It’s hard to believe that back-to-school time is upon us!  At Meijer we’ve been busy stocking the shelves with all the things your kids need to head back to the classroom.  From backpacks to pencils we’ve got it all!  Of course we also start to think about our meal routines and the chore of packing lunches.  Fortunately, packing a healthy, balanced lunch bag can be easy and affordable.   Just remember the basic ingredients for health – whole grains, low fat dairy, lean protein and colorful fruits and veggies.

Here are some delicious lunches that you and your children will feel good about:

Option #1:

Main item: Turkey Wrap

Brush a small soft whole grain tortilla or Flatout Bread with honey mustard; top with 1-2 ounces thinly sliced turkey breast, 1-2 ounces sliced Swiss cheese and five to six spinach leaves; roll up tightly.
Side dish: Baby Carrots
Snack: Red Grapes
Treat: Whole-Grain Granola Bar

Option #2:

Main item: Cheese and Veggie Sandwich
Spread 2 tsps. of prepared basil pesto on one slice of whole grain bread; top with 2 ounces of sliced mozzarella cheese and some thin-sliced tomato and cucumber; top with second slice of bread.
Side dish: Tomato Soup
Snack: Baggie of Popcorn
Treat: Vanilla Yogurt with Fresh Fruit

Option #3:

Main item: Chicken, Vegetable, Brown Rice Soup
Heat a can of reduced sodium soup (such as Campbell’s Select Harvest Chicken with Brown Rice) and pour into thermos container.  I like to add extra vegetables to pump up the nutrition.  Try some peas or mixed veggies.
Side dish: Apple Slices with Peanut Butter
Snack: Whole Grain Crackers
Treat: Low fat Chocolate Milk

Other delicious and nutritious ideas:

• Fill a small container with hummus and serve with whole-grain pita chips.
• Provide a baggie of sweet potato chips with a little cottage cheese or lite sour cream for dipping.
• Serve fresh apple slices with plain Greek yogurt that has been spiked with a little maple syrup.
• Send cinnamon graham crackers with sugar free applesauce cup.
• Serve whole grain pretzel sticks with black bean dip.
• Add a flavored yogurt cup with a small baggie of granola to mix in.
• Wrap a slice of lean deli ham around string cheese and shredded carrots.
• Stuff cherry tomatoes with lite vegetable cream cheese.
• Pack your own trail mix by combining whole grain cereal, dried fruits, whole grain pretzels and a few dark chocolate  morsels – place into snack baggies.

It’s important that kids have nutrient-rich foods to boost brain power and sustain energy throughout the day.  Use the NuVal nutrition scoring system at Meijer to look for the healthiest options down every aisle.

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We have been having a great time at Maranda’s Park Parties this summer!  At our Meijer booth we give out over 2,000 apples per party.  Of course they are delicious to eat immediately but if you take a few home and are looking for some easy and healthy recipes, give these a try.  Yummm!

Wholesome Apple Muffins
Makes 12 muffins

These muffins combine nutrient-rich apples and whole grain flour into hearty muffins that make a perfect breakfast on-the-go!

1-1/2 cups white whole wheat flour
½ cup Meijer sugar
1 tbsp. baking powder
1 tsp. cinnamon
2/3 cup Meijer apple juice
1/3 cup Meijer canola oil
1 egg
1-1/4 cup Michigan Apples*, cored, peeled and finely chopped

*Try Cortland, Gala, Ida Red, Johnathan, McIntosh, Northern Spy, Paula Red or Rome apples

Topping
Mix together 1 tsp. sugar and 1 tsp. cinnamon in a small bowl; set aside.

1. Heat oven to 375°.  Spray muffin pan with vegetable cooking spray or line with baking cups. 
2. In a medium bowl, combine flour, sugar, baking powder and cinnamon; blend well. 
3. In a small bowl, combine apple juice, oil and egg; mix well.  Add apple juice mixture to dry ingredients and stir until moistened.  Fold in chopped apples.
4. Fill muffin cups 2/3 full and sprinkle muffins with cinnamon sugar topping mixture; bake for 20 minutes or until golden brown.  Cool 1 to 2 minutes before removing from pan.

