I hope that doesn’t sound like too personal of a question, but as a dietitian I am very interested in how people stock their cupboards and refrigerator.  Many customers that I talk to express the need for foods that taste good but are easy to prepare.  That’s probably why so many of us rely on “convenience” foods as part of our daily meals.  In fact, research has shown that the average American eats six convenience foods daily.  With a number that high, it’s very important to know which convenience foods are healthiest for you and your family.  Keep convenience products from our list below in your kitchen.  With these on hand, you won’t need to turn to less-healthy choices:

In your freezer:
Steam-in-bag frozen vegetables –  Add to casseroles, soups or use as a quick side dish.  Avoid veggies in sauces.
Frozen berries – Add to smoothies, muffins, whole-grain pancakes or yogurt.  Avoid those with added sugar.
Individual frozen fish fillets – Fish is the ultimate fast and healthy food!  Try our delicious recipe below.

In your refrigerator:
Bagged salad greens – Dole makes a number of salad blends and most of them are 100 on the NuVal™ Nutrition Scoring System.  Top salads with lean meats, low fat cheese and more veggies for a meal or have a side salad with a low fat dressing.
Coleslaw mix – Stir fry with lean meat and a little soy/ginger sauce for a quick meal or blend with almonds and orange segments and a lite dressing.
Precut fruit – Healthy option for any meal or snack
Precut veggies – Convenient snack item or roast them in the oven for a delicious side dish.
Cheese sticks – Convenient source of calcium and protein; choose the lower fat versions.

In your cupboard:
Salsa – Top chicken or fish; add to pasta sauce; or mix with a can of black beans and corn for a hearty dip with whole grain chips.
Canned beans – Beans count as a vegetable and a protein source!  Add them to salads, soups or casseroles. 
Whole grain couscous or instant brown rice – Cook in low sodium broth for added flavor and add cut up veggies for a super fast side dish.
Whole grain crackers – My favorite travel lunch is crackers, an apple and low fat cheese sticks.
Canned salmon and tuna – Full of omega-3 fats and delicious for dinner or lunch.

Brown Sugar and Ginger-Glazed Salmon
Makes 4 servings

4 (4 oz.) salmon fillets
1 tbsp. Meijer dark brown sugar
1 tsp Meijer Dijon mustard
1 tsp. Meijer soy sauce
¼ tsp. McCormick ground ginger
McCormick toasted sesame seeds (optional)

1. CHOOSE  – 4 (4 oz.) salmon fillets.
2. SEASON – In a small bowl combine sugar, mustard, soy sauce and ginger; set aside.  Season fillets with pepper to taste.  Place skin side up on a broiler pan coated with nonstick cooking spray.
3. COOK – Preheat broiler to high.  Broil 5 minutes.  Turn salmon; brush with glaze.  Broil 3 to 5 minutes more until sugar melts and fish flakes easily with a fork.  Sprinkle with sesame seeds(if desired), and serve.

Nutrition Information Per Serving:  195 calories, 5g fat,  80mg cholesterol, 285mg sodium, 4g carbohydrate, 0g fiber, 31g protein

SERVE WITH:  Steamed Snow Peas, Meijer Instant Brown Rice and Meijer Pineapple Chunks

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Parents often ask me how they can make sure their child has a healthy diet.  This is a very important question as proper nutrition is especially vital for children.  Children who are undernourished are at risk for growth problems, anemia and learning difficulties.  They may also have low energy and trouble paying attention.

Children who are overweight can also be undernourished.  If their diet consists of many high fat and high sugar foods they may be missing the needed nutrients to stay healthy.  In the United States nearly 1 in 3 children is overweight or obese.  These children are prone to more health problems including high blood pressure, elevated cholesterol, sleep apnea, type 2 diabetes and asthma.  Children who are overweight are also more likely to suffer from low self-esteem, negative body image and depression. 

Here are some tips from the American Dietetic Association and the Academy of Family Physicians that can help your child develop healthy eating habits:

Family meals can be used to model healthy food behaviors.  Try to eat at least one meal a day together as a family.  It is a good time to introduce new foods to your child and spend quality time together.

