Free Volume 46 | 2010 Baking for Health Display 11/14 –1/8 Thanksgiving Time-Savers Happy, Healthy Holidays Tapas Tonight Ask a Weis Dietitian Nutrition and Wellness Advice Features 05 Thanksgiving Time-Savers Who should follow a gluten-free diet? – Alex 06 Baking for Health Chances are you have noticed the words “gluten free” splashed across product packages in the supermarket; but what does gluten free mean? “Gluten” refers to the protein found in wheat, rye and barley. It's a key ingredient in many pastas, breads, cereals and snacks. Gluten and glutencontaining ingredients also appear in some condiments, ice cream, deli meats, soups and gravies. Celiac disease is a genetic disease Weis Markets’ Team of Registered Dietitians of the small intestine that triggers a Beth Stark, RD, LDN Karen Buch, RD, LDN Mandy Rother, RD, LDN damaging immune response when gluten-containing foods are eaten. Eating a gluten-free diet is the only way to manage the symptoms of celiac disease. While some individuals follow the gluten-free diet to promote weight loss, evidence is lacking to suggest a significant benefit in individuals without celiac disease. Additionally, many gluten-free foods are higher in calories and fat than comparable gluten-containing foods. They may cost more too. If you suspect you may have celiac disease or an intolerance to gluten, it’s critical to speak with your doctor before making significant dietary changes. If a gluten-free diet is followed prematurely, celiac testing results may be inaccurate. For more information on celiac disease or the gluten-free diet, All Weis Quality Fresh and Frozen Turkeys including a list of gluten-free Weis Quality and specialty products are gluten free. carried in our stores, please contact us. • Send us your nutrition questions Contents • 09 Happy, Healthy Holidays 10 Tapas Tonight 07 Recipes 05 Butternut Squash Medley 07 Chocolate Oatmeal Raisin Cookies 05 11 08 Cinnamon Baked Apples 11 Roasted Red Pepper & Artichoke Bruschetta 11 Peach and Gorgonzola Tartlets 11 08 mail: Weis Healthy Bites™ 1000 S. 2nd Street, PO Box 471 Sunbury, PA 17801 email: [email protected] website: www.weismarkets.com/healthybites 02 weis Healthy Bites™ | www.weismarkets.com/healthyliving www.weismarkets.com/healthyliving | weis Healthy Bites ™ 03 Hosting a Thanksgiving feast can be overwhelming–especially if it’s your first time. Ease your stress on the big day with a few simple time-saving tips and techniques so you can celebrate the special friends and family joining you around the table. www.swansonbroth.com www.spicehunter.com www.greengiant.com www.lindsayolives.com Nutri-Fact: Did You Know? Butternut squash supplies an excellent source of antioxidant vitamins A and C and can be used as a substitute for pumpkin in recipes. www.ziploc.com 04 05 weis Healthy Bites™ | www.weismarkets.com/healthyliving Be a Gravy Master Make Use of Your Microwave Thanksgiving isn’t complete without a boatful of great gravy. Make it up to two days in advance to avoid the last minute chaos. Simmered with garden vegetables and sun-drenched herbs, Swanson ® Natural Goodness® Chicken Broth lends rich flavor to everyday recipes and special holiday meals and sides with one-third less sodium than other broths. Swap pan drippings for fat-free broth to reduce the calories and fat. Here’s how: 1. In a glass bowl, combine three tablespoons of flour with two tablespoons of softened butter or margarine. Whether you’re safely thawing, reheating or even cooking – your microwave can be a valuable tool on Thanksgiving Day. New Green Giant ® Valley Fresh Steamers ™ Healthy Colors are specially made to microwave-steam in less than eight minutes and with effortless clean-up. All four unique vegetable blends provide an excellent source of vitamins A and C and are lightly tossed in an extra-virgin olive oil or butter sauce. Include colorful produce on your plate to boost the key nutrients in your holiday meal. Assemble No-Cook Appetizers The delightful aroma from your kitchen is 2. B ring two cups of broth to a boil over medium-high heat and reduce to one-half guaranteed to peak your guests’ appetites. Offer cup. Add two more cups broth to the pan an assortment of simple, no-cook, finger foods and bring to a boil. to ease their hunger pangs until dinner is served. 