FREE!
WINTER 2013
umami?WhaT's
GARLICKALE
DARK CHOCOLATEeat
this
:
we'll tell you why!
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42seasonal
recipesinsiDe
fruitsvegetables
&reDesiGninG
for kids!
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contents WINTER 2013
37 {{sneak peek:
a look at our next issue...• Women’s Thyroid Health
• Useful Kitchen Utensils
• Organic vs. Non-Organic
5
Healthy Ideas for your...
12
Lifestyle 4 Get Heart Smart
5 Heart Health Label Lingo
31 Healthy Kids Summits
32 Take a Stand Against Sitting
33 Effects of Aspirin on Heart Health
Kids 27 Play With Your Food
Shopping Cart 8 The Sweet News About Chocolate
11 Supplements: Fill the Gaps
12 Kale: A New Green on the Scene
20 Eating Healthy on a Budget: Tuna
37 Umami: Savor the Flavor
Kitchen 6 A Taste of India
14 Is It Time for a Pantry Raid?
17 Roasty, Toasty Garlic
34 Focaccia
Celebration 18 Choose Chili for Nutrition with a Kick
8
Go To
giantfood.comfor more Healthy Ideas!
EDITOR-IN-ChIEFShirley Axe
MaNagINg EDITOR Melanie Mnich
NUTRITION aDVIsORSylvia B. Emberger, RD, LDN
CREaTIVE MaNagERJustin Keller
CREaTIVE DEsIgNDana Leeper Sherwood
Jay Basinger
COpY EDITORsWendy Cray Kaufman
Julia Mosemann
phOTOgRaphYAlysha Yoder
Brian Donnelly Studio
CONTRIBUTINg WRITERsLarissa Chapkovich
Lisa Coleman, MS, RD, LDNSylvia Emberger, RD, LDN
Sarah Glunz, MS, CNSEric Henkle, Chef
Wendy Cray KaufmanDaniel Keebler, ChefJ. Michael McGowan
Julie Menounos, MS, RD, LDNMelanie Mnich
Julia MosemannMary Ann Moylan, RD, LDN, CDE
Tracy PawelskiDr. Kathleen PetroGeetha Pinto, M.D.
Thao Tran, Pharm.D. CandidateSylvia Warner, MEd, RD, LDN
Valerie Waters, RD
OUR hEaLTh paRTNERsAdventist HealthCare
CONTaCT Us: Giant Food
Consumer Affairs Department1-888-469-4426giantfood.com
Save more on your winter recipes when you choose Giant Brand quality products...for less!
The start of the new year brings such a feeling of possibility, don’t
you think? New hopes, new challenges, new goals to set…and
this issue is where it all begins! From overhauling your pantry to
rethinking the way you look at fruits and vegetables, we’ve got
lots of new ideas, recipes and more to keep you on your toes and
moving toward a healthier you in 2013.
All you have to do to get started is simply turn the page!
Where does the time go?
Happy New Year!~The Healthy Ideas Team
Look for the Healthy Ideas symbol on shelf
tags and packaging throughout the store for better-for-you options!
By Julie Menounos MS, RD, LDNlifestyle
ClAim: “Added fiber”ClAim: “Made withWhole Grains”
ClAim: “Cholesterol free”
ClAim: “Trans fat free”
ClAim: “Low-fat”ClAim: “No added sugar”
Findings in the Journal of the Academy of Nutrition and Dietetics showed that added fiber might not promote fullness like naturally occurring fiber. Products with added fiber may also lack vitamins, minerals and nutrients found in foods naturally high in fiber. Aim to get 25–35 grams of daily fiber from whole grains, beans, fruits and vegetables.
If this statement appears without more details, the product may contain more refined grains than whole grains. Look for the Whole Grain Stamp, which means a product contains at least 8 grams of whole grains per serving. Aim to consume at least 48 grams of whole grains daily.
A product with this label may have 2 grams of saturated fat or less per serving. Cholesterol is found in foods of animal origin but never from plant sources, even if they contain fat.
If a product has less than 0.5 grams or less of trans fat per serving, manufacturers can legally state that it product has “zero” grams of trans fat. If “partially hydrogenated vegetable oil” appears in the ingredients list, artificial trans fats are present. Keep trans fat intake under 2 grams per day, especially if it’s hidden in half-gram amounts.
The product must have 3 grams of fat or less per serving, but keep portion size in mind. Choose products with more polyunsaturated and monounsaturated fat than saturated or trans fat.
This means sugar wasn’t added to the product in processing or preparation. If sugar is listed on the Nutrition Facts, it comes from naturally occurring sources like fruit and milk.
HEART HEALTH lABEl liNGO>
Today, nearly every food product package is touting a different heart health claim. But what do they all really mean?
Beans are a good source of fiber, protein and folate. Try these spices with
your favorite bean, pea or lentil!Makes 4 ½-cup servings • Prep Time: 5 minutes • Cook Time: 30 minutes
Ingredients:1 can (15.5 oz.) chickpeas (garbanzo beans), about 1 2/3 cups
1½ Tablespoons extra virgin olive or canola oil
1/2 teaspoon paprika
Dash of cayenne pepper, or to taste
1/4 teaspoon ground cumin
3/4 teaspoon garlic powder
1/2 teaspoon sea salt (optional)
Non-stick cooking spray
Preheat oven to 400ºF. Drain, rinse and dry chickpeas on paper towels. Combine olive oil and spices in a bowl. Add chickpeas and toss until evenly coated. Spread chickpeas evenly onto a baking sheet sprayed with non-stick cooking spray. Bake for 25–30 minutes until golden and crispy. Shake chickpeas around every 10 minutes for even crisping and to prevent sticking. Remove baking sheet from oven and transfer chickpeas to a serving bowl. Enjoy while warm!
Per serving: 180 calories, 7g fat, 1g saturated fat, 0mg cholesterol, 26g carbohydrate, 5g fiber, 0g sugars, 6g protein
spiced Chickpeas
lifestyle
4 • giantfood.com giantfood.com • 5
get hEaRT sMaRTA combination of added stress, colder temperatures and overindulgence in unhealthy foods during the winter can be hard on the heart. These heart attack triggers can increase your risk for heart disease; the leading cause of death in the U.S.
Controllable Risk Factors for heart DiseaseControllable risk factors can be altered with changes in your lifestyle, reducing your risk for heart disease.
Warning signs of aheart attackThese early symptoms occur in over 50% of patients and, if recognized in time, can save the heart before it’s damaged.
• Blood Pressure, Cholesterol and Diabetes: Work with your doctor to get these risk
factors under control.
• Diet, Exercise and Weight Control: Choose a healthy diet rich in vitamins, minerals, fiber, vegetables and fruits to fight heart disease and maintain a healthy weight. Limit your intake of fats and red meats. Participate in moderate to vigorous exercise for at least
30 minutes most days of the week.
• Smoking: Cigarette smokers have more than twice the risk for developing heart
disease than nonsmokers. Avoid cigarettes and secondhand smoke.
• Depression: Depression increases your risk of developing coronary heart disease. If you
are depressed, get treated with medications and counseling.
1. Nausea
2. Cold sweat
3. Pain that travels down one or both arms
4. Jaw pain
5. Fatigue
6. Anxiety
7. Chest pressure, squeezing or discomfort
8. Back pain
9. Shortness of breath
10. Feeling of fullness
Women are more likely than men to experience symptoms including shortness of breath, nausea/
vomiting and back or jaw pain, with or without chest pain. It’s important to call 911 immediately if
you or a loved one is experiencing any of the above symptoms that are unexplained.
Content provided by: Geetha Pinto, M.D., cardiologist for Washington Adventist and Shady Grove Adventist Hospitals and Dr. Kathleen Petro,
heart surgeon at Washington Adventist Hospital
By Valerie Waters, RD and Chef Eric Henklekitchen
OFA
Some say Indian food is too spicy, too full of fat, or too complicated…we say Indian food is too delicious to miss!
In one bite, you can taste the layering of culture and history that go into each plate, with traditional ingredients that reflect geographic location, religious significance and availability.
