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2014 | VOL 67
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Display 5/11-7/5
MEDITERRANEAN
Can you explain the Nutrition Facts label changes being
proposed? – Lisa
In March, 2014 the Food and Drug Administration (FDA) proposed a revision of
the Nutrition Facts Label that appears on food packages in an effort to make
it easier for consumers to make informed decisions about the food they eat.
Karen Buch
RDN, LDN
Beth Stark
RDN, LDN
There will be a period for comment followed by comment review, adjustment
and publication of a final rule. The food industry will then have a two-year
grace period to implement the change.
Some proposed format changes
include doubling the size of the
calories and making serving
size and number of servings
per container more prominent.
There would be serving size
adjustments across 20 percent
of food categories, to make them
more realistic and closer to actual
serving sizes eaten. It would also
list ‘Added Sugars’ on an indented
line below ‘Sugars’ in an effort
to differentiate from naturallyoccurring sugars. Updated Daily
Values for sodium and fiber are
proposed and Potassium and
Vitamin D would be added,
while vitamins C and A would be
eliminated.
Aside from the addition of Trans Fat, these are the most significant changes
being proposed since the Nutrition Facts label was first introduced 20 years
ago in 1993. For more information or to submit your comments, visit FDA.gov.
Send Us Your Nutrition Questions!
Weis Healthy Bites™ 1000 S. 2nd Street, PO Box 471 Sunbury, PA 17801
email: [email protected] website: weismarkets.com/healthyliving
Kathryn Long
RDN, LDN
Connect with us
features
04
13
Taste of the
Mediterranean
05
Living Gluten Free
06
Get Grillin' with Fruit
08
Cool Summer
11
Best Burgers
12
Fresh Focus:
Mushrooms
14
recipes
Greek Kale Salad 04
Sweet and Spicy
Shrimp Lettuce Wraps 07
Grilled Citrus Sangria 09
Fruit and Walnut
Chicken Salad
10
Mushroom Blue Cheese
Burger (cover)
13
For Healthy Bites recipe videos & more,
scan the QR code or visit:
socialmedia.weismarkets.com
www.weismarkets.com/healthyliving
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03
Nutri-Fact: Did You Know?
Greek Kale Salad
Kale, called 'queen of greens' is an
excellent source of vitamins A, C
and K and a good source of calcium,
iron, potassium and more.
Prep Time: 15 minutes
Makes: 4 servings
Ingredients
6 cups kale, washed, chopped and de-stemmed,
or 6 cups Glory Foods® Kale Greens
3 Tbsp. Gazebo Room® Lite Greek Salad Dressing
1 cup diced Florida Premium Tomatoes
1 cup seedless cucumber, sliced into half moons
½ cup Weis Quality No Salt Added Garbanzo Beans,
drained and rinsed
½ cup red onion slices
¼ cup halved Weis Quality Pitted Kalamata Olives
1/ cup Weis Five Star Crumbled Feta Cheese
3
1/ tsp. freshly ground Weis Quality Malabar
8
Black Pepper
In a large bowl, combine the kale and
lite Greek dressing. Using both hands,
squeeze and rub the kale leaves
together until bright green and tender;
about 3 minutes. Add tomatoes,
cucumber, garbanzo beans, onion,
olives, feta and black pepper; toss to
combine and serve.
Nutrition Facts per serving: 160 calories; 8g fat;
2.5g saturated fat; 0g trans fat; 10mg cholesterol;
440mg sodium; 17g carbohydrate; 5g fiber; 4g
sugar; 6g protein; 300% DV vitamin A; 90% DV
vitamin C; 15% DV calcium; 10% DV iron.
Kale Chips
Ingredients
5 cups kale, washed, chopped and de-stemmed,
or 5 cups Glory Foods® Kale Greens
1-2 tsp. Weis Quality Extra Virgin Olive Oil
1/
8 tsp. Weis Quality Salt
Preheat oven to 350ºF. Arrange kale
leaves in a single layer on a baking
sheet. Drizzle with olive oil, salt and
other desired seasonings. Toss to
coat. Bake 12-14 minutes until dry
and crisp.
