and cinnamon; bring to a boil.

2.      Stir in oats and flaxseed. Cook for 5 minutes over low heat, stirring occasionally. Sprinkle with brown sugar if desired.

Nutrition Information (per serving):  Calories: 208, Fat: 3g, Cholesterol 0mg, Sodium 306 mg, Carbohydrates: 43g, Fiber: 7g, Protein 4g.

Lunch (14g Fiber):

Chicken Salad Pita and Fresh Pears

Serves 6

Ingredients

1 lb cooked chicken breast (such as from Meijer Rotisserie chicken)

1 stalk celery, sliced

1 green onion, sliced

1/2 cup shelled edamame (thawed if frozen, garbanzo or other beans may be substituted)

1/3 cup dried cherries

1/4 cup slivered almonds

1/2 cup reduced fat mayonnaise  

1/4 cup fat free milk

1/4 tsp black pepper

1/4 tsp salt

3 each whole wheat pita (6 halves)

6 Romaine Lettuce leaves

Directions:

1.      Shred chicken into medium large bowl.

2.      Add celery, green onions, dried cherries, edamame and slivered almonds. Stir to mix.

3.      Make dressing: Whisk together mayonnaise, milk, pepper and salt. 

4.      Pour dressing over chicken salad and mix well. CHILL.

5.      Serve in pita halves lined with washed and dried Romaine lettuce leaves.

Nutrition Information (per serving):  Calories 388, Fat 12g, Cholesterol 70mg, Sodium 420mg, Carbohydrate 39g, Fiber 9.5g, Protein 31g.

Recipe adapted from Meijer.mealbox.com

Serve with a fresh, ripe pear (82 Calories, Fat 0g, Cholesterol 0g, Sodium 1mg, Carbohydrate 22g, Fiber 4.5g, Protein 0.5g).

Dinner (12g Fiber): Pasta Carbonara served with Salad Greens and Mixed Berries

Pasta Carbonara

Serves 4

Ingredients:

1/2 tbsp. Meijer olive oil

8 ounces fresh mushrooms

1 clove garlic, minced

3/4 cup fat free milk

1 tbsp. flour

1/2 tsp. dried thyme

1/8 tsp. pepper

1 cup frozen peas, thawed

1/2 lb. diced ham (or 5 slices diced pancetta)

1/4 cup grated Parmesan cheese

8 oz. whole wheat spaghetti (cooked according to package directions)

Directions:

1.      In medium saucepan cook mushrooms in hot oil over medium-high heat until crisp tender (about 5 minutes).

2.      Add garlic and cook an additional 2 minutes.

3.      Add flour and milk; cook over medium heat, stirring constantly until slightly thickened.

4.      Gradually stir in thyme, pepper, peas, pancetta and cheese, stirring constantly until heated.

5.      Toss with cooked spaghetti and serve immediately.

 Nutrition Information (per serving): Calories 268, Fat 9g, Cholesterol 39 mg, Sodium 728mg, Carbohydrate 29g, Fiber 7g, Protein 21g.

Salad Greens with Garlic Vinaigrette

Serves 4

 Ingredients:

2 tsp. Dijon-style mustard

1 clove garlic, minced

1 tbsp. lemon juice

2 tbsp. Meijer olive oil

1/4 tsp. pepper

1 tbsp. red wine vinegar

1/4 tsp. salt

1 bag Dole mixed salad greens

 Directions:

 1. In bottom of salad bowl mash garlic and salt together with fork until they form smooth paste.

2. Add olive oil, vinegar, lemon juice, mustard and pepper. Whisk dressing with fork until combined.

3. Season to taste with additional salt, if desired.

4. Add lettuce and toss well; top with halved cherry tomatoes and serve immediately.

 Nutrition Information (per serving): Calories 80, Fat 7g, Cholesterol 0mg, Sodium 190mg, Carbohydrates 3g, Fiber 2g, Protein 0.5g.

Serve with 1 cup fresh mixed berries topped with a dollop of Greek style vanilla yogurt (3g fiber)

Menu Total Fiber:  33g fiber/day

Soup it Up: January is Soup Awareness Month!

          A warm, comforting pot of soup fills your home with memory making aromas.  For centuries families have been making soups.  Traditionally, the purpose of soup was to decrease cost and waste by creating a great meal while using up leftovers from your refrigerator and pantry.   A delicious, comforting pot of soup offers so many benefits for you and your family.

Benefits of Soup:

Healthy Weight:   A lower-calorie vegetable broth soup, especially when added at the beginning of the meal, can help you lose weight.  Soup at the start of a meal makes you feel fuller faster, so that you eat less during lunch or dinner.

Researchers from Penn State University found that when study participants ate a first course of soup before lunch they reduced their total calorie intake by 20 per cent, compared with those who did not begin the meal with soup.  The meal-time calorie reduction from consuming soup can lead to weight loss without feelings of deprivation.

Watch out for cream soups! To promote weight loss, the researchers stressed the soup must be low-calorie stock based soup, not soups made with heavy creams.

Fast and Healthy:   You can easily put a variety of ingredients in a slow cooker in the morning and come home to a hot and hearty meal.  Healthy soups are made with a minimum of salt and fat, and a maximum dose of flavorful herbs, spices and vegetables.  

Eating soups can easily help you meet your daily recommendation of 5 cups vegetables and fruit each day.  Lighten up cream soups by substituting reduced fat milk or evaporated milk for cream. 

Budget Friendly:  Less expensive, tougher cuts of meat often make the best soups!  Simmering tough cuts helps to tenderize meats and adds flavor and body to soups. 

Use in-season root vegetables, frozen mixed vegetables and lower sodium canned vegetables.  The addition of canned tomatoes will boost flavor and help to tenderize meats as well. 

Like vegetables, the addition of beans (dried or canned) will boost nutrition in your soup.  Beans are inexpensive and add protein, vitamins, minerals and essential antioxidants. 

Freeze leftover soups to have on hand as a quick and easy meal on hectic days.  You can also freeze soups in individual serving sizes to reheat in the microwave for lunch.

Sensational Soup Making Tips

A Good Pot of Soup:

Stock: The best soup starts with a good stock.  Keep quality stock on hand, such as Meijer Naturals, or make your own.  When using a packaged or canned stock, pay attention to sodium content and avoid adding additional salt to your soup recipe. 

Step by Step:  When making soup, “layer flavors” for best results.  Follow these steps to create a flavorful pot of soup:

1.      Brown meat in a little olive oil over medium-high heat.  Remove meat.

2.      You can add vegetables right to the soup stock and simmer. However, to add another layer of flavor, consider sautéing your vegetables first. Add vegetables to the same stock pot used for your meat and sauté with a little salt and pepper, just until the vegetables wilt.  Remove from pot and set aside.

3.      Use about 1/4 cup stock or wine to deglaze the stock pot, creating a rich and flavorful starter for your soup.

4.      Add your stock and vegetables to the pot and bring it to a gentle boil; reduce to a simmer.  Add remaining soup ingredients, like pasta, rice or beans, along with the browned meat. Season with pepper and other dried spices.

5.      Finally, add delicate herbs or greens during the last 10 minutes of cooking.

Fast Prep. Soup:  Brown meat.  Add all soup ingredients into a slow cooker and cook four or more hours.

