Volume 45 | 2010

Better-For-You RecipesLighten Up Tailgating

Table for TwoPicky Eater Pleasers

Healthy Halloween

Free

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Nutrition and Wellness Advice ContentsAsk a Weis DietitianFeatures

Recipes

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Table for Two

Lighten Up Tailgating

Better-For-You Recipes

Picky Eater Pleasers

Healthy Halloween

Sweet & Sour Chicken for Two

Loaded Nacho Pizza

Baked Potato Soup

Lean & Mean Meatball Sandwich

Broccoli Mac & Cheese

Tuna Mock Sushi Roll

Mini Popcorn Bites

How many calories do I need each day?

A calorie is a unit of energy that’s used to fuel your body. Individual calorie needs vary depending upon age, gender and activity level. Knowing your daily calorie intake compared to calories burned through activity is useful for healthy weight management. To calculate your calorie needs, visit: www.mypyramid.gov.

Portion control is the key to keeping within your calorie needs. Recently the American Institute for Cancer Research introduced the New American Plate which emphasizes sensible portions of the foods that can significantly reduce your risk for chronic diseases, especially when coupled with daily exercise of 30 minutes

or more. To build your plate like the New American Plate, center at least two-thirds of your plate around plant foods like fruits, vegetables, whole grains and beans, while filling the remaining one-third with fish, poultry, lean meat and low-fat dairy.

– Patricia

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Send us your nutrition questionsmail: Weis Healthy Bites™

1000 S. 2nd Street, PO Box 471 Sunbury, PA 17801email: healthybites@weismarkets.comwebsite: www.weismarkets.com/healthybites

Weis Markets’ Team of Registered DietitiansBeth Stark, RD, LDN • Karen Buch, RD, LDN • Mandy Rother, RD, LDN

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15 ©American Institute for Cancer Research,

www.aicr.org.

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If you’re a newlywed, an empty-nester or simply cooking for a couple you know how challenging it can be to plan meals that are just the right size. The good news–you’re not destined to a future of take-out and frozen dinners every night. Use these tips to simplify cooking when the table is set for two.

Fill Your FreezerThe beauty of frozen produce is its speedy preparation,

year-round availability and extended shelf life. Frozen fruits and veggies also boast high amounts of key nutrients from being harvested and flash-frozen at peak ripeness. Ore-Ida® Steam n’ Mash® Potatoes deliver the homemade flavor of mashed potatoes with no fuss. Choose from Russet and Garlic Seasoned varieties that steam right in their bag and are ready-to-eat in less than 15 minutes. Awaken potato sides with simple stir-ins of caramelized onions, chopped chives and light sour cream, roasted garlic or zesty chipotle peppers.

Want the night off from cooking? Skip the take-out and order up a meal from your freezer. Lean Pockets® Made with Whole Grain varieties combine lean sources of protein like chicken, turkey and reduced-fat cheese with vegetables wrapped up in a crust with 21 grams of whole grains and a good source of fiber per serving. To build a well-balanced meal in a cinch, pair your pocket with steamed vegetables or a mixed greens salad.

Servings for TwoDid you know rice triples in volume when cooked?

If you always have leftover rice on-hand, try Success® Boil-in-Bag Whole Grain Brown Rice for the perfect two-person portion. Whether you’re a seasoned cook or a kitchen novice, this rice is foolproof to prepare and cooks in just 10 minutes. Use it in salads, soups, main entrees and desserts. Store cooked rice in the refrigerator for up to five days or in the freezer for up to six months. When reheating rice, simply add two

tablespoons of water or low-sodium broth per cup and fluff with a fork once heated.

Longer Shelf LifeFill your breadbox with an alternative to bread like

oven-baked Wasa® Thin and Crispy Flatbreads for light sandwiches, a pleasing snack or an accompaniment to your meal. Made with whole grains, these flatbreads bear the Whole Grain Stamp and are packed in “stay fresh” wrappers so they last longer in your breadbox. Look for all three delicately seasoned flavors like Original, Sesame and Rosemary.

