Page 1

GATHERINGS Healthy 2019

Spaghetti Squash

Page 23

Healthy Dips

Page 8

Riced Cauliflower Page 32 Wrap It Up! Page 42


CONTENTS 8

Healthy Dips

No need to sacrifice flavor in an effort to eat healthier! Amplify your veggies with our delicious Healthy Dips. Taste the buttery goodness of Spaghetti Squash paired with Chicken Parmesan, Taco flavors and more. Use Riced Cauliflower as a base to recreate favorites like pizza and

Hummus

Baba Ganoush

Cowboy Caviar

gnocchi – then add your favorite toppings. Wrap It Up with some delicious new ideas like Zucchini Enchiladas and Cabbage Rolls. Plus, we think your kids will love helping to make Fruit Sushi – such a fun activity to enjoy on a cozy weekend indoors. As we all embark on this new year, we're in a perfect position to build a healthier eating style. Use the tools below and at ChooseMyPlate.gov to

White Bean Dip with Herbs

23

make a plan to fuel your body with nutrient-rich foods. The recipes within this

Spaghetti Squash

magazine are designed to help you get started!

COVER RECIPE

We wish you all the best in 2019! This year we're celebrating 40 years serving Kansas City, and we want to thank you and your family for choosing

Spaghetti Squash Spaghetti Squash Chicken Parmesan Taco Boats

32

Price Chopper. We invite you to join in on all the festivities throughout the upcoming year – be on the lookout for exciting deals and promotions.

Riced Cauliflower

Cauliflower Pizza Crust

42

Baked Four Cheese Garlic Spaghetti Squash

Cauliflower Fried Rice

Cauliflower Gnocchi

Wrap It Up!

Zucchini Enchiladas

BLT Wraps

Cilantro Lime Shrimp Wraps

55

Health Benefits of Citrus

64

Kids Club: Fruit Sushi

Fruit Sushi

Cabbage Rolls

Build a Healthy Eating Style

All food and beverage choices matter – focus on variety, amount, and nutrition. • Focus on making healthy food and beverage choices from all five food groups including fruits, vegetables, grains, protein foods, and dairy to get the nutrients you need. • Eat the right amount of calories for you based on your age, sex, height, weight, and physical activity level. • Building a healthier eating style can help you avoid overweight and obesity and reduce your risk of diseases such as heart disease, diabetes, and cancer. • Choose an eating style low in saturated fat, sodium, and added sugars. Use Nutrition Facts labels and ingredient lists to find amounts of saturated fat, sodium, and added sugars in the foods and beverages you choose. • Look for food and drink choices that are lower in saturated fat, sodium, and added sugar. • Eating fewer calories from foods high in saturated fat and added sugars can help you manage your calories and prevent overweight and obesity. Most of us eat too many foods that are high in saturated fat and added sugar. • Eating foods with less sodium can reduce your risk of high blood pressure. Think of each change as a personal “win” on your path to living healthier. Start with a few of these small changes. • Make half your plate fruits and vegetables. • Focus on whole fruits. • Vary your veggies. • Make half your grains whole grains. • Move to low-fat and fat-free dairy. • Vary your protein routine. • Eat and drink the right amount for you. • Support healthy eating for everyone.


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6 cans of LaCroix® Cran-Raspberry Sparkling Water 32 oz bottle of cranberry-pomegranate juice fresh mint leaves • lime wheels pomegranate seeds Mix ingredients together in a pitcher. Add mint leaves, lime wheels and pomegranate seeds.

© 2018 NATIONAL BEVERAGE CORP.

• LACROIX SPARKLING WATER

merry mimosa punch

naturally essenced sparkling water


i

Healthy

D ps Those mid-morning and mid-afternoon lulls are the perfect time for snacking, but not all snacks are created equal. We all know we should be eating more fruits and vegetables, but sometimes it can be hard to get excited about another raw veggie snack. These homemade, flavor-packed dips are the solution. Boring vegetables are elevated to become the perfect vehicles for these tasty dips!

HUMMUS INGREDIENTS • • • • • • • •

Two (15-ounce) cans chickpeas (garbanzo beans) drained, liquid reserved 2 cloves garlic, minced 11/2 teaspoons kosher salt 1/2 teaspoon ground cumin 1/ 3 cup tahini*, stirred well 5 tablespoons freshly squeezed lemon juice 1/4 cup extra-virgin olive oil, plus extra for serving Smoked paprika to taste, optional

DIRECTIONS 1.

2.

3.

Place the chickpeas in the bowl of a food processor along with the garlic, salt, and cumin. Process for 20 to 30 seconds. Scrape down the sides of the bowl, add the tahini and process for another 15 seconds. Add the lemon juice and 1/4 cup of the reserved bean liquid and process for 20 seconds, then scrape down the sides of the bowl. With the processor running, drizzle in the olive oil and process another 20 seconds or until smooth. To serve, transfer the hummus to a bowl and drizzle with additional olive oil and sprinkle with smoked paprika if desired.

