> WINTER 2011
Sug. Retail $1.99
HEALTHY LIVING PLANNER
pg. 15
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Embrace 2011
Contents w i n t e r 1 1
Begin the New Year with a happy and healthy fresh start. Living
well doesn’t have to be hard and we’ll prove it with this edition of
InSeason. These pages are packed with a wide range of nourishing
recipes and great tips and guides (for both you and the kids) to help
your family make health #1! So cheers to a healthy new year, and be
sure to celebrate what’s InSeason.
4 Morning Rush
> Granola Bites
7
8
Good Health – Better Flavor
Poached Power
> Poached Eggs Florentine
10 Soup-erbowl
> Tomato Bisque with
Parmesan Croutons
> Slow Cooker Split Pea & Ham Soup
with Seasoned Croutons
12 Stir Things Up
> Chicken & Mushroom
Stir-Fry
> Roasted New Potatoes with
Leeks & Fresh Herbs
15 Healthy Living Planner
20 Veggie Variety
> Creamy Tomato
Turkey Rotini
22 Makeover Meal
> Traditional Beef Stroganoff
26 Sweet Success
> Broiled Flank Steak with
Cherry Barbeque Sauce
> Broccoli & Carrots with Garlic Oil
28 Flake Fantastic
> Lemon-Crumbed Tilapia
> Citrus Salad
30 Lo-Cal Love
> Tiramisu
Interested in advertising inside InSeason magazine? Contact AWi Editorial
and Design Consultant Adrienne Balthaser at 610-693-1472.
© 2011 ViMax Publishing & Marketing, Inc. and AWi. All rights reserved. All articles in InSeason are written and edited by professionals. ViMax Publishing makes no
representation as to the accuracy or efficacy of information provided. Reproduction in whole or part is prohibited without permission of the publisher. Published
by ViMax Publishing & Marketing, Inc. • 1-800-940-4944 www.vimaxmedia.com
2
Save 50
A healthy start
When you buy 1 - 8.25 oz pkg of Natural Directions
Organic Frozen Waffles - Homestyle, Blueberry, or Flax
and this coupon
Void
Void
Coupon expires 3/31/11 • Not to be doubled
or used in conjunction with any other offer.
Offer good only at participating stores.
Save 50
When you buy 1 - Natural Directions Organic Instant Oatmeal Oats & Flax (15.25 oz pkg), Maple Spice (12.25 oz pkg),
or Apple Cinnamon (15.25 oz pkg) and this coupon
Void
Void
Coupon expires 3/31/11 • Not to be doubled
or used in conjunction with any other offer.
Offer good only at participating stores.
Save $1.00
When you buy 1-12 oz pkg of Natural Directions Organic
Coffee - Aztec Moon, Rain Forest Reserve, or Eco Harvest
and this coupon
Void
Void
Coupon expires 3/31/11 • Not to be doubled
or used in conjunction with any other offer.
Offer good only at participating stores.
3
Morning Rush
Make your morning madness a little less stressful with this simple breakfast. These kid-friendly treats can easily
be made ahead of time. Pack a few in the kids’ backpacks for a healthy meal on the run. The tasty dried fruit
also has antioxidant and fiber-rich qualities!
4
Kid-Friendly
Granola Bites
Prep: 25 minutes plus chilling
Makes: 36 bites
2
tablespoons sliced almonds
Nonstick cooking spray
1¾ cups quick oats
e cup finely chopped dried apples
and/or apricots
3 cup dried blueberries, cherries
and/or cranberries
2 tablespoons sunflower seeds
2 tablespoons coconut flakes
½ teaspoon ground cinnamon
½ cup peanut butter
¼ cup honey
½ teaspoon vanilla or almond extract
1. In small skillet, toast almonds over
medium heat 4 to 5 minutes or until
lightly browned, stirring frequently.
Smar t Choice
2. Spray cookie sheet with nonstick
cooking spray. In bowl of food processor
with knife blade attached, process ¼ cup
oats and almonds 15 seconds or to fine
crumbs; transfer to medium bowl.
3. In large bowl, combine dried fruits,
sunflower seeds, coconut, cinnamon and
remaining 1½ cups oats. Add peanut
butter, honey and extract, and stir until
well combined and mixture begins to
stick together. 4. Using gloves or moist
hands, form mixture into 1-inch balls, then
coat lightly with almond-oat crumbs.
Place on prepared cookie sheet and cover
with plastic wrap. Refrigerate at least
4 hours or overnight to allow oats to
absorb moisture.
Approximate nutritional values per serving
(4 granola bites): 246 Calories,
11g Fat (2g Saturated), 0mg Cholesterol,
76mg Sodium, 33g Carbohydrates, 4g Fiber,
8g Protein
whole grains = smart b
breakfast
NEW from
Special K MultiGrain
Oats and
Oa
an Honey is a
delicious blend of lightly
de
deliciou
toasted multigrain flakes
oats
and wholesome
wh
thatt is ssweetened with a
touch oof golden honey
Touch Of Fruit
Mini Wheats
Crunchy layers of
shredded wheat baked
to a golden brown, then
lightly layered around
a rich filling of real fruit
and topped with just
the right balance of
frosted sweetness
Crunchy Nut Roasted
Nut and Honey O’s
Corn and oat O’s with
real peanuts in every
bite and drizzled with
natural honey
Kellogg’s whole grain cereals = vitamins and minerals essential for growth and development.
5
Keep the family
Active & Happy
through winter!
the only leading yogurt
with calcium
vitamin D
&
in every single serving.
Blueberry-Oat Pancakes
1 cup Cheerios® cereal
3/4 cup Gold Medal® whole wheat
flour
1/2 cup Gold Medal® all-purpose flour
2 teaspoons baking powder
1/2 teaspoon baking soda
1 container Yoplait® Whips Lemon
Burst or Yoplait® Light Fat Free
Very Vanilla yogurt
Prep Time: 30 Min
6
15 servings
3/4 cup fat-free (skim) milk
2 tablespoons canola oil
1 egg
1 cup fresh or frozen blueberries (do not thaw)
Additional Yoplait® Whips Lemon Burst or
Yoplait® Light Fat Free Very Vanilla yogurt,
if desired
Additional fresh blueberries, if desired
1. Place cereal in food-storage plastic bag; seal bag and slightly crush with rolling pin.
In medium bowl, mix cereal, flours, baking powder and baking soda. In small bowl,
beat 1 container yogurt, the milk, oil and egg with wire whisk until well blended.
2. Stir yogurt mixture into flour mixture with wire whisk until blended. Stir in
1 cup blueberries.
3. Brush griddle or 10-inch skillet with canola oil. Heat griddle to 375°F or heat skillet
over medium heat. For each pancake, pour slightly less than 1/4 cup batter onto
hot griddle.
4. Cook about 2 minutes or until puffed and dry around edges. Turn; cook other
sides 1 to 2 minutes or until golden brown. Top individual servings with additional
yogurt and blueberries.
