Meijer,and Clear Channel Dayton know that this is the time to start looking out for yourself in a healthy and positive way. Join us for a more healthier and happier 2012 as we present The MEIJER Healthy Living page.

Janine Faber, MEd, RD, LD, Meijer Dietitian and Healthy Living Advisor
For more information, visit www.meijermealbox.com.  

February 2012

Question: Can eating breakfast actually help you lose weight?

Answer: Yes, eating a healthy breakfast is good to include in your daily routine. Research from the National Weight Control Registry has shown that people who successfully maintain a significant weight loss eat breakfast just about every day. In fact, people who eat breakfast burn more calories in the morning and throughout the day. After your body has gone without a meal or snack for 8-12 hours, breakfast helps to jump start your metabolism and provides your body with energy.

But don’t choose just any breakfast. Make sure it is a nutrient-rich breakfast as a breakfast full of nutrition will give you the energy to perform better, both mentally and physically. When planning your breakfast, include carbohydrates such as whole grains and fruits for energy. Add protein for sustained energy. Good protein sources include low-fat dairy products, eggs and lean meat or peanut butter. If you are not hungry in the morning, start with a light bite – 100% fruit or vegetable juice or 100% whole wheat toast – then have a nutritious mid-morning snack like low-fat yogurt or low-fat string cheese.

There are additional benefits to eating breakfast:
Adults who eat breakfast have more energy for work, have higher productivity levels and are better to handle tasks that require memory.
Studies also show that breakfast eaters also tend to have more strength and endurance, better concentration and problem-solving ability.
Children and teens that eat breakfast have higher school attendance, less tardiness and are less likely to be overweight.
Breakfast eaters also have higher intakes of fiber and important vitamins and minerals, such as vitamin C, folate and calcium.

Try these ideas:

1. Whole grain frozen waffles with banana slices, chopped walnuts and lite syrup.
2. Oatmeal with dried fruit and milk; 100% apple juice.
3. Whole grain French toast with warm Meijer Organics Unsweetened applesauce, sprinkled with cinnamon; low-fat milk.
4. Cold cereal (choose one with at least 3 grams of fiber), add low-fat milk and blueberries.
5. Scrambled eggs and shredded 2% milk cheese in half a whole wheat pita bread; grapefruit half.

Question: Please tell me where the apples are grown that Meijer uses to make their apple juice. Thank you!
Answer: The label of a product will always declare the country of origin. For the Meijer Brand Apple Juice:
Meijer Apple Juice – Product of USA
Meijer Organics Apple Juice – Product of Argentina
The country of origin is labeled on the plastic container of the apple juice (above the label).

January 2012

Question: I’m looking for some easy nutritional guidance. One of my New Year’s resolutions is to eat better. What does Meijer have that can help?

Answer: NuVal, our nutritional scoring system, is a great resource that provides nutritional guidance. NuVal looks at over 30 different nutrients in a food product and boils the information down in to one number between 1 and 100; the higher the number, the healthier the product. The Nuval score of a product is located on the shelf tag. NuVal scores can be found on Meijer Brand Products and National Brand products.

Another tool that compliments NuVal in helping you find healthier products in the aisles at Meijer is our Health Callouts icons. While NuVal numbers are on the shelf tags of store brand and National Brand products, the Health Callouts are on the front package of only Meijer Brand products.  The icons are blue and white circles.

The Health Callouts are based on Food and Drug Administration (FDA) guidelines. While some products could receive many Health Callouts, we limit it to no more than three Callouts on a product. We choose the ones that are most pertinent and beneficial.

The Health Callouts may include:

Heart Healthy
Trans Fat Free
Low Sodium
Whole Grain

Making more meals at home can also help you to eat healthier. Cooking your own meals puts you in control of the ingredients you are adding to your food. For meal ideas based on sale items at Meijer, visit the Weekly Nutritious Menu on meijermealbox.com/healthy-living.

Question: I am hosting a Super Bowl party this year. Do you have any appetizer recipe ideas?

December 2011

Question: Are the products in the Meijer Organics line GMO free?
Answer: No, Meijer Organics products are not necessarily GMO free. However, Meijer Naturals products are GMO free.
Meijer Organics: Introduced to the shelves in 2007, currently Meijer carries over 200 Meijer Organics products. These Meijer products have at least 95% or more organic ingredients while maintaining good flavor and taste. They must also be certified by the USDA. Meijer certified organic foods are derived using no antibiotics, growth hormones, conventional pesticides, fertilizers made with synthetic ingredients, bioengineering, or ionizing radiation.
Meijer Naturals:
Meijer Naturals products are minimally processed and follow these guidelines:
No Genetically Modified Organisms (GMO's)
No high fructose corn syrup, refined sugars, or artificial sweeteners
No hydrogenated oils or trans fats
No refined flours or milled grains
No artificial food colorings, flavorings or preservatives

Question: When baking this holiday season, can I replace some or all of the oil called for in the recipes with applesauce?
Answer: Yes, you can cut the fat in your baking recipes by replacing half or more of the oil with fruit puree such as applesauce or pureed prunes.
Try these other easy holiday baking tips to trim calories from delicious holiday treats:
1. Use whole wheat pastry flour or white whole wheat flour. You'll add fiber (about 3g per 1/4 cup) and fewer net carbohydrates when you substitute whole grain flour for all-purpose flour.
2. Use egg substitute or egg white in place of whole egg 1/4 cup egg substitute is equal to one whole egg and contains about 45 fewer calories. For recipes that call for 2 or more whole eggs, you can use one whole egg plus egg white for the remaining number of eggs required in your recipe.
3. Reduce or eliminate sugar. You can cut back sugar in a recipe by 1/3 to reduce calories, or use a reduced sugar substitute for baking such as Splenda Sugar Blend for Baking.
4. Use reduced fat or fat free ingredients. Try fat free evaporated milk, reduced fat sour cream and light cream cheese in your holiday baking recipes.

Lightened Up Pumpkin Pie
Serves 8
Ingredients:
3/4 cup SPLENDA No Calorie Sweetener, Granulated
2 Tbsp. light molasses
1/4 teaspoon salt
2 tsp. McCormick ground cinnamon
1/2 tsp. McCormick Nutmeg
1 whole egg plus 3 egg whites
1 (15 ounce) can pumpkin puree
1 1/4 cups nonfat evaporated milk
1 (9 inch) unbaked pie crust
2 cups Meijer frozen whipped topping, thawed
Directions:
1. Preheat oven to 350 degrees F.
2. In a large mixing bowl, stir together SPLENDA Granulated Sweetener, molasses, salt, and cinnamon. When these ingredients are well mixed, stir in the egg whites followed by the pumpkin and evaporated milk. Pour into the pie crust.
3. Bake for 1 hour 15 minutes to 1 hour 30 minutes in the preheated oven, or until a toothpick inserted into the pie comes out clean. Cool then top with whipped topping before serving.
Nutrition Information (per serving): 220 Calories, 8g Fat, 20mg Cholesterol, 400mg Sodium, 28g Carbohydrate (16g Sugar), 3g Fiber, 7g Protein. 2 Carbohydrate Exchanges.
Recipe adapted from www.splenda.tastebook.com

November 2011

Question: I am overweight and have Type 2 diabetes. I have such a hard time finding something quick to eat for breakfast. I also have a hard time finding snacks that are filling. Any ideas?
Answer: Here are a few breakfast ideas for you: (make adjustments as necessary to stick with your recommended carbohydrate intake for breakfast)
1. Whole grain frozen waffles with banana slices, chopped walnuts and lite syrup.
2. Oatmeal with dried fruit and milk; 100% apple juice.
3. Oatmeal on the Go (recipe below); pineapple chunks.
4. Microwave quesadillas with whole grain tortilla; 2% milk cheese and salsa; melon slices.
5. Greek vanilla yogurt; Bare Naked FIT Granola; fresh blueberries.
6. Whole grain English muffin with crunchy peanut butter; fresh clementine; glass of fat free milk.
7. Low-fat vanilla yogurt topped with crushed shredded wheat and sliced strawberries.
8. Cinnamon Apple Muffin or Whole Wheat Blueberry Muffin (recipes below); water; low-fat yogurt.
9. Pineapple slices with low-fat cottage cheese; 100% whole wheat toast.  

Oatmeal On The Go
Serves 4

2 cups of Meijer Naturals Rolled Oats- NuVal score 59
1/4 cup Meijer Raisins- NuVal score 91
1/4 cup Meijer Walnuts- NuVal score 82
1 tbsp. Meijer Ground Cinnamon
2 cups Silk Unsweetened Almond Milk

Combine all ingredients and put in the refrigerator for the next morning to grab and go!
Nutrition Information (per serving): Calories 265, Fat 8 g, Cholesterol 0 mg, Sodium 76 mg, Carbohydrate 41 g, Fiber 6 g, Protein 7 g

Cinnamon Apple Muffins
Makes 1 Dozen

1 cup whole-wheat flour
1 cup Meijer Organics Rolled Quick Oats
2/3 cup plus 2 tbsp. Meijer dark brown sugar, divided
2 tsp. ground cinnamon, divided
1 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. salt
1/3 cup Meijer Light Cream Cheese
1 (6 oz.) container fat-free Greek yogurt
1 egg
1/4 cup skim milk
1/3 cup Meijer Original Applesauce
1 tsp. pure vanilla extract
1 1/2 cups peeled and chopped Granny Smith or Gala Apples
2 tbsp. Ground Flaxseeds (optional)

1. Preheat over to 400 degrees F.  Coat a 12-cup standard muffin pan with nonstick cooking spray.  In a large bowl combine flour, oats, 2/3 cup brown sugar, 1 tsp. of cinnamon, plus baking powder, baking soda and salt.  Set aside.
2. In a separate bowl combine cream cheese, yogurt, egg, milk, applesauce and vanilla; mix well.  Stir into flour mixture just until moist.  Stir in apple; mix gently.  Spoon batter evenly into heart- shaped muffin cups filling two-thirds full.  In a small bowl combine remaining 2 tbsp. brown sugar and 1 tsp. cinnamon.  Sprinkle evenly over batter. 
3. Bake 15 minutes or until muffins spring back when touched lightly in the center.  Remove muffins from oven and place on a wire rack to cool completely.

