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.

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".

Asparagus in Mustard Vinaigrette
Serves 8

2 lb asparagus

Mustard Herb Vinaigrette
2 T Meijer balsamic vinegar
2 t Meijer Dijon mustard
1 T chopped flat leaf parsley
½ t chopped tarragon leaves
1 T chopped garlic
Sea Salt and freshly ground pepper (optional)
¼ c Bertolli ® extra-virgin olive oil

1. Trim the asparagus to remove the white, fibrous ends. Cut the asparagus into 2-inch pieces on the diagonal.
2. Steam the asparagus until the spears are bright green and just tender, 4-5 minutes. (If necessary, cook the asparagus in batches.) Place asparagus in a bowl of cold ice water until the asparagus is chilled. The asparagus may be used immediately or stored in a covered container in the refrigerator for up to 24 hours.
3. To make the vinaigrette, whisk together the vinegar, mustard, parsley, tarragon, and garlic until blended. Add the oil to the vinegar mixture in a thin stream, whisking constantly. Season with salt and pepper, if needed.
4. Toss the chilled asparagus with the vinaigrette or pass it separately on the side. Serve immediately on a chilled platter or plates.

Grilled Fish with Roasted Red Pepper and Pineapple Salsa
Serves 4

1 can (20 oz.) Meijer pineapple tidbits packed in pineapple juice, drained (or 1-1/2 cups chopped fresh pineapple)
½ c roasted red peppers (jarred), chopped
½ c sweet Vidalia onion, chopped
1 small jalapeno pepper seeds and ribs removed, and finely chopped
2 T Bertolli ® Olive Oil
3 T rice wine vinegar
2 T Meijer dark brown sugar
½ t ground cumin
¼ t ground coriander
1 t Sea salt, or to taste
½ t freshly ground black pepper, or to taste
1½ lbs halibut, salmon, flounder, albacore tuna fillets

1. Combine pineapple, red pepper, onion, jalapeño, olive oil, vinegar, brown sugar, cumin, coriander, 1/4 teaspoon salt and 1/4 teaspoon pepper in glass or stainless steel mixing bowl. Stir well. Refrigerate 30 minutes tightly covered.
2. Preheat a grill to medium-high or broiler to high. Cut the fish fillets into 4 portions and season with salt and pepper. Grill or broil the fish until just cooked through, about 3 minutes per side. Grill 3 minutes or until fish flakes easily with fork. (Fish requires 10 minutes total grilling or broiling time per inch of thickness.) Remove from grill. Top with salsa. Serve immediately.

Vegetable Rice Pilaf
Serves 4

½ c chopped green OR red pepper
2 T garlic, chopped
½ t dried basil leaves, crushed
black pepper to taste
1 c uncooked Meijer instant brown rice
1 can Meijer vegetable broth
1 c frozen Meijer mixed vegetables

1. Spray skillet with Meijer non-stick cooking spray and heat 1 min. Add green pepper, garlic, basil, black pepper and rice. Cook and stir until rice is browned and green pepper is tender-crisp.
2. Stir in broth. Heat to a boil. Cover and cook over low heat 10 min.
3. Stir in vegetables. Cover and cook 10 min. or until rice is done and most of liquid is absorbed.

Kiwifruit Cobbler
Serves: 6

12 large kiwifruit, peeled and cut into ¾-inch cubes
1 T Meijer brown sugar
1 T grated lemon peel
1 T Meijer all-purpose flour
½ t Meijer ground cinnamon
½ package (3.2 oz.) Meijer prepared corn muffin mix
1 T additional Meijer brown sugar
½ t ground nutmeg

1. Pre-heat oven to 375ºF. Place cubed kiwifruit in well-greased baking casserole.
2. Combine brown sugar, lemon peel and flour and sprinkle on top of fruit. Mix lightly and place in hot oven for 25 minutes.
3. Prepare ½ package muffin mix as directed. When fruit mixture is hot and bubbling, spoon on prepared mix. Mix the extra brown sugar and nutmeg and sprinkle on top.
4. Return cobbler to oven for another 18-20 minutes or until crust is golden brown and done. Remove and allow to cool. Serve warm, with ice cream or cream, if desired.

Above recipes adapted from http://www.fruitsandveggiesmorematters.org/

Peach-Mango Tea Sparkler
Serves 5

2 c water
2 c V8^® V.Fusion™ Peach Mango juice
4 Lipton ® Cinnamon Apple Herbal Tea Bags Bags
1½ c Meijer diet ginger ale

In medium saucepan, bring water and juice to a boil. Remove from heat and add Lipton® Cinnamon Apple Herbal Tea Bags; cover and brew 5 minutes. Remove Tea Bags; chill. Just before serving, stir in ginger ale. Serve in ice-filled glasses.

