SRHC Well Everyday Issue 1: Winter 2022

VOLUME 01 • ISSUE 001

CELEBRATE A WORLD OF FLAVORS

10 WAYS TO USE YOUR ROTISSERIE CHICKEN

MAKE TIME FOR YOU IN 2022

March is National Nutrition Month® | 06

This family-favorite product gets a creative boost | 22

Self-care practices to inspire health & wellness | 24

Issue 001

Contents locations

03

Food For Thought

04

What's In Season

05

Join Us for Class

06

Celebrate a World of Flavors

08

Winter Recipes

21

DIY Lunch Board

22

10 Ways to Use a Rotisserie Chicken

24

Make Time for You in 2022

26

American Heart Month

28

What's in the Kitchen

29

Cutting Boards 101

30 Sweet & Savory Dark Chocolate

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.

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

In this issue we'll take you on a journey through some global flavors for National Nutrition Month® and provide heart-healthy tips for American Heart Month. We share our thoughts on practicing more self-care in 2022, and you will also find new ideas for using the ever-versatile rotisserie chicken.

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

3

a taste of what's in

Season

Beets have compounds that convert to nitric oxide, which can help improve heart health. Roasting brings out their natural sweetness, making them a perfect addition to a salad or smoothie!

Onions are an essential winter staple as they add a boost of flavor to seasonal favorites such as soups and chili. An added bonus, they contain antioxidants that can fight inflammation!

Pomegranates are rich in antioxidants. The seeds (arils) are good for snacking or adding a pop of color to your favorite salad.

A great source of Vitamin C, citrus plays a key role in supporting immune function. Try grapefruit, oranges, or tangerines, which are in season throughout the winter months.

Add shredded cabbage to your next salad for a boost of potassium and fiber, which has been proven to help lower blood pressure and cholesterol.

Sweet potatoes offer a vibrant color and are packed with Vitamin A, Vitamin C, and fiber. Try baking, mashing, or roasting to incorporate this seasonal favorite into your next meal!

4

join us for class!

nutrition science meets Meal Inspiration Realistic. Approachable. Inspiring.

Each month your team of ShopRite registered dietitians lead a variety of food, nutrition, and culinary classes both online and in-store.

Classes include: Support Groups for Diabetes, Celiac Disease, Weight Management, and Menopause Meal Inspiration Classes Nutrition Science Breakdowns Food History Lessons Healthy Living Workshops Culinary Classes and more!

Meet your Team Morgan Laugier-Neiser, RD, LDN

Claudia Shore, RDN

Susan LangSaponara, RDN

Samantha Schmell, RD, LDN

Taylor Cain, MS, RDN

Scan the qr code to explore our upcoming classes!

5

Celebrate A

world of flavors

This March is National Nutrition Month® and we’re celebrating a world of flavors! Each March the Academy of Nutrition and Dietetics invites everyone to learn about developing healthful habits. What better way to experience the cuisines of the world than experimenting with new flavors and foods from your own kitchen. Let’s take a trip…

First stop: The Mediterranean The foods and flavors from this region can help to promote heart and cognitive health.

Try sautéing porcini mushrooms, eggplant and even anchovies in olive oil. Enjoy them mixed in pastas or topped on toasted breads. Cannellini beans can be mixed into soups or even tuna for added protein, fiber and iron.

Flavors can be enhanced with olive oil, lemon juice and chopped red onion.

travel through Northeast Europe Next stop, let's head north and savor the flavors of beet borscht, a colorful and aromatic soup filled with winter’s plentiful produce. Recipes usually include beets, carrots, onion and cabbage, and are often served with sour cream. Some borscht recipes call for cuts of meat while others are made vegetarian.

If you’re short on time, consider buying sliced, canned or jarred beets. Another time savor is using pre-shredded cabbage or coleslaw mix rather than slicing cabbage and other vegetables. Enjoy this warm, ruby red soup any day of the week.

Next Stop: Middle East Continuing on our way, let’s experience a delicacy from the Middle East, known as malfouf.

A cabbage roll which can be filled with beef, chickpeas, rice, tomato paste and savory seasonings like onion, fresh parsley, garlic and Lebanese seven-spice blend (a combination of black pepper, cumin, paprika, coriander, cloves, allspice, cinnamon and cardamom).

