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

Judi’s Favorite Beef Stew

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

1 to 2 tsp meat tenderizer

8 white potatoes, cubed (with or without peel)

1lb bag baby Carrots          

1lb package frozen Meijer green beans

2 medium sweet onions cubed

2 (16 oz) cans Meijer tomato soup

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

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

Enjoy.

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

Recipes:

Fresh Blueberry and Lemon Parfait

Makes 4 servings

1 pint fresh blueberries

4 (6 oz.) containers of lemon yogurt

8 Meijer gingersnap cookies, coarsely crushed

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

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

Easy Blueberry Syrup

Makes about 2 cups

1 cup water

1 cup Meijer sugar

1-1/2 cups fresh or frozen blueberries

1 T. lemon juice

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

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

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

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

Lemon Blueberry Bread

Makes 12 servings

1/3 cup Meijer butter, melted

3/4 cup Meijer granulated sugar

3 T. lemon juice

2 Meijer eggs

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

1 t. Meijer baking powder

1 t. salt

½ cup Meijer low fat milk

2 T. grated lemon zest

½ cup Meijer walnuts, chopped

1 cup fresh or frozen blueberries

Glaze

2 T. lemon juice

¼ cup Meijer powdered sugar

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

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

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

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

Blueberry Walnut Salad

Makes 6 servings

1 (10 oz.) Package Dole mixed salad greens

1 pint fresh blueberries

¼ cup Meijer walnuts

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

¼ cup crumbled feta cheese

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

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

Mediterranean Potato Salad

Ingredients:

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

1/2 cup diced tomatoes

1/4 cup sliced black olives or kalamata olives

1/4 cup diced Michigan / Ohio green onion

1/4 cup crumbled feta cheese

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

Dressing:

1/4 cup fresh lemon juice

2 Tbls Meijer Olive oil

1 clove garlic, minced

1/2 tsp. Oregano

1 Tbls. fresh Michigan / Ohio Dill chopped

Salt and ground black pepper to taste

Method:

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

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

Stir-fry Napa Cabbage with toasted almonds

Ingredients:

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

1 cup shredded carrot

1/4 cup slivered almonds

1 Tbls. Meijer olive oil

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

1/2 cup diced Michigan / Ohio green onion

Method:

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

Savory Summer Soup

Ingredients:

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

Corn Tortilla Chips

8 Blancas corn tortillas

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

Makes 4 Servings

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

Garden Pasta Salad

2 c. uncooked Meijer Rotelle (spiral) pasta                                                                                     

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

 ½ c. Wishbone light ranch dressing

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

Makes 4 Servings

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

Southwest Hamburger

1 lb. extra lean ground beef 

1 egg white

1 jalapeno, chopped

2 Tbls. fresh cilantro chopped

1/4 cup sweet white onion chopped

salt and pepper to taste

4 Aunt Millie’s Whole Grain Wheat hamburger buns

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

Makes 4 Servings

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

Patriotic Parfait

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

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

Makes 4 Servings

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

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

Grilling Healthy and Green:

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

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

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

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

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

Health Tips:

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

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

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

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

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

Grilled Tuscan Marinated Vegetables

Makes 8 servings.

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

Ingredients:INGREDIENTS

1/4 cup olive oil

1 tablespoon balsamic vinegar

1 tablespoon Super Spice Grill Blend

1 teaspoon Dijon mustard

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

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

8 asparagus spears, ends trimmed

2 plum tomatoes, halved lengthwise

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

Method:

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

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

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

Approximate Nutrition Information per Serving:

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

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

Easy Grilled Vegetables

Makes 6 (1/2-cup) servings.

Prep Time: 5 minutes, Cook Time: 15 minutes

Ingredients:

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

2 tablespoons olive or vegetable oil

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

Method:

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

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

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

Approximate Nutrition Information per Servings:

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

Serves: 8

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

3 Tbls Meijer olive oil

4 Tbls Reduced sodium soy sauce

3 Tbls Fresh lemon juice

1 Green onion, finely chopped

2 Cloves garlic, minced

Pepper to taste

1 Loaf fresh French Baguette (or French bread)

1 Tbls Olive oil

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

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

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

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

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

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

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

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

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

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

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

Other Fat Fighting Food Tips:

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

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

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

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

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

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

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

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

Casserole Tips:

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

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

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

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

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

Meat Tips:   

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

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

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

Quick and Easy Casseroles

Salmon with Mushrooms

 
Servings: 4

Ingredients

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

Method:

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

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

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

Stuffed Cabbage Casserole

Serves: 8-10

Ingredients:

1 medium head of cabbage, cut into bit size pieces

2 lbs. lean ground beef

1 medium yellow or white onion, diced

1 1/2 cups brown rice, uncooked

1/4 tsp. McCormick garlic powder

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

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

Salt and pepper to taste

Method:

Pre-heat oven to 375 degrees.