Pantry EssentialsFor superfast meals, stock your pantry with healthful

ingredients like beans, whole-grain pasta and rice, vegetable oils, dried herbs and spices, flavored vinegar and reduced-sodium tomatoes, broths and soups. Healthy Choice® Soups are low in total fat and saturated fat with controlled amounts of sodium. Each spoonful is brimming with quality ingredients like garden vegetables, herbs, spices, and tender chunks of meat and tastes home-made. Choose from a variety of broth or rich cream-based soups in all the comforting flavors you crave like creamy Tomato Basil and Traditional Lentil.

Cook Once, Eat TwiceHearty one-dish meals like casseroles, soups, stews

and stir-fries are fast, delicious and great for eating now–or later. When properly stored, most leftovers can last in the refrigerator for up to four days or in the freezer for up to three months. Ziploc® Brand Storage and Freezer Bags with Smart Zip™ Seal block out air and lock in freshness to help your leftovers, fresh produce, meats, poultry and cheeses go the extra mile. Remember to label and date each bag before storing. For best results when defrosting and reheating in the microwave, open the zipper one-inch to vent and monitor closely to prevent overheating. Never defrost foods at room temperature.

Sweet and Sour Chicken for TwoPrep Time: 15 minutesCook Time: 35-40 minutesServes: 2

Ingredients1 bag Success ® Boil-in-Bag Whole Grain

Brown Rice, prepared as directed 2 Tbsp. rice vinegar1 Tbsp. Weis Quality Less Sodium

Soy Sauce1 Tbsp. Weis Quality Corn Starch1½ Tbsp. Weis Quality Apricot Preserves1 Tbsp. Weis Quality Canola Oil½ lb. Weis Quality Chicken Tenders, cubed2 garlic cloves, minced1 tsp. ginger, minced½ cup Weis Quality Reduced-Sodium

Chicken Broth3 cups Weis Quality Mandarin

Blend Vegetables

Prepare r ice and set aside. Whisk vinegar, soy sauce, corn starch and apricot preserves in a small bowl. Heat oil in a large skil let over medium-high heat. Add chicken and cook unt i l browned and juices run clear, about 4-6 minutes. Transfer to a plate. Add garlic and ginger to the pan and cook until fragrant, about 30 seconds. Add broth and once boiling, add vegetables. Reduce heat to simmer, cover and cook unti l vegetables are tender. Stir in the chicken and sauce and simmer unt i l the sauce has th ickened. Serve on a bed of prepared rice. Recipe Note: To “cook now, eat later” simply double the batch and store leftovers in the refrigerator or freezer.

Nutrition Facts per serving: 340 calories; 8 g fat; 0 g saturated fat; 0 g trans fat; 65 mg cholesterol; 550 mg sodium; 35 g carbohydrate; 6 g fiber; 12 g sugar; 32 g protein; 60% DV vitamin A; 60% DV vitamin C.

www.leanpockets.com

www.oreida.com

www.wasa-usa.com

www.healthychoice.com

www.successrice.com

www.ziploc.com

Table for Two

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Nutri-Fact: Did You Know? Draining and rinsing canned beans for

just 10 seconds before use reduces the sodium by 40 percent!

Loaded Nacho PizzaPrep Time: 10 minutes Bake Time: 15-20 minutesServes: 4-6

IngredientsWeis Quality Olive Oil Cooking Spray1 (12-inch) Whole Wheat or Multi-Grain

Pizza Crust¾ cup Weis Quality Salsa1 cup shredded Weis Quality Made with 2%

Milk Mexican Fancy Shredded Cheese2 fresh tomatoes, diced1 fresh yellow or orange bell pepper,

chopped1 cup Bush’s Best ® Black or Pinto Beans,

drained and rinsed ¼ cup Weis Quality Sliced Ripe Olives2 Tbsp. Weis Quality Sliced Jalapeno

Peppers, chopped

Preheat oven to 400°F and spray a cookie sheet or pizza stone with ol ive oi l cooking spray. Meanwhile, spread pizza c rus t w i t h sa l sa and top with cheese. Layer with next 5 ingredients. Bake for 8-10 minutes until crust is lightly browned and cheese is melted. Slice and serve. Recipe Note: To bake pizza on an outdoor gri l l, simply top pizza crust as directed, spray gri l l grates with olive oil cooking spray, and gri l l at 350°F for 5-8 minutes unti l crust is l igh t l y browned and cheese has mel ted. Monitor closely to prevent burning.