Nutrition facts per muffin:  160 Calories; 7g Fat; 24g Carbohydrate; 2.5g Protein; 68mg Sodium; 17mg Cholesterol; 2.5g Fiber

Cheesy Apple Pizza
Makes 8 servings

Have the kids help make this delicious pizza for a quick and nutritious afterschool snack.  Serve it with a cold glass of apple juice!

1 regular prepared pizza crust (such as Boboli)
1 cup shredded Colby Jack cheese
2-3 Michigan Apples*, cored and sliced thin
¼ cup brown sugar
½ tsp. cinnamon
1 tbsp. all-purpose flour
1-1/2 tbsp. butter or margarine

*Try Cortland, Empire, Gala, Golden Delicious, Ida Red, Jonathan, Northern Spy or Rome apples

1. Combine brown sugar, cinnamon and flour in a small bowl.  Set aside.
2. Sprinkle cheese over prepared pizza crust.  Arrange apple slices on top of cheese.  Sprinkle apples with brown sugar mixture and dot with butter or margarine.
3. Bake at 350° for 20 minutes or until apples are soft and brown sugar has melted.

Nutrition facts per serving (with margarine):  270 Calories; 9g Fat; 39g Carbohydrate; 8g Protein; 393mg Sodium; 12mg Cholesterol; 2g Fiber

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Summer vacations are a time to relax, reenergize and enjoy the sights, sounds and tastes of a new or favorite location. Although traveling can make it more difficult to stick to a balanced eating plan it is not impossible!

Pack your suitcase for active fun and follow these easy tips so you don’t bring unwanted weight gain back from vacation:

• Share large portions. Most restaurants are notorious for serving very large portions.  Share an order with a family member and add an additional salad with dressing on the side.
• Ask for smaller portions of high-calorie foods. A single scoop ice cream cone in a plain cone for example.
• Try to set meal times and stick to them. Try to avoid having a hotel room full of high calorie snacks.  It’s too easy to graze and not be mindful of how much you are actually eating.
• Engage in some type of physical activity most days. Plan walks on the beach or in the new town you are visiting.  Also take along some fun family games.  Meijer has a lot of easy to pack family games that can be played outdoors and on the beach.
• Think about what you drink. Sweet beverages like soda, milkshakes and fruity alcoholic beverages are high in calories and can really add up.
• If a road trip is part of your vacation, packing healthy foods is a great way to maintain your diet and save money from eating out.

Try these tips for healthful eating on the road:

• Pack a cooler with fresh veggies and fruit for snacks.  Meijer has many easy-to-pack local produce items that are now in season.  Try peaches, carrot sticks, grapes, berries, and apples.
• For beverages, bring canned or boxed 100-percent fruit juice and flavored bottled water.
• Have your kids make their own individual bags of a healthy trail mix.  Use whole grain cereal squares, dried fruit, nuts, whole grain pretzels and a few dark chocolate candies.
• Think about nutrient-rich food choices that provide more than empty calories – yogurt, string cheese, whole grain crackers.
• Get out of the car every hour or two to take a short walk and stretch your legs.

Be sure to keep your backseat treats safe with these easy tips:

• Pack easy-to-transport, shelf-stable foods. Good choices include single-serve applesauce, peanut butter sandwiches, fresh fruit, veggie sticks. Try our Trail Mix Bar recipe below for an easy traveling snack.
• Don’t let food sit unrefrigerated for more than two hours, and make sure coolers remain at or below 40 degrees Fahrenheit. Add lots of frozen ice packs to the cooler.
• In hot weather, place coolers and lunch bags in the back seat instead of the trunk.
• Make sure everyone in the family washes their hands with soap and water before and after eating. If you don’t have access to a restroom, pack moist towelettes or hand sanitizer.

Crunchy Trail Mix Bars
Makes 36 bars

4 cups toasted oat cereal
3 cups trail mix (seeds, nuts, and dried raisins, cherries and other fruits)
1/4 cup Meijer butter or Margarine
1 cup Meijer brown sugar
2 T. flour
1/2 cup Meijer light corn syrup

1. Grease 13×9-inch pan with cooking spray.  In large bowl, mix cereal and trail mix; set aside.
2. In 2-quart saucepan, melt butter over medium heat.  Stir in brown sugar, flour and corn syrup.  Cook, stirring occasionally, until mixture comes to a full boil.  Boil 1 minute, stirring constantly.
3. Pour mixture evenly over cereal mixture; toss to coat.  Press mixture in pan.  Cool 10 minutes. For bars, cut into 6 rows by 6 rows.

