It’s easier to put a wholesome meal together if you stock your cupboard with nutrient-rich, convenient ingredients.  Here are 20 of my top picks and I’ve included the NuVal score (www.nuval.com).  These foods are the higher scoring items in their category:

• Almonds – NuVal score 76
• Apples – NuVal score 96
• Avocados – NuVal score 89
• Beans (Black, Cannellini or Kidney) – NuVal score ranges 50-70
• Blueberries – NuVal score 100
• Broccoli – NuVal score 100
• Chicken Breasts (boneless, skinless) – NuVal score 39
• Eggs – NuVal score average 33
• Canola Oil – NuVal score 24
• Oatmeal – NuVal score 57
• Oranges – NuVal score 100
• Multi-grain Pasta – NuVal score 91
• Nut Butters (natural peanut, almond) – NuVal score ranges 20-50
• Peas – NuVal score 96
• Skim Milk – NuVal score 91
• Spinach – NuVal score 100
• Sweet Potatoes – NuVal score 96
• Walnuts – NuVal score 82
• Wild Salmon – NuVal score 87
• Yogurt (plain Greek) – NuVal score 95

Start thinking about ways you can incorporate these items into easy meals – top oatmeal with chopped walnuts and blueberries; make a veggie salad with multi-grain pasta, broccoli and other colorful veggies; grill chicken breasts and top with avocado slices; dip apple slices into almond butter for a snack – and so on. 

I tried this delicious simple recipe the other night and it uses 4 ingredients from the list!

Pasta with Walnuts and Goat Cheese
Makes 6 servings

½ cup Meijer chopped walnuts
1 tsp. chopped garlic
1 T. Meijer canola oil
12 oz. Meijer Multi-Grain Extra Penne Pasta
1 lb. Meijer frozen peas
6 oz. goat cheese, softened

1. Cook pasta according to package directions but set timer for 1 minute less than recommended cooking time.
   Meanwhile, in a large skillet, combine walnuts, garlic and oil.  Cook on medium until golden, stirring occasionally.  Set aside.
2. When pasta timer goes off add the peas to the boiling water and cook 1 minute longer.  Reserve 1 cup of pasta cooking water.  Drain pasta and peas and return to pot.  Add goat cheese, ½ cup cooking water, ½  tsp salt and ½ tsp pepper.  If mixture is dry, toss with additional cooking water.  To serve, top with garlic-walnut mixture.

Serve with whole grain rolls and orange slices.

Nutrition information per serving:  425 calories, 21g protein, 57g carbohydrate, 9g fiber, 14g fat, 12mg cholesterol, 345mg sodium

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“What shall we have for dinner?”  This is the constant cry of the housewife, who often feels that housekeeping would be relieved of one of its greatest bugbears if someone else would undertake the planning of the meals.
Feeding the Family, Second Edition; Mary Swartz Rose, 1924.

This 1924 book was given to me by my mother-in-law after she found it in her mother’s attic several years ago.  It was fun to turn the fragile pages and look at the meal planning tips and food costs from the 1920’s.  Did you know two jars of peanut butter could be purchased for 25 cents?  What was not surprising to me, was the way meal planning and preparation was described – as a time consuming, difficult chore!  A lot has changed over the past 8 decades but not the way most women think about fixing meals.

Starting this week I will begin a series of blogs looking at meal planning and providing solutions that are easy, affordable and healthy.  I will start with my top 2 super easy dinner meals.  These are my “go to” meals when I have very little time for cooking.

I keep frozen ravioli in the freezer and always have pasta sauce and green salads on hand for this meal.

• Cheese Ravioli with Chunky Garden Pasta Sauce
• Prepared Green Salad with Light Dressing
• Whole Grain Rolls

These burritos can be prepared with the beans and cheese and then everyone can add thier own toppings.  Canned black beans and leftover chicken or beef can also be used.

• Bean Burritos
  (Spread  vegetarian refried bean in center of each whole grain burrito shell; top with shredded 2% cheddar cheese.  Heat in microwave until cheese melts.  Top with chopped tomatoes, lettuce, onion, salsa, sour cream and avocado slices)
• Corn

What are your family’s favorite easy meals?  Share them with me so we can all learn to tackle meal time together!