3. Stir one cup broth into flour mixture and Plump Lindsay ® Re-closeables Black Ripe whisk until smooth. Return broth to saucepan Pitted Medium and Large Olives have a mildly and thicken over medium-low heat; adding nutty flavor that pairs nicely with sharp cheeses, more flour if necessary. grape tomatoes or low-sodium lean ham or 4. Season with one-half teaspoon of The Spice turkey. With just 25 calories per serving, olives Hunter® Salt-Free Poultry Seasoning; remove are a healthful and satisfying pre-meal snack. from heat and store. Reheat before serving. Packed in a unique, pull-top, re-closeable Cut a Few Corners container, these olives are easy to store and Use ingredients like pre-cubed bread, prepared make snacking or entertaining a breeze. pie crust, bakery dinner rolls or dried herbs and spices to shorten recipe preparation time. The Keep Pre-Made Dishes Fresh For all of your reheat and serve dishes, Ziploc® Spice Hunter® all-natural gourmet herbs and spices turn up the flavor of main and side dishes Brand Storage Bags with Smart Zip™ seal is the and are ready-to-sprinkle straight from the jar. trick for retaining freshness. Easy-to-use and Seasoning with dried herbs and spices also microwave-safe, these bags come in quart or lessens the need for added salt. To perfectly gallon sizes to accommodate both main dishes complement your dishes, add whole herbs and and sides. Left with leftovers? Use Storage bags spices like sage, thyme or rosemary early in the for foods that will be eaten within three to four cooking process and ground herbs, spices or days like mashed potatoes, stuffing or gravy or blends in the last hour before serving. The Spice Freezer bags for foods that will be eaten within Hunter® is also available in a variety of Salt-Free three months like casseroles or cooked turkey. Remember to reheat all leftovers to at least 165°F. Seasoning Blends. Butternut Squash Medley Prep Time: 5 minutes Total Recipe Time: 25 minutes Serves: 6 Ingredients 2 (11-ounce) bags Green Giant ® Valley Fresh Steamers ™ Healthy Colors-Farmers Blend (cauliflower florets, sugar snap peas, julienne carrots and dried cranberries in a light butter sauce) 2 cups butternut squash, cubed* ½ cup Weis Quality 100% Orange Juice ½ cup chopped walnuts or pecans, toasted 1 Tbsp. orange zest 1 tsp. Weis Quality Ground Cinnamon Salt to taste *A vailable whole or conveniently pre-cubed in Weis Markets’ Produce Department. Steam both bags of vegetables according to package instructions; set aside. Meanwhile, in a 12-inch skillet, cook cubed squash in orange juice over medium-high heat until t e n d e r, stirring f r e q u e ntly for about 10 minutes. Add steamed vegetables, nuts, orange zest, cinnamon and salt to skillet; toss gently and serve. Recipe Note: "Zest" refers to small bits from the outermost peel of citrus fruit. Simply press a z e s t e r tool, a b o x g r a t e r o r vegetable peeler over the washed rind to remove tiny bits of the colored portion. Then add to your desired recipe or use as a garnish. Nutrition Facts per serving: 160 calories; 7 g fat; 0.5 g saturated fat; 0 g trans fat; 0 mg cholesterol; 250 mg sodium; 26 g carbohydrate; 4 g fiber; 11 g sugar; 3 g protein; 160% DV vitamin A; 40% DV vitamin C. weis Healthy Bites™ 05 Health Nutri-Fact: Did You Know? Spices like cinnamon, nutmeg, ginger and