Indian cuisine is among the most complex and flavorful in the world, but the benefits go far beyond taste. Indian recipes involve an impressive array of fresh vegetables, lean proteins, herbs and
spices that give them a lower calorie content and a thumbs-up in health! Some dishes use yogurt to lend a rich, creamy consistency and tone down the heat from fresh peppers or chilies. When preparing Indian food at home, you can use reduced-fat or Greek-style yogurt to get that authentic flavor without the added fat.
In addition to fresh vegetables, vegetarian protein sources like chickpeas and lentils are also highly common in Indian fare, making it a great choice when you want to go meatless!
Indiataste Makes 6 kebabs • Prep Time: 10 minutes + marinating • Cook Time: 20 minutes
Ingredients:1½ pounds boneless, skinless chicken breast, fat trimmed
½ cup low fat plain yogurt
1½ Tablespoons curry powder
½ teaspoon fresh ginger, minced
1 large red bell pepper
1 large mango*
6 skewers
If using wooden skewers, soak in water for at least 30 minutes. Cut the chicken into approximately 24 1-inch pieces. Combine the yogurt, curry and ginger in a bowl. Add the curry mixture to the chicken and coat well. Cover and marinate in refrigerator for at least 1 hour, no more than 3 hours. While chicken is marinating, cut the red pepper and mango, if needed, into approximately 12 1-inch pieces. When ready to cook, preheat oven to 350°F. Skewer the kebabs in this order: chicken, pepper, chicken, mango, chicken, pepper, chicken, ending in mango. Spray cooking sheet with non-stick spray. Place kebabs on the cookie sheet and cook for 15–20 minutes or until the internal temperature of a large piece of chicken is 165°F. Serve over Basmati rice and Cucumber Mango Raita.
*Canned precut mango may be used.
Per serving (not including rice or Raita): 150 calories, 2g fat, 0g saturated fat, 75mg cholesterol, 100mg sodium, 7g carbohydrate, 1g fiber, 6g sugars, 27g protein
Curry Yogurt Chicken Kebabs
Makes 3 ½-cup servings • Prep Time: 10 minutes + two hour refrigeration
Ingredients:½ large cucumber
1 large jalapeno, seeded
1 cup diced mango (approximately ¾ of a mango)
2 cups low fat plain yogurt
½ teaspoon ground cumin
¼ teaspoon cayenne pepper
¼ teaspoon salt
Wash the cucumber. Shred the cucumber using a handheld shredder.Wash the jalapeno. Chop into small pieces. Puree the mango and pepper in a blender or food processor. Place the yogurt into a bowl and whisk until smooth. Add the puree and remaining ingredients and mix thoroughly.Cover and place in the refrigerator for at least 2 hours to allow the flavors to blend. Serve with the Curry Yogurt Chicken Kebabs. Can also stand alone as an appetizer served with raw vegetables or whole wheat pita chips.
Per serving: 60 calories, 1g fat, 0.5g saturated fat, 5mg cholesterol, 140g sodium,9g carbohydrate, 0g fiber, 5g sugars, 4g protein
Cucumber Mango Raita
giantfood.com • 76 • giantfood.com giantfood.com • 7
shopping cartBy Sarah Glunz, MS, CNS
sweet newsTHe ABOUT
cHOcOlATeChocolate elicits a response unlike any other food. In fact, cacao – the ingredient that gives chocolate its characteristic taste – was once so revered that it was considered a food of the gods and used as a form of currency. But cacao in its purest form is dry and bitter, which is why sugar and milk are added to create a range of flavors from milk chocolate to rich, dark chocolate.
We know chocolate tastes good, but can it be good for you too? Here are some ways to make chocolate part of a healthy diet:
1 Choose dark instead of milk chocolate. Dark chocolate typically contains at least 50% cacao, so it also has
less sugar than milk chocolate – as much as 13g less per ounce.
2 Look for chocolate with the highest percentage of cacao. The higher the percentage of cacao, the higher the percentage of antioxidants. Cacao contains antioxidants called flavonoids, which may contribute to maintaining a healthy immune system as well as a healthy heart and brain. They also neutralize free radicals that may damage cells.
3 Watch serving size. Chocolate is not a low-calorie food, so be mindful about sticking to a 1-ounce serving.
4 Think beyond the bar. Cooking with chocolate isn’t limited to your favorite sweet dessert. Try using unsweetened cocoa powder, which is 100% cacao, to add richness to chili, stew, and grilled or roasted meats.
Dark Chocolate Muffins
1 cup whole wheat flour
1/2 cup chocolate whey protein powder (we used Designer Whey)
½ teaspoon salt
1 teaspoon baking powder
1 teaspoon baking soda
6 Tablespoons unsweetened cocoa powder
1/2 cup maple syrup
½ cup unsweetened applesauce
¾ cup skim milk
1 teaspoon vanilla
3 large egg whites (or 6 Tablespoons egg substitute)
¾ cup coffee yogurt, nonfat
½ cup dark chocolate, chopped (we used 72% cocoa)
½ cup walnuts, chopped
Heat oven to 325˚F. Coat muffin pan with nonstick spray. Combine flour, protein powder, salt, baking powder, baking soda and cocoa powder in a large mixing bowl. In a separate bowl, combine maple syrup, applesauce, milk, vanilla, egg whites, and yogurt. Add wet ingredients to dry ingredients and stir well to combine. Stir in the chocolate and walnuts. Fill the muffin cups ¾ full with batter. Bake for 20 minutes or until toothpick comes out clean.
Note: Protein powder can help to increase the protein and decrease the carbohydrates in a recipe. To make this recipe without protein powder, increase the flour to 1½ cups.
Makes 12 muffins Prep Time: 15 minutes • Cook Time: 20 minutes
Per serving: 180 calories, 6g fat, 1g saturated fat, 10mg cholesterol, 280mg sodium, 28g carbohydrate, 3g fiber, 7g protein
cHAlleNGe your THOUGHTS on cHOcOlATe!
Try these unexpected ways to include cocoa or chocolate in savory dishes:
• Mix cocoa powder with other dry spices and use as a dry rub for meats and poultry. Try our Cocoa Chicken in Meal Plan 1.
• Mix cocoa powder with other dry spices as seasoning over roasted vegetables.
• Add shaved bittersweet chocolate to tomato-based pasta sauces, BBQ or chili recipes for a smoky, slow cooked flavor.
• Mix a little in with vinegar-based salad dressing to help lower the acidity.
Don't be afraid to experiment.
Chocolate for breakfast? You bet!
Add a little unsweetened cocoa to your favorite smoky or spicy recipes and see what new flavors you uncover.
SPIcY:CayenneChili Pepper
SmOkY:ChipotleCuminPaprika
Spices that pair with chocolate:
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giantfood.com • 98 • giantfood.com
By J. Michael McGowan
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GAPS WITHOUT THEM, OUR BODY CANNOT FUNCTION PROPERLY.
They are ‘catalysts’ in our body, which means they work to regulate many body processes and assist with delivering energy (from the foods we eat) to our cells.
According to National Health and Nutrition Examination Survey 2005-2006, Americans are not meeting their daily nutritional requirements with food and are falling short in some key vitamins and minerals such as calcium, vitamin E and magnesium. In fact, many of us are already taking a nutritional supplement. According to the Centers for Disease Control and Prevention, 40 percent of men and women in America are currently taking a multivitamin. A daily multivitamin can help fill in the gaps that may exist in one’s diet.
It is important to understand, however, that vitamin, mineral or nutritional supplements are not a substitute for a healthy diet. It is best to try to receive the nutrients we need from a variety of foods, and supplement accordingly. Supplementation may be especially important for certain individuals or special populations, such as older adults (over age 50), vegetarians/vegans, individuals with lactose intolerance or women who are pregnant or breastfeeding.
Remember, be sure to check with your physician or preferred health care provider before starting a supplement regimen. This is especially important if you are at risk for any health condition or disease, are pregnant, and/or are taking prescription medication. A daily multivitamin for your age/gender can be the foundation of a regimen. While it may help to do some research on your own, it is important to discuss your health history, primary health concerns, medication use, etc., with a trained health care professional, such as a registered dietitian, who can help customize a regimen for you.