Be active.  Physical activity goes hand-in-hand with a healthy diet.  Encourage your child to participate in sports at school or in the community.  Make activity a family affair – walk the dog together, ride bikes or involve your child in household chores.

Limit screen time.  Turn your television and cell phones off during meal times.  Establish time rules for TV watching, video game playing or computer time.  Aim for no more than 1 to 2 total screen time a day for each family member, including adults.

Find healthy rewards.  Do not use screen time or sweet treats as rewards for good behavior or grades.  Instead, look for other rewards such as books, outings or board games.

Involve your child.  Provide healthy options but also give your child some control over the foods he or she eats.  Allow them to help you plan meals and pick a new fruit and/or vegetable up at the store.  Teach your child meal preparation skills and how to use the NuVal Nutrition Scoring system at Meijer to identify the healthiest choices.

Stay positive.  Remember that you don’t have to be perfect at every meal.  By observing and being included in your efforts, your child will understand that health is important to your family.

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Looking for some healthy new recipes to serve during your holiday break?  Here is an excellent option for those that want a change from traditional recipes this season. Your family will enjoy making our wreath appetiser and your guests will love the succulent broiled, honey-lime salmon fillets and delicious apple strudel!

Holiday Wreath Cheese and Cracker Appetizer

Reduced Fat Keebler Town House Crackers and round whole grain crackers
Assorted sliced cheeses and meats
Sliced olives, sliced green onions, fresh red raspberries or chopped fresh parsley

1. Arrange crackers in a large circle on a serving plate.  Cut cheeses into a variety of shapes, such as trees, bells, circles, triangles or rectangles.
2. Top crackers with cheese shapes and meats.  Continue layering crackers, cheese shapes and meats to create wreath.  Garnish with olives, onions, raspberries or parsley.

Place fabric bow at bottom of wreath if desired.

Broiled Honey-Lime Salmon
Makes: 4 servings
4 (5- to 6-oz.) salmon fillets
¼ tsp. garlic pepper
1 tbsp. Meijer Unsalted Butter
2 tbsp. Meijer Honey
1 tsp. lime zest
2 tbsp. fresh lime juice
1 tsp. less-sodium soy sauce
1 tbsp. chopped fresh cilantro (optional)

1. Preheat broiler to high. Line a rimmed baking sheet with foil; coat foil with nonstick cooking spray. Place fillets skin side down on baking sheet; sprinkle evenly with garlic pepper. Place baking sheet under broiler; broil 3 minutes.
2. Meanwhile, for the glaze, in a small saucepan melt butter over medium heat. Whisk in honey, lime zest, lime juice and soy sauce; remove from heat and set aside.
3. Remove pan from oven. Brush or spoon glaze evenly on fillets. Return pan to oven; broil 4 to 7 minutes more or until fish flakes easily with a fork. Remove from oven. Sprinkle fillets with cilantro (if desired), and serve.

Serve with:
Steamed broccoli
Whole Grain Rice Blend

Apple Strudel
Makes: 6 servings

1 egg
1 tbsp. water
2 tbsp. granulated sugar
1 tbsp. all-purpose flour
¼ tsp. ground cinnamon
2 large granny Smith apples, peeled, cored and thinly sliced
2 tbsp. raisins
½ (17.3-oz.) pkg. Pepperidge Farm® Puff Pastry Sheets (1 sheet), thawed
Powdered sugar (optional)

1. Preheat the oven to 375°f. Beat egg and water in a small bowl with a fork. Stir the granulated sugar, flour and cinnamon in a medium bowl. Add the apples and raisins and toss to coat.
2. Sprinkle additional flour on the work surface. Unfold the pastry sheet on the work surface. Roll out pastry sheet to a 16×12-inch rectangle. With the short side facing you, spoon the apple mixture onto the bottom half of the pastry sheet to within 1 inch of edge. Roll up like a jelly roll. Place seam-side down on a baking sheet. Tuck the ends under to seal. Brush pastry with egg mixture. Cut several slits in top of pastry.
3. Bake 35 minutes or until pastry is golden brown. Let pastry cool on baking sheet on a wire rack for 20 minutes. Sprinkle with powdered sugar, if desired.