Adapted from www.liptont.com

Tomato Dill Soup
Serves 8

2 T Meijer Organic Butter
½ c finely chopped shallots
1 T minced garlic
3 T organic flour
4 c Meijer Organic vegetable broth
1 can (28 ounces) Meijer Organic Crushed Tomatoes
1 can (14.5 ounces) Meijer Organic Diced Tomatoes in Juice
2 T Meijer Organic honey
1½ T dried organic dill weed
1 t organic chili powder
bottled hot pepper sauce
salt and pepper to taste
Organic Shredded Parmesan Cheese

1. Melt butter in a soup pot over medium-low flame. Stir in the shallots and garlic; cook gently, stirring often, until shallots are tender, 5-6 minutes.
2. Sprinkle flour over the shallots and stir it in with a wooden spoon. Cook gently, stirring often, 2-3 minutes. Whisk in vegetable broth, whisking until flour is fully incorporated. Stir in crushed and diced tomatoes (including juices from the latter), honey, dill and chili powder. Bring to simmer and cook, stirring occasionally, 20-30 minutes.
3. Add hot pepper sauce, salt and pepper to taste. Serve hot, and garnish each bowl with a sprinkling of Parmesan or Feta cheese.

Mixed Greens and Tangerine Salad
Serves 6

4 c Earthbound Mixed Greens
2 c Tangerines, sliced and seeded
½ c Maple Grove Organic Dijon Vinaigrette Salad Dressing
½ c Organic Feta Cheese

1. Place the mixed greens and tangerine sections in a salad bowl.
2. Pour the dressing over the salad and crumbled feta over it. Serve.

Corn and Black Bean Quesadillas
Serves 6
2 c Meijer Organic Super Sweet Corn (drained)
1 red pepper, diced
2 T garlic, minced
1 red onion, diced
1 jalapeno pepper, seeded and sliced into rings
1 (16 oz) can Meijer Organic Black Beans, drained and rinsed
juice of one lime
1 t sea salt
Organic Olive Oil
1 pkg La Tortilla Heart Healthy Flour Tortillas
1 c Reduced Fat Shredded Monterey Jack, cheese
1 jar Meijer Organic Salsa, mild, medium or hot

1. In a large bowl, toss together the corn, red pepper, garlic, onion and jalapeno pepper, beans lemon juice, and sea salt.; blend well.
2. In a large sauté pan heat a teaspoon of olive oil. Place one tortilla onto the pan. Add a cup of the corn and bean mixture and spoon evenly on the tortilla. Add ¼ c of cheese. Place a second tortilla on top. Cover and cook for about 1 minute. Flip the quesadilla - carefully. Cook for about 1 minute, or until golden brown.
3. Remove from pan, cut into 6 wedges and serve with salsa, sour cream, guacamole and fresh cilantro. Repeat two more times for a total of 18 wedges.

Mixed Berry Fruit Crisp
Serves 8

2 c Meijer Organic blueberries, thawed
1 c Meijer Organic strawberries, thawed
1 c Meijer Organic raspberries, thawed
2 pkgs (1.6 ounces each) Meijer Organic Maple-Spice instant oatmeal, uncooked
⅓ c Organic all-purpose flour
4 T Meijer Organic butter, melted

1. Preheat oven to 425° F.
2. Lightly grease 8 or 9-inch square glass pan. Pour fruit into pan.
3. In a bowl, combine remaining ingredients and sprinkle over fruit. Bake 15 minutes or until golden brown.

Chai Tea Soy Latte
Serves 2

½ c Meijer Organic Chai tea (strong brewed (2 tea bags))
1 c Silk Light Chocolate Soy
1 c Silk Light Vanilla Soy
1 T Meijer Organic maple syrup

1. In a teapot or thermos, brew chai tea to desired strength, add splashes of warmed soy and maple syrup.
2. Pour into mugs and garnish with nutmeg and cinnamon sprinkles.

Meijer Healthy Living Shopping Tips for Organic Foods

What is Organic?

Organic is a way of farming, livestock management, and processing foods and crops using methods that are “earth friendly.”

What is “Certified Organic”?

The USDA controls how the word “Organic” is used on labels. To be Certified Organic a product must be grown and processed according to the USDA Organic standards with inspections to verify organic authenticity. No one may label a product or imply that it is organic unless it complies with the USDA standards.