Vitamins and minerals are essential nutrients
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giantfood.com • 11giantfood.com • 11
shopping cart By Larissa Chapkovich
after spending years garnishing your meal instead of being part of it, kale has found its way into the spotlight as a versatile, much-loved vegetable. And kale’s popularity is with good reason – it’s easy to prepare and packed with nutrition. Rich in vitamins A, C and K, which help to promote a strong immune system, kale is also a good source of calcium and potassium.
Kale chips may not look like regular chips, but even the pickiest eaters agree: they’re totally snack-worthy. Start with our recipe, then try flavoring your chips with different herbs and spices.
But first, massage kale leaves to break down tough tissues. This is as simple as it sounds: with ribs removed, rub kale with your hands. In minutes, you’ll notice darker, smoother leaves – a sign that the tissues (and bitter flavor) are tamed.
Since it retains its texture during cooking, kale makes a hearty addition to baked or slow-cooked meals.
Toss a handful of finely chopped kale leaves into a smoothie or add kale to your morning omelet.
A little oil, salt and pepper are all it takes to create a superfood side dish. Add variety with garlic, lemon juice and vinegar.
Bake the whole Bunch.
Serve aS a Salad green.
uSe in SoupS, StewS or caSSeroleS.
think BreakfaSt.
Make a SiMple Sauté.
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Kale ChipsMakes 6 1-cup servings Prep Time: 10 minutesCook Time: 10 minutes
Preheat oven to 400°F. Wash kale and dry with paper towels or in a salad spinner. Make
sure kale leaves are completely dry before baking since extra moisture prevents the kale
from getting crispy. Remove stems and tear leaves into small, bite-sized pieces. Spread
pieces on a rimmed baking sheet and drizzle with olive oil. Toss until well coated and
spread evenly on baking sheet so that no pieces are overlapping. Sprinkle with salt.
Bake for 10 minutes or until crisp.
ingredients:1 pound fresh kale
2 Tablespoons olive oil
½ teaspoon salt
Per serving: 70 calories, 5g fat, .5g saturated fat, 0mg cholesterol, 220mg sodium, 6g carbohydrate, 1g fiber, 0g sugars, 2g protein
a new green on the Scene
a healthier way to crunch![
12 • giantfood.com giantfood.com • 13
Is your kitchen in chaos? Are your cabinets a catastrophe? If you’re not even sure what you might find in the back of your food storage area, it just might be time for a pantry raid!
Out with the old. Cream of mushroom soup from 2001: We’re talking to you. Nobody wants to feel wasteful, but when a food is past its prime, it’s time to go. Toss out the old or donate what you won’t use, then get cooking. Dedicate a week or two to using up what you can, then start anew with a fresh stock-up on things you really need for day-to-day use.
In with the new…within reason. Having a fully stocked pantry can make meal planning so much easier, but that doesn’t mean you need to stock up for an entire year. Focus on one season at a time: your food preferences most likely change as the weather does anyway, so stocking up too far ahead can easily result in unused foods. Stockpile soup ingredients, canned vegetables and baking supplies in the fall and winter, and keep things lighter with shaped pastas, salad ingredients, and lighter fare for spring and summer. Keep in mind: there is no food that doesn’t eventually spoil, and that includes rice, flour, grains, herbs and spices.
Proper storage is everything. All products in your pantry will benefit from being stored in a cool environment with no direct light. Don’t store edible items near sources of heat, steam or dampness. Feel the walls of your pantry to ensure there is no warmth from appliances like water heaters, ovens or refrigerator coils. Keep foods fresh by storing in airtight jars after opening, and take the time to rotate new products as you add them to your pantry so nothing gets forgotten.
Coupons and sales are one way to save money on your weekly groceries, but keeping an organized pantry with little to no waste is the #1 way to keep your grocery budget in check!
FOR APANTRY RAID?PANTRY RAID?
FOR A
By Wendy Cray Kaufmankitchen
OUT WITH
THE OLD!Check
expiration dates
regularly
14 • giantfood.com giantfood.com • 15
By Lisa Coleman, MS, RD, LDNkitchen
garlicGarlic is beloved throughout the world as an inexpensive culinary mainstay that complements countless dishes, sauces and marinades. It is even being studied for possible health benefits, including antioxidant and antifungal properties, as well as anticancer and antihypertensive effects.
So, what’s not to love? Well, there is the little problem of garlic breath…nobody likes that, right?
If you’re a garlic lover that isn’t so fond of smelling like a garlic lover, there is good news: the chemical compounds in garlic that cause its unique smell can be dramatically reduced by simply roasting it in the oven!
You’ll start with pungent, peppery cloves, and end with sweet, caramelized, spreadable cloves with a nutty, buttery flavor like no other.
roasty, toasty fresh from the oven!
how to roast garlic:Ingredients:
2 heads of garlic
2 teaspoons olive oil
Preheat oven to 400˚F. Cut ¼ inch off the pointed top of the garlic head (leave the bulb intact but expose the cloves). Place head, cut side up, in a small baking dish. Drizzle with olive oil. Roast until garlic cloves are soft and golden brown, approximately 45–60 minutes. Allow garlic to cool. Squeeze garlic from papery white skin.
what to do with it:
the possibilities are endless!
• Smear on warm, crusty bread• Whisk into a vinaigrette dressing• Blend into hummus or bean dip• Combine with basil, pine nuts, olive oil and Parmesan cheese to make fresh pesto• Mix into whole wheat pasta with olive oil and vegetables
Make a smart choice with Extra® gum for adeliciously simple way to stick to your resolutions!
Maximum Value: $1.39. $_________ RETAILER: Please write in retail price paid. CONSUMER: Limit one coupon per purchase while supplies last. Offer only valid on the purchase of any 15-stick pack of Extra gum. Any other use constitutes fraud. Cannot be combined with any other coupon or offer. Valid only in the continental US and AK and HI. Void if reproduced, copied, transferred or expired and where prohibited, taxed or restricted. Consumer pays any sales tax. RETAILER: Wm. Wrigley Jr. Company will redeem coupons for up to $1.39 plus 8¢ handling in accordance with our coupon redemption policy. Cash value 1/20 of 1¢. Proof of sale may be required. Mail coupons and obtain coupon policyfrom: Wm. Wrigley Jr. Company, Post Office Box 880479, El Paso, TX 88588-0479. © 2012 Wm. Wrigley Jr. Company. All rights reserved. Extra, Polar Ice and all affiliated designs are trademarks of the Wm. Wrigley Jr. Company.
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giantfood.com • 17giantfood.com • 17
By Mary Ann Moylan, RD, LDN, CDE and Chef Dan Keeblercelebration
ChOOsE
You may be surprised that with the right ingredients, a hearty chili can be as nutritious as it is delicious. Here are a few ways to pack your bowl with nutrient-rich flavor, while keeping fat, calories and sodium in check:
1) If using meat, make it lean. Chicken, turkey and extra lean beef are low in fat and cholesterol and high in protein. Since beans are also a good source of protein, you won’t miss out on this vital nutrient even if you make vegetarian chili.
2) Add a variety of fiber-filled beans, like kidney, pinto, garbanzo, navy and cannelloni. Fiber makes you feel full and slows the rate at which sugar is absorbed into the bloodstream, keeping blood sugar levels from rising and falling too quickly. Limit sodium from canned beans by rinsing before adding.
3) The more color, the better. Choose a variety of fruits and vegetables, including carrots, green peppers, onions and tomatoes, or even butternut squash, pineapple or pumpkin. This will boost vitamin, mineral and antioxidant levels, which promote a healthy immune system.
