Meijer encourages your family to celebrate Family Day - A Day to Eat Dinner with Your Children on Monday, September 24th. Family Day is a national effort focused on getting more American families to eat dinner at home around the dining room table. Don’t have any children? Your family can also include neighbors, co-workers and friends.

Continue to celebrate this day throughout the week by using these international inspired quick and easy menu ideas. Why stop at one day or one week? Continue eating meals together all year long!

Cheryl Bell, MS RD LDN CHE
Healthy Living Advisor
Providing simple solutions for a healthier life…

Asian Night
La Choy Beef Pepper Bi-Pack
Meijer Instant Brown Rice
La Choy Chop Suey Vegetables
Del Monte Citrus Salad

Italian Night
Stouffer’s Five Cheese Lasagna
Dole Romaine Salad with Meijer Light Salad Dressing
Del Monte No Added Sugar Pears

Down Home Cooking Night
Hormel Turkey with Gravy Entrée
Ore Ida Roasted Original Potatoes
Del Monte No Salt Sweet Peas
Mott’s Natural Applesauce

Mexican Night
Delimex Shredded Chicken Taquitos
Rice a Roni Spanish Rice
Hunt’s Stewed Tomatoes
Fresh Mangos

Pizza Night
Kashi Roasted Garlic Pizza
Dole Field Greens with Meijer Light Salad Dressing
Banana Pudding (Jell-O Sugar Free Instant Vanilla pudding with added sliced bananas)

Instant Gourmet Night
Campbell Supperbakes Lemon Chicken with Rice
Steamed Asparagus
Meijer Bakery Angel Food Cake topped with Sliced Strawberries and Meijer Light Whipped Topping

Can’t stand the heat in your kitchen? Get out of the kitchen with this No-Oven menu! Set up a table outside in the shade and let the meal begin. This menu is so quick, easy, and delicious; you’ll have time to invite friends and neighbors over. Enjoy!

Cheryl Bell, MS RD LDN CHE
Healthy Living Advisor
Providing simple solutions for a healthier life…

Sweet Barbecue Chicken Sandwiches
Serves 8

1 Meijer Rotisserie chicken (3 cups of cubed chicken)
1 (12 oz) Meijer Barbecue Sauce (1½ c)
½ c Meijer Fruit Preserve (orange is suggested)
1 t Mrs. Dash Extra Spicy Seasoning
16 slices Rudi’s whole-grain bread
Leaf lettuce
Tomato slices

1. Pull the meat off one rotisserie chicken and shred into bite-size pieces. In medium bowl, combine chicken, barbecue sauce, fruit preserves, and spicy seasoning.
2. Fill each sandwich with leaf lettuce, tomato slices, and barbecue chicken. Serve immediately.

Nutrition Information per serving:
380 calories
6 g fat
42 g carbohydrate
8 g fiber

Creamy Asian Coleslaw
Serves 8

½ c fat free or reduced fat mayonnaise
2 T Meijer fat free milk or low fat buttermilk
1 T rice wine vinegar
1 t Meijer brown sugar
½ t grated fresh ginger
1 pkg (16 oz.) DOLE® Classic Cole Slaw
1 pkg (10 oz) snow peas, sliced lengthwise

1. Combine mayonnaise, milk, vinegar, sugar, and ginger in small bowl.
2. Add cole slaw blend and snow peas to large bowl. Pour dressing over vegetable blend. Toss to coat evenly. Cover.
3. Refrigerate at least 1 hour to blend flavors. Stir before serving.

Nutrition Information per serving:
40 calories
0 g fat
10 g carbohydrate
2 g fiber

Adapted from http://www.dole.com

Mosaic Fruit Rolls
Serves 8

8 Manny’s Whole Wheat Flour Tortillas
8 oz Meijer Light Strawberry Cream Cheese
6 Kiwi peeled and sliced
2 c fresh, frozen or canned Peaches sliced
2 c Strawberries diced
Mint sprigs

1. Spread each tortilla with cream cheese. Arrange kiwi slices over the top 2/3 of cream cheese, leaving the bottom 1/3 with cream cheese only.
2. Top kiwi with a layer of peach slices and then diced strawberries. Roll the tortilla toward the end covered with cream cheese only. Slice roll into 8 slices each. Garnish with mint sprigs if desired.