Nutrition Information (per muffin):
150 calories, 2 g fat, 20 mg cholesterol, 210 mg sodium, 29 g carbohydrate, 2 g fiber, 5 g protein

Whole Wheat Blueberry Muffins
1 cup whole wheat flour
3/4 cup Meijer all-purpose flour
1/2 cup Meijer brown sugar
1 T. + 1 t. Meijer baking powder
1 t. Meijer ground cinnamon
1/2 t. ground allspice
1/2 t. salt
1 cup nonfat buttermilk*
2 T. Meijer canola oil
2 T. Meijer unsweetened applesauce
1 Meijer egg
1 cup Meijer frozen or fresh blueberries

Preheat the oven to 400F. Lightly spray a muffin tin with cooking spray.
In a large bowl, combine the flours, brown sugar, baking powder, cinnamon, allspice and salt. In another bowl, whisk together the buttermilk, oil, applesauce and egg. Pour the buttermilk mixture into the dry mixture, stirring until it is just combined (do not over mix). Lightly stir in the blueberries.
Spoon the batter evenly into the prepared muffin cups. Bake until the tops are golden, 20 to 25 minutes. Transfer the pan to a wire rack to cool slightly. Then transfer the muffins to cooling rack. Serve warm.
* Note: Buttermilk can be replaced with one cup of nonfat yogurt or make your own buttermilk by mixing one cup of nonfat milk with one tablespoon of lemon juice or vinegar (ingredient suggestions are not included in the nutritional analysis).
Makes 12 muffins

Nutritional Information (per serving): Calories: 112, Fat: 3g, Protein: 3g, Carbohydrate: 19g, Fiber: 2g, Cholesterol: 16mg, Sodium: 262mg

Snack ideas:
1. Apple and peanut butter (or other nut butter)
2. Pear slices and reduced fat cottage cheese
3. Strawberries/blueberries and lowfat yogurt (Greek yogurt has more protein than regular yogurt)
4. Lowfat cheese and whole grain crackers

For more information on managing or preventing diabetes, visit any Meijer location on Saturday, November 5th from 11 a.m. to 3 p.m. You can receive free glucose testing, coupons, samples and educational handouts. You can also direct any questions to your Meijer Specially Trained Diabetes Care Pharmacist!

Question:  I often have turkey leftover after Thanksgiving. I enjoy the leftover turkey, but get tired of turkey sandwiches. Do you have any recipe ideas for leftover turkey?
Answer: If you are lucky enough to have some leftover turkey, you can stretch your food dollar by using the remaining cooked turkey to prepare an entree, pizza, chili, soup, sandwich or salad. Try the recipes below or search for more turkey recipes on www.meijermealbox.com.
Turkey Panini with Pesto
Serves 4

1/4 cup prepared basil pesto
4 multigrain ciabatta rolls (in Meijer bakery)
4 slices leftover roasted turkey breast
1 roasted red bell pepper, stemmed, skin and seeds removed, cut into thin strips
4 slices Provolone or Fontina cheese
1 tbsp. Meijer extra virgin olive oil

1. Arrange the slices of bread on a flat work surface and using a small spoon, divide the pesto evenly among 1 side of each of the bread slices.
2. Divide the turkey, roasted pepper strips, and provolone equally among 4 of the bread slices.  Top with the remaining 4 slices of bread, pesto sides down, to form 4 sandwiches.
3. Brush the outsides of each sandwich lightly with some of the olive oil.
4. Heat a large skillet, griddle or grill pan over medium-high heat.  When the skillet is hot, add the sandwiches and cook until the bread is golden brown and the cheese is melted, pressing occasionally with a large metal spatula or the bottom of a small heavy saucepan, about 4 minutes per side.  Remove sandwiches and transfer to a cutting board.  Slice in half on the diagonal and serve immediately.

Recipe adapted from www.foodnetwork.com

Nutrition Information (per serving): 331 calories, 10g fat, 3g saturated fat, 41mg cholesterol, 1325mg sodium, 25g carbohydrate, 2g fiber, 23g protein

Turkey Tortilla Soup
Serves 6

4 dried guajillo chiles, stemmed and seeded
1 white onion, chopped
3 cloves garlic, chopped
1 (28oz.) can Dei Fratelli peeled, whole plum tomatoes
4 cups leftover turkey stock or canned low sodium chicken broth
2 cups shredded leftover roasted turkey
1 tsp. salt

Toppings
Mexican queso fresco cheese, crumbled, or shredded Monterey Jack
Tortilla strips
Chopped cilantro
Lime wedges

1. Soak the chile in a small bowl of hot water for about 10 minutes until softened. Drain. Tear the chile into pieces. Set aside.
2. In a 6-quart saucepan, heat 2 tbsp. of canola oil over medium heat. Add the onion and garlic and sauté, stirring frequently, for about 5 minutes until soft but not browned. Remove from the heat. Transfer the onions and garlic to a blender. Add the chile and the tomatoes. Blend to a smooth puree.  Pour the puree back into the saucepan and return to medium heat.  Add the stock or broth and bring to a simmer. Cover the pan and simmer the soup for 30 minutes. Stir in the shredded turkey and salt.
3. To serve, top soup with cheese, tortilla strips and cilantro.  Serve with lime wedges to squeeze over the top.

Serve with:
Tossed Green Salad

Recipe provided by: Maribel Alchin, MBA, RD, LDN, Meijer Dietitian, Personal Chef & Healthy Living Advisor

Nutrition Information (per serving): 222 calories, 8g fat, 4g saturated fat, 51mg cholesterol, 1348mg sodium, 13g carbohydrate, 3g fiber, 22g protein

October 2011

Question: What foods can I eat to help prevent getting colds and the flu this year?
Answer: Don’t forget about our Immune Boosting Foods and Gluten Free Disease Management Event on Saturday, October 8th from 11am to 1pm in ALL Meijer stores! 
• Pick-up your FREE Healthy Living booklet* that includes information on foods that can help boost your immune system, healthy recipes and how to plan Gluten Free meals for your family. * While 250 booklets last per store
• Enjoy tasty samples and Money Saving Coupons
• Pharmacy will be offering FREE handouts on Medicine Cabinet Safety Check guides, Tips on Preventing the flu, Immunization to Protect your family and samples of Gold Bond Ultimate Sheer hand sanitizer*. ** While 300 Gold Bond samples last per store
It is always important to follow a healthy diet that includes fruits, vegetables, whole grains, low-fat dairy products, lean protein and healthy fats. Some foods that may be extra beneficial in boosting the immune system include:
• Beef is a great source of zinc, an immunity-boosting mineral that’s important for the development of white blood cells, which fight bacteria and viruses. Having even a mild zinc deficiency can increase your risk of infection.
• Blueberries are high in antioxidants, which may help prevent atherosclerosis and keep the cardiovascular system healthy. Animal studies indicate that compounds in blueberries can help to protect the brain from some of the effects of aging.
• Cruciferous vegetables such as broccoli, cabbage, cauliflower and Brussels sprouts contain sulforaphane, a powerful plant compound that research indicates may have potent anti-inflammatory and immune-stimulating effects.
• Fatty fish such as salmon, mackerel and tuna contain two Omega-3 fatty acids called docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) that may help lower triglycerides, keep arteries healthy, and reduce the risk of heart attack, abnormal heart rhythms and strokes. There is also some evidence that eating fish high in Omega-3 fatty acids may ease joint pain of rheumatoid arthritis, and may even help to prevent ADHD and depression.
• Lowfat yogurt contains friendly bacteria that promote digestive health and are believed to stimulate the immune system. A recent study showed that eating yogurt daily seems to increase levels of gamma interferon, which helps white blood cells fight disease. Yogurt is also rich in protein, calcium and B vitamins, and it’s often fortified with vitamin D, another vitamin that benefits the immune system.
• Sweet potatoes, carrots and pumpkin are loaded with beta carotene, an antioxidant that fights free radicals. They are also high in vitamin A, which may help to reduce the risk of some cancers and help slow the aging process.
For the whole list of foods, pick up the FREE Healthy Living booklet at your local Meijer store on visit www.meijermealbox.com/healthy-living.

Question: How do you get a child to try oatmeal? With winter coming, I know it would be good and something warm.
Answer:  Great question! Let your child experiment. Try old fashioned oatmeal or quick cooking oatmeal and then let him/her add their favorite toppings. Old fashioned oatmeal and quick cooking oatmeal both score well on NuVal, our nutritional scoring system. Oatmeal is a great breakfast idea for any time of year! It is a whole grain and contains fiber, so it helps to keep you feeling full. Make the oatmeal with milk to get extra calcium and protein. Some topping ideas can be:
• banana slices with walnuts
• dried cranberries with almonds
• a sprinkle of honey and almonds
• fresh or frozen blueberries with a sprinkle of cinnamon
• sliced strawberries
Add a sprinkle of ground flaxseed to any oatmeal to get an omega-3 boost!

September 2011

Question: I would love crockpot breakfast recipes!!! My kids like crockpot oatmeal, but not every morning.
Answer:  My favorite crockpot breakfast recipe is Breakfast Cobbler:

Breakfast Cobbler
Makes 4 servings
4 medium-sized Michigan apples, peeled and sliced
¼ c. Meijer honey
1 t. Meijer ground cinnamon
1 T. trans fat free margarine, melted
2 c. low sugar granola cereal

Place apples in a crock pot and stir in remaining ingredients. Cover and cook on low 7-9 hours or on high 2-3 hours. Serve hot with nonfat milk or yogurt.