Nutrition Facts per serving: 50 calories; 2.5g fat;
0g saturated fat; 0g trans fat; 0mg cholesterol;
400mg sodium; 7g carbohydrate; 1g fiber; 0g
sugar; 2g protein; 210% DV vitamin A; 130% DV
vitamin C; 10% DV calcium.
Photo by AJ Sandone
Food Styling by Judi Orlick
Whether you’d like to lose weight, reduce risk
of disease or simply enjoy the pleasures of
healthful food, the Mediterranean approach
to eating is right for you. This ‘gold standard’
eating pattern is easy to adapt to your daily
lifestyle with these steps.
Eat Plenty of Plants
Plant foods like fruits, vegetables, nuts, beans,
seeds, herbs and spices are essential to the fresh tastes
and healthfulness of the Mediterranean Diet (Med
Diet). Vibrant tomatoes appear in many traditional
dishes including bruschetta, ratatouille (vegetable stew)
and gazpacho (chilled tomato-based soup). Like the
sunny Mediterranean region, Florida has the warm
temperatures necessary for growing premium tomatoes
that deliver superior flavor with the perfect blend of
sugars, acids and fruity aromatics in every bite.
Choose the Right Fats
Over half of the fat calories on the Med Diet include
‘good’ mono- and polyunsaturated fats from nuts, extra
virgin olive oil, seeds, olives, fish and avocados. These
fats contribute to the reduced risk of heart disease
associated with the Mediterranean lifestyle. With roots
in the Mediterranean region, Pompeian® Olive Oils add
authentic flavor with every pour. All of their products
are made with a blend of the season’s best olive oils
from various regions to deliver the same quality and
consistent flavor year after year. Use their robust-tasting
Extra Virgin variety in dressings and marinades and their
Classic Pure in sautés, soups and sauces.
Dress Well
A classic Greek salad is best dressed with Original
or Lite Gazebo Room® Greek Salad Dressing and
Marinade. Made from a 50 year-old secret family
recipe, it infuses everything from salads and grilled foods
to sautéed greens and roasted vegetables with incredible
Mediterranean flavor. Plus, the ingredient list is pure
and simple--imported oil, vinegar and spices with no
preservatives, artificial ingredients or added sugars or
colors. Try it in our Greek Kale Salad recipe.
Enjoy Dairy Foods
Low-fat and nonfat plain and Greek yogurt, milk
and small amounts of cheese are eaten regularly on
the Mediterranean Diet. Greek yogurt is featured as an
accompaniment to main dishes or as the finishing touch
to honey-drizzled desserts. It’s also used as a savory
dip or spread for pita bread and vegetables. Dannon®
Oikos® Greek Yogurt Dips blend rich and tangy
Dannon® Traditional Greek Yogurt with the bold flavors
of French Onion, Roasted Red Pepper, Cucumber Dill
and Jalapeño Salsa. Compared to other dips, they are
light on calories and fat with just 25 calories and one
gram of fat per two-tablespoon serving.
Improve Nutrient Quality
The Med Diet reserves sweets and treats for special
occasions. Sweetened beverages are also infrequent,
while red wine, (up to a glass a day for women and
two glasses for men) water, coffee and tea are everyday
beverages. Sourced from the camellia plant, tea leaves
supply polyphenol antioxidants that may halt celldamaging free radicals in the body. Experts favor
freshly-brewed tea, like Lipton® Iced Tea Brew, over
bottled tea to reap the most antioxidant benefits. This
tea is virtually calorie free, contains no sugar and comes
in Family Size Tea Bags that are specially blended for
pitcher size.
Savor Meals with Others
The Mediterranean lifestyle is grounded on the
principles of enjoyment and pleasure. Food, drinks and
meals are best when eaten with others and savored,
not rushed. Elevate your dining experience with S.