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National Nutrition Month takes place in March and this year’s theme encourages consumers to remember to include a colorful variety of fruits, vegetables, whole grains, lean proteins and dairy on their plates every day.

Take your family to Meijer this month and fill your shopping cart with color!

Green produce indicates antioxidant potential and may help promote healthy vision and reduce cancer risks.

• Fruits: avocado, apples, grapes, honeydew, kiwi and lime
• Vegetables: artichoke, asparagus, broccoli, green beans, green peppers and leafy greens such as spinach

Orange and deep yellow fruits and vegetables contain nutrients that promote healthy vision and immunity, and reduce the risk of some cancers.

• Fruits: apricot, cantaloupe, grapefruit, mango, papaya, peach and pineapple
• Vegetables: carrots, yellow pepper, yellow corn and sweet potatoes

Purple and blue options may have antioxidant and anti-aging benefits and may help with memory, urinary tract health and reduced cancer risks.

• Fruits: blackberries, blueberries, plums, raisins
•  Vegetables: eggplant, purple cabbage, purple-fleshed potato

Red indicates produce that may help maintain a healthy heart, vision, immunity and may reduce cancer risks.

• Fruits: cherries, cranberries, pomegranate, red/pink grape fruit, red grapes and watermelon
• Vegetables: beets, red onions, red peppers, red potatoes, rhubarb and tomatoes

White, tan and brown foods sometimes contain nutrients that may promote heart health and reduce cancer risks.

• Fruits: banana, brown pear, dates and white peaches
• Vegetables: cauliflower, mushrooms, onions, parsnips, turnips, white-fleshed potato and white corn

Meat: add in colorful Salmon Fillets/Trout Fillets, Lean Ground Turkey, Chicken, etc. (leaner meats)

Whole Grains: Add a box/bag of colorful pasta, veggie sticks snack chips, terra chips, etc. 

Dairy: Chocolate/Strawberry Soymilk, Meijer Fat-Free Milk, yogurts, etc. 

Enjoy these colorful snacks and bring the Eat Right with Color message to life for you and your family:

• Guacamole and red-pepper hummus from produce area with baby carrots, celery sticks, radishes, cherry tomatoes, red, green, yellow, orange bell peppers. 
• Meijer Organic Blue Corn and Sesame Tortilla Chips with Meijer Salsa. 
• Colorful fruit salad (strawberries, blueberries, bananas, apples, pineapple).

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Eating for a healthy heart goes beyond watching the amount of fat and cholesterol in your diet. Current research suggests many other factors in our diet may play an important role in heart health.  Incorporating these foods into a low-fat meal plan, along with adequate exercise will help promote a healthy heart for everyone in your family.

Fill-up on fiber. Dietary fiber, particularly soluble fiber, is good for the heart. It is recommended that Americans include between 25-35 grams of total fiber a day from whole grains, fruits and vegetables. At least 10 of those fiber grams should be supplied by soluble fiber. Rich food sources of soluble fiber are oatmeal, barley, beans like kidney, navy and pinto, apples, pears and cabbage.

Eat beans at least 3 times a week. In addition to being an excellent source of soluble fiber, beans are also a good source of folic acid. Studies show that folic acid can decrease homocysteine levels, an amino acid associated with heart disease risk. Other good sources of folic acid are citrus fruits, orange juice, dark leafy greens and fortified cereals.

Eat fish at least twice a week. Fish is low in saturated fat and some types of fish, like salmon, sardines and trout, are a good source of omega-3 fatty acids. Recent studies all showed that omega-3 fatty acids from fish oils protect people from irregular heart beats and sudden cardiac events (heart attacks).

Eat more plant sources of omega-3 fats. Other sources of omega-3 fats include fats and oils (canola, soybean, and walnut oils), wheat germ, flaxseed, walnuts, and soybeans.

Eat nuts. Studies show that eating 1-2 ounces of nuts high in polyunsaturated fats a day, like almonds and walnuts, can help lower cholesterol levels. Since nuts are high in calories, be sure to adjust intake of other foods to keep calories in balance and maintain a healthy weight. A one-ounce serving (one small handful) of almonds or walnuts provides about 180 calories.