Use Produce in-season:

January seasonal produce picks include vegetables that are perfect for hearty winter soups.  Serve seasonal fruit for a healthy dessert.

Vegetables: root vegetables-rutabagas, turnips, carrots, parsnips, mushrooms, celery, onions, tubers

Fruit: citrus-oranges, grapefruit, tangelos, avocado, dried fruits

Simple Soups:  When you’re in a hurry you can pump up the nutrition value of any canned soup by simply adding frozen vegetables.  For example, add 1 cup Meijer frozen mixed vegetables to one can healthier canned soup.

Satisfying Soup Recipes

Tomato-Cheese Ravioli Soup

Makes 4 servings

Ingredients:

1 (14-1/2 oz.) can Meijer diced tomatoes

1 (14-1/2 oz.) can fat-free, reduced-sodium chicken broth or vegetable broth

1 tsp. dried McCormick Italian seasoning

3 cups frozen Meijer cheese ravioli or fresh cheese tortellini

1 small zucchini, sliced

1 tsp. McCormick ground pepper

Directions:

1.                  Combine tomatoes, broth and Italian seasoning in a large saucepan; bring to a boil. 

2.                  Cover, reduce heat, and simmer 5 minutes.  Add ravioli, zucchini, and pepper; bring to a boil.  Cover, reduce heat, and simmer 7 to 8 minutes or until pasta and zucchini are tender.

3.                  Sprinkle with grated Parmesan cheese if desired and serve.

Nutrition Information (per serving): 317 calories, 6g fat, 2g saturated fat, 39 mg cholesterol, 653 mg sodium, 48 g carbohydrate, 1g fiber, 15g protein                                                              

Serve with:  Whole Grain Baguette

Black Bean and Mushroom Soup

Serves 6

Ingredients:

1 (14.5 ounce) can Meijer crushed tomatoes

1 small onion, chopped

1 (8 ounce) pkg. fresh sliced mushrooms

1 cup reduced sodium black beans, rinsed and drained

1/8 tsp. McCormick ground pepper

2 cups fresh baby spinach

1 clove garlic, minced

1 tsp. McCormick dried thyme

1/2 cup chopped celery

1/2 cup chopped carrots

1/3 cup chickpeas, rinsed and drained

2 cups Meijer Naturals vegetable stock

Directions:

1. Coat large Dutch oven or stock pot with nonstick cooking spray. Heat over medium heat. Add onion, mushrooms, carrots, celery, garlic, thyme and pepper; cook 5 to 7 minutes, or until vegetables are tender.

2. Add broth, spinach, tomatoes, chickpeas and black beans; bring to boiling. Cover, reduce heat, and simmer 10 minutes.  

Nutrition Information (per serving): Calories 150, Fat 2g, Cholesterol 0g, Sodium 418mg, Carbohydrates 23g, Fiber 7g,  Protein 10g

Optional: Brown 2 cups sliced smoked turkey sausage with onions and mushrooms.

Serve with:  Dole Salad

Thanksgiving Leftovers: How long will they keep?

Turkey, meat items:  3-4 days Notes:  On Thanksgiving Day: Remove meat from carcass and layer in shallow pan, no more than 2” deep. Cover and refrigerate within 2 hours after Thanksgiving meal. Leftovers can be frozen and stored 2-6 months.

Stuffing or dressing, Gravy: 1-2 days Freeze leftovers within 24 hours of the meal for later use.

Casseroles (green bean casserole, sweet potato, mashed potatoes): 4-5 days Leftovers can be frozen after 3 days and stored in the freezer 2-6 months.

Cooked Vegetables: 4-5 days

Cranberry sauce, relish: 6 days

Pumpkin Pie, Apple Pie: 2 days for best quality, 5 days for food safety Store covered in the refrigerator.

Notes From USDA Food Safety and Inspection Service:
Storing Your Leftovers
• Discard any turkey, stuffing, and gravy left out at room temperature longer than 2 hours; 1 hour in temperatures above 90 °F.
• Divide leftovers into smaller portions. Refrigerate or freeze in covered shallow containers for quicker cooling.
• Use refrigerated turkey and stuffing within 3 to 4 days. Use gravy within 1 to 2 days.
• If freezing leftovers, use within 2 to 6 months for best quality.

Reheating Your Turkey

In the Oven
• Set the oven temperature no lower than 325 °F.
• Reheat turkey to an internal temperature of 165 °F. Use a food thermometer to check the internal temperature.
• To keep the turkey moist, add a little broth or water and cover.
In the Microwave Oven
• Cover your food and rotate it for even heating. Allow standing time.
• Check the internal temperature of your food with a food thermometer to make sure it reaches 165 °F.
• Consult your microwave oven owner's manual for recommended times and power levels.
Source: http://www.fsis.usda.gov/factsheets/Lets_Talk_Turkey/index.asp

Favorite Leftover Recipes

Easy Turkey Pot Pie
Serves 6
Ingredients:
3 Cups Chopped Leftover Cooked Turkey
1 Pkg. (10 ounce) Frozen Broccoli, Cauliflower and Carrot Blend, thawed
1 1/2 cups Leftover Turkey Gravy
3 Cups Leftover Prepared Stuffing
Directions:
1. HEAT oven to 375°F.
2. COMBINE turkey, vegetables and gravy in 2-qt. casserole.
3. COVER with stuffing.
4. BAKE 30 min. or until heated through.
Nutrition Information per serving: Calories 335, Fat 17g, Saturated Fat 5g, Cholesterol 45mg, Sodium 560mg, Carbohydrates 28g, Fiber 3g, Protein 17g.

Quick and Easy Turkey Noodle Soup
Recipe source: TryFoods International
Serves 6
Ingredients:
1 bay leaf
1/2 cups uncooked medium egg noodles (about 1 1/2 oz.)
1/4 tsp. pepper
1 medium rib celery, halved lengthwise and sliced
1 medium onion, cut into thin wedges
1 medium carrot, peeled and diced
1 tsp. dried marjoram
2 cups chopped or shredded cooked turkey
2 tbsp. chopped fresh parsley (optional)
1 (32 ounce) carton low-sodium chicken broth
2 cups water
Directions:
1. In Dutch oven or large saucepan, combine chicken broth, water, carrot, celery, onion, marjoram, bay leaf and pepper. Bring to boiling. Reduce heat; cover and simmer 10 minutes.
2. Increase heat to medium-high; return to boiling. Add turkey, noodles and parsley, if desired. Return to boiling. Reduce heat to medium. Cook, loosely covered, 15 to 20 minutes or until noodles are tender. Remove and discard bay leaf.
Nutrition Information per serving: Calories 114, Fat 1g, Saturated Fat 0g, Cholesterol 46mg, Sodium 411mg, Carbohydrates 9g, Fiber 1g, Protein 17g.