4) Spice it up! Chili powder and cumin give chili its traditional kick, but you can also use other herbs and spices to add flavor without adding fat or calories. Try a pinch of cayenne for extra heat or experiment with different seasonings like cinnamon, garlic and unsweetened cocoa powder for richer, more complex flavors.
chilichilia piping hot bowl of chili is a winter weather staple. Perfect for a game-day party or one-dish weeknight dinner, chili can be endlessly customized with different meats, vegetables and toppings.
fOr NutritiON with A kiCk
1½ lbs boneless, skinless chicken breast halves (or turkey breast)2 Tablespoons canola oil3 cups chopped yellow onion1½ cups chopped green peppers4 garlic cloves, minced2 Tablespoons chili powder1 Tablespoon ground cumin ½ teaspoon cayenne pepper2 (14.5 oz) cans diced tomatoes, with liquid
2 (10.5 oz) cans reduced sodium condensed chicken broth2 cups water1 (6 ounce) can tomato paste1 bay leaf2 (15 oz) cans reduced sodium garbanzo beans, rinsed and drainedSalt and pepper (optional)
White Chicken Chili
Makes 10 1½-cup servingsPrep Time: 10 minutes • Cook Time: 1 hour 20 minutes
Cut chicken into ½-inch cubes. Heat oil in large pot over medium heat. Add onion,
green pepper and garlic; cook over medium heat for 10 minutes or until onion is tender.
Add chicken, cook and stir constantly for 4 minutes or until chicken is lightly browned.
Add the remaining ingredients and bring to a boil. Reduce heat, cover and simmer for
40 minutes, stirring occasionally. Add beans. Cook, uncovered for 20 minutes, stirring
occasionally. Remove bay leaf before serving.
Per serving: 260 calories, 5g fat, 1g saturated fat, 30mg cholesterol, 540mg sodium, 33g carbohydrate, 7g fiber, 20g protein
1 Tablespoon olive oil1 cup chopped green pepper1 cup chopped red or orange pepper 2 cups chopped onion1 cup sliced mushrooms3 garlic cloves, minced4 cups water, divided1 1/2 cups corn kernels, frozen or canned, drained and rinsed1 1/2 2 Tablespoons sugar2 Tablespoons chili powder
2 Tablespoons Worcestershire sauce2 cans (14.5 oz.) unsalted diced tomatoes, undrained1 can (15 oz.) black beans, rinsed and drained1 can (15 oz.) cannellini beans or white beans, rinsed and drained1 can (6 oz.) tomato paste½ cup (2 oz.) reduced fat shredded cheddar cheese (optional)
Vegetarian Chili
Makes 8 1½-cup servingsPrep Time: 10 minutes • Cook Time: 30 minutes
Heat oil in a large pot over medium high heat. Add peppers,
onion, mushrooms and garlic; sauté for 3 minutes or until
tender. Add 3 cups water, corn, sugar, chili powder,
Worcestershire sauce, tomatoes, black and cannellini
beans and stir to combine. Combine remaining cup of
water and tomato paste in a bowl, stirring with a whisk until
blended. Stir tomato paste mixture into bean
mixture. Bring to a boil, then reduce the
heat and simmer for 5 minutes or until
thoroughly heated. Ladle soup into
bowls. Top with cheese, if desired.
Per serving: 250 calories, 4g fat, 1g saturated fat, 5mg cholesterol, 560mg sodium, 42g carbohydrate, 10g fiber, 13g sugars, 12g protein
giantfood.com • 1918 • giantfood.com
ChECk Out Our sPiCY BEEf Chili
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By Sylvia B. Emberger, RD, LDN
$2.60
holidayholidayholidayshopping cart
heart healthy tunaCanned tuna is packed with protein, provides omega-3s, and is an easy ingredient to keep on hand. But when you think of serving canned tuna, is tuna salad the only dish that comes to mind? For a change, how about tuna patties, lightly seasoned and browned? Serve them plain, topped with a slice of cheese or on a bun with tomato and lettuce.
The Dietary Guidelines for Americans recommends eating about 8 ounces of seafood per week to promote heart health. Consistent evidence shows that the health benefits of eating seafood outweigh the health risks of methyl mercury found in seafood. Some types of fish and seafood contain lower levels so choose a variety of seafood, rather than just a few choices, to reduce the amount of methyl mercury you might consume. Canned tuna is an inexpensive, excellent source of lean protein that can be one of
your options.
eating healthy...on a budget!
Tuna patties
In a medium bowl, mix together all ingredients except cooking spray. Divide the
mixture into 4 parts and form each into a patty. Lightly coat a nonstick skillet
with cooking spray or oil and heat on medium high. Gently place the patties in
the pan and cook until browned, 3–4 minutes on each side. Serve hot. Serving
suggestion: Serve patties on buns with tomato slices, lettuce and mayonnaise.
Per serving: 130 calories, 2.5g fat, .5g saturated fat, 85mg cholesterol, 390mg sodium, 6g carbohydrate, 0g fiber, 1g sugars, 19g protein
Makes 4 3 oz. patties Prep Time: 10 minutes • Cook Time: 10 minutes
ingredients:2 cans (5 oz. each) chunk light tuna, drained
1 Tablespoon lemon juice
1/4 cup plain bread crumbs
1 large egg
1/4 cup sliced green onions
1/4 teaspoon ground black pepper
Cooking spray or oil
20 • giantfood.com
Approximatecost per recipe
based on average price of ingredients
at Giant
pine
appl
e ric
e
In a
med
ium
sau
cepa
n, c
ombi
ne th
e ric
e, w
ater
and
sal
t. B
ring
to a
boi
l and
then
redu
ce
heat
to a
sim
mer
and
cov
er. S
imm
er fo
r 30
min
utes
unt
il ric
e is
tend
er a
nd th
e liq
uid
is
mos
tly a
bsor
bed.
Flu
ff th
e ric
e w
ith a
fork
and
add
in p
inea
pple
and
bel
l pep
per.
Cov
er
and
allo
w to
war
m th
roug
hout
. Top
with
sca
llions
and
ser
ve.
Mak
es 4
1-c
up s
ervi
ngs
pre
p t
ime:
5 m
inut
esC
oo
k tim
e: 3
0 m
inut
esP
er s
ervi
ng: 2
10 c
alor
ies,
1.5
g fa
t, 0g
sat
urat
ed fa
t, 0m
g ch
oles
tero
l, 16
0mg
sodi
um,
44g
carb
ohyd
rate
, 4g
fiber
, 8g
suga
rs, 5
g pr
otei
n
coco
a ch
icke
n
1 lb
bon
eles
s, s
kinl
ess
chic
ken
brea
st
1 te
aspo
on
oliv
e or
can
ola
oil
1 te
aspo
on c
rush
ed g
arlic
½
teas
poon
ora
nge
zest
1
Tabl
espo
on
bro
wn
suga
r, lig
htly
pac
ked
1 Ta
bles
poon
u
nsw
eete
ned
coco
a po
wde
r 1
teas
poon
chi
li po
wde
r ½
teas
poon
g
roun
d ci
nnam
on
1/8
teas
poon
gro
und
cum
in
Hea
t ove
n to
375
°F. L
ight
ly c
oat b
akin
g di
sh w
ith o
il or
coo
king
spr
ay. R
ub c
hick
en w
ith
oil,
garli
c an
d or
ange
zes
t. C
ombi
ne re
mai
ning
ingr
edie
nts
in a
sm
all b
owl a
nd s
prin
kle
over
chi
cken
. Pla
ce c
hick
en in
bak
ing
dish
and
bak
e fo
r 25
min
utes
or u
ntil
inte
rnal
te
mpe
ratu
re re
ache
s 16
5°F
on m
eat t
herm
omet
er.
Mak
es 4
4-o
unce
ser
ving
sp
rep
tim
e: 1
0 m
inut
es
Co
ok
time:
25
min
utes
Per
ser
ving
: 160
cal
orie
s, 4
.5g
fat,
1g s
atur
ated
fat,
75m
g ch
oles
tero
l, 14
0mg
sodi
um,
5g c
arbo
hydr
ate,
1g
fiber
, 3g
suga
rs, 2
4g p
rote
in
stra
wbe
rry
shor
tcak
es
Pre
heat
ove
n to
350
°F. L
ight
ly c
oat a
12-
cup
muf
fin p
an w
ith o
il or
coo
king
spr
ay. I
n a
med
ium
bow
l, m
ix fl
our,
suga
r, an
d oi
l unt
il cr
umbl
y. R
emov
e an
d re
serv
e ¼
cup
of
cru
mbs
for t
oppi
ng. I
n a
2-cu
p m
easu
re, c
ombi
ne b
utte
rmilk
, van
illa, b
akin
g so
da
and
egg
and
mix
wel
l. P
our l
iqui
d in
to fl
our m
ixtu
re a
nd s
tir u
ntil
just
com
bine
d. D
ivid
e ba
tter a
mon
g m
uffin
cup
s, fi
lling
each
abo
ut h
alfw
ay. S
prin
kle
each
with
1 te
aspo
on
of re
serv
ed to
ppin
g. B
ake
for 1
5 m
inut
es o
r unt
il to
othp
ick
inse
rted
into
cen
ter c
omes
ou
t cle
an. C
ool c
akes
slig
htly
and
rem
ove
from
pan
. Ser
ve w
ith s
liced
str
awbe
rrie
s an
d w
hipp
ed c
ream
.