Nutrition Information per serving:
225 calories
8 g fat
45 g carbohydrate
5 g fiber

Refreshing Juicy Punch
Serves 8

1 tub CRYSTAL LIGHT Fruit Punch Low Calorie Soft Drink Mix
1 qt. (4 cups) cold pineapple-orange-banana juice blend, or your favorite
2 cans Canada Dry Ginger Ale, chilled

1. Place drink mix in large plastic or glass pitcher. Add juice blend; stir until drink mix is dissolved. Refrigerate until ready to serve.
2. Pour into punch bowl just before serving, if desired. Stir in ginger ale. Serve over ice cubes.

Nutrition Information per serving:
70 calories
0 g fat
15 g carbohydrate
0 g fiber

Two of the largest expenses in a household can be the electric and gas bill. You can save money by using your oven less frequently, as well as help the environment. Here are some other solutions to make daily changes to help the environment. Try one of these solutions to GO GREEN.

5 Solutions to Going Green:

1) Simple Switch:

a. Light it Up:

It’s a simple switch to purchase Compact Fluorescent Lights (CFLs) that last up to 10 times longer than traditional bulbs and use only a fraction of the energy, saving you money over their lifespan. If a million people each replaced just 1 incandescent bulb with a Compact Fluorescent (CFL), we could eliminate more than 200,000 tons of CO2 emissions.

b . No Oven Nights:

To keep your house cooler in the summer, limit the use of your oven. Use the microwave, crock pot, or counter top oven instead. By cooking meals in smaller appliances, you will decrease the amount of work your air conditioner has to do to keep your house cool. A small counter top oven (like a toaster oven) can cook almost everything a large oven can, but takes less time to preheat and does not heat up the entire kitchen. You can find a variety of these small home cooking appliances in our Meijer’s housewares department.

2) Dig This:

a. Plant a Tree:

By planting trees, you can reduce home cooling costs by as much as 50%and grow yourself a little shade on a warm summer day. Trees are one of the greatest assets in any yard. They add eye appeal, absorb noise, provide shade, exchange oxygen for carbon dioxide, filter pollutants, add seasonal color, and increase the value of your home.

b. Plant a Garden:

Also consider planting a garden of fruits, vegetables, and herbs. Go to www.Meijer.com or Meijer stores for resources on how to plant and care for trees, fruits, vegetables, and herbs in your own yard.

3) Green Your Diet: 2 solutions

a. Buy in Season:
Produce in your grocery store is less likely to have come from a long distance if it’s in season and can be obtained from farms in the region. Visit sustainabletable.org to learn what’s in season when in your state. Meijer purchases a vast amount of produce from local farms. Look for "Homegrown" signs in your Meijer produce department and help us support our local farmers.

b. Buy Organic:
Certified organic foods must meet USDA standards and carry the USDA Organic logo. All the new Meijer Organics products meet this criteria and support sustainable agriculture. Pick up a Meijer Organics item during your next shopping trip - you'll love the quality and the price!

4) Be Green Clean: Purchase eco-friendly products for all of your cleaning needs from window cleaner to laundry detergent. Also have cool threads by washing your clothes in cold water and save yourself up to $400 a year in bills. Meijer has introduced their own line of environmentally friendly line of cleaning products called Meijer Naturals.

5) One Stop Shop: The average driver and their car burns 340 gallons of gas and creates a 3.4 ton cloud of CO2 a year. Shop for all your needs at one store and cut that figure in half.

Want to add a little pizzazz to your next picnic this month? Try these fresh ideas that are quick, easy, and delicious to take advantage of the season's fresh produce. Umm, good! Don’t forget to pack all of the items you’ll need for a great picnic. Also make sure to utilize our safety tips to have a relaxing and safe picnic.

Cheryl Bell, MS RD LDN CHE
Healthy Living Advisor
Providing simple solutions for a healthier life…

Avocado Tuna Sandwich
Serves 4

1 ripe avocado, peeled, pitted and coarsely mashed
2 T fresh squeezed lime juice or lemon juice
¼ c roasted red pepper strips, fresh or jarred
2 T chopped fresh parsley
1 t minced garlic

¼ t black pepper
1 (6-oz.) can drained Chicken of the Sea® Chunk Light Tuna in Spring Water
8 slices hearty whole-grain bread
8 slices tomato slices
8 slices red onions

1. In medium bowl, combine avocado, lime juice, red pepper strips, parsley, garlic and pepper. Gently flake and fold in Chicken of the Sea® Tuna.
2. Fill each sandwich with 2 slices tomato, 1/4 c avocado filling and 2 slices red onion. Serve immediately. Makes 4 sandwiches.