Or, you can try this make-ahead recipe below - delicious! Make the night before, put it in the refrigerator and then pop it in the oven in the morning. There are more make-ahead recipes on www.meijermealbox.com. The newest part of our website “Easy Meals for Healthy Kids” provides breakfast, lunch and snack ideas for back to school! This website is: http://www.meijermealbox.com/healthykids.

Baked Peach French Toast
Serves 10

Ingredients:
2/3 cup packed brown sugar
1/4 cup butter or margarine
2 tbsp. water (or juice from fruit)
2 (15 ounce) cans Delmonte Lite sliced peaches, drained
12 (3/4 inch thick) slices day-old Multi-grain, Whole Wheat or French bread
5 eggs
1 Cup skim milk
1 tbsp. Meijer pure vanilla extract
2 tsp. McCormick ground cinnamon
Optional ingredients: Mix in 1 cup chopped pecans or 1 cup frozen or fresh raspberries with peach mixture.

Directions:
1. In a saucepan, stir together brown sugar, butter and water. Bring to a boil; reduce heat to low, and simmer for 10 minutes, stirring frequently. Remove from heat. Add peaches and stir well to coat.
2. Pour peach mixture into a 9x13 inch baking dish and spread peaches to cover the bottom of dish. Top with slices of bread. In a medium bowl, whisk together the eggs, milk and vanilla. Slowly pour over the bread slices to coat evenly. Sprinkle cinnamon over the top. Cover and refrigerate for 2 hours or overnight.
3. Remove the dish from the refrigerator 30 minutes before baking. Turn bread pieces and sprinkle with lightly with additional cinnamon. Preheat the oven to 350 degrees F.
4. Bake 30-40 minutes, or until the bread is golden brown. Spoon out portions to serve.
Serving suggestion: Top with a dollop of vanilla yogurt and a side of Canadian bacon
Nutrition Information per serving: Calories 230, Fat 8g, Saturated fat 3.5g, Cholesterol 106mg, Sodium 235mg, Carbohydrate 31g, 9g Protein.

Enjoy!!

Question: What is the difference between regular Meijer brand regular milk and Meijer brand organic milk?

August 2011

Question: Do you have any easy recipe ideas for back to school breakfasts or lunches?
Answer: There are a variety of delicious back to school recipes on the Meijer Mealbox website at www.meijermealbox.com. Once you are on the website, click on the “recipes” tab in the blue box. Then click on the “collections” tab. Look for the links for “Easy Meals for Healthy Kids Breakfast” and “Easy Meals for Healthy Kids Lunch”. We also have one for snacks – “Easy Meals for Healthy Kids Snacks". In each category, there are a number of recipes to choose from including Mango Smoothie or Heart Healthy Breakfast Scramble for breakfast, Adobo Chicken Wrap and Veggie Black Bean Soup for lunch and Berry-Good Slush and Cheese and Fruit Kabobs for snacks.

For more ideas, join me for our Meijer Facebook Back to School discussions! The first Facebook discussion will be held on Thursday, August 11th at 10am. Simply join facebook, find the Meijer home page and “like” the page. Then, click on the “discussions” tab at 10am and join in on the sharing of back to school ideas! The first discussion will be about back to school breakfast ideas. I will hold facebook discussions on August 18th, August 25th, September 1st and September 8th all starting at 10am.

Question: Does Meijer participate in the healthy food choice identification program?
Answer: We do have a nutritional scoring system in all of our stores. It is called NuVal and is an easy-to-use, science-based nutrition scoring system. NuVal considers more than 30 nutrients in products and boils the information down into one single number that can be used to compare foods. Scores range from 1 to 100. The higher the nutritional value, the higher the NuVal score. Look for NuVal scores on the shelf price tags of your favorite store brand and national brand products and easily compare them to make healthier choices.
For more information on NuVal, you can visit our website at: http://www.meijermealbox.com/nuval.

NuVal Trade Up Examples
1. (Quaker) Flavored Instant Oatmeal Score 16; (Quaker) Old Fashioned Oats Score 57

2. Meijer Regular Canned Peas Score 39; Meijer No Added Salt Canned Peas Score 96

3.Special K Bars Score 3; (Quaker) Granola Bars Score 10; (Quaker) 25% Less Sugar Chocolate Chip Granola Bars Score 26; Kind Bar Score 51

4. Meijer Premium Orange Juice Original Score 32; Meijer Premium Orange Juice Calcium Plus Vitamin D Score 50; Meijer Premium Orange Juice with Omega-3 Score 51

5. Dannon All Natural Low Fat Vanilla Yogurt Score 24; Dannon All Natural Plain Lowfat Yogurt Score 33; Chobani Non-Fat Vanilla Greek Yogurt Score 73; Dannon Fat Free Plain Yogurt Score 96

6.Dole Shredded Lettuce Score 82; Dole Spring Mix (Field Greens; Very Veggie) Score 100

7. Thomas’ Original English Muffins Score 23; Thomas’ 100% Whole Wheat English Muffins Score 30; Thomas’ Double Fiber Honey Wheat English Muffins Score 30

July 2011

Question: Do you have any recipe ideas for the 4th of July? We are having friends and family over for the holiday.
Answer: Independence Day, or the Fourth of July marks the day in 1776 when our founding forefathers signed the Declaration of Independence. On this day, we proudly show off our stars and stripes with a lot of noise and festivities. Spend the day watching your local parade or with friends and family at a community party and enjoy this simple but tasty meal as a wonderful prelude to a night of fireworks.

4th of July Menu
Sour Cream and Onion Burgers
Sweet Potato Wedges
Sweet and Sour Broccoli Slaw
Stars N Stripes Fruit Grill

Recipes:
Sour Cream and Onion Burgers
Makes 8 servings

2 lbs. lean ground beef
1 envelope Meijer dry onion soup mix
1 cup Meijer low fat sour cream
½ cup Meijer dry bread crumbs
1/8 t. pepper
8 whole grain sandwich buns, split
Lettuce and tomato slices, if desired

Heat coals or gas grill. Mix all ingredients, except bun and lettuce/tomato slices. Shape mixture into 8 patties, about ½-inch thick.

Cover and grill patties 4 to 6 inches from medium heat 10 to 15 minutes, turning once, until patties are no longer pink in center and juice is clear. Serve with lettuce and tomato in buns.

Nutrition information per serving: Calories 390; Fat 19g; Carbohydrate 29g; Protein 26g; Cholesterol 85mg; Sodium 670mg; Fiber 2g

Potato Wedges
Slice sweet potatoes into wedges (about 8 wedges per potato). Place wedges on a baking sheet sprayed with cooking spray. Sprinkle the wedges with olive oil and a dash of salt. Bake at 450 degrees for 30-35 minutes or until desired tenderness. (est. 6 potatoes for about 8 servings)

Sweet and Sour Broccoli Slaw
Serves: 10 (1/2 cup per serving)

1 package (3 oz.) chicken-flavored ramen soup noodles, unprepared
1/3 cup red wine vinegar
¼ cup Meijer granulated sugar
¼ cup Meijer olive oil or canola oil
1 package (16 oz.) broccoli coleslaw mix
1/3 cup Meijer sliced almonds

In a 2-quart serving bowl, combine half the flavor packet from the soup mix, vinegar, sugar and oil. Mix using a wire whisk or fork until well blended.

Add broccoli slaw and ramen noodles, breaking the noodles into small pieces. Toss to coat with dressing.

Add almonds; stir to combine.

Refrigerate for at least 10 minutes before serving.

Nutrition information per serving: Calories 146, Fat 9g, Carbohydrate 14g, Protein 3g, Cholesterol 0mg, Sodium 191mg, Fiber 2g. Source: Reprinted with permission from Nutrition Council's More Nutritious and Still Delicious Cookbook, 2005.

Stars N Stripes Fruit Grill
Servings: 4

Carambola, also known as star fruit, when sliced horizontally will form star shapes. Serve as a dessert to your favorite grilled chicken, pork, or beef recipe. Star fruit, also known as carambola, is fun in star shapes as garnish. Serve this colorful fruit grill with grilled chicken, pork or beef dishes.

2 tbsp. Meijer brown sugar
2 carambola, sliced 1/2 inch thick
1 tbsp. Meijer orange juice
4 peaches or nectarines, pitted and halved
1 pineapple, peeled, cored, and sliced into 1-inch rings
1 cup raspberries or blueberries

(Prep Time:25 minutes, Total Time:29 minutes)

1. Coat grill rack with nonstick cooking spray. Preheat grill to medium heat (300° to 350°F). Place carambola, pineapple and peaches directly on grill 3 to 4 minutes, watching carefully to avoid burning. Turn and grill until golden brown.
2. Whisk together brown sugar and orange juice. Add berries.
3. Divide grilled fruit evenly between 4 dessert plates. Top each with berry mixture.

Idea: add a dollop of Greek yogurt on top of the fruit.

Nutritional information per serving (without yogurt): Calories 173, Fat 1g, Carbohydrate 43g, Fiber 7g, Sodium 4mg. Source: TryFoods, Inc.