Mak
es 1
2 1-
cup
ser
ving
sp
rep
tim
e: 1
0 m
inut
esC
oo
k tim
e: 1
5 m
inut
esP
er s
ervi
ng: 1
60 c
alor
ies,
7g
fat,
1g s
atur
ated
fat,
15m
g ch
oles
tero
l, 75
mg
sodi
um,
22g
carb
ohyd
rate
, 1g
fiber
, 11g
sug
ars,
3g
prot
ein
roas
ted
gree
n be
ans
1 lb
fres
h gr
een
bean
s
1 Ta
bles
poon
o
live
oil
1/4
cup
peca
n pi
eces
2
Tabl
espo
ons
chop
ped
shal
lots
1/
2 te
aspo
on
drie
d or
egan
o le
aves
1/
2 te
aspo
on fr
eshl
y gr
ound
bla
ck p
eppe
r
Pre
heat
the
oven
to 4
00°F
. Trim
the
ends
of t
he g
reen
bea
ns a
nd p
lace
on
baki
ng s
heet
. To
ss b
eans
with
oliv
e oi
l and
spr
ead
out e
venl
y on
bak
ing
shee
t. R
oast
for 8
min
utes
, th
en a
dd p
ecan
s an
d sh
allo
ts a
nd c
ontin
ue ro
astin
g an
othe
r 5 m
inut
es o
r unt
il be
ans
are
light
ly b
row
ned
and
cris
p te
nder
. R
emov
e fro
m o
ven,
spr
inkl
e w
ith o
rega
no a
nd b
lack
pe
pper
bef
ore
serv
ing.
Mak
es 4
3/4
-cup
ser
ving
sp
rep
tim
e: 5
min
utes
Co
ok
time:
15
min
utes
Per
ser
ving
: 120
cal
orie
s, 9
g fa
t, 1g
sat
urat
ed fa
t, 0m
g ch
oles
tero
l, 10
mg
sodi
um,
10g
carb
ohyd
rate
, 4g
fiber
, 4g
suga
rs, 3
g pr
otei
n
moc
k-a-
mol
e
bake
d to
rtilla
chi
ps
sout
hwes
tern
mea
tbal
ls
foot
ball
brow
nies
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2 2
2 2
mea
lpl
an
mea
lpl
an
mea
lpl
an
mea
lpl
an
1 1/
4 cu
ps
al
l-pur
pose
flou
r ½
cup
g
ranu
late
d su
gar
5 Ta
bles
poon
s ca
nola
oil
3/4
cup
b
utte
rmilk
1
teas
poon
van
illa e
xtra
ct
1/2
teas
poon
bak
ing
soda
1
la
rge
egg
3 cu
ps s
liced
str
awbe
rrie
s W
hipp
ed li
ght c
ream
1 cu
p
bro
wn
rice
2 cu
ps w
ater
1/4
teas
poon
s
alt
1 cu
p
pin
eapp
le c
hunk
s in
ju
ice,
dra
ined
1/2
cup
chop
ped
red
bell
pepp
ers
1/4
cup
thin
ly s
liced
sca
llions
bake
d to
rtilla
chi
ps
Pre
heat
ove
n to
350
°F. C
ombi
ne o
il, s
alt a
nd li
me
zest
. Lig
htly
bru
sh b
oth
side
s of
eac
h to
rtilla
with
the
oil m
ixtu
re. C
ut e
ach
tort
illa in
to 8
wed
ges
and
arra
nge
in a
sin
gle
laye
r on
a c
ooki
e sh
eet.
Bak
e fo
r abo
ut 5
min
utes
, flip
and
bak
e fo
r ano
ther
5 m
inut
es o
r unt
il lig
htly
bro
wn.
Rem
ove
from
ove
n an
d co
ol fo
r 5–1
0 m
inut
es, o
r unt
il cr
isp.
Ser
ve w
ith
our m
ock-
a-m
ole
or
sal
sa.
Mak
es 1
0 8-
chip
ser
ving
sp
rep
tim
e: 1
0 m
inut
esC
oo
k tim
e: 1
0 m
inut
esP
er s
ervi
ng: 1
40 c
alor
ies,
5g
fat,
0.5g
sat
urat
ed fa
t, 0m
g ch
oles
tero
l, 36
0mg
sodi
um,
21g
carb
ohyd
rate
, 3g
fiber
, 1g
suga
rs, 4
g pr
otei
n
moc
k-a-
mol
e
8 oz
froz
en a
spar
agus
spe
ars,
trim
med
and
cho
pped
1
Tabl
espo
on fr
esh
cila
ntro
leav
es
1 te
aspo
on m
ince
d ga
rlic
clov
es
1 te
aspo
on li
me
juic
e 1/
4 te
aspo
on s
alt
1/2
cup
fr
esh
Sal
sa (r
egul
ar o
r hot
, or N
atur
e's
Pro
mis
e or
gani
c), d
rain
ed
In a
larg
e pa
n, c
ombi
ne th
e as
para
gus
with
1/2
cup
of w
ater
and
brin
g it
to a
boi
l. R
educ
e th
e he
at a
nd s
imm
er, u
ntil
the
aspa
ragu
s is
tend
er b
ut c
risp,
abo
ut 6
min
utes
. D
rain
and
run
cold
wat
er to
coo
l and
sto
p th
e co
okin
g pr
oces
s; p
at d
ry to
pre
vent
a
wat
ery
dip.
In a
food
pro
cess
or, p
ulse
the
aspa
ragu
s, c
ilant
ro, g
arlic
, lim
e ju
ice
and
salt.
P
ulse
unt
il th
e di
p is
the
cons
iste
ncy
you
desi
re. G
ently
stir
in c
hunk
y sa
lsa,
dra
ined
of
liqui
d, a
nd tr
ansf
er to
a s
ervi
ng b
owl.
Cov
er a
nd re
frige
rate
, unt
il ch
illed,
abo
ut 1
hou
r.
Mak
es 6
1/4
-cup
ser
ving
s p
rep
tim
e: 1
0 m
inut
es
Per
ser
ving
: 15
calo
ries,
0g
fat,
0g s
atur
ated
fat,
0mg
chol
este
rol,
95m
g so
dium
, 3g
car
bohy
drat
e, 1
g fib
er, 1
g pr
otei
n
chic
ken
orzo
sou
p
swee
t cor
n &
shr
imp
chow
der
beef
bar
ley
soup
beet
bor
scht
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3 3
3 3
com
fort
soup
sco
mfo
rtso
ups
com
fort
soup
sco
mfo
rtso
ups
sout
hwes
tern
mea
tbal
ls
Pre
heat
ove
n to
375
˚F. L
ight
ly c
oat a
larg
e ba
king
she
et w
ith o
il or c
ooki
ng s
pray
. In
larg
e bo
wl,
com
bine
ingr
edie
nts
for m
eatb
alls
. For
m in
to 3
6 1-
inch
bal
ls a
nd p
lace
on
baki
ng
shee
t. B
ake
for 2
0 m
inut
es o
r unt
il int
erna
l tem
pera
ture
reac
hes
165˚
F. W
hile
mea
tbal
ls a
re
baki
ng, c
ombi
ne in
gred
ient
s fo
r sau
ce in
a m
ediu
m s
auce
pan.
Cov
er a
nd s
imm
er u
ntil h
ot,
stirr
ing
occa
sion
ally.