Nutrition information per bar:  Calories 130; Fat 5g; Carbohydrate 18g

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Independence Day, or the Fourth of July marks the day in 1776 when our founding forefathers signed the Declaration of Independence.  On this day we proudly show off our stars stripes with a lot of noise and festivities.  So spend the day watching your local parade or at a community party and enjoy this simple but tasty meal as a wonderful prelude to a night of fireworks.

4th of July Menu

Lemonade
Watermelon, Honey-Lime Fruit Salad
Sour Cream and Onion Burgers
Spicy Grilled Corn
Marinated Strawberry Shortcakes with Greek Yogurt

Honey Lime Fruit Salad
Makes 8 servings

½ cup Meijer honey
½ cup frozen limeade concentrate, thawed
1 T. poppy seed, if desired
8 cups cup-up fresh fruit
½ cup slivered almonds, toasted

Mix honey, limeade concentrate and poppy seeds in a large bowl.  Carefully toss frit with honey mixture.  Sprinkle with almonds

Fourth of July Idea:  Cut watermelon into 3-to 4-inch wedges, about ½-inch thick.  Place wedges (points facing out) around the edge of a platter, stacking into 3 to 4 layers. Place the fruit salad in the center, and garnish with sprigs of mint.

Nutrition information per serving:  Calories 220; Fat 5g; Carbohydrate 41g; Protein 3g; Cholesterol 0mg; Sodium 5mg; Fiber 4g

Sour Cream and Onion Burgers
Makes 8 servings

2 lbs. lean ground beef
1 envelope Meijer dry onion soup mix
1 cup Meijer low fat sour cream
½ cup Meijer dry bread crumbs
1/8 t. pepper
8 whole grain sandwich buns, split
Lettuce and tomato slices, if desired

1. Heat coals or gas grill.  Mix all ingredients, except bun and lettuce/tomato slices.  Shape mixture into 8 patties, about ½-inch thick.
2. Cover and grill patties 4 to 6 inches from medium heat 10 to 15 minutes, turning once, until patties are no longer pink in center and juice is clear.  Serve with lettuce and tomato in buns.

Nutrition information per serving:  Calories 390; Fat 19g; Carbohydrate 29g; Protein 26g; Cholesterol 85mg; Sodium 670mg; Fiber 2g

Spicy Grilled Corn
Makes 12 servings

1/3 cup butter or margarine, softened
3 T. reduced sodium taco seasoning mix
12 ears of corn with husks

1. Heat coles or gas grill.  Mix butter and taco seasoning mix.  Carefully pull back husk of each ear of corn; remove silk.  Spread butter mixture over corn.  Pull husks back over ears; tie husks securely with thin piece of husk or string.
2. Grill corn uncovered 4 to 6 inches from medium heat 20 to 30 minutes, turning frequently, until tender.

Nutrition information per serving:  Calories 165; Fat 6g; Carbohydrate 24g; Protein 4g; Cholesterol 150mg; Sodium 170mg; Fiber 3g

Marinated Strawberry Shortcake with Greek Yogurt
Makes 6 servings

Lime-Dusted Strawberries:
1 qt. strawberries, washed well, hulled and sliced
2 T. fresh lime juice
½ cup cranberry juice
1 t. fresh lime zest
2 T. Meijer light brown sugar

Greek Yogurt Topping:
8 oz. plain fat-free Greek yogurt
1 t. Meijer pure vanilla extract
¼ cup Meijer honey

12 slices angel food cake or pound cake, cut into slices 1-inch thick
½ t. Meijer cinnamon
½ cup Meijer chopped walnuts

1. For the strawberries:  In a medium bowl combine strawberries, lime juice, cranberry juice, lime zest and brown sugar; stir to combine.  Let stand 15 minutes.
2. For the topping:  In a separate bowl combine yogurt, vanilla and honey.
3. Place 2 cake slices on each of 6 dessert plates.  Spoon strawberries evenly over cake.  Top with a dollop of yogurt topping.  Sprinkle with cinnamon and walnuts, and serve.