Turkey Tetrazzini
Serves 8
Ingredients:
8 ounces thin spaghetti, broken into 3-inch lengths, cooked, rinsed, and drained
1 1/2 cups shredded Cheddar cheese, divided
1/4 cup Parmesan cheese, divided
3 cups diced cooked turkey
2 tablespoons diced pimientos, OPTIONAL
1 tablespoon butter
8 ounces sliced mushrooms
1/4 chopped cup onion
1 can cream of mushroom soup
1/2 cup chicken broth
1/4 cup dry sherry, wine or water
salt and pepper, to taste
Directions:
1. Preheat oven to 350 degrees. Combine spaghetti with 1 cup Cheddar cheese and half of the Parmesan cheese. Add turkey and pimientos.
2. In a skillet, melt butter and sauté mushrooms and onions just until tender; add to the turkey mixture along with remaining ingredients.
3. Gently stir to combine ingredients; place in a greased casserole and sprinkle with remaining cheeses.
4. Cover with lid or foil and bake at 350° for about 45 minutes, or until hot and bubbly.
Nutrition Information per serving: Calories 286, Fat 14g, Cholesterol 69mg, Sodium 512 mg, Carbohydrate 14g, Fiber 1g, Protein 25g.

Curried Turkey Salad
Serves 4 to 6
Ingredients:
1/4 cup mayonnaise
2 tablespoons chutney (or thick cranberry relish)
3 to 4 teaspoons curry powder, to taste
Whipping cream, as needed (leftover whip topping, such as cool whip)
1/4 cup celery, chopped
1/3 cup chopped dried cranberries
1 tablespoon chopped green onion
2 tablespoons chopped pecans, optional
1 1/2 cups diced turkey
Directions:
1. Combine mayonnaise and chutney in a small bowl, adding curry powder to your taste. Stir in a little cream to moisten (about 1 Tablespoon at a time).
2. In a larger bowl, combine celery, chopped dried cranberries, green onion, pecans, if using, and turkey.
3. Stir in the curried mayonnaise, adding a little more cream if needed to moisten more.
4. Serve on top of mixed baby greens as a salad or on whole grain bread with a lettuce leaf as a sandwich.
Nutrition Information (per serving)—Turkey salad without lettuce or bread: Calories 154, Fat 8g, Cholesterol 35mg, Sodium 127mg, Carbohydrate 7g, Fiber 1g, Protein 13.5g.

How to Tackle the Turkey Dinner

Tip: When planning your Thanksgiving menu, consider oven space and make use of recipes that can be prepared using appliances other than your oven (such as your microwave).

Purchase: 1 pound of uncooked turkey per person and, if desired, another ½ pound per person for leftovers. If everybody prefers white meat, you’ll need a slightly larger bird. Alternately, you can purchase a turkey breast to roast along with your whole turkey to please the white meat eaters.

Defrost: Never thaw at room-temperature; this promotes can bacterial growth (cooking can kill bacteria, but not the potential by-products/toxins the bacteria produce while the bird sits at room temperature).
In the fridge: Place wrapped, frozen turkey on a baking tray, breast side up. Place in refrigerator and allow about 24 hours for each 4 to 5 pounds. A 20-pound frozen turkey will take four to five days to thaw completely.
In water: If you’re pinched for time, submerge the frozen, wrapped turkey in cold water to cover, changing the water every 30 minutes. It will take about 30 minutes per pound to thaw.
• A thawed turkey will keep up to two days in the refrigerator before roasting.

Cook: Cover turkey breast with foil. For a fresh or thawed turkey roast at 325 to 350 degrees F, approx. 12-15 minutes per pound unstuffed, or 18-20 minutes per pound stuffed. Fresh turkeys may cook more quickly (10-12 minutes per pound unstuffed) than defrosted turkeys.
8 to 12 pounds: 2 3/4 to 3 hours unstuffed; 3 to 3 1/2 hours stuffed
12 to 14 pounds: 3 to 3 3/4 hours unstuffed; 3 1/2 to 4 hours stuffed
14 to 18 pounds: 3 3/4 to 4 1/4 hours unstuffed; 4 to 4 1/2 hours stuffed
20 to 24 pounds: 4 1/2 to 5 hours unstuffed; 4 3/4 to 5 1/4 hours stuffed

Remove foil from turkey breast and baste frequently during the last 45 minutes to 1 hour of roasting time.

It’s Done: when the internal temperature of the thigh is 180 degrees and the center of the stuffing is 160 degrees.
Let the turkey stand: Wait 20 to 30 minutes before carving, to retain juices and to make carving easier. Use a very sharp knife or electric knife to carve turkey.

Frying: Smaller turkeys (14 lbs or under) are best for frying. Thaw turkey completely before cooking. Heat frying oil to 375 degrees, pat turkey dry with paper towel and add to fryer. Leave approx. 3 inches space between oil level and top of fryer while cooking your turkey to avoid oil bubbling over top of fryer. Cook 3-4 minutes per pound, until internal temperature of the thigh is 180 degrees.
Brining: Brining will add flavor and improve texture in even the least expensive birds. Use 1 cup Kosher salt per gallon (4 qts) water (if substituting table salt, use 1/2 to 3/4 cup per gallon water). Add herbs to water, if desired. Rosemary, thyme, chili peppers can all add flavor to your turkey. Some chefs also add 1/2-1 Cup brown sugar to brine water. Place turkey in a deep contained, breast down. Cover with brine. Cover container and refrigerate and soak:
Less than 12 pound turkey: Less than 12 hours
12-19 pound turkey: 12 hours
20+ pound turkey: 12-24 hours
Remove from brine and pat dry and roast as desired. Discard brine water and sanitize brine container.
Time Savers: You can shave at least two hours from cooking time by cooking turkey in
parts rather than cooking the whole bird.
Roasting bags will also cut down the cooking time for your holiday turkey, with the added bonus of increasing turkey tenderness.

Look Beyond the Stove and Oven:
• Microwaves can cook vegetables in about half the time
• a slow cooker does all the work for you
• A rice cooker can be used to make a variety of rice side dishes.
Using these other appliances will also save space on your stovetop and in your oven.
Lastly, remember to use safe food handling practices: Don’t cross contaminate—clean surfaces and utensils between uses. Keep foods at safe temperatures (avoid letting food stand more than 2 hours at room temperature). And, don’t forget to wash your hands frequently.

How to Carve a Turkey
1. Allow the turkey to rest 20 minutes after cooking. This lets juices saturate the bird evenly and makes for easier carving.

2. Begin with the dark meat (keep in mind that you must cut through joints, not through bone). Secure the turkey at the breastbone with a carving fork or use a folded napkin and hold the bird with your hand.

3. Cut through the skin between the leg and body. Press the leg downward until it is lying flat against the carving board, exposing the hip joint. Cut through the joint and remove the leg and thigh to a cutting board.

4. Cut the thigh and drumstick apart at the joint. Remove the skin and slice around both sides of the thighbone, removing the meat. Leave the drumstick whole (or slice meat from drumstick, slicing parallel to the bone). Repeat on the other side.

5. For the wing: Cut into the joint slightly above the wing and remove it to the cutting board. Cut the wing in two pieces at the joint. Slice from the meaty part or serve whole. Save the tip for soup.

6. For the breast: Hold the turkey with a large fork at the breastbone. Make a horizontal slice across the grain of the meat. Carve thin slices off one side of the breast, cutting parallel to the breast bone. Place slices on platter. Repeat process on the other side.

Holiday Recipes We Love!