Ser
ve m
eatb
alls
with
sau
ce fo
r dip
ping
.
Mak
es 1
8 2-
mea
tbal
l ser
ving
sP
rep
tim
e: 2
0 m
inut
es •
Co
ok
time:
20
min
utes
Per
ser
ving
: 90
calo
ries,
3g
fat,
1g s
atur
ated
fat,
35m
g ch
oles
tero
l, 50
mg
sodi
um,
7g c
arbo
hydr
ate,
1g
fiber
, 2g
suga
rs, 8
g pr
otei
n
1 pa
ckag
e (1
0 ct
) Nat
ure’
s P
rom
ise
Who
le W
heat
tort
illas
1 Ta
bles
poon
c
anol
a oi
l
1/4
teas
poon
s
alt
1/4
teas
poon
lim
e ze
st
mea
tbal
ls:
1 ca
n (8
oz)
yel
low
cor
n, n
o sa
lt ad
ded,
dr
aine
d1
¼ lb
g
roun
d tu
rkey
93%
lean
/7%
fat
1 ja
lape
no p
eppe
r, se
eded
and
dic
ed1
teas
poon
cru
shed
gar
lic1
Tbsp
fine
ly c
hopp
ed fr
esh
pars
ley
or
cila
ntro
¼ c
up c
hopp
ed s
callio
ns¼
cup
b
read
cru
mbs
1
larg
e eg
g
½ te
aspo
on g
roun
d cu
min
¼ te
aspo
on d
ried
oreg
ano
sau
ce:
2 ca
ns (6
oz
each
)
tom
ato
past
e1
1/2
cups
wat
er2
teas
poon
s ch
ili po
wde
r1/
4 te
aspo
on c
hipo
tle c
hili
pow
der
1 te
aspo
on o
nion
pow
der
1/4
teas
poon
gar
lic p
owde
r1
Tabl
espo
on
cid
er v
ineg
ar
foot
ball
brow
nies
Pre
heat
ove
n to
350
ºF. I
n a
bow
l, cr
eam
but
ter a
nd s
ugar
unt
il lig
ht a
nd fl
uffy.
Add
cor
n sy
rup
and
egg;
bea
t wel
l. S
tir in
mel
ted
choc
olat
e, v
anilla
and
cof
fee
extra
cts.
Com
bine
flo
ur, b
akin
g po
wde
r and
sal
t; bl
end
into
cho
cola
te m
ixtu
re. D
rop
by ta
bles
poon
s 2
inch
es
apar
t ont
o gr
ease
d ba
king
she
ets
(if m
akin
g fo
r a fo
otba
ll par
ty, u
se 2
spo
ons
to fo
rm in
to
foot
ball s
hape
s). B
ake
for 1
0 m
inut
es o
r unt
il edg
es a
re fi
rm. R
emov
e to
wire
rack
s to
coo
l co
mpl
etel
y. In
a s
mal
l bow
l, co
mbi
ne c
onfe
ctio
ners
sug
ar a
nd v
anilla
ext
ract
. Add
wat
er a
fe
w d
rops
at a
tim
e un
til c
onsi
sten
cy is
just
thin
eno
ugh
to d
rizzl
e ov
er b
row
nies
or d
ecor
ate
brow
nies
to lo
ok lik
e fo
otba
lls.
Mak
es 2
4 1-
bro
wni
e se
rvin
gs
Pre
p t
ime:
10
min
utes
• C
oo
k tim
e: 1
0 m
inut
esP
er s
ervi
ng: 1
20 c
alor
ies,
4.5
g fa
t, 3g
sat
urat
ed fa
t, 15
mg
chol
este
rol,
60m
g so
dium
, 19
g ca
rboh
ydra
te, 1
g fib
er, 9
g su
gars
, 2g
prot
ein
1/3
cup
b
utte
r, so
ftene
d 3/
4 cu
p
sug
ar
1/3
cup
light
cor
n sy
rup
1 eg
g 3
squa
res
(1 o
z ea
ch) u
nsw
eete
ned
choc
olat
e, m
elte
d 1
teas
poon
v
anilla
ext
ract
1
teas
poon
cof
fee
extr
act (
optio
nal)
1 2/
3 cu
ps
all-
purp
ose
flour
1/
2 te
aspo
on
bak
ing
pow
der
1/4
teas
poon
sal
t 1/
4 cu
p
con
fect
ione
r’s s
ugar
1/
4 te
aspo
on
van
illa e
xtra
ct
Wat
er
beet
bor
scht
If be
ets
are
larg
e, c
ut in
hal
f or q
uart
ers
and
plac
e in
a m
ediu
m s
auce
pan
with
the
wat
er. C
over
, brin
g to
a b
oil,
redu
ce h
eat a
nd s
imm
er fo
r 20–
30 m
inut
es o
r unt
il be
ets
are
fork
-ten
der.
Rem
ove
beet
s an
d re
serv
e co
okin
g w
ater
(abo
ut 1
cup
). A
llow
bee
ts to
coo
l slig
htly,
gra
te o
r dic
e an
d re
turn
to re
serv
ed c
ooki
ng w
ater
. In
a s
mal
l ski
llet,
mel
t but
ter o
ver m
ediu
m h
eat,
add
onio
n an
d sa
uté
until
tend
er
and
light
ly b
row
ned.
Add
oni
ons
and
beef
bro
th to
bee
t mix
ture
. Brin
g to
a b
oil,
redu
ce h
eat a
nd s
imm
er fo
r 15
min
utes
. Add
lem
on ju
ice
and
pepp
er. L
adle
into
bo
wls
, gar
nish
eac
h w
ith o
ne te
aspo
on o
f sou
r cre
am a
nd s
prin
kle
with
dill.
*May
sub
stitu
te 1
5 oz
can
ned
beet
s, n
o sa
lt ad
ded,
for t
he fr
esh
beet
s an
d w
ater
. N
o ne
ed to
pre
cook
bee
ts, j
ust g
rate
or d
ice.
Res
erve
liqu
id in
can
and
add
w
ater
, if n
eces
sary
, to
mak
e 1
cup.
Mak
es 1
5 se
rvin
gsP
rep
time:
15
min
utes
• C
ook
time:
10
min
utes
Per
ser
ving
: 100
cal
orie
s, 3
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PlayfoodWITh
YOUR
TURN ThE pagE FOR FUN WaYs TO REDEsIgN
FOR YOUR KIDs!
fruits & veggies
giantfood.com • 27
Make eating more fruits and veggies a family affair!
puddle Day Muffins
Makes 12 muffinsPrep Time: 20 minutes • Bake Time: 25-28 minutes
ingredients:¾ cup dried cranberries
2 cups whole wheat pastry flour (or white whole wheat or all purpose flour)
1/3 cup oatmeal
¾ cup brown sugar
2 teaspoons baking soda
2 teaspoons cinnamon
½ teaspoon allspice (optional)
1 teaspoon ground ginger
2 cups raw sweet potatoes, grated
1 cup crushed pineapple (juice pack), drained
½ cup unsweetened applesauce
1/3 cup sunflower seeds (or wheat germ)
3 large eggs
1/4 cup canola oil
2 teaspoons vanilla
Preheat oven to 375°F. Grease or spray a 12-cup muffin tin with cooking
spray. In a small bowl, cover the dried cranberries with water. Microwave
on high for 1 minute, then set aside. In a large bowl, whisk together flour,
oatmeal, sugar, baking soda, and spices. Stir in the sweet potatoes,
pineapple, applesauce and sunflower seeds (batter will be rather dry and
stiff). In a separate bowl, beat together the eggs, oil and vanilla. Add to
the flour mixture and stir until evenly moistened. Drain the cranberries
and stir them in. Fill muffin cups with batter. Bake 25–28 minutes, until a
cake tester inserted in the center comes out clean. Remove from the
oven, let cool for 5 minutes, then turn muffins out of tin to finish
cooling. Keep leftover muffins in the refrigerator. Heat in the
microwave for 30 seconds.