Nutrition information per serving:  Calories 280; Fat 4g; Carbohydrate 57g; Protein 6g; Cholesterol 2mg; Sodium 445mg; Fiber 2 g

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From now to July 3, when shoppers buy participating sponsors’ fresh fruits and vegetables at Meijer, a donation will be made to support the Children’s Miracle Network® hospitals in the area. Locally the donation goes to the Helen DeVos Children’s Hospital. Meijer has been involved in the program, called Produce for Kids (PFK) over the past 8 years and have raised over $417,000!

Purchase of the following items at Meijer Stores will benefit the local Children’s Miracle Network hospitals:  NatureSweet® Cherubs® tomatoes; DOLE® packaged salads; Earthbound Farm® organic salads; Highline Mushrooms; HMC Farms, Fowler Packing Company, and SunWest Fruit Company – California peaches, plums, and nectarines; Marzetti® salad dressings; SUNSET® Campari® tomatoes; Mission Produce Hass avocados; Green Giant® fresh potatoes; RealSweet® Vidalia® onions; Stemilt GrowersTM apples and AppleSweets®; Well•Pict strawberries; TopLine® Mini cucumbers and tomatoes on the vine.
                                                               
In addition, PFK promotes healthy eating and provides delicious recipes created by Registered Dietitians. These are a few of my favorites:

Zesty Pasta Salad (Serves 6)
Preparation Time: 20 minutes

4 cups cooked whole grain pasta (penne or bow tie)
1/4 cup Marzetti® Roasted Garlic Italian Vinaigrette salad dressing
1/4 cup torn fresh basil
2 cloves garlic, minced  
1 cup Sunset® Campari® cocktail tomatoes or NatureSweet® Cherubs® tomatoes, halved
½ Topline® seedless cucumber, peeled and chopped
1 ripe Hass avocado, peeled and diced
1/2 cup finely chopped Highline mushrooms
1/4 cup finely chopped RealSweet® Vidalia® onion

Cook pasta in large saucepan according to package directions. Drain; rinse briefly under cold water. 

Combine dressing, basil, and garlic in small bowl. Place pasta in large bowl; add tomato, cucumber, avocado, mushrooms, and onion in large bowl. Add dressing; toss until evenly coated.

Breakfast Pizza (Serves 2)
Preparation Time: 15 minutes

1 (6-inch) whole wheat pita
3 Tbsp. almond butter
½ cup Stemilt AppleSweets®, flavor of choice
½ cup Well-Pict strawberries, cut into pieces
½ cup California peaches, plums or nectarines
1 Tbsp. slivered almonds
1 tsp. honey

Cut peaches, plums or nectarines in half and remove pit. Cut halves into thin slices.

Toast pita. Spread with almond butter, and layer with apple slices, strawberries, peaches, plums or nectarines and almond slivers. Drizzle honey over top. Cut in pizza-like slices and serve.

Have fun making these recipes with your kids and don’t forget to visit Meijer and PFK at Maranda’s Park Parties.  We’ll have coupons, fresh apples, recipe cards, water bottles and healthy eating fun!

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Show Dad how much you love him by having the whole family prepare this easy and delicious Father’s Day menu.  Enjoy!

Menu

Pop Can Chicken*
Grilled Potatoes, Onions and Peas*
Green Salad w/ Tomatoes
Grilled Garlic Bread with Rosemary
Dark Chocolate Brownie Sundaes
*Recipe Below

Pop Can Chicken
Makes 6 servings

1 can lemon-lime soda, ½ full
1 4 to 4-1/2 lb. whole broiler/fryer chicken
Basic BBQ Rub – below

1. If using charcoal grill, place drip pan directly under grilling area, and arrange coals around edge of firebox.  Heat coals or gas grill for indirect heat.
2. Make Basic BBQ Rub.  Fold wings of chicken across back with tips touching.  Sprinkle
   rub inside cavity and all over outside of chicken; rub with fingers.
3. Pour ½ cup of beer/soda from can.  Hold chicken upright, with opening of body cavity down; insert beer can into cavity.  Insert barbecue meat thermometer so tip is in thickest part of inside thigh muscle and does not touch bone.
4. Cover and grill chicken upright over drip pan or over unheated side of gas grill 4 to 6 inches from medium heat 1 hour 15 minutes to 1 hour 30 minutes or until thermometer reads 180° F and juice is no longer pink when center of thigh is cut.
5. Using tongs, carefully lift chicken to rectangular pan, 13×9x2 inches, holding large metal spatula under beer can for support.  Let stand 15 minutes before carving.  Remove beer/soda can; discard.

