Page 1



umami? >>> what's

see page 37


fruits & vegetables

eat this:

for kids!


we'll tell you why!

24 seasonal





12 EDITOR-IN-CHIEF Shirley Axe

Healthy Ideas for your...




4 Get Heart Smart 5 Heart Health Label Lingo 31 Healthy Kids Summits 32 Take a Stand Against Sitting 33 Effects of Aspirin on Heart Health



Kids 27 Play With Your Food

8 11 12 20 37


Shopping Cart The Sweet News About Chocolate Supplements: Fill the Gaps Kale: A New Green on the Scene Eating Healthy on a Budget: Tuna Umami: Savor the Flavor


Kitchen A Taste of India Is It Time for a Pantry Raid?




Choose Chili for Nutrition with a Kick


• Organic vs. Non-Organic

Save more on your winter recipes when you choose GIANT Brand quality products...for less!

this issue is where it all begins! From overhauling your pantry to rethinking the way you look at fruits and vegetables, we’ve got

COPY EDITORS Wendy Cray Kaufman Julia Mosemann

All you have to do to get started is simply turn the page!

PHOTOGRAPHY Alysha Yoder Brian Donnelly Studio CONTRIBUTING WRITERS Larissa Chapkovich Lisa Coleman, MS, RD, LDN Sylvia Emberger, RD, LDN Sarah Glunz, MS, CNS Eric Henkle, Chef Wendy Cray Kaufman Daniel Keebler, Chef J. Michael McGowan Julie Menounos, MS, RD, LDN Melanie Mnich Julia Mosemann Mary Ann Moylan, RD, LDN, CDE Tracy Pawelski Mehreen Qureshi, MD Thao Tran, Pharm.D. Candidate Sylvia Warner, MEd, RD, LDN Valerie Waters, RD

CONTACT US: Giant Food Stores, LLC Consumer Affairs Department P.O. Box 249 • Carlisle, PA 17013 1-888-81-GIANT

a look at our next issue... • Useful Kitchen Utensils

you think? New hopes, new challenges, new goals to set…and

lots of new ideas, recipes and more to keep you on your toes and

sneak peek:

• Women’s Thyroid Health

The start of the new year brings such a feeling of possibility, don’t

CREATIVE DESIGN Dana Leeper Sherwood Jay Basinger


Roasty, Toasty Garlic

{ {

6 14 17 34

Where does the time go?

Go To for more Healthy Ideas!

moving toward a healthier you in 2013.

Happy New Year! ~The Healthy Ideas Team

GIANT’s Team of Nutritionists (Left–Right) Sylvia E. Warner, MEd, RD, LDN Mary Ann Moylan, RD, LDN, CDE Sarah Glunz, MS, CNS Valerie Waters, RD Lisa Coleman, MS, RD, LDN


lifestyle Content provided by: Mehreen Qureshi, MD, Cardiologist PinnacleHealth Cardiovascular Institute

By Julie Menounos MS, RD, LDN





Today, nearly every food product package is touting a different heart health claim. But what do they all really mean?

Nearly twice as many women in the United States die from heart disease and stroke as from all forms of cancer, including breast cancer. In fact, coronary artery disease, which causes a heart attack, is the leading cause of death for American women. Heart disease can affect women of all ages – and almost 90 percent of women have at least one risk factor—making it especially important for women to understand their risks so they get the treatment they need to stay healthy.

Heart Risk Factors

Symptoms in Women

Risk factors you can’t change

• You've been through menopause

Women having a heart attack may experience different symptoms than those traditionally associated with heart attacks in men. Heart attack symptoms in women may include:

• You’ve had a heart attack in the past

· Unusual fatigue

• Family history of heart disease • You’re over 55 years old

Heart Risk Factors

· Shortness of breath · Indigestion

Risk factors you can change, treat or control

· Anxiety

• High blood pressure

· Dizziness

• Diabetes

· Pain in the jaw, arm, back or chest

· Cold sweats

“Made with Whole Grains”

“Added fiber”



If this statement appears without more details, the product may contain more refined grains than whole grains. Look for the Whole Grain Stamp, which means a product contains at least 8 grams of whole grains per serving. Aim to consume at least 48 grams of whole grains daily.

Findings in the Journal of the Academy of Nutrition and Dietetics showed that added fiber might not promote fullness like naturally occurring fiber. Products with added fiber may also lack vitamins, minerals and nutrients found in foods naturally high in fiber. Aim to get 25–35 grams of daily fiber from whole grains, beans, fruits and vegetables.



The product must have 3 grams of fat or less per serving, but keep portion size in mind. Choose products with more polyunsaturated and monounsaturated fat than saturated or trans fat.


“No added sugar”

This means sugar wasn’t added to the product in processing or preparation. If sugar is listed on the Nutrition Facts, it comes from naturally occurring sources like fruit and milk.


“Cholesterol free”

A product with this label may have 2 grams of saturated fat or less per serving. Cholesterol is found in foods of animal origin but never from plant sources, even if they contain fat. Claim:

“Trans fat free”

If a product has less than 0.5 grams or less of trans fat per serving, manufacturers can legally state that it product has “zero” grams of trans fat. If “partially hydrogenated vegetable oil” appears in the ingredients list, artificial trans fats are present. Keep trans fat intake under 2 grams per day, especially if it’s hidden in half-gram amounts.

• Blood cholesterol level • Smoking

Beans are a good source of fiber, protein and folate. Try these spices with your favorite bean, pea or lentil!

• Physical inactivity • Overweight • Stress • Excess alcohol • Abnormal heartbeat

If you have two or more risk factors, consult your health care practitioner and find out what you can do to reduce your risk of heart disease.

If you experience any of these symptoms and feel that you are at risk for a heart attack, call 911 immediately.

Spiced Chickpeas Makes 4 ½-cup servings • Prep Time: 5 minutes • Cook Time: 30 minutes Ingredients: 1 can (15.5 oz.) chickpeas (garbanzo beans), about 1 2/3 cups 1½ Tablespoons extra virgin olive or canola oil 1/2 teaspoon paprika

Dash of cayenne pepper, or to taste 1/4 teaspoon ground cumin 3/4 teaspoon garlic powder 1/2 teaspoon sea salt (optional) Non-stick cooking spray

Preheat oven to 400ºF. Drain, rinse and dry chickpeas on paper towels. Combine olive oil and spices in a bowl. Add chickpeas and toss until evenly coated. Spread chickpeas evenly onto a baking sheet sprayed with non-stick cooking spray. Bake for 25–30 minutes until golden and crispy. Shake chickpeas around every 10 minutes for even crisping and to prevent sticking. Remove baking sheet from oven and transfer chickpeas to a serving bowl. Enjoy while warm! Per serving: 180 calories, 7g fat, 1g saturated fat, 0mg cholesterol, 26g carbohydrate, 5g fiber, 0g sugars, 6g protein

4 • • 5

kitchen By Valerie Waters, RD and Chef Eric Henkle





In one bite, you can taste the layering of culture and history that go into each plate, with traditional ingredients that reflect geographic location, religious significance and availability.

spices that give them a lower calorie content and a thumbs-up in health! Some dishes use yogurt to lend a rich, creamy consistency and tone down the heat from fresh peppers or chilies. When preparing Indian food at home, you can use reduced-fat or Greek-style yogurt to get that authentic flavor without the added fat.

Indian cuisine is among the most complex and flavorful in the world, but the benefits go far beyond taste. Indian recipes involve an impressive array of fresh vegetables, lean proteins, herbs and

In addition to fresh vegetables, vegetarian protein sources like chickpeas and lentils are also highly common in Indian fare, making it a great choice when you want to go meatless!