Nutrition Information per serving:
300 calories
13 g fat
30 g carbohydrate
7 g fiber

Adapted from www.chickenofthesea.com

Fresh Garden Tomato & Cucumber Salad
Serves 8

2 medium cucumbers
2 c grape tomatoes, halved
1 medium green bell pepper, chopped
1 medium red onion, thinly sliced
3 T Carapelli Extra Virgin Olive Oil
3 T Meijer sugar
3 T Meijer Red Wine Vinegar
¾ t Meijer salt (optional)
⅛ t fresh ground black pepper

1. Cut cucumbers in half. Remove seeds and slice.
2. In bowl, combine cucumber, grape tomatoes, bell pepper and onion. In bowl, whisk together olive oil, sugar, red wine vinegar, salt and pepper. Add dressing to cucumber mixture and toss to coat.
3. Cover and chill salad for several hours.

Nutrition Information per serving:
85 calories
5 g fat
10 g carbohydrate
2 g fiber

Wine Suggestions: Cabernet Sauvignon or Chardonnay

Adapted from http://www.carapelliusa.com

Fresh Strawberry Pie
Serves 9

Fresh strawberries are cooked on top of the stove in a rich Sugar Lite glaze, then poured into a baked pastry shell and chilled. It's garnished with whipped topping and fresh whole strawberries.

1 Meijer ready prepared 9-inch single pie crust
1¼  c Equal® Sugar Lite™
⅓ c Meijer cornstarch
2 T water
1 T lemon juice
5 c sliced fresh strawberries (about 2 pounds)
8 medium size whole fresh strawberries, halved
Meijer Fat Free Whipped Topping (optional)

1. Pierce bottom and sides of pie crust with tines of a fork. Bake in preheated 400°F oven 12 to 14 minutes or until golden in color. Cool completely on wire rack.
2. Combine Equal® Sugar Lite™ and cornstarch in medium size saucepan. Stir in water and lemon juice until blended (mixture will be very thick). Stir in sliced strawberries until well-coated. Heat over medium heat, stirring constantly, until mixture thickens. Remove from heat. Cool 10 minutes. Pour into baked pie pastry. Refrigerate 3 to 4 hours or until well-chilled and filling is firm.
3. To serve, place halved strawberries around outer edge of pie. Cut into wedges and garnish each with prepared whipped topping, if desired.

Nutrition Information per serving:
214 calories
5 g fat
40 g carbohydrate
2 g fiber

Adapted from www.equal.com

Picnic Packing Checklist

• Picnic blanket or other ground cover
• Table cloth
• Eating utensils – forks, knives, spoons, plates, cups, bowl, etc.
• Serving utensils – large spoons or forks, servings dishes
• A sharp knife
• Napkins
• Paper towels
• Can and bottle opener
• Corkscrew
• A small cutting board or portable plastic cutting mats
• Condiments such as mustard, relish, etc.
• Plastic zipper storage bags
• Trash bags
• Moist toweletts
• Hand sanitizer
• Water and beverages
• Ice
• Single use camera
• Deck of cards or small games
• Baseball, soccer ball or other athletic equipment
• Portable radio with batteries
• Sunscreen
• Insect repellent
• Portable chairs and table

Picnic Safety

• Wash hands and work areas before preparing food
• Cooler Safety
• Pack food right from the refrigerator into the cooler.
• Make sure to have ample amount of ice to keep food around 40°F.
• Don’t put the cooler in the car trunk. Carry it inside an air-conditioned car.
• Keep cooler in the shade at the picnic.
• Use a separate cooler for drinks.
• Pack raw meats, poultry or seafood on the bottom of the cooler.
• Two Hour Rule: Don’t leave perishable food un-refrigerated for more than two hours. If outdoor temperature is 90° F or higher, limit time to one hour.

Fire up your grills and get grilling! Burgers remain the most popular items to put on our grills, but just about anything goes when it comes to grilling. The sweetness and flavor of vegetables and fruit intensifies when they have been grilled to make wonderful side dishes or desserts. Add pizzazz to your next outdoor BBQ with these fresh ideas that are quick, easy, healthy, and delicious.