The fun of the recipe is filling and rolling up the cabbage leaves like packages. Other ingredients can be rolled up in cabbage leaves as well. The options are limitless. They’ll be sure to warm up any cold night.

6

moving through tropical islands Fortunately, we are now headed to a warmer climate. Let’s make a stop in the Philippines and experience the fusion of flavors from Spanish influence and Asian cooking. Filipino cooking often uses ingredients like jasmine rice and meats including chicken, beef, pork, and fish. Dishes are enhanced with coconut, pineapple, chili peppers, cabbage, green beans, eggplant, fish sauces, garlic, and onions.

To truly experience the flavors of the Philippines, we must not forget adobo. It usually consists of chicken simmered in onion, garlic, pepper, bay leaves, and cane or rice vinegar. Try using a healthful oil like canola oil to sauté with and low sodium soy sauce to lighten up the salt content of savory dishes like this.

last stop: lowcountry Let’s head a little bit closer to home and visit the Lowcountry, a region along South Carolina’s coast up to about Charleston. Recipes are usually abundant in seafood and are delicious. She crab soup, traditional Lowcountry boil, and shrimp and grits are famous favorites.

Cream soups can be lightened with reduced fat milks rather than heavy creams, and chicken sausage can be substituted for regular sausage to reduce the fat content as well.

Shrimp dishes can be enhanced with fresh toppings like scallions or a pinch of sharp cheddar cheese. All can be paired with veggie packed salads or lightly sautéed greens.

The flavors of the world are endless. They are robust, comforting, and inspiring. The flavors and traditional recipes of the world are filled with nutrition, and they give us a glimpse as to what others enjoy.

What world flavors will you try?

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.

t i Top your

way

Roasted Beets and Goat Cheese Flatbread 1 frozen cauliflower 1. Preheat oven to 425°F; adjust oven rack to middle pizza crust position. Place pizza crust on wooden pizza paddle; 3 cooked beets, thinly sliced top with goat cheese, beets, oil and pear. Slide pizza 1 tbsp. olive oil directly onto middle rack; roast 10 minutes or until 2/3 cup sliced Anjou pear cheese is melted and crust is heated through. Slide 1/2 cup packed spring mix pizza back onto pizza paddle.

1/2 tbsp. fresh lemon juice 2. In small bowl, toss arugula, lemon juice, and ⅛ 1 package ( 4oz.) Chèvre teaspoon each salt and pepper. Cut pizza into 8 fresh goat cheese pieces; top with arugula mixture.

Chef Tip: Customize this recipe by swapping the beets with cipollini onions and/or the goat cheese with Gruyère cheese.

Serves: 4, Calories: 242 , Fat: 13g, Saturated fat: 6g, Cholesterol: 35mg, Sodium: 477mg, Carbohydrates: 23g, Fiber: 1g, Sugars: 4g, Protein: 9g

Olive Bar Hummus Flatbread 1 soft flatbread or Naan 1/4 cup roasted red pepper hummus 1/2 cup Olive Bar vegetables 3 miniature mozzarella balls 2 tbsp. finely chopped basil

1. Spread Roasted Red Pepper Hummus on flatbread.

2. Top with your choice of olive bar vegetables and fresh mozzarella.

3. Bake in preheated 400°F oven on a lower rack for 10-12 minutes or until crispy and browning.

4. Sprinkle chopped basil leaves on top of cooked flatbread. Serve warm.

Serves: 2, Calories: 360, Fat: 18g, Sodium: 780mg, Carbohydrates: 39g, Sugars: 2g, Protein: 11g

Mushroom Trio Grilled Flatbread 16 oz. pizza dough, thaw if necessary 1 tbsp. olive oil 1 cup cooked chicken, chopped 4 oz. sliced mushrooms 2 tbsp. poultry herbs, chopped 4 oz. truffle burrata cheese, drained

1. Prepare outdoor grill for direct grilling over medium-high heat; sprinkle underside of 2 rimmed baking pans with cornmeal. Divide dough into 4 pieces; on lightly floured work surface, roll each piece into a 6½-inch round and carefully transfer to prepared pans. With fork, poke rounds several times to vent; brush with oil. Top rounds with chicken and mushrooms, tearing larger mushrooms, if necessary, to cover evenly; sprinkle with herbs and ¼ teaspoon salt.