Some say Indian food is too spicy, too full of fat, or too complicated…we say Indian food is too delicious to miss!

Curry Yogurt Chicken Kebabs Makes 6 kebabs • Prep Time: 10 minutes + marinating • Cook Time: 20 minutes Ingredients: 1½ pounds boneless, skinless chicken breast, fat trimmed ½ cup low fat plain yogurt 1½ Tablespoons curry powder

½ teaspoon fresh ginger, minced 1 large red bell pepper 1 large mango* 6 skewers

If using wooden skewers, soak in water for at least 30 minutes. Cut the chicken into approximately 24 1-inch pieces. Combine the yogurt, curry and ginger in a bowl. Add the curry mixture to the chicken and coat well. Cover and marinate in refrigerator for at least 1 hour, no more than 3 hours. While chicken is marinating, cut the red pepper and mango, if needed, into approximately 12 1-inch pieces. When ready to cook, preheat oven to 350°F. Skewer the kebabs in this order: chicken, pepper, chicken, mango, chicken, pepper, chicken, ending in mango. Spray cooking sheet with non-stick spray. Place kebabs on the cookie sheet and cook for 15–20 minutes or until the internal temperature of a large piece of chicken is 165°F. Serve over Basmati rice and Cucumber Mango Raita. *Canned precut mango may be used. Per serving (not including rice or Raita): 150 calories, 2g fat, 0g saturated fat, 75mg cholesterol, 100mg sodium, 7g carbohydrate, 1g fiber, 6g sugars, 27g protein

Cucumber Mango Raita Makes 3 ½-cup servings • Prep Time: 10 minutes + two hour refrigeration Ingredients: ½ large cucumber 1 large jalapeno, seeded 1 cup diced mango (approximately ¾ of a mango)

2 cups low fat plain yogurt ½ teaspoon ground cumin ¼ teaspoon cayenne pepper ¼ teaspoon salt

Wash the cucumber. Shred the cucumber using a handheld shredder. Wash the jalapeno. Chop into small pieces. Puree the mango and pepper in a blender or food processor. Place the yogurt into a bowl and whisk until smooth. Add the puree and remaining ingredients and mix thoroughly. Cover and place in the refrigerator for at least 2 hours to allow the flavors to blend. Serve with the Curry Yogurt Chicken Kebabs. Can also stand alone as an appetizer served with raw vegetables or whole wheat pita chips. Per serving: 60 calories, 1g fat, 0.5g saturated fat, 5mg cholesterol, 140g sodium, 9g carbohydrate, 0g fiber, 5g sugars, 4g protein

6 • • 7

shopping cart By Sarah Glunz, MS, CNS


sweet news ABOUT


Chocolate elicits a response unlike any other food. In fact, cacao – the ingredient that gives chocolate its characteristic taste – was once so revered that it was considered a food of the gods and used as a form of currency. But cacao in its purest form is dry and bitter, which is why sugar and milk are added to create a range of flavors from milk chocolate to rich, dark chocolate.

We know chocolate tastes good, but can it be good for you too? Here are some ways to make chocolate part of a healthy diet: 1 Choose dark instead of milk chocolate. Dark chocolate typically contains at least 50% cacao, so it also has less sugar than milk chocolate – as much as 13g less per ounce. 2 Look for chocolate with the highest percentage of cacao. The higher the percentage of cacao, the higher the percentage of antioxidants. Cacao contains antioxidants called flavonoids, which may contribute to maintaining a healthy immune system as well as a healthy heart and brain. They also neutralize free radicals that may damage cells.

CHALLENGE your THOUGHTS on CHOCOLATE! Don't be afraid to experiment.

Try these unexpected ways to include cocoa or chocolate in savory dishes:

Add a little unsweetened cocoa to your favorite smoky or spicy recipes and see what new flavors you uncover.

• Mix cocoa powder with other dry spices and use as a dry rub for meats and poultry. Try our Cocoa Chicken in Meal Plan 1. • Mix cocoa powder with other dry spices as seasoning over roasted vegetables.

Spices that pair with chocolate: Smoky: Chipotle Cumin Paprika

SPICY: Cayenne Chili Pepper

• Add shaved bittersweet chocolate to tomato-based pasta sauces, BBQ or chili recipes for a smoky, slow cooked flavor. • Mix a little in with vinegar-based salad dressing to help lower the acidity.

Dark Chocolate Muffins

{ Chocolate for breakfast? You bet! {

Makes 12 muffins Prep Time: 15 minutes • Cook Time: 20 minutes 1 cup whole wheat flour

½ cup

unsweetened applesauce

1/2 cup chocolate whey protein powder (we used Designer Whey)

¾ cup

skim milk

½ teaspoon

1 teaspoon baking powder

3 large egg whites (or 6 Tablespoons egg substitute)

3 Watch serving size. Chocolate is not a low-calorie food, so be mindful about sticking to a 1-ounce serving.

1 teaspoon baking soda

¾ cup coffee yogurt, nonfat

4 Think beyond the bar. Cooking with chocolate isn’t limited to your favorite sweet dessert. Try using unsweetened cocoa powder, which is 100% cacao, to add richness to chili, stew, and grilled or roasted meats.

6 Tablespoons cocoa powder

½ cup dark chocolate, chopped (we used 72% cocoa)

1/2 cup



maple syrup

1 teaspoon


½ cup walnuts, chopped

Heat oven to 325˚F. Coat muffin pan with nonstick spray. Combine flour, protein powder, salt, baking powder, baking soda and cocoa powder in a large mixing bowl. In a separate bowl, combine maple syrup, applesauce, milk, vanilla, egg whites, and yogurt. Add wet ingredients to dry ingredients and stir well to combine. Stir in the chocolate and walnuts. Fill the muffin cups ¾ full with batter. Bake for 20 minutes or until toothpick comes out clean. Per serving: 180 calories, 6g fat, 1g saturated fat, 10mg cholesterol, 280mg sodium, 28g carbohydrate, 3g fiber, 7g protein

Note: Protein powder can help to increase the protein and decrease the carbohydrates in a recipe. To make this recipe without protein powder, increase the flour to 1½ cups.

8 • • 9


shopping cart


THREE NEW WAYS to Enjoy Your Supplements

{ {

By J. Michael McGowan



Vitamins and minerals are essential nutrients for good health.



VITAMELTS A line of great tasting, smooth dissolving supplements.


Seven delicious gummy supplements in natural fruit flavors.

Full strength formula, in just one small softgel per day. † These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.


EXPIRES 04/30/13

SAVE $100 on any One (1) Nature Made® Product

Coupon good only in USA for product/quantity indicated. LIMIT ONE COUPON PER PURCHASE. Any other use constitutes fraud. Void if copied, transferred, sold, or where prohibited, restricted, or taxed. Consumer pays sales tax. Retailer: Pharmavite LLC will reimburse an authorized retailer of our product the face value of this coupon, plus 8¢ handling, if submitted in compliance with our redemption policy, available upon request. Mail to CMS Dept. #31604, Pharmavite, 1 Fawcett Drive, Del Rio, TX 78840. Cash value of .001¢. ©2012 Pharmavite LLC.