Pellegrino®. The unique blend of minerals in this
slightly salty-tasting sparkling water cleanses your palate
and enhances the flavor of food and full-bodied red
wines. Try it at your next dinner gathering or on its own.
www.weismarkets.com/healthyliving
floridatomatoes.org
pompeian.com
gazeboroom.com
oikosyogurt.com
liptontea.com
sanpellegrino.com
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05
May is Celiac Awareness Month. Over two million
individuals have celiac disease, while another 18
million have non-celiac gluten sensitivity. In both
cases, adherence to a gluten-free diet is the only
way to control and manage symptoms. Here are
some strategies to help you shop, cook and live
gluten free.
watermelon.org
goodnaturedselects.com
san-j.com
wish-bone.com
cabotcheese.coop
dietzandwatson.com
06
Stock the Basics
When new to the gluten-free diet, grocery shopping
can seem overwhelming. Start by filling your cart with
naturally gluten-free fruits and vegetables, unseasoned
nuts, plain meats, poultry and seafood, rice and most
dairy products. In our produce department, you’ll find
sweet and juicy watermelon in season now. Just two cups
of watermelon supplies vitamins A, B6 and C and more
lycopene than any other fresh fruit or vegetables. Made
up of 92 percent water, watermelon is also a refreshing
thirst-quencher. When selecting a watermelon, choose
one that’s heavy for its size with a creamy yellow spot on
the underside.
Combat Cross Contamination
Designate a gluten-free cupboard or pantry for storage
of flours, grains, cereal, pasta and snacks to prevent
cross-contamination from crumbs or food dust. Glutenfree Good Natured Selects™ Baked Multigrain Crisps
are made from oats, potato flour and a combination of
poppy, flax, sesame and caraway seeds. They contain
no saturated fats, preservatives or artificial ingredients
and have a crispy texture and nutty flavor that pairs
well with gluten-free dips like fresh salsa and homemade
guacamole or hummus. Give all six flavors a try, including
new Ranch Vegetable and Sweet Potato Crisps.
Be Label Savvy
Shopping for gluten-free condiments, sauces,
gravies, seasonings and soy sauce can be tricky. Reading
the ingredient list carefully can help you find these
pantry staples including San-J® Tamari Gluten Free
Reduced Sodium Soy Sauce that contains no MSG or
artificial preservatives and 28 percent less sodium than
regular tamari. Tamari is a premium Japanese soy
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sauce made with 100 percent soybeans and no wheat,
giving it a richer, smoother and more complex taste.
All San-J® Tamari bears the Certified Gluten-Free logo
on the bottle. Try it in our recipe for Sweet and Spicy
Shrimp Lettuce Wraps.
Gluten-Free Family Meals
Many family-favorite recipes are easy to make
gluten free with simple ingredient swaps. For example,
replace whole-wheat tortillas with corn tortillas or lettuce
leaves, swap out pasta for rice noodles and dress salads
with homemade vinaigrette dressing using balsamic,
white wine or apple cider vinegar. Or try one of several
varieties of Wish-Bone® Salad Dressing that is gluten
free including Greek Vinaigrette, Creamy Italian, Blue
Cheese and Deluxe French. Since some of their salad
dressings do contain gluten, always double-check the
label for the gluten-free callout before purchase and use.
Fill Nutrient Gaps
Careful meal planning helps ensure a nutritionallybalanced gluten-free diet with adequate amounts of iron,
folate, phosphorus, vitamin B12 and calcium. Many dairy
foods like plain yogurt, milk, cheese, eggs and butter are
gluten free. Read labels for gluten or gluten-containing
ingredients before purchasing flavored milk or yogurt,
sour cream or soymilk. All three flavors of Cabot® GreekStyle Yogurt, including Plain, Low-Fat Vanilla Bean and
Low-Fat Blueberry are gluten free. Each one-cup serving
of this thick and creamy yogurt supplies an excellent
source of calcium and vitamins C, D and E and at least
15 grams of protein.
Safe Short-Cuts
Many convenience meals and ingredients are not
gluten free. For faster meal prep, stock up on canned
tomatoes and beans, tuna in water, brown rice, plain
frozen vegetables and gluten-free fresh deli meats for
quick-fix meals. Dietz & Watson® premium meat
delicacies are hand-trimmed and flavored with only
natural seasonings and no gluten, fillers, artificial colors,
flavors or MSG. Several varieties including Gourmet Lite
Turkey and Cooked Ham are low in total fat, saturated
fat and cholesterol with less sodium.