Question: Can you give me more information on the new "My Plate" program that replaced the food pyramid?
Answer: On June 2nd, the new USDA food icon MyPlate replaced MyPyramid in educating the public about healthy eating. The new MyPlate emphasizes all of the main messages from the Dietary Guidelines for Americans for 2010 that were released in January.
History:
1992: Food Guide Pyramid was revealed (taking place of the “Basic Four” – milk, meat, fruits and veggies, grains)
April 2005: USDA launched MyPyramid: Steps for a Healthier You
June 2011: MyPlate is introduced
MyPlate is designed to remind Americans to eat healthfully; it is not intended to change consumer behavior alone. MyPlate illustrates the five food groups using a familiar mealtime visual, a place setting.
The food groups themselves have basically stayed the same, but with some changes.
Differences between MyPlate and MyPyramid:

MyPlate calls the MyPyramid "meat and beans group" the "protein group" and shows that it is recommended to make about 1/4 of your plate lean protein. Foods included in this group: lean meat, poultry, eggs, beans, peas, nuts seeds, and soy foods.

MyPlate calls the MyPyramid "milk group" the "dairy group" which is pictured to the top right of the plate to show the importance of low-fat or fat-free dairy beverages or foods. It is pictured off to the side to remind us to choose a dairy beverage with meals or choose low-fat yogurt as a side or dessert. This group emphasizes getting calcium with a minimal amount of added fat and sugar.

MyPlate emphasizes fruits and vegetables and encourages Americans to make half of their plates fruits and vegetables.

The final 1/4 of the plate should be grains and following the dietary guidelines it is recommended to make half of your grains whole grains. Examples of whole grains: brown rice, popcorn, oatmeal, whole wheat bread and whole wheat pasta.

We may not eat all of the food groups at one meal or use a plate to eat our meal or snack, but MyPlate reminds us that half of the foods we eat throughout the day should be fruits and vegetables and the other half should be low-fat or fat-free dairy products, grains and protein. An easy ‘meal makeover’ where you follow the MyPlate guidance may help to save some calories.
The new MyPlate focuses on three main messages:
1. Balancing Calories

Enjoy your food, but eat less.

Avoid oversized portions.

2. Foods to Increase

Make half your plate fruits and vegetables.

Make at least half your grains whole grains.

Switch to fat-free or low-fat (1%) milk.

3. Foods to Decrease

Compare sodium in foods like soup, bread and frozen meals - and choose the foods with lower numbers.

Drink water instead of sugary drinks.

Use NuVal™ – the nutritional scoring system – at all Meijer stores to help you choose healthier options in each of the food groups.
For more information, visit www.choosemyplate.gov. 

____________________________

June 2011

Question: I saw a sign for Produce for Kids at my local Meijer store. What is Produce for Kids?

Answer: Meijer is happy to be partnering with Produce for Kids again this year! By purchasing select produce items at your local Meijer store from May 29th to June 25th, you can benefit Children’s Miracle Network Hospitals in your area.

When you purchase one or many of the produce items listed below, the companies will donate money to local Children’s Miracle Network Hospitals. It is a great way to eat healthy and help the community!

Spring 2011 Meijer sponsors
Nature Sweet® Cherubs® and Vine Ripened Cherry Tomatoes
DOLE® Packaged Salads
PureHeart® Mini Watermelon
Highline Mushrooms
California Peaches, Plums & Nectarines
SUNSET® Campari® Cocktail  Tomatoes
Marzetti® Salad Dressing in the Produce Department
Mexican Hass Avocados
Green Giant® Klondike Rose & Red potatoes
RealSweet® Vidalia® Onions
Well•Pict Berries® Strawberries
TopLine® Mini Cucumbers & Tomatoes on the Vine

Try this Produce for Kids recipe. For more delicious recipes, visit www.produceforkids.org.

Tangy Grilled Chicken
Serves 4
Preparation Time: 30 minutes

4 chicken breasts (3 oz. each)
4 Tbsp. red wine vinaigrette

Sheppard Salad:
2 cups TopLine® mini cucumber, peeled, diced
2 cups NatureSweet® Cherubs® tomatoes, cut in half
1/4 cup green onion, sliced
1/4 cup fresh parsley, roughly chopped
3 Tbsp. red wine vinaigrette

1. Put chicken and vinaigrette in a zip lock baggie, place in refrigerator, and let marinade for at least 30 minutes.
2. While chicken is marinating, create the Sheppard salad by combining cucumber, tomatoes, onions, parsley, and vinaigrette in a mixing bowl. Cover and let sit in
refrigerator.
3. Remove chicken from marinade, pat dry.
4. Grill/broil or pan-fry chicken on medium/high until golden in color and firm to the touch, about 3-4 minutes per side, until fully cooked.
5. Top with Sheppard salad.

For a complete meal, serve Tangy Grilled Chicken with:
½ cup roasted Green Giant® red potatoes
½ cup vanilla ice cream with ½ cup chopped cherries and plums on top
1 glass of 1% milk
This meal provides 575 nutrient rich calories.
Source: Produce for Kids (www.produceforkids.org)

Question: I recently discovered that my son has a soy and egg allergy. In my fridge I found Meijer brand ketchup and also three different styles of Meijer mustard. Can you tell me if these condiments are safe for us?
Answer: We have a Meijer Brand Allergen List on our Healthy Living website that provides the information about the 8 major allergens (including soy and egg) for different Meijer brand products. To access this list, go to www.meijerhealthyliving.com. Then, click on the link for the "Meijer Brand Allergen List" under the 'Special Diets' heading. This list does include information on some of our Meijer brand ketchups and mustards. If your products are not on the list, feel free to email me through the website with the UPC codes of the products and we can check on the spices for you.

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May 2011

Question: What is MPerks? 
Answer: MPerks is our new digital coupon program at Meijer. You can easily save on your favorite national brand and store brand items (even produce). All you have to do is sign up at www.mperks.meijer.com. Put in your 10-digit cell phone number (you do need a cell phone that can receive text messages to sign up) and a passcode. Then, click on all of the digital coupons you want! There are numerous pages of coupons, from cereal to shampoo.
Then, when you check out at Meijer, click on the “mperks” icon on the screen, type in your cell phone number and the coupons will automatically deduct from your total. It is that easy! No cutting coupons or carrying paper coupons around the store.

Question: What does it mean when a product states “made with organic ingredients” on the label. Is it 100% organic?
Answer: The statement “made with organic ingredients” means that the product contains at least 70% organic ingredients.

Below are the definitions of the different organic labeling statements: 

Organic Labeling

100% Organic. Products that only contain organic ingredients (not including water and salt).

Organic. Products that contain at least 95% organically produced ingredients (not including the water and salt).
 The USDA organic seal can be used on products that contain at least 95% organically produced ingredients. The use of the seal is voluntary.

Made With Organic Ingredients.  Products that contain at least 70% organic ingredients.

Products that Have Less Than 70% Organic Ingredients. These products cannot be specifically labeled as organic on the main display panel, but they can identify the specific ingredients that are organic in the ingredient statement.

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April 2011

Question: While most people are trying to lose weight, I am trying to gain weight. Do you have any tips?
Answer: For some, gaining weight can be as hard as losing weight is for others. You can still eat healthy and gain weight. The key is to continue to follow the MyPyramid guidelines and choose a variety of foods from all of the different food groups in addition to adding a few tricks to increase calories. Try these ideas below:

• Eat more frequently. If you have a small appetite, try eating five or six times a day.
• Drink beverages 30 minutes before and after meals instead of with meals. This will allow for you to eat more food during your meal.
• Fortify soups, casseroles, mashed potatoes and milk with 1 to 2 tablespoons of dry milk powder.
• Top your salads with healthy oils such as olive oil, whole olives, avocados, nuts, and sunflower seeds.
• Sprinkle your usual foods with some concentrated calories, such as grated cheese on soup, a spoonful of sour cream on a cup of chili or spread peanut butter or almond butter on a whole-wheat muffin.
• Choose foods with concentrated calories including dried fruits, nuts, peanut butter and cheese.
• Prepare oatmeal with milk instead of water. Complete the oatmeal with powdered milk, margarine, honey, dried fruits and/or nuts after cooking.

Source: American Dietetic Association

Question:  Do you have a fun Easter recipe for kids?
Answer: Try these fun and delicious Strawberry Easter Bunnies. They are easy and fun to make and your kids will have a blast creating the bunny faces.

Strawberry Easter Bunnies

1 package Chocolate Candy Coating (or dark chocolate morsels)
1 container Fresh Strawberries
1 small package Meijer Sliced Almonds
Decorative Icing – in a variety of colors

• Melt Chocolate Candy Coating according to directions on package.
• Wash and dry the fresh strawberries.
• Dip about 2/3 of each strawberry in melted Chocolate Candy Coating.
• Set aside on wax paper to dry. (or place in the refrigerator)
• When dry, insert 2 almond slices slightly above the Chocolate Candy Coating, to form ears.
• Create eyes, nose and whiskers with decorative icing.

Recipe adapted from: http://www.candiquik.com/spring2011/r_strawbunny.html

For more Spring and Easter ideas, visit all of our Meijer stores on Saturday, April 16th for our Taste of Meijer Spring Event. From 11am to 4pm, enjoy food samples and pick up coupons and recipes.

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March 2011

Question: How much fiber should I eat each day?
Answer: It is recommended to get between 25-30 grams of fiber in your diet each day. Fiber is definitely something that we need to work on getting enough of in our meals and snacks. A recent study showed that eating fiber may help us live longer. 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 a 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 immunity by supporting beneficial bacteria that reside in the intestines. 
Americans average about 15 grams fiber daily.  Dietary recommendations for fiber are 25 grams per day for women and 30 grams 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.

Question:  Do you have a fun and easy recipe for St. Patrick’s Day?
Answer: Celebrate this St. Patrick’s Day enjoying a warm and flavorful pot of Irish stew.  Our healthier version of this favorite is budget friendly and sure to please your family.