Thanksgiving Menu
Traditional Roast Turkey with Gravy
Apple Sausage Stuffing
Ginger Garlic Green Beans
Creamy Mashed Potatoes
Spiced Sweet Potatoes
Cranberry Walnut Relish
Apple Cinnamon Crisp
Pumpkin Pie

Traditional Roast Turkey with Apple-Sausage Stuffing
Serves 10-12
Ingredients:
Prepare Turkey:
1 12-14 pound whole turkey fresh or thawed, rinse surface and cavity – drain well, pat dry
Salt and pepper to taste: Season inside cavity with salt and pepper
Coat turkey surface with Olive or Canola oil (approx. 1 to 2 tablespoons) and season lightly with salt, pepper and 1 tsp. Herbes de Provence spice blend.
Prepare Stuffing:
Ingredients:
1 lb. Pork sausage stuffing, cooked and crumbled
1/2 cup onion, diced
1/2 cup celery, diced
1 Large apple, diced
1 16oz. bag Herb seasoned stuffing
1 tsp. Dried McCormick Herbes De Provence (or 1/2 tsp. Sage plus 1/2 tsp. Thyme)
1/4 tsp. Meijer powdered garlic
1/4 cup Margarine or butter, melted
2 eggs, blended with a fork or whisk
1 1/2 cups Chicken broth
1 Cup reduced fat milk
Directions:
In a large mixing bowl, mix together cooked sausage, onion, celery, apple, stuffing, and spices. Drizzle melted butter over stuffing. Add eggs, chicken broth and milk and mix well.
Pre-heat oven to 350 degrees. Place turkey in a large roasting pan. Using a large spoon, fill turkey cavity and neck with stuffing (do not pack stuffing tightly into cavity) fold neck and tail skin over stuffing. As a general rule, use no more than 3/4 cup stuffing per pound of turkey. Stuffing not used in the cavity of the bird can be baked covered for 30 minutes in a lightly greased baking dish.
Finishing Touches:
1 cup liquid
1 large onion, peeling and cut into eight wedges
Pour 1 cup chicken broth, water or white/blush wine over the turkey. Season surface with salt and pepper (and any other herbs you may wish to add). Surround turkey with onion wedges. Tuck wings under the turkey back, and tie turkey legs (truss) so that they cross at the base (or tuck legs into skin at base of cavity. Snugly cover breast with foil. Cook in oven 2 1/2 to 3 hours covered (note: do not open oven during this time since it can increase baking time and contribute to drying of breast meat). Uncover turkey, baste with roasting juices and continue cooking until golden brown (basting every 20 minutes) and the internal temperature of the stuffing is at least 160 degrees and the turkey temperature is 180 degrees, when thermometer is inserted at the thickest point of the thigh.
Remove from oven. Use remaining roasting juices to make gravy (see below); let stand 20 minutes before carving and removing stuffing from the turkey cavity.

Roast Turkey Gravy:
Ingredients:
1 cup turkey pan drippings
2 1/2 cups chicken broth
1/2 cup flour
Optional: cooked, finely chopped turkey giblets
Directions:
Place pan drippings in medium saucepan. Blend 1/2 cup flour with 1/2 cup room temperature chicken broth; mix well. Blend flour mixture into pan drippings. Gradually blend in broth until smooth.
Bring to a boil. Reduce heat to low. Simmer about 5 minutes, stirring frequently. Add finely chopped cooked giblets, if desired.

Ginger Garlic Green Beans
Serves 10
2 ½ lbs. string beans, trimmed
2 tablespoon Meijer vegetable oil
1/4 cup minced fresh gingerroot
4 cloves garlic, minced
Salt to taste
Bring a large pot of salted water to a boil. Fill a large bowl with ice water. Boil 1 1/4 lb. string beans, trimmed uncovered until just tender but still crisp and bright green. Start testing after 4 minutes or so, being careful not to over cook. When done, plunge beans into ice water to stop cooking, lift out immediately when cool and drain on towels. Heat vegetable oil in a wide skillet over medium heat. Add the ginger and garlic and cook for 2 minutes then add beans and stir and toss constantly, until beans are heated through. Sprinkle with salt, and remove to a serving dish.
Nutrition Facts per serving:
Calories 71, total fat 4 g , cholesterol 0 mg, sodium 7 mg, carbohydrate 8 g, protein 2 g, fiber 3 g

Creamy Mashed Potatoes
Serves: 10
Reduced-fat sour cream makes these mashed potatoes taste smooth and creamy, like traditional mashed potatoes, without adding all fat and calories.
Ingredients:
5 lbs Michigan Russet Potatoes, washed, peeled and cut into 2” cubes
(or two bags Ore-Ida Steam n’ Mash cut russet potatoes)
2-3 Tbls. Margarine or butter
1/2 Cup low fat Meijer Milk
2/3 Cup Meijer reduced fat sour cream
1 tsp. Salt
Generous dash of fresh ground black pepper
Directions:
Place cubed potatoes in 8 quart stock pot. Add water to cover about 1” above potatoes. Season with a dash of salt. Bring water to a boil, reduce heat to a gentle boil and allow potatoes to cook until fork tender (8-10 minutes).
Drain water from potatoes, and return to pan or to a large mixing bowl. Add margarine, milk, sour cream and salt and pepper to taste. Using a hand mixer, blend until smooth and creamy (alternately, mash potato mixture with a hand masher).
Helpful hint: Prepare mashed potatoes a day to two in advance. Store in the refrigerator and reheat, microwaving on high, just before serving. Allow about 1 to 1-1/2 minutes per pound of potatoes, mix well half way through heating.

Spiced Sweet Potatoes
Serves 8-10
Ingredients
3 tbsp. Meijer butter, softened
1 1/2 tsp McCormick Ground Ginger
1/2 tsp McCormick crushed Thyme Leaves
1/4 tsp Salt
4 pounds Sweet Potatoes
2 tsp Meijer vanilla extract
Directions:
1. Wash sweet potatoes and pierce each sweet potato twice with fork so excess steam can escape while cooking.
2. Microwave on HIGH 5 - 10 minutes or until tender, turning over halfway through cooking. Let stand 5 minutes or until cool enough to handle.
3. Remove skin from the sweet potatoes. Place sweet potatoes and remaining ingredients in large bowl. Mash until smooth and well blended.
4. Serve immediately.
Nutrition Information per Serving: Calories 185, Total Fat 5g, Saturated Fat 1.5g, Cholesterol 61mg, Sodium 136mg, Carbohydrates 66g, Protein 25g

Cranberry Walnut Relish
Ingredients:
1/4 cup chopped walnuts
1/4 tsp. shredded orange peel (optional)
1 1/2 cups fresh (or frozen) cranberries
1 medium apple, cored and chopped
1/3 cup orange juice
1/2 cup sugar
Method:
Preheat oven to 350°F. Place walnuts in shallow pan. Bake, stirring once, 10 minutes or until lightly toasted.
In large saucepan combine cranberries, apple, sugar, orange peel and juice. Bring to boiling; reduce heat and simmer until cranberries pop, about 5 to 7 minutes.
Stir in walnuts. Transfer to bowl; cover and refrigerate 2 to 24 hours. Sauce may also be frozen up to 1 month.
From: Mealbox.meijer.com

Apple Cinnamon Crisp
(This recipe can be made the day before Thanksgiving)
Serves: 10-12
Ingredients:
10 Cups Michigan 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): Calories 190, Fat 5g, Cholesterol 14mg, Sodium 110mg, Carbohydrate 35g, Fiber 4g, Protein 2g.