*TAHINI is a condiment made from toasted ground hulled sesame. You can find it in your local Price Chopper in the condiments aisle near the olives.


HEALTHY 2019 | HEALTHY DIPS | 9


MORE FLAVOR, LESS GUILT New cauliflower-based dips are uncompromisingly delicious served hot or cold.

StonemillKitchens.com


HEALTHY 2019 | HEALTHY DIPS | 11

BABA GANOUSH INGREDIENTS

DIRECTIONS

• •

2.

• • •

• • • •

2 medium eggplants 2 cloves of garlic, pressed or minced 2 tablespoons lemon juice, more if necessary ¼ cup tahini 1/ 3 cup extra-virgin olive oil, plus more for brushing the eggplant and garnish 2 tablespoons chopped fresh flat-leaf parsley, plus extra for garnish ¼ teaspoon ground cumin ¾ teaspoon salt, to taste Pinch of smoked paprika, for garnish

1.

3.

4.

5. 6.

Preheat the oven to 450° with a rack in the upper third of the oven. Line a large, rimmed baking sheet with parchment paper to prevent the eggplant from sticking to the pan. Halve the eggplants lengthwise and brush the cut sides lightly with olive oil. Place them in the prepared pan with the halved sides down. Roast the eggplant until the interior is very tender throughout and the skin is collapsing, about 35 to 40 minutes. Set the eggplants aside to cool for a few minutes, then flip them over and scoop out the flesh with a large spoon, leaving the skin behind. Place a mesh strainer over a mixing bowl, then transfer the flesh to the strainer and discard the skins. Pick out any stray bits of eggplant skin and discard. Remove as much moisture from the eggplant as possible; let the eggplant rest for a few minutes and shake/stir the eggplant to release some more moisture. Discard all of the eggplant drippings, drain and wipe out the bowl, and dump the eggplant into the bowl. Add the garlic and lemon juice to the eggplant and stir vigorously with a fork until eggplant breaks down. Add the tahini to the bowl and stir until it’s incorporated. While stirring, slowly drizzle in the olive oil. Continue stirring until the mixture is pale and creamy, and use your fork to break up any particularly long strings of eggplant. Stir in the parsley and cumin. Season to taste with salt and more lemon juice, if you’d like a more tart flavor. Transfer the baba ganoush to a serving bowl and lightly drizzle olive oil on top, then sprinkle parsley and smoked paprika on top. Serve with accompaniments of your choice.


HEALTHY 2019 | HEALTHY DIPS | 13

COWBOY CAVIAR INGREDIENTS • • • • • • • • • • •

1 tablespoon red wine vinegar 4 tablespoons fresh lime juice 2 tablespoons extra-virgin olive oil 11/4 teaspoons kosher salt 1/2 teaspoon freshly ground black pepper Two (15-ounce) cans black beans, drained and rinsed One (17-ounce) can whole kernel corn, drained and rinsed 3 large tomatoes, diced 1/2 cup red onion, diced 1/2 cup fresh cilantro, chopped 2 large avocados, diced

DIRECTIONS 1. 2. 3.

In a large bowl, whisk together red wine vinegar, lime juice, olive oil, salt, and pepper. Add black beans, corn, tomato, red onion, and cilantro and mix to evenly combine. Gently fold in avocados. Chill in the refrigerator for one hour before serving to allow flavors to combine.


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HEALTHY 2019 | HEALTHY DIPS | 15

WHITE BEAN DIP with Herbs INGREDIENTS

DIRECTIONS

• •

2.

• • • • • •

1/4 cup extra-virgin olive oil, plus additional for topping 3 cloves garlic, minced 1 tablespoon fresh thyme, finely chopped 1 tablespoon fresh rosemary, finely chopped Two (15.5-ounce) cans cannellini beans, drained and rinsed 2 tablespoons red wine vinegar Kosher salt, to taste Freshly ground black pepper, to taste Optional toppings: pine nuts, fresh thyme, red pepper flakes

1.

Heat olive oil in a pan over medium heat. Add garlic, thyme, and rosemary and sauté for 2-3 minutes, or until garlic is fragrant and begins to soften. Transfer sautéed mixture to a food processor, then add beans, red wine vinegar, salt, and pepper. Blend on high until dip is smooth and creamy. Taste to adjust salt and pepper if needed.

If Serving Warm

Pour dip into a bowl and top with a drizzle of olive oil and any additional optional toppings. Serve with toasted baguette slices.

If Serving Cold

Pour dip into a bowl, cover and place in the refrigerator for at least an hour. Remove from the refrigerator when ready to use and top with a drizzle of olive oil and any additional optional toppings.