WITHOUT THEM, OUR BODY CANNOT FUNCTION PROPERLY. They are ‘catalysts’ in our body, which means they work to regulate many body processes and assist with delivering energy (from the foods we eat) to our cells. According to National Health and Nutrition Examination Survey 2005-2006, Americans are not meeting their daily nutritional requirements with food and are falling short in some key vitamins and minerals such as calcium, vitamin E and magnesium. In fact, many of us are already taking a nutritional supplement. According to the Centers for Disease Control and Prevention, 40 percent of men and women in America are currently taking a multivitamin. A daily multivitamin can help fill in the gaps that may exist in one’s diet. It is important to understand, however, that vitamin, mineral or nutritional supplements are not a substitute for a healthy diet. It is best to try to receive the nutrients we need from a variety of foods, and supplement accordingly. Supplementation may be especially important for certain individuals or special populations, such as older adults (over age 50), vegetarians/vegans, individuals with lactose intolerance or women who are pregnant or breastfeeding. Remember, be sure to check with your physician or preferred health care provider before starting a supplement regimen. This is especially important if you are at risk for any health condition or disease, are pregnant, and/or are taking prescription medication. A daily multivitamin for your age/gender can be the foundation of a regimen. While it may help to do some research on your own, it is important to discuss your health history, primary health concerns, medication use, etc., with a trained health care professional, such as a registered dietitian, who can help customize a regimen for you. • 11

shopping cart By Larissa Chapkovich


After spending years garnishing your meal instead of being part of it, kale has found its way into the spotlight as a versatile, much-loved vegetable. And kale’s popularity is with good reason – it’s easy to prepare and packed with nutrition. Rich in vitamins A, C and K, which help to promote a strong immune system, kale is also a good source of calcium and potassium.

Bake the whole bunch.


a new green on the scene

Serve as a salad green.

Kale chips may not look like regular chips, but even the pickiest eaters agree: they’re totally snack-worthy. Start with our recipe, then try flavoring your chips with different herbs and spices.

But first, massage kale leaves to break down tough tissues. This is as simple as it sounds: with ribs removed, rub kale with your hands. In minutes, you’ll notice darker, smoother leaves – a sign that the tissues (and bitter flavor) are tamed.

Make a simple sauté.

Think breakfast.

A little oil, salt and pepper are all it takes to create a superfood side dish. Add variety with garlic, lemon juice and vinegar.

Toss a handful of finely chopped kale leaves into a smoothie or add kale to your morning omelet.

Kale Chips Makes 6 1-cup servings Prep Time: 10 minutes Cook Time: 10 minutes Ingredients: 1 pound fresh kale 2 Tablespoons ½ teaspoon


Use in soups, stews or casseroles. Since it retains its texture during cooking, kale makes a hearty addition to baked or slow-cooked meals.


a healthier way to crunch!

olive oil salt

Preheat oven to 400°F. Wash kale and dry with paper towels or in a salad spinner. Make sure kale leaves are completely dry before baking since extra moisture prevents the kale from getting crispy. Remove stems and tear leaves into small, bite-sized pieces. Spread pieces on a rimmed baking sheet and drizzle with olive oil. Toss until well coated and spread evenly on baking sheet so that no pieces are overlapping. Sprinkle with salt. Bake for 10 minutes or until crisp. Per serving: 70 calories, 5g fat, .5g saturated fat, 0mg cholesterol, 220mg sodium, 6g carbohydrate, 1g fiber, 0g sugars, 2g protein

12 • • 13

kitchen By Wendy Cray Kaufman

Is your kitchen in chaos?

Are your cabinets a catastrophe? If you’re not even sure what you might find in the back of your food storage area, it just might be time for a pantry raid! Out with the old. Cream of mushroom soup from 2001: We’re talking to you. Nobody wants to feel wasteful, but when a food is past its prime, it’s time to go. Toss out the old or donate what you won’t use, then get cooking. Dedicate a week or two to using up what you can, then start anew with a fresh stock-up on things you really need for day-to-day use.


In with the new…within reason. Having a fully stocked pantry can make meal planning so much easier, but that doesn’t mean you need to stock up for an entire year. Focus on one season at a time: your food preferences most likely change as the weather does anyway, so stocking up too far ahead can easily result in unused foods. Stockpile soup ingredients, canned vegetables and baking supplies in the fall and winter, and keep things lighter with shaped pastas, salad ingredients, and lighter fare for spring and summer. Keep in mind: there is no food that doesn’t eventually spoil, and that includes rice, flour, grains, herbs and spices.

OUT WITH THE OLD! Check expiration dates regularly Proper storage is everything. All products in your pantry will benefit from being stored in a cool environment with no direct light. Don’t store edible items near sources of heat, steam or dampness. Feel the walls of your pantry to ensure there is no warmth from appliances like water heaters, ovens or refrigerator coils. Keep foods fresh by storing in airtight jars after opening, and take the time to rotate new products as you add them to your pantry so nothing gets forgotten.

PA N T R Y R A I D ? Coupons and sales are one way to save money on your weekly groceries, but keeping an organized pantry with little to no waste is the #1 way to keep your grocery budget in check!

14 • • 15


roasty, toasty

By Lisa Coleman, MS, RD, LDN


fresh from the oven!

Garlic is beloved throughout the world as an inexpensive culinary mainstay that complements countless dishes, sauces and marinades. It is even being studied for possible health benefits, including antioxidant and antifungal properties, as well as anticancer and antihypertensive effects.

So, what’s not to love? Well, there is the little problem of garlic breath…nobody likes that, right? If you’re a garlic lover that isn’t so fond of smelling like a garlic lover, there is good news: the chemical compounds in garlic that cause its unique smell can be dramatically reduced by simply roasting it in the oven! You’ll start with pungent, peppery cloves, and end with sweet, caramelized, spreadable cloves with a nutty, buttery flavor like no other.

how to roast garlic: Ingredients: 2 heads of garlic

© 2012 Wm. Wrigley Jr. Company. All rights reserved. Extra, Polar Ice and all affiliated designs are trademarks of the Wm. Wrigley Jr. Company.

2 teaspoons olive oil Preheat oven to 400˚F. Cut ¼ inch off the pointed top of the garlic head (leave the bulb intact but expose the cloves). Place head, cut side up, in a small baking dish. Drizzle with olive oil. Roast until garlic cloves are soft and golden brown, approximately 45–60 minutes. Allow garlic to cool. Squeeze garlic from papery white skin.

what to do with it: • Smear on warm, crusty bread • Whisk into a vinaigrette dressing • Blend into hummus or bean dip • Combine with basil, pine nuts, olive oil and Parmesan cheese to make fresh pesto • Mix into whole wheat pasta with olive oil and vegetables

the possibilities are endless!

Make a smart choice with Extra® gum for a deliciously simple way to stick to your resolutions!




on any 15-stick pack of Extra gum ®

MANUFACTURER’S COUPON EXPIRES MARCH 31, 2013 DO NOT DOUBLE Maximum Value: $1.39. $_________ RETAILER: Please write in retail price paid. CONSUMER: Limit one coupon per purchase while supplies last. Offer only valid on the purchase of any 15-stick pack of Extra gum. Any other use constitutes fraud. Cannot be combined with any other coupon or offer. Valid only in the continental US and AK and HI. Void if reproduced, copied, transferred or expired and where prohibited, taxed or restricted. Consumer pays any sales tax. RETAILER: Wm. Wrigley Jr. Company will redeem coupons for up to $1.39 plus 8¢ handling in accordance with our coupon redemption policy. Cash value 1/20 of 1¢. Proof of sale may be required. Mail coupons and obtain coupon policy from: Wm. Wrigley Jr. Company, Post Office Box 880479, El Paso, TX 88588-0479. © 2012 Wm. Wrigley Jr. Company. All rights reserved. Extra, Polar Ice and all affiliated designs are trademarks of the Wm. Wrigley Jr. Company. • 17

celebration By Mary Ann Moylan, RD, LDN, CDE and Chef Dan Keebler

i l i ch

e s oo h c

k c i k a h t i w on i t i r t u n for A piping hot bowl of chili is a winter weather staple. Perfect for a game-day party or one-dish weeknight dinner, chili can be endlessly customized with different meats, vegetables and toppings. You may be surprised that with the right ingredients, a hearty chili can be as nutritious as it is delicious. Here are a few ways to pack your bowl with nutrient-rich flavor, while keeping fat, calories and sodium in check:

