¢ents able HEALTH - Fareway

Copyright 2017

Plus fresh, affordable recipes in every issue

¢ents ableHEALTH

ISSUE 24 I May - July 2017

FREE

build your own

plums

noodle BOWL

seasonal produce

2 I CentsAble Health I May - July 2017 I www.fareway.com

CentsAble Health

4 Get your grill ready

6 Seasonal produce: plums

11 Build your own noodle bowl

18 The blend: meat, meet mushrooms!

20 Contact us!

contents

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www.fareway.com I May - July 2017 I CentsAble Health I 3

A grain is considered to be a whole grain as long as all three original parts—the bran, germ and endosperm—are still present in the same proportions as when the grain was growing in the fields. These grain components provide B vitamins, vitamin E, magnesium, iron and fi ber, which can help reduce the risks of heart disease, stroke, certain cancers, diabetes and obesity.

Serve up your next sandwich or morning slice of toast on Brownberry® 100% Whole Wheat bread for 23 delicious grams of whole grains per serving.

Whole GrainsReap the healthy benefits of

Makes 1 serving • Total time: 5 minutes

Ingredients½ cup old-fashioned oats½ cup milk¼ cup Fareway Greek yogurt,

any fl avor¼ cup fruit1 Tbsp. honey

DirectionsCombine all ingredients in a small jar and store in the refrigerator overnight. Stir and serve.

Nutrition information per serving: 311 calories; 3.6 g fat; 0.8 g saturated fat; 5.3 mg cholesterol; 85.9 mg sodium; 57.6 g carbohydrate; 4.9 g fi ber; 29.7 g sugar; 15.3 g protein

Overnight OatsA no-cook way to enjoy a breakfast full of protein, fi ber, and whole grains


grilling... Grilling is a summer favorite, from vegan to meat-lover and everyone in between. Follow these three tips if you haven’t fi red up a grill before, or if you just need a few quick refreshers.

A SUMMERFAVORITE


Heat your grill for 15 to 20 minutes before cookingYou want food to sear on contact to lock in the juices. A hot grill also prevents sticking, so you can fl ip that burger without losing any to the burner. Avoid cross contaminationSafe food starts and ends in the refrigerator. Keep raw meats, poultry and seafood in sealed containers or bags on the bottom shelf to prevent dripping. Ideally, food prep would take place on separate cutting boards: one for produce and one for raw meat, poultry and seafood. If you only have one cutting board, don’t fret. Just prep your produce fi rst. Finally, refrigerate or store any leftovers within two hours of cooking to prevent bacteria from multiplying.

Take your temperatureChecking internal temperature with a food thermometer is the best way to make sure your meal is safe and delicious.

Beef & Pork 145°F followed by at least a 3-minute rest period

Fish & Shellfi sh 145°F

Ground Meat 160°F

Poultry 165°F


Plums

Plums pack a lot of nutritional power in a small package—as long as you’re eating the antioxidant-rich skin. One serving (two plums) has around 70 calories, 2 grams of fi ber and counts as a good source of vitamin C. To get the most out of your plum shopping, choose plump plums with smooth skin, free of bruises and soft spots.


That’s because, in part, it is. Some produce items, including plums, give off ethylene—a gas that can cause other produce items to ripen faster. Some fruits and vegetables absorb ethylene easily, so if they’re mixed in a bowl together, you may feel like some items become soft or spotted too quickly. Enjoy perfect plums by storing under-ripe plums in a paper bag at room temperature until they soften. Once they’re ready, store them in the refrigerator.

Have you ever wondered why your fruit bowl looks like a small science

experiment after a few days?

Freeze diced plums (make sure to remove the pit) to

use in purple smoothies

8 I CentsAble Health I May 2017 - July 2017 I www.fareway.com

Whip up a parfait

with vanilla yogurt &

diced plums

Add a pop of purple to your favorite salad

Stir � y plums with walnuts, rice, celery

& red pepper to pair with

your favorite protein

8 I CentsAble Health I May 2017 - July 2017 I www.fareway.com


GRILLED FRUIT ON A STICKMakes 4 servingsTotal time: 15 minutes

Ingredients1 peach, pitted and cubed1 plum, pitted and cubed1 kiwi, peeled and cubed1 tsp. canola oil1 tsp. cinnamon

DirectionsThread skewers* with cubed fruit and brush with oil. Sprinkle with cinnamon. Grill over medium heat for 5 – 7 minutes, turning occasionally, or until warmed through and lightly charred. *If using wooden skewers, soak them for at least 20 minutes in cold water before threading.