©2010 General Mills
Start to Finish: 1 Hr 25 Min
For more great ideas visit www.bettycrocker.com
Whole Grain
High Fiber
Good Health-Better Flavor
The current emphasis on whole grains
and fiber may seem like a recent trend,
but Sylvester Graham recognized the
importance of whole grains almost
two hundred years ago – he began
developing breads and crackers made
with his signature graham flour in the
1830s. Graham flour was a coarsely
ground, whole-grain wheat flour that
retained all three components of a grain:
the protective outer hull (or bran), the
oil-rich germ, and the starchy inner
endosperm. Today’s whole-grain flours
also contain all three elements; refined
flours, on the other hand, only contain
the starchy endosperm.
The problem with only eating the endosperm
of any given grain is that most of the
nutrition is found in the bran and the germ.
The bran contains most of the grain’s fiber,
plus a big helping of vitamins and minerals.
It also helps keep the entire grain fresher and
therefore more nutritious, although whole
grains (and especially whole-grain flours)
should be refrigerated to protect the grain’s
delicate oils.
Most of those healthy oils are found in the
germ. The germ is intended to help the plant
begin a new life and sprout, which means
that along with nutritious oils, the germ also
contains essential fatty acids, minerals and
high amounts of vitamins, especially vitamin
E and the B complex vitamins.
It also contains fiber, albeit less fiber than
what’s in the bran. Fiber is the non-digestible
part of plants that helps keep our digestion
humming along, both in terms of the
beneficial components we absorb from our
food and how efficiently we can get rid of
the waste.
In stark contrast to the bran and germ, the
endosperm is mostly starch, and while that
starch can be useful when eaten along with
the bran and germ – our bodies expect to
receive a package deal! When repeatedly eaten
alone, the starchy endosperm contributes
to high blood sugar (which can lead to
diabetes), a less-functional immune system
(which makes us more likely to fall victim to
viruses, bacteria and even cancer), and a host
of other medical complications. Sylvester
Graham was right when he insisted that
people put aside refined white flour in favor
of whole-wheat flour. Whole-wheat flour has
much more flavor, too – it adds an appealing
nuttiness to breads, cakes, muffins…whatever
you’re making with flour.
While whole-wheat flour is the flour we’re
most familiar with, there are many other
whole-grain flours. Cornmeal that has not
been degerminated is a whole-grain flour,
although degerminated cornmeal has had its
nutritious germ removed. (Cornstarch has
both the germ and bran removed.) Brown
rice flour – and brown rice itself – is made
from whole grains, whereas white rice has
had its bran and germ removed. From a
nutritional standpoint, white rice flour is
much like standard white wheat flour. The
wholeness principle applies to non-grain
flours, too – potato flour is made from the
entire potato, skin and all, but potato starch
is only the starchy part of the potato. Like
grains, much of the nutritional value of
potatoes is in their skins.
When choosing flours, look for wholegrain flours like whole-wheat, brown rice
or cornmeal that hasn’t been degerminated.
Less-usual grains like spelt, kamut,
buckwheat, millet, teff and quinoa typically
retain their nutrients when they’re ground
into flour since the entire grain is milled. Nut
flours like almond and hazelnut are also good
choices since nuts contain high amounts of
fiber, vitamins, healthy fats, minerals, etc.
Even oats have their differences: steel-cut oats
are whole grains that have simply been crosscut, but instant oats have been cut very fine
and precooked to lessen their final cooking
time. Unfortunately, the extra processing robs
the oats of some nutrients, so choose steel-cut
oats or old-fashioned rolled oats over instant
oats. Even quick-cooking oats are preferable
to the instant variety. And when choosing
rice, be sure to choose brown rice,
not white rice.
Whole grains = good health
and better flavor.
Don’t accept any less!
7
Poached Power
Think fresh tomatoes, baby spinach and a poached egg topped with savory cream sauce and you are certain to
brighten the morning with this colorful, Tuscan-inspired dish. Poaching is a simple and time-honored technique
that uses no oil or butter, just a skillet of simmering water. Put your eggs atop a whole-wheat English muffin,
and this dish gets very nutritional; whole grains are rich in protein, dietary fiber and antioxidants.
Cooking short-cuts: Steam spinach,
slice tomatoes and chop parsley the night
before. Reheat spinach in the microwave just
before assembling.
8
30-Minute Meal
Poached Eggs Florentine
Prep: 25 minutes
Cook: 5 minutes • Serves: 4
e cup fat-free milk
1½ teaspoons all-purpose flour
¼ cup shredded reduced fat
Cheddar cheese
½ teaspoon kosher salt
1 pinch dry mustard
1 pinch white pepper
1 teaspoon extra virgin olive oil
4 cups packed baby spinach leaves
1 tablespoon distilled white vinegar
4 large eggs
2 whole-wheat English
muffins, toasted
3 small tomatoes, sliced
1 teaspoon chopped fresh parsley
leaves for garnish
1. In small bowl, whisk together 2
tablespoons milk and flour. In small
saucepan, heat remaining milk over
medium-high heat 3 minutes or just
until simmering. Slowly pour in milk-flour
mixture while whisking constantly. Cook
2 minutes, whisking constantly. Reduce
heat to low and gradually whisk in cheese
until completely melted. Remove from
heat and stir in 8 teaspoon salt, mustard
and white pepper; keep warm. 2. Heat
oil in large skillet over medium-high
heat. Add spinach and cook 2 minutes
or until wilted, stirring frequently. Stir in
8 teaspoon salt; keep warm. 3. To large
skillet with 2-inch-high sides, add water
to fill halfway, remaining ¼ teaspoon
salt and vinegar, and bring to a boil.
Carefully crack eggs, 1 at a time, into small
cup. Slowly slide eggs into water while
immersing cup slightly in water. Cover
Egg-cellent Dish
tightly with lid and remove from heat. Let
stand 3 to 4 minutes, or until egg white is
cooked through and yolk is slightly soft.
4. Place 1 muffin half on 4 individual
serving plates and top each with 2
tomato slices and ¼ of the spinach.
With slotted spoon, remove eggs from
skillet and place 1 egg over spinach on
each muffin half. Top eggs with sauce
and serve with additional tomato slices
garnished with parsley.
Approximate nutritional values per serving:
213 Calories, 9g Fat (7g Saturated),
218mg Cholesterol, 429mg Sodium,
21g Carbohydrates, 3g Fiber, 14g Protein
Diabetic-Friendly
Remember to keep your sodium intake to
less than 2400mg per day.
Baked, boiled, coddled, fried,
p
poached
oached oorr sscrambled,
crambled, the mighty egg
g delivers
delivers flavor,
avor, protein
protein
and
and plenty
plen of nutrition, no matter how you ccook
ook iit.
t.
Who salutes the versatility of eggs? The
home cook, certainly, but also every
professional chef who dons a chef ’s hat.
Each of the 100 pleats in the tall white
hat are said to represent a different way
to cook an egg!
With a little applied heat, eggs transform
into frittatas, omelets or quiches. Add
some additional ingredients and you
can craft cookies, cakes and custards.
You may devil an egg – or whip up a
heavenly meringue. Eggs dress up nicely
for breakfast, brunch, lunch or dinner.
Basically, eggs stand ready to serve (or,
more accurately, be served) whenever a
flavorful protein infusion is desired.
