SRHC Well Everyday Issue 3: Late Summer & Fall 2022

VOLUME 01 • ISSUE 003

Nourish to Flourish

Shop Once, Eat Three Times

Time Around the Table

Inspiration for backto-school lunches & snacks | 15

Budget-friendly strategies to plan your meals | 12

Celebrate National Family Meals Month with these tips | 20

Issue 003

03 04 05 06 08 09 10 12 13 15 18 19 20 22 24 26 27

Contents

Welcome What's in Season?

Take a Class with Us A Better Breakfast Breakfast Recipes Magnificent Culinary Mushrooms Mushroom Chart Shop Once, Eat Three Times Meal Prep Recipes Nourish to Flourish Snack Recipes What's for Snack?

Time Around the Table Dinner Recipes Salad Recipes I Dream of...Tahini Book your Group!

Disclaimer: The information provided in this publication is not intended to replace medical advice. Always consult with your doctor or healthcare professional before making any changes to your diet and/or medication.

The recipes provided in this publication can be found on the Recipe Shop at ShopRite.com. The nutrition facts listed for each recipe may vary depending on portion size, ingredient substitutions, and cooking techniques.

The opinions expressed by the contributors and any quoted sources may not reflect those of ShopRite.

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Locations ShopRite of Flemington 272 Highway 202/31 North Flemington, NJ 08822 (908)-782-2553 ShopRite of Clinton 50 Wal-Mart Plaza Clinton, NJ 08809 (908)-730-6800 ShopRite of Greenwich 1207 US-22 Phillipsburg, NJ 08865 (908)-454-8086 ShopRite of Bethlehem 4701 Freemansburg Ave. Bethlehem, PA 18045 (610)-865-2439 ShopRite of Yardley 1603 Big Oak Rd. Yardley, PA 19067 (215)-595-0078

Content Design & Editor: Samantha Schmell, RD, LDN Content Contributors: Taylor Cain, MS, RDN Morgan Laugier-Neiser, RD, LDN Susan Lang-Saponara, RDN Claudia Shore, RDN Questions? Contact us at: NutritionTeam@ServeUpNutrition.com

Food for Thought

Dear Reader,

Welcome to our third issue of Well Everyday, a seasonal publication giving you delicious recipes, meal inspiration, and evidenced-based nutrition guidance.

This issue focuses on late Summer and early Fall recipes, which include themes such as back-to-school, National Family Meals Month, and budget friendly meal strategies.

We love to hear from our customers. Email us your food & nutrition questions or share pictures of your culinary creations at NutritionTeam@ServeUpNutrition.com.

Our team of ShopRite registered dietitian nutritionists are here to help you eat well, be happy, and healthy no matter the season.

From Our Family to Yours, Your Nutrition Team

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a taste of what's in season late summer & fall tomatoes Ripe, juicy, and full of flavor, tomatoes are filled with nutrition benefits. Tomatoes are a major dietary source of lycopene, an antioxidant that has been linked to reducing risk of heart disease and cancer.

apples With over 7,500 varieties of apples grown in the United States, this fruit can easily go sweet or savory! Get creative with an apple tasting bar: include the entire family in trying various varieties to determine your family fan favorite.

pears When selecting pears, always remember to check the neck.

Apply gentle pressure with your thumb ... if it yields, it's ripe! Stock up while pears are in season as this fruit easily freezes to extend the shelf-life.

celery With about 95% water content, celery is an extremely hydrating veggie! Dice to add to your next pasta or potato salad, use as a base for your soup, or add crunch to salads & snacks with this versatile option.

cauliflower This cruciferous vegetable is high in fiber & popping up everywhere in the culinary world. Get creative by mashing in place of potatoes, swapping in place of rice, or making a cauliflower crust pizza!

eggplant A serving of eggplant is a good source of fiber, copper, manganese, & vitamin B. Consider roasting to serve with a salad, folding into pasta dishes, or making a vegetable tart!

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take a class with the nutrition team Each month your ShopRite dietitians offer a variety of nutrition and culinary classes.

From support groups to meal inspiration, and everything in between, we've got you covered.

Scan the QR code to explore our upcoming classes. Do you have a request for a class topic? Reach out to the team by emailing NutritionTeam@ServeUpNutrition.com.

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a better breakfast Written by Taylor Cain, MS, RDN With the summer winding down, there is no better time than now to get back into or start a breakfast routine, as September is Better Breakfast Month! Breakfast has consistently been promoted as the most important meal of the day … and our team of Registered Dietitians are here to tell you it absolutely is. Here’s why: Breakfast helps to break your fast from the night before. Keep in mind, even while you are sleeping, your body is hard at work repairing cells and restoring energy. After all that work, you need to refuel with nutritious foods to boost your energy for the day. Just like a car won’t get far without gasoline, your brain won’t make it too far into your day without the energy provided from breakfast!

With that being said, consuming breakfast can assist in getting your brain in the game for what the day throws your way! While small in size compared to other organs, your brain is mighty and requires fuel from carbohydrates to function.

Breakfast is a prime opportunity to reduce brain fog by incorporating whole grains. The Dietary Guidelines for Americans recommends that at least 50% of grains come from whole grains each day. Try overnight oats, whole grain toast, or homemade granola as just a few ideas to get you started.