Nutrition information per skewer: 45 calories; 1.4 g fat; 0 g saturated fat; 0 mg cholesterol; 1 mg sodium; 8.8 g carbohydrate; 1.8 g fi ber; 4.8 g sugar; 0.7 g protein

With your grill already fi red up, let’s take our � uit outside!

Looking for more fruits and veggies to throw on the grill? These work great, too!Try pineapple, eggplant, asparagus, mushrooms, corn on the cob and summer squash


Oscar Mayer Natural deli meats are made with the cleanest ingre-dients, no artifi cial preservatives, no added nitrates or nitrites, and nothing artifi cial, so nothing gets in the way of great taste!

Frito-Lay’s line of Oven Baked snacks are

BAKED, NOT FRIED, to give you the great taste you’ve come to love with Frito-Lay snacks.

Try new Oven Baked Ruffl es in fl avors like Garlic and Ranch!

EASY TURKEY TORTILLA ROLL UPSMakes 8 pinwheelsTotal time: 5 minutes

Ingredients 2 (8 inch) tortillas3 Tbsp. Sabra hummus,

any fl avor 4 ounces Oscar Mayer

Natural Slow Roasted Smoked Turkey Breast

¾ cup shredded lettuce

DirectionsSpread tortillas with hummus; top with turkey.

Add lettuce and roll up. Cut each into 4 slices.

Nutrition information per pinwheel: 38 calories; 0.7 g fat; 0.1 g saturated fat; 4 mg cholesterol; 140 mg sodium; 4.9 g carbohydrate; 0.8 g fi ber; 0.4 g sugar; 2.6 g protein


THE BASEEven though we call these “noodle” bowls, your base can really be any grain you’ve got lying around. Go traditional with rice noodles, or choose whole grains to boost fi ber, vitamins and minerals with whole wheat pasta, whole grain/brown/wild rice, quinoa, barley or millet.

THE PROTEINProtein keeps you full and these bowls are a great way to utilize grilled leftovers. Look for lean cuts of beef, pork, chicken or fi sh. For vegetarian options, reach for beans, eggs, edamame or tofu.

THE EXTRASRound out your one dish dinner with low-sodium sauce, your favorite vegetables or fresh herbs.

BowlNoodle bowls may be one of the best one-dish dinners. Done right, they’re healthy, inexpensive and most importantly—delicious.

Build a Better

A success� l noodle bowl comes down to three elements:

Voila!and...


KOREAN BEEF NOODLE BOWLMakes 4 servings • Total time: 25 minutes

Ingredients

KOREAN2 (8 oz) New York Strip steaks¼ cup low-sodium soy sauce2 Tbsp. sesame oil (fi nd it in the Asian food

aisle)2 cups cooked brown rice (cooked

according to package directions)4 cups assorted vegetables, such as

shredded or thinly sliced red or green cabbage, shredded carrots, broccoli fl orets and sliced cucumber, all cut into bite-sized pieces

¼ cup thinly sliced green onions1 Tbsp. toasted sesame seeds

DirectionsPlace steaks on grill over medium, ash-covered coals. Grill steaks, covered, 11 – 14 minutes (over medium heat on preheated gas grill, covered, 11 – 15 minutes) for medium rare (145°F) to medium (160°F) doneness, turning occasionally.

Meanwhile, to prepare dressing, whisk together soy sauce and sesame oil in small bowl; set aside.

To serve, divide rice evenly among four bowls. Top rice with vegetables. Carve steaks into thin strips; divide evenly among bowls. Drizzle with dressing. Garnish with green onions and sesame seeds.

Nutrition information per serving: 387 calories; 15.7 g fat; 4 g saturated fat; 68.9 mg cholesterol; 623.3 mg sodium; 31.4 g carbohydrate; 4.6 g fi ber; 4.2 g sugar; 30 g protein

Per 3-ounce cooked serving, it has 25 grams of satisfying protein packed in a mere 155 calories. Looking for it at the meat counter? It’s also known as a boneless strip steak, Kansas City steak or top loin steak.

Balance a beef noodle bowl with a

LEAN NEW YORK STRIP STEAK


GREEK

GREEK BEEF NOODLE BOWLMakes 4 servingsTotal time: 25 minutes

Ingredients2 (8 oz) New York Strip steaks2 medium zucchini, cut lengthwise in half2 medium red bell peppers, cut into

quarters½ cup nonfat Greek yogurt¼ cup diced cucumber¼ cup lemon juice, divided¼ tsp. salt2 cups cooked quinoa (cooked according

to package directions)2 Tbsp. chopped fresh parsley½ cup feta cheese¹⁄³ cup sliced black olives

DirectionsPlace steaks on grill over medium, ash-covered coals. Grill, covered, 11 – 14 minutes (over medium heat on preheated gas grill, 11 – 15 minutes) for medium rare (145°F) to medium (160°F) doneness, turning occasionally.