Sweet and Spicy
Shrimp Lettuce
Wraps
Prep Time: 10 minutes
Cook Time:15 minutes
Makes: 5 servings
Ingredients
1 lb. Weis Quality Cooked Shrimp (13-15 count),
thawed with tails removed
1 Tbsp. Weis Quality Cornstarch
¼ cup orange juice
2 Tbsp. San-J® Tamari Gluten Free
Reduced Sodium Soy Sauce
2 Tbsp. Weis Quality Honey
1 Tbsp. plain rice vinegar
3 Tbsp. garlic chili sauce
(such as: A Taste of Thai ®)
¼ tsp. crushed red pepper flakes (optional)
13 Bibb or Boston lettuce leaves
2 cups cooked jasmine rice
1 cup matchstick-cut carrots
1 cup matchstick-cut seedless cucumber
½ cup red bell pepper strips, sliced into thin strips
1/ cup chopped green onions
3
In a medium bowl, combine shrimp
and cornstarch; toss well to coat
and set aside. In a small bowl,
whisk juice, soy sauce, honey,
vinegar, chili sauce and crushed
red pepper flakes to blend.
Heat glaze mixture in a medium
saucepan over medium-high heat
until it boils. Reduce heat to low
and simmer until thickened slightly.
Add shrimp and cook just until
heated through and glaze begins
to coat shrimp. Do not overcook.
Layer each lettuce leaf evenly with
rice, shrimp, carrot, cucumber,
bell pepper and green onions. Roll
up and serve.
Nutrition Facts per serving: 200 calories; 0g fat;
0g saturated fat; 0g trans fat; 175mg cholesterol;
600mg sodium; 25g carbohydrate; 1g fiber; 10g
sugar; 22g protein; 100% DV vitamin A; 50% DV
vitamin C; 20% DV iron.
Photo by AJ Sandone
Food Styling by Judi Orlick
Great on the Grill
Choose fruits that
are ripe, but not too
soft, for grilling.
Grilled Fruit How-To
1. Brush and wipe grill grates clean
and liberally apply nonstick grilling
spray.
2. Begin with a hot grill and then lower
the heat only if necessary. This
makes for great grill marks and
reduces sticking!
3. Slice fruit into large, equal-sized
pieces so they don’t slip through the
grates. Leave the skin on.
4. Grill the fruit approximately 3-5
minutes per half-inch slice or
enough to soften texture and
caramelize the natural fruit sugars.
When grilled, fruit’s natural sugars caramelize to provide intense,
irresistibly sweet flavor. Try grilling fruit to use as a dessert topping,
in drinks or smoothies or as a garnish for chicken, fish or pork.
Hot off the grill is just one of the delicious ways
to enjoy sweet and juicy yellow- and white-fleshed
Moonlight Fruit® Premium California Nectarines
and Peaches. They’re ripened naturally for the best
flavor and sweetness and provide a good source
of vitamin C, plus two grams of fiber per serving.
moonlightcompanies.com
Time-Saving Tip!
Use our grill-ready cut
fruit straight from the
produce department!
Grilled Citrus Sangria
Prep Time: 10 minutes
Cook Time:12 minutes
Makes:10 servings
Ingredients
Weis Quality Granulated Sugar
2 oranges, sliced into half moons
2 limes, sliced into half moons
3 cups Weis Quality 100% Grape Juice
1 cup Weis Quality 100% Orange Juice
½ tsp. orange zest
2 cinnamon sticks (or 1 tsp. ground cinnamon)
2 cups Weis Quality Seltzer (optional)
Sprinkle 1/8 tsp. sugar on each cut
side of fruit. Grill over medium heat
for 10 to 12 minutes or until lightly
charred, turning occasionally. Stir
grape juice, orange juice, orange
zest, cinnamon sticks and grilled
fruit in large pitcher until blended.
Chill at least 2 hours or until ready
to serve. Stir in seltzer and ice just
before serving.
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09
Nutri-Fact: Did You Know?
Walnuts supply protein and fiber,
plus more ALA omega-3 fatty acids
than other nuts. Refrigerate or
freeze them in an air-tight container
to keep fresh.
Fruit and Walnut
Chicken Salad
Prep Time: 15 minutes
Makes: 4 servings
Ingredients
¼ cup Duke’s ® Light Mayonnaise
1 Tbsp. fresh lemon juice
¼ tsp. Weis Quality Ground Black Pepper
1 tsp. tarragon leaves
2 cups chopped rotisserie chicken
1 small Gala apple, diced
½ cup halved red grapes
½ cup diced celery
½ cup golden raisins
½ cup Weis Quality Chopped Walnuts
In a medium bowl, whisk the
mayonnaise, lemon juice, black
pepper and tarragon. Add the
chicken, apple, grapes, celery,
raisins and walnuts. Stir gently to
coat. Serve open-face on toasted
whole-grain bread.