Eggsperts (sorry!) tout the high nutrient
density of this most versatile – and
economical – gift from chickens. One
large egg contains only 70 calories, and
offers the following:
• protein (equal to one ounce
of meat or fish)
• lutein and zeaxanthin (reduces
the risk of cataracts)
• choline (improves memory)
• vitamin B12 (aids metabolism)
• riboflavin (aids growth and red
blood cell production)
Stored in the yolk are vitamins
A, D and E, all of which help
keep the body healthy.
At one time, eggs were available only
in white or brown. Today you may buy
eggs from free-range hens, eggs from
hens fed vegetarian diets, eggs from hens
fed organic diets and eggs from hens fed
diets enhanced with omega-3 fatty acids.
You may even opt to buy egg whites by
the carton.
9
Soup-erbowl
Tomato Bisque with
Parmesan Croutons
This year make a game-day meal that’s both easy AND healthy. This silky
Tomato Bisque combines the wholesome goodness of tomatoes with fresh
carrots, celery and onion. Tomatoes are one of nature’s most healthy fruits,
and are an outstanding source of lycopene, known to be an antioxidant that
may assist in preventing certain types of cancer. Another healthy make-ahead
meal is our slow cooker split pea soup, which is also bursting with nutrients.
Peas contain folate, vitamin A, phosphorus, protein, niacin, magnesium,
riboflavin, copper, iron, zinc, potassium and more!
Prep: 20 minutes
Cook: 40 minutes • Serves: 8
8
3
1
2
1
1
1
2
1
1
1
1
¼
¼
slices French baguette,
cut ¼-inch thick
teaspoons unsalted butter
tablespoon grated
Parmesan cheese
teaspoons extra virgin olive oil
medium carrot, diced (about 1 cup)
medium yellow onion, diced
(about 1 cup)
stalk celery, diced (about 1 cup)
cans (14.5 ounces each) peeled,
whole tomatoes
can (28 ounces) peeled and
diced tomatoes
cup low sodium tomato juice
teaspoon dried thyme
teaspoon granulated sugar
teaspoon ground black pepper
cup half and half
Fresh thyme leaves for garnish
1. Preheat broiler. Place bread slices on
rimmed baking pan. Divide and spread
1 teaspoon butter over bread slices, and
sprinkle each with cheese. Broil 3 to 5
minutes or until tops are lightly browned.
2. In large saucepot, heat remaining 2
teaspoons butter and oil over medium
heat. Add carrot, onion and celery, and
cook 5 minutes, stirring frequently. Add
whole tomatoes, diced tomatoes, tomato
juice, thyme, sugar and pepper. Heat to
boiling over medium-high heat; reduce
heat to a simmer. Partially cover and cook
30 minutes, stirring every 10 minutes
to prevent sticking. Stir in half and half,
and remove from heat. 3. In batches,
transfer soup to blender and purée.
Transfer puréed soup to large bowl before
puréeing next batch. 4. To serve, ladle
soup into individual soup bowls. Top each
with a Parmesan crouton and garnish
with thyme leaves.
If tomatoes...
then it’s Colace
Approximate nutritional values per serving:
163 Calories, 4g Fat (2g Saturated),
7mg Cholesterol, 521mg Sodium,
26g Carbohydrates, 4g Fiber, 5g Protein
Diabetic-Friendly
10
Game Time
Soup’s On!
Slow Cooker Split
Pea & Ham Soup with
Seasoned Croutons
Prep: 30 minutes
Slow Cook: 3½ hours • Serves: 8
Soup
1 bag (16 ounces) dried green split
peas, rinsed and drained
1 cup chopped ham, such as Kunzler
2 medium Idaho potatoes, each cut
into 1-inch pieces
1 celery stalk, diced
1 medium carrot, diced
1 medium yellow onion, diced
2 garlic cloves, crushed with press
1 bay leaf
¼ cup chopped fresh parsley leaves
plus additional for garnish (optional)
3 cans (14 ounces each) less-sodium
chicken broth
1 tablespoon fresh lemon juice
½ teaspoon kosher salt
½ teaspoon ground black pepper
Croutons
4 1-inch-thick slices French
baguette, cut into 1-inch cubes
(about 2 ounces)
Olive oil cooking spray
½ teaspoon garlic powder
8 teaspoon cayenne pepper
1. Prepare Soup: In 3- to 4-quart slow
cooker, layer split peas, ½ cup ham,
potatoes, celery, carrot, onion, garlic, bay
leaf and parsley. Gently pour in broth; do
not stir. Cover and cook on high 3½ to 4
hours or low 7 to 8 hours or until peas are
tender. Remove and discard bay leaf.
Stir in lemon juice, salt and pepper.
2. Meanwhile, prepare Croutons: Preheat
oven to 400°. Place bread cubes in large
bowl. Lightly spray with cooking spray and
toss to coat bread. Sprinkle bread with
garlic powder and cayenne and toss to
combine. Arrange bread in single layer on
rimmed baking pan. Bake 5 minutes
or until lightly browned and crisp.
3. To serve, ladle soup into bowls, and
top with croutons and remaining ham.
Garnish with parsley, if desired.
Genuine
Hardwood Smoked
Fine Meat Products Since 1901
90
9
01
Approximate nutritional values per serving:
315 Calories, 4g Fat (1g Saturated),
9mg Cholesterol, 763mg Sodium,
50g Carbohydrates, 16g Fiber, 21g Protein
11
Stir Things Up
The term stir-fry originates from a cooking technique where small pieces of food are constantly stirred in a pan or a
wok over very high heat. Whether using a wok or not, the possibilities of the stir-fry are endless. We chose a healthy
combination of ingredients with this chicken and mushroom mix. Not only is it good for you and delicious but also
satisfies a big appetite. This makes a great quick fix after a long day at the office, or after a hard workout.
Stir-fry cooking: Requiring only a small amount
of oil makes this one of the healthier cooking methods.
The high heat and short cooking time preserve the crisp
textures, bright colors and nutrients of fresh vegetables.
12
We e k n i g h t D e l i g h t
Mix-It-Up
Chicken & Mushroom
Stir-Fry
Prep: 35 minutes
Cook: 15 minutes • Serves: 4
1 tablespoon vegetable oil
1¼ pounds boneless, skinless chicken
breasts, cut into 2-inch pieces
1 red bell pepper, thinly sliced
1 small yellow onion, thinly sliced
1 package (8 ounces) Giorgio sliced
white mushrooms
1 package (3.5 ounces) Giorgio
shiitake mushrooms, stems
removed and sliced
3 garlic cloves, crushed with press
1 teaspoon peeled and grated
fresh ginger
4 green onions, cut into 2-inch pieces
2 tablespoons low-sodium soy sauce
1 teaspoon sesame oil
2 cups cooked white rice
1. In large nonstick skillet, heat vegetable
oil over medium heat 1 minute. Add
chicken and cook 6 minutes or until lightly
browned, stirring occasionally. With
slotted spoon, remove chicken from pan.