Recipe Tips:

• For best results, toss apples and raisins until evenly coated with flour mixture. The flour helps to thicken the juices released by the apples as they cook.
• For Pear and Cranberry Strudel, substitute Bosc pears and dried cranberries for the apples and raisins.

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Maranda learns some important safety tips to remain fire-safe this holiday season.

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Maranda talks with our Meijer Healthy Living Advisor, Christina Miller, about some great ways to eat healthy and save some money when tailgating the Lions game. Enjoy fresh fruits, simple seven layer dip, and other delicious munchies.

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Lions Tailgating 2011

Tina Miller, MS RD Meijer Healthy Living Advisor www.meijerhealthyliving.com

Taste of the Tailgate Menu

Snacks:

Fiesta 7-layer dip with tortilla chips

Chipotle Chicken Wrap bites

Sides:

Apple dippers (with caramel, bare naked fit granola and crushed peanuts)

Broccoli-Gouda Salad

Hot off the grill:

Fiery Adobo Pork Skewers

Johnsonville Apple Chicken Sausage with Apple-Onion Relish

Recipes:

Fiesta 7 Layer Dip

Makes: 14 servings (½ cup each)

Ingredients:

1 can (10 oz.) Diced Tomatoes & Green Chilies, drained, liquid reserved

1 can (16 oz.) Rosarita® Traditional Refried Beans

1 container (12 oz.) refrigerated guacamole

1 container (16 oz.) Meijer Sour Cream

1 pkg. (1.25 oz.) taco seasoning mix (Old El Paso 40% less sodium)

1 cup shredded Cheddar and Monterey Jack cheese blend

1 can (2.25 oz.) sliced ripe olives, drained

¼ cup sliced green onions

Directions:

1. RESERVE ½ cup drained tomatoes; set aside. Blend remaining tomatoes and reserved liquid with beans in medium bowl.
2. SPREAD bean mixture in 8×8-inch glass baking dish or round casserole dish. Top with guacamole.
3. BLEND together sour cream and seasoning mix in small bowl. Spread over guacamole. Top evenly with layers of cheese, olives, green onions and reserved tomatoes.
4. CHILL 2 hours prior to serving. Serve with tortilla chips, if desired.

Recipe source: Meijer Taste of the Game, Try-foods Int’l., www.meijermealbox.com

Adobo Chicken Wrap Bites

Serves 4 (makes 20 bites)

1/4 cup KRAFT® SANDWICH SHOP Chipotle Flavored Reduced Fat Mayonnaise

4 Meijer whole wheat or multi-grain tortillas (8 inch)

4 slices KRAFT® Big Slice 2% Milk Reduced Fat Sharp Cheddar Cheese Slice, cut in half

4 pcs. Leaf lettuce, wash and pat dry

1/2 cup Pico de Gallo

8 slices (approx. ½ lb.) Deli sliced chicken

Directions:

1. SPREAD mayonnaise onto each tortilla, spreading evenly to all edges of tortilla.
2. TOP with remaining ingredients; roll up.
3. Cut each roll into 5 pieces.  Secure with toothpicks.  Chill until ready to serve.

Adapted from: Meijer Taste of the Game, Try-foods Int’l., www.meijermealbox.com

Apple Dippers with Dip

Serves 8

Ingredients:

4-6 Michigan apples (try honey crisp, gala, Jonagold or red delicious)

1/4 cup pineapple juice

1 container Marzetti Caramel dip

1 1/2 cups Bare Naked Fit Almond Crunch Granola

1 cup Planters roasted peanuts, ground

Directions:

1. Wash apples and cut into wedges using apple slicer.
2. Place apples in a gallon size zipper lock bag.  Add pineapple juice and turn to coat apples (to prevent browning.  Place in refrigerator.
3. Place caramel dip, granola and ground peanuts into separate serving bowls. When ready to serve, remove apples from zipper lock bag and place on a serving platter; serve with caramel dip, granola, and peanuts.  Dip apples and enjoy!