N AT U R A L LY S W E E T W I T H ZERO CALORIES AMERICA’S FAVORITE STEVIA SWEETENER* NATURALLY SWEET FROM THE STEVIA LEAF YOU’LL LOVE THE TASTE

Pick Nature’s Sweetness. Pick Truvia . ®

For more information about our ingredient s vi sit Truvia .com/FAQ. *AC Nielsen All Outlets Sales $ 52 Weeks Ending 3 November 2018 ©2019 Cargill, Inc. All rights reserved. Truvia® is a registered trademark of The Truvia Company LLC.


© Mondelēz International group


Enjoy delicious Simply Orange®

Honestly Simple® ©2018 Simply Orange Juice Company.


go team cheese Ultimate Wisconsin Cheese Tailgate Board INGREDIENTS LIST Crumble, chunk, slice or cube the following Wisconsin cheeses Parmesan cheese Cheddar cheese Gouda cheese Smoked String Cheese Blue cheese Vegetables Celery sticks Salami or capicola, thinly sliced Spicy brown mustard Pickled jalapeños Pickle spears Pickled hard boiled eggs, halved Pretzel rods and cracker crisps ©2018 Dairy Farmers Of Wisconsin

For cheese board: Arrange cheeses on serving board. Fill in board with vegetables, celery, salami, mustard, jalapeños, pickles, eggs, pretzels and crackers.

WisconsinCheese.com


HEALTHY 2019 | SPAGHETTI SQUASH | 23

Spaghetti Squash

In the quest to replace carbs, few stand-ins are as delicious as spaghetti squash. When roasted, it transforms to a buttery, spaghetti-like texture that can be paired with a variety of flavors. These recipes contain fatty ingredients like heavy cream and cheese, but they're balanced with the removal of pasta carbs.

Spaghetti Squash CHICKEN PARMESAN INGREDIENTS • • • • • • • • • • • •

1 medium spaghetti squash 2 tablespoons olive oil Kosher salt and freshly ground black pepper, to taste 1 cup vegetable oil 3/4 cup Italian style breadcrumbs 1/4 cup freshly grated Parmesan 2 boneless, skinless chicken breasts, cut crosswise in half 1/2 cup all-purpose flour 2 large eggs, beaten 11/2 cups tomato sauce 1 cup shredded mozzarella cheese 2 tablespoons chopped fresh parsley leaves, optional

DIRECTIONS 1. 2.

Preheat oven to 375°. Lightly oil a baking sheet or coat with nonstick spray. Cut the squash in half lengthwise from stem to tail and scrape out the seeds. Drizzle with olive oil and season with salt and pepper, to taste. 3. Place squash, cut-side down, onto the prepared baking dish. Place into oven and roast until tender, about 35-45 minutes. Remove from oven and let rest until cool enough to handle. 4. Using a fork, scrape the flesh to create long strands. 5. Heat vegetable oil in a large skillet over medium high heat. 6. In a large bowl, combine breadcrumbs and Parmesan; set aside. 7. Working one at a time, dredge chicken in flour, dip into eggs, then dredge in breadcrumbs mixture, pressing to coat. 8. Add chicken to the skillet and cook until evenly golden and crispy, about 3-4 minutes on each side. Transfer to a paper towel-lined plate. Let cool before dicing into bite-size pieces. 9. Preheat oven to broil. Lightly oil a large oven-proof skillet or baking dish or coat with nonstick spray. Add spaghetti squash to the prepared skillet or baking dish and layer with chicken and tomato sauce; sprinkle with cheese. 10. Place into oven and cook until cheese is melted and golden brown, about 2 minutes. Serve immediately, garnished with parsley, if desired.


HEALTHY 2019 | SPAGHETTI SQUASH | 25

Spaghetti Squash TACO BOATS INGREDIENTS • • • • • • • • • • • • •

1 medium spaghetti squash 2 tablespoons olive oil Kosher salt and freshly ground black pepper, to taste 1/2 cup onion, chopped 2 garlic cloves, minced 1/2 cup red pepper, chopped 1 jalapeño pepper, chopped (remove seeds for less spice) 1/2 cup canned corn, drained and rinsed 1/ 3 cup canned black beans, drained and rinsed 1/2 pound lean ground turkey 2 tablespoons taco seasoning 1/2 cup Mexican Blend shredded cheese Optional toppings: cilantro, sour cream, salsa

DIRECTIONS 1. 2. 3. 4. 5. 6. 7. 8.