Irish Stew
Serves 4

Ingredients
In a gallon size zip seal bag combine: 2 1/2 Tbsp. flour, 1/4 tsp. salt or meat tenderizer, and 1/8 tsp. pepper
1 Tbsp. Meijer canola or olive oil
1 lb. Stew beef (1” cubes)
1 large onion, chopped
1 - 14 oz. can reduced sodium beef broth
1 - 14.5 oz. Can Italian seasoned diced tomatoes
1 1/2 Tbsp. Garlic and Herb Mrs. Dash Seasoning Blend
1 Stalk celery, diced
1 cup baby carrots cut in half
2-3 Medium Potatoes washed and cut in 1” cubes
1 Cup Meijer frozen peas

Directions:

1. Add cubed meat to flour mixture in zip lock bag; seal and toss to coat.
2. Heat oil in medium-large stock pot, add 1/4 cup diced onion and brown 1 minute.  Add meat and brown on all sides.
3. Add broth, tomatoes with juice, Mrs. Dash seasoning and celery.  Bring to a slow boil then reduce heat to medium-low and cook 30 minutes. (Do not bring to a full rolling boil - doing so would make the stew meat tough.)
4. Add Remaining vegetables and cook over medium-low heat until vegetables are tender (about 45 minutes).

Alternately:  Brown meat with flour coating in oil in a slow cooker or crock pot.  Add all remaining ingredients and cook on low-medium heat 6 to 8 hours.

Nutrition Information (per serving):  Calories 432, Fat 13.5g, Cholesterol 109 mg, Sodium 473 mg, Carbohydrate 34g, Fiber 8g, Protein 43g.

Serve with:  Red grapes for dessert

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February 2011

Question: What is this new thing I am hearing about called “nutrition keys”?

Answer: At the end of January, the Grocery Manufacturers Association (GMA) announced its new industry developed Front of Package nutrition labeling program for processed foods.  The change was designed to help consumers make better food choices and provide some consistency in front of package nutrition call outs in the food industry; definitely a move in the right direction to help increase consumer awareness.
Just a few years ago the FDA cracked down on the packaged food industry for the confusing array of nutrition related statements and icons used on the Front of Packages.  The FDA has been evaluating labeling concepts and planned to make recommendations to the food industry, but GMA beat them to the punch!  The front of package icons, called “nutrition keys” are in addition to the government required “Nutrition Facts” panel. 
What you’ll see: 
The “Nutrition Keys” will be posted on the Front of packages and will identify four basic nutrition concerns on most packages (smaller products may use fewer keys due to space limitations on packaging).  Per individual serving, the keys will identify:

1. Calories
2. Saturated Fat
3. Sodium
4. Sugar

These nutrients, along with total calories, are significantly associated with public health concerns such as obesity, diabetes and heart disease. 
In addition to the four basic “keys”, food makers can include up to two of the following eight “positive nutrients” to highlight on front of package labels:  Potassium, fiber, vitamins A, C and D, calcium, iron, and protein.
Critics of the new “Nutrition Keys” program are less trusting of the food industry.   FDA officials were concerned that the positive nutrient claims could confuse consumers and be used to make unhealthy foods appear nutritious. 
The Bottom Line
The FDA will still look for a science based approach to set criteria for front of package labels.  In the meantime, it is a positive step that manufacturers are using a consistent set of icons to inspire consumer awareness of the nutrition quality of the foods they eat. 
At Meijer, we remain committed to the NuVal nutrition scoring program.  NuVal evaluates overall food quality and considers over 30 nutrients to assign a single nutrition score to rate the overall nutrition a food provides. Scores range from 1 to 100, the higher the number the more nutritious the food.  In addition, NuVal considers fresh produce, meat and seafood – not just packaged food.  So, while the “nutrition keys” give you a snapshot of a food product’s nutrition contribution, NuVal gives you the whole nutrition picture in one simple number. 

Below are three important take home messages from these new guidelines:

1. Fiber: Whole Grains, Legumes, Fruits and Vegetables. Americans are not getting enough fiber in their diets. The best sources of fiber include whole grains, cooked dry beans and peas, vegetables, fruits and nuts. Most people eat more than enough grain foods but not enough whole grains. In fact, most people are so busy they resort to low-fiber processed foods on the go, but a little extra planning can help you and your family consume more fiber-rich foods. Tip: Toss beans in salads, soups, stews, casseroles and tacos. Choose brown rice, 100% whole wheat breads and whole grain cereals. Continue to aim for at least 5 servings of fruits and vegetables a day by topping your cereal with sliced bananas, enjoying a dark green salad with lunch and serving sliced pineapple with dinner.
2. Lower Sodium. Work on limiting the salt/sodium in your meals and snacks. The sodium/salt limit has been lowered to 1500mg a day and this is about half of what most people eat in one day. The previous recommendation was set at 2300mg a day. Most of the salt that Americans eat is from packaged foods and meals eaten away from home. Tip: use salt-free seasonings and herbs to flavor foods and decrease the amount of salt you add to your food at the table. Try to prepare more meals at home by using our recipes at meijermealbox.com.

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January 2011

Question: I was looking at the weekly meal planner and noticed there are things I don't like or am allergic to (ex. pork chops and crab). Are there alternatives to these items?
Answer:
The Weekly Nutritious Menu, available on www.meijermealbox.com/healthy-living, is a great resource to use when planning menus. Two of our Meijer Healthy Living Advisors put together these dinner menus following the weekly sale ads. This way, you are eating a balanced, nutritious meal that is based on sale items – saving you time and money! Just print off the weekly nutritious menu and shopping list and you are set for the week.
The weekly menu is a guide to help you start your menu planning. If you do not like an item or are allergic to a food, simply substitute another item in its place. If you do not like pork chops, insert a chicken recipe or other main dish idea from a previous week that you enjoyed. We post a few of the previous weeks’ menus on the site so you can refer to them. Or, you can search for a new entrée on www.meijermealbox.com or use a recipe you already have on hand. If you don’t like a side item, such as broccoli, simply substitute another vegetable that you enjoy in its place. The weekly menu is meant to be changed to your liking and needs.

SAVE THE DATE! On Saturday, January 22nd, all of our Meijer stores will be having an Overall Health Event entitled, “New Year, New You”! Stop by your local Meijer store from 11am to 1pm and pick up a free Healthy Living booklet with recipes, weight management tips and total health tips. You can also sample some healthy food and pick up coupons. Happy New Year!

Question:  Does Meijer carry organic vegetables?
Answer: At Meijer, we do carry a variety of organic produce items, including organic vegetables. We offer organic mushrooms, green peppers, onions, potatoes, cucumbers and tomatoes, to name a few. The organic produce items are labeled as organic on the shelf tag or on the product itself, such as on the package of the organic Earthbound Farms salad blends.

We also carry more local items. Our definition of ‘local’ is an item that is grown anywhere in the five state region where we have stores. This includes Michigan, Ohio, Kentucky, Indiana and Illinois.

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December 2010

Question: Do you have any suggestions for gifts to give my friends?
Answer: This holiday, create personalized gift baskets for friends and family on your gift list.  Personalized gift baskets are thoughtful, a great value, and can be uniquely designed for that special person. 
The Sports Enthusiast: Include mixed nuts and pretzels for snacking. Add in Meijer brand MVP to quench thirst.  Pack in sports memorabilia (stat books, sporting magazines, posters, team flags, logo balls), and finish off with their favorite team apparel, such as T-shirts or lounge pants. 
The Natural Health Nut:  Start with a sampling of Meijer brand Organic snacks, organic salsa, organic peanut butter and organic or Meijer Naturals crackers.  Add in a variety of specialty teas for sipping, enhanced water beverages for energy and focus, and finish off with a calming music CD for meditation.  “Wrap” this gift basket in a Meijer reusable shopping bag.
The Amateur Chef: Begin with a great cookbook or a collection of your favorite Meijer Healthy Living recipes.  Add in Meijer Multigrain Extra Pasta, Meijer Gold Pasta Sauce, Meijer Organics Extra Virgin Olive Oil, and a nice bottle of your favorite wine.  Build this basket in a stock pot, colander or large skillet along with cooking utensils, festive decorative kitchen towels, and an oven mitt to make this gift truly special.
The College Student:  Start with a large holiday tin filled with your own special homemade chocolate chips cookies (use white whole grain flour for healthier cookies). Include hot cocoa mix and some healthier snacks such as roasted nuts, dried fruit and Meijer Naturals microwave popcorn.  Add a Meijer gift card for gas or groceries and finish with a recent framed family picture.

Question:  Do you have a recipe for a good side dish to bring to a holiday gathering?
Answer: Try this Holiday Bow-tie Pasta, Shrimp and Crabmeat salad recipe listed below. It is colorful and delicious!

You will find this recipe in the free booklet that will be distributed at all of our Meijer stores on Saturday and Sunday, December 11th and 12th for the Taste of Meijer event. Stop by each of the different booths around the store to get holiday entertaining ideas and recipes. The event is from 11am to 4pm on Saturday, December 11th and from 12pm to 5pm on Sunday, December 12th.
Holiday Bow-tie Pasta, Shrimp and Crabmeat Salad
This is a great addition to your holiday buffet or to take to a potluck dinner.  Serves 12-16. Festive bow ties dress up this light and refreshing pasta salad. The salad dressing and pasta can be prepared up to 2 days in advance, refrigerated separately. The salad is best if the ingredients are tossed together on the day of serving.