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Including whole grains into your breakfast routine has even more benefits than just improving brain function. Whole grains at breakfast offer an opportunity to include more fiber into your daily routine. Fiber helps to stabilize blood sugars by preventing a roller coaster of lows and highs, both of which can leave you feeling sluggish. In addition, soluble fiber can improve heart health by lowering your “bad” cholesterol.

Consider adding flaxseeds to your oatmeal or smoothie bowl and incorporating beans with salsa into your morning egg dishes. Not to mention, beans and eggs are a great budget-friendly protein source to get your day started, so it’s a win-win!

Last but not least, always consider pairing your whole grains with a source of protein to get the most benefit out of your breakfast. Protein waffles, egg whites, and yogurt are just a few of the numerous, convenient options available.

By consuming a balanced breakfast, you kick start your metabolism and set the tone for the remainder of the day.

It is important to spread food and calorie consumption evenly throughout the day to keep your metabolism in check. By skipping breakfast, you are more likely to graze on empty calories or overeat at later meals, which has a negative impact on overall health.

As you can see, there are ample reasons to plan your breakfast routine!

When making a nutritious choice, breakfast improves brain function, aids in chronic disease management, and offers necessary fuel. To get you headed in the right direction, check out these next few pages of breakfast recipes that are sure to add a boost of fiber and protein to your morning routine.

taylor cain, ms, rdn

Taylor is your registered dietitian nutritionist for the ShopRite of Greenwich. She is an expert in helping people achieve their weight loss goals. Taylor is available in our store as a free resource for your health and wellness needs. You can reach her at Taylor.Cain@wakefern.com.

Kale, Tomato, and Feta Sandwich Cups Serves: 6 Ingredients: 8 large egg whites + 4 large whole eggs 2 tsp. Dijon mustard 6 whole wheat English Muffins, split 2 1/2 tbsp. unsalted butter 1/2 cup packed baby kale 1/3 cup quartered cherry tomatoes 1/2 cup crumbled feta cheese Hot sauce (optional) Produce Highlight: Try our Wholesome Pantry™ Baby Kale which has a mild flavor and tender leaf.

Directions: 1. Preheat oven to 350 degrees. Spray 12 standard muffin cups with cooking spray.

2. In medium bowl, whisk egg whites, eggs, mustard, and 1/4 teaspoon each salt and pepper.

3. On work surface, with a rolling pin, roll muffin halves until thin and flexible; line muffin cups with muffin halves and brush with butter. Divide kale, tomatoes, egg mixture and cheese evenly into prepared cups.

4. Bake cups 20 minutes or until internal temperature reaches 160 degrees. Serve with hot sauce, if desired. Makes 12 cups.

Nutrition information per serving: 279 calories, 13g fat, 6g saturated fat, 148mg cholesterol, 588mg sodium, 25g carbohydrates, 3g fiber, 3g sugar, 17g protein

On-the-Go Nutty Banana Yogurt Serves: 1 Ingredients: 1/2 cup nonfat yogurt 1/2 cup or 1 thinly sliced banana 1 cup blueberries 1 tbsp. almond butter 1 tsp. chopped, unsalted almonds 1 tsp. honey

Directions: 1. Fill an airtight container with all ingredients. Cover and pack to go! Refrigerate up to 1 day.

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Produce Highlight: Our Bowl & Basket™ Nonfat Greek Yogurt is high in protein and calcium.

Nutrition information per serving: 395 calories, 12g fat, 1g saturated fat, 6mg cholesterol, 80mg sodium, 62g carbohydrates, 9g fiber, 40g sugar, 18g protein

Magnificent Culinary Mushrooms Written by Samantha Schmell, RD, LDN Mushrooms belong to the fungi kingdom. They do not consume light, like plants do, nor do they consume food, like animals. Throughout history mushrooms have been both revered and feared. There are thousands of mushroom species and mycologists, someone who studies fungi, continue to make advances in mushroom research. From a culinary perspective, mushrooms can play a vital role in developing flavor, enhancing texture, and providing an assortment of nutrients. Mushrooms contain beta-glucans, a type of fiber that can aid the immune system and help reduce cholesterol levels. They are also rich in B vitamins and are a source of the minerals selenium, copper, and potassium.

A great way to determine the intensity of the mushroom flavor is to look at mushroom veil. A closed veil under the mushroom cap indicates a delicate flavor, while an open veil and exposed gills mean a richer flavor.

Before using, brush off any lingering dirt from mushrooms with your fingers or a damp paper towel. Alternatively, you can rinse lightly under running water and dry with paper towel. If the mushroom stem is tough, such as in shitake mushrooms, use your knife to trim it before using.

Culinary Inspiration Mix any chopped mushrooms with ground meats for rich, deep flavors and a boost in fiber Stuff portobellos, cremini, or white button mushrooms with crab meat, olives/feta, spinach/artichoke, or any favorite veggie blend!

Add to omelets, frittatas, quiches, and egg scrambles Use to top warm, cozy grain dishes (ex. farro rissoto anyone?)

Sautee into noodle dishes and stir-fries Use in quesadillas, tacos, burritos After soaking dried porcini mushrooms, use leftover 'mushroom water' to cook with to add flavor and depth to your dishes

The chart on the next page provides a great starting point to adding more magnificent mushrooms to your meals.

samantha schmell, rd, ldn

Samantha is your registered dietitian nutritionist for the ShopRite of Yardley. She is an expert in helping individuals navigate the kitchen and plan deliciously simple meals. Samantha is available in our store as a free resource for your health and wellness needs. You can reach her at Samantha.Schmell@wakefern.com.