Lightened Up Pumpkin Pie
Serves 8
Ingredients
1 (9 inch) unbaked deep dish pie crust
3/4 cup Meijer granulated sugar
1 tsp. McCormick ground cinnamon
1/2 tsp. salt
1/2 tsp. ground ginger
1/4 tsp. ground cloves
2 eggs
1 (15 ounce) can Libby’s Pure Pumpkin
1 (12 ounce) can Evaporated Skim Milk
Directions
1. Preheat oven to 425 degrees F.
2. Combine sugar, salt, cinnamon, ginger and cloves in small bowl. Beat eggs lightly in large bowl. Stir in pumpkin and sugar-spice mixture. Gradually stir in evaporated milk. Pour into pie shell.
3. Bake for 15 minutes. Reduce temperature to 350 degrees F.; bake for 40 to 50 minutes or until knife inserted near center comes out clean. Cool on wire rack for 2 hours. Serve immediately or refrigerate. (Do not freeze as this will cause the crust to separate from the filling.)
Nutrition Information (per serving): Calories: 283, Total Fat: 9g, Cholesterol: 53mg, Sodium 318mg, Carbohydrate 40g, Fiber 1.5g, Protein 7g.
Recipe source: Libby’s, ConAgra Foods.

Thanksgiving Menu Shopping List

Meat Department
Turkey
Bulk pork sausage

Grocery Department
Chicken Stock, Meijer Naturals
Green Beans (frozen whole or fresh)
Flour (white whole wheat)
Meijer Canola oil
Meijer Old-Fashioned Rolled Oats
Herb Seasoned Stuffing (cubed, dry)
Orange Juice
Sugar, granulated
Pumpkin, canned
Evaporated Skim Milk
Coffee, tea, wine other beverages

Grocery Dept.-Frozen
Optional: Heat and serve appetizers
Green Beans (frozen whole or fresh)
Prepared Pie Crusts

Produce Department
Apples (about 4 pounds)
Celery
Cranberries, fresh
Gingerroot (fresh)
Green Beans (or frozen)
Onion (3-4 sweet or white)
Orange (Fresh, for orange peel)
Potatoes (white russet or Idaho, 5-8 pounds)
Sweet Potatoes (4 pounds)
Walnuts

Dairy Department
Butter or Margarine (1 pound)
Eggs
Meijer Light Sour Cream
Reduced Fat Milk

Spices and Seasonings  

Salt and Pepper
Crushed Dried Thyme
McCormick Herbes De Provence
Ground Cinnamon
Ground Cloves
Ground Ginger
Ground Nutmeg
Meijer Garlic Powder
Meijer Pure Vanilla extract

Equipment

Baster
Carving Set (Fork and Sharp or Electric Knife)
Casserole Dishes
Cooking bag, turkey size (if desired)
Crock Pot (for keeping dishes warm)
Cutting board
Gravy separator (or cheese cloth for straining gravy)
Gravy boat
Meat thermometer
Mixing bowls
Pot holders
Potato Masher
Roasting pan and Roasting rack
Roaster Oven (Electric counter top, if needed)
Serving platter and bowls
Serving utensils
Stock Pot

Table Setting:
Butter dish
Centerpiece and candles (if desired)
Coffee cups, saucers
Dinner plates (and chargers if desired)
Flatware
Napkins
Place cards/holders (if desired)
Salad bowl/plate, bread plate
Salt and pepper shakers
Stemware: Glasses both wine and water
Table covering (cloth and/or place mats)
Trivets

Maple Roasted Butternut Squash Salad with Pecans

Serves 4

Ingredients:

1 medium-large Butternut squash, peeled and cut into 2” chunks
2 tbsp. Meijer olive oil
2 cloves garlic, minced
1/4 tsp. red pepper flakes (or more if desired)
Salt and Pepper to taste
2 tbsp. pure maple syrup (or maple flavored syrup)
1/2 pound spinach or baby spinach leaves, rinsed and drained
1/4 cup pecans, chopped
1/2 cup dried cranberries (or craisins)
1 Michigan apple, unpeeled, quartered and thinly sliced
(Brush with pineapple juice to prevent browning)

Maple-Honey Vinaigrette

1 Tbsp. Dijon-style mustard
1 Tbsp. maple syrup
1 Tbsp. honey
2 Tbsp. extra virgin olive oil
2 Tbsp. raspberry or balsamic vinegar

Directions:

1. Pre-heat oven to 450 degrees.
2. Place squash on a rimmed baking sheet.
3. In a small bowl mix olive oil, garlic, red pepper, salt and black pepper. Pour over squash and mix lightly to coat.
4. Roast, turning occasionally until squash is tender (about 25 minutes).
5. Remove squash from oven, drizzle with maple syrup, toss to coat and return to oven until glazed, about 5 to 10 minutes. Remove from oven and set aside.
6. Combine spinach, pecans, cherries, and apple in a large salad bowl and set aside.
7. To prepare vinaigrette, whisk together mustard, maple syrup, honey, olive oil and vinegar in a small mixing bowl until well combined and smooth.
8. Just before serving, combine vinaigrette and salad, toss. Top with warm or room-temperature squash and serve immediately.

Nutrition Information (per serving): Calories 315, Fat 17g, Cholesterol 0mg, Sodium, 137mg, Carbohydrate 37g, Fiber 5g, Protein 4g.

Recipe source: Meijer healthy living-Greenfield Village Fall Flavors, Tina Miller, MS RD

October is Breast Cancer Awareness Month!

The American Institute for Cancer Research (AICR) reviewed nearly 950 studies on breast cancer and they estimate that nearly 40% of breast cancer cases (about 70,000 each year) could be prevented with lifestyle changes. Women can dramatically reduce their risk for breast cancer by achieving and maintaining a healthy body weight, being physically active and drinking alcohol in moderation.

AICR Recommendations for Reducing Breast Cancer Risk:
1. Because of the link between excess body fat and cancer, AICR recommends aiming to be as lean as possible without becoming underweight.

2. AICR also recommends being physically active for at least 30 minutes every day.

3. If you drink at all, limit consumption to two drinks a day for a man and one for a woman.

4. AICR also recommends that mothers breastfeed exclusively for up to six months. Mothers who breastfeed reduce their risk for breast cancer and may help their breastfed children to lower risk of gaining excess weight as they grow.

Foods That Reduce Risk*:

• Beans: Contain plant chemicals (phytochemicals) that protect cells from damage. These phytochemicals (saponins, protease inhibitors and phytic acid) may also reduce cancer cell reproduction, growth and cancer progression.

• Berries: All berries are excellent sources of fiber and the antioxidant Vitamin C. Berries, especially strawberries and raspberries, contain ellagic acid--an antioxidant that helps the body deactivate specific carcinogens and slow the reproduction of cancer cells.

• Citrus Fruits: Vitamin C is one of the most important antioxidants to help the immune system neutralize free radicals and fight cell and tissue damage that can lead to disease. An 8-ounce glass of 100 percent orange juice provides more than a day’s recommended Daily Value of vitamin C.

• Cruciferous Vegetables: These super veggies help regulate a complex system of bodily enzymes that defend against cancer. Research studies have demonstrated that components (glucosinolates, crambene, indole-3-carbinol and isothiocyanates) of these vegetables have shown the ability to stop the growth of cancer cells.