Salad
1 pound bow-tie pasta ($1.24)
1 Tbsp. Meijer canola oil (on hand)  
Salt (on hand)
½ cup minced green onion ($0.25)
1 cucumber, finely chopped ($0.67)
¾ cup finely chopped celery ($0.50)
½ cup coarsely grated carrot ($0.50)
8 oz. crabmeat, coarsely chopped ($2.91)
4 oz. well-drained cooked tiny coldwater bay shrimp, chopped ($2.52)

Salad Dressing
¾ cup Meijer mayonnaise ($0.72)
6 Tbsp. Meijer lite sour cream ($0.27)
3 Tbsp. freshly squeezed lemon juice (on hand)
2 Tbsp. Meijer cider vinegar (on hand)
2 Tbsp. Meijer sugar (on hand)
1 ½ Tbsp. Meijer canola oil (on hand)
¾ tsp. celery seed (on hand)
Salt and pepper (on hand)

1. To make the salad dressing: Combine all the ingredients in a small bowl and whisk until smooth; taste for seasoning. Refrigerate until needed. The dressing can be made up to 2 days in advance.
2. To cook the pasta: Bring a large pan of water to a rapid boil. Quickly stir in the pasta and cook until al dente (tender but still firm to the bite), about 10 minutes. Pour the pasta into a colander and drain well; do not rinse. Put the pasta in a large bowl or baking pan and toss with vegetable oil and salt; let cool.
3. To assemble the salad: toss the cooled pasta, salad dressing and remaining ingredients together well. Refrigerate for at least 30 minutes before serving, to allow the flavors to blend.

Nutrition information per serving:  250 calories, 9g fat, 32g carbohydrate, 10g protein, 62mg cholesterol, 397g sodium

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November 2010

Question: Is NuVal, the nutritional scoring system, a good guide to use if I have diabetes?
Answer: The NuVal™ Nutritional Scoring System scores food from 1 to 100 based on the overall nutritional value of the food.  NuVal is an independently developed program that is scientifically based.  Look for NuVal scores on the shelf price tags of your favorite store brand and national brand products and easily compare them to make healthier choices.
NuVal can be helpful for everyone – including people with diabetes and people trying to prevent diabetes.

• A study was conducted at the Harvard School of Public Health linking NuVal scores to health outcomes. The study included 110,000 participants and revealed that NuVal scores were significantly associated with the risk of cardiovascular disease and diabetes. In other words, the higher the NuVal scores were in the individual’s diet, the lower the risk of these diseases.

• NuVal helps people with diabetes because it considers fiber and the glycemic index (a measure of how foods impact blood glucose or sugar) in the way that it scores each food product. High fiber foods and lower glycemic foods assist in managing blood sugar levels in people with diabetes. Foods with higher NuVal scores will have a better overall health profile, including fiber content and glycemic index, than foods with lower NuVal scores.

If you or someone you know has diabetes or is trying to prevent Type 2 diabetes, visit your local Meijer store on Saturday, November 6th from 11am to 1pm for information, samples and coupons.

Question:  I have diabetes. Should I get a flu shot this year?
Answer: According to our Meijer pharmacists, yes, it is recommended to get a flu shot. Vaccination is especially important for people with diabetes because high glucose levels can weaken the immune system. In diabetics, a bad case of the flu can mean a long illness, hospitalization or even death. People with diabetes are nearly three times more likely to die from complications of the flu than people without diabetes.
Getting a flu shot won’t guarantee 100% protection, but it will make it much harder for you to get the flu over the next 6 months. For extra protection, you might want to ask your family and close friends to get vaccinated as well. (You are less likely to catch the flu if the people around you aren’t sick.)

Here are a few other tips for preventing the flu:
• Make sure that you (and the people around you) cover your nose and mouth with a tissue when coughing or sneezing. Immediately throw the tissue away.
• Wash your hands often with soap and warm water for at least 20 seconds. You can also use alcohol-based hand sanitizers.
• Avoid touching your eyes, nose or mouth as much as possible.
• Try to stay away from people who are already sick.
• Take a vitamin C tablet daily.

Flu shots and vaccinations against pneumonia are available at all Meijer Pharmacies. Flu shots are $24.99 each, but ask your Meijer Pharmacist about whether your insurance will cover the cost. They will also be happy to answer any other questions you may have. For more information about flu or pneumonia shots, visit meijer.com/pharmacy.

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October 2010

Question: Are there any foods I can eat that boost my immune system during cold and flu season?
Answer: This season, load your shopping cart with these immune boosting foods to help prevent colds and flu.
Green Tea. Green tea contains plant antioxidants called polyphenols that are thought to boost the immune system. However, don’t add milk to your green tea – the protein in the milk will bind do the polyphenols making them ineffective.
Yogurt. Yogurt contains probiotics. This “good bacteria”, if consumed on a regular basis, may help your immune system to work better, improve digestion and reduce the occurrence of intestinal infections.
100% Orange Juice. This juice is a delicious way to sneak in some important immune boosting vitamins and minerals including vitamin C – an antioxidant that helps the immune system – and folate, which assists the body in making new cells to support the immune system.
Nuts. Including almonds and walnuts provide your body with vitamin E – an antioxidant that helps the immune system by protecting cell membranes and essential fatty acids. Vitamin E is also found in vegetable oils.
Whole Grains. Look for 100% whole wheat bread, whole wheat pastas, brown rice and oatmeal. These contain fiber in addition to vitamin and minerals.
Lean meat, poultry and seafood. Protein is essential for the body’s cells, tissues and organs – in building, repairing and maintaining. Look to your Meijer meat case for great protein options – lean pork, lean beef, poultry, fish and seafood. Also, include eggs for protein.
Produce. You can’t go wrong in this department. These disease-fighters are packed with antioxidants. Dark green, yellow and orange produce, such as spinach, kale, broccoli, carrots and sweet potatoes, contain vitamin A. Choose hot peppers to break up congestion and provide your body with more antioxidants. Fresh citrus fruits, such as grapefruits, provide potassium.
Don’t forget to stop by your Meijer pharmacy to get your annual flu shot. Everyone that gets a flu shot will receive a 2011 Planner filled with over $80 worth of coupons (while supplies last). Visit meijerpharmacy.com for flu shot schedules.
For more information and recipes using these foods, visit www.meijermealbox.com and www.floridajuice.com.

Question: A recent bone density scan informed me that my bones were not as strong. Is there something I can do to increase my bone strength and decrease my risk of osteoporosis?
Answer: Make small health changes in your diet and lifestyle to decrease your risk of chronic diseases and unfavorable health conditions. What you choose to eat and how often you are physically active can both have big impacts on your overall health. Review the healthy living tips below and create a plan for a healthier you and prevent osteoporosis.

• Eat a balanced diet with plenty of Calcium and Vitamin D. Calcium is important for women to help build and strengthen their bones to reduce the risk of osteoporosis. Vitamin D helps our bodies to absorb calcium, so it is recommended to take Vitamin D when having Calcium.
• Spread Calcium intake throughout the day to increase absorption. Research shows that our bodies absorb up to 500 milligrams of Calcium at one time.
• Fill your grocery cart with foods that contain calcium: milk, yogurt, cheese, tofu, spinach, broccoli, fortified breads and cereals.
• Talk to your Meijer pharmacist about taking a women’s multivitamin with Calcium and Vitamin D or to your physician about a Calcium supplement.
• Try to get three servings of dairy foods each day. One serving is equal to: 8 ounces of low-fat milk, 8 ounces of low-fat yogurt or 1 ½ ounces of cheese.
• Talk to your doctor or health care provider about bone health.
• Do regular weight-bearing exercise. (check with your physician before starting an exercise program)
• Limit alcohol intake and avoid smoking.
• Visit your doctor for routine exams and screenings. Prevention is key and the earlier that a health problem is detected, the easier it is to cure or prevent complications.

Visit www.meijermealbox.com weekly to get dinner menus and more simple solutions for a healthy life.

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September 2010

Question: Do you have any fun after school snack ideas for kids?
Answer: Everyone needs a variety of nutrients every day to keep the body going strong! Unfortunately, many people fall short when it comes to getting enough of several key nutrients. Use snacks as a way to help you and your kids fill the nutrition gaps. Try some of the fun snack ideas provided below.
Fruit and Cheese Kabobs
Use a colored straw or coffee stirrer and put 2 melon chunks on the straw with a cube of Meijer 2% milk cheese in between. Vary the type of fruit and cheese to the kabob to add different colors and flavors to your healthy snack.

Salad Shaker
Place lettuce from a packaged salad mix into a small, resealable sandwich bag. Add your favorite veggies – such as shredded carrots, celery, bell peppers, and grape tomatoes.  Drizzle a small amount of your favorite light salad dressing on the mixture. Seal, shake and dig in!

Cheese Hammers
Cut a variety of Meijer low fat cheeses into small cubes. Poke a Meijer pretzel sticks into each one to make cheese hammers. You can also make a cheese tower by connecting more cheese cubes and pretzel sticks together.

Fruit Salad Cones
Mix together 1 cup Meijer low fat vanilla yogurt, 1 sliced banana, 1 (11oz) can Meijer Mandarin oranges (drained), 1 (8 oz) can Meijer pineapple chunks (drained), and ¼ c Meijer miniature marshmallows. Spoon into 3-4 Meijer ice cream cones.

Veggie People
Make people out of vegetables that the kids enjoy:

• Bodies could be baby carrots, celery sticks, grape tomatoes, or cucumber slices.
• Arms/legs could be pepper strips, baby carrots, or celery sticks.
• Heads could be radish slices or cucumber slices.
• Eyes could be diced vegetables or olive slices

PB & J Sushi
Flatten whole wheat bread with a rolling pin and cut off the edges. Spread peanut butter and jelly on bread. Roll up and cut into bite size pieces. 

Apple Peanut Butter Pizza                                                                                                   Makes 10 pizzas
2 large golden delicious or granny smith apples                                                                           ¾ cup creamy peanut butter or almond butter
1/3 cup dried cranberries                                                                                                             1/3 cup low fat granola

Using an apple corer, core the apples.  Cut each apple crosswise into 5 rounds. Using a small spreader, spread about 1 tbsp. of the peanut butter on each apple slice.  Sprinkle the slices with, dried cranberries and granola and serve.

Question: Do you have any ideas for back to school lunches?