Recipe Tip:
If using fresh tarragon, start with 1 tsp.
and adjust to taste.
Nutrition Facts per serving: 350 calories; 20g
fat; 3.5g 60saturated fat; 0g trans fat; 60mg
cholesterol; 510mg sodium; 27g carbohydrate; 3g
fiber; 19g sugar; 20g protein; 10% DV vitamin C.
Photo by AJ Sandone
Food Styling by Judi Orlick
COOL
Summer is here and it’s time to kick back and
relax with our top picks for entertaining, taking
road-trips or just savoring the season!
Island Hydration
When you’re in the mood to relax, treat yourself to
the island flavor of Vita Coco® Pure Coconut Water.
Coconut water is the clear, rich liquid that’s found
inside unripe coconuts and supplies an excellent source
of potassium and vitamin C. There are four refreshing
varieties to choose from including Pure, Peach Mango,
Pineapple and new Lemonade that's lower in calories
and sugar than traditional lemonade. Try all of them to
find your favorite!
Summer Picnic Salads
This summer make classic potato, macaroni and pasta
salads more special with Duke’s® Mayonnaise. Since its
creation in the early 1900’s, this unique Southern family
recipe has remained the same, delivering quality and
superior flavor in every jar. Try their Light Mayonnaise
in our recipe for Fruit and Walnut Chicken Salad. It
contains half the fat and calories of regular mayo with
all the flavor.
Snacks to Go
Pack a cooler full of healthful, portable snacks to
fuel your family’s summer adventures. With no spoon
required for eating, squeezable Stonyfield® YoBaby®,
YoToddler® and YoKids® Pouches are the perfect kidfriendly snack for road trips. They are made with nothing
but wholesome, organic ingredients that are produced
without use of hormones or pesticides. They are also free
of artificial flavors, colors and preservatives.
DIY Marinades and Dressings
Skip bottled marinades and salad dressings and make
your own with Pompeian® Extra Virgin Olive Oil. Using
the basic ratio of three parts oil to one part vinegar, you
can create recipes that are fresher-tasting and lower in fat,
salt and sugar than bottled varieties. Olive oil is also great
for grilling. Use it to drizzle over potatoes and vegetables
for added flavor and a boost of healthy fats.
Versatile Vinegar
Besides being great in vinaigrette, balsamic vinegar
tenderizes steak, glazes fish and adds zip to marinades.
It even intensifies the flavors of fresh fruit. Imported
Pompeian® Balsamic Vinegar is made from select grapes
that are aged in wooden casks to develop its distinctive
flavor and aroma. To make a simple balsamic reduction
sauce, simmer vinegar over medium-high heat until it is
reduced by 50 percent and thickened to a glaze. Then,
drizzle it over fresh strawberries and angel food cake for
a one-of-a-kind treat.
Slimmer Drinks
Make refreshing summer beverages like iced tea and
coffee and lemonade lower in calories, yet just as sweettasting, with Skinnygirl™ Sweeteners. This line of zerocalorie liquid sweeteners is made with natural Stevia
and Agave and dissolves instantly in cold or hot drinks,
sweetening the same as one teaspoon of sugar per squeeze.
Or add flavor to water with their new Blueberry Acai,
Pineapple Coconut and Fuji Apple Water Enhancers
that contain just five calories per serving.
Fruity Salads
Spruce up summer salads with fruit! Seasonal berries,
melon, peaches and plums add a pop of color and
sweetness, plus antioxidants and fiber. When looking
for a no-fuss fruit garnish, try Libby’s® Skinny Fruits.