What are the Organic Labeling Requirements?

“100% ORGANIC” labeling

• Ingredients and processing must be 100% organic.
• May display the USDA seal and the certifying agent’s seal

“ORGANIC” labeling

• Must contain at least 95% organic ingredients.
• May display the USDA seal and the certifying agent’s seal

“MADE WITH ORGANIC INGREDIENTS” labeling

• Must contain at least 70% organic ingredients.
• May display the certifying agent’s seal but not use the USDA seal
• May only contain three organic ingredients or organic food groups on the front panel label claim.

Products which list “organic” ingredients on the ingredient panel

• If less than 70% organic ingredients must only use the word "organic” in the ingredient list.
• Must not display the USDA seal, the certifying agent’s seal, or the name of the certifying agent.
• The term “organic” can not be used on the front of the package.

In addition, products in the first 3 labeling categories above have the following additional restrictions.

• Organic ingredients must be used if they are commercially available.
• The product cannot contain the same organic and non-organic ingredient.
• The product may not include conventional ingredients that are produced from Genetically Modified Organisms (GMOs), sewage sludge, or irradiation.
• The name of the certifying agent must appear on all products.

Organic foods are:

· Safe —they must meet the same FDA requirements as any food.
· Regulated by strict standards and inspected.
· Grown by a sustainable agricultural system based on ecological principles.
· Lower in industrial chemicals (pesticides, fungicides, or fertilizers).
· “Earth Friendly” using ecological methods that protect soil, crop, and water quality.
· Safer for farmers to grow.

Organic foods are not:

· More or less nutritious than regular foods.
· Pesticide-free—There is no absolute guarantee against residual chemicals from adjacent land or from water supplies.

Reasons to Buy Organic:

· To protect the environment.
· To reduce chemicals in your food.
· No Genetically Modified Organisms (GMOs).
· No irradiation used in processing.

Reasons to Not to Buy Organic:

· Foods may be the same nutritionally
· Higher Prices

February is National Heart Month.

Herbed Filet of Beef
Serves 6

1 fillet of beef (about 1 3/4 pounds), all visible fat removed
3 cloves garlic, crushed
¼ t freshly ground black pepper, or to taste
4 to 5 sprigs fresh thyme or 1 teaspoon dried thyme
1 T Meijer olive oil
2 onion, sliced
6 carrots, finely diced
¼ t Meijer salt (optional)

1. Preheat oven to 400º F.
2. Tie beef fillet in 3 or 4 places. Rub garlic on all sides of meat and sprinkle pepper over all. Place in heavy nonstick roasting pan. Lay thyme across meat. Pour olive oil over entire roast. Scatter onions and carrots around and over roast.
3. Cook 14 minutes per pound for medium-rare or until meat thermometer reaches 145º F. Remove from oven, sprinkle with salt and cover with foil. Let sit for 10 to 15 minutes. Slice into 1/2-inch slices and garnish with parsley.

Nutrition Information per serving:
Calories: 230
Total fat: 11 g
Saturated Fat: 4 g
Polyunsaturated Fat: 1 g
Monounsaturated Fat: 5 g
Cholesterol: 70 mg
Sodium: 168 mg
Carbohydrate: 4 g
Fiber: 2 g

Adapted from American Heart Association Cookbook , 5th edition; Around the World Cookbook; Low-Fat, Low-Cholesterol Cookbook; Low-Salt Cookbook; and Quick & Easy Cookbook.

This may be served as an appetizer or an accompaniment to the beef filet

Broiled Ginger-Marinated Portabella Mushrooms
Serves 4

4 large portabella mushrooms
¼ c Meijer balsamic vinegar
11/2 c Meijer pineapple juice
2 T chopped fresh ginger, peeled
1 T chopped fresh basil

1. Clean mushrooms with a damp cloth and remove their stems. Place in a glass dish; stem less (gill) side up.
2. To prepare the marinade, in a small bowl whisk together the vinegar, pineapple juice and ginger. Drizzle the marinade over the mushrooms. Cover and let marinate in the refrigerator for about 1 hour, turning mushrooms once.
3. Heat broiler to medium heat. Spray broiler pan with Meijer nonstick cooking spray and add mushrooms. Position the cooking rack 4 to 6 inches from the heat source.
4. Broil the mushrooms on medium heat, turning often, until tender, about 5 minutes on each side. Baste with marinade to keep from drying out. Using tongs, transfer the mushrooms to a serving platter. Garnish with basil and serve immediately.