Nutrition Facts per serving: 300 calories; 8 g fat; 4 g saturated fat; 0 g trans fat; 10 mg cholesterol; 300 mg sodium; 41 g carbohydrate; 9 g fiber; 6 g sugar; 15 g protein; 60% DV vitamin C; 30% DV calcium; 10% DV vitamin A.

www.fritolay.com

www.starkist.com

www.earthgrains.com

www.bushbeans.com

www.nowpropelled.com

Lighten Up TAILGATING

Low-Sodium TunaSwap reduced- or low-sodium ingredients

like snacks, condiments and sandwich stuffers into your game-day spread. New StarKist® Flavor Fresh Pouch Low-Sodium Tuna has over 50 percent less sodium than regular pouch-packed tuna without sacrificing the flavor. As a lean protein, both low-sodium chunk light and albacore tuna are sure to tackle your half-time hunger pangs and can be used in countless recipes like mini tuna sliders or a super-sized submarine sandwich to feed the crowd. Both varieties also supply healthy EPA and DHA omega-3s.

Baked SnacksGet baked chips, whole-grain crackers,

pretzels, pita triangles or chips into the game. Frito Lay® Baked! Snacks are a healthful, lower fat alternative to their fried counterparts, yet deliver on all the crunchable, munchable qualities you crave from a snack. Try dipping your favorite variety in fresh salsa, hummus or guacamole. Or add whole-grain goodness to your tailgate spread with SunChips® snacks that boast 18 grams of whole grains per serving and 30 percent less fat than regular potato chips.

Better NachosDive into a plateful of "healthified" game-day

nachos. Simply replace traditional ground beef with ground chicken or turkey breast, extra-lean beef or beans. Fiber-rich, virtually fat-free and packed with potassium, iron and magnesium, beans are a hearty and delicious

stand-in for meats in countless dishes. Bush’s Best® Black or Pinto Beans are traditionally used in Mexican-inspired dishes and add pleasing flavor and texture to this classic football fare. Want to make ‘em even healthier? Opt for lightened versions of sour cream and cheese and finally, load up the plate with veggies like salsa, black olives and avocado.

Thinner BunsSlim down your favorite sandwiches with

bread on the thinner side. New EarthGrains® 100% Natural Whole Wheat and Multi-Grain Thin Buns easily stand up to your standard tailgate offerings from burgers to pulled pork sandwiches. Each thin bun is lightly dusted with bran and supplies an excellent source of whole grains and a good source of fiber with just 100 calories. Enjoy their smooth texture during the off-season when you make gourmet grilled cheese or panini sandwiches.

Lightly Flavored WaterTailgate parties can last up to three hours–

that’s a lot of eating and drinking! Remember soft drinks, juices or alcoholic beverages supply at least 150 calories per 12-ounce serving. Enhanced with a light and fruity flavor, Propel® Fitness Water quenches your thirst with antioxidant vitamins C and E and just 20 calories per serving. Go for water or low-calorie beverages to curb your desire for a snack attack and keep the calorie score low. Look for tailgate-ready six-packs that fit easily into your cooler.

Fall is right around the corner along with crisp air, changing leaves and football tailgating season! Whether you celebrate your team with a tailgate party at home or in the stadium parking lot, don’t get a penalty for serving calorie-dense game-day favorites. Instead, kick-off the season with these tailgate food swaps that taste good and are good for you too!

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Better-For-YouBaked Potato SoupPrep. Time: 15-20 minutesCook Time: 20 minutesServes: 4

Ingredients2 large or 3 medium Russet potatoes,

baked or microwaved 1 Tbsp. Weis Quality Unsalted Butter¼ cup onion, chopped ¼ cup Weis Quality All-Purpose Flour 1 (14.5-ounce) can Weis Quality

Reduced-Sodium Chicken Broth 1 (12-ounce) can Nestle® Carnation ®

Lowfat 2% Evaporated Milk1 ounce Weis Quality Turkey Bacon,

cooked, drained and crumbled1/3 cup reduced-fat sharp cheddar cheese,

shredded¼ cup green onions, slicedSa lt and freshly ground black pepper

to taste

Melt butter in large saucepan over medium heat. Add onion and cook, stirring occasionally, for 1 to 2 minutes or until tender. Stir in flour. Gradually stir in broth and evaporated mi lk. Scoop potato pulp from one potato (reserve potato skin); and mash. Add pulp to broth mixture. Cook over medium heat, stirring occasionally, until mixture comes just to a boil. Dice remaining potato skin and potatoes; add to soup and heat through. Season with salt and ground black pepper to taste. Garnish each serving with turkey bacon, cheese and green onions.Nutrition Facts per serving: 310 calories; 8 g fat; 5 g saturated fat; 0 g trans fat; 35 mg cholesterol; 610 mg sodium; 43 g carbohydrate; 3 g fiber; 12 g sugar; 16 g protein; 40% DV calcium; 30% DV vitamin C; 15% DV vitamin A.