Compared to other ready-to-use canned fruits, their
Sliced Pineapple, Mandarin Oranges, Tropical Fruit
Salad and more contain fewer calories and less sugar
than those packed in fruit juice or syrup. Try adding them
to yogurt parfaits, desserts and smoothies too.
www.weismarkets.com/healthyliving
vitacoco.com
dukesmayo.com
stonyfield.com
pompeian.com
pompeian.com
skinnygirlsweeteners.com
ilovelibbys.com
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11
Summer cookouts aren’t complete without the
sounds and smells of burgers on the grill. You
may think it’s tough to beat a classic American
burger, but your taste buds will welcome these
new and creative flavor combinations. Here are
our sure-fire tips for cooking the best burgers.
weismarkets.com
hiddenvalley.com
frenchs.com
hellmanns.com
fritolay.com
pureleaf.com
12
Go Gourmet
Topping burgers with intensely-flavored smoked
Gouda, goat cheese or blue cheese crumbles adds a
gourmet touch. Since just a little goes a long way, you
may also be able to trim calories and fat. Weis Five Star
Blue Cheese adds unbeatable flavor when combined
with savory beef and mushrooms in our Mushroom Blue
Cheese Burger. When heated, blue cheese softens, yet
retains much of its crumbled texture atop your burger
to yield a burst of flavor in every bite. Upgrade burgers
with gourmet veggie toppings too. Try sun-dried tomatoes,
grilled onions, arugula leaves or our Weis Five Star Roasted
Red Piquillo Peppers for added flavor and nutrients.
Lean & Juicy Burgers
How can you make a lean meat burger moist and
delicious? Simply stir sautéed vegetables like finelychopped onions and mushrooms into burger mixtures.
The result is a juicy burger that’s lower in calories, fat and
cholesterol with more flavor. Condiments like ketchup,
barbecue and buffalo sauces and mustard add flavor too.
Add the big, bold taste of French’s® Spicy Brown Mustard
to our Mushroom and Blue Cheese Burgers. Both Spicy
Brown and Classic Yellow Mustards are also sensible
burger toppers that are low in calories and fat free.
Add Ranch Flavor
Add an extra kick of flavor to summer foods like
burgers, roasted potatoes, veggies, salads and dips with
zesty Hidden Valley® Dips Mixes. To make irresistible
ranch burgers, simply stir this dry mix right into your lean
ground beef or turkey mixture. Or prepare it as a creamy
dip to spread over freshly-grilled burgers. Serve these
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seasoned burgers on whole-grain rolls with sliced avocado,
tomato and crisp lettuce. For a lower-sodium burger, try
using just half the seasoning packet in the meat mixture,
reserving the rest for another occasion.
Swap in Seafood
Experiment with tuna and salmon burgers to change it
up. To bind them together for foolproof grilling, combine
one cup of whole-wheat panko bread crumbs with onequarter cup of Hellmann’s® Light Mayonnaise and one
pound of finely-chopped salmon or tuna. Then add your
favorite flavorings like dill, cilantro, lemon zest or capers,
shape into patties and grill over medium heat until they
reach 145°F. Made with 100 percent cage-free eggs,
this slimmer mayo option contains half the fat of real
mayonnaise and just 35 calories per tablespoon. Try their
Low Fat, Creamy Balsamic and Mayonnaise Dressing
Made with Olive Oil too.
Finger Foods
Finger foods are the ideal partner for a grilled burger.
Raw vegetable platters, fresh seasonal fruit trays and
baked and whole-grain snack foods are sensible solutions.
Made with all-natural ingredients and no artificial flavors,
SunChips® supply 18 grams of whole grains per serving
and 30 percent less fat than potato chips. Don’t forget
hummus, fresh salsa and creamy dips made with light sour
cream or nonfat Greek yogurt, too.
Perfect Pairing
The perfect match for your best burger is a bottle of
refreshing Pure Leaf™ Iced Tea. It starts with fresh tea
leaves that are picked at their peak and then hand-selected
by master tea blenders to give it a smooth and distinctive
fresh-brewed taste. Sip all six varieties like Unsweetened,
Lemon, Raspberry, Extra Sweet and Lemonade Tea to
choose your favorites. Make them a staple for all of your
outdoor summer gatherings.
Mushroom
Blue Cheese Burger
See pages
14-15 for
more on
mushrooms!