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Broccoli–Gouda Salad

Makes: 8 servings

Ingredients:

½ cup Meijer Light Italian Salad Dressing

½ tsp. dried basil

1 garlic clove, minced

3 cups small broccoli florets

½ cup coarsely chopped Roma tomatoes

½ cup slivered almonds, toasted

½ cup halved, thinly sliced red onion

5 oz. smoked or plain Gouda, cut into ¼-inch cubes (about 1 cup)

Directions:

1. MIX salad dressing, basil and garlic in a measuring cup; set aside.
2. PLACE 3 cups water in a medium saucepan; bring to boiling. Add broccoli; cook 1 minute or until broccoli brightens. Drain; rinse in cold water.
3. COMBINE broccoli, tomatoes, almonds, onion and cheese in a medium bowl; toss to mix. Whisk dressing; drizzle over salad. Toss to coat. Serve immediately or refrigerate until ready to serve.

Recipe source: Meijer Taste of the Game, Try-foods Int’l.,www.meijermealbox.com

Fiery Adobo Pork Skewers

Serves 4

Ingredients:

Pork Skewers:

3 tbsp. puréed chiles in adobo sauce

3 tbsp. Meijer Light Brown Sugar

2 tbsp. fresh lime juice

1 (1-lb.) pork tenderloin, trimmed, cut into 1-inch cubes

1½ orange, yellow or red bell peppers, seeded, cut into 1-inch pieces

1 red onion, cut into 1-inch chunks

Broccoli Slaw:

1 (10-oz.) pkg. broccoli–slaw mix

¼ cup Meijer Lite Mayonnaise

2 tbsp. fresh lime juice

2 tbsp. chopped fresh cilantro

Directions:

1. COMBINE puréed chiles, brown sugar and lime juice in a large bowl for Pork Skewers; season with salt and pepper to taste. Add pork; stir to coat. Transfer to a large resealable plastic bag. Seal bag; refrigerate 4 to 6 hours.
2. COAT grill rack with nonstick cooking spray. Preheat grill to medium (350°F). Remove pork from marinade; discard marinade. On each of 4 skewers, alternately thread bell pepper, onion and pork. (If using wooden skewers, soak at least 30 minutes before grilling to prevent burning.)
3. PLACE skewers on grill. Grill 6 to 8 minutes per side for (145°F medium-rare) or to desired doneness. Remove skewers from grill; let stand 5 minutes.
4. MAKE SLAW: combine slaw mix, mayonnaise, lime juice and cilantro in a medium bowl and season with salt and pepper to taste. Serve pork skewers with slaw.

Recipe source: Meijer Taste of the Game, Try-foods Int’l.,www.meijermealbox.com

Johnsonville Apple Chicken Sausage with Apple-Onion Relish

Sausage:

2 (12 oz). Packages (8 Sausages) Johnson Apple Chicken Sausage Links

8 sandwich rolls

Honey-Dijon Mustard

Directions:

Preheat grill to medium-low. Grill 10-12 minutes or until heated through, turning links often. Serve in sandwich rolls topped with apple-onion relish (recipe follows) and honey-Dijon mustard.

Apple Onion Relish

Ingredients

2 cups chopped red onion

3/4 cup Meijer distilled white vinegar

1/2 cup sugar

1/2 teaspoon(s) tricolored peppercorns, crushed

1/4 tsp. ground McCormick cumin

1 cup chopped Michigan apple (about 1 large apple)

Directions

1. Combine onion, vinegar, sugar, peppercorns and cumin in a small saucepan over medium heat and bring to a boil. Reduce heat to medium low and cook the onions for 15 to 18 minutes.
2. Add apple and cook an additional 2-3 minutes.  Cool completely. Place the relish in a covered container and let marinate, in the refrigerator, overnight before serving.  Keep refrigerated up to two weeks.