Looking for the secret to making your favorite recipes better-for-you with fewer calories, less fat and reduced sodium? Here are the tips and tricks to do just that without sacrificing one bit of the flavor.

Health PerksWhen baking, breading or scrambling use

fat- and cholesterol-free Egg Beaters® Original to cut the calories of your finished dish by more than half. Egg Beaters® Original are fortified with vitamins A, B-12, D and E and contain greater amounts than a whole egg, plus six grams of protein per quarter cup serving. Look for Whites and Flavored Varieties too.

Traditional jarred pasta sauces can be surprisingly high in sodium and added sugars. Savor the authentic flavor of Francesco Rinaldi® ToBe™ Healthy Pasta Sauce with no added sugar and over one-third less sodium than traditional pasta sauces. Each serving also supplies lycopene, DHA omega-3s and a good source of vitamin A. Available in Tomato & Basil, Garden Vegetable and Garlic & Onion varieties.

Laura’s Lean Beef ® naturally lean breed of cattle is fed a vegetarian diet of grasses and grains to produce exceptionally lean beef. Each four-ounce serving supplies less than 10 grams of fat and 4½ grams of saturated fat–qualifying it for certification by the American Heart Association. This heart-healthier choice also saves you time–Laura’s Lean Beef ® cooks in one-third less time than higher fat meats so monitor closely to prevent overcooking.

Making the switch to whole grains just got easier. Uncle Ben’s® Whole Grain White Rice is the first of its kind that tastes like white rice with the goodness of whole grains and twice the fiber of brown rice. Try all varieties including Long Grain, Broccoli Cheddar and Sweet Tomato.

Fat contributes to the rich flavor and texture of our favorite recipes. To savor the creaminess of soups, casseroles and desserts with fewer waistline worries, try Nestle® Carnation® Lowfat 2% Evaporated Milk, The Cooking Milk™. Compared to heavy cream, it trims 100 calories and 22 grams of fat per half cup while doubling the calcium and protein. Also available in a Fat Free variety.

Substitute

¼ cup www.eggbeaters.com

½ cupwww.francescorinaldi.com

1 lb.www.laurasleanbeef.com

1 cupwww.unclebens.com

½ cup www.verybestbaking.com

If Your Recipe Calls For

1 whole egg

½ cup traditional pasta sauce

1 lb. ground beef

1 cup white rice or pasta

½ cup heavy whipping cream or ½ cup whole milk

recipes

Baked Potato Soup

(after)

Calories 310

Total Fat8 grams

Saturated Fat5 grams

Traditional Potato Soup

(before)

Calories 380

Total Fat17 grams

Saturated Fat9 grams

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Broccoli Mac & CheesePrep. Time: 20-25 minutesBake Time: 20-25 minutesServes: 8

IngredientsWeis Quality Olive Oil Cooking Spray 1 tsp. Weis Quality Pure Olive Oil½ cup onion, chopped4 tsp. Weis Quality All-Purpose Flour1½ cups Nestle ® Carnation ® Lowfat 2%

Evaporated Milk1 cup 2% reduced-fat extra sharp cheddar

cheese, shredded1 cup Weis Quality Made with 2% Milk

Monterey Jack Cheese, shredded1 cup Weis Quality Low-fat Cottage Cheese1/8 tsp. Weis Quality Ground NutmegSalt and freshly ground pepper to taste1 (13.75-ounce) box multi-grain macaroni