Preheat oven to 375°. Lightly oil a baking sheet or coat with nonstick spray. Cut the squash in half lengthwise from stem to tail and scrape out the seeds. Drizzle with olive oil and season with salt and pepper, to taste. Place squash, cut-side down, onto the prepared baking dish. Place into oven and roast until tender, about 35-45 minutes. Remove from oven and let rest until cool enough to handle. Using a fork, scrape the flesh to create long strands. While the spaghetti squash is cooking, heat olive oil in a medium pan over medium heat. Add the onion and garlic, cooking until translucent. Add in the red pepper and jalapeño pepper, cooking for another 3-5 minutes. Stir in the corn and beans. In a separate pan, cook the ground turkey until completely cooked through and no longer pink. Stir in the taco seasonings and spices, and then add to the cooked vegetable and pepper mix. Scoop the vegetable and turkey mixture into each squash boat and top with cheese (optional). Place in the oven on low broil for 2-4 minutes until slightly browned. Top with cilantro, sour cream, salsa, or your favorite toppings!


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know?

Mushrooms are a superfood packed with more than 12 vitamins and minerals. Try blending chopped mushrooms with ground meat to reduce the fat up to 25% and add nutrition to some of your favorite dishes; like burgers, meatballs, meatloaf, tacos, lasagna, pasta sauce and more.

Find healthy recipe ideas and more at: highlinemushrooms.com


HEALTHY 2019 | SPAGHETTI SQUASH | 27

pairs perfectly with Peroni Nastro Azzurro

BAKED FOUR CHEESE GARLIC Spaghetti Squash INGREDIENTS • • • • • • • • • •

1 large spaghetti squash Freshly ground black pepper 5 cloves garlic, minced 1 cup heavy cream 1/2 cup water 1 chicken bouillon cube, crumbled 1 tablespoon fresh chives, chopped 1 tablespoon fresh thyme, chopped 1 cup shredded Italian Cheese Blend Parsley, chives, or green onions, finely chopped

DIRECTIONS 1. 2. 3. 4. 5. 6. 7.

Preheat oven to 375°. Lightly oil a baking sheet or coat with nonstick spray. Cut the squash in half lengthwise from stem to tail and scrape out the seeds. Place both halves on a baking sheet, cut side up, stabilized by a small foil ring wrapped around the bottom of each half. Sprinkle fresh cracked pepper over each half. In a large bowl, combine minced garlic, heavy cream, water, crumbled bouillon cube, chives, and fresh thyme. Mix well. Sprinkle half of the shredded cheese in the cavities of each squash halves. Divide the cream mixture on top of the cheese in each half, then top each half with remaining cheese. Roast in the oven for 40 to 50 minutes, or until the flesh of the spaghetti squash is very tender when poked with a fork. Remove from oven and serve immediately.


Get inspired with Chobani® Greek Yogurt Chobani® Greek Yogurt and Chobani® Savor™ are the secret weapons to make your favorite recipes healthier. With 75% fewer calories and 2× the protein of sour cream,* both are smart ingredients you can incorporate into your favorite recipes. Visit chobani.com/recipes for more inspiration.

White Bean Chicken Chili Yield: 8 servings INGREDIENTS

1 cup

Chobani® Non-Fat Plain Greek Yogurt 3 tbsp. canola oil ¾ cup chopped yellow onion 1 tsp. minced garlic 1 pound ½" dice boneless, skinless chicken breast 1 tsp. ground cumin 1 tsp. dried oregano ¼ tsp. cayenne pepper ½ tsp. kosher salt

½ tsp.

fresh ground black pepper 3 cups canned and rinsed cannellini beans ¼ cup canned chopped green chili peppers 2 cups low-sodium chicken stock Chobani® Savor™ Greek Yogurt topping, for serving

INSTRUCTIONS

1. Heat oil in a large pot over medium heat. Add onions and cook until soft, about 5 minutes. Stir in garlic and cook for an additional 30 seconds. 2. Stir in chicken, cumin, oregano, cayenne, salt, and pepper. Cook, stirring often, until chicken browns, about 8 minutes. 3. Add beans, chili peppers, and stock to pot. Bring to a simmer, cover, and cook for 20 minutes. 4. Remove pot from heat. Fold yogurt into chili until fully incorporated. Top with Chobani® Savor™ and serve. *Chobani® Savor ™, avg: 25 calories, 3g protein, 1g fat; sour cream: 60 calories, 1g protein, 6g fat per 2 Tbsp serving. ©2018 Chobani, LLC


Carefully curated flavors crafted to delight with

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32 | RICED CAULIFLOWER | HEALTHY 2019


HEALTHY 2019 | RICED CAULIFLOWER | 33

riced

cauliflower Cauliflower is such a versatile vegetable and can be manipulated in different ways to create a variety of meals without sacrificing flavor. The recipes in this section are intended to provide a base for you to build your own ideas from. Add your choice of toppings to the Cauliflower Pizza Crust, mix your favorite proteins into the Cauliflower Fried Rice, and try a variety of sauces on the Cauliflower Gnocchi.

cauliflower pizza crust INGREDIENTS • • • • • • •

1 head cauliflower, chopped 2 large eggs 1/2 cup shredded mozzarella cheese 2 tablespoons freshly grated Parmesan 1 tablespoon Italian seasoning Kosher salt, to taste Freshly ground black pepper, to taste

DIRECTIONS 1. 2. 3. 4. 5. 6. 7.