Eat plenty of fruits and vegetables. Five servings of fruits and vegetables a day is the minimum number of servings you should eat, but research has shown higher amounts can help lower blood pressure and protect your heart. Fruits and vegetables are low in fat and high in fiber. They are also good sources of antioxidants that help protect our cells from damage.

Heart-Friendly Menu

Orange-Glazed Salmon – recipe below
Steamed Snow Peas
Whole Grain Pilaf (from mix)
Strawberry Valentine Sundae – recipe below

Orange-Glazed Salmon
Makes 4 servings

4 (4 oz.) salmon fillets (1” thick)
¼ tsp. salt
¼ tsp. pepper
Meijer cooking spray
3 tbsps. low-sodium soy sauce
3 tbsps. orange juice
½ tsp. dark sesame oil

1. Sprinkle fish with salt and pepper.  Coat a large nonstick skillet with cooking spray; place over high heat until hot.  Add fish and cook, uncovered, 3 minutes on each side.  Cover and cook 3 additional minutes or until fish flakes easily when tested with a fork. 
2. Remove from skillet; set aside, and keep warm.
3. Add soy sauce and orange juice to skillet; cook over high heat 1 minute, stirring to deglaze skillet.  Add oil, and stir well.  Pour sauce over fish, and serve immediately.

Nutrition Information (per serving):  148 calories, 5g fat, 1g saturated fat, 59mg cholesterol, 515mg sodium, 2g carbohydrate, 0g fiber, 23g protein

Strawberry Valentine Sundae
Makes 4 servings

Fresh strawberries
1 angel food cake
¼ cup dark chocolate, grated
Vanilla fat free frozen yogurt

1. Place 1 cup sliced strawberries in container of an electric blender; cover and process until smooth.
2. Place 4 (1 oz.) slices of angel food cake on individual plates.  Top each piece of angel food cake with 1/3 cup frozen yogurt.
3. Place pureed strawberries in a squeeze bottle and make a heart design on plate and drizzle over cake as desired.  Sprinkle with 1 tablespoon grated dark chocolate and serve.

Nutrition Information (per serving):  193 calories, 3g fat, 2g saturated fat, 0mg cholesterol, 181mg sodium, 40g carbohydrate, 1g fiber, 4g protein

“Heart Healthy Family Event” at all Meijer Stores – Saturday, February 26, 11am -1pm

Pick up your free Healthy Living Booklet containing information on healthy food choices, family menu planning tips and heart-friendly recipes.  Enjoy samples and get valuable coupons.

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A warm, comforting pot of soup fills your home with memory making aromas. Traditionally, the purpose of soup was to decrease cost and waste by creating a great meal while using up leftovers from your refrigerator and pantry. A delicious, comforting pot of soup offers so many benefits for you and your family.

Benefits of Soup:

Healthy Weight: A lower-calorie vegetable broth soup, especially when added at the beginning of the meal, can help you lose weight. Soup at the start of a meal makes you feel fuller faster, so that you eat less during lunch or dinner.

Fast and Healthy: You can easily put a variety of ingredients in a slow cooker in the morning and come home to a hot and hearty meal. Healthy soups are made with a minimum of salt and fat, and a maximum dose of flavorful herbs, spices and vegetables. Eating soups can easily help you meet your daily recommendation of 5 cups vegetables and fruit each day. Lighten up cream soups by substituting reduced fat milk or evaporated milk for cream.

Budget Friendly: Less expensive, tougher cuts of meat often make the best soups! Simmering tough cuts helps to tenderize meats and adds flavor and body to soups. Freeze leftover soups to have on hand as a quick and easy meal on hectic days. You can also freeze soups in individual serving sizes to reheat in the microwave for lunch.

Simple Soups: When you’re in a hurry you can pump up the nutrition value of any canned soup by simply adding frozen vegetables. For example, add 1 cup Meijer frozen mixed vegetables to one can healthier canned soup.