pasta, cooked according to package instructions and drained

2 cups Weis Quality Frozen Broccoli Florets, thawed, drained and chopped

½ cup Weis Quality Panko Bread Crumbs

Preheat oven to 350°F and spray 2-quart baking dish with cooking spray. Heat o l ive oi l in a medium saucepan, add onion and cook unti l tender. Add f lour; cook 1-2 minutes; stirr ing constantly. Stir in milk; whisk thoroughly until smooth and bring to a boil. Cook 2 minutesuntil sauce has thickened. Add cheese, cottage cheese, nutmeg and salt and pepper and stir thoroughly. Remove from heat and let stand. Stir in cooked pasta and broccoli. Pour mixtureinto prepared baking dish; top with panko bread crumbs and spray l ightly with cooking spray. Bake for 20-25 minutes or unti l cheese is bubbly and crumbs have browned. Rec ipe Note: For the per fect l y por t ioned macaroni and cheese, spoon mixture into a greased muffin tin and bake unti l browned and bubbly; about 10 minutes.

Nutrition Facts per serving: 350 calories; 8 g fat; 4.5 g saturated fat; 0 g trans fat; 25 mg cholesterol; 410 mg sodium; 49 g carbohydrate; 6 g fiber; 8 g sugar; 21 g protein; 45% DV calcium; 30% DV vitamin C; 20% DV vitamin A; 10% DV iron.

Better-For-You Recipes cont.

Lean & Mean Meatball SandwichPrep. Time: 20-25 minutesCook Time: 40 minutesServes: 4

Ingredients½ cup Uncle Ben’s Whole Grain White Rice,

cooked according to package instructions¼ cup Egg Beaters® Original1 clove garlic, crushed1 Tbsp. Weis Quality Italian Seasoning¼ cup Weis Quality Grated

Parmesan Cheese1 tsp. crushed red pepper flakesSalt and black pepper to taste1 lb. Laura’s Lean Beef ® 92% Lean

Ground Beef1 (16-ounce) jar Francesco Rinaldi ® ToBe™

Healthy Garden Vegetable Pasta Sauce4 whole wheat bakery rolls, sliced2 Tbsp. Weis Quality Fancy Shredded

Parmesan Cheese

Preheat oven to 400°F. spray a cookie sheet with non-stick spray and set aside. Empty pasta sauce into a medium saucepan and simmer. Meanwhi le, i n a large bowl, combine cooked rice, and next 6 ingredients and mix thoroughly. Add lean ground beef and mix well without over-working the meat. Shape mixture into 16-18 meatbal ls. Place meatballs on the cookie sheet and bake fo r 10 minutes or until browned. Remove meatballs from oven and place in sauce. Cover and simmer over low heat for 30 minutes. Serve sandwich with 4 meatballs in each roll. Garnish with shredded Parmesan if desired. Nutrition Facts per serving: 510 calories; 15 g fat; 6 g saturated fat; 0 g trans fat; 95 mg cholesterol; 850 mg sodium; 48 g carbohydrate; 7 g fiber; 10 g sugar; 45 g protein; 30% DV iron; 25% DV calcium.

Broccoli Mac and Cheese

(after)

Calories 350

Total Fat8 grams

Dietary Fiber6 grams

Traditional Mac and Cheese

(before)

Calories575

Total Fat22 grams

Dietary Fiber2 grams

Lean and Mean Meatball Sandwich

(after)

Calories 510

Total Fat15 grams

Saturated Fat6 grams

Traditional Meatball Sandwich

(before)

Calories640

Total Fat30 grams

Saturated Fat12 grams

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Preschoolers are notorious for dinner table challenges. While this stage can be both frustrating and concerning for parents and other caregivers, it’s a normal and temporary part of development. Use these meal-time strategies to expand their culinary horizons and foster a lifetime of healthy eating habits.

Respect a Smaller AppetiteWhat appears to be picky eating may simply be

a pint-sized appetite. Consider providing mini-meals every three hours for the nutrition they need in smaller doses. Dannon® Danimals® Smoothies provide an excellent source of calcium and a good source of vitamin D, plus protein in the perfect three-ounce portion. These smoothies also supply the probiotic LGG® which research has shown to strengthen the healthy bacteria in your child’s gastrointestinal tract to build immunity and fend off common childhood tummy troubles. Other kid-approved yogurt snacks include Dannon® Dan-o-nino™, squeezable Crush Cups™ and dual-flavored Coolision™ Tubes.