Type of Mushroom

Appearance

White Button Mushroom

Flavor Profile Most common type of culinary mushroom Can be eaten raw or cooked Lightest in 'mushroom' flavor 40% of mushrooms grown around the world are white button

Shitake Mushrooms

Woodsy, umami flavor Meaty texture and release umami flavor when cooked Incredibly versatile -- can be sautéed, fried, stir-fried, roasted, used as toppings on pizza, and added to soups

Portobello Mushrooms

Popular in Italian cuisine Hearty and rich Hold up well on the grill Great for stuffing Cremini mushrooms are baby Portobello mushrooms and can be used in place of white button for a richer flavor

Porcini Mushrooms

Prized for its rich, nutty flavor Often purchased dried then rehydrated in warm water -- don't toss the mushroom water!

Instead use it as you would stock/broth to build flavor in your favorite dishes

Additional Mushrooms that are Commonly Enjoyed Oyster and King Oyster

Oyster mushrooms are fan shaped with mild, sweet flavor King Oyster mushrooms have thick, white stem that can be chopped into medallions and sauteed

Enoki

Small, white caps with thin stems; good raw or lightly cooked

Morel

Distinct spongey, cone-shaped cap with nutty, earthy flavor

Maitake

Also called 'hen of the woods' Sold in clusters with overlapping caps; earthy aroma

Chanterelle

Trumpet shaped; woodsy flavor and velvety texture

Black Trumpet

Rich, smoky flavor with wavy caps

Beech

Small brown caps; come in clusters

Black Truffle

Crown jewel of mushrooms with a high value and used sparingly Grow near tree roots underground and dogs or pigs are trained to find them Black truffles have a distinct taste with a pungent earthy aroma Often found infused in oil; finish a dish with a drizzle of truffle oil to add richness and depth

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Chicken Marsala Serves: 4 Ingredients 8.8 oz. fresh linguine 1 package thin-cut chicken breasts (about 1.25 pounds), cut into 1-inch pieces 1/4 cup olive oil, divided

8 oz. baby bella (cremini) mushrooms, sliced 2 tbsp. all-purpose flour 3/4 cup Marsala cooking wine 1 1/2 cups cups low sodium chicken stock Chopped fresh parsley for garnish (optional)

Directions 1. Prepare pasta as label directs; drain, return to saucepot and cover.

2. Sprinkle chicken with 1/2 teaspoon each salt and pepper. In large skillet, heat 2 tablespoons oil over medium-high heat. Add chicken; cook 7 minutes or until golden brown, turning once. Transfer to plate.

3. In same skillet, heat remaining 2 tablespoons oil over medium-high heat. Add mushrooms; cook and stir 5 minutes or until starting to brown. Sprinkle with flour; cook and stir 1 minute. Stir in wine; cook 2 minutes, scraping browned bits from bottom of skillet with wooden spoon. Add stock and heat to a boil; reduce heat to medium. Add chicken; cook and stir 5 minutes or until sauce is thickened and internal temperature of chicken reaches 165°F. Add pasta; toss.

Makes about 6 cups.

Dietitian Tip: "Feel free to use your favorite mushroom variety in this recipe!"

Nutrition information per serving: Calories: 538, Fat: 18g, Saturated: 3g, Cholesterol: 131mg, Sodium: 752mg, Carbohydrates: 44g, Fiber: 3g, Sugars: 7g, Protein: 38g

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Find More at shoprite.com/recipeshop

Shop Once, Eat

Times:

Making the Most of Your Grocery Purchases Written By: Morgan Laugier-Neiser, RDN, LDN Now more than ever, Americans are looking for different ways to save money. But as we adjust our budget, we don’t have to compromise on flavor and quality when it comes to food. One way to cut down on spending is to shop once and eat twice, or in this case, shop once and eat 3 times! Here are 2 economical foods that you can incorporate into 3 meals, making the most out of your grocery purchases.

Sweet potatoes are root vegetables high in vitamins A and C, and a good source of fiber and potassium. That means they are not only beneficial to eye and immune health, but digestive and heart health too! Not only that, potatoes (both white and sweet) are costeffective, especially when purchased in bulk, and can last several weeks after purchasing.

Black beans, and other plant proteins, are a tried and true budget food! Plus, they have a long shelf life, so stock up when they are on sale!

Black beans add flavor and texture to meals, and are high in fiber, folate, and a good source of iron. You can find them dried or canned, both are great options!

morgan laugier-neiser, rd, ldn

Morgan is your registered dietitian nutritionist for the ShopRite of Bethlehem. She is an expert in helping individuals manage their diabetes.

Morgan is available in our store as a free resource for your health and wellness needs. You can reach her at Morgan.Laugier@wakefern.com.

Loaded Sweet Potato Nachos

Serves: 6

Ingredients: 3 large sweet potatoes or yams, peeled 2 tbsp. olive oil 1/4 tsp. garlic powder 1/4 tsp. paprika 1 cup shredded cheddar cheese 1 cup black beans, rinsed and drained 1/2 cup chopped tomatoes 3 tbsp. sliced green onions 1/4 cup finely chopped fresh cilantro 1 avocado, peeled, pitted and diced Nonfat plain Greek yogurt (optional)

recipe 1

Directions: 1. Preheat oven to 400°F. Coat two rimmed baking sheets with nonstick cooking spray.