Soup stretching ideas: You can almost always “throw something in” to use up leftovers or stretch the meal. Check your refrigerator and pantry for last-minute add-ins:

• Frozen corn, beans, peas or leftover cooked vegetables
• Leftover rice or pasta
• Chopped tomatoes or fresh salsa
• Coleslaw mix Spinach, bok choy or other greens
• Chopped leftover chicken, turkey, beef or ham
• Chopped up carrots, celery, peppers or onions
• Tomato or pasta sauce
• Grated or shredded Parmesan cheese
• Canned drained beans such as kidney, black or cannellini

Dress up your bowl or cup of soup with the following:

• Minced fresh herbs
• Chopped green onions
• Oyster crackers or fish-shaped crackers
• Melba toast or crackers with melted cheese
• Popcorn
• A dollop of plain Greek yogurt and a basil leaf

Satisfying Soup Recipes

Thick N’ Hearty Chicken Cheese Soup  -Makes 6 servings

• 1 cup carrots, shredded
• ¼ cup green onion, sliced
• 3 tbsps. Meijer butter or margarine
• ¼ cup Meijer all purpose flour
• 2 cups 2% milk
• 1 (10-3/4 oz.) can fat free, reduced sodium chicken broth
• 1 (12.5 oz.) can Valley Fresh chicken
• 1 cup 2% shredded sharp cheddar cheese
• ½ tsp. Worcestershire sauce
• 1/8 tsp. McCormick ground pepper

1. In a medium saucepan, cook carrots and green onion in hot margarine or butter about 10 minutes or until tender but not browned. Stir in flour. Slowly add milk, chicken broth, Worcestershire sauce and black pepper.
2. Cook and stir until thickened and bubbly. Sir in chicken and cheese. Cook and stir over low heat until cheese melts. Serve hot.

Nutrition Information (per serving): 238 calories, 12g fat, 4g saturated fat, 51mg cholesterol, 572 mg sodium, 10g carbohydrate, 1g fiber, 22g protein

Serve with: Dole Green Salad and Whole Grain Crackers

Black Bean and Mushroom Soup – Makes 6 servings

• 1 (14.5 ounce) can Meijer crushed tomatoes
• 1 small onion, chopped
• 1 (8 ounce) pkg. fresh sliced mushrooms
• 1 cup Meijer Organics black beans, rinsed and drained
• 1/8 tsp. McCormick ground pepper
• 2 cups fresh baby spinach
• 1 clove garlic, minced
• 1 tsp. McCormick dried thyme
• 1/2 cup chopped celery
• 1/2 cup chopped carrots
• 1/3 cup Meijer Organics garbanzo beans, rinsed and drained
• 2 cups Meijer Naturals vegetable stock

1. Coat large Dutch oven or stock pot with nonstick cooking spray. Heat over medium heat. Add onion, mushrooms, carrots, celery, garlic, thyme and pepper; cook 5 to 7 minutes, or until vegetables are tender.
2. Add broth, spinach, tomatoes, chickpeas and black beans; bring to boiling. Cover, reduce heat, and simmer 10 minutes.

Nutrition Information (per serving): Calories 150, Fat 2g, Cholesterol 0g, Sodium 418mg, Carbohydrates 23g, Fiber 7g, Protein 10g

Optional: Brown 2 cups sliced smoked turkey sausage with onions and mushrooms.

Serve with: Whole Grain Baguette and Fat Free Milk

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If you have ever heard me speak or read this blog often enough, you know that I like to promote the consumption of fruits and vegetables.  These disease fighting foods are often lacking in the American diet and unfortunately our efforts at increasing consumption are not improving much.

A few weeks ago, the National Fruit and Vegetable Alliance provided a new report which gave an update on how many of use our eating the recommended number of fruits and vegetables.  Here are a few of the key findings that were reported:

• While the amount of fruits kids eat has increased by 11% and vegetables by 3% over the past five years, 88% of kids don’t get enough fruit and 92% don’t get enough vegetables.
• From 2005-2010, teens have actually decreased the amount of fruits and vegetables they get from a daily average of 1.84 cups to 1.76 cups.
• Across the entire population, only 6% of us get the recommended number of vegetable servings and 8% get the recommended fruit servings on any given day.

What can we do as families to improve these statistics? 