cloves give baked goods a sweet taste without adding sugar or calories. Baking for www.quakeroats.com www.splenda.com Be a Smart Cookie Bake with heart-healthy oils like canola or olive as a substitute for butter or margarine in seasonal cookie and dessert recipes. Light and delicatelyflavored, Pompeian® Extra Light Tasting Olive Oil contains more healthful monounsaturated fats and less saturated fat than butter or margarine making your best holiday cookies even better for you. To make the switch, use about 25 percent less when replacing butter with olive oil. For example, if your recipe calls for one cup of butter, use three-quarters cup of olive oil. Compared to cookies made with a solid fat like butter, cookies made with olive oil bake up with a softer and chewier texture. Old-Fashioned Goodness www.raisinets.com www.cabotcheese.com Hearty whole-grain oats supply texture and fiber to your favorite sweet treats, breads and muffins. Add just one-half cup of Old-Fashioned or Quick Quaker® Oats to your mixing bowl for a total fiber boost of four grams. When measuring oats, flour, sugar or other dry ingredients into your recipes, use the straight edge of a table knife to level the ingredient with the top of the measuring cup for the most accurate measure. Boost your fiber intake with this recipe for traditional oatmeal raisin cookies with a chocolaty surprise! Sweet Success Fill your cookie jar with lighter home-baked cookies. Splenda® No Calorie Sweetener, Granulated has a sweet flavor similar to white sugar without the calories and carbohydrates. It’s also a sensible ingredient for individuals who must closely manage 06 weis Healthy Bites™ | www.weismarkets.com/healthyliving Prep Time: 15-20 minutes Bake Time: 10-12 minutes per sheet Makes: 32-35 cookies Ingredients Holiday baking season comes just once year—so go ahead and enjoy every indulgent bite! To get the most out of your cookie calories, swap recipe ingredients for more nutrient-dense alternatives and bake up a batch of cookies with hidden health perks. www.pompeian.com Oatmeal Chocolate Raisin Cookies their blood sugar. Replace just one-half cup of white sugar with Splenda® to reduce the calorie content of your finished dessert by over 300 calories. To prevent reduced-sugar cookies, brownies and quick breads from over-baking, check for doneness three to five minutes before the original recipe’s expected bake time. Chocolate-Covered Treasures Enhance the flavor factor and health properties of traditional holiday cookies with stir-ins like toasted almonds or walnuts, dried fruit or dark chocolate. Nestle® Dark Chocolate Raisinets are chewy California raisins, drenched in rich dark chocolate. They supply flavonoid antioxidants, and can be used to give classic chocolate chip or oatmeal raisin cookie recipes a special twist. These bite-size delights are also available in Milk Chocolate with Raisins or Cranberries inside. Be a Lighter Baker If your favorite seasonal baking recipes call for sour cream, slim them down with Greek yogurt instead. Simply trade reduced-fat sour cream for an equal amount of Cabot® Greek Style Lowfat Vanilla Bean Yogurt and trim over 100 calories and 25 grams of fat per cup. Each serving of Greek Style Lowfat Yogurt supplies an excellent source of five vitamins and minerals including calcium and vitamins A, C, D and E, plus 18 grams of protein– essential nutrients not found in sour cream. In savory recipes like cream sauces, salad dressings or dips, try Cabot® Greek Style Plain Yogurt. 