2. Using a mandolin or a sharp knife, cut sweet potatoes crosswise into slices ⅛-inch thick; place in a large bowl. Toss sweet potato slices with oil. Add garlic powder and paprika, and season with salt and pepper to taste; toss to coat.

3. Spread sweet potatoes in a single layer on prepared baking sheets. Bake 15 to 20 minutes or until potatoes are crisp and edges are browned, turning once halfway through cooking. Remove from oven, and top with cheese and black beans. Return to oven, and cook 5 minutes or until cheese is melted. 4. Transfer sweet potatoes to a serving platter, pile high with tomatoes, green onions, cilantro, avocado and (if desired) Greek yogurt. Serve warm.

Nutrition information per serving: Calories: 264, Fat: 16g, Saturated: 5g, Cholesterol: 22mg, Sodium: 338mg, Carbohydrates: 22g, Fiber: 7g, Sugars: 4g, Protein: 9g

Slow Cooker Chicken, Sweet Potato & Pineapple Tacos Serves: 6

Ingredients: 1 small sweet potato 1 1/2 lb boneless, skinless chicken breasts 1 cup roasted garlic salsa 3/4 cup rinsed and drained reduced sodium black beans 12 corn tortillas chopped fresh pineapple 1 avocado, peeled, pitted and chopped 3/4 cup plain nonfat Greek yogurt 1/4 cup chopped red onion Fresh cilantro and lime wedges for serving (optional)

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Recipe continued...

Directions: 1. Shred potato on largest holes of box grater (you should have about 1 1/2 cups). In 3- to 4-quart slow cooker, add chicken, sweet potato, salsa and beans; cover and cook on low 4 hours or until chicken is tender. Transfer chicken to large bowl; shred with 2 forks. Stir pineapple and chicken into slow cooker. Makes about 5 cups.

2. Preheat oven to 475°F. Stack tortillas; wrap in foil and bake 5 minutes or until warm.

3. Fill tortillas with chicken mixture, avocado, yogurt and onion; garnish with cilantro and serve with lime wedges, if desired.

Nutrition information per serving: Calories: 463, Fat: 13g, Saturated: 2g, Cholesterol: 85mg, Sodium: 406mg, Carbohydrates: 53g, Fiber: 12g, Sugars: 14g, Protein: 37g

Sweet Potato Black Bean Chili Serves: 6

Ingredients: 2 Tbsp. extra virgin olive oil 1 medium yellow onion, chopped 1 large jalapeño pepper, seeded and finely chopped 1 can (14.5 ounces) diced tomatoes 3 garlic cloves, minced 2 tsp. grated fresh ginger 1/2 tsp. ground cinnamon 2 medium sweet potatoes, peeled and diced 4 cups low sodium vegetable broth 2 cans (15.5 ounces each) black beans, drained and rinsed 1 Tbsp. honey Plain nonfat Greek yogurt (optional) Chopped fresh cilantro (optional)

recipe 3 RD Tip: Use leftover chili as a filling for burritos using whole wheat tortillas, reduced fat Mexican cheese blend and chopped fresh tomatoes; top off with yogurt, chopped green or red onion, and chopped fresh cilantro.

Directions: 1. In large saucepot, heat oil over medium heat. Add onion and jalapeño; cook and stir 3 minutes. Add tomatoes; cook and stir 5 minutes or until tomatoes have broken down and onion is soft. Stir in garlic, ginger, cinnamon and 1/2 teaspoon salt; cook 1 minute.

2. Add potatoes and broth; increase heat to medium-high. Heat to a simmer; reduce heat to medium-low. Cook and stir 10 minutes or until potatoes are tender. Add beans and honey; cook and stir 15 minutes or until thickened. Makes about 8 cups.

3. Serve chili garnished with yogurt and/or cilantro, if desired.

Nutrition information per serving: Calories: 299, Fat: 5g, Saturated Fat: 1g, Sodium: 485mg, Carbohydrates: 52g, Fiber: 11g, Added Sugars: 3g, Protein: 11g

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Find More at shoprite.com/recipeshop

Nourish to Flourish

A Back to School Guide for Kids of all Ages!

Written By: Claudia Shore, RDN Packing a school lunch doesn’t have to be boring, time consuming or picture perfect. Adding color, variety and easy to eat foods can fuel the day, support academic success and promote health and wellbeing.

Try to involve your children in food selection and preparation and focus on their progress. Before you know it, healthful habits will develop.

Pack it up and enjoy lunch with the bunch!