BASIC BBQ RUB
1 T. paprika
2 t. salt
½ t. garlic powder
½ t. onion powder
½ t. pepper

Mix all ingredients

Nutrition Information per serving:  Calories 315; Fat 18g; Carbohydrate 3g; Protein 35g; Cholesterol 115mg; Fiber 0g; Sodium 890mg
 

Grilled Potatoes, Onions and Peas
Makes approx. 6 servings

2 lbs. potatoes, washed and sliced thin
1 Vidalia onion, sliced
10 oz. Meijer frozen peas
2 T. Meijer butter
Salt and pepper to taste

1. Spray nonstick cooking spray over a large (3’x3’) piece of heavy-duty aluminum foil.  Place potatoes, onions and peas in center of foil.  Dot with butter and sprinkle with salt and pepper.  Fold foil up tightly to form a packet.
2. Place foil packet on grill and cook for 20-30 minutes until vegetables are tender.  Turn frequently.
3. Remove from heat and place in a bowl to serve.

Nutrition Information per serving:  Calories 217; Fat 4g; Carbohydrate 39g; Protein 5.5g; Cholesterol 10mg; Fiber 8g; Sodium 200mg

Chicken recipe adapted from Betty Crocker CELEBRATE! Cookbook, 2004

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Memorial Day weekend is past and summer days are ahead!  If you’re like me, nothing tastes better during this time of year than a delicious hamburger cooked on the grill.  Make sure your summer burger cookout offers you more than just a large quantity of calories.  Our leaner menu below provides a sample of how you can “lighten” up your meal and provide quality, nutrient-rich calories to your family.  Enjoy healthy summer living at its best!.

Typical BBQ Menu (1,144 Calories, 47g Fat):                                                 
Burger on Bun (traditional from ground chuck):  410 calories and 19 g fat
Potato Salad:  358 calories and 20 g fat   
Brownie (2 inch portion):  170 calories and 8 g fat
Lemonade:  206 calories
 
Leaner Menu (590 Calories, 15g Fat):
Lean Beef Burger on Wheat Bun(extra-lean ground beef):  270 calories and 8 g fat
Grilled Corn Salad:  130 calories and 7 g fat
Grilled Angel Fruit Cake with Fruit Salsa:  190 calories and 0 g fat
Sugar Free Lemonade:  0 calories
 Savings:  550 calories and 32 grams of fat

Start with this basic burger mixture and try some variations listed below:
Basic Lean Beef Burgers
Makes 4 burgers
 
1 lb. Meijer extra-lean ground beef (can also substitute ground turkey)
1/4 cup Meijer Italian or plain bread crumbs
1 Meijer egg white
1/4 t. salt
1/8 t. black pepper

4 whole wheat hamburger buns, split
Toppings: lettuce leaves, tomato slices, onion, mustard, ketchup
 
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.  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.  Line bottom of each bun with lettuce and tomato, if desired; top with burger. Close sandwiches.
 
Nutrition Information Per serving (burger with bun): 270 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

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Have you ever noticed that some people just have a knack for flavoring foods with herbs and spices?  I am not one of those people – I usually follow recipes and don’t go “freestyle”.  But my husband and his brother know what spices to add to any dish or entrée and the result is always enhanced flavor.  My mother-in-law does not know how they learned this fabulous cooking skill but we all enjoy the tasty benefits of their talent! 

As a dietitian I also like the fact that when properly used, spices and herbs can help us reduce the amount of fat, salt and sugar we add to dishes and new research indicates there are additional reasons to season.  Since spices and herbs are derived from plants, they share many of the same properties of vegetables and fruits.  For example, they are rich in antioxidants which provide a range of benefits to our bodies. 