Answer: Try this delicious Produce for Kids Turkey Veggie “Sushi” recipe for a fun and colorful lunch idea. When you purchase certain produce items during the Fall Produce for Kids campaign (September 5th – October 2nd), you will help support educational programming for kids.

Turkey Veggie “Sushi”

Serves 4
2 (9-inch) spinach or multi-grain tortilla ($0.87)
4 tbsp. Meijer Light Ranch salad dressing ($0.22)
6 slices Markets of Meijer deli turkey breast ($2.40)
1 cup cooked Meijer instant rice ($0.22)
1/2 cup grated or shredded carrots ($0.60)
4 slices peeled Topline® seedless cucumber, cut into thin strips ($0.50)
1/2 cup DOLE® or Earthbound Farm® packaged salad, cut into thin strips ($0.25)
2 medium slices SUNSET® Campari® tomato or NatureSweet® cherry tomatoes, cut into thin strips ($0.44)
2 slices reduced-fat cheddar or provolone cheese, cut into strips ($0.50)
Directions:

• Heat tortilla in microwave on HIGH for 15 seconds. Spread out on a work surface. Coat tortilla evenly with a thin spread of dressing.
• Arrange turkey slices over tortilla. Pile rice onto one-half of the turkey; press down to flatten a bit.
• Arrange shredded carrots, cucumber strips, lettuce, tomato, and cheese strips in a line on top. Wrap and roll tortilla around rice and veggies. Place seam-side down; cut “sushi” into 2-inch-long pieces.

Recipe adapted from: www.produceforkids.org.
Serve with:
Stemilt Growers Apples or Michigan Apples
Marzetti Caramel Dip
Glass of water

Produce for Kids Fall Campaign
For the 4th year in a row, Meijer will be hosting the Produce for Kids (PFK) campaign to raise funds for PBS KIDS®, as well as educate kids and parents on the benefits of eating healthy with fresh produce. Since 2007, Meijer has helped to raise more than $100,000 as part of the PFK campaign to help support PBS KIDS®.
During the fall campaign time period of September 5th to October 2nd, 100% of funds raised will benefit PBS KIDS® in support of educational programming, online resources, outreach materials, and health initiatives for kids.  The campaign sponsors outlined below support the campaign by making a per unit donation for every item sold during the campaign time, so the more produce sold, the more money we raise for kids!
The campaign is supported and sponsored by the following produce suppliers:

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August 2010 

Question: Do "fortified" cereals receive a higher score on the NuVal nutritional scoring system?
Answer: If a cereal (or other food) is fortified with vitamins or minerals, it can potentially raise a score (over an identical product that has not been fortified), but there is a limit as to how high the score can go. Fortified nutrients are capped to prevent them from over-influencing the total NuVal score.
The NuVal™ System is an easy-to-use, science-based food nutrition scoring system that helps to quickly see the nutritional value of the foods you’re buying. NuVal provides one simple score, from 1 to 100. The higher the nutritional value, the higher the NuVal™ Score. Look for NuVal scores on your favorite products at your local Meijer store. For more information, visit nuval.com.

Question: What is Meijer Homegrown?

Answer: Meijer has teamed up with over 65 local growers and farmers in the five states (Ohio, Michigan, Illinois, Indiana and Kentucky) where we live to provide you with the highest quality fresh produce.  Unlike many other retailers, Meijer builds relationships directly with local farmers and inspects product quality before it hits our store shelves. 

Keep it close to home and get the best produce fresh from the family farm to the family table.  There are many benefits to buying homegrown including:

• Supports your local economy. 
• Contributes to a Sustainable Environment: Homegrown produce travels fewer miles, resulting in lower emissions from transportation.
• Homegrown is often less expensive, adding to your financial bottom line!
• You get the freshest, best tasting and most nutritious produce available.

For more information on homegrown produce, local farmers and what seasonal produce is available at Meijer now, go to www.meijermealbox.com.

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July 2010

Q: Are NuVal scores adjusted for "positive" additives such as probiotics? (NuVal is the nutritional scoring system that looks at over 30 nutrition components of a food product and boils it down in to one number 1-100, 100 being the healthiest choice)
A: NuVal does not give consideration to non-nutrient food additives at this time, such as probiotics or plant sterols because these items do not add or detract from the nutritional value. Of course, consumers may still benefit from these additives.
 
Q: What can you make with frozen fruit other than smoothies?
A: Below are six different ways you can use frozen fruits. With the abundance of fresh berries and other fruits in our stores now, it is a great idea to freeze them to enjoy later in the year. Or, purchase frozen fruit year-round to enjoy the sweet, juicy flavor and receive nutritious benefits!

Frozen Fruit Use #1: Smoothies. The easiest and best use for frozen fruit is to make smoothies. Because the fruit is frozen, there is no need to add ice. Just combine ½ cup of yogurt, ½ cup of milk or juice and ½ cup of frozen fruit in the blender. Whirl it around, and you have a fast, easy, healthy and delicious smoothie! Try different combinations - strawberry and banana, strawberry and blueberry, raspberry, coconut and strawberry or mango and peach.

Frozen Fruit Use #2: Fruit Sauce. Fruit sauce made with frozen fruit is easy to make and is great on pancakes, waffles, frozen yogurt or ice cream. Just cook 1 tablespoon of cornstarch with 1/4 cup orange juice. Stir in 2 cups frozen fruit and cook until it bubbles. If you like, you can strain the sauce and make a syrup. This is delicious with strawberries, blueberries or raspberries. Try the blueberry syrup recipe below:
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

Frozen Fruit Use #3: Desserts. Frozen fruit also works very well in desserts. Make a strawberry sauce and pour over strawberries in a strawberry short cake. Use frozen peaches or berries to make a cobbler and serve warm with vanilla ice cream, vanilla yogurt or frozen yogurt.

Frozen Fruit Use #4: Replace Fresh Fruit. When frozen fruit is thawed, it can sometimes have an undesirable texture. For this reason frozen fruit works best in cooked dishes. However, if the texture doesn’t bother you there are many more options available to you.  Slice up some strawberries to add to a spinach salad.  Or put frozen strawberries, mango slices and frozen blueberries on a fruit pizza.  Put any type of sliced, thawed frozen fruit on a tortilla spread with cream cheese, and roll up for a quick snack.

Frozen Fruit Use # 5: Baking.  Thaw frozen blueberries or raspberries beforehand for muffins.  Stir them into your batter and enjoy the delicious taste of fruit when it is not in season.  You can also mix thawed frozen berries into a pancake batter.  When making a pie, make sure to thaw and drain the frozen berries beforehand.  Otherwise, the filling will be runny.

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June 2010

Question: Can you give me some names of cereals that are gluten free? I like oatmeal and corn flakes but I am not sure if I can eat them.

Answer: On our Meijer Brand Allergen List (provided on the Healthy Living tab at www.meijermealbox.com under the heading "Special Diets", click on the "Meijer Brand Gluten Free Product List" link), the Meijer Brand Quick Grits (24 oz.) (UPC #4125004909) and the Meijer Brand Instant Butter Flavored Grits (12 oz.) (UPC#4125004910) are gluten free.

On the National Brand Allergen List (also provided on the Healthy Living tab at www.meijermealbox.com under the heading "Special Diets", click on the "National Brand Gluten Free Product List" link) there are a variety of cereals that are gluten free including: Nature's Path Honey'd Corn Flakes (UPC#5844960128), Nature's Path Crispy Rice (UPC#5844955000), Nature's Path Organic Puff Cereal (UPC#5844986004), Nature's Path Koala Krisp (UPC#5844986003), Glutino Honey Nut Cereal (UPC#67852301051) and Glutino Apple Cinnamon Cereal (UPC#67852301050).

Q: Can NuVal, the nutritional scoring system, be used for special diets (such as low sodium, low fat, etc.)?
A: NuVal does not reflect special diets, such as low fat or low sodium, and customers looking for specific nutrient levels will still need to review the Nutrition Facts Panel (NFP). However, all the key nutrients that negatively or positively impact health are factored into the scoring process.  For example, saturated and trans fat, which may impact the risk of heart disease, tend to lower a product's score.  Fiber, which has many positive health benefits, tends to raise a score. 
If you have a specific nutrient that you are focusing on, NuVal can still be of benefit.  Find those foods that meet your criteria on that specific nutrient, and then choose the options with the highest NuVal score.  In this way, you'll meet your specific dietary needs and maximize your nutrition at the same time. 
 

• Some brands of hot dog and hamburger buns can score in the single digits, others, such as Aunt Millie’s 100% whole wheat hamburger and hot dog buns (31) provide you with a nice nutrition upgrade. (Meijer lowfat wheat hamburger buns are a 30)
• When making pasta salad, pastas with added nutrients can make a difference. Some brands of pasta receive a score of 48, while Barilla Plus pasta and Meijer Multigrain Extra pasta score 91 out of 100 on the NuVal scale.
• More nutritious chips and snack foods exist. Try Snyder’s Restaurant Style tortilla chips at 38. These are a step up. Where some pretzels can be in the single digits, serve Meijer Honey Wheat Pretzel Braids (23) or Synder’s Multi Grain pretzel sticks (29).
• Enjoy a punch with healthy fruit juices – Tropicana Orange Juice with Calcium (51), Tropicana Trop50 Orange Juice with Calcium (81) or Bolthouse Farms Berry Boost Fruit Smoothies (81).
• Of course we are not surprised that fruits and vegetables score high on the NuVal score because they are excellent sources of nutrients. These items are great to add to any cookout. Make your meal festive by serving blueberries (100) and strawberries (100) or enjoy slices of fresh pineapple (99). Serve your chips with delicious, refreshing homemade salsa (tomatoes NuVal score 96).
• Flank steak (34) is a 10-point upgrade over baby back ribs. Chicken breast (39) or Meijer extra lean ground beef (32) is a more nutritious option than 80% lean hamburgers at 26. Or try salmon – Atlantic salmon is 87.