ABC Aim for nutrient dense foods Balance the building blocks of nutrition Change it up with color

123 Pick a Protein Grab some Grains Enjoy Fruits & Veggies

Add Some Crunch to your Lunch Scoop up hummus or guacamole with whole grain chips or taco shells Add apple or cucumber slices to sandwiches Sprinkle in some shredded carrot or rainbow slaw in wraps or pitas Add crunchy chickpeas, roasted edamame or nuts and seeds to trail mixes or salads

Switch up the Sandwich Try whole grain waffles Roll up or cut whole grain naan into strips Stuff wraps or pita pockets Make mini kebobs using toothpicks Top whole grain pancakes with peanut or nut butter and jelly and garnish with fresh berries

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Pack in Protein Wrap low-sodium deli turkey, chicken or ham around part skim string cheese and breadsticks Roll up low fat cheese and beans in wraps and dip in salsa Enjoy hard boiled eggs, peanut or nut butters, tuna, rotisserie chicken and leftovers that your child enjoys Lean meat, beans and eggs are not only sources of protein, they are great sources of iron too Pair foods rich in vitamin C like oranges, strawberries, kiwi, tomatoes and peppers with plant based foods to increase the iron absorption

Don’t forget Dairy Yogurt, low fat cheeses, and cottage cheese are all great sources of calcium Consider alternatives that are supplemented with calcium if your child doesn’t consume dairy to help meet their needs Calcium needs are highest at 1300mg/day for 9- 18 year olds and 1000mg/day for 4-8 year olds Assemble low fat yogurt parfaits with fruit and granola Spread part skim ricotta on flatbread and dip in tomato sauce Enjoy a sweet treat of low-fat chocolate milk or pudding that provides calcium

Turn over a New Leaf Top chicken salad, tuna or egg salad on top of greens Make lettuce wraps with butter lettuce leaves -leftover chicken or stir-frys are great fillers Fill lettuce boats using romaine leaves Add mandarin oranges, apple slices, cherry tomatoes, grapes or raisins Pack with whole grain crackers or flatbreads on the side

Vary your Fruits & Veggies Different colors provide different nutrients. Try red, orange and yellow peppers, mini cucumbers, rainbow carrots, grape tomatoes and celery sticks.

Dip them in hummus, guacamole, salsa or yogurt based dips and dressings.

Select berries, bananas, apples, grapes, clementine’s or whatever your child enjoys Fruit cups packed in natural juices, raisins, and less added sugar fruit leather, fruit pouches and applesauce are great to keep in the pantry ready to go

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Remember children’s nutrition needs are also met with smart snacking, so it’s important to…

Include snacks that are rich in protein and fiber to keep children feeling satisfied, ready to learn and to help them grow.

Choose snacks that include 2 or more food groups to help meet nutrient needs Pick a space in the pantry or spot in the refrigerator for ready to go snacks.

Make it easy for children to choose and pack healthful snacks on their own.

Feeling Inspired?

Use cookie cutters for sandwiches, fruits or cheeses Try pinwheel rollups, open faced sandwiches with silly faces or quesadillas Make smoothies or French toast and fruit kebobs… the ideas are endless!

Use reusable snack bags, containers and bento boxes, and include notes and jokes to keep meals and snacks during the school day interesting and fun!

Give it a Try and Enjoy Watching them Flourish!

Mini Pepper Race Cars Ingredients: 1/2 cup classic hummus 6 mini sweet peppers, tops trimmed & halved lengthwise 24 toothpicks 3 mini cucumbers, cut crosswise into 16 slices (1/4-inch thick) 12 black olives 12 grape tomatoes

Directions: 1. Transfer hummus to small plastic bag and snip bottom corner with scissors; fill pepper halves with hummus.

2. Using 2 toothpicks, attach 4 cucumber slices to each pepper half to make “wheels.”

Place 1 olive slice and 1 tomato in each pepper half to make the “steering wheel” and “driver.” Makes 12 cars.

Serves: 6, Nutrition information per serving: 53 calories, 2g fat, 0g saturated fat, 0mg cholesterol, 96mg sodium, 7g carbohydrate, 2g fiber, 2g sugar, 2g protein

claudia shore, rdn

Claudia is your registered dietitian nutritionist for the ShopRite of Clinton. She is an expert in helping people achieve their health and wellness goals. Claudia is available in our store as a free resource. You can reach her at Claudia.Shore@wakefern.com.

Apple Cheddar Tuna Toppers

DIY Mini Pizza Bento Box

Ingredients

Ingredients

8 plain mini bagels, separated 3 light mozzarella cheese sticks, cut crosswise into 1/8-inch thick slices 1 cup low sodium marinara pasta sauce 1 cup chopped cremini mushrooms, bell pepper, red onion, or broccoli florets 4 (4 compartment) food storage containers

1/3 cup mayonnaise 1 tablespoon Dijon mustard 2 cans (5 ounces each) solid white albacore tuna in water, drained 1/4 cup finely chopped celery 3 tablespoons finely chopped red onion 2 tablespoons fresh parsley 16 wheat crackers 1/4 cup shredded cheddar cheese 1/2 small Granny Smith apple, finely chopped

Directions 1. Fill containers by dividing cheese, marinara, vegetables, and 2 bagels into compartments.

Seal with lids and refrigerate up to 5 days.

Directions 1. In large bowl, whisk mayonnaise and mustard; fold in tuna, celery, onion, and parsley. Makes about 1 1/2 cups.

2. Top crackers with tuna mixture, cheese, and apples.

Serves: 4, Nutrition information per serving: 317 calories, 6g fat, 1g saturated fat, 8mg cholesterol, 594mg sodium, 2g fiber, 9g sugar, 6g added sugar, 14g protein

Product Highlight Washed and ready to go, save time by using our Bowl & Basket™ Broccoli Florets.