Preheat oven to 425°. Line a baking sheet with parchment paper; set aside. To make the cauliflower crust, add cauliflower to the bowl of a food processor and pulse until finely ground, yielding about 2-3 cups. Transfer cauliflower to a microwave-safe bowl. Cover loosely and place into microwave for 4-5 minutes, or until softened; let cool. Using a clean dish towel or cheese cloth, drain cauliflower completely, removing as much water as possible. Transfer cauliflower to a large bowl. Stir in eggs, mozzarella, Parmesan, and Italian seasoning; season with salt and pepper, to taste. Spread cauliflower mixture into a 15- by 10-inch rectangle onto the prepared baking sheet. Spray lightly with nonstick spray and bake for 12-15 minutes, or until golden. Add desired toppings. Return for 3-5 minutes to allow toppings to warm. Serve immediately.


GO AHEAD CHEESE THE DAY WE HAVE A SNACK FOR THAT


HEALTHY 2019 | RICED CAULIFLOWER | 35

cauliflower fried rice INGREDIENTS • • • • • • • •

1 head cauliflower 2 tablespoons sesame oil, divided 1 large carrot, cubed 2 garlic cloves, minced 1 cup frozen edamame 2 eggs, beaten 3 tablespoons low sodium soy sauce 1 bunch green onions, sliced thin

DIRECTIONS 1.

2.

3.

Shred cauliflower using the largest side of a grater or by pulsing some rough cut pieces in a food processor; the end product should resemble smallish grains of rice. Heat 1 tablespoon sesame oil in a large skillet over medium low heat. Add the carrot and garlic and stir fry until fragrant, about 5 minutes. Add the cauliflower, edamame, and remaining sesame oil to the pan; stir fry quickly to cook the cauliflower to a soft (but not mushy) texture. Make a well in the middle, turn the heat down, and add the eggs. Stir gently and continuously until the eggs are fully cooked. Stir in the soy sauce and green onions just before serving.


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HEALTHY 2019 | RICED CAULIFLOWER | 37

cauliflower gnocchi INGREDIENTS • • • • • • • •

1 head cauliflower, chopped 2 cups shredded mozzarella 2 egg yolks 1 cup grated Parmesan, plus more for serving 1/ 3 cup almond flour Kosher salt Marinara sauce, warmed, for serving Freshly chopped parsley, for garnish

Divide dough into 4 balls and refrigerate until firm, about 10 minutes.

DIRECTIONS 1.

Add cauliflower to the bowl of a food processor and pulse until finely ground, yielding about 2-3 cups. 2. Add an inch or two of water to a saucepan and insert a steamer basket lined with a clean dish towel or cheese cloth. The surface of the water should be under the basket; pour out some water if necessary. Bring the water to a boil over high heat. 3. Place riced cauliflower in the lined steamer basket and steam for approximately 25 minutes. 4. Let cool slightly, then use the dish towel or cheese cloth to drain cauliflower completely, removing as much water as possible. 5. Transfer cauliflower to a large bowl. 6. Melt mozzarella in the microwave for 1 minute. 7. Stir egg yolks, Parmesan, and almond flour into riced cauliflower, then season with salt. Stir in melted mozzarella. You may need to use your hands to fully incorporate all ingredients. 8. Divide dough into 4 balls and refrigerate until firm, about 10 minutes. Roll out each ball into long logs and slice into gnocchi. Gently press a fork on top of each gnocchi to create grooves. Refrigerate until ready to cook. 9. In a large pot of boiling salted water, cook gnocchi for about 30 seconds. Drain immediately. 10. Serve with marinara sauce and garnish with more Parmesan and parsley.

Roll out each ball into long logs...

...and slice into gnocchi.

Gently press a fork on top of each gnocchi to create grooves.


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NO

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NO

DISCOVER A WORLD OF TASTE *EXCEPT THOSE NATURALLY OCCURRING IN CELERY JUICE AND SEA SALT.

ADDED NITRATES OR NITRITES*


Wrap It Up!

Have fun creating these wrapped foods! Roll up tons of unique flavor to provide your body with loads of nutrients.


HEALTHY 2019 | WRAP IT UP | 43

ZUCCHINI ENCHILADAS INGREDIENTS • • • • • • • • • • • • •

1 tablespoon extra-virgin olive oil 1 large onion, chopped 2 cloves garlic, minced 2 teaspoons ground cumin 2 teaspoons chili powder Kosher salt 3 cups shredded rotisserie chicken 11/ 3 cups red enchilada sauce, divided 4 large zucchini, halved lengthwise 1 cup shredded Monterey Jack 1 cup shredded cheddar Sour cream, for drizzling Fresh cilantro, for garnish

DIRECTIONS 1.