Place zucchini and peppers on the grill. Grill zucchini, covered, for 7 – 10 minutes and peppers, covered, for 11 – 14 minutes.

While steaks and vegetables are cooking, combine Greek yogurt, cucumber, 1 tablespoon lemon juice, and salt to make tzatziki sauce. Dress quinoa with the remaining lemon juice and parsley. Divide quinoa equally among four bowls.

Slice steaks into thin slices. Chop zucchini and peppers into bite-sized pieces. Divide steak and vegetables evenly over the quinoa in each of the bowls. Garnish with olives and feta and fi nish with a dollop of tzatziki. Season with salt and pepper as desired.

Nutrition information per serving: 415 calories; 16 g fat; 5.8 g saturated fat; 87 mg cholesterol; 604.2 mg sodium; 31 g carbohydrate; 5 g fi ber; 7.9 g sugar; 36.2 g protein

“ ”25 grams of satisfying protein packed in a mere 155 calories


INDONESIAN PORK NOODLE BOWLMakes 4 servingsTotal time: 25 minutes

Ingredients1 pound pork tenderloin, cut into

¼-inch thick strips1 Tbsp. vegetable oil, divided2 cloves garlic, crushed½ tsp. red pepper fl akes2 cups cabbage, coarsely shredded1 cup celery, chopped2 green onions, sliced¼ cup low-sodium soy sauce4 cups angel hair pasta, cooked

and drained, broken into thirds before cooking

DirectionsIn a large nonstick skillet, heat 2 teaspoons oil over medium-high heat. Add pork, garlic and red pepper; stir-fry 2 – 3 minutes, until pork is no longer pink; remove from pan and reserve. Add remaining oil to skillet; stir-fry cabbage, celery and green onion until crisp-tender, 1 – 2 minutes. Add soy sauce and pasta to skillet along with pork; stir to heat through.


INDONESIAN

We chose an old favorite for our pork-inspired bowls:

THE PORK TENDERLOIN

Each tenderloin weighs around two pounds, making it great for leftovers (like our noodle bowls). You can bake, broil or grill pork tenderloin for a tender, protein-packed 120 calories.}


DirectionsWhisk together the soy sauce, cilantro, garlic, brown sugar, vegetable oil and lime juice in a bowl for the marinade.

Place the pork tenderloin in a gallon-sized zip-top plastic bag. Pour the marinade over the pork tenderloin, reserving about 1/4 cup of the marinade in the refrigerator for later use. Refrigerate for at least 30 minutes and up to 4 hours.

Meanwhile, cook the pasta according to the package directions. Whisk together lime juice, garlic, peanut butter, hot water and soy sauce for the peanut sauce. Drain the pasta once cooked, and toss the pasta with the peanut noodle sauce in a large bowl.

Heat grill to medium-high heat. Remove pork tenderloin from the marinade, discarding the excess marinade. Place on grill and cover grill. Cook, turning occasionally, until browned and instant-read thermometer inserted in center of pork reads 145°F, about 15 – 20 minutes. Transfer to carving board and let stand 3 – 5 minutes before slicing against the grain.

Pour the reserved marinade over the sliced pork and serve over the peanut noodles.

Nutrition information per serving: 524 calories; 20.2 g fat; 4.2 g saturated fat; 60.8 mg cholesterol; 706.9 mg sodium; 52.6 g carbohydrate; 2.1 g fi ber; 4 g sugar; 38.9 g protein

They’re healthy, inexpensive and most importantly—delicious.“ThTh

”..

THAI PORK NOODLE BOWLMakes 4 servings • Total time: 25 minutes

Ingredients1 pound pork tenderloin

Marinade¼ cup low-sodium soy sauce¼ cup cilantro, chopped or 1 Tbsp.

dried cilantro3 cloves garlic, crushed3 Tbsp. brown sugar1 Tbsp. vegetable oil1 lime, juiced

Peanut Noodles8 ounces whole wheat pasta,

spaghetti, linguine or angel hair1 lime, juiced2 cloves garlic, fi nely minced½ cup creamy peanut butter1 cup hot water2 Tbsp. low-sodium soy sauce

THAI


SIMPLE VIETNAMESE PORK AND NOODLE BOWLMakes 6 servings • Total time: 1 hour

Ingredients 1 ¼ pound pork tenderloin, trimmed

and cut into ¼-inch slices12 ounces rice noodles (fi nd it in the

Asian food aisle)4 cups shredded cabbage ¼ red onion, thinly sliced4 ½ cups chicken broth, reduced-

sodium1 tsp. reduced-sodium soy sauce2 Tbsp. canola oil¼ cup basil leaves, fresh, thinly sliced1 lime, cut into 6 wedges

DirectionsPrepare the noodles according to package directions. Arrange the noodles in 6 serving bowls. Top with cabbage and onion and set aside.