2. Increase heat to medium-high. Add bell
pepper and yellow onion, and cook
2 minutes, stirring frequently. Stir in
mushrooms, garlic and ginger, and cook
3 minutes. Return chicken to skillet. Stir in
green onions and soy sauce, and cook
3 minutes longer. Remove skillet from
heat and stir in sesame oil. Serve stir-fry
over rice.
Approximate nutritional values per serving:
339 Calories, 7g Fat (1g Saturated),
66mg Cholesterol, 382mg Sodium,
38g Carbohydrates, 3g Fiber, 32g Protein
Mushroom Mystery
Originally cultivated by early Greeks and Romans, over the
centuries mushrooms have been shrouded in mystery. Ancients
believed that they appeared after thunder or lightning had ripped
through the skies, while others thought fairies left them behind.
Mushrooms should be firm and plump with evenly colored,
unblemished skins and tightly-closed caps. Due to their high
water content, they store best refrigerated in a paper bag to avoid
condensation. Mushrooms are freshest if used within three days of
purchase and should be cleaned just before using.
Mimicking little sponges, these fleshy fungi absorb moisture
quickly, so avoid soaking them in water. To clean mushrooms,
simply wipe caps with a damp paper towel or brush lightly with a
small vegetable brush.
Our mushrooms are low in calories
and high in flavor
w w w. g i o r g i o f o o d s . c o m
13
Roasted New Potatoes with
Leeks & Fresh Herbs
Prep: 25 minutes
Roast: 1 hour 20 minutes • Serves: 8
4
pounds new potatoes, each
cut in half
¼ cup extra virgin olive oil
2 garlic cloves, chopped
2½ tablespoons chopped fresh
parsley leaves
2 teaspoons chopped fresh
tarragon leaves
2 teaspoons chopped fresh
thyme leaves
1 teaspoon kosher salt
½ teaspoon ground black pepper
½ teaspoon crushed oregano
Nonstick cooking spray
2 medium leeks, each cut lengthwise
in half, then cut into ½-inch pieces
Fresh
Healthy
1. Preheat oven to 325°. In large bowl,
toss potatoes and oil until well coated.
Mix in garlic, parsley, tarragon, thyme, salt,
pepper and oregano. 2. Spray rimmed
baking pan with nonstick cooking spray.
Place potatoes in single layer on prepared
baking pan. Roast potatoes 20 minutes.
Stir in leeks and roast 1 hour to 1 hour
10 minutes longer or until potatoes
are tender and golden brown, stirring
occasionally.
Approximate nutritional values per serving:
255 Calories, 7g Fat (1g Saturated),
0mg Cholesterol, 159mg Sodium,
44g Carbohydrates, 4g Fiber, 5g Protein
Chef Tip
The oil, garlic, dried herbs and seasonings
may be mixed a day in advance and
refrigerated.
Easy
Q uick fix: Prepare your favorite Steamables as directed,
then toss with fresh lemon juice, a splash of extra
virgin olive oil, finely chopped garlic, chopped fresh
rosemar y, a sprinkle of kosher salt and fresh
ground black pepper. Enjoy!
CAUTION!
CA
LLY
N CAREFU
AM. OPE
HOT STE
M BODY.
AWAY FRO
TM
TM
tth is BA G
ST EA M in
Re ad y to le W as he d
Tr ip
d
RPoe
tatoes
Steamables potatoes
are washed and ready to
steam – right in the microwave b
bag!!
Now you have time for potatoes tonight!
SIZE B
US NO. 1 OF USA
PROD UCE
Ser ving
Sugg estion
COOK THIS
SIDE DOWN
NO
N
REFRIGERATIO
REQUIRED
NET WT 1.5 LBS
(680g)
Available in Red, Golden and Russet varieties.
14
Low Cholesterol
Healthy Living Planner
The Healthy Living Planner can be used as a guide for staying on the path of vibrant
living. For a healthy lifestyle, eating balanced meals as well as regular exercise are essential.
The Healthy Living Food Log is an effective and useful way to track the allotted daily
food choices from the USDA Pyramid food recommendations. Simply record your
food choices and portions in the various food groups on a daily basis. Studies show
that keeping a food log journal helps to keep one accountable and stay committed to
practicing healthy, mindful eating. The planner is also designed to document time spent
exercising in the upcoming four week period.
Grains
This food group is made from grain
products such as wheat, rice, oats, cornmeal,
barley or other similar cereal grains. Bread,
pasta, oatmeal, breakfast cereals, tortillas and
grits are also examples of grain products which
are part of this group. Whole grains are an
excellent source of fiber and nutrients, as they
contain essential enzymes, iron, dietary fiber,
vitamin E and the B-complex vitamins. Because
the body digests grains slowly, they provide
sustained and high quality energy. The USDA
Food Pyramid recommends eating at least
6 ounces of whole grains every day. Grains are
divided into two subgroups: whole grains and
refined grains. It is best to look for the word
“whole” before the name of the grain on the list
of ingredients when choosing a grain.
Fruits Fruit is another food group that is
packed with nutrients. One should eat a variety
of fruits to get the most benefits. Any fruit
or 100% fruit juice counts as part of the fruit
group. Fruits may be fresh, canned, frozen, or
dried, and may be whole, cut-up or puréed.
Some commonly eaten fruits are apples,
bananas, berries and melons. Research shows
that fruit can play a role in reducing the risk
of many chronic diseases. Whenever possible,
buy fresh fruits which are in season when
they are often less expensive and at their peak
flavor. Two cups of fruit a day is the USDA Food
Pyramid recommendation.
Vegetables
Milk Many foods made from milk and all
fluid milk products are considered part of this
food group. Some commonly eaten choices in
the milk group are yogurt and cheese. Foods
made from milk that retain their calcium
content are part of this group, while foods
made from milk that have little to no calcium,
such as cream cheese, cream and butter, are
not. Calcium is a key component of milk that
makes for healthy bones. Getting enough
calcium from childhood through adulthood
helps build bones and then helps slow the loss
of bone as we age. Vitamin D plays a key role
along with calcium in boosting bone health.
The amount recommended by the USDA Food
Pyramid from the milk group is three cups daily.
The vegetable group
consists of any vegetable or 100% vegetable
juice. Vegetables may be cooked or raw,
fresh, frozen, canned or dried/dehydrated.
Vegetables provide nutrients vital for health
and maintenance of the body. To ensure the
best mix of nutrients, chose a variety of colored
vegetable produce such as dark leafy greens,
and produce with a rich yellow, orange or red
color. There is overwhelming evidence that
a diet rich of vegetables can lower the risk of
heart disease and stroke. It is best to eat local
and organic vegetables whenever possible. The
USDA Food Pyramid recommended amount is
2.5 cups a day
Meat & Beans All foods made from
meat, poultry, fish, dry beans or peas, eggs, nuts
and seeds are considered part of this group. Dry
beans and peas are part of this group as well as
the vegetable group. The meat and bean group
provides many proteins and nutrients that are
vital for health and maintenance of the body.
Beans are a wonderful way to add high-quality,
plant-based protein to the diet. They are high
in iron, B vitamins and fiber. It is recommended
by the USDA Food Pyramid to have 5.5 ounces
from the meat and bean group each day.