Realize that it is more expensive to get sick, than it is to eat healthy.  No matter what type of food budget you have, healthier choices are available.  Per capita medical spending for the obese is 42% higher than for someone of normal weight so let’s start filling our grocery carts with nutrition and not just calories.

Use the NuVal Nutrition Scoring System at Meijer to identify the most nutrient-rich foods.  It’s no surprise that fruits and veggies are some of the highest scoring items!   

Start at home with small changes and get the family involved in your healthy eating plans.  Here are some easy ideas to get you started:

• Have your children pick out several fruits and vegetable to try each week from the store.  Shop by colors – find something purple, green, red, orange, white, etc.
• Have a salad for dinner and have the kids add some healthy additions – dried cherries, orange segments, sliced pears or apples, chopped tomatoes, cucumbers and sugar snap peas.
• Place a beautiful bowl of fresh fruit on our counter for snack time.
• Add dried fruits to your own healthy trail mix with nuts and whole grain cereals.
• Have the family track their fruit and vegetable consumption on the refrigerator.  Who can get to at least 5 servings a day?
• Keep a variety of fruit and vegetable choices available  in your kitchen and have the children and adults select at least one fruit or vegetable for their lunch and snack each day.  (Apples, pears, bananas, berries, baby carrots, cherry tomatoes, dried fruit, etc.)
• Keep a supply of frozen vegetable on hand to add to casseroles, soups and pasta dishes.

Fruits and vegetable advertise their nutrition by their colors so make sure everyone has some color on their plate!

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These simple, yet flavorful, brunch recipes will help to make your holidays stress free.  Dress them with festive décor and holiday china and enjoy a great meal with family and/or friends.

Baked Peach French Toast – Serves 10

2/3 cup packed Meijer brown sugar

1/4 cup Meijer butter or margarine

2 tbsp. water (or juice from fruit)

2 (15 ounce) cans Delmonte Lite sliced peaches, drained

12-16 (1/2 inch thick) slices day-old Multi-grain, Whole Wheat or French bread

5 eggs

1 cup Meijer fat free milk

1 tbsp. Meijer pure vanilla extract

2 tsp. McCormick ground cinnamon

Optional ingredients:  Mix in 1 cup chopped pecans, 1 sliced banana or 1 cup fresh raspberries with peach mixture.

1. In a saucepan, stir together brown sugar, butter and water. Bring to a boil; reduce heat to low, and simmer for 10 minutes, stirring frequently.  Remove from heat.  Add peaches and stir well to coat.
2. Layer half of the bread slices into a 9”x13” baking dish, pour peach mixture evenly over bread slices. Top with remaining slices of bread.
3. In a medium bowl, whisk together the eggs, milk and vanilla. Slowly pour over the bread slices to coat evenly. Sprinkle cinnamon over the top. Cover and refrigerate for 2 hours or overnight.
4. Remove the dish from the refrigerator 30 minutes before baking. Turn bread pieces and sprinkle with lightly with additional cinnamon.  Preheat the oven to 350 degrees F.
5. Bake 30-40 minutes, or until the bread is golden brown. Spoon out portions to serve.

Serving suggestion: Top with a dollop of Dannon vanilla yogurt and a side of Canadian bacon

Nutrition Information per serving: Calories 261, Fat 8g, Saturated fat 3.5g, Cholesterol 106mg, Sodium 326mg, Carbohydrate 40g, Fiber 2.5g,  Protein 9g.

Cheddar N Ham Muffins - Serves 9

3/4 cup 2% Kraft sharp Cheddar cheese

1/4 cup fresh grated Parmesan cheese

1-3/4 cup reduced fat all-purpose baking mix

1 cup Meijer fat free milk

1/2 tsp. black pepper

1/4 cup lean ham, finely chopped

1/4 cup chopped green onion

1. Preheat oven to 400 degrees.  Mix cheeses, milk and baking mix together.  Add pepper, ham and green onion.
2. Mix well and spoon into lined muffin pans 1/2 full.  Bake 12-15 minutes or until golden brown.

Nutrition Information per serving:  Calories 140, Fat 4 g, Saturated Fat 2 g, Cholesterol 7 mg, Sodium 435 mg, Carbohydrates 16 g, Fiber 0.5 g, Protein 7g.