1 cup white whole wheat flour 1 tsp. Weis Quality Baking Powder 1 tsp. Weis Quality Ground Cinnamon ½ tsp. Weis Quality Baking Soda ½ tsp. Weis Quality Salt 1 cup Weis Quality Brown Sugar, packed ¼ c up Cabot ® Greek Style Lowfat Vanilla Bean Yogurt 2 Tbsp. Pompeian ® Light Tasting Olive Oil 1 large Weis Quality Egg 1 tsp. Weis Quality Pure Vanilla Extract 1 1/3 cups Old-Fashioned Quaker ® Oats 1 cup Nestle ® Dark Chocolate Raisinets ® Preheat oven to 350°F. Cover 2 baking sheets with parchment paper; set aside. In a s m a l l b o w l , combine flour, baking powder, cinnamon, baking soda and salt; set aside. In a large bowl, combine brown sugar, yogurt, olive oil, egg and vanilla. Add f l o u r m i x t u r e a n d stir thoroughly until a dough forms. Stir i n o a t s a n d Raisinets.® Drop by rounded tablespoonfuls, 2 inches apart, onto prepared cookie sheets. Bake for 10-12 minutes until lightly browned. Transfer gently to cooling rack and cool before storing. Nutrition Facts per serving: 90 calories; 2.5 g fat; 1 g saturated fat; 0 g trans fat; 5 mg cholesterol; 80 mg sodium; 16 g carbohydrate; 1 g fiber; 11 g sugar. Nutri-Fact: Did You Know? happy, healthy Eating an apple a day promotes a healthy weight, heart and digestive system. Cinnamon Baked Apples Prep. Time: 10 minutes Bake Time: 20-25 minutes Makes: 2 servings Ingredients 2 b aking apples (Golden Delicious, Gala, Cortland, Rome or McIntosh) 1 c up Chobani ® Nonfat Vanilla Greek Yogurt, divided 1 c up Weis Quality Pumpkin Flax Seed Omega Granola, divided 2 Tbsp. Weis Quality Raisins 1 tsp. Weis Quality Ground Cinnamon, divided 1 T bsp. Medford Farms ® Clover Honey, divided Preheat oven to 375°F. Cut ½-inch off the top of the apples a n d re s e r v e t o ps. Using a paring knife or spoon, hollow out each apple, leaving ½-inch of the flesh around the inside and bottom of the apple. Fill each apple with granola, raisins and sprinkle with cinnamon. Place in an 8 x 8-inch glass baking dish filled with ¼ inch water. Cover loosely with foil and bake for 20-25 minutes o r u n t i l a p p l e s a r e t e n d e r. Remove from pan and top with yogurt and drizzle with honey; replace reserved apple tops and serve. Nutrition Facts per serving: 240 calories; 4.5 g fat; 0.5 g saturated fat; 0 g trans fat; 0mg cholesterol; 55 mg sodium; 43 g carbohydrate; 5 g fiber; 28 g sugar; 8 g protein Kick off 2011 minus any extra holiday pounds and feel healthier than ever. How? It’s easier than you may think! The key is to enter the holiday season with a plan. Here are five strategies to keep you healthy over the holidays and straight into the New Year. Wake Up to Fiber Fiber-rich foods are fabulous for your body. They typically digest slowly so you stay fuller, longer. New Better Oats® Instant Oatmeal is made with the highest quality ingredients including 100 percent thick-cut whole-grain rolled oats, real chunks of fruit and exotic spices. One serving supplies a good source of fiber, plus plant-based ALA omega-3s. Even the busiest holiday schedule has time for Instant Better Oats®. Each packet features an innovative measuring cup pouch and microwaves in just 90 seconds. Find Better Oats® in Oat Revolution™ , mmmMuffins ™ and kid-friendly Oat ™ Heads varieties with several flavors to choose from. Boost Immunity with Produce Through the fall and winter months, it’s important to eat and drink plenty of produce to help fend off colds and flu. In addition to whole fruits and vegetables, supplement your diet with 100 percent juices to fulfill your goal of five to nine produce servings per day. New Welch’s® Healthy Start™ Concord Grape 100% Juice packs the immune-boosting power of double the vitamin C of orange juice, a good source of calcium and two servings of fruit in every eight-ounce glass. If you prefer white grapes to purple, try Healthy Start™ White Grape Orange Mango 100% Juice. Grab Your Spoon When you’re looking for a delicious way to start you day–go Greek! Thick and creamy Chobani ® Greek Yogurt is all-natural and made from simple ingredients of milk, real fruit, raw clover honey and organic vanilla extract. Its rich consistency results