• Dark Green Leafy Vegetables: Spinach, Kale and other dark green leafy vegetables are good sources of fiber, folate (needed for healthy cells) and the carotenoid family of antioxidants that mop up free radicals (damaging substances/cells) before they can cause harm. Orange vegetables, such as sweet potatoes and winter squash are also excellent sources of carotenoids.

• Flaxseed: Flaxseed is the best dietary source of lignans which are phytoestrogens (plant estrogens) that appear to mimic the action of estrogen in the body. Studies have shown that flaxseed consumption altered estrogen metabolism exerting a protective effect against breast cancer. Some have questioned whether the plant-estrogen effects from flaxseed may actually increase breast cancer risk. Research studies have not shown that flaxseed increases incidence or recurrence of breast cancer. Consuming 1.5 to 4 tablespoons of ground flaxseed per day appears to be safe and potentially protective against breast cancer. (Note: most flax oils do not contain lignin, unless added by the manufacturer; carefully read product labels).

• Garlic: Garlic and other allium vegetables (onions, leeks) contain many substances that are being studied for their anti-cancer effects (i.e., quercetin, allixin and organic sulfur compounds including allicin, alliin and allyl sulfides). In laboratory studies, components of garlic have demonstrated the ability to slow or stop the growth of tumors. Garlic is also a natural astringent that inhibits bacterial and viral growth. Use fresh or minced garlic for its preventive effects. Garlic may also help to increase the numbers of white blood cells, strengthening the immune system.

• Grapes and Grape Juice: Grapes and grape products (including red wine) contain phytochemicals known as resveratrol and other polyphenols. These phytochemicals possess potent antioxidant and anti-inflammatory properties and may help to prevent the kind of damage known to trigger the cancer process (initiation, promotion and progression of cancer).

• Green Tea: In laboratory studies, green tea has been shown to slow or completely prevent cancer development. Green tea contains about three times more of the cancer fighting substances, catechins, than black tea. Drinking green tea is safe, however, supplements made from green tea can have adverse interactions with aspirin and prescription medications.

• Soy: The isoflavones found in soy (saponins, phenolic acids, phytic acid, phytosterols, and protein kinase inhibitors) are thought to provide protective effects against cancer. In animal studies, diets rich soy foods have been shown to alter the metabolism of breast tissue in ways that may protect against cancer. According to AICR, current research shows that it is safe to eat moderate amounts of soy foods (soymilk, tofu), up to two to three servings per day. Because of the estrogen-like effects of soy isoflavones women receiving anti-estrogen treatments such as tamoxifen, should minimize soy foods and avoid isoflavone supplements as a precaution.

• Tomatoes: Flavonoids (lycopene) found in tomatoes have antioxidant and anti-inflammatory properties that research suggests may help reduce or prevent the proliferation of cancer cells.

• Whole Grain: Loaded with fiber, vitamins, minerals and multiple phytochemicals, a diet rich in whole grains helps to protect cells from the types of damage that may lead to cancer. Some specific substances found in whole grains have been linked to lower cancer risk and include antioxidants, phenols, lignans (see flaxseed) and saponins. Choose whole grain breads and cereals such as 100% whole wheat bread. Other whole grains include brown rice, whole wheat pasta, whole grain oat cereals such as oatmeal, popcorn, wild rice, corn, kasha (roasted buckwheat) and tabouleh (bulghur wheat).

• Vitamin D Rich Foods: Low fat dairy foods are excellent sources of vitamin D. Most Americans, especially those living in Northern states, don’t get enough vitamin D. Research suggests that vitamin D intake and/or supplementation with vitamin D (about 1200 IUs daily) boosts immune health and may reduce risk for cancer, chronic disease, and colds/flu. Many health care providers are currently recommending Vitamin D supplementation ranging from 1,000 IU to 4,000 IU daily.

*adapted from AICR areas for research funding www.aicr.org

 
Recipes Using Cancer Fighting Foods

Marvelous Minestrone Soup

Serves 8

Ingredients:

1 tbsp. Meijer olive oil
1 small onion, chopped
1 stalk celery, sliced thin
1 cup diced carrots
2 cloves garlic, minced
1 (32 oz.) pkg. Meijer Naturals beef stock
1 (15-1/2 oz.) can Bush’s hot chili beans (do not drain liquid)
2 (14 oz.) cans Italian seasoned diced stewed tomatoes
1/4 cup mini sea shell pasta
1 small fresh zucchini, sliced
Fresh ground McCormick black pepper to taste (about 1/4 tsp.)

Directions:

1. Heat oil over medium heat in a stockpot, add onion, celery and carrot; cook until crisp tender.
2. Add garlic and sauté another 1-2 minutes.
3. Stir in broth, bean, and tomatoes and bring to a boil.
4. Add pasta, zucchini and pepper.
5. Cook 10 minutes, stirring occasionally.

Enjoy with crusty multigrain rolls.

Nutrition Information (per serving): Calories 152, Fat 5.5g, Cholesterol 17mg, Sodium 531mg, Carbohydrate 19g, Fiber 4.5g, Protein 7.5g

Spinach Salad with Sun-Dried Cherries and Pecans

Serves 4

Ingredients:

1/2 pound spinach or baby spinach leaves, rinsed and drained
1/4 cup pecans, chopped
1/2 cup sun-dried cherries (or cranberries)
1 apple, unpeeled, quartered and thinly sliced (brush with pineapple juice to prevent browning)

Maple-Honey Vinaigrette

1 Tbsp. Dijon-style mustard
2 Tbsp. maple syrup
1 Tbsp. honey
2 Tbsp. extra virgin olive oil
2 Tbsp. raspberry or balsamic vinegar

Directions:

1. Combine spinach, pecans, cherries, and apple in a large salad bowl and set aside.
2. To prepare vinaigrette, whisk together mustard, maple syrup, honey, olive oil and vinegar in a small mixing bowl until well combined and smooth.
3. Just before serving, combine vinaigrette and salad, toss and serve immediately.

Nutrition Information (per serving): Calories 245, Fat 12g, Cholesterol 0mg, Sodium, 137mg, Carbohydrate 33g, Fiber 4g, Protein 3g.

Greek Pasta with Tomatoes and Beans

Serves: 4

Ingredients:

2 (14.5 oz) cans Del Monte Italian-style diced tomatoes
1 (15 oz) can cannellini beans rinsed and drained
10 ounces fresh spinach, washed
8 ounces Barilla Plus penne pasta, cooked
1/2 cup reduced-fat crumbled feta cheese

Directions:

1. Cook the pasta in a large pot of boiling salted water until al dente.
2. Meanwhile, combine tomatoes and beans in a large non-stick skillet. Bring to a boil over medium high heat. Reduce heat, and simmer 10 minutes.
3. Add spinach to the sauce; cook for 2 minutes or until spinach wilts, stirring constantly.
4. Stir pasta into spinach mixture and heat through.
5. Sprinkle with feta cheese and serve.

Nutrition Information (per serving): Calories 463, Fat 5.9g, Saturated Fat 3.2g, Cholesterol 17mg, Sodium 593 mg, Carbohydrate 80g, Fiber 12g, Protein 24g.