Recipe adapted from United Dairy Industries of Michigan, www.UDIM.org.

Read all »

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Is anybody looking for a little help around the kitchen during this busy holiday season? 

Whether you have family visiting or are entertaining friends we sometimes need a little inspiration and some new ideas.  Well just in nick of time, Meijer will be hosting a Taste of the Holidays event at all stores.   You will find many products to sample and can take home recipe ideas that range from appetizers to desserts. 

Stop in Saturday, December 11^th from 11 a.m. – 4 p.m. or Sunday, December 12^th from Noon to 5 p.m. and pick up your Taste of Meijer booklet full of holiday food solutions to make your celebrations a little easier. 

Here is one of my favorite recipes from the booklet.  Prepare is as an easy and delicious appetizer:

Caramel Apple Baked Brie

Serves 8

2 (8-ounce) whole Brie cheese with rind left on

1 tbsp. Meijer butter

1/2 cup chopped and peeled gala or granny smith apple

1/4 cup dried cranberries

1 Tbsp. chopped pecans

2 Tbsp. brandy or Meijer apple juice

1/4 cup Meijer packed brown sugar

1. Preheat oven to 350°F.
2. In a saucepan, heat the butter, apples, cranberries, pecans, brandy or apple juice and sugar in a small saucepan until thick and bubbly, approximately 3 minutes.
3. Cut both of the Brie in half and place bottom halves in a ungreased 9-inch pie plate. Spoon half of the topping over the cheese.  Place other halves of Brie on top.  Secure with toothpicks and pour remaining sauce on top.  Bake for 15 to 20 minutes and serve with Meijer Wheat Entertainment crackers or toasted whole grain baguettes.

Enjoy!

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Thanksgiving is a time for family and friends to gather and celebrate and the ultimate focus of the day is usually the traditional turkey dinner.  Many of us only prepare one turkey per year so we often forget the basics to roasting the perfect bird and doing it safely.  Follow my tips below and you will feel confident about purchasing and preparing your turkey to ensure it is the star of your Thanksgiving meal.

Purchase: 1 pound of uncooked turkey per person and, if desired, another ½ pound per person for leftovers. If everybody prefers white meat, you’ll need a slightly larger bird.  Alternately, you can purchase a turkey breast to roast along with your whole turkey to please the white meat eaters.

Defrost: Never thaw at room-temperature; this promotes can bacterial growth (cooking can kill bacteria, but not the potential by-products/toxins the bacteria produce while the bird sits at room temperature).

In the fridge: Place wrapped, frozen turkey on a baking tray, breast side up. Place in refrigerator and allow about 24 hours for each 4 to 5 pounds. A 20-pound frozen turkey will take four to five days to thaw completely.

In water: If you’re pinched for time, submerge the frozen, wrapped turkey in cold water to cover, changing the water every 30 minutes. It will take about 30 minutes per pound to thaw.
• A thawed turkey will keep up to two days in the refrigerator before roasting.

Cook: Cover turkey breast with foil.  For a fresh or thawed turkey roast at 325 to 350 degrees F, approx. 12-15 minutes per pound unstuffed, or 18-20 minutes per pound stuffed.  Fresh turkeys may cook more quickly (10-12 minutes per pound unstuffed) than defrosted turkeys.

• 8 to 12 pounds: 2 3/4 to 3 hours unstuffed; 3 to 3 1/2 hours stuffed
• 12 to 14 pounds: 3 to 3 3/4 hours unstuffed; 3 1/2 to 4 hours stuffed
• 14 to 18 pounds: 3 3/4 to 4 1/4 hours unstuffed; 4 to 4 1/2 hours stuffed
• 20 to 24 pounds: 4 1/2 to 5 hours unstuffed; 4 3/4 to 5 1/4 hours stuffed

Remove foil from turkey breast and baste frequently during the last 45 minutes to 1 hour of roasting time.

It’s Done: when the internal temperature of the thigh is 180 degrees and the center of the stuffing is 160 degrees.

Let the turkey stand: Wait 20 to 30 minutes before carving, to retain juices and to make carving easier. Use a very sharp knife or electric knife to carve turkey.