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

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

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

Turkey Tetrazzini

Serves: 8

Ingredients:

1 box (14.5 oz) Barilla Pasta Plus spaghetti  

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

1/4 cup Smart-Balance butter blend

1/4 cup all-purpose flour

1 1/2 cups Reduced fat milk

2 cups Meijer chicken broth

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

3 cups coarsely chopped cooked turkey or chicken

1 cup frozen peas, thawed

2/3 cup Parmesan cheese

1/3 cup shredded Swiss cheese

1/4 cup bread crumbs

Salt and Pepper to taste

Method:

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

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

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

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

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

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

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

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

Tip #1: Plan ahead

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

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

Tip #2: Clip and Use Coupons!

Consider these facts:

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

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

²Promotion Marketing Association Coupon Council

Tip #3: Stock Up, When It Makes Sense

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

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

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

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

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

· Purchase produce in season to get the best value.

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

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

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

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

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

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

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

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

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

Tip #7: Go to Mealbox Budget Recipes

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

Thanks for reading! Wishing you good health,

Tina

Stuffed Bell Peppers:

Makes: 2 Meals (4 servings each meal)

Ingredients:

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

1 1/2 lb lean ground beef

1/2 cup diced sweet onion

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

3/4 Cup Minute Brown Rice

3/4 Cup water

1 tsp. Salt

1/4 tsp. Pepper

1 Tbls. Worcestershire Sauce

1 1/2 cups shredded 2% milk cheddar cheese

1 cup Tomato sauce

Method:

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

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

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

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

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

Tuscan Bean and Vegetable Soup

Makes: 2 Meals (4 servings each meal)

Ingredients:

1 lb. lean ground beef

1 1/2 cup chopped yellow onion

1 1/2 cup diced carrots

2-3 cloves garlic, minced

2 Tbls. McCormick dried, crushed Rosemary

1 Large can (28 oz) diced tomatoes, undrained

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

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

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

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

1 1/2 cups water

1 tsp. salt

1/4 tsp. pepper

Garnish:

1/4 cup grated Parmesan or Romano cheese

2 Tbls. Diced green onion

Method:

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

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

Optional Bruschetta Topping for Soup:

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

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

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

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

Mac and Cheese Casserole Cups

Makes: 12 Servings

Ingredients:

3 1/4 Cups reduced-fat milk

3 Tbls all-purpose flour

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

1 cup light shredded Mozzarella cheese

1/2 cup grated Parmesan Cheese

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

Method:

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

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

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

Hearty Beef Stew

Makes: 2 Meals (4 servings each meal)

Ingredients:

2 1/2 lb beef stew meat

2 Tbls. Meijer canola oil

1 tsp. meat tenderizer (or salt)

1/4 cup all-purpose flour

1/4 tsp garlic powder

1/4 tsp pepper

1 lb baby carrots

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

1 Tbls. Worcestershire sauce

2 (14.5 oz) cans Reduced-sodium beef broth

2 Tbls. Cornstarch, 1/2 cup Water

1 medium onion, diced

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

2 Stalks celery, coarsely diced

1 cup frozen peas

Method:

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

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

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

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

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

Vegetable Stuffed Shells:

Makes: 2 Meals (4 servings each meal)

Ingredients:

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

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

1/2 Cup Carrot, finely chopped

1 Sweet onion, finely diced

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

3 cups Part-skim Ricotta Cheese

1 cup Shredded Italian-blend Cheese (or Mozzarella)

1 egg

1/2 Cup Grated Parmesan Cheese

1 1/2 tsp. Italian Blend Seasoning

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

1/4 cup Grated Parmesan Cheese

Method:

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

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

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

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

 Mexican Chicken Bake 

Makes: 2 Meals (4 servings each meal)

Ingredients:

1 large Sweet onion, coarsely chopped

4 cloves garlic, minced

2 Tbsp. Olive oil

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

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

1 (4 oz) can diced green chilies, drained

2 Cups Whole kernel corn

4 cups salsa

1 1/2 cups taco sauce

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

2 Cups reduced fat sour cream

4 Cups shredded Mexican blend or Colby-jack cheese

Method:

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

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

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

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

Slow-Cooked Pulled Pork

Makes: 2 Meals (4 servings each meal)

Ingredients:
4 lb. Boneless Pork Shoulder Roast

1 1/2 tsp. Lawry’s® seasoned salt

1 tsp. Lawry’s® seasoned pepper

1 tsp. chili powder

½ tsp. ground red pepper

2 Tbsp. Promise® Margarine

1 medium onion, diced

1 clove garlic, minced

1 cup Ketchup

1/2 cup firmly packed Meijer brown sugar

2 Tbsp. Meijer apple cider vinegar

1 Tbsp. Dijon mustard

Method:

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

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

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

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

Serve on warm sandwich rolls.

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

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