Model Healthy HabitsPreschoolers love to imitate their parents. Set a

good example by choosing plenty of produce, whole grains, beans, low-fat dairy and lean protein like chicken and fish. Bumble Bee® Prime Fillet Solid White Albacore Very Low Sodium in Water is the most mild-tasting tuna variety, favorable for a kid’s taste preferences, with just 35 milligrams of sodium per serving. Offer your preschooler up to six ounces of albacore tuna each week to boost their intake of omega-3s which have been shown to play a role in early eye and brain development.

Try a New LookFoods that may not appeal to kids in one form

may appeal in another. For example, if your youngster won’t eat apples, try applesauce. If he won’t eat grapes, try 100 percent grape juice, like Nestle® All

Natural Juicy Juice 100% Juice as an alternative. Each potassium and vitamin C-rich serving counts towards their produce goal of two to four cups of whole fruits and vegetables per day and contains no added sugars or high fructose corn syrup. With their slim design, these boxes are easy for your little one to handle and they’re fun to drink from too. The American Academy of Pediatrics recommends offering up to four to six ounces of 100 percent juice per day.

Recruit Kids HelpInvolve your preschooler in planning and preparing

meals to promote healthier eating habits and interest in new foods, while spending quality time together. Preschool-aged kids can name different foods, count recipe ingredients, sprinkle dried herbs and seasonings and assemble simple recipes like sandwiches. New Bimbo® Made with Whole Grain White Bread has the delicious taste and soft texture of traditional bread that kids prefer with key nutrients like whole grains, calcium, and vitamins A, D and E. All varieties including Soft White, Wheat and Honey Wheat are also made without high fructose corn syrup or artificial colors, flavors or preservatives.

Make it Fun!Remember choosy eating habits are temporary

so relax and maintain a positive attitude. Make trying new foods fun and expose your child to a variety of interesting foods in all tastes, shapes, colors and textures to expand his food preferences. For fruit with a whole new look, try drinkable and chewable Fruit2day®. A refreshing blend of real fruit bits, rich fruit puree and all-natural juice, each bottle counts as two servings of fruit and packs an excellent source of vitamin C. Both kids and adults can enjoy the fruity pairings of Cherry Grape, Strawberry Orange and new Pomegranate Blueberry. Find Fruit2day® chilling in our produce section.

Picky Eater PleasersTuna Mock Sushi Roll Prep. Time: 15 minutesServes: 2

Ingredients1 (5-ounce) can Bumble Bee® Prime Fillet

Solid White Albacore Very Low Sodium Tuna in Water

2 ounces Weis Quality Fat-Free Cream Cheese

1 tsp. fresh lemon juiceSalt and freshly ground pepper to taste¼ cup shredded carrots¼ cup cucumber, sliced into strips½ cup red or yellow bell pepper, sliced

into strips2 slices Bimbo® Made with Whole Grain

White Bread, crusts removed

In a medium-sized bowl, combine first 4 ingredients. Spread tuna mixture along one edge of each slice of bread, then layer with sliced vegetables. Roll each sliceof bread. Slice each roll into 4 bites and serve. Nutrition Facts per serving: 170 calories; 2.5 g fat; 0.5 g saturated fat; 0 g trans fat; 35 mg cholesterol; 340 mg sodium; 15 g carbohydrate; 4 g fiber; 5 g sugar; 24 g protein; 60% DV vitamin A; 50% DV vitamin C; 15% DV calcium; 10% DV iron.

Nutri-Fact: Did You Know? Children may need up to 15 tastes of a

new food before they will accept it–so try, try again when introducing new foods.

www.bumblebee.com

www.dannon.com

www.bimbobakeriesusa.com

www.juicyjuice.com

www.fruit2day.com

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Will you be greeting ghosts and goblins at your doorstep on Halloween night? Lessen the calorie and sugar overload of the traditional fright fest by offering up a cauldron of these nutritious goodies.

Eerily DelightfulTrick-or-treaters won’t be able to resist the

indulgent flavor of Quaker® Mini Delights™. These bite-sized crispy multigrain cakes, drizzled with chocolate, caramel or cinnamon, come in perfectly kid-size packs with just 90 calories and make it easy to manage their Halloween treat intake. Allow kids to choose one special treat per day and serve it with low-fat milk or fresh fruit to make it a well-balanced snack.