Cheryl Bell, MS RD LDN CHE
Healthy Living Advisor
Providing simple solutions for a healthier life…

Start with this basic burger mixture and try some variations listed below:

Basic Lean Beef Burgers
Makes 4 burgers

1 lb extra-lean ground beef (also called 95/5 or 5%)
¼ c Meijer Italian or plain bread crumbs
1 Meijer egg white
¼ t salt
⅛ t black pepper
4 whole wheat hamburger buns, split
Toppings: lettuce leaves, tomato slices

1. Combine ground beef, bread crumbs, egg white, salt, and pepper in large bowl, mixing lightly but thoroughly. Lightly shape into four ½ -inch thick patties.
2. Place patties on grid over medium, ash-covered coals. Grill, uncovered, 11 to 13 minutes to medium (160°F) doneness (until no longer pink in center and juices show no pink color), turning occasionally.
3. Line bottom of each bun with lettuce and tomato, if desired; top with burger. Close sandwiches.

Per serving: 272 calories; 8 g fat (3 g saturated fat; 3 g monounsaturated fat), 24 g carbohydrate; 3.6 g fiber

Adapted from The Healthy Beef Cookbook, Wiley, 2006

Burger Variations:

Salsa Burgers : Add 2 T Meijer salsa into burger mixture. Top burgers with salsa and guacamole.

Rueben Burgers : Serve burgers on Meijer rye bread and top burgers with sauerkraut, sauteed onion, reduced fat 2% milk Swiss cheese and Meijer Fat Free Thousand Island dressing.

Onion Burgers: Add ½ envelope Meijer dry onion-soup mix and 1 T chopped garlic to burger mixture in place of salt and pepper. Serve on toasted Meijer Bakery French Bread and top with sautéed onions and reduced fat 2% milk Monterey Jack cheese slices.

Pineapple Burgers: Add ½ c Meijer barbecue sauce to burger mixture and baste with Meijer teriyaki sauce while grilling. Top burgers with Meijer sliced pineapple.

Asian Burgers: Add in 2 T Meijer soy sauce and 1 t minced fresh gingerroot. Serve with shredded Napa cabbage, bell pepper strips, and bean sprouts.

Mushroom Burgers: Add 1 c chopped mushrooms, ½ c reduced fat 2% milk mozzarella cheese, ¼ c fresh chopped basil, and 1 t fresh thyme. Serve on Meijer Bakery Focaccia bread and sprinkle with reduced fat 2% milk cheddar cheese.

Creole Burgers: Add 2 t Cajun seasoning to the burger mixture. In a small bowl, blend

⅓ c chopped onion, ⅓ c chopped green pepper, and ⅓ c reduced fat 2% milk shredded Monterey Jack cheese. Spoon 1/4 cup of cheese mixture into the centers of patties.

3 Easy Steps to a Safe Grilling Season

1. Use Medium Cooking Temperature

· Charcoal grilling — When coals are ash–covered and no longer flaming (approximately 30 minutes), spread coals in single layer and check cooking temperature. To check temperature, cautiously hold the palm of your hand above the coals at cooking height. Count the number of seconds you can hold your hand in that position before the heat forces you to pull it away; approximately 4 seconds for medium heat.

· Gas grilling — Gas grill brands vary greatly and grilling times may need to be adjusted. Consult owner’s manual for specific grilling information.

2. Browning is Good, But Charring is Not

· Grill over medium heat.

· Turn meat occasionally for even browning and cooking.

· Do not overcook or char beef, poultry or fish.

· Using marinades that have little or no sugar may help protect meat from charring. Sugary sauces, glazes or marinades can burn easily and cause charring. Use only during the last few minutes of grilling to avoid charring.

3. Cook to Proper Doneness

· Use an instant–read thermometer inserted horizontally into the side of burgers and steaks to check doneness. The thermometer should penetrate the thickest part or center of the burger or steak. For steak, the thermometer should not touch bone or fat.

· Beef steaks are most juicy and tender when cooked medium rare (145°F) to medium (160°F) doneness. Cook burgers to an internal temperature of 160°F (medium doneness) until not longer pink in the center and juices show no pink color.

Adapted from National Cattlemen's Beef Association. For more information, visit www.BeefItsWhatsForDinner.com.

Grilled Angel Food Cake with Fresh Fruit Salsa
Serves 8

1 Meijer Bakery angel food cake
1 c chopped cantaloupe or honeydew melon
1 c chopped strawberries
½ c blueberries
1 c raspberries
¼ c Meijer sugar or Splenda
2 T lime juice
1 T chopped fresh mint

1. In a medium bowl, combine fruit, sugar, lime juice, and mint. Cover and refrigerate for 2-4 hours before serving.
2. P reheat grill to medium heat. Slice cake in half horizontally and place, cut side down, on grill 6" from heat.
3. Grill for 30-60 seconds or until light golden brown. Carefully turn cake and grill on second side for 30-60 seconds until light golden brown. Cut cake into 8 pieces and top with fruit salsa.