Nutrition Information per 1 mushroom:
Calories: 70
Total fat: 0 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 10 mg
Carbohydrate: 14 g
Fiber: 2 g

Garlic Mashed Potatoes
Serves 6

1 22 oz bag frozen Ore-Ida® Mashed Potatoes
5-10 garlic cloves, minced 
Low Fat Buttermilk (optional)
salt and pepper to taste

Prepare Ore-Ida® Mashed Potatoes with desired amount of garlic cloves according to package directions. For a unique flavor you may use buttermilk for the milk call for the in the directions. Add salt and pepper to taste.

Nutrition Information per serving:
Calories: 170
Total fat: 4 g
Carbohydrate: 18 g
Fiber: 2 g

 Birds Eye Steam Fresh Asparagus, Gold & White Corn, Baby Carrots  Perfectly steamed vegetables in just 5 minutes!  Season with any of the Mrs. Dash Seasoning Blends.

Nutrition Information per 2/3 c serving:
Calories: 20
Total fat: 0 g
Carbohydrate: 13 g
Fiber: 1 g

Jarlsberg Winter Salad
6 servings

1 can (20 oz.) Meijer Pineapple Chunks
1 pkg. (10 oz.) DOLE European Salad Blend or any variety
1 orange, peeled, halved and sliced
½ c Jarlsberg cheese or blue cheese crumbles
½ c toasted walnuts
Meijer Balsamic Vinaigrette Salad Dressing

Drain pineapple chunks. Combine pineapple chunks, salad blend, sliced orange, onion, and almonds in large serving bowl. Serve with balsamic vinaigrette salad dressing.

Nutrition Information per serving:
Calories: 114
Total fat: 5 g
Carbohydrate: 13 g
Fiber: 2 g

Adapted from www.dole.com

Warm Chocolate Bread Pudding
Serves 4

2 c firm-textured whole wheat bread cubes
¼ c Meijer semisweet chocolate pieces
¼ c Meijer sugar
⅔ c Meijer Fat Free milk or Silk Soy Milk
⅓ Meijer Great Expectations egg substitue, thawed
1 t finely shredded orange peel
½ t Meijer vanilla
Sifted powdered sugar or fat-free whipped topping (optional)

1. Spray four 6-ounce individual soufflé dishes or custard cups with nonstick cooking spray. Divide the bread cubes between the four soufflé dishes or cups.
2. Combine chocolate, sugar, and milk in a microwave safe bowl. Microwave on low heat until the chocolate melts; remove from heat. Beat smooth with a wire whisk, if necessary.
3. Place egg product in a small bowl; gradually stir in the chocolate mixture. Add the orange peel and vanilla. Pour mixture over bread in the four dishes or cups. Press lightly with back of spoon to be sure all bread cubes are moistened. If desired, desserts may be covered and refrigerated for 1 to 2 hours before baking. Uncover before baking.
4. Bake in a 350º F oven for 15 to 20 minutes until the tops appear firm and a knife inserted near the centers comes out clean. Cool about 10 minutes; serve warm. Top with sprinkles of powdered sugar or dollops of whipped topping, if desired.

Nutrition Information per serving:
Calories: 160
Total fat: 4 g
Carbohydrate: 30 g
Fiber: 2 g

Adapted from American Heart Association Cookbook , 5th edition; Around the World Cookbook; Low-Fat, Low-Cholesterol Cookbook; Low-Salt Cookbook; and Quick & Easy Cookbook.

Beverage Suggestions: 

Wine :  Merlot or Cabernet

Juice:  V-8 Fusion

Please consult your physician or healthcare provider with any health-related concerns, including changing your diet or starting an exercise routine. Information found at Meijer.com should never replace your doctor's advice or care .

It's that time of year where you may make a resolution to eat healthier, get more active, or decrease stress. This year make a resolution to improve your eating habits by cooking at home and having more family meals. Just pull out your family's favorite recipes and let me help you lighten them up! Making small changes to recipes can save calories that over time will promote a reduction in weight. Incorporate my healthy substitution tips below and find some easy solutions to help with your resolutions!

Lightened Up Recipe Three Step Solution
1) Trim the extra fat and fat-containing ingredients.
2) Trim the extra sugar and sugar-containing ingredients.
3) Add or increase the amount of healthy ingredients such as fruits, vegetables, and whole grains to the recipe. Go with seasonal fruits and vegetables.

Remember to only substitute one ingredient in a recipe at one time. Too many changes from the original recipe will cause the food to not turn out.