Ghoulishly Good GranolaNew Nature Valley® Granola Thins

Crispy Squares are the right size to drop into Halloween sacks. Each crispy square features creamy melt-in-your-mouth peanut butter or dark chocolate flavor layered on top of natural whole-grain rolled oats, roasted peanuts and honey. This smart snack is sure to win over trick-or-treaters and parents alike. Even better–each pack contains less than 100 calories.

Hauntingly HydratingTrick-or-treating is bound to make

your youngster thirsty. Help them stay hydrated with refreshing Dasani® Purified Water that’s enhanced with a special blend of minerals for a pure, crisp taste. Bottled in a lighter weight Plant Bottle,™ made from less plastic than regular water bottles, Dasani® is also easier to carry

along. Pack a portable water bottle in kids’ Halloween sacks or pass them out instead of candy. Offering a refreshing, zero-calorie drink of water is also an easy way to balance out the extra calories in treats.

Scarily Good-for-YouPopcorn balls are a traditional bag

stuffer for trick-or-treaters. As a fiber-rich whole-grain food, popcorn supplies long-lasting energy from carbohydrates and it’s packed with essential B-vitamins and iron. Jolly Time® Healthy Pop® Butter, Kettle and new Crispy White Naturally Flavored varieties are 94 percent fat-free and are ready to pop into your mouth in a snap. This wholesome favorite fills you up, not out, so grab a handful and crunch away. Try the Kettle Corn variety in this recipe for Mini Popcorn Bites

Creepy CrunchiesAre you hosting a party for Halloween?

Spook your guests with a lower calorie spread including roasted, unsalted nuts, whole-wheat crackers or baked pretzels. Rold Gold® Pretzels are low in fat with one or less grams per serving and are made with quality ingredients to deliver their great tasting flavor. For a sweet and savory trick-or-treat trail mix, combine Classic Style Tiny Twists Pretzels containing eight grams of whole grains per serving, with chopped almonds or walnuts, dark chocolate chips and dried cranberries. You can also find this classic crunchy snack in Honey Wheat and Lightly Salted varieties.

Mini Popcorn Bites Prep. Time: 30 minutesServes: 15

Ingredients¼ cup light butter 1 (10.5-ounce) bag Weis Quality

Mini Marshmallows1 bag Jolly Time® Healthy Pop ®

Kettle Corn, popped1/3 cup dried mango, chopped1/3 cup dried cherries, chopped1/3 cup dried pineapple, chopped1 cup almonds, chopped and lightly toastedWeis Quality Canola Oil Spray

Melt l ight butter in a large saucepan over low heat. Add marshmallows and stir unti l mixture is smooth. Remove from heat. Combine popcorn, dried fruit and almonds in a large bowl. Pour marshmallow mixture over popcorn; tossing to coat evenly. Cool 5 minutes. Spray hands with cooking spray and form popcorn into 3-inch balls. If desired, place each popcorn bite in a small c lear p las t ic bagg ie and tie with one black and one orange ribbon. Nutrition Facts per serving: 150 calories; 4.5g fat; 1 g saturated fat; 0 g trans fat; 5 mg cholesterol; 85 mg sodium; 28g carbohydrate; 2 g fiber; 17 g sugar; 1 g protein.

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www.naturevalley.com

www.quakeroats.com

www.jollytime.com

www.fritolay.com

www.dasani.com

HealthyHalloween

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.

Fuel your body and your brain with ______1______ that's often eaten

for breakfast.

______2______ provides your body with fiber, plus healthy whole grains to keep your

tummy from growling.

Many ______3______ come from trees or from the ground. They come in a variety of bright colors and are good for your eyes, skin and

help keep you healthy.

Make your plate look like a rainbow! Fill half of your plate with ______4______ like broccoli,

carrots, green beans or tomatoes at lunch and dinner.

For strong teeth and bones, eat and drink 3 to 4 servings of ______5______ every day.

Go lean with ______6______ to help your body grow tall and build your muscles.

______7______ may be small but they're jam-packed with so many nutrients they

belong to 2 food groups—meats and beans AND vegetables!

Quench your thirst with ______8______ instead of soft drinks.

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Email: mysterytours@weismarkets.com

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Answer Key: 1-C, 2-E, 3-D, 4-A, 5-B, 6-F, 7-H, 8-G

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B

C

D

E

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G

H

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