Prep Time: 15 minutes
Cook Time: 8-10 minutes
Makes: 6 servings
Ingredients
2 tsp. Weis Quality Canola Oil
1 (8-ounce) package Weis Quality Sliced White
Mushrooms, finely chopped
1 small onion, finely chopped
1 garlic clove, minced
¼ cup Weis Quality Quick Oats
2 tsp. French’s® Spicy Brown Mustard
¼ tsp. Weis Quality Ground Black Pepper
½ tsp. Weis Quality Oregano Leaves
½ tsp. thyme leaves
1 lb. Weis Quality 93% Lean Ground Beef
6 fresh bakery Wheat Kaiser Rolls 4 Weis Five Star Roasted Red Piquillo Peppers,
sliced into strips
2 Tbsp. Weis Five Star Blue Cheese Crumbles
Spray grill grates with non-stick
grilling spray. Heat grill to mediumhigh heat. Meanwhile, add canola
oil to a large skillet over mediumhigh heat. Add the mushrooms,
onion and garlic in a single layer
and sauté until the mushrooms
are browned and onion is tender,
about 8-10 minutes, stirring
once. Remove from heat and set
aside to cool. In a large bowl, mix
oats, mustard, pepper, oregano
and thyme to combine. Transfer
the mushroom mixture to the
bowl and add the ground beef;
mix gently to combine. Shape
the mixture into 6, ½-inch thick,
burgers, making a thumbprint
indentation into each burger. Grill
covered, about 4 to 5 minutes per
side or until minimum temperature
reaches 160°F. Place onto bun
and top with roasted red pepper
strips and blue cheese; serve.
Nutrition Facts per serving: 330 calories; 10g fat; 3g
saturated fat; 0g trans fat; 50mg cholesterol; 460mg
sodium; 37g carbohydrate; 3g fiber; 4g sugar; 25g
protein; 25% DV vitamin C; 10% DV calcium.
Photo by AJ Sandone
Food Styling by Judi Orlick
mushrooms
Selection tips
Choose mushrooms that are firm with
a fresh, smooth and plump (not dry)
appearance.
Storage
Refrigerate in original packaging for
up to one week. Do not freeze fresh
mushrooms.
Unique attributes
Mushrooms supply ergothioneine, a
naturally-occurring antioxidant that
may help protect cells. They are also
a rich source of ‘umami’, described
as a savory, rich, meaty flavor. Darker
mushrooms supply the highest
amount of umami.
Blendability
Finely-chopped sautéed mushrooms
blend seamlessly with ground meat
to reduce the calories and fat, add
vitamins and minerals and boost the
flavor and moisture of the recipe.
Try this blending technique in tacos,
sloppy Joes, meatloaf, chili and our
Mushroom Blue Cheese Burgers on
page 13.
For mushroom tips, recipes and
more, visit: mushroominfo.com
Portabella
Nutrition
A serving of 5 mushrooms (3 ounces)
supplies selenium, riboflavin, niacin
and potassium. They are the only
natural vegetable source of vitamin D.
Shiitake
White Button
Mild flavor that intensifies when
cooked. Sauté to use in recipes or use
uncooked on salads and sandwiches.
Portabella and
Crimini (Baby bella)
Full-bodied, meat-like texture and
flavor. Grill, broil or roast to use as a
meat-alternative in vegetarian dishes.
Shiitake
Rich and woodsy flavor when cooked.
Use in stir fry, pasta, soups and sides.
Oyster
Very delicate flavor. Sauté in olive oil or
butter with onions and garlic to intensify
their flavor. Serve over pasta.
Oyster
White
Button
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15
tay cool with a sweet
and fruity slushie!
Tropical Watermelon-Berry
Slushie
2 cups cubed watermelon, frozen for at
least one hour
1 cup frozen raspberries
½ Tbsp. Weis Quality Honey, or to taste
1 cup chilled coconut water
In a blender, PUREE watermelon,
raspberries, honey and coconut water
until smooth. POUR into glasses and EAT
with a spoon.
Watermelon Fun Facts!
Watermelon is an excellent source
of vitamins A and C.
It's the most popular melon,
followed by honeydew and
cantaloupe.
Squash, cucumbers and pumpkins
are cousins to watermelon.
There are 200-300 different
varieties of watermelon.
Meet J. Slice!
He loves to
skateboard, surf
and snowboard. He
encourages you to
skip junk food and
choose fruits and
vegetables to feel
your best.
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.