Preheat oven to 350°. Heat oil in a large skillet over medium heat. Add onion and cook, stirring, until soft, about 5 minutes. Add garlic, cumin, and chili powder and season with salt. Cook until fragrant, about 1 minute. Add chicken and 1 cup of enchilada sauce and stir until coated.

Assemble Enchiladas 2.

3. 4. 5.

On a cutting board, use a vegetable peeler to peel thin slices of zucchini. Lay out 3 slices, slightly overlapping, and top with a spoonful of chicken mixture. Roll up and transfer to a baking dish. Repeat with remaining zucchini and chicken mixture. Spoon remaining cup enchilada sauce over zucchini enchiladas and top with both cheeses. Bake until cheese is melty and enchiladas are warmed through, 20 minutes. Top with sour cream and cilantro before serving.


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Organic Spinach

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HEALTHY 2019 | WRAP IT UP | 45

BLT WRAPS INGREDIENTS • • • • • • • •

4 slices bacon 1/2 medium lemon 1/4 cup reduced-fat mayonnaise 4 large basil leaves, finely chopped 4 large Bibb lettuce leaves 2 medium Roma tomatoes, thinly sliced 2 large hardboiled eggs, peeled and sliced 1/ 8 teaspoon freshly ground black pepper

DIRECTIONS 1. 2.

Cook bacon to desired doneness. Set aside on a paper towel-lined plate to drain excess fat. Grate 1/4 teaspoon zest from the lemon into a small bowl. Squeeze about 1 teaspoon lemon juice into the bowl. Stir in mayonnaise and basil.

Assemble Wraps 3.

Spread 1 tablespoon mayonnaise mixture on each of 4 lettuce leaves. Top evenly with tomato, egg, and bacon. Sprinkle with pepper. Wrap leaves around filling.


HEALTHY 2019 | WRAP IT UP | 47

Tips To remove leaves from head of cabbage, cut approximately 1/4" off the bottom of the head and place the whole head of cabbage in boiling water. Boil about 2 minutes. Remove from water and peel off the softened leaves. Place remaining head back in the boiling water and repeat until all of the leaves are removed. Remove any tough stems from cooked leaves. If you have some smaller leaves and still have filling leftover just overlap the leaves as needed. The rolls will still cook up perfectly.

CABBAGE ROLLS INGREDIENTS • • • • • • • • • • • • • •

1 head green cabbage 1 cup uncooked rice 1/2 pound ground beef 1 pound ground pork (or ground turkey) 2 small onions, diced 3 cloves garlic, minced 1/2 teaspoon dill weed 3 tablespoons fresh parsley One (14-ounce) can diced tomatoes 1/ 3 cup plus 11/2 cups tomato sauce, divided Kosher salt, to taste Freshly ground black pepper, to taste 1 egg 1 can Campbell's condensed tomato soup

DIRECTIONS 1.

2. 3. 4. 5.

Boil cabbage leaves about 2 minutes or until soft (see TIPS above for removing leaves). Set aside to cool. Preheat oven to 350°. Cook rice according to package directions but reduce cooking time by 5 minutes so the rice is slightly underdone. Set aside. Cook beef, pork (or turkey), onions, garlic, and seasonings until meat is cooked through. Drain fat. Add in rice, diced tomatoes, 1/ 3 cup of tomato sauce, salt, and pepper. Stir in egg. Mix 11/2 cups tomato sauce and tomato soup in a bowl. Spread a very thin layer of the tomato sauce mixture in a 9- by 13-inch baking dish.

Assemble Rolls 6. 7.

Remove or thin any thick stems on cabbage leaves. Lay a cabbage leaf flat and add 1/ 3 cup filling to the center of the leaf. Fold in the sides and roll the cabbage up. Place seam side down in the pan (see TIPS above for small leaves). Repeat with remaining cabbage. Pour remaining sauce over the cabbage rolls and cover tightly with foil. Bake 75-90 minutes. Let cool 15 minutes before serving.


HEALTHY 2019 | WRAP IT UP | 49

CILANTRO LIME SHRIMP WRAPS INGREDIENTS

DIRECTIONS

• • •

2.

• • • • • •

1 pound raw medium shrimp, peeled and deveined 2 teaspoons ground cumin Juice of 1 lime 2 tablespoons cilantro, freshly chopped, plus more for garnish 2 cloves garlic, minced 3 tablespoons extra-virgin olive oil, divided Kosher salt and freshly ground black pepper, to taste Romaine lettuce, for serving 1 avocado, thinly sliced 1/4 cup sour cream, for serving

1.

In a large bowl, stir together shrimp, cumin, lime juice, cilantro, garlic, and 2 tablespoons oil and season with salt and pepper. Toss until combined, then let marinate in the refrigerator 10 minutes. In a large skillet over medium heat, heat remaining tablespoon oil. Add shrimp and marinade and cook until pink, 2 minutes per side.