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Winter squash is so good for you, and good tasting too, especially when stuffed with chicken apple sausage and brown rice. All you need to complete this meal is a tossed green salad.  The squash can be stuffed ahead, and then baked later in the day to ease meal preparation.  This is a meal that is easy, affordable and healthy for you and your family!

Baked Acorn Squash with Brown Rice and Apple Sausage
Makes 4 servings

2 medium-sized acorn squash
Meijer olive oil – on hand
4 links cooked chicken apple sausage
1 whole onion, chopped
2 cups Meijer cooked brown rice
1 tsp. dried thyme
1/2 tsp. dried sage
1 tsp. salt
1/2 tsp. black pepper
1/2 cup Meijer shredded mozzarella cheese, (plus more for sprinkling on top)

1. Preheat oven to 375° F.  Halve squash from stem to point and scoop out the pulp.
2. Drizzle a baking pan with a bit of olive oil, then place squash, cut side down on pan and bake for 30-45 minutes, or until squash is tender. Remove from oven.
3. Meanwhile, slice sausage into bite sizes pieces and place in a large bowl.
4. Sauté onions in 2 tsps. olive oil over medium heat until softened. About 7 minutes. Add to bowl with the sausage. Toss in cooked brown rice, thyme, sage, salt, pepper and cheese. Mix well.
5. Scoop out all but ½ an inch of flesh from the squash. Place squash in the bowl with the sausage mixture and stir well. Divide stuffing between the four squash shells, mounding slightly. Top with additional cheese if desired and place on baking sheet.
6. Return pan to the oven and bake for 20-30 minutes, or until cheese is melted and filling is hot throughout. Serve immediately

Nutrition information per serving: Calories: 492, Total fat: 19g, Carbohydrate: 58g, Fiber: 11g, Protein: 26g.

Serve with:
Tossed Green Vegetable Salad and Low Fat Vinaigrette

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At the Meijer Innovation Center, Maranda learns how to create a delicious and warm meal for the fall.

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Tailgating season is here!  Cheer on your favorite team this year with an earth-friendly party.  Here are some healthy recipes and tips that can make a difference:

Menu

• Meijer Organic Tortilla Chips and Garden Fresh Salsa
• Quick and Easy Meatless Chili (recipe below)
• Michigan Apple Orchard Salad
• Michgan Apple Cider

Quick and Easy Meatless Chili
Makes 6 servings

1 tbsp. Meijer olive oil
1 small sweet onion, diced
8 ounces Morningstar Farms™ Grillers® Burger Style Recipe Crumbles
2 cans Meijer Organic diced tomatoes
2 cans Meijer Organic kidney beans
1 package chili seasoning (envelope)

In a large saucepan sauté onion in olive oil over medium heat.  Combine remaining ingredients in saucepan and bring to a boil. Reduce heat and simmer for 10 minutes, stirring occasionally. Serve hot.

Apple Orchard Salad
Makes 8 servings

4 cups Organic chicken breast, cooked and diced
8 cups spring greens
4 fresh Michigan Gala apples, thin sliced
1 cup shredded Swiss cheese
1 cup glazed walnuts
1 cup apple cider vinaigrette dressing (recipe below)

Toss salad greens and apple cider vinaigrette together in bowl.  Arrange diced chicken on top of greens.  Sprinkle cheese to cover.  Arrange apple slices in circular rows to cover.  You may want to put the apples into a mixture of water and lemon juice before adding to salad to prevent browning.  Sprinkle with glazed walnuts and serve.

Apple Cider Vinaigrette Dressing

1 cup fresh apple cider
1/4 t. cracked black pepper
2 tbsp. Meijer apple cider vinegar
1/8 t. salt
Dash of ground clove
1/8 t. cinnamon
2 tbsp. sugar
1/2 cup Meijer canola oil

Mix all ingredients together (except oil), until sugar is dissolved.  Whisk in oil.  Dressing can be refrigerated for up to one week.

Supply List:
Coleman portable gas grill – propane burns cleaner than charcoal
Favorite team props from Meijer
Biodegradable plates, reusable utensils, paper towels

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