Cannellini Bean & Kale Soup
Serves 8

Ingredients:
1 tablespoon Meijer olive oil or Meijer canola oil

4 to 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. Simmer 15-20 minutes.
4. Ladle into bowls; sprinkle with chopped parsley.

Nutrition Information (per serving): Calories 188, Fat 2 g, Cholesterol 0 mg, Sodium 301 mg, Carbohydrate 31 g, Fiber 6g, Protein 11 g.

Tuna Edamame Salad

Serves 4

Ingredients:

1 cup Meijer frozen Edamame in shell
1 cup cherry tomatoes cut in half
1 cup shredded carrots
1 (6 oz.) can Meijer solid white tuna, water packed, drained
½ cup golden raisins
¼ cup red onion, diced
¼ cup Italian dressing

Directions:

1. Cook edamame according to pkg. directions.
2. Mix edamame, cherry tomatoes, shredded carrots, tuna, golden raisins and red onion in medium bowl. Pour Italian dressing over salad and toss until combined.
3. Serve with pita bread halves or whole grain crackers, if desired.

Nutrition Information (per serving): Calories 210, Fat 3g, Cholesterol 25mg, Sodium 350mg, Carbohydrate 27g, Fiber 4g, Protein 16g.

Asian Salmon with Vegetable Pasta

Serves 4

Ingredients:

8 oz. Barilla thin spaghetti, cooked
1/3 cup reduced sodium soy sauce
2 tbsp. Meijer Olive or Canola Oil
2 tsp. minced ginger
1/4 tsp. McCormick red pepper flakes
1/4 cup orange juice
1/4 cup green onion, diced
1 1/4 to 1 1/2 lbs salmon fillets (skin removed)
1 bunch broccolini or 2 cups diced broccoli florets
1/2 cup shredded carrot
1/2 to 1 tsp. minced garlic
1 each medium red bell pepper and yellow bell pepper, seeded and sliced thin
2 tbsp. brown sugar
3/4 cup reduced sodium chicken broth

Directions:

1. Cook pasta according to package directions.
2. Meanwhile, mix soy sauce, 1/2 tbsp. oil, ginger, orange juice, green onion and red pepper flakes in a shallow pan. Rinse salmon fillets, add to pan – turn to coat and marinate about 10 minutes.
3. Trim tough ends from broccolini. Place broccolini in a microwave save dish with a couple tablespoons water and cook on high about 1 to 1 1/2 minutes.
4. Heat a large skillet with 1 tbsp oil over medium-high heat; add salmon to the hot skillet, reserving the marinade. Cook until done (when flesh flakes with a fork), do not overcook. Remove from pan and cover with foil to keep warm.
5. Wipe out skillet and return to hot stove top. Add remaining 1/2 tbsp. oil, garlic, broccolini, bell pepper and shredded carrots and cook for about 1 - 2 minutes.
6. Add sugar to the reserved salmon marinade, mix well and add to the skillet.
7. Add chicken stock and bring to a slow boil and simmer for 2 minutes. Add cooked, drained pasta and combine well.
8. Divide pasta mixture evenly onto each of 4 plates and top each plate with a salmon fillet. Garnish with diced or sliced green onion if desired.

Nutrition Information (per serving): Calories 515, Fat 25g, Cholesterol 105mg, Sodium 653, Carbohydrate 32g, Fiber 3g, Protein 38g.

Pork Tenderloin with Roasted Vegetables

Serves 6-8

Ingredients:

2 lbs pork tenderloin (2 small loins)
5 medium white potatoes, peeled, cut into sixths
2 medium sweet potatoes, peeled and cut into 1 1/2 in. dice
3 medium onions, peeled and cut into wedges
1 tart baking apple, peeled and cut into wedges
1 tsp. McCormick Herbs de Provence
1 tbsp. Canola oil
Sea salt to taste
Freshly ground pepper

Directions:

1. Preheat oven to 350 degrees.
2. In a large roasting pan, combine all vegetables with enough oil and the Herbs de Provence to lightly coat, mix well. Add meat, and turn to coat with oil. Nestle meat into the top of the vegetable mixture.
3. Sprinkle mixture and meat with salt, and grind pepper over top to taste.
4. Cover and roast 1 1/2 hours. Check vegetables for doneness. Remove cover and let roast for another 10-15 minutes to crisp potatoes.
5. Remove from oven; re-cover, let rest 5 minutes before slicing and serving tenderloin.

Serving suggestion: Serve with steamed broccoli.

Nutrition Information (per serving): Calories 395, Fat 7g, Cholesterol 95mg, Sodium 135mg, Carbohydrate 49g, Fiber 8g, Protein 38g.

Spinach and Cheese Packets

Serves 8

Ingredients:

1 (10 oz.) bag fresh baby spinach
1 Cup Bush’s reduced sodium black beans, rinsed and drained
8 oz. Shredded pepperjack or Mexican blend cheese, reduced fat recommended
1/2 Cup fresh tomatoes, seeded and diced
1/4 tsp sea salt
1/4 tsp ground black pepper
8 (8-inch) Meijer whole grain tortillas
1 tbsp. Meijer olive oil

Directions:

1. Steam spinach in a stockpot with about 2 cups water until just wilted. Rinse in cold water and drain well. Lay spinach on paper towel and blot off excess water. (Shortcut: frozen spinach may be used, thaw and pat dry)
2. In a medium bowl combine beans, tomatoes, salt and pepper. Evenly divide cheese and place into the center of each of the 8 tortillas; top cheese with the bean mixture.
3. Heat oil in a large skillet. Fold tortillas into packets (fold bottom up, top down, sides in) and place fold down into hot skillet. Cook until golden brown, turning once - about 5-7 minutes each side. Serve immediately.

Nutrition Information (per serving): Calories 252, Fat 8g, Cholesterol 30mg, Sodium: 260mg, Carbohydrate 26g, Fiber 8g, Protein 19g.

Creative, Healthy School Lunch Tips:

1. Make It healthy - Include at least 3 of the 5 core foods:
i. Low-fat dairy: Milk, yogurt, cheese, cottage cheese, pudding made with fat free milk
ii. Meat and protein foods: lunch meats, leftover meats/poultry/fish from dinner, tuna, peanut butter, cheese, soy products such as tofu or veggie burgers
iii. Fruit: Fresh, canned in juice (water), dried, 100% juice, or frozen (to thaw by lunch time and keep lunch boxes chilled).
iv. Vegetables: Carrot, celery, cucumber, bell pepper, zucchini strips, grape/cherry tomatoes, lettuce for sandwiches or salads, soup in a thermos made with extra vegetables
v. Whole Grains: whole wheat breads, pita, tortillas, English muffins for sandwiches and other whole grains including whole wheat pasta, rice, cereals, crackers

b. Trade up: Check and compare the NuVal scores of foods – white bread has NuVal scores of about 21, while Whole Grain white breads have scores of about 33. Cheesy snack crackers have a score about 11, while Whole grain Goldfish have a NuVal score of 28.

Lunch Menu 1: Pumpkin bread* Peanut Butter and Honey Sandwich
Sugar Snap Peas
Fresh Orange (cut into wedges)
Low-fat Milk

2. Make it Fun - Lunch time goes quickly, so make sure lunch time is enjoyable and easy to eat.
a. Pack foods that are easy to open and don’t require much cutting. Include fruit that is easy to peel or send cut fruit and vegetables.
b. Add a special treat: a note, small game riddle, cartoon, or write a quick note on a banana peel.
c. Have the kids help prepare their lunch.
d. Use fun pasta shapes for salads or cut sandwiches in to fun shapes.