Try some of these easy meal tips from McCormick to add some spice (and health) to your life:

• Keep a shaker of Ground Cinnamon handy to sprinkle over your morning oatmeal.  Add dried Michigan cherries and some sliced almonds. 
• Enjoy a broiled cheese and tomato sandwich on a whole wheat baguette.  Use mozzarella cheese and ¼ t. Oregano Leaves.
• Add a hint of Ground Ginger to your green or fruit tea – hot or iced.
• Add Ground Cinnamon to natural applesauce – spread on whole wheat toast or whole grain waffles.
• Add a kick to homemade or store bought hummus or guacamole by stirring in ¼ t. Ground Red Pepper or Crushed Red Pepper.
• Dress up whole wheat dinner rolls.  Just before baking brush the tops with olive oil and then sprinkle with Crushed Rosemary Leaves and a bit of sea salt.
• Wake up to flavorful scrambled eggs by stirring 1/8 t. Thyme Leaves into 2 eggs before scrambling.
• Create a spiced curried pilaf by adding ½ t. Yellow Curry to 2 cups of hot cooked white or brown rice.  For added nutrition and texture stir in a handful of shredded carrots, peas, raisins or sliced almonds.

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On April 12 I was lucky enough to attend the Pillsbury Bake-Off® Contest in Orlando Florida.  It is truly an amazing event – imagine 100 finalists cooking at 100 ranges all in one big room.  These home cooks worked hard and it made me nervous just to watch them try to win the grand prize of 1 million dollars!  The Pillsbury Bake-Off® is held every two years and this year there was a new twist.  The winner was officially announced on the Oprah Winfrey show on April 14th.  Can you imagine being on Oprah and winning a million dollars?  I would have fainted!

Sue Compton reacts after Oprah Winfrey announces the Delanco, N.J. woman’s recipe for Mini Ice Cream Cookie Cups as the grand prize winner of the 44th Pillsbury Bake-Off® Contest Wed., April 14, live on “The Oprah Winfrey Show.” Compton receives a $1 million prize and a GE Profile™ Induction Free-Standing Range and $7,000 worth of GE Profile™ kitchen appliances.

Sue’s recipe is an easy make-ahead recipe that will make a fun and impressive dessert for any spring or summer gathering. 

Mini Ice Cream Cookie Cups
Prep Time: 20 minutes
Start to Finish: 45 minutes

1 package (16 oz) Pillsbury® Ready to Bake!™ refrigerated sugar cookies (24 cookies)
4 teaspoons sugar
1/3 cup Fisher® Chef’s Naturals® Chopped Walnuts, finely chopped
1/2 cup Hershey’s® semi-sweet chocolate baking chips

1/4 cup Smucker’s® Seedless Red Raspberry Jam
1 1/2 cups vanilla bean ice cream, softened
24 fresh raspberries

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We’ve had a few warm, sunny days and I’m already thinking about my garden and what I want to plant this year.  I got even more excited when Maranda and I visited the Meijer Outdoor Garden Center last week for a segment on “Where You Live” – so many vegetable plants, herbs and flowers to choose from!  We were also pleased to see all the earth-friendly initiatives at Meijer that will make green gardening easier for all of us.  Here’s what we learned:

-Meijer features Fresh Flavors brand vegetable and herb plants that are 100% USDA certified organically grown.  In addition to the health benefits of the actual plants there is an entire green production process.  The plants are raised at a West Michigan greenhouse as well.

-Do you wonder what to do with all those empty trays and pots after planting?  The Meijer Outdoor Garden Center now has a tray and pot recycling program. They’ll collect all of the empty pots and trays that they use and also invite customers to return their trays and pots for their re-use or recycling program.  Meijer growers pick up the collection racks once they are filled and will either clean the pots for re-use or return them to East Jordan Plastics for grinding and re-use in the production of new trays and pots.  Cool!

-I sometimes worry about the environmental impact of the fertilizer we put on our lawn.  I was happy to learn that the Meijer Lawn and Garden center carries fertilizer products that are phosphorous free.  Phosphorous has become a problem in contaminating lakes, rivers and streams and is not a necessary ingredient in fertilizer mixes in soil conditions like we have in the upper Midwest.  Meijer stocks 9 Meijer brand and 7 Scott’s brand lawn fertilizer products, all phosphorous free.

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