Assemble Wraps 3.

Add shrimp and avocado to lettuce, drizzle with sour cream, and garnish with cilantro.


CLEARLY ORGANIC HAS EXPANDED! Our better for you brand now features Gluten Free items as well as items that are Free From 100+ artificial preservatives and ingredients.

Clearly’s Organic products are certified organic by the United States Department of Agriculture (USDA). This means that our products are made according to the federal guidelines for organic agriculture. Farms are inspected annually to ensure the integrity of these products.

Clearly . g n i t a e r e bett

Approximately 3 million people in the United States, or 1 out of every 100, have Celiac Disease, an autoimmune intestinal disorder for which a gluten-free diet is necessary. As many as 1 in 7 people are Gluten Intolerant, or have what is now sometimes called Non-Celiac Gluten Sensitivity.

We take pride in what doesn’t go into our Clearly “Free From” items. You’ll find a wide range of products that are free from 100+ unworthy ingredients. All items with this callout contain no artificial flavors, no artificial colors and are free from 100+ preservatives and ingredients.

clearlybrand.com


*Unretouched customer photos


THIS IS NOT JUST BREAKFAST.

IT’S YOUR A.M. ATTITUDE ADJUSTER.

For quick and easy breakfast inspiration, visit smithfield.com

©2018 Smithfield Foods

Make a delicious, protein-packed Smithfield breakfast part of your morning. Because it’s no mere meal–breakfast is powerful stuff.


Protein helps fuel a full, energetic life. And good nutrition should always be delicious. That’s why thinkThin bars are packed with protein and come in a variety of decadent flavors. ®

High Protein Bars Protein & Fiber Bars Plant Based High Protein Bars GMO Free

Gluten

Free

Low GI © 2018


2G SUGAR.

PRETTY SWEET, HUH?

85% LESS SUGAR

THAN OTHER YOGURTS* *Two Good: 80 calories, 2g fat, 2g sugar per 5.3oz. Average regular yogurt: 130 calories, 2.5g fat, 16g sugar per 5.3oz. ©2018 Danone US, LLC


HEALTHY 2019 | CITRUS | 55

Health Benefits of

Citrus

Good Source of Fiber

Citrus is high in fiber, which can help you feel full and satisfied longer. Two thirds of the fiber in citrus is soluble fiber, which has been linked to helping regulate glucose levels and lowering cholesterol.

May Help Shorten Colds

Studies have shown that the Vitamin C found in citrus could help shorten the duration of cold symptoms by about a day.

Hydrating

Citrus fruits have a high water content, so eating lots of them will help you stay hydrated. Consuming plenty of fluids helps prevent dehydration and helps your body's systems function.

Good for Your Heart

Flavonoids found in citrus may promote heart health, and antioxidant-rich red grapefruit has been found to lower "bad" LDL cholesterol and triglyceride levels.

Packed with Potassium

Citrus contains a lot of potassium, which is useful for fluid regulation, mineral balance, and muscle contraction. It also helps balance the amount of salt in your diet by helping to flush out sodium.

Might Keep Skin Looking Young

Vitamin C may be helpful for keeping your skin looking youthful because it helps to produce collagen, which has been shown to reduce wrinkles and dry skin.

Low Glycemic Index

Because citrus fruits score fairly low on the glycemic index, they won't spike your blood sugar a much as some other foods. The glucose found in citrus is released slowly into your bloodstream, which provides a steady flow of energy without the crash later.

May Help Better Absorb Other Nutrients

The Vitamin C found in citrus helps to boost the usefulness of catechins (antioxidants found in green tea) and helps your body absorb iron, which assists your immune system. Pair citrus with foods containing iron, like leafy greens, poultry, and fish.

Weight Loss Staple

Citrus makes a perfect snack at any time of day, but includes little to no fat, sodium, or calories.

The health benefits on this page are intended to be of general informational use and are not intended to constitute medical advice, probable diagnosis, or recommended treatments.


9 out of 10 Americans fail to meet their daily vitamin D needs through diet alone.1 Let’s keep your Vitamin D on the sunny side of life.

1

Fulgoni VL, Keast DR, Bailey RL, et al. Foods, fortificants, and supplements: where do Americans get their nutrients? J Nutr. 2011;141:1847-1854. *

Based in part on Nielsen ScantrackÂŽ data for Total Vitamin D category for 52-week period ending 5/19/2018 in U.S. xAOC Find those Nature Made USP verified products at naturemade.com/USP.