2. Carefully slide flatbreads onto hot grill rack; cover and cook 5 minutes or until bottoms are slightly crisp. Top flatbreads with cheese; cook 1 minute or until edges are golden brown and cheese is slightly melted.

Serves: 4, Calories: 473, Fat: 15g, Saturated fat: 5g, Cholesterol: 79mg, Sodium: 547mg, Carbohydrates: 52g, Fiber: 2g, Sugars: 3g, Protein: 33g

8

Roasted Beet and Squash Skewers with Cardamom Yogurt

Ingredients 16 (1-inch) cubes butternut squash 2 tbsp. olive oil, divided 4 large beets, peeled and cut into 16 (1inch) cubes 1 cup plain nonfat Greek yogurt 1 tbsp. honey 1 tsp. finely chopped fresh thyme, plus additional for garnish (optional) 1 tsp. ground cardamom 16 toothpicks

Directions 1. Preheat oven to 400°F; line rimmed baking pan with parchment paper. In large bowl, toss squash, 1 tablespoon oil, and 1/8 teaspoon each salt and pepper; spread on 1 side of prepared pan. In same bowl, toss beets, and remaining 1 tablespoon oil, and 1/8 teaspoon each salt and pepper; spread on pan opposite squash. Roast vegetables 20 minutes or until tender-crisp; transfer to plate and cool completely.

2. In small bowl, stir yogurt, honey, thyme and cardamom. Makes about 1 1/4 cups.

3. Thread 1 squash and 1 beet cube onto each toothpick; sprinkle with thyme, if desired, and serve with Cardamom Yogurt.

Serves: 8, Calories: 64, Fat: 4g, Saturated Fat: 1g, Cholesterol: 1mg, Sodium: 93mg, Carbohydrates: 6g, Fiber: 1g, Added Sugar: 2g, Protein: 3g

Pomegranate, Mango & Black Bean Salsa

Ingredients 1 can black beans, drained & rinsed 1 Jalapeno, seeded & chopped 1/2 mango, peeled, pitted & chopped 3/4 cup pomegranate seeds 1/4 cup cilantro, finely chopped 1/4 cup red onion, finely chopped 2 tbsp. lime juice

Directions 1. In large bowl, toss all ingredients and ⅛ teaspoon salt. Makes about 4 cups.

Dietitian Tip: Serve salsa with sweet, colorful peppers, as a topping for pork chops or chicken, and in fish or shrimp tacos.

Product Highlight!

Try this recipe with ShopRite's Wholesome Pantry™ Organic Black Beans.

Serves: 8, Calories: 80, Fat: 0g, Saturated Fat: 0g, Cholesterol : 0mg, Sodium: 129mg, Carbohydrates: 16g, Fiber: 4g, Sugars: 5g, Added Sugars: 0g, Protein: 4g

9

whole grain focus:

farro

winter farro salad Directions

Ingredients 1 cup pearled farro 1/2 cup raw pepitas 2 cups packed baby kale 1 cup broccoli florets 1 cup purple cauliflower florets 1/4 cup olive oil 3 tbsp. fresh lemon juice 1 tbsp. honey 1/4 cup crumbled chèvre (goat cheese) 1 avocado, peeled, pitted and sliced 1/4 cup pomegranate seeds (arils)

1. Preheat oven to 400°F. Prepare farro as label directs; cool.

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

3. Spray rimmed baking pan with cooking spray. In large bowl, toss kale, broccoli, cauliflower, 1 tablespoon oil, and ¼ teaspoon each salt and pepper; spread on prepared pan. Roast 15 minutes or until golden brown and tender.

4. In large bowl, whisk lemon juice, honey, remaining 3 tablespoons oil and ¼ teaspoon salt; fold in chèvre, farro and vegetable mixture.

Makes about 5 cups.

5. Serve farro mixture topped with avocado, pomegranate seeds and pepitas.

Serves: 4, Calories: 497, Fat: 29g Fat, Saturated Fat: 5g, Cholesterol 10mg, Sodium 346mg, Carbohydrates 53g, Fiber 12g, Sugars 9g, Added Sugars 4g, Protein 15g

Product Highlight!

warm brussels sprouts & farro salad

Farro is a whole grain similar to barley.