when the yogurt is strained to remove all excess liquid. This straining also contributes to the 14-18 grams of quality protein per serving. Look for 16-ounce Nonfat Plain and Nonfat Vanilla flavors, which are great for use as a fat replacement in baked goods, or in smoothies, parfaits or desserts. Try it as a topping in this recipe for Cinnamon Baked Apples. www.betteroats.com Energize with Tea If the hectic holiday season has you feeling run-down, brew a cup of green tea for a pick-me-up. Green tea is brimming with healthful polyphenols and catechins that scavenge for cell-damaging free radicals (linked to heart disease and cancer) and remove them from your body. Salada® All Natural Green Tea is hand-picked from the lush tea gardens of the Far East and infused with berries and other natural ingredients to refresh and revive with each sip. Add a touch of sweetness to tea with Medford Farms® Honey, available in Clover flavor. Honey is created from the nectar of flowers and is one of the most ancient sweeteners that exist. It offers a sweeter taste than white sugar, so you can use less honey to sweeten with fewer calories. www.welchs.com www.chobani.com www.salada.com Lighten Your Coffee Reduce calories from your daily routine and help balance extra holiday calories. Perk your morning cup of java with Sugar-Free or Fat-Free Nestle® Coffee-Mate® Coffee Creamer. Compared to regular flavored creamers, both French Vanilla and Hazelnut-flavored varieties contain 10 to 20 fewer calories per serving. Offer guests flavored creamers for a special touch at holiday brunch gatherings or after-dinner coffee. www.haddonhouse.com www.coffee-mate.com 08 weis Healthy Bites™ | www.weismarkets.com/healthyliving www.weismarkets.com/healthyliving | weis Healthy Bites ™ 09 Roasted Red Pepper & Artichoke Bruschetta Prep. Time: 5 minutes Total Recipe Time: 15-20 minutes Makes: 6-8 (2 slice) servings Ingredients 1 loaf La Brea Bakery’s Rustic Italian Antipasto Bread, sliced into ½-inch thick slices 1 (12-ounce) jar Weis Five-Star Roasted Red Pepper and Artichoke Bruschetta 1 cup Parmigiano-Reggiano cheese, freshly shaved Tonight www.labreabakery.com For an impressive arrangement of bite-sized munchies perfect for entertaining a crowd or livening up your weekly menu–try tapas! Tapas, meaning “to cover,” originated in Spain as a way to curb one’s appetite while socializing over cocktails. Served as a collection of small dishes, tapas are truly a unique eating experience. Here are some tips for building your first tapas spread. Simple and Sophisticated www.iloveorganicgirl.com www.nabiscoworld.com www.athensfoods.com www.hormel.com 10 Tapas can consist of your favorite ingredients such as a ready-to-eat tray of specialty olives or crusty slices of your favorite bakery bread with hummus. La Brea Bakery® Antipasto Breads can be served alone or topped with countless flavor combinations. Inspired by traditional European antipasti menus, these artisan breads come in Roasted Garlic and Rustic Italian varieties that create appetizer art when toasted, broiled, grilled or seared. Need pairing ideas? Try new Weis Five-Star Roasted Red Pepper and Artichoke Bruschetta, or serve slices with a shallow bowl of extra-virgin olive oil that’s been sprinkled with dried herbs. Small Plate, Big Plate Savoring tasty bites of food from little plates is a trick for reducing your portion sizes. Focusing half of your plate on produce can also make calorie and portion control easier. Organicgirl™ greens are packaged within 24-48 hours of being picked to ensure premium quality and freshness in each forkful. Triple-washed 50/50 Mix, Spring Mix, Baby Spinach and Herb Baby Romaine blends are packed in a special, 100 percent recyclable clamshell that protects their tender leaves so your salads stay fresher, longer. Add a splash of