Serves: 8, Nutrition information per serving: 149 calories, 9g fat, 1g saturated fat, 21mg cholesterol, 273mg sodium, 8g carbohydrate, 1g fiber, 1 sugar, 7g protein

Apple Cookies Ingredients 8 (1/8-inch thick) slices Granny Smith or Fuji apples 6 tablespoons almond butter 1/4 cup granola 2 1/2 tablespoons semi-sweet chocolate chips

Product Highlight

Directions 1. With 1/2-teaspoon measuring spoon or melon baller, remove core from each apple slice. Top apple slices with almond butter, granola, and chocolate chips.

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Food allergy? Try our Wholesome Pantry™ organic sunflower seed butter. Yum!

Serves: 4, Nutrition information per serving: 235 calories, 16g fat, 3g saturated fat, 0mg cholesterol, 66mg sodium, 21g carbohydrate, 3g fiber, 12g sugar, 7g added sugar

what's for snack?

Check out some of our FAVORITE Bowl & Basket™ and Wholesome Pantry™ products that can be used for any snack, any day of the week.

sliced sweet red apples With 85% water content, apples are a versatile, colorful, hydrating fruit to include in your next snack.

Dip into flavor by pairing with dessert hummus or peanut butter. Looking for something to make in the kitchen? Try apple nachos or apple chips ... yum!

grape tomatoes Who says snacks can't include veggies? With 95% water content and lots of Vitamin A, tomatoes make for a great addition. Try a Greek-style tomato & cucumber salad or Italian Caprese skewers! Or, just keep it simple by dipping into a light dressing to boost your veggie intake.

part-skim string cheese Up your snacking game & calcium intake with low-fat dairy options. As a source of protein, consider slicing to pair with whole grain crackers or dipping into a lowsodium marinara sauce to create a spin on "mozzarella sticks."

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the d n u o Ar e Tim

Table

Written By: Susan Lang-Saponara, RDN

September is Family Meals Month and filled with so many reasons to spend time around the table. Eating together shapes our families from the inside out with benefits such as increased self – esteem and resiliency, academic success, healthier lifestyle choices, better nutrition and health, improved vocabulary and more, which have all been linked to this timeless practice. Whether a quick snack, an extended dinner, or anything in between, this fundamental experience of gathering to eat, shapes meaningful family traditions and contributes to overall wellbeing for everyone.

So if you currently have regular family meals, bravo, continue chewing and carry on! But if you’d like to have more family meals or just get new ideas, check out the tips below:

Keep Meals Simple: Rotisserie chicken with pre-washed & mixed salad and fresh bakery bread is wonderful and fast.

Chill out and use the many varieties of frozen veggies, frozen grains and frozen foods like fish or chicken that you can simply heat ‘n eat. Canned veggies, fruits and proteins (fish, chicken) are options too and many are now available in low or no added sodium or sugar.

Make one meal a “clean-out-the-fridge” night. Heat and eat a smorgasbord of foods. Make a charcuterie board or create a new and quick stir fry, soup, rice bowl, or casserole topped with cheese.

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Theme Night It: Plan a meal around a favorite book or a place that you would like to visit.

Try a taco Tuesday, a fish Friday, or play with color and have a red meal (think sweet red peppers, tomatoes, tomato sauce, strawberries, apples) or any other colors.

Let your child pick the music night. . . but maybe you should control the volume!

Enjoy an indoor picnic. Gather on a picnic blanket on the floor and keep the meal simple. Consider sandwiches, salads, fresh fruit and enjoy a yummy meal without the ants!

Try a dessert-first dinner. Just make sure to portion out the dessert!

Set the Stage: Eliminate distractions like cell phones, TV, etc.

Try conversation starters. What is your favorite pet and why? What are three great things that happened to you today? What super power would you choose for yourself and why?

Have younger children make a colorful menu of the meal or place cards for where everyone will sit.

Include as many family members as possible to help make the meal and plan out future ones too. Stay connected with family far and wide by setting up a virtual dinner or simply press speaker on your phone and enjoy Theme Night with those you love.

For more ideas on what to serve, get started with some of these 30 minute or less recipes that are dietitian approved!

susan lang-saponara, rdn

Susan is your registered dietitian nutritionist for the ShopRite of Flemington. She is an expert in helping people reach their health and wellness goals. Susan is available in our store as a free resource for your health and wellness needs. You can reach her at Susan.Langsaponara@wakefern.com.

Air Fryer Chicken Tender Meal Serves: 4 Ingredients 1.5 pounds red & yellow baby potatoes, quartered 12 ounces broccoli florets 1 cup whole wheat panko breadcrumbs 1 pound boneless chicken tenders 1/2 cup honey mustard

Directions 1. Preheat 3-quart air fryer to 400 degrees for 5 minutes; line 2 rimmed baking pans with foil. In large bowl, spray potatoes with cooking spray; toss with 1/8 teaspoon salt & pepper. In medium bowl, spray broccoli with cooking spray; toss with pepper to taste.

2. Add potatoes to air fryer; air fry 10 minutes or until slightly tender. Add broccoli; air fry 8 minutes or until vegetable are just tender.

Transfer vegetables to prepared pan; cover with foil. Makes about 6 cups.

3. Place breadcrumbs in wide, shallow dish.

Brush both sides of chicken with mustard, then press both sides in panko breadcrumbs to coat; place on second prepared pan and spray with cooking spray. In 2 batches, air fry chicken 8 minutes or until internal temperature reaches 165 degrees, turning once. Makes about 8 tenders.