Per serving: 240 calories, 8g fat, 1g saturated fat, 55mg cholesterol, 240mg sodium,
36g carbohydrate, 5g fiber, 5g protein
Fruits and veggies are low in fat and provide fiber and an abundance of key nutrients. Researchers are also studying the role that plant chemicals (phytonutrients) have in reducing our risk of diseases like cancer and heart disease.
How about rethinking the ways you usually present fruits and veggies to your family? Having fun with your food is an easy way to include more fruits and veggies in your family meals and snacks.
Remember, when kids are involved in shopping for food and planning and preparing their meals, they’re more likely to eat and to try new things. Make eating more fruits and veggies a family affair!
Let your creativity shine with our ideas for easy, edible art and very veggie mix-ins. This food is (almost) too fun to eat!
peanut Butter Dippers
½ cup non-fat Vanilla yogurt ½ cup peanut butter¼ tsp cinnamon
Mix together in a small bowl. Use dip with banana chunks, apples, baby carrots or celery sticks!
Per serving: 110 calories, 8g fat, 1g saturated fat, 0mg cholesterol, 80mg sodium, 4g carbohydrate, 1g fiber, 5g protein
potato Faces
Bake a potato, and then slice in half to create a blank face. Have everyone make their own funny potato face!
Veggie decoration ideas to get started: • Cherry tomatoes cut in slivers (mouth)• Carrot curls (hair)• Olives (eyes)• Broccoli or cauliflower (ears)• Avocado slices (nose)
prepare this frozen snack in 5 minutes!• Cut ripe bananas in one-inch chunks.• Put into a zip-top bag with enough orange juice to coat them (1/4 cup will do)• Shake to coat the chunks, pour off excess orange juice.• Lay flat to freeze.Your reward: frozen banana bites that havea milder taste than fresh ones and thetexture of ice cream. Eat with your fingers!
Younger kids can help clean, and older kids can help cut. Thread fruit onto toothpicks or wooden kabob skewers. Dip into fruited low-fat yogurt.
Fruits to start with:Mandarin orange piecesGrapesApple and pear slicesStrawberries
Frozen Banana Bites
FruityCaterpillar
• Stir leftover mashed or sweet potatoes into soups.
• Add pumpkin puree to smoothies or to muffins as part of the liquid ingredients.
• Grate broccoli stems and carrots into cole slaw.
• Lunch box treat: Top the peanut butter inside a sandwich with grated carrots. Kids love the surprise texture!
Veggie add-Ins
Pics on page 27
giantfood.com • 2928 • giantfood.com
By Tracy Pawelskiholidayholidayholidaylifestyle
healthy KIDsSUMMITS
giantfood.com • 31
For more information about Giant’s healthy initiatives including those designed especially for kids, visit giantfood.com/healthyideas.
Childhood obesity is a growing epidemic and a major health issue that continues to affect many of our customers and their families. For many, the decision to make healthy eating choices begins at the supermarket and Giant is committed to helping the community, especially our kids, make healthier choices.
As part of our leadership to connect parents, caregivers and kids to local resources and important nutrition and exercise information, Giant has hosted several free Healthy Kids Summits over the past year. Each event is open to the public and has been held both within our stores and also at local athletic facilities and health centers.
These interactive panel discussions are led by community leaders and health experts. Panelists have included nutritionists, pediatricians, school representatives, health nonprofits focused on youths, athletes and government officials. The main focus of the Healthy Kids Summits is how to make sure kids are getting
the nutrition and exercise their bodies need as they continue to grow both physically and mentally. Topics have ranged from how to combat obesity to improving school lunches to ways for kids to be active. In addition, some of the summits offer activities and exercises to get kids involved right there on the spot.
In-store and on our website, we provide customers and their families a variety of resources they need in order to make healthy choices. Healthy Ideas signage on our store shelves point customers to healthier items while they shop and this Healthy Ideas Magazine offers a variety of nutritious recipe ideas. Online, our web-based Passport to Nutrition program provides a means to educate kids on nutrition and living healthy lifestyles in a fun and interactive way.
By Thao Tran, Pharm. D. Candidate, Massachusetts College of Pharmacy, Boston
lifestyle
heart healtheffects of aspirin on
Impact on the heartAspirin has a wide range of benefits depending on the dose. In addition to reducing inflammation and relieving pain, studies have shown that low dose aspirin is beneficial for people who have had heart problems in the past related to high blood pressure, diabetes and high cholesterol. Aspirin works to reduce the risk of heart attacks and strokes by preventing platelets from coming together and forming clots, thus preventing arteries that carry blood to the brain and heart from being blocked.
Low-dose vs. High-dose AspirinThere are two strengths of aspirin available over the counter: Aspirin 81mg and Aspirin 325mg. The lower strength, Aspirin 81mg, could be taken daily to promote heart health. Higher doses, such as Aspirin 325mg, are used more to reduce pain and inflammation. According to The Journal of the American Medical Association, because Aspirin 325mg is a larger dose, it is associated with higher risks of stomach bleeding. Therefore, it is not recommended that high dose aspirin be taken daily for heart health.
Please contact your doctor to see if you need to be
on a daily dose of aspirin.
lifestyle
Are you sitting down? Chances are, the answer is yes. On average, we sit for about 8 hours each day. And more and more studies are concluding what we’ve already suspected – all that sitting isn’t good for our health.
Research has found that too much sitting – whether at your desk, at home on the couch or in a car – can be detrimental to your health. Prolonged sitting has been linked to a number of health conditions, including obesity, high blood pressure, elevated cholesterol, diabetes and cancer.
What’s more, while exercise and a balanced diet improve overall health, clocking 30 minutes at the gym can’t reverse the effects of being sedentary for long stretches of the day.
The bottom line? It pays to take a stand against sitting. Here are a few ways to make movement a bigger part of your day:
Walk and talk. At work, answer questions in person instead of relying completely on email. Hold on-the-go meetings, use restrooms on another floor or pace while you’re on the phone.
Rethink your leisure time. Catch up with friends over a walk instead of dinner and drinks and trade at least some of your screen time for extra activity, even if that just means getting up and moving around during commercial breaks.
Set reminders. Make it a point to take breaks at least once an hour, every hour. Use your phone or email to set alarms or appointments throughout the day. Then, use this time to stand, walk down the hall or get a drink of water.
take a stand againstsitting
Analyze your workspace. If space allows, move frequently used objects out of reach, forcing you to get out of your chair. Also consider sitting on an exercise ball (it’ll keep your core in motion) or look into the possibility of using a standing desk.
Sources: Patel, A.P., Bernstein, L., Deka, A., Feigelson, H.S., Campbell, P.T., Gapstur, S.M., Colditz, G.A., & Thun, M.J. (2010). Leisure Time Spent Sitting in Relation to Total Mortality in a Prospective Cohort of US Adults. American Journal of Epidemiology, 172(4), 419-429.
Van der Ploeg, H.P., Chey, T., Korda, R.J., Banks, E., & Bauman, A. (2012). Sitting Time and All-Cause Mortality Risk in 222,497 Australian Adults. Archives of Internal Medicine, 172(6), 494-500.
By Julia Mosemann
Americansalone consume
80 millionaspirin tablets
in a year.
32 • giantfood.com giantfood.com • 33
kitchenBy Sylvia Emberger, RD, LDN
focaccia
Focaccia
Makes 12 3-inch squares Prep Time: 20 minutes • Cook Time: 15 minutes
ingredients:1 envelope (2½ teaspoons) active dry yeast
1¼ cups warm (110-115˚F) water
1/2 teaspoon honey
5 Tablespoons olive oil, divided
1 ½ cups whole wheat flour
1/2 teaspoon salt
1½–2 cups all-purpose flour
Place yeast, water and honey in a large bowl. Stir to dissolve yeast and let stand 5–10
minutes or until foamy. Add 3 tablespoons of olive oil. Combine whole wheat flour, 1-cup
all-purpose flour and salt and stir into liquids, beating with a wooden spoon until flour
is mixed in. Turn dough out onto a work surface and work in enough of the remaining
all-purpose flour by hand to make very soft, but not sticky, dough. Knead for 10 minutes
until very smooth and silky. Wash and dry bowl, return to bowl and lightly coat dough
with oil. Cover and let rise at room temperature until doubled in size, about 1½ hours.