1) If using meat, make it lean. Chicken, turkey and extra lean beef are low in fat and cholesterol and high in protein. Since beans are also a good source of protein, you won’t miss out on this vital nutrient even if you make vegetarian chili. 2) Add a variety of fiber-filled beans, like kidney, pinto, garbanzo, navy and cannelloni. Fiber makes you feel full and slows the rate at which sugar is absorbed into the bloodstream, keeping blood sugar levels from rising and falling too quickly. Limit sodium from canned beans by rinsing before adding. 3) The more color, the better. Choose a variety of fruits and vegetables, including carrots, green peppers, onions and tomatoes, or even butternut squash, pineapple or pumpkin. This will boost vitamin, mineral and antioxidant levels, which promote a healthy immune system. 4) Spice it up! Chili powder and cumin give chili its traditional kick, but you can also use other herbs and spices to add flavor without adding fat or calories. Try a pinch of cayenne for extra heat or experiment with different seasonings like cinnamon, garlic and unsweetened cocoa powder for richer, more complex flavors.

18 •

White Chicken Chili Makes 10 1½-cup servings Prep Time: 10 minutes • Cook Time: 1 hour 20 minutes 1½ lbs boneless, skinless chicken breast halves (or turkey breast) 2 Tablespoons canola oil 3 cups chopped yellow onion 1½ cups chopped green peppers 4 garlic cloves, minced 2 Tablespoons chili powder 1 Tablespoon ground cumin ½ teaspoon cayenne pepper 2 (14.5 oz) cans diced tomatoes, with liquid

2 (10.5 oz) cans reduced sodium condensed chicken broth 2 cups water 1 (6 ounce) can tomato paste 1 bay leaf 2 (15 oz) cans reduced sodium garbanzo beans, rinsed and drained Salt and pepper (optional)

CHECK OUT OUR SPICY BEEF CHILI in our recipe center online!

Cut chicken into ½-inch cubes. Heat oil in large pot over medium heat. Add onion, green pepper and garlic; cook over medium heat for 10 minutes or until onion is tender. Add chicken, cook and stir constantly for 4 minutes or until chicken is lightly browned. Add the remaining ingredients and bring to a boil. Reduce heat, cover and simmer for 40 minutes, stirring occasionally. Add beans. Cook, uncovered for 20 minutes, stirring occasionally. Remove bay leaf before serving. Per serving: 260 calories, 5g fat, 1g saturated fat, 30mg cholesterol, 540mg sodium, 33g carbohydrate, 7g fiber, 20g protein

Vegetarian Chili Makes 8 1½-cup servings Prep Time: 10 minutes • Cook Time: 30 minutes 1 Tablespoon olive oil 1 cup chopped green pepper 1 cup chopped red or orange pepper 2 cups chopped onion 1 cup sliced mushrooms 3 garlic cloves, minced 4 cups water, divided 1 1/2 cups corn kernels, frozen or canned, drained and rinsed1 1/2 2 Tablespoons sugar 2 Tablespoons chili powder

2 Tablespoons Worcestershire sauce 2 cans (14.5 oz.) unsalted diced tomatoes, undrained 1 can (15 oz.) black beans, rinsed and drained 1 can (15 oz.) cannellini beans or white beans, rinsed and drained 1 can (6 oz.) tomato paste ½ cup (2 oz.) reduced fat shredded cheddar cheese (optional)

Heat oil in a large pot over medium high heat. Add peppers, onion, mushrooms and garlic; sauté for 3 minutes or until tender. Add 3 cups water, corn, sugar, chili powder, Worcestershire sauce, tomatoes, black and cannellini beans and stir to combine. Combine remaining cup of water and tomato paste in a bowl, stirring with a whisk until blended. Stir tomato paste mixture into bean mixture. Bring to a boil, then reduce the heat and simmer for 5 minutes or until thoroughly heated. Ladle soup into bowls. Top with cheese, if desired.

Per serving: 250 calories, 4g fat, 1g saturated fat, 5mg cholesterol, 560mg sodium, 42g carbohydrate, 10g fiber, 13g sugars, 12g protein • 19

Makes 4 3 oz. patties Prep Time: 10 minutes • Cook Time: 10 minutes Ingredients: 2 cans (5 oz. each) chunk light tuna, drained 1 Tablespoon lemon juice 1/4 cup plain bread crumbs 1 large egg 1/4 cup sliced green onions 1/4 teaspoon ground black pepper Cooking spray or oil In a medium bowl, mix together all ingredients except cooking spray. Divide the mixture into 4 parts and form each into a patty. Lightly coat a nonstick skillet with cooking spray or oil and heat on medium high. Gently place the patties in the pan and cook until browned, 3–4 minutes on each side. Serve hot. Serving suggestion: Serve patties on buns with tomato slices, lettuce and mayonnaise.

meal plan

meal plan

{pineapple rice }


{cocoa chicken }


Per serving: 130 calories, 2.5g fat, .5g saturated fat, 85mg cholesterol, 390mg sodium, 6g carbohydrate, 0g fiber, 1g sugars, 19g protein

{strawberry shortcakes }

The Dietary Guidelines for Americans recommends eating about 8 ounces of seafood per week to promote heart health. Consistent evidence shows that the health benefits of eating seafood outweigh the health risks of methyl mercury found in seafood. Some types of fish and seafood contain lower levels so choose a variety of seafood, rather than just a few choices, to reduce the amount of methyl mercury you might consume. Canned tuna is an inexpensive, excellent source of lean protein that can be one of

Tuna Patties


Canned tuna is packed with protein, provides omega3s, and is an easy ingredient to keep on hand. But when you think of serving canned tuna, is tuna salad the only dish that comes to mind? For a change, how about tuna patties, lightly seasoned and browned? Serve them plain, topped with a slice of cheese or on a bun with tomato and lettuce.

your options.


heart healthy tuna

{roasted green beans }

eating healthy...on a budget!

meal plan

meal plan

By Sylvia B. Emberger, RD, LDN


shopping cart holiday

$ .60 Approximate cost per recipe based on average price of ingredients at GIANT

20 •

1/4 cup thinly sliced scallions

1/2 cup chopped red bell peppers 1/2 teaspoon baking soda 1 large egg 3 cups sliced strawberries Whipped light cream

meal plan

meal plan

{southwestern meatballs }

{baked tortilla chips }

Per serving: 160 calories, 4.5g fat, 1g saturated fat, 75mg cholesterol, 140mg sodium, 5g carbohydrate, 1g fiber, 3g sugars, 24g protein

Makes 4 4-ounce servings Prep time: 10 minutes Cook time: 25 minutes



Heat oven to 375°F. Lightly coat baking dish with oil or cooking spray. Rub chicken with oil, garlic and orange zest. Combine remaining ingredients in a small bowl and sprinkle over chicken. Place chicken in baking dish and bake for 25 minutes or until internal temperature reaches 165°F on meat thermometer.