15
Write in your daily food choices
Week One
Goal based on a 2000 calorie day
Grains
Veggies
Fruit
Milk
Meat &
Beans
Water
Physical
Activity
6 oz
2.5 cups
2 cups
3 cups
5.5 oz
6 cups
30 min
Grains
Veggies
Fruit
Milk
Meat &
Beans
Water
Physical
Activity
6 oz
2.5 cups
2 cups
3 cups
5.5 oz
6 cups
30 min
S
M
T
W
T
F
S
Write in your daily food choices
Week Two
S
M
T
W
T
F
S
16
Goal based on a 2000 calorie day
Goal
&
%
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&
%
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&
%
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&
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&
%
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Write in your daily food choices
Week Three
Goal based on a 2000 calorie day
Grains
Veggies
Fruit
Milk
Meat &
Beans
Water
Physical
Activity
6 oz
2.5 cups
2 cups
3 cups
5.5 oz
6 cups
30 min
Grains
Veggies
Fruit
Milk
Meat &
Beans
Water
Physical
Activity
6 oz
2.5 cups
2 cups
3 cups
5.5 oz
6 cups
30 min
S
M
T
W
T
F
S
Write in your daily food choices
Week Four
S
M
T
W
T
F
S
Goal based on a 2000 calorie day
Goal
&
%
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&
%
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&
%
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17
Winter Training Tips
CARDIO
Cardiovascular exercise stresses the
cardiovascular system and causes
the body to breathe more rapidly.
Cardio, also known as aerobic
exercise, builds up endurance
and raises the heart rate to 60-85
percent of the heart’s maximum
heart rate.
Typically 20 minutes or longer is
the recommended time for a cardio
workout where an elevated heart
rate is sustained. When an elevated
heart rate is created, muscles in the
body are engaged for a long period
of time, which then requires more
oxygen from the blood. The major
muscle groups which require a
large amount of oxygen for cardio
exercise include the quadriceps,
hamstrings, chest and arms. When
the heart rate rises, the lungs
pump harder and faster to meet
the demands for oxygen over an
extended period of time.
Cardiovascular exercise is often
associated with heart health
and weight loss. A regular cardio
workout is thought to lower the
risk for heart disease, diabetes and
some cancers. It is also beneficial
for combating stress and sleep
issues. Running, vigorous walking,
swimming and bicycling are typical
cardio exercises.
18
FLEXIBILITY
Flexibility is the ability to move the
joints and muscles through their full
range of motion. Flexibility training
is perhaps the most undervalued
component of conditioning.
While recent and ongoing
debates question its role in injury
prevention, athletes can still gain
much from a stretching regimen.
As the body becomes more flexible,
balance and coordination often
improves. To stay flexible, it is best
to stretch all the major groups of
muscles. This includes the muscles
found within the arms, back, hips,
the front and back of the thighs,
and calves.
A flexibility training program can
be made up of different types of
stretching. It is important to do
flexibility exercises in addition to
aerobic and strength-building
exercises. Popular activities that
include stretching are dance, tai
chi, yoga and martial arts. It is
recommended to stretch for 10 to
12 minutes a day, to stretch first
thing in the morning, and to do all
stretches gradually. Don’t push or
bounce the stretch. The only thing
that should be noticed is a feeling of
light pressure, not pain.
CORE
STRENGTH
The “core” consists of many different
muscles that stabilize the spine,
pelvis and shoulder to provide a
solid foundation for support and
movement in the extremities. The
muscles of the core make it possible
to stand upright and move on two
feet. A strong core distributes the
stresses of weight-bearing and
protects the back. Core conditioning
and abdominal conditioning have
become synonymous in recent years
but the abdominal muscles alone
are not the key to real core strength
or conditioning. The goal of core
stability is to maintain a solid
foundation and transfer energy
from the center of the body out to
the limbs.
Strength training and resistance
training are often used
interchangeably. There are many
different methods of strength
training, the most common being
the use of gravity or elastic /
hydraulic forces to oppose muscle
contraction. When properly
performed, strength training can
provide significant functional
benefits and improvement in overall
health and well-being. Strength
training can have many benefits
such as increasing overall stability
and balance, lowering blood sugar
and body fat, elevating HDL levels,
lowering stress and increasing the
number of calories burned.
There are many exercises that
will strengthen the core, as well
as exercise equipment that can
aid in this training. Some of the
best products for developing core
strength include stability balls,
medicine balls, kettle bells and
balance products such as Bosu
balls. Body weight exercises such as
abdominal bracing, plank exercises,
push-ups and oblique twists are also
very effective for developing core
strength. Yoga and Pilates are very
popular and efficient ways to build
core strength.
No matter what the fitness goals,
strength training should be an
important component of any
exercise program. Making the
muscles stronger is an important
part of overall health.
MANUFACTURER’S COUPON
$1 OFF
ANY 4 HANOVER® CANNED BEANS
(15.5 OZ. OR LARGER)
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Meal short-cuts: The pasta may be cooked in advanced – just toss with a
little olive oil to prevent sticking, then reheat in the microwave before tossing
with the sauce. Penne pasta also works well in this dish.
20
Pa s t a Pe r f e c t i o n
Get Saucy
Veggie Variety
If you struggle to get your recommended daily servings of veggies, then this is the pasta for you! Your healthy
choices don’t need to be obvious – hidden inside each 4-ounce serving of Ronzoni® Garden Delight™ pasta is
one full serving of vegetables. We’ve also included garbanzo beans, also known as chickpeas. These tiny beans are
very high in protein and are also a great source of fiber, helping to regulate digestion. If time has been an excuse
for not eating healthy in the past, it won’t be anymore. This dish can be prepared in only 20 minutes!
Creamy Tomato
Turkey Rotini
½
Prep: 5 minutes
Cook: 15 minutes • Serves: 6
3
1
2
¾
box (12 ounces) Ronzoni Garden
Delight rotini pasta
1 teaspoon extra virgin olive oil
1¼ pounds ground turkey
2 jars (16 ounces each) Francesco
Rinaldi To Be Healthy pasta sauce
½ cup rinsed and drained
garbanzo beans
½ teaspoon red pepper flakes
¼ teaspoon kosher salt
cup loosely packed chopped
fresh basil leaves plus additional
leaves for garnish (optional)
cup grated or shredded Parmesan
cheese plus additional for
garnish (optional)
tablespoons red wine vinegar
cup whole milk
1. Heat large covered saucepot of salted
water to boiling over high heat. Add pasta
and cook as label directs. Drain pasta,
then return to saucepot. 2. In large
nonstick skillet, heat oil over medium
heat. Add turkey and cook 5 minutes or
until browned, stirring frequently. Stir in
pasta sauce, beans, red pepper flakes and
salt. Reduce heat to medium-low and
cook 5 minutes. 3. Reduce heat to low.
Stir in basil, cheese and vinegar, and cook
1 minute or until cheese is melted,
stirring constantly. Stir in milk and cook
1 minute or until heated through. Add
sauce mixture to pasta and toss to
combine. Serve pasta garnished
with basil.