Lunch Menu 2: Whole Wheat English Muffin Pizza*
Green grapes
Yogurt cup with granola topping
100% Juice box

3. Make it Safe -
a. Always prepare lunches on clean work surfaces and with clean hands.
b. Keep cold foods cold with freezer gel packs and use insulated lunch boxes (pre-chill foods and the lunch box). Use frozen juice boxes and/or frozen yogurt tubes.
c. Keep hot foods hot using a thermos. Pre-heat the thermos: first fill with boiling water, allow to rest 1-3 minutes, empty water and fill with hot foods such as soup or stew.
d. Pack hand wipes or hand sanitizer gel.

Lunch Menu 3: Very Veggie Soup*
Whole Grain Goldfish
2% Milk Cheese Sticks
Fruit Cup
Fat Free Milk

4. Make it Budget Wise - 

a. Resist the individually packaged foods – these cost more, sometime a lot more! Buy snack size zipper-lock bags and create your own snack packs of healthier chips, cookies, trail mix, etc.
i. To teach portion control, have your kids create their own 100 calorie packs. Look up portion sizes and calorie counts on Nutrition Facts labels and online.
b. Purchase foods in bulk when it makes sense – don’t “overbuy” perishable foods that may spoil before you can use.
c. Plan menus and take advantage of sale items when planning. Clip and use coupons.
d. Pack the right amount of food: Pack too little food and your child will buy foods at the school café to supplement lunch; Pack too much food and uneaten food will go to waste.

Lunch Menu 4: Chicken Veggie Pasta Salad*
Fresh Pear
Short Cut Homemade Chocolate Chip Cookie*
Chocolate Low fat Milk

5. Make it Sustainable - Sustainability studies by environmental groups estimate that each average school-age child who has mostly single serving packaged items in their lunch generates 67 pounds of waste each school year.

a. Use a BPA free plastic or stainless steel beverage bottle and thermos.
b. Pack lunches in reusable insulated lunch bags. Use more BPA free washable containers and fewer disposable plastic and paper bags.
c. Pack washable, reusable silverware and napkins.

Lunch Menu 5: Cheesy Chicken Quesadillas* with Salsa
Simply Gogurt (freeze and use as ice pack)
Fresh Apple
2 mini candy bars

Recipes:Pumpkin Bread
Serves 12
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 1/2 tsp. Pumpkin Pie Spice (or - 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
Optional: 1/2 cup dates - chopped, 3/4 cup chopped walnuts

Directions:
1. Preheat oven to 350 degrees.
2. Spray a 9”x 5” loaf pan with pan spray (or 4 mini-loaf pans).
3. In a medium bowl, mix flours, flaxseed, baking powder, baking soda, salt and spices.
4. In a large mixing bowl, beat on medium speed margarine, eggs, pumpkin and then adding sugar last, beat until well blended.
5. Add flour mixture to pumpkin mixture and mix only until moistened. (Optional - stir in chopped dates and walnuts).
6. Spoon batter evenly into pan(s). Note: Lightly sprinkle raw batter with additional ground nuts if desired.
7. 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.)
8. Remove from oven and cool 10 minutes. Remove from baking pan and transfer to wire rack to cool completely.
Nutrition Information (per serving): Calories 295, Fat 8g, Cholesterol 0 mg, Carbohydrate 49g, Sodium 240 mg, Fiber 5g, Protein 7g.

English Muffin Pizzas
Serves 4
Ingredients
4 Whole Grain (whole wheat) English muffins, split
1/2 cup prepared pizza sauce
1 1/2 cups shredded 2% milk mozzarella cheese
1 cup lean ham, diced

Directions:
1. Preheat the oven to 375 degrees.
2. Place the English muffin halves cut side up onto a baking sheet. Spoon some of the pizza sauce onto each one. Top with mozzarella cheese and diced ham.
3. Bake for 10 minutes in the preheated oven or until the cheese is melted and browned on the edges.
Nutrition Information (per serving): Calories 298, Fat 7.5g, Cholesterol 31 mg, Sodium 830 mg, Carbohydrate 31g, Fiber 3g, Protein 24g.

Very Veggie Soup
Serves 2
1 can (18.5 oz.) Campbell’s Select Harvest Light Soup
1 cup frozen mixed vegetables

Directions:
1. Heat soup and vegetables to a medium boil.
2. Pour into heated thermos and seal tightly.

Nutrition Information (per serving – will vary with soup variety): Calories 115, Fat 1g, Cholesterol 5mg, Sodium 480 mg, Carbohydrate 23g, Fiber 4g, Protein 3g.

Garden Pasta Salad
Serves 4
Ingredients
4 cups Barilla Pasta Plus Penne pasta, cooked
1 bag Meijer frozen Florentine Style Vegetables (broccoli, carrots, cauliflower), thawed
1 ½ cup cooked chicken, cut in bite size pieces (Meijer rotisserie chicken)
½ cup Wishbone light ranch dressing

Directions
1. Cook pasta according to package directions. Drain and rinse pasta in cold water.
2. Add to vegetables and chicken to pasta.
3. Pour salad dressing over pasta mixture; toss to coat.
4. Refrigerate until ready to serve.
Nutrition Information (per serving): Calories 360, Fat 9g fat, Cholesterol 49 mg, Sodium 373 mg, Carbohydrate 45g, Fiber 7g, Protein 25g.

Shortcut Chocolate Chip Cookies
1 17.5 oz. pkg. Betty Crocker Oatmeal Chocolate Chip cookie mix
1/4 cup ground flax seed
1 egg
1 stick (1/2 cup) Smart Balance Butter Blend

Directions:
1. Pre-heat oven to 375 degrees.
2. In medium bowl, stir cookie mix, flax seed, butter and egg until soft dough forms.
3. Line baking sheet with parchment baking paper (if desired) and drop dough by rounded tablespoons onto cookie sheet.
4. Bake 10-12 minutes, until lightly browned.
5. Remove from oven and cool completely.

Cheesy Chicken Quesadillas
Serves 4
Ingredients
2 cups diced cooked chicken (canned or Meijer rotisserie)
1/2 cup 2% milk reduced fat Mexican blend cheese
2 tbls chopped red onion
2 tsp 40% less sodium Old El Paso Taco Seasoning Mix
1 1/2 tbls chopped fresh cilantro (or 1/2 tsp. McCormick dried cilantro flakes)
4 6-inch Meijer whole grain tortilla shells
Salsa (1/4 cup per person)

Directions
1. Preheat oven to 450 degrees.
2. In a medium bowl mix together chicken, cheese, onion, taco seasoning and cilantro.
3. Place 2 tortillas on a baking sheet, spread chicken mixture evenly over the tortillas.
4. Top each with another tortilla and press down gently.
5. Bake 8 minutes or until cheese is melted.
6. Serve with salsa.
Nutrition Information (per serving): Calories 260, Fat 8g, Cholesterol 45 mg, Sodium 580mg, Carbohydrate 25g, Fiber 2g, Protein 22g.

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!