4. Serve chicken tenders with vegetable mixture.

Dietitian Tip: "Customize this recipe by swapping the chicken tenders with blackened shrimp and add a salad kit to boost your veggie intake!"

Nutrition information per serving: 442 calories, 13g fat, 2g saturated fat, 102mg cholesterol, 707mg sodium, 45g carbohydrate, 5g fiber, 9g sugar, 5g added sugar, 35g protein

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Mexican Tortilla Pizza Ingredients 1 (8-inch) whole wheat flour tortilla 2 tablespoons fat-free refried beans 1/4 teaspoon salt-free taco seasoning 4 grape tomatoes, halved 1/4 avocado, peeled, pitted, & chopped 1 1/2 teaspoon thinly sliced green onion 1 tablespoon plain nonfat Greek yogurt 1 tablespoon salsa 3 tablespoons shredded low-fat mozzarella cheese

Directions 1. Preheat oven to 400 degrees. Place tortilla on rimmed baking pan; spray both sides with cooking spray and bake 4 minutes or until lightly browned.

2. Spread beans over tortilla; top with seasoning, cheese, and tomatoes. Bake 4 minutes or until golden brown and cheese melts.

3. Cut tortilla into 4 wedges. Serve topped with avocado, onion, yogurt, and salsa.

Serves: 1, Calories: 316, Fat: 16g, Saturated: 5g, Sodium: 580mg, Carbohydrates: 35g, Fiber: 8g, Sugars: 2g, Protein: 13g

One Pot Tuscan Chicken Spaghetti Ingredients

Directions

2 tablespoons olive oil 1 pound boneless, skinless chicken breasts (cut into 1-inch pieces) 1/3 (28-ounce) can diced tomatoes, drained 2 garlic cloves, minced 2 tablespoons fresh lemon juice 1 package (8.8-ounce) chickpea spaghetti 1 cup spinach, packed tightly 1/3 cup grated Parmesan cheese

1. In high-sided skillet, heat oil over medium-high heat. Add chicken and sprinkle with 1/2 teaspoon salt and pepper; cook and stir 2 minutes or until browned. Transfer chicken to bowl.

2. In same skillet, add tomatoes; cook and stir 1 minute. Add garlic, cook and stir 30 seconds or until fragrant. Add lemon juice, cook and stir 30 seconds.

3. Add spaghetti, spinach, and 3 cups water; heat to a simmer. Reduce heat to low, cover and cook 5 minutes. Add chicken, cover and cook 5 minutes or until pasta is al dente, liquid is reduced to a sauce, and internal temperature of chicken reaches 165 degrees. Makes about 6 cups.

4. Serve spaghetti sprinkled with cheese.

Serves: 4, Nutrition information per serving: 445 Calories, 15g Fat, 3g Saturated Fat, 68mg Cholesterol, 534mg Sodium, 44g Carbohydrate, 6g Fiber, 4g Sugar, 0g Added Sugar, 38g Protein

Find More at shoprite.com/recipeshop

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Grilled Shrimp & Romaine Heart Caesar Salad Serves: 4 Ingredients 1 lb. raw, large shrimp, cleaned & tail-on 1 tbsp. olive oil 2 slices 100% whole wheat bread 4 romaine hearts, halved lengthwise 2 lemons, halved crosswise 1/2 cup yogurt-based Caesar dressing 1 1/4 tsp. black pepper 1/3 cup shaved Parmesan cheese

Directions 1. Prepare outdoor grill for direct grilling over medium-high heat. In medium bowl, toss shrimp, oil and 1 teaspoon fresh ground pepper. Spray both sides of bread, and the cut sides of the romaine and lemons with cooking spray.

2. Place bread and lemons, cut side down, on hot grill rack; cover and cook bread 4 minutes and lemons 8 minutes or until grill marks appear, turning bread once. Place shrimp on hot grill rack; cover and cook 6 minutes or until shrimp turn opaque throughout, turning once. Place romaine, cut side down, on hot grill rack; cover and cook 1 minute or until lightly charred.

3. Cut bread into 1-inch pieces. Serve romaine topped with shrimp, dressing, cheese, bread and 1/4 teaspoon fresh ground pepper along with lemons.

Product Highlight Use Bowl & Basket™ Large Raw Shrimp for this recipe. They are cleaned, and ready to cook!

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Nutrition information per serving: Calories: 307, Fat: 16g, Saturated fat: 3g, Cholesterol: 218mg, Sodium: 487mg, Fiber: 2g, Sugars: 3g, Protein: 31g

Fresh Corn, Basil and Bell Pepper Salad Ingredients 3 tbsp. olive oil 2 tbsp. apple cider vinegar 1/2 tsp. salt 1/2 tsp. fresh ground black pepper 5 ears fresh sweet corn, husks and silks removed, kernels cut from cobs (about 3 cups) 1/2 cup diced red bell pepper 1/3 cup thinly sliced fresh basil 2 tbsp. finely chopped red onion

Directions 1. In medium bowl, whisk oil, vinegar, salt and black pepper; fold in corn, bell pepper, basil and onion. Makes about 3-1/2 cups.

Product Highlight This recipe can also be made with Bowl & Basket™ frozen corn.