Approximate nutritional values per serving:
450 Calories, 13g Fat (3g Saturated),
67mg Cholesterol, 674mg Sodium,
57g Carbohydrates, 8g Fiber, 27g Protein
Chef Tip
To further reduce the amount of fat in this
dish, use 90% lean ground turkey.
Now Healthier is
Heart-ier than ever!
Francesco Rinaldi ToBe™Healthy Pasta Sauce Fortified with DHA Omega 3.
64mg Of
DHA Omega 3
Per Serving
Gluten Free
Cholesterol Free
Contains Only
290- 330mg Sodium
Per Serving
Good Source
Of Vitamin A
MANUFACTURER’S COUPON - 4/9/2011 - CANNOT BE DOUBLED
Save
35¢
On Any 1 Jar
Tomato & Basil • Garden Vegetable • Garlic & Onion • Spicy Marinara
Any Size Glass Jar of Francesco Rinaldi ToBeTM Healthy Pasta Sauce with Omega 3
To the Dealer: LiDestri Foods, Inc. will redeem this coupon for 35¢ off when you purchase any 1 glass jar of Francesco Rinaldi ToBe Healthy Pasta Sauce, plus
8¢handling, provided the coupon has been turned over to you by a customer in exchange for one (1) jar of Francesco Rinaldi ToBe Healthy Pasta Sauce,
according to our agreement and provided the store redeeming the coupon has purchased stock equal to or in excess of coupons redeemed. To obtain payment,
send to: LIDESTRI FOODS, P.O. BOX 528, PENFIELD, NY 14526. LiDestri Foods, Inc. reserves the right to withhold payment on, and declare void, coupons
received mass cut or in mint condition. Cash value 1/20th ofonecent.Reproductionofthiscouponisexpresslyprohibited.(ANYOTHERUSEORUNAUTHORIZED
REPRODUCTION CONSTITUTES FRAUD.) ©2010 LiDestri Foods, Inc.
Voiid
Void
d
FrancescoRinaldi.com/ToBeHealthy
21
22
2
2 2
22
2
Classic Dish
With a Twist
Makeover Meal
Stroganoff originates from 19th century Russia, and is a dish made up of sautéed beef pieces served in a sauce
made with sour cream. This is characteristic of our traditional recipe – but our lighter version replaces the
sour cream with yogurt, making it a much healthier option. A few other changes (but no change in fantastic
flavor) and our lighter beef stroganoff is almost half the calories of the traditional!
Traditional Beef Stroganoff
Prep: 15 minutes
Cook: 20 minutes • Serves: 4
½
(16 ounce) package fettuccine
or linguine
1 tablespoon olive oil
1¼ pounds New York strip steak, cut crosswise
into ½-inch-thick slices
1 small yellow onion, chopped
12 ounces sliced white mushrooms
1 cup beef broth
1 tablespoon Dijon mustard
¾ teaspoon kosher salt
¼ teaspoon ground black pepper
¾ cup sour cream
1. Heat large covered saucepot of salted water
to boiling over high heat. Add fettuccine and
cook as label directs. Drain fettuccine, then
return to saucepot. 2. In large nonstick skillet,
heat oil over medium-high heat. Add beef and
cook 3 minutes or until lightly browned, stirring
occasionally. With slotted spoon, transfer beef
to small bowl. 3. In same skillet, cook onion
over medium heat 2 to 3 minutes or until
onion is tender. Add mushrooms and cook 5
minutes. Reduce heat to medium-low. Stir in
broth, mustard, salt, pepper and beef, and cook
8 minutes longer. Reduce heat to low. Stir in
sour cream and cook 1 minute or until heated
through. Add beef mixture to fettuccine and toss
to combine.
Approximate nutritional values per serving:
697 Calories, 35g Fat (14g Saturated), 129mg Cholesterol,
667mg Sodium, 52g Carbohydrates, 3g Fiber, 43g Protein
Chef Tip
To reduce the amount of fat in this dish, use turkey
or chicken instead of beef.
Lighter Beef Stroganoff
REPLACE:
> regular fettuccine or linguine with wholewheat fettuccine or linguine
> New York strip steak with top sirloin steak
> regular beef broth with less-sodium beef broth
> sour cream with low fat plain yogurt
IN STEP 3:
> Stir in only w cup broth and cook 5 minutes
instead of 8 minutes. Whisk the remaining 4
cup broth with 2 tablespoons all-purpose flour.
Increase heat to medium and stir flour mixture
into beef mixture. Cook 1 minute, reduce heat
to low and proceed with recipe.
SAVE:
> 285 Calories
> 27g Fat (12g Saturated)
> 60mg Cholesterol
> 201mg Sodium
The Onion
Happ
yT
ears
G. Mortellaro
ella
& Sons, Inc
Elba, New York 14058
23
Smart Tips to Keep
Your Heart Healthy
It’s no secret that one’s susceptibility toward heart disease may be
inherited – yet keeping your heart in tip-top shape doesn’t have to
be complicated or difficult with savvy lifestyle choices.
• Maintain a Healthy Weight &
• Think ROYGBIV (acronym for
Remember to Move
Carrying extra weight, especially
stomach fat, has a negative effect on
blood pressure and arteries. But start to
exercise – especially aerobic and strengthconditioning – and cardiac risk factors
tend to plummet. Whether it’s brisk
walking, jogging or strength training,
it’s all good for the ticker. Aim for 30
minutes of moderate aerobic exercise, five
days a week.
24
• Reduce Stress & Laugh More
Blood pressure and heart rate escalates
with high levels of stress. Research shows
that mental stress can be potentially
damaging to your heart. Creating peaceful
interludes in your day (or engaging in
yoga, tai chi or meditation) provides
respite. Laughter has also been found to
have a beneficial effect upon blood vessel
lining – so keep that sense of humor alive
and you’ll do your heart good.
the colors of the rainbow: red,
orange, yellow, green, blue,
indigo and violet)
Tomatoes, carrots, bananas, spinach,
blueberries, plums, eggplant – filling your
plate with a rainbow provides a powerhouse
of antioxidants. Studies have shown that
antioxidant-rich vegetables and fruits are an
important preventive diet.
Smart Choices
• Knock Out Inflammation
with High Fiber
Not only are whole grains and legumes
(like brown rice and lentils) more filling,
they tout lots of soluble fiber. And it’s
fiber that’s the good guy in controlling
damaging inflammation of the arteries.
Barley, beans and oats are top choices.
• Choose High Quality
Proteins & Fats
Select lean meats, vegetable-based
protein, and low-mercury fish high in
omega-3s – salmon, sardines and trout.
Look for fat-free, 1-percent fat, and lowfat dairy products, and don’t forget to
stock your cupboard with beneficial oils
like canola, olive, safflower and soybean.
Read nutrition labels carefully – keep an
eye out for unfavorable trans-fats.
Lifestyle Changes
• Slash the Sodium &
Say “No” to Smoking
Beware of hidden sodium in prepared and
canned foods. Current recommendations
for those at risk are less than 2300mg
of sodium per day (that’s about one
teaspoon). Smokers have double the risk
of heart attack than non-smokers, so
don’t light up – pass on the cigarettes and
your heart will thank you.