1 lb fresh green beans 1 Tablespoon olive oil 1/4 cup pecan pieces 2 Tablespoons chopped shallots 1/2 teaspoon dried oregano leaves 1/2 teaspoon freshly ground black pepper

1 lb boneless, skinless chicken breast 1 teaspoon olive or canola oil 1 teaspoon crushed garlic ½ teaspoon orange zest 1 Tablespoon brown sugar, lightly packed 1 Tablespoon unsweetened cocoa powder 1 teaspoon chili powder ½ teaspoon ground cinnamon 1/8 teaspoon ground cumin

{football brownies }

{mock-a-mole }

Per serving: 120 calories, 9g fat, 1g saturated fat, 0mg cholesterol, 10mg sodium, 10g carbohydrate, 4g fiber, 4g sugars, 3g protein

Makes 4 3/4-cup servings Prep time: 5 minutes Cook time: 15 minutes

meal plan

meal plan



Preheat the oven to 400°F. Trim the ends of the green beans and place on baking sheet. Toss beans with olive oil and spread out evenly on baking sheet. Roast for 8 minutes, then add pecans and shallots and continue roasting another 5 minutes or until beans are lightly browned and crisp tender. Remove from oven, sprinkle with oregano and black pepper before serving.

roasted green beans

Per serving: 160 calories, 7g fat, 1g saturated fat, 15mg cholesterol, 75mg sodium, 22g carbohydrate, 1g fiber, 11g sugars, 3g protein

Makes 12 1-cup servings Prep time: 10 minutes Cook time: 15 minutes

Preheat oven to 350°F. Lightly coat a 12-cup muffin pan with oil or cooking spray. In a medium bowl, mix flour, sugar, and oil until crumbly. Remove and reserve ¼ cup of crumbs for topping. In a 2-cup measure, combine buttermilk, vanilla, baking soda and egg and mix well. Pour liquid into flour mixture and stir until just combined. Divide batter among muffin cups, filling each about halfway. Sprinkle each with 1 teaspoon of reserved topping. Bake for 15 minutes or until toothpick inserted into center comes out clean. Cool cakes slightly and remove from pan. Serve with sliced strawberries and whipped cream.

1 1/4 cups all-purpose flour ½ cup granulated sugar 5 Tablespoons canola oil 3/4 cup buttermilk 1 teaspoon vanilla extract

strawberry shortcakes

cocoa chicken

Per serving: 210 calories, 1.5g fat, 0g saturated fat, 0mg cholesterol, 160mg sodium, 44g carbohydrate, 4g fiber, 8g sugars, 5g protein

Makes 4 1-cup servings Prep time: 5 minutes Cook time: 30 minutes

In a medium saucepan, combine the rice, water and salt. Bring to a boil and then reduce heat to a simmer and cover. Simmer for 30 minutes until rice is tender and the liquid is mostly absorbed. Fluff the rice with a fork and add in pineapple and bell pepper. Cover and allow to warm throughout. Top with scallions and serve.

1 cup pineapple chunks in juice, drained

1/4 teaspoon


brown rice

2 cups water

1 cup

pineapple rice


1/4 teaspoon

½ teaspoon ground cumin ¼ teaspoon dried oregano Sauce: 2 cans (6 oz each) tomato paste 1 1/2 cups water 2 teaspoons chili powder 1/4 teaspoon chipotle chili powder 1 teaspoon onion powder 1/4 teaspoon garlic powder 1 Tablespoon cider vinegar

comfort soups

comfort soups

{beef barley soup }

{ sweet corn & shrimp chowder }

Per serving: 90 calories, 3g fat, 1g saturated fat, 35mg cholesterol, 50mg sodium, 7g carbohydrate, 1g fiber, 2g sugars, 8g protein

Makes 18 2-meatball servings Prep time: 20 minutes • Cook time: 20 minutes



Preheat oven to 375˚F. Lightly coat a large baking sheet with oil or cooking spray. In large bowl, combine ingredients for meatballs. Form into 36 1-inch balls and place on baking sheet. Bake for 20 minutes or until internal temperature reaches 165˚F. While meatballs are baking, combine ingredients for sauce in a medium saucepan. Cover and simmer until hot, stirring occasionally. Serve meatballs with sauce for dipping.

Meatballs: 1 can (8 oz) yellow corn, no salt added, drained 1 ¼ lb ground turkey 93% lean/7% fat 1 jalapeno pepper, seeded and diced 1 teaspoon crushed garlic 1 Tbsp finely chopped fresh parsley or cilantro ¼ cup chopped scallions ¼ cup bread crumbs 1 large egg

southwestern meatballs

Per serving: 140 calories, 5g fat, 0.5g saturated fat, 0mg cholesterol, 360mg sodium, 21g carbohydrate, 3g fiber, 1g sugars, 4g protein

Makes 10 8-chip servings Prep time: 10 minutes Cook time: 10 minutes

Preheat oven to 350°F. Combine oil, salt and lime zest. Lightly brush both sides of each tortilla with the oil mixture. Cut each tortilla into 8 wedges and arrange in a single layer on a cookie sheet. Bake for about 5 minutes, flip and bake for another 5 minutes or until lightly brown. Remove from oven and cool for 5–10 minutes, or until crisp. Serve with our mock-a-mole or salsa.

1/4 teaspoon lime zest

canola oil

1 2/3 cups all-purpose flour 1/2 teaspoon baking powder 1/4 teaspoon salt 1/4 cup confectioner’s sugar 1/4 teaspoon vanilla extract Water

{beet borscht }

{chicken orzo soup }

Per serving: 15 calories, 0g fat, 0g saturated fat, 0mg cholesterol, 95mg sodium, 3g carbohydrate, 1g fiber, 1g protein

Makes 6 1/4-cup servings Prep time: 10 minutes

comfort soups

comfort soups



In a large pan, combine the asparagus with 1/2 cup of water and bring it to a boil. Reduce the heat and simmer, until the asparagus is tender but crisp, about 6 minutes. Drain and run cold water to cool and stop the cooking process; pat dry to prevent a watery dip. In a food processor, pulse the asparagus, cilantro, garlic, lime juice and salt. Pulse until the dip is the consistency you desire. Gently stir in chunky salsa, drained of liquid, and transfer to a serving bowl. Cover and refrigerate, until chilled, about 1 hour.

8 oz frozen asparagus spears, trimmed and chopped 1 Tablespoon fresh cilantro leaves 1 teaspoon minced garlic cloves 1 teaspoon lime juice 1/4 teaspoon salt 1/2 cup fresh Salsa (regular or hot, or Nature's Promise organic), drained


Per serving: 120 calories, 4.5g fat, 3g saturated fat, 15mg cholesterol, 60mg sodium, 19g carbohydrate, 1g fiber, 9g sugars, 2g protein

Makes 24 1-brownie servings Prep time: 10 minutes • Cook time: 10 minutes

Preheat oven to 350ºF. In a bowl, cream butter and sugar until light and fluffy. Add corn syrup and egg; beat well. Stir in melted chocolate, vanilla and coffee extracts. Combine flour, baking powder and salt; blend into chocolate mixture. Drop by tablespoons 2 inches apart onto greased baking sheets (if making for a football party, use 2 spoons to form into football shapes). Bake for 10 minutes or until edges are firm. Remove to wire racks to cool completely. In a small bowl, combine confectioners sugar and vanilla extract. Add water a few drops at a time until consistency is just thin enough to drizzle over brownies or decorate brownies to look like footballs.