vibrant greens to your tapas tray alongside shaved Parmesan cheese and sliced pears drizzled with balsamic vinegar. weis Healthy Bites™ | www.weismarkets.com/healthyliving Palate Pleasers Preheat oven to 400°F. Place the sliced bread on a baking sheet and bake 8-10 minutes (or until golden brown). Top each slice with approximately 1-2 tablespoons of bruschetta and garnish with shaved ParmigianoReggiano. Serve. The secret to great tapas is offering foods with a variety of unique tastes and textures. Nabisco® Triscuit Crackers and Thin Crisps are woven with the goodness of whole grain wheat and baked to yield a delicate crisp in each bite. Select savory flavors such as Rosemary and Olive Oil, Quattro Formaggio and Garden Herb to create a spread that appeals to every palate. Whether you top ‘em or dip ‘em, these crackers are an essential ingredient for your tapas menu. If you’re monitoring your fat or sodium intake, look for Reduced Fat and Hint of Salt varieties. Nutrition Facts per serving: 170 calories; 1 g fat; 0 g saturated fat; 0 g trans fat; 0 mg cholesterol; 20 mg sodium; 2 g carbohydrate; 0 g fiber; 0 g sugar; 1 g protein. One-Bite Wonders For last minute holiday entertaining, use Athens® Mini Fillo Shells to create an assortment of elegant tapas in an instant. Mini Fillo Shells are delicate, flaky and incredibly versatile. Simply pull them from the freezer, pipe or spoon in your choice of ingredients and serve at room temperature or pop them into the oven until lightly browned and crispy. Each ready-to-fill shell holds about one rounded teaspoon of filling and has just 17 calories per serving. Got a sweet tooth? Mini Fillo Shells make the perfect crust for delectable desserts too! An Appetizing Array The first traditional Spanish tapas consisted of sliced and cured meat to stimulate one’s thirst. Arrange a selection of lean, natural deli meats like Oven-Roasted Turkey and Honey Ham to mix and match with other tapas offerings. Hormel® Natural Choice® Meats are made with no artificial ingredients or preservatives and deliver freshly roasted taste. Looking to add bold flavors? Hormel® Turkey Pepperoni Slices and Minis are 70 percent leaner than regular pepperoni with a zesty kick of Italian spices. Peach and Gorgonzola Tartlets Prep. Time: 10 minutes Total Recipe Time: 20 minutes Makes: 30 tartlets Ingredients 2 (15-shell) boxes Athens ® Mini Fillo Shells 4 ounces crumbled Gorgonzola cheese 1 cup Weis Quality Peach or Apricot Preserves ¾ cup roasted, unsalted almonds, chopped 1 pint fresh raspberries (optional garnish) Preheat oven to 350°F. Arrange fillo shells on a baking sheet. Spoon preserves into each shell; top with cheese and sprinkle with almonds. Bake 5 to 10 minutes or until cheese has melted. Garnish with fresh raspberries if desired. Serve. Nutrition Facts per serving: 80 calories; 3 g fat; 1 g saturated fat; 0 g trans fat; 5 mg cholesterol; 65 mg sodium; 10 g carbohydrate; 1 g fiber; 7 g sugar; 2 g protein. www.weismarkets.com/healthyliving | weis Healthy Bites ™ 11 W hat healthy habits can you start in the New Year? With the help of an adult, cut out and post your goal to the fridge, your mirror or another special place as a daily reminder for 2011. Eat breakfast every morning. Eat fruits or vege tables at my meals and snacks. Drink low-fat milk and water every day and limit soda and juice to special occasions. Limit t.v. screen time to less than 2 hours and be active on most days of the week. Disclaimer: “The Food and Nutrition advice in this magazine is not meant to take the place of your primary care physician. We recommend that you ask your health care provider or registered dietitian for further information specific to your needs.” Please recycle this magazine anywhere glossy paper is accepted.
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