LIVE A LOW CARB LIFESTYLE TODAY WITH ATKINS® PROTEIN RICH SHAKES!


new

pure blends

PLANT-BASED BUTTER delicious and better-y in a made-with-plants kind of way

MANUFACTURER’S COUPON | EXPIRES 3/31/19 | DO NOT DOUBLE

SAVE $1.50

on any ONE (1) pure blends™ product.

learn about the benefits of a plant-based diet at PureBlendsBrand.com

Consumer: LIMIT ONE (1) COUPON PER PURCHASE on product/quantity specified and MAXIMUM OF TWO (2) IDENTICAL COUPONS allowed in same shopping trip. Void if reproduced, transferred, used to purchase products for resale or where prohibited/regulated by law. Coupon value may not exceed value of item purchased. NO CASH BACK. Consumer pays sales tax. Redeemable at participating retail stores. Valid only in the U.S. NOT VALID IN PUERTO RICO. Retailer: Unilever, Inc. 1370, NCH Marketing Services, P.O. Box 880001, El Paso, TX 88588-0001, will reimburse the face value of this coupon, plus 8¢, if submitted in compliance with our redemption policy, available upon request. Cash value 1/100th of 1¢. Any use of this coupon not specified herein constitutes fraud. ©2019 Upfield AWG19001


UNBELIEVABLE BUTTERY TASTE 60 Smooth and Creamy

70%

Calories Less saturated fat than butter* per serving

*1 Tbsp: 2 g sat fat, 6 g total fat; Butter 7 g sat fat, 11 g total fat

MANUFACTURER’S COUPON | EXPIRES 3/31/19 | DO NOT DOUBLE

SAVE $1.00 on any ONE (1) I Can’t Believe It’s Not Butter® product.

Consumer: LIMIT ONE (1) COUPON PER PURCHASE on product/quantity specified and MAXIMUM OF TWO (2) IDENTICAL COUPONS allowed in same shopping trip. Void if reproduced, transferred, used to purchase products for resale or where prohibited/regulated by law. Coupon value may not exceed value of item purchased. NO CASH BACK. Consumer pays sales tax. Redeemable at participating retail stores. Valid only in the U.S. NOT VALID IN PUERTO RICO. Retailer: Unilever, Inc. 1370, NCH Marketing Services, P.O. Box 880001, El Paso, TX 88588-0001, will reimburse the face value of this coupon, plus 8¢, if submitted in compliance with our redemption policy, available upon request. Cash value 1/100th of 1¢. Any use of this coupon not specified herein constitutes fraud. ©2019 Upfield AWG19001


Healthy is always in season. P∂M 16 fl. oz. Juice W∑nderful Halos 3 lbs.

W∑nderful Pistachios 8 oz. W∑nderful Almonds 6.3 oz.

© 2018 The Wonderful Company LLC. All Rights Reserved. WONDERFUL, POM, POM WONDERFUL, HALOS, ANTIOXIDANT SUPERPOWER, PURE GOODNESS, the package design and the accompanying logos and all other trademarks are owned by The Wonderful Company or its affiliates. MB181114-12


64 | KIDS CLUB: FRUIT SUSHI | HEALTHY 2019

Fruit Sushi INGREDIENTS

DIRECTIONS

• • • • •

1 cup uncooked white rice 2 cups water 1 cup coconut milk 1/2 cup sugar 1/4 teaspoon salt

1. 2.

• • • • •

1 mango, sliced thin 1-2 kiwi, sliced thin 1 cup strawberries, sliced thin Additional fruit, if desired, sliced thin 5-6 Mott's Fruity Rolls

Coconut Rice

Fruit Sushi

Coconut Rice 3.

Bring water to a boil. Once boiling, add rice and cover. Let simmer for 20 minutes. In separate saucepan, slowly bring to boil coconut milk, sugar, and salt. Once boiling, remove from heat, and gently stir into cooked rice. Simmer until liquid is absorbed and rice is sticky. Refrigerate for 1 hour.

4. 5. 6. 7.

Place fruit roll on sushi mat.* Add a thin layer of coconut rice to fruit roll. Add fruit in an even layer. Add another thin layer of rice and use sushi mat to wrap fruit roll around rice. Enjoy immediately.

Fruit Sushi

*Sushi mat is not required. You can hand-roll without a mat just as easily.


Take it easy.

We know you're busy. And we have a solution.

Stop by your local Price Chopper tonight and pick up an all natural rotisserie chicken, available in our TRADITIONAL flavor as well as ANCHO PEPPER, BARBEQUE, SALT & PEPPER, and LEMON ROSEMARY. Our perfectly cooked and seasoned rotisserie chickens are a great time-saver in meals like tacos, soups, pot pies, wraps, salads, and more!

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Price Chopper Gatherings - January 2019  

Fresh ideas, recipes, tips and more. Spaghetti squash, healthy dips, wraps and how to make and enjoy riced cauliflower.

Price Chopper Gatherings - January 2019  

Fresh ideas, recipes, tips and more. Spaghetti squash, healthy dips, wraps and how to make and enjoy riced cauliflower.