1/3 cup butter, softened 3/4 cup sugar 1/3 cup light corn syrup 1 egg 3 squares (1 oz each) unsweetened chocolate, melted 1 teaspoon vanilla extract 1 teaspoon coffee extract (optional)

1 package (10 ct) Nature’s Promise Whole Wheat tortillas 1 Tablespoon

football brownies

baked tortilla chips

2 cups fat-free half and half 1/4 cup cornstarch 3 cups sweet corn kernels (frozen or canned) 1 lb cooked and peeled small shrimp 1/4 teaspoon cayenne pepper 1/2 teaspoon dried basil

1 bay leaf 1 teaspoon olive oil 1/4 lb beef chuck, in 1/4-inch cubes 1/4 cup chopped fresh dill Freshly ground black pepper

Per serving: 170 calories, 2.5g fat, .5g saturated fat, 15mg cholesterol, 590mg sodium, 26g carbohydrate, 5g fiber, 4g sugars, 9g protein

Makes 4 10-ounce servings Prep time: 5 minutes • Cook time: 15 minutes

Soak mushrooms in 1/2 cup of hot chicken broth for 10 minutes. Remove mushrooms from broth, rinse to remove dirt or grit and chop into large pieces. Filter or decant broth. Combine barley, 2 cups of broth, mushrooms, the filtered broth, carrots, garlic and bay leaf in a 3 or 4 quart microwave-safe bowl and cover tightly with microwavable plastic wrap. Cook at 100% for 14 minutes. While barley is cooking, sauté chuck cubes in a large skillet over medium-high heat until evenly browned. Add remaining 1 ½ cups broth to skillet and stir. Remove barley from microwave. Uncover and discard bay leaf. Add dill and cooked chuck. Season with pepper and serve hot.

4 cups Nature’s Promise low-sodium chicken broth, divided 1/4 cup dried mushrooms of your choice 1/2 cup barley 1 medium carrot, trimmed, peeled and sliced in thin rounds 2 cloves garlic, smashed and peeled

beef barley soup

Per serving: 150 calories, 3g fat, 1g saturated fat, 85mg cholesterol, 440mg sodium, 18g carbohydrate, 2g fiber, 5g sugars, 12g protein

Makes 12 1-cup servings Prep time: 20 minutes • Cook time: 30 minutes

In a large stockpot, heat butter over medium heat and sauté onions, celery, bell pepper and garlic until softened. Add chicken broth and potatoes. Cook 15 minutes or until potatoes are soft. Whisk cornstarch into half and half and add to stockpot along with corn. Cook until thickened. Add shrimp and simmer until cooked through. Season with cayenne and basil.

1 Tablespoon butter 1 cup diced onion 1 cup diced celery 1/2 cup diced red bell pepper 1 tsp chopped garlic 4 cups Nature’s Promise low sodium chicken broth 2 cups cubed potatoes

sweet corn and shrimp chowder 1 Tablespoon lemon juice 1/2 teaspoon ground black pepper 4 teaspoons light sour cream or yogurt 2 Tablespoons chopped fresh dill

Per serving: 400 calories, 9g fat, 1g saturated fat, 65mg cholesterol, 810mg sodium, 37g carbohydrate, 4g fiber, 4g sugars, 46g protein

Makes 4 1½-cup servings Prep time: 5 minutes • Cook time: 20 minutes

Cook orzo in a pot of boiling salted water until just tender, about 6–7 minutes. Drain well. Heat oil in a large saucepan or a medium soup pot over medium heat. Add leeks, carrots, celery and garlic and sauté for 3–4 minutes. Add chicken and sauté 1 minute more. Add broth and simmer until chicken is cooked through. Stir in the orzo and season with salt and pepper and simmer for 5 minutes longer. Top with parsley leaves. Ladle into soup bowls and serve.

3/4 cup orzo 2 Tablespoons olive oil 1 medium leek, thinly sliced 3 medium carrots, roughly chopped 3 stalks celery, roughly chopped 2 Tablespoons garlic, minced 1 lb Nature’s Promise boneless, skinless chicken breast, diced 5 cups Nature’s Promise low sodium chicken broth 1/3 cup fresh parsley leaves, left whole salt and pepper to taste

chicken orzo soup

Per serving: 100 calories, 3.5g fat, 2g saturated fat, 10mg cholesterol, 340mg sodium, 15g carbohydrate, 3g fiber, 10g sugars, 4g protein

Makes 15 servings Prep time: 15 minutes • Cook time: 10 minutes

*May substitute 15 oz canned beets, no salt added, for the fresh beets and water. No need to precook beets, just grate or dice. Reserve liquid in can and add water, if necessary, to make 1 cup.

If beets are large, cut in half or quarters and place in a medium saucepan with the water. Cover, bring to a boil, reduce heat and simmer for 20–30 minutes or until beets are fork-tender. Remove beets and reserve cooking water (about 1 cup). Allow beets to cool slightly, grate or dice and return to reserved cooking water. In a small skillet, melt butter over medium heat, add onion and sauté until tender and lightly browned. Add onions and beef broth to beet mixture. Bring to a boil, reduce heat and simmer for 15 minutes. Add lemon juice and pepper. Ladle into bowls, garnish each with one teaspoon of sour cream and sprinkle with dill.

1 lb fresh beets, peeled and trimmed* 2 cups water* 1 Tablespoon butter 1 cup finely chopped onion 2 cups Nature’s Promise reduced sodium beef broth

beet borscht



By Sylvia Warner, MEd, RD, LDN


fruits & veggies



Fruits and veggies are low in fat and provide fiber and an abundance of key nutrients. Researchers are also studying the role that plant chemicals (phytonutrients) have in reducing our risk of diseases like cancer and heart disease. How about rethinking the ways you usually present fruits and veggies to your family? Having fun with your food is an easy way to include more fruits and veggies in your family meals and snacks. Remember, when kids are involved in shopping for food and planning and preparing their meals, they’re more likely to eat and to try new things. Make eating more fruits and veggies a family affair!

Puddle Day Muffins Makes 12 muffins Prep Time: 20 minutes • Bake Time: 25-28 minutes Ingredients: ¾ cup dried cranberries 2 cups whole wheat pastry flour (or white whole wheat or all purpose flour) 1/3 cup oatmeal ¾ cup brown sugar 2 teaspoons baking soda 2 teaspoons cinnamon ½ teaspoon allspice (optional) 1 teaspoon ground ginger

Let your creativity shine with our ideas for easy, edible art

and very veggie mix-ins. This food is (almost) too fun to eat!

1 cup crushed pineapple (juice pack), drained ½ cup

unsweetened applesauce

Bake a potato, and then slice in half to create a blank face. Have everyone make their own funny potato face!

1/3 cup sunflower seeds (or wheat germ) 3

large eggs

1/4 cup

canola oil

2 teaspoons


2 cups raw sweet potatoes, grated Preheat oven to 375°F. Grease or spray a 12-cup muffin tin with cooking spray. In a small bowl, cover the dried cranberries with water. Microwave on high for 1 minute, then set aside. In a large bowl, whisk together flour, oatmeal, sugar, baking soda, and spices. Stir in the sweet potatoes, pineapple, applesauce and sunflower seeds (batter will be rather dry and stiff). In a separate bowl, beat together the eggs, oil and vanilla. Add to the flour mixture and stir until evenly moistened. Drain the cranberries and stir them in. Fill muffin cups with batter. Bake 25–28 minutes, until a cake tester inserted in the center comes out clean. Remove from the oven, let cool for 5 minutes, then turn muffins out of tin to finish cooling. Keep leftover muffins in the refrigerator. Heat in the microwave for 30 seconds.