Lightened Up Menu

Example of Step 1 and 2:
The oil is limited to 1 T and honey in incorporated in place of sugar.

Orange and Arugula Salad
Serves 6

3 T fresh lemon juice
1 T Meijer olive oil
1 t Meijer honey
2 t minced garlic
6 naval oranges
3 c trimmed arugula (you may also substitute baby spinach in place of arugula)
6 T crumbled feta cheese (about 1 1/2 oz.)

1. Combine first 4 ingredients in a small bowl, stirring with a whisk.
2. Peel oranges, and cut each crosswise into 6 slices.
3. Arrange 6 orange slices on each of 6 arugula lined plates.
4. Sprinkle 1 T. feta over each salad, and drizzle each with 1 T. dressing.

Nutrition Information per serving:
Calories: 118
Total fat: 4 g
Carbohydrate: 18 g
Fiber: 4 g

Example of Step 3:
Add fruits and vegetables to entrees whenever possible to eat more fruits and vegetables as well as add wonderful flavors.

Spinach, Raisin, Pine Nut, and Garlic Stuffed Pork Loin
Serves 8

¼ c Meijer raisins, finely chopped
2 T pine nuts, finely chopped
1 T minced garlic
2 (10-ounce) packages frozen Meijer chopped spinach, thawed, drained, and squeezed dry
½ t sea salt, divided
½ t Meijer black pepper, divided
2 lb boneless pork loin roast
2 Meijer bacon slices
Meijer Cooking spray
2 cups water

1. Preheat oven to 400°.
2. Combine chopped raisins, pine nuts, garlic, spinach, ¼ t salt, and ¼ t pepper.
3. Slice pork lengthwise, cutting to, but not through, other side. Open the halves, laying pork flat. Slice each half lengthwise, cutting to, but not through, other side, and open flat. Place plastic wrap over pork, and flatten to an even thickness using a meat mallet or rolling pin.
4. Spread spinach mixture down center of pork to within 1/2 inch of sides.
5. Roll up pork, jelly-roll fashion, starting with long side.
6. Sprinkle with ¼ t salt and ¼ t pepper. Place bacon over pork.
7. Secure at 2-inch intervals with heavy string. Place pork on a rack coated with cooking spray. Pour 2 cups water into a shallow roasting pan; place rack in pan. Insert meat thermometer into thickest portion of pork.
8. Bake at 400 degrees for 1 hour or until the thermometer registers 160° (slightly pink).
9. Place pork on a platter; cover and let stand 10 minutes before slicing. Cut into 8 slices; serve warm.

Nutrition Information per serving:
Calories: 230
Total fat: 7 g
Carbohydrate: 7 g
Fiber: 3g

Example of Step 1:
Utilize chicken broth to provide flavor and reduce fat.

Honey Mustard Mashed Sweet Potatoes
Serves 6

1 T Meijer butter
½ c sliced onion
3 medium sweet potatoes, peeled and cut into 1-inch pieces (about 1-1/2 pounds)
1 T Meijer Dijon mustard
1 T Meijer honey
¼ t Meijer black pepper
1 c Meijer chicken broth

1. Melt butter in a large saucepan over medium heat.
2. Add onion and sweet potatoes; sauté 5 minutes.
3. Add mustard and remaining ingredients; bring to a boil.
4. Cover, reduce heat, and simmer 20 minutes or until sweet potatoes are very tender.
5. Place sweet potato mixture in a food processor; process until smooth.

Nutrition Information per serving:
Calories: 132
Total fat: 3 g
Carbohydrate: 25 g
Fiber: 3 g

Example of Step 1, 2, and 3:
Reduce fat and add fruit to provide moisture, utilize honey in place of granulated sugar, and utilize whole wheat flour and fruit to improve nutritional value.

Fruit Dessert with Caraway and Cinnamon
Serves 12

1 c whole wheat flour
2 T Meijer honey
2 T butter
½ c Meijer low fat buttermilk
1 t Meijer baking powder
4 c apples, pears or peach slices
⅓ c Meijer raisins
1 t caraway seed
1 t Meijer cinnamon
2 T Meijer honey
¼ c Meijer shredded coconut

Mix first 5 ingredients together. Spread in greased 9 x 9 inch pan. Spread fruit over this. Sprinkle with caraway and cinnamon. Drizzle with honey. Top with coconut. Bake at 325 degrees for 1 hour.