While the noodles are cooking, in a medium saucepan, combine the chicken broth and soy sauce and bring to a boil over medium-high heat. Reduce the heat to very low, to keep the broth just below a simmer.

In a very large skillet over medium-high heat, warm the oil. Add the pork and cook until browned and pork reaches an internal temperature of 145°F, about 1 – 2 minutes per side (you may have to do this in batches). Let stand at room temperature for three minutes. Arrange the pork on top of the noodle bowls.

Ladle in the piping-hot broth, garnish with the basil and lime wedges and serve.Nutrition information per serving: 458 calories; 12 g fat; 2.2 g saturated fat; 60.8 mg cholesterol; 323.3 mg sodium; 56.7 g carbohydrate; 3.3 g fi ber; 3.6 g sugar; 30.5 g protein

VIETNAMESE

A success� l noodle bowl comes down to three elements: The base, the protein & the extras

“AA

”asas


In the school of nutritious foods,

the AVOCADO is the

VALEDICTORIANAND FOR GOOD REASON

The avocado contains nearly 20 vitamins and minerals. It’s cholesterol-free, sodium-free, naturally rich in healthy fat and a good source of fi ber and folate per 50 g serving (one third of a medium avocado).

SUMMER BEAN SALADMakes 8 servings • Total time: 15 minutes

Ingredients

DirectionsIn a large bowl, combine beans, bell pepper, corn and onion.

In a small bowl, whisk together olive oil, red wine vinegar, lime juice, lemon juice, sugar, garlic, cilantro, cumin and black pepper.

Pour dressing over vegetables. Season with hot pepper sauce and chili powder, as desired. Mix and chill in the refrigerator. Nutrition information per serving: 313 calories; 14.6 g fat; 2.1 g saturated fat; 0 mg cholesterol; 441.3 mg sodium; 38.3 g carbohydrate; 8.8 g fi ber; 6.5 g sugar; 8.9 g protein

1 (15 ounce) can pinto beans, drained and rinsed

1 (15 ounce) can Mrs. Grimes kidney beans, drained and rinsed

1 (15 ounce) can cannellini beans, drained and rinsed

1 red bell pepper, chopped 1 (10 ounce) package frozen

corn kernels1 red onion, chopped

½ cup olive oil ½ cup red wine vinegar 2 Tbsp. fresh lime juice 1 Tbsp. lemon juice 2 Tbsp. white sugar 1 clove garlic, crushed¼ cup chopped fresh cilantro½ Tbsp. ground cumin½ Tbsp. ground black pepper1 dash hot pepper sauce ½ tsp. chili powder

Enjoy the goodness of avocados by whipping up some easy guacamole: Mash 4 avocados with 1 tablespoon lime juice, 1 tablespoon minced onion, 1 teaspoon minced jalapeno and ½ teaspoon salt. Make it your own by adding tomatoes, roasted corn, garlic or cilantro.


MIGHTY MUSHROOM BLENDED BURGERMakes 6 servings • Total time: 30 minutes

Ingredients

Blend:MEAT, MEET

Looking to make meals more delicious and nutritious?

try the Blend!

40% MUSHROOMS___________

For ground meat dishes such as sloppy joes, tacos and burritos, try a 40/60 mushroom-meat blend

70% MUSHROOMS___________

From chilis to sauces, a 70/30 mushroom-meat blend provides

the perfect base for hearty one-pot meals.

100% MUSHROOMS___________

All mushrooms and no meat make for rich and satisfying

dishes like bolognese.

The Blend is a simple cooking technique that combines fi nely chopped mushrooms with ground meat to

Add fl avor Extend portions Save money Increase vegetable consumption Decrease calories and sodium

30% MUSHROOMS___________

A 30/70 Mushroom-meat blend is the perfect consistency for

burgers, meatballs and meatloaf.

}

DirectionsFinely dice mushrooms or gently pulse in a food processor.In a skillet, warm 1 tablespoon oil on medium-high heat. Add mushrooms and cook for 5 – 7 minutes, or until golden brown.Remove from heat and allow mushrooms to cool for 5 minutes. Transfer mushrooms to a large mixing bowl with ground beef and salt, mixing until combined.