SOOTHE, HEAL & HYDRATE.
Chamomile Herbal Tea
Made from the purest, all natural
ingredients and it’s naturally
caffeine-free. Tea is a great-tasting
way to get your necessary daily
fluid intake.
TEA CAN DO THAT
100% Natural Tea
ANTIOXIDANTS IN.
FREE RADICALS OUT.
Cranberry Pomegranate Green Tea
Made with naturally healthy
green tea leaves, it’s a great way
to wake up your taste buds.
And an easy, delicious way to
get your daily antioxidants.
25
Lean and Mean
Cherr y Pizzazz
Sweet Success
The grill is probably still covered and stored away, but that doesn’t mean you can’t enjoy a nice cut of
meat this time of year! When choosing your flank steak, pick a piece that is very lean and doesn’t have
a lot of fat. This flavorful cut of meat is used in a lot of Asian cuisines or fajitas but you’ll love it paired
with the pizzazz of this cherry barbeque sauce.
aluminum foil and let stand 10 minutes.
2. Meanwhile, prepare Cherry Barbeque
Sauce: In small bowl, cover cherries with
hot water and let stand 10 minutes; drain.
In large skillet, cook onion in oil over
medium-low heat 5 minutes or until onion
is soft, stirring occasionally. Add remaining
ingredients and heat to boiling. Reduce
heat and simmer 5 minutes; fold in
cherries. 3. Slice steak across the grain.
Serve steak topped with Cherry Barbeque
Sauce garnished with green onions,
if desired.
Broiled Flank Steak with
Cherry Barbeque Sauce
Prep: 20 minutes
Broil: 10 minutes • Serves: 4
Flank Steak
½ teaspoon garlic powder
¼ teaspoon coarse ground
black pepper
Nonstick cooking spray
1 flank steak (about 1½ pounds)
Thinly sliced green onions for
garnish (optional)
Cherry Barbeque Sauce
½ cup dried cherries
1 small red onion, finely chopped
1½ teaspoons canola oil
1 cup ketchup
3 cup packed light brown sugar
¼ cup refrigerated orange juice
1 tablespoon apple cider vinegar
1 teaspoon dry mustard
1 teaspoon mild (original) molasses
1. Prepare Flank Steak: Preheat broiler with
oven rack about 6 inches from source of
heat. In small bowl, combine garlic powder
and pepper. Spray foil-lined rimmed
baking pan with nonstick cooking spray.
Place flank steak on prepared baking pan
and rub garlic powder mixture onto all
sides of steak. Broil steak 10 minutes or
until internal temperature reaches 135° for
medium-rare, turning once. Transfer steak
to cutting board; loosely cover with
Vitamins A, K, C
High Fiber
Approximate nutritional values per serving:
454 Calories, 17g Fat (6g Saturated),
69mg Cholesterol, 816mg Sodium,
50g Carbohydrates, 3g Fiber, 28g Protein
Broccoli & Carrots with
Garlic Oil
heat; add garlic, orange zest, salt and
pepper. Cook 30 seconds or until garlic is
golden brown, stirring frequently and
being careful not to let garlic burn.
Remove skillet from heat. Add broccoli
and carrots to skillet and toss to coat.
Approximate nutritional values per serving:
76 Calories, 4g Fat (1g Saturated),
0mg Cholesterol, 171mg Sodium,
10g Carbohydrates, 4g Fiber, 2g Protein
Chef Tip
To steam vegetables: Fill saucepot with 1 inch
of hot water and place steamer basket or
metal strainer into saucepot. Steamer basket
or strainer should fit tightly in saucepot
and water should not touch the bottom of
steamer basket or strainer. Cover saucepot
and heat water to boiling over high heat.
Add vegetables to steamer basket or strainer;
cover and cook until vegetables are crisptender. If water boils away, add additional
water as necessary.
Prep: 15 minutes
Cook: 5 minutes • Serves: 4
2
3
1
1
2
¼
¼
cups baby carrots, each
quartered lengthwise
cups broccoli florets
tablespoon olive oil
garlic clove, minced
teaspoons orange zest
teaspoon salt
teaspoon ground black pepper
1. Steam carrots 1 minute; add broccoli
and steam 2 to 3 minutes longer or until
vegetables are crisp-tender. 2. Meanwhile,
in small skillet, heat oil over medium-high
Potassium
Phosphorus
Manganese
Carrot Dissection
p ro d u c e p owe r !
Buying quality produce since 1977
Folate
Magnesium
Fresh Goodness
27
Flake Fantastic
The mild taste and low cost of tilapia has made it one of the most popular seafood selections in the United States. Ours
is paired with a healthy side of citrus. Most know that citrus and vitamin C go hand in hand, but do you know the
long list of other benefits? Citrus fruits are a good source of fiber, aiding in digestion and helping to reduce cholesterol
levels. They also contain folic acid, otherwise known as folate, which boosts the production of red blood cells.
Quick & easy cooking: Tilapia’s white,
sweet and finely-textured flesh makes it suitable
for a variety of cooking methods including baking,
broiling, grilling and steaming.
28
Fruity and Fine
Lemon-Crumbed Tilapia
Prep: 10 minutes
Bake: 15 minutes • Serves: 4
Fish
2
1
3
1
1
1
1
4
1
Nonstick cooking spray
large egg whites
garlic clove, finely chopped
cups cornflakes, crushed into
coarse crumbs
tablespoon chopped fresh
parsley leaves
teaspoon dried basil
teaspoon lemon pepper seasoning
teaspoon lemon zest
tilapia fillets (about 2 pounds)
small lemon, cut in half
Avocado Sauce
½ medium avocado
4 cup light sour cream
2 tablespoons fat-free milk
1 tablespoon chopped red onion
1. Prepare Fish: Preheat oven to 350°.
Spray rimmed baking pan with nonstick
cooking spray. In wide, shallow dish,
whisk egg whites until frothy. In separate
wide, shallow dish, combine garlic,
cornflake crumbs, parsley, basil, lemon
pepper and lemon zest. 2. Dip each
tilapia fillet in egg whites, then in
cornflake crumb mixture, patting lightly
so mixture adheres to both sides. Place
tilapia on prepared baking pan. 3. Bake
tilapia 15 to 20 minutes or until tilapia
turns opaque throughout and reaches
an internal temperature of 145°.
4. Meanwhile, prepare Avocado Sauce:
In food processor with knife blade
attached, blend all ingredients until
mixture is well combined, scraping bowl
occasionally with rubber spatula.
5. Squeeze juice from lemon over
tilapia and serve with Avocado Sauce.
Approximate nutritional values per serving:
339 Calories, 5g Fat (1g Saturated),
102mg Cholesterol, 408mg Sodium,
24g Carbohydrates, 2g Fiber, 46g Protein
Citrus Salad
Prep: 10 minutes • Serves: 4
2
2
1
4
8
8
We de l ive r qual ity
large pink or ruby red grapefruits
medium oranges
tablespoon extra virgin olive oil
teaspoons fresh lime juice
teaspoon salt
teaspoon ground black pepper
½
1
Ver y Divine
medium red onion, thinly
sliced (½ cup)
tablespoon thinly sliced fresh
basil leaves
1. Remove peel and white pith from
grapefruits. Turn each grapefruit on its
side and cut into ¼-inch-thick slices.