Frying: Smaller turkeys (14 lbs or under) are best for frying. Thaw turkey completely before cooking. Heat frying oil to 375 degrees, pat turkey dry with paper towel and add to fryer.  Leave approx. 3 inches space between oil level and top of fryer while cooking your turkey to avoid oil bubbling over top of fryer.  Cook 3-4 minutes per pound, until internal temperature of the thigh is 180 degrees.

Brining: Brining will add flavor and improve texture in even the least expensive birds.  Use 1 cup Kosher salt per gallon (4 qts) water (if substituting table salt, use 1/2 to 3/4 cup per gallon water).  Add herbs to water, if desired. Rosemary, thyme, chili peppers can all add flavor to your turkey.  Some chefs also add 1/2-1 Cup brown sugar to brine water.  Place turkey in a deep contained, breast down. Cover with brine.  Cover container and refrigerate and soak:

• Less than 12 pound turkey:  Less than 12 hours
• 12-19 pound turkey: 12 hours
• 20+ pound turkey: 12-24 hours

Remove from brine and pat dry and roast as desired.  Discard brine water and sanitize brine container.

Time Savers: You can shave at least two hours from cooking time by cooking turkey in parts rather than cooking the whole bird.  Roasting bags will also cut down the cooking time for your holiday turkey, with the added bonus of increasing turkey tenderness.

Happy Thanksgiving!

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To help keep the sniffles and sneezes away, shop for nutrient-rich foods and beverages.  Important nutrients to support a healthy immune system include vitamins A, B6, C and E, and potassium, zinc, and magnesium.  Live and active cultures in yogurt also pack a punch, as well as folate found in 100% orange juice and spinach.  Load your Meijer shopping cart with these immunity heroes to help maintain good health and check out the great NuVal scores:

1. 100% Orange Juice and Oranges – NuVal score 100
2. Avocado – NuVal score 89
3. Spinach – NuVal score 100
4. Tomatoes – NuVal score 96
5. Garlic
6. Bell Peppers – NuVal score 94
7. Sweet Potatoes – NuVal score 96
8. Grapefruit – NuVal score 99
9. Eggs
10. Cultured Yogurt
11. Oatmeal – NuVal score 57
12. Whole-Grain Bread
13. Almonds – NuVal score 76
14. Salmon -NuVal score 87
15. Lean Beef – NuVal score 32

Immune Boosting Meal Plan

Breakfast:
• Oatmeal with Sliced Almonds and Dried Cherries
• Orange–Yogurt Poppy Seed Muffins (recipe below)
• ½ Grapefruit
• Green Tea

Lunch:
• Lean Roast Beef and Tomato Slices on Whole-Grain Bread
• Pepper Strips
• Fat Free Milk
• Michigan Apple Slices

Dinner:
• Salmon Fillet
• Sweet Potato
• Tossed Green Salad with Cucumbers and Yogurt Ranch Dressing

Snack:
• Guacamole with Diced Tomatoes and Whole-Grain Chips

Yogurt-Orange Poppy Seed Muffins
Makes 16 muffins

2/3 cup Meijer butter or margarine, softened
1 cup Meijer sugar
2 eggs
1 cup plain yogurt
1/4 cup Meijer orange juice concentrate
1 tbsp. grated orange peel
1 tsp. orange extract
2-2/3 cups white whole wheat flour
2 tbsps. poppy seeds
1 tsp. Meijer baking soda
1 tsp. salt

In a mixing bowl, cream butter and sugar. Add eggs, one at a time, beating well after each addition. Stir in the yogurt, orange juice concentrate, orange peel and extract. Combine the dry ingredients; add to creamed mixture just until moistened. Fill paper-lined muffin cups two-thirds full. Bake at 400°for 15-18 minutes or until a toothpick comes out clean. Cool for 5 minutes before removing from pans to wire racks.

Also don’t forget to visit your Meijer pharmacy to protect your family throughout cold/flu season:  Walk in immunizations are guaranteed Monday through Friday from 10 a.m. to 4 p.m. or visit during a scheduled clinic (check for dates/times at www.meijer.com/pharmacy).  Flu shots are $24.99 and each participant will receive a Meijer 2011 Health Planner with over $80 of coupons.

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