Form into burgers and cook over medium-high heat (stove top or grill) until the internal temperature reaches at least 160°F, about 5 minutes per side.


½ pound mushrooms, any variety

1 Tbsp. olive oil

1 pound ground beef½ tsp. salt6 hamburger buns

MUSHROOMS!

The


MUSHROOM CHILI LOADED BAKED POTATOMakes 6 servings • Total time: 1 hour

Ingredients

MUSHROOM AND MEAT TACOSMakes 6 servings (2 tacos each) • Total time: 40 minutes

Ingredients

DirectionsPreheat oven to 400°F. Pierce potatoes several times with a fork and place on a baking tray. Bake for 45 – 60 minutes, or until softened all the way through.

While potatoes bake, place mushrooms in a food processor fi tted with a metal blade. Pulse until fi nely chopped.

In a large saucepan, brown mushrooms, onion and beef, approximately 10 minutes. Add garlic, taco seasoning and tomatoes. Simmer 15 – 20 minutes.

Split baked potatoes lengthwise and spoon in meat mixture. Top with black beans, corn, cheddar cheese and chopped cilantro.

Serve with a side of salsa, sour cream and guacamole, if desired

Nutrition information per serving: 408 calories; 10.7 g fat; 5.6 g saturated fat; 44.3 mg cholesterol; 792.3 mg sodium; 57 g carbohydrate; 6.5 g fi ber; 5.7 g sugar; 20.8 g protein

6 large russet potatoes8 ounces fresh mushrooms1 small onion, fi nely chopped½ pound lean ground beef2 garlic cloves, minced1 package taco seasoning 1 (14.5 ounce) can diced

tomatoes

½ cup black beans, drained and rinsed

1 cup frozen corn, thawed1 cup shredded cheddar

cheese¼ cup cilantro

DirectionsHeat a frying pan over medium heat and add 1 tablespoon oil. Add mushrooms to pan and season with salt to taste. Cook, stirring occasionally, until most of the moisture has evaporated, about 8 – 10 minutes.

Add ground meat and season with salt, if desired. Sauté until the meat is cooked through, about 10 minutes.

Remove mushrooms and meat from pan and add remaining 1 tablespoon of oil to the pan. Sauté onions over medium heat until golden brown, about 5 – 7 minutes. Add garlic and cook until fragrant. Add mushroom and meat mixture back to pan and season with chili powder, cilantro, pepper and lime juice.

Serve with tortillas, salsa, avocados, cheese, shredded cabbage and fresh cilantro, if desired.Nutrition information per serving (using ground turkey breast): 122 calories; 8 g fat; 1.6 g saturated fat; 27.9 mg cholesterol; 438.8 mg sodium; 5.2 g carbohydrate; 1.4 g fi ber; 2.1 g sugar; 8.8 g protein

2 Tbsp. vegetable oil, divided½ pound white button

mushrooms, ground or fi nely chopped

½ pound ground beef, pork, turkey or chicken

Salt, to taste

1 cup diced onion½ Tbsp. minced garlic1 Tbsp. chili powder1 Tbsp. chopped fresh cilantroBlack pepper, to taste2 Tbsp. fresh lime juice


Caitlyn, RD, LD

Email: [email protected] Website: www.fareway.comFacebook: www.facebook.com/farewaystoresPinterest: www.pinterest.com/farewaystoresTwitter: www.twitter.com/fareway_storesYouTube: www.youtube.com/centsablehealthInstagram: www.instagram.com/fareway_stores

Want to contact Whitney or Caitlyn? Send your nutrition questions to:Fareway Stores, Inc. C/O Registered Dietitians2300 Industrial Park RoadBoone, IA 50036

Ask

Caitlyn, RD, LD

Fareway Corporate Dietitians& & Whitney, RD, LD

WHITNEY WHITNEY CAITLYNCAITLYN

The health information available through this publication is provided by Fareway Stores, Inc. solely for informational purposes as a public service to promote consumer health. This publication may provide specifi c health information, none of which is intended to be specifi c to your medical condition. Nothing contained, expressly or implied, in this publication is intended or shall be construed as medical or other professional advice. Medical questions or concerns about your care or treatment should be directed to the appropriate health care professionals. While Fareway Stores, Inc. attempts to provide accurate information, it doesn't make representations or warranties of any kind, express or implied, about the completeness, accuracy, reliability, suitability or availability with respect to the website or the information, products, services or related graphics contained in the publication for any purpose. Any reliance you place on such information is therefore strictly at your own risk.

¢ents able HEALTH - Fareway

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