Repeat process with oranges. 2. In small
bowl, whisk together oil, lime juice, salt
and pepper. 3. To serve, alternately layer
grapefruit and orange slices. Sprinkle red
onion and basil over sliced fruit and
drizzle with oil mixture.
Approximate nutritional values per serving:
108 Calories, 4g Fat (1g Saturated),
0mg Cholesterol, 67mg Sodium,
19g Carbohydrates, 3g Fiber, 2g Protein
Chef Tip
To peel grapefruits or oranges, slice off top
and bottom ends to form 2 flat surfaces.
Place 1 flat side down on cutting board. With
small paring knife, slice down the sides
following the natural curve of the fruit to
remove skin and white pith completely.
Less Sodium
Primus Lab Certified for food safety
Celebrating our 50th year in the produce industry.
29
Lo-Cal Love
This after-dinner treat is well known for its unique name. Tiramisu actually translates to “carry
me up” or “pick me up” which is appropriate considering the dessert counts coffee as one of its
ingredients. A lighter option compared to cake or pie, this fluffy dessert has layers of goodness.
So don’t feel bad about grabbing a spoon and digging your way through this guiltless indulgence.
Tiramisu
Prep: 20 minutes plus chilling
Serves: 9
1
package (1 ounce) vanilla sugar-free
fat-free reduced calorie pudding &
pie filling
2 cups fat-free milk
1 container (15 ounces) fat-free
ricotta cheese
1 container (8 ounces) whipped
topping, thawed
6 tablespoons cooled brewed coffee
1½ teaspoons raspberry extract
½ teaspoon vanilla extract
1 (11-ounce) round angel food cake
3 teaspoons unsweetened cocoa
powder plus additional for serving
1. Prepare pudding as label directs with
milk. In small bowl, whisk ricotta until
smooth and creamy; stir into prepared
pudding. Fold whipped topping into
pudding mixture until just combined.
2. In small bowl, combine coffee and
extracts. 3. Slice cake horizontally into
thirds, then cut each layer into
1½ x 3-inch pieces. Place ½ of the cake
pieces into bottom of 8 x 8-inch glass or
metal baking dish in single layer, packing
pieces close together and breaking as
needed to fill any gaps. Sift 1½ teaspoons
cocoa powder over cake and brush cake
with ½ of the coffee mixture. With rubber
spatula, evenly spread 3 of the pudding
mixture over cake pieces. Repeat layers
with remaining cake, cocoa powder, coffee
mixture and pudding mixture. 4. Cover
and refrigerate at least 4 hours or up to
24 hours. To serve, sift cocoa powder
evenly over cake and cut into 9 squares.
Approximate nutritional values per serving:
226 Calories, 4g Fat (4g Saturated),
14mg Cholesterol, 493mg Sodium,
35g Carbohydrates, 1g Fiber, 8g Protein
30
Shop p ing List
Take this handy list to pick up the
ingredients needed for the recipes in
this issue. Happy cooking!
.................................................................................
Granola Bites Page 4
2 tablespoons sliced almonds
1¾ cups quick oats
e cup dried apples and/or apricots
3 cup dried blueberries, cherries and/or
cranberries
sunflower seeds
coconut flakes
½ cup peanut butter
Poached Eggs Florentine Page 8
e
¼
4
2
3
cup fat-free milk
cup reduced fat Cheddar cheese
white pepper
cups packed baby spinach leaves
whole-wheat English muffins
small tomatoes
fresh parsley leaves
Tomato Bisque with
Parmesan Croutons Page 10
1
1
2
French baguette
medium carrot
medium yellow onion
celery
cans (14.5 ounces each) peeled, whole,
no salt added tomatoes
1 can (28 ounces) peeled and
diced tomatoes
1 cup low sodium tomato juice
dried thyme
4 cup half and half
fresh thyme leaves
Slow Cooker Split Pea &
Ham Soup Page 11
1
1
2
1
1
1
3
bag (16 ounces) dried green split peas
cup chopped ham
medium Idaho potatoes
celery
medium carrot
medium yellow onion
bay leaf
fresh parsley leaves
cans (14 ounces each) less-sodium
chicken broth
1 small lemon
French baguette
gar powder
garlic
wde
c ye e pepper
cayenne
p
Chicken & Mushroom Stir-Fry
Page 12
1¼ pounds boneless, skinless chicken
breasts
1 red bell pepper
1 small yellow onion
1 package (8 ounces) Giorgio sliced
white mushrooms
1 package (3.5 ounces) Giorgio sliced
shiitake mushrooms
fresh ginger
4 green onions
low-sodium soy sauce
sesame oil
white rice
Roasted New Potatoes with
Leeks & Fresh Herbs Page 14
4
2
pounds new potatoes
fresh parsley leaves
fresh tarragon leaves
fresh thyme leaves
crushed oregano
medium leeks
Traditional Beef Stroganoff Page 22
½ (16 ounce) package fettuccine
or linguine
1¼ pounds New York strip steak
1 small yellow onion
12 ounces sliced white mushrooms
1 cup beef broth
Dijon mustard
¾ cup sour cream
all-purpose flour
black pepper
cinnamon
distilled white vinegar
dry mustard
eggs
1
1
½
1
garlic powder
coarse ground black pepper
flank steak (about 12 pounds)
green onion
cup dried cherries
small red onion
canola oil
refrigerated orange juice
apple cider vinegar
mild (original) molasses
Broccoli & Carrots with
Garlic Oil Page 26
2 cups baby carrots
1 head broccoli
1 medium orange
Lemon-Crumbed Tilapia Page 28
Creamy Tomato Turkey Rotini Page 20
1 box (12 ounces) Ronzoni Garden
Delight rotini pasta
1¼ pounds ground turkey
2 jars (16 ounces each) Francesco Rinaldi
To Be Healthy pasta sauce
½ cup garbanzo beans
red pepper flakes
fresh basil leaves
red wine vinegar
whole milk
Staples
Broiled Flank Steak with Cherry
Barbeque Sauce Page 26
1
4
1
¼
1
cornflakes
fresh parsley leaves
dried basil
lemon pepper seasoning
small lemon
tilapia fillets (about 2 pounds)
medium avocado
cup light sour cream
fat-free milk
medium red onion
Tiramisu Page 30
1 package (1 ounce) vanilla sugar-free
fat-free reduced calorie pudding
& pie filling
fat-free milk
1 container (15 ounces) fat-free
ricotta cheese
1 container (8 ounces) whipped topping
coffee
raspberry extract
1 (11-ounce) round angel food cake
ke
unsweetened
cocoa powder
unsweet
s
extra virgin olive oil
garlic
granulated sugar
grated Parmesan cheese
honey
ketchup
kosher salt
light brown sugar
nonstick cooking spray
olive oil cooking spray
unsalted butter
vanilla extract
vegetable oil
31
Premium Fruits and Vegetables
PRODUCE
Serves 16
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1 teaspo
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