Potato Faces

Pics on page 27

Frozen Banana Bites

Peanut Butter Dippers ½ cup non-fat Vanilla yogurt ½ cup peanut butter ¼ tsp cinnamon

Younger kids can help clean, and older kids can help cut. Thread fruit onto toothpicks or wooden kabob skewers. Dip into fruited low-fat yogurt. Fruits to start with: Mandarin orange pieces Grapes Apple and pear slices Strawberries

Per serving: 240 calories, 8g fat, 1g saturated fat, 55mg cholesterol, 240mg sodium, 36g carbohydrate, 5g fiber, 5g protein

Make eating more fruits and veggies a family affair!

Veggie decoration ideas to get started: • Cherry tomatoes cut in slivers (mouth) • Carrot curls (hair) • Olives (eyes) • Broccoli or cauliflower (ears) • Avocado slices (nose)

Mix together in a small bowl. Use dip with banana chunks, apples, baby carrots or celery sticks! Per serving: 110 calories, 8g fat, 1g saturated fat, 0mg cholesterol, 80mg sodium, 4g carbohydrate, 1g fiber, 5g protein

Fruity Caterpillar

Prepare this frozen snack in 5 minutes! • Cut ripe bananas in one-inch chunks. • Put into a zip-top bag with enough orange juice to coat them (1/4 cup will do) • Shake to coat the chunks, pour off excess orange juice. • Lay flat to freeze. Your reward: frozen banana bites that have a milder taste than fresh ones and the texture of ice cream. Eat with your fingers!

Veggie Add-Ins • Stir leftover mashed or sweet potatoes into soups. • Add pumpkin puree to smoothies or to muffins as part of the liquid ingredients. • Grate broccoli stems and carrots into cole slaw. • Lunch box treat: Top the peanut butter inside a sandwich with grated carrots. Kids love the surprise texture!

28 • • 29

lifestyle holiday By Tracy Pawelski

healthy KIDS


Childhood obesity is a growing epidemic and a major health issue that continues to affect many of our customers and their families. For many, the decision to make healthy eating choices begins at the supermarket and GIANT is committed to helping the community, especially our kids, make healthier choices. As part of our leadership to connect parents, caregivers and kids to local resources and important nutrition and exercise information, GIANT has hosted several free Healthy Kids Summits over the past year. Each event is open to the public and has been held both within our stores and also at local athletic facilities and health centers. These interactive panel discussions are led by community leaders and health experts. Panelists have included nutritionists, pediatricians, school representatives, health nonprofits focused on youths, athletes and government officials. The main focus of the Healthy Kids Summits is how to make sure kids are getting

the nutrition and exercise their bodies need as they continue to grow both physically and mentally. Topics have ranged from how to combat obesity to improving school lunches to ways for kids to be active. In addition, some of the summits offer activities and exercises to get kids involved right there on the spot. In-store and on our website, we provide customers and their families a variety of resources they need in order to make healthy choices. Healthy Ideas signage on our store shelves point customers to healthier items while they shop and this Healthy Ideas Magazine offers a variety of nutritious recipe ideas. Online, our web-based Passport to Nutrition program provides a means to educate kids on nutrition and living healthy lifestyles in a fun and interactive way.

For more information about GIANT’s healthy initiatives including those designed especially for kids, visit • 31


lifestyle By Julia Mosemann

take a

Are you sitting down? Chances are, the answer is yes. On average, we sit for about 8 hours each day. And more and more studies are concluding what we’ve already suspected – all that sitting isn’t good for our health.


Research has found that too much sitting – whether at your desk, at home on the couch or in a car – can be detrimental to your health. Prolonged sitting has been linked to a number of health conditions, including obesity, high blood pressure, elevated cholesterol, diabetes and cancer.



By Thao Tran, Pharm. D. Candidate, Massachusetts College of Pharmacy, Boston

What’s more, while exercise and a balanced diet improve overall health, clocking 30 minutes at the gym can’t reverse the effects of being sedentary for long stretches of the day.

effects of aspirin on

heart health

The bottom line? It pays to take a stand against sitting. Here are a few ways to make movement a bigger part of your day:

Set reminders. Make it a point to take breaks at least once an hour, every hour. Use your phone or email to set alarms or appointments throughout the day. Then, use this time to stand, walk down the hall or get a drink of water.

Analyze your workspace. If space allows, move frequently used objects out of reach, forcing you to get out of your chair. Also consider sitting on an exercise ball (it’ll keep your core in motion) or look into the possibility of using a standing desk.

answer questions in person instead of relying completely on email. Hold on-the-go meetings, use restrooms on another floor or pace while you’re on the phone.

Rethink your leisure time. Catch up with friends over a walk instead of dinner and drinks and trade at least some of your screen time for extra activity, even if that just means getting up and moving around during commercial breaks.

Sources: Patel, A.P., Bernstein, L., Deka, A., Feigelson, H.S., Campbell, P.T., Gapstur, S.M., Colditz, G.A., & Thun, M.J. (2010). Leisure Time Spent Sitting in Relation to Total Mortality in a Prospective Cohort of US Adults. American Journal of Epidemiology, 172(4), 419-429. Van der Ploeg, H.P., Chey, T., Korda, R.J., Banks, E., & Bauman, A. (2012). Sitting Time and All-Cause Mortality Risk in 222,497 Australian Adults. Archives of Internal Medicine, 172(6), 494-500.

32 •

Impact on the heart

Walk and talk. At work,

Americans alone consume 80 million aspirin tablets in a year.

Please contact your doctor to see if you need to be on a daily dose of aspirin.

Aspirin has a wide range of benefits depending on the dose. In addition to reducing inflammation and relieving pain, studies have shown that low dose aspirin is beneficial for people who have had heart problems in the past related to high blood pressure, diabetes and high cholesterol. Aspirin works to reduce the risk of heart attacks and strokes by preventing platelets from coming together and forming clots, thus preventing arteries that carry blood to the brain and heart from being blocked.

Low-dose vs. High-dose Aspirin There are two strengths of aspirin available over the counter: Aspirin 81mg and Aspirin 325mg. The lower strength, Aspirin 81mg, could be taken daily to promote heart health. Higher doses, such as Aspirin 325mg, are used more to reduce pain and inflammation. According to The Journal of the American Medical Association, because Aspirin 325mg is a larger dose, it is associated with higher risks of stomach bleeding. Therefore, it is not recommended that high dose aspirin be taken daily for heart health. • 33

kitchen By Sylvia Emberger, RD, LDN


If you’re new to bread making, try focaccia. There are just a few ingredients and you don’t have to worry about shaping the dough into a loaf. Even experienced bread makers will find that focaccia is quick, easy to make and versatile! You can knead the dough by hand to better judge the texture and you’ll get a good workout in the process! If you choose to use a bread maker instead, take out the dough after it rises so you can roll it out and bake. Focaccia is traditionally made with all-purpose white flour. This recipe uses some whole-wheat flour for added fiber and a heartier flavor. The texture will be a bit more dense, so add just enough all-purpose flour to form a soft dough that will bake up tender.

Focaccia Makes 12 3-inch squares Prep Time: 20 minutes • Cook Time: 15 minutes

variations: Parmesan Herb: Before baking,

sprinkle dough with 2 tablespoons grated Parmesan cheese, ½ teaspoon dried oregano and ¼ teaspoon garlic powder.

Olive & Rosemary: After first rising, punch down dough and knead in ¼ cup chopped olives or 1 tablespoon chopped fresh rosemary or cloves from one head of roasted garlic.