Just thaw the bag and its ready!

Serves: 4, Nutrition information per serving: Calories: 210, Fat: 13, Saturated Fat: 1g, Cholesterol: 0mg, Sodium: 290mg, Carbohydrates: 24g, Fiber: 3g, Protein: 5g

Watermelon-Cucumber Salad Ingredients

Directions

1/4 cup sliced almonds 2 tbsp. fresh lime juice 1 tbsp. grapeseed oil 2 tbsp. chopped fresh mint 1 tsp. chopped fresh basil 1 tsp. honey 2 cups cubed watermelon 1 cup chopped cucumber 3 1/2 tbsp. crumbled, Reduced Fat Feta Cheese

1. In large skillet, toast almonds over medium heat 4 minutes or until lightly browned and fragrant, stirring frequently; transfer to plate to cool.

2. In large bowl, whisk lime juice, oil, mint, basil, honey, and salt and pepper to taste; fold in watermelon and cucumber. Makes about 3 cups.

3. Serve salad sprinkled with cheese and almonds.

Nutrition information per serving: Calories: 128, Fat: 8g, Saturated Fat: 1g, Cholesterol: 4mg, Sodium: 150mg, Carbohydrates: 10g, Sugars: 7g, Added Sugars: 1g, Protein: 4g

Find More at shoprite.com/recipeshop

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I Dream of...Tahini Written by Samantha Schmell, RD, LDN Tahini is the name for sesame seeds ground into a paste or seed butter. Tahini has been consumed for thousands of years by various cultures around the world. The plant requires a tropical or sub-tropical growing condition and is therefore widely popular in Asian and African countries. If you've never tried tahini, it can best be described as creamy, nutty, and slightly bitter. It's the subtle bitterness that makes it pair so fantastically in desserts and other sweet treats. When bitterness and sweetness come together in food, the result is a more complex flavor. That's why coffee is added to chocolate cake recipes and sugar is sprinkled or baked onto grapefruit. Tahini is rich in healthy fats and various vitamins and minerals, particularly Vitamin E, magnesium, iron, and even calcium. Outside of desserts, tahini can be used in salad dressings, dips, sauces, and smoothies.

Salted-Pumpkin ChocolateTahini Brownies Ingredients 1/2 (10-ounce) bag dark chocolate chips 4 large eggs 1 cup canned 100% pure pumpkin 1/2 cup maple syrup 1 tsp. vanilla extract 1 1/2 cups almond flour 1/2 cup unsweetened cocoa powder 1 tsp. baking soda 1/3 cup tahini 1/4 tsp. coarse sea salt

Product Highlight Our Wholesome Pantry™ tahini works well in this recipe. Don't forget to give it a good stir!

Most recipes call for tahini to be "runny."

Directions 1. Preheat oven to 350°; spray 9-inch square baking dish with cooking spray.

2. In small saucepan, heat chocolate chips over low heat 2 minutes or until most chips are melted, stirring frequently with rubber spatula; remove from heat and stir until all chips are melted.

3. In large bowl, whisk eggs, pumpkin, syrup and vanilla extract; whisk in chocolate. Whisk in flour, cocoa powder and baking soda; spread in prepared pan. Using small spoon, drop dollops of tahini over chocolate mixture; with wooden skewer or toothpick, swirl tahini into chocolate mixture to create marbled effect. Sprinkle brownie with salt; bake 25 minutes or until toothpick inserted in center comes out with a few moist crumbs. Cool brownie completely in pan on wire rack.

4. Cut brownie into 16 squares. Makes 16 brownies.

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Serves: 16, Calorie: 199, Fat: 13g, Saturated Fat: 3g, Cholesterol: 47mg, Sodium: 134mg, Carbohydrates: 18g, Fiber: 3g, Sugars: 11g, Protein: 6g

Book your group with our Nutrition Team

Claudia Shore, RDN

Did you know...

ShopRite of Clinton Claudia.Shore@wakefern.com

Morgan Laugier-Neiser, RD, LDN ShopRite of Bethlehem Morgan.Laugier@wakefern.com

Susan Lang-Saponara, RDN ShopRite of Flemington Susan.Langsaponara@wakefern.com

Taylor Cain, MS, RDN ShopRite of Greenwich Taylor.Cain@wakefern.com

Samantha Schmell, RD, LDN ShopRite of Yardley Samantha.Schmell@wakefern.com

You can schedule your group with one of our in-store dietitians for a customized store tour, nutrition presentation, or educational workshop. Whether you have a support group, book club, cooking club, girl/boy scout troop, or other group, we’d be happy to host your group for a fun and nutritious event!

Events can be hosted at ShopRite or at your nearby meeting location.

Contact your local dietitian to schedule!

Find more at shoprite.com/welleveryday

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Our Locations to Serve You ShopRite of Flemington

ShopRite of Clinton

ShopRite of Greenwich

ShopRite of Bethlehem

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272 Highway 202/31 North Flemington, NJ 08822 (908)-782-2553

50 Wal-Mart Plaza Clinton, NJ 08809 (908)-730-6800

1207 US-22 Phillipsburg, NJ 08865 (908)-454-8086

4701 Freemansburg Ave. Bethlehem, PA 18045 (610)-865-2439

1603 Big Oak Rd. Yardley, PA 19067 (215)-595-0078