Other Tips:

• Rosemary, thyme, sage and parsley or herb blends like Herbs de Provence enhance poultry, meats and vegetables.
•  Fresh ground pepper, onion and garlic are always healthy flavor boosters as well as fresh citrus zest  (lemon, lime, orange)

Berry Trifle (bring ingredients to station for each DJ to make their own)

Time:  20 Minutes                                          
Makes:  12 Servings

1 Prepared Angel Food Cake
3 Cups Prepared Vanilla Pudding (from skim milk)
¼ Cup Strawberry Preserves
2 Cups Fresh Sliced Strawberries
2 Cups Fresh Blueberries
2 Tbs. Almond Slivers, toasted
 
1 Cup non-dairy Whipped Topping, thawed OR—    

            ½ Cup Whipping Cream
            1 Tbs. Granulated Sugar
            ½ Tsp. Pure Vanilla Extract

Method:

            Cut cake into 1-inch cubes.  In a trifle bowl or 2-quart glass serving bowl layer half of the cake cubes.  Dot with half the preserves.  Top with half of the fruit and almonds.  Spread half of the vanilla pudding evenly over the layer of fruit.  Repeat layers.  Cover and chill for three hours. 
            Prepare whipped topping by beating whipping cream, sugar and vanilla extract until soft peaks form.  Spread whipped topping on top of the trifle and garnish with sliced strawberries and blueberries.

            TIP:  Even with the use of real whipping cream for topping, this dessert is moderate in fat intake.  Lite or fat free nondairy whipped topping (i.e. Cool Whip) can be substituted to further lower the fat content of this recipe.

Nutrition Analysis (Approximate, per serving): 230 calories, 5g protein, 4.5g fat, 2.5g saturated fat, 17 mg cholesterol, 40g carbohydrate.

Kaleidoscope Pops
2 cups colorful fruit, diced
2 cups Mott's apple juice
6 paper cups (6-8 oz. each)
6 craft sticks

Divide diced fruit between cups. Fill evenly with apple juice. Place cups on level surface in freezer. Freeze until partially frozen, approximately 1 hour. Insert craft stick into center of each pop. Freeze until firm.
Makes 6 servings.
Nutrition Information Per Serving: 60 calories; 0 g fat; 0 mg cholesterol; 0 mg sodium; 16 g carbohydrates; 1 g fiber; 1 g protein. Source: Mott’s.

Lime Grilled Chicken
Servings:4
5 T.  lime juice
2 T.  Meijer honey
1 garlic clove, minced
1/2 t. lemon pepper
4  (5- to 6-oz.) boneless, skinless chicken breast halves
 
1. In a large resealable plastic bag, mix lime juice, honey, garlic and lemon pepper. Add chicken to bag; seal and shake to coat. Refrigerate at least 30 minutes, turning occasionally.

2. Coat grill rack with nonstick cooking spray. Preheat grill to medium-high (350°F to 400°F).
 
3. Remove chicken from marinade; discard marinade. Grill chicken 8 minutes per side, or until instant-read thermometer registers 165°F.

Nutrition information per serving: Calories: 206, Total Fat: 4g, Saturated Fat: 1g, Cholesterol: 96mg, Sodium: 84mg, Total Carbohydrates: 5g, Dietary Fiber: 0g, Sugars: 4g, Protein: 35g. Source: Adapted from TryFoods.   

Basic Lean Beef Burgers
Makes 4 burgers
1 lb      extra-lean ground beef
¼ c      Meijer Italian or plain bread crumbs
1          Meijer egg white
¼ t       salt
⅛ 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.

Per serving: 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
Balsamic Glazed Grilled Salmon
Servings:4
1/4 cup balsamic vinegar
2 T. lemon juice
2 T. Meijer light brown sugar
1 1/4 lb. salmon fillets

1. Preheat grill to medium. Whisk together vinegar, lemon juice and brown sugar in small bowl; pour most of mixture over salmon.
 
2. Place salmon on grill rack coated with nonstick cooking spray. Grill, covered with grill lid, 4 to 6 minutes on each side or until fish flakes with a fork, basting occasionally with remaining mixture.

Nutrition information per serving: Calories: 293, Total Fat: 15g, Saturated Fat: 3g, Cholesterol: 84mg, Sodium: 85mg, Total Carbohydrates: 8g, Dietary Fiber: 0g. Source: Adapted from TryFoods.
 

Cucumber Salad
Servings: 4
1 large cucumber, peeled and thinly sliced
1/2 medium red onion, sliced and separated into rings
1 T. cider vinegar or red wine vinegar
1 t. Meijer extra virgin olive oil
1/4 t. garlic salt
1/4 t. pepper
 
1. In a medium bowl combine cucumber, onion, vinegar, olive oil, garlic salt, and pepper; toss to coat. Cover and chill at least 2 hours before serving.

Nutrition information per serving: Calories: 24, Total Fat: 1g, Saturated Fat: 0g, Sodium: 108mg,
Total Carbohydrates: 3g, Dietary Fiber: 1g, Sugars: 2g, Protein: 1g. Source: Adapted from TryFoods.
 

Pasta Salad
Servings: 8
 
3 oz. small farfalle (bow-tie) pasta (make it whole grain for more fiber)
1 (15-oz.) can garbanzo beans, rinsed and drained
1 (13.75-oz.) can artichoke hearts, drained, quartered
1 medium zucchini, halved lengthwise and sliced
1/3 cup chopped red onion
1/4 cup lemon juice
3 T. Meijer extra virgin olive oil
3/4 t.  Italian seasoning
1/4 t. salt
1/8 to 1/4 tsp. pepper
1/8 to 1/4 tsp. garlic powder
3 T. crumbled feta cheese

1. Cook pasta al dente according to package directions; drain. Rinse with cold water; drain again.
 
2. In a large bowl combine pasta, beans, artichoke hearts, zucchini and onion. Set aside.
 
3. In a small bowl whisk together lemon juice, oil, Italian seasoning, salt, pepper and garlic powder. Drizzle over pasta salad in bowl; toss to coat. Sprinkle with feta, and serve.

Nutrition information per serving: Calories: 158, Total Fat: 7g, Saturated Fat: 1g, Cholesterol: 3mg, Sodium: 393mg, Total Carbohydrates: 19g, Dietary Fiber: 4g, Sugars: 3g, Protein: 5g.  
Source: Adapted from TryFoods.
 

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May 2010

Question: Can you reduce the amount of sodium in canned beans if you drain them?

Answer: Yes! Recent research showed that you can reduce 36% of the sodium in canned beans if you drain them. If you drain canned beans and rinse them, you can reduce the amount of sodium by 41%.
To find low sodium recipes, visit the Meijer Mealbox website at www.meijermealbox.com. On the blue box, click on the “recipes” tab and then the “diet” tab to find individual food recipes, meals and main dishes that are low in sodium. 

Question: I know that everybody is different, but is it true for people who want to lose or maintain weight to NEVER consume less than 1200 calories a day?

Answer: In general, it not recommended to consume less than 1200 calories a day. When you eat less than 1200 calories a day, you are most likely not getting the recommended amount of vitamins and minerals your body needs and, over time, this may lead to various vitamin and mineral deficiencies. In addition, your body may not be getting the right amount of energy that it needs which may lead you to experience low energy levels.

Furthermore, if your body is not receiving the right amount of energy, it could go into a starvation mode called ketosis. Your body normally uses carbohydrates for fuel for your brain and organs, including your heart. If you are not consuming enough carbohydrates, your body turns to protein and fat for energy because your body’s first priority is to find a fuel source. If your body starts using protein for fuel, it may not leave enough protein to help repair or maintain your muscles and organs. Over the long term, you could experience health problems such as kidney failure, gout, or kidney stones.

To determine a calorie level that is best for you, meet with a dietitian in your area or visit www.mypyramid.gov

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April 2010

Question: What is NuVal?
Answer: The NuVal™ System is an easy-to-use, science-based food nutrition scoring system that helps to quickly see the nutritional value of the foods you’re buying.

• It’s a summary of the overall nutritional value of grocery store products.
• It provides one simple score, from 1 to 100. The higher the nutritional value, the higher the NuVal™ Score. It’s as simple as that.
• The NuVal™ system takes into consideration more than 30 nutrients including carbohydrates, protein, fat, fiber, vitamins, minerals, and antioxidants. It accounts for how these nutrients influence health and how they relate to recommendations from USDA dietary guidelines and Institute of Medicine Dietary Reference Intakes.

Facts about NuVal™:

• All Meijer stores have the NuVal™ program.
• The NuVal™ score of a product is on the shelf tag of the product; not on the product itself.
• NuVal™ scores are on store brand products as well as national brand products for easy comparisons within a food category.
• Currently, NuVal™ scores are not on every grocery item, but throughout the next few months, more NuVal™ scores will be added to foods within the store.

Examples of NuVal™ Scores:

• Atlantic Salmon Fillet NuVal score: 87
• Skinless turkey breast NuVal score: 48
• Skinless chicken breast NuVal score: 39
• Meijer Organic Whole Wheat Pasta NuVal score: 91
• Spinach NuVal score: 100
• Strawberries NuVal score: 100
• Banana NuVal score: 91
• Post Shredded Wheat cereal NuVal score: 91
• Garden of Eatin No Salt Blue Tortilla Chips NuVal score: 52

Remember that it is important to have a meal plan with a variety of foods from the food groups to get all of the nutrients that your body needs. The NuVal™ System helps you to choose healthier options in each food category.

Think of NuVal™ as a shortcut to finding healthier foods that you can be confident in!  For more information, visit www.meijerhealthyliving.com or www.NuVal.com.