Grilled Corn Salad
Serves 12

4 fresh ears of corn
½ c Meijer fat free Italian salad dressing
2 c fresh spinach, shredded
1 c orange bell pepper, chopped
2 c grape tomatoes, halved
2 t fresh basil, chopped
2 T Meijer grated reduced fat Parmesan cheese

1. Remove husks and silks from corn. Brush with some of the salad dressing. Grill on the rack of an uncovered grill directly over medium heat for 15 to 20 minutes or until tender; turning often. (Or place in a shallow baking pan; bake in a 425 degree F oven for 30 minutes, turning once.) When corn is cool enough to handle, cut kernels from cobs (you should have about 2 cups kernels).
2. In a large bowl, combine corn kernels, spinach, peppers, tomatoes, and basil. Add remaining salad dressing; toss gently to coat. Sprinkle with Parmesan cheese.

If you are a person who has been diagnosed with food allergies or cooking for a family member with food allergies, you know how challenging it can be to make quick and easy meals. A food allergy is an immune system response to a food that the body mistakenly believes is harmful. There are eight foods that account for 90% of all food-allergic reactions. These are: milk, egg, peanut, tree nut (walnut, cashew, etc.), fish, shellfish, soy, and wheat. If these foods are eaten by someone with a food allergy they could experience anaphylaxis. Anaphylaxis is a sudden, severe, potentially fatal, systemic allergic reaction that can involve various areas of the body (such as the skin, respiratory tract, gastrointestinal tract, and cardiovascular system).

Meijer has an extensive list that includes the top eight common food allergens and gluten that is conveniently located here on our Meijer Healthy Living website under "Healthy Living Products."

This menu includes four delicious recipes that are free of the common allergens and gluten. All recipes can be prepared using simple, everyday ingredients available at Meijer!

Apricot-Mustard Grilled Pork Tenderloin
Serves 4

1 pork tenderloin, about a pound
3 T Meijer apricot preserves
¼ c Meijer mustard

1. Season tenderloin with salt and pepper.
2. Stir together the preserves and mustard in a small bowl. Place pork over a medium-hot fire and grill for about 15 minutes or until internal temperature reaches 160 degrees F., brushing with mustard mixture in the last few minutes.

Adapted from www.theotherwhitemeat.com

Easy Potato Casserole
Serves 8

1 Meijer (32 oz) thawed shredded Western style hash browns (with onions and green peppers)
1 T garlic, finely chopped
1 T crushed sage
1 T thyme
Fresh ground black pepper
4 tomatoes sliced
½ c Meijer pitted black olives, sliced in half
Fresh parsley

1. In a medium-sized bowl, mix the potatoes, garlic, sage, thyme, and fresh ground black pepper.
2. In a casserole, begin layering the ingredients. First, place half of the potato mixture on the bottom of the tray. Cover this with the tomatoes and olives.
3. Bake at 350°F for 30 minutes with a loose tinfoil cover. Uncover the mixture and cook for another 20 minutes or until brown on top. Garnish with the parsley.

Cucumber-Basil Salad
Serves 8

1 c Meijer white vinegar
¾ c water
¾ c Meijer granulated sugar
1 t Meijer salt (optional)
¼ t Meijer black pepper
3 large cucumbers, peeled, thinly sliced
2 T fresh basil, chopped

Combine all ingredients except cucumbers and basil in a microwave safe dish; heat until sugar melts. Pour warm mixture over cucumbers. Store covered in refrigerator. Just before serving sprinkle with fresh basil.

Creamsicles
Serves 8

1½ c Meijer calcium enriched orange juice
1 c Meijer vanilla soy milk or rice milk
1 T Meijer powdered sugar
¼ t Meijer vanilla

Place all ingredients in a blender, blend until smooth and pour into 8 popsicle molds.

For more information on food allergies visit or call:

www.foodallergy.org

www.food-allergy.org

For a list of doctors in your area, contact:

American Academy of Allergy, Asthma & Immunology

800-822-ASMA

American College of Allergy, Asthma & Immunology

800-842-7777

American Academy of Pediatrics

800-433-9016

Resources available for people following a gluten free diet are also available on our website under "Healthy Living Products".