Nutrition Information per serving:
Calories: 116
Total fat: 3 g
Carbohydrate: 22 g
Fiber: 3 g

Great Resources for additional recipe modification tips:
http://www.foodsubs.com/Sweeten.html
http://ohioline.osu.edu/hyg-fact/5000/5543.html

Colorful Vegetables Full of Disease Fighting Nutrients

Vibrant Colored Fruits Rich in Health Promoting NutrientsHam with Spicy Plum Sauce
Romaine Salad with Kiwi and Strawberries
Roasted Parsnips
Glazed Sweet Potatoes with Apples
Caramelized Red Grapefruit

BLUE/PURPLE
Blue and purple foods can help lower risk of some cancers, improve urinary tract health, and enhance healthy aging. Try this fruit sauce that is sure to be a new holiday favorite.

Ham with Spicy Plum Sauce
Serve 6

1½ lb lean ham portion
1 can (16 oz) purple plums, undrained
1½ T Meijer cornstarch
¼ t Meijer cinnamon
2 T lemon juice
1 T Meijer butter

1. Bake ham according to package directions. In the last 15 minutes of baking time, prepare plum sauce.
2. Drain plums, reserving juice. Seed and quarter plums, set aside.
3. Combine cornstarch, cinnamon, and allspice in a heavy saucepan, mixing well. Stir in plum juice. Cook over medium heat, stirring constantly, until smooth and thickened. Add lemon juice and butter; stir until butter melts. Stir in plums.
4. Serve warm sauce over ham slices.

GREEN
Green fruits and vegetables can help lower risk of some cancers, help maintain vision health, and encourage strong bones and teeth. Reach around the world this holiday season and try a tasty recipes using kale.

Romaine Salad with Kiwi and Strawberries
Serves 8

3 kiwifruit (about ½ lb)
8 c loosely packed sliced romaine (about 3 medium heads)
2 c quartered strawberries
¼ c raspberry or strawberry white wine vinegar
¼ c Meijer seedless raspberry jam
1½ T Meijer olive oil

1. Peel kiwifruit; cut each kiwifruit in half lengthwise, and cut each half into quarters. Toss kiwifruit with romaine and strawberries in a large bowl; set aside.
2. Combine vinegar and next 2 ingredients; stir well with a wire whisk. Pour over salad, tossing gently.

WHITE
White, tan, and brown fruits and vegetables help maintain heart health and lower some cancer risks. Try a new root vegetable this holiday season.

Roasted Parsnips
Serve 6

1½ lb parsnips, peeled and cut into 2½-in pieces
1 T Meijer olive oil
Salt and pepper to taste
⅓ c Meijer chicken or vegetable stock
1 T Meijer butter
1 T Meijer bottled horseradish
1 T chopped fresh parsley
1 T chopped fresh chives
1 t minced garlic

1. Preheat oven to 400º F. In a large roasting pan, toss parsnips with olive oil, salt and pepper. Add the broth, cover with aluminum foil and roast, stirring once or twice, until parsnips are tender and the stock has been absorbed, about 35-40 minutes.
2. Combine the softened butter with the horseradish, parsley, chives and garlic. Toss the warm roasted parsnips with butter mixture and serve.

YELLOW/ORANGE
Yellow and Orange fruits and vegetables contain powerful antioxidants that help maintain heart health, vision, a healthy immune system, and lower risk of some cancers. This is an easy and tasty way to make a favorite fall vegetable mixed with fall fruits.

Glazed Sweet Potatoes with Apples
Serves 6

4 medium sweet potatoes, peeled and sliced
4 Granny Smith apples, peeled, cored, and sliced
½ c Meijer dried cranberries
2 T Meijer honey
3 T Meijer apple juice
1 T Meijer butter, melted

1. Arrange sliced sweet potatoes, apples, and cranberries in a 2-qt baking dish sprayed with Meijer nonstick cooking spray.
2. Mix together honey, apple juice, and melted butter. Pour over sweet potato mixture.
3. Cover and bake sweet potatoes at 350º F for 30-45 minutes, until sweet potatoes are tender and glazed.

RED
Red fruits and vegetables can fire up your diet with health promoting benefits to help encourage heart health, memory function and lower cancer risk. Yes fruit for dessert!

Caramelized Grapefruit
Serves 6

3 red grapefruit, halved
⅓ c Meijer brown sugar

1. Preheat the broiler in the oven.
2. Place the grapefruit halves in a broiler pan and sprinkle with brown sugar.
3. Broil about 5 inches away from the heat source, until the sugar deepens in color and had a caramel-like consistency, about 5 minutes.
4. Transfer to serving plates.