Coat a 10x14-inch baking pan with 1/2 tablespoon of oil. Punch down dough and
turn out onto a lightly floured surface. Roll dough out to a rectangle to fit pan, let rest
10 minutes. Carefully lift dough into pan and spread out evenly. Brush top of dough
with remaining 1½ tablespoons oil. Cover and let rise at room temperature until puffy,
about 45 minutes. During last 10 minutes, preheat oven to 425˚F. Make ½-inch deep
indentations over surface of dough using your fingertips. Bake for 12-15 minutes or until
golden brown. Cool slightly before slicing.
Per serving: 150 calories, 6g fat, 1g saturated fat, 0mg cholesterol, 100mg sodium, 27g carbohydrate, 2g fiber, 0g sugars, 4g protein
If you’re new to bread making, try focaccia. There are just a few ingredients and you don’t have to worry about shaping the dough into a loaf. Even experienced bread makers will find that focaccia is quick, easy to make and versatile! You can knead the dough by hand to better judge the texture and you’ll get a good workout in the process! If you choose to use a bread maker instead, take out the dough after it rises so you can roll it out and bake.
Focaccia is traditionally made with all-purpose white flour. This recipe uses some whole-wheat flour for added fiber and a heartier flavor. The texture will be a bit more dense, so add just enough all-purpose flour to form a soft dough that will bake up tender.
Parmesan Herb: Before baking, sprinkle dough with 2 tablespoons grated Parmesan cheese, ½ teaspoon dried oregano and ¼ teaspoon garlic powder.
Olive & Rosemary: after first rising, punch down dough and knead in ¼ cup chopped olives or 1 tablespoon chopped fresh rosemary or cloves from one head of roasted garlic.
Pizza: Before baking, sprinkle with 1/2 cup shredded mozzarella, top with a thinly sliced tomato, sprinkle with garlic powder, basil and black pepper. (Panini: split focaccia in half horizontally to make a sandwich. add desired fillings and grill in a skillet or Panini press).
variations:
34 • giantfood.com giantfood.com • 35
By Melanie Mnichshopping cartJUST FOR kIDS!
MAGAZINE
We know that kids love learning how to make healthy choices, too,
so we’ve created a magazine just for them! It’s full of food facts, recipes, exercise tips
and more – all in a fun format designed just for kids.
FREE!
NEW COMIC
& ACTIVITY INSIDE!
Pick up your FREEcopy and get to know
the Passport Kids! We all learned about the four primary tastes in school: sweet, salty, sour and bitter. But since the 1980s, a new taste has been on the rise and experts now recognize it as the fifth primary taste. This taste is known as umami, which is a Japanese word meaning “pleasant, savory taste.” Umami is the flavor associated with most meats, fish, vegetables and dairy products. These foods are considered rich in the naturally occurring amino acid glutamate, which is what gives them their savory flavor.
Many times, we add spices, sauces or other toppings to our foods. While this isn’t necessarily a bad thing, it tends to take away from the natural flavors. Because umami blends well with the other four primary tastes, it can be difficult to recognize at times. Combining two or more foods that are rich in umami intensifies the savory, mouth-watering taste.
Put these items in your grocery cart and try our recipe for Beef and Mushroom Teriyaki to savor the flavor of this “new” taste firsthand!
meat: seafood: veggies: misc:BeefPorkChicken
TunaCodShellfish
TomatoesMushroomsPotatoesCarrotsOnions
Parmesan CheeseSoy sauce Soy products
savor the flavor
Beef & Mushroom TeriyakiMakes 4 10 oz. servingsPrep Time: 25 minutes • Cook Time: 15 minutes
Prepare rice according to package directions for 2 cups cooked
rice. Heat olive oil in a large nonstick skillet over medium-high heat,
add beef and cook until it's well browned, stirring often. Pour off any
fat. Add the onions, carrots and mushrooms to the skillet and cook
for 2 minutes or until carrots are tender, but still slightly crisp. Stir the
cornstarch, broth, soy sauce, brown sugar and garlic powder in a small
bowl until the mixture is smooth and add to meat and vegetables.
Cook and stir until the mixture boils and thickens. Serve the beef
mixture over the rice.
Per serving: 400 calories, 15g fat, 5g saturated fat, 75mg cholesterol, 390mg sodium, 37g carbohydrate, 4g fiber, 7g sugars, 28g protein
ingredients:2 cups cooked rice
2 teaspoons olive oil
1lb boneless beef sirloin steak or beef top round steak, 3/4-inch thick, cut into very thin strips
½ cup chopped green onion
2 cups sliced carrots
2 cups chopped shiitake mushrooms
2 Tablespoons cornstarch
1 cup low-sodium beef broth
1 Tablespoon lite soy sauce
1½ teaspoons brown sugar, packed
1/2 teaspoon garlic powder
umami:
Normally, we consider foods that have a savory taste more satisfying, so including them in your diet could help you feel fuller longer.
36 • giantfood.com giantfood.com • 37
110 calories per bagel 80 calories per slice
calorie thin & f lavor full
For more recipes visit www.thomasbread.com and www.arnoldbread.com.
© Bimbo Bakeries USA. All rights reserved.
startfreshGET OFF TO A2013
set a goal of eating more fruits and veggies every day.
here are our top 10 suggestions for how to make it happen:
Not a veggie fan? Focus on what you DO like, and go from there. Love lasagna? add zucchini. Dig mac & cheese? add squash puree.
Roast or grill both vegetables and fruits to bring out their natural sweetness. The caramelized flavor will have you looking at them in a whole new light.
Picky eaters at home? Don’t underestimate the power of the fun factor. Turn broccoli
into a forest with Parmesan “snow” or arrange veggies in a rainbow shape, then talk about
the importance of each color.
shred carrots or zucchini into burgers, meatloaf, and baked
goods. When it comes to veggies, more is more!
1 2
4
3
Thinking about trying organics? start with
the items you eat most frequently. Look for
Nature’s promise, our exclusive line of natural and organic products,
including fresh produce!
5Focus on vegetables as your main dish, but think beyond salads. Vegetable stir-fries and hearty soups and stews can include numerous
veggies while satisfying even the biggest appetite!
While it’s not recommended to drown your veggies in sauces or cheese, a little can go a long way in making the same old sides seem new again. Try a sprinkle of parmesan, a squeeze of lemon, some slivered almonds or orange zest.
Vegetable purees make a great thickener.Use potatoes, sweet potatoes or butternut squash to add flavor, texture and nutrition to your one-pot meals!
67
most of all, make fruits and veggies accessible. If they’re not in your fridge, you won’t eat
them! keep pre-washed, pre-cut veggie sticks and fruit salad in a clear container so you’ll be
reminded to grab yourself a healthy snack!
10
9
If you’re short on time, turn to vegetables that are easy to clean and prepare, like baby carrots and grape tomatoes. Or, look for pre-cut, ready-to-cook vegetables in the Produce Department.
8
Don't miss your chance to
WIN FREE pRODUCE FOR a YEaR!
see back cover for details...
Healthnotes offers comprehensive, science-
based health and lifestyle information. Written
with you in mind, Healthnotes answers
common health questions with credible,
easy-to-understand information. Healthnotes
is edited by physicians who review over 550
scientific and medical journals to keep content
current, factual and balanced.
giantfood.com/healthyideas
38 • giantfood.com
WIN FREE pRODUCE
FOR a YEaR!
startfresh2013GET OFF TO A
Which products are healthy Ideas?
All fresh produce(Excluding coconuts and avocados)
All items labeled with the Healthy Ideas shelf tag.
Look for this tag throughout the store!
No purchase necessary. Legal residents of MD, DE, VA or DC 18 or older are eligible. Valid from 12/28/12 to 1/31/13. Odds of winning depend on number of entries. Restrictions apply. See stores for details or visit
giantfood.com/healthyideas
We’re here to help with your chance to win FREE produce for a year! Just purchase 10 Healthy Ideas® labeled items in one transaction with your Giant Card, and you’ll be automatically entered to win a year’s worth of produce! ($1000 value)