Pizza: Before baking, sprinkle with 1/2 cup

shredded mozzarella, top with a thinly sliced tomato, sprinkle with garlic powder, basil and black pepper. (Panini: Split focaccia in half horizontally to make a sandwich. Add desired fillings and grill in a skillet or Panini press).

34 •


5 Tablespoons

1 envelope (2½ teaspoons) active dry yeast

1 ½ cups whole wheat flour

1¼ cups warm (110-115˚F) water

1½–2 cups

1/2 teaspoon

1/2 teaspoon

olive oil, divided salt all-purpose flour


Place yeast, water and honey in a large bowl. Stir to dissolve yeast and let stand 5–10 minutes or until foamy. Add 3 tablespoons of olive oil. Combine whole wheat flour, 1-cup all-purpose flour and salt and stir into liquids, beating with a wooden spoon until flour is mixed in. Turn dough out onto a work surface and work in enough of the remaining all-purpose flour by hand to make very soft, but not sticky, dough. Knead for 10 minutes until very smooth and silky. Wash and dry bowl, return to bowl and lightly coat dough with oil. Cover and let rise at room temperature until doubled in size, about 1½ hours. Coat a 10x14-inch baking pan with 1/2 tablespoon of oil. Punch down dough and turn out onto a lightly floured surface. Roll dough out to a rectangle to fit pan, let rest 10 minutes. Carefully lift dough into pan and spread out evenly. Brush top of dough with remaining 1½ tablespoons oil. Cover and let rise at room temperature until puffy, about 45 minutes. During last 10 minutes, preheat oven to 425˚F. Make ½-inch deep indentations over surface of dough using your fingertips. Bake for 12-15 minutes or until golden brown. Cool slightly before slicing. Per serving: 150 calories, 6g fat, 1g saturated fat, 0mg cholesterol, 100mg sodium, 27g carbohydrate, 2g fiber, 0g sugars, 4g protein • 35

shopping cart


By Melanie Mnich


We know that kids love learning how to make healthy choices, too, so we’ve created a magazine just for them! It’s full of food facts, recipes, exercise tips and more – all in a fun format designed just for kids.


Pick up your FREE copy and get to know the Passport Kids! IC NEW COMTY SIDE! & ACTIVI IN

calorie thin & flavor full

umami: savor the flavor We all learned about the four primary tastes in school: sweet, salty, sour and bitter. But since the 1980s, a new taste has been on the rise and experts now recognize it as the fifth primary taste. This taste is known as umami, which is a Japanese word meaning “pleasant, savory taste.” Umami is the flavor associated with most meats, fish, vegetables and dairy products. These foods are considered rich in the naturally occurring amino acid glutamate, which is what gives them their savory flavor. Many times, we add spices, sauces or other toppings to our foods. While this isn’t necessarily a bad thing, it tends to take away from the natural flavors. Because umami blends well with the other four primary tastes, it can be difficult to recognize at times. Combining two or more foods that are rich in umami intensifies the savory, mouthwatering taste. Put these items in your grocery cart and try our recipe for Beef and Mushroom Teriyaki to savor the flavor of this “new” taste firsthand!

110 calories per bagel

80 calories per slice

© Bimbo Bakeries USA. All rights reserved.





Beef Pork Chicken

Tuna Cod Shellfish

Tomatoes Mushrooms Potatoes Carrots Onions

Parmesan Cheese Soy sauce Soy products

Normally, we consider foods that have a savory taste more satisfying, so including them in your diet could help you feel fuller longer.

Beef & Mushroom Teriyaki Makes 4 10 oz. servings Prep Time: 25 minutes • Cook Time: 15 minutes Ingredients: 2 cups cooked 2 teaspoons

rice olive oil

1lb boneless beef sirloin steak or beef top round steak, 3/4-inch thick, cut into very thin strips

2 cups chopped shiitake mushrooms 2 Tablespoons 1 cup


low-sodium beef broth

1 Tablespoon lite soy sauce

½ cup chopped green onion

1½ teaspoons packed

brown sugar,

2 cups sliced carrots

1/2 teaspoon garlic powder

Prepare rice according to package directions for 2 cups cooked rice. Heat olive oil in a large nonstick skillet over medium-high heat, add beef and cook until it's well browned, stirring often. Pour off any fat. Add the onions, carrots and mushrooms to the skillet and cook for 2 minutes or until carrots are tender, but still slightly crisp. Stir the cornstarch, broth, soy sauce, brown sugar and garlic powder in a small bowl until the mixture is smooth and add to meat and vegetables. Cook and stir until the mixture boils and thickens. Serve the beef mixture over the rice. Per serving: 400 calories, 15g fat, 5g saturated fat, 75mg cholesterol, 390mg sodium, 37g carbohydrate, 4g fiber, 7g sugars, 28g protein

For more recipes visit and 36 • • 37

2013 OFF TO A

t r a t s h s fre GET

Healthnotes offers comprehensive, sciencebased health and lifestyle information. Written with you in mind, Healthnotes answers common health questions with credible,

and veggies every day. Set a goal of eating more fruits s for how to make it happen: Here are our top 10 suggestion

easy-to-understand information. Healthnotes is edited by physicians who review over 550 scientific and medical journals to keep content


1 Not a veggie fan? Focus on what you DO like, and go from there. Love lasagna? Add zucchini. Dig mac & cheese? Add squash puree.

Roast or grill both vegetables and fruits to bring out their natural sweetness. The caramelized flavor will have you looking at them in a whole new light.


3 Shred carrots or zucchini into burgers, meatloaf, and baked goods. When it comes to veggies, more is more!

Picky eaters at home? Don’t underestimate the power of the fun factor. Turn broccoli into a forest with Parmesan “snow” or arrange veggies in a rainbow shape, then talk about the importance of each color.

6 5 Thinking about trying organics? Start with the items you eat most frequently. Look for Nature’s Promise, our exclusive line of natural and organic products, including fresh produce!

10 Most of all, make fruits and veggies accessible. If they’re not in your fridge, you won’t eat them! Keep pre-washed, pre-cut veggie sticks and fruit salad in a clear container so you’ll be reminded to grab yourself a healthy snack!

38 •

Focus on vegetables as your main dish, but think beyond salads. Vegetable stir-fries and hearty soups and stews can include numerous veggies while satisfying even the biggest appetite!

8 If you’re short on time, turn to vegetables that are easy to clean and prepare, like baby carrots and grape tomatoes. Or, look for pre-cut, ready-to-cook vegetables in the Produce Department.

7 Vegetable purees make a great thickener. Use potatoes, sweet potatoes or butternut squash to add flavor, texture and nutrition to your one-pot meals!

9 While it’s not recommended to drown your veggies in sauces or cheese, a little can go a long way in making the same old sides seem new again. Try a sprinkle of Parmesan, a squeeze of lemon, some slivered almonds or orange zest.

Don't miss your chance to AR! WIN FREE PRODUCE FOR A YE

See back cover for details...

current, factual and balanced.

get 2013 ofF to a

fresh start E C U D O R P E E R F WIN FOR A YEAR! We’re here to help with your chance to win FREE produce for a year! Just purchase 10 Healthy Ideas® labeled items in one transaction with your BONUSCARD, and you’ll be automatically entered to win a year’s worth of produce! ($1000 value) No purchase necessary. Legal residents of MD, VA, PA, or WV 18 or older are eligible. Valid from 12/30/12 to 1/31/13. Odds of winning depend on number of entries. Restrictions apply. See stores for details or visit

Which products are Healthy Ideas? All fresh produce

(Excluding coconuts and avocados)

All items labeled with the Healthy Ideas shelf tag.

Look for this tag throughout the store!

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