It's an excellent source of dietary fiber and provides a heartiness to soups, salads, and other dishes.

Ingredients 1 cup pearled farro, rinsed and drained 1/4 cup olive oil, divided 12 oz. 1 package Brussels sprouts, trimmed and quartered 1 small red onion, chopped

1 Anjou or Bartlett pear, chopped 1/2 cup chopped pecans 1 tbsp. lemon juice and zest 1 tsp. chopped fresh thyme leaves 1/2 tsp. crushed red pepper flakes

Directions 1. Prepare farro as label directs; cool and transfer to large bowl..

2. In large skillet, heat 2 tablespoons oil over medium heat. Add Brussels sprouts; cook and stir 8 minutes or until browned. Add onion; cook and stir 3 minutes.

3. Fold Brussels sprouts mixture, remaining ingredients, remaining 2 tablespoons oil, and ½ teaspoon each salt and black pepper into farro.

Makes about 6 cups.

Serves: 4, Calories: 207,Fat: 12g, Saturated Fat: 1g, Sodium: 166mg, Carbohydrates: 23g, Fiber: 4g, Protein: 5g 10

garlic balsamic Ingredients 3 garlic cloves, minced 1/4 cup balsamic vinegar 1 tbsp. honey 1 tbsp. olive oil 1 large head green cabbage 2/3 cup grated Parmesan cheese 1/2 cup pine nuts Chopped fresh parsley for garnish, optional

cabbage steaks Dietitian Tip:

Substitute red cabbage for the green cabbage in this recipe for a pop of color sure to please!

Directions 1. Preheat oven to 400°F; line rimmed baking pan with parchment paper. In small bowl, whisk garlic, vinegar, honey, oil and ½ teaspoon salt. Makes about ⅓ cup.

2. Place cabbage, stem side down, on cutting board; cut into 4 (1½-inch-thick) “steaks” and place on prepared pan. Brush both sides of cabbage with garlic mixture; roast 20 minutes.

3. Sprinkle cabbage with cheese; roast 10 minutes or until cabbage is golden brown and tender 4. In large skillet, toast pine nuts over medium-high heat 4 minutes or until lightly browned and fragrant, stirring frequently; transfer to plate to cool.

5. Serve cabbage “steaks” sprinkled with pine nuts and parsley, if desired.

Serves: 4, Calories: 303, Fat: 19g, Saturated Fat: 3g, Cholesterol: 11mg, Sodium: 586mg, Carbohydrates: 28g, Sugar: 16g, Added Sugar: 4g, Protein: 10g

11

Instant Pot®

Ingredients

white chicken chili

1 1/4 lb. 93% lean ground chicken 1 medium white onion, chopped 1 poblano pepper, chopped 1 can cannellini beans, drained and rinsed 1 1/2 cups unsalted chicken stock 1/2 cup frozen or drained no salt added canned corn 1/2 cup unsweetened oat milk (or other milk) 1 tbsp. salt-free chicken grilling blend seasoning

Dietitian Tip:

Meal prep with a pot of soup each week for satisfying coldweather lunches.

Directions 1. Preheat 5-quart Instant Pot® on Sauté-Normal; spray with cooking spray. Add chicken, onion and poblano pepper; cook 8 minutes or until browned, breaking up chicken with side of spoon. Stir in beans, stock, corn, milk and seasoning. Place lid on Instant Pot® and close pressure valve to seal; pressure cook on high 12 minutes.

2. Quick release pressure; remove lid; stir in ¼ teaspoon each salt and black pepper to taste.

Makes about 6 cups.

Serves: 4, Calories: 310, Fat: 10g, Saturated Fat: 2g, Cholesterol: 106mg, Sodium: 460mg, Carbohydrates: 26g, Sugars: 2g, Added Sugars: 0g, Protein: 31g

12

Comforting

Soups

West African Peanut Soup Directions

Ingredients 1 tbsp. olive oil 1 medium yellow onion, chopped 2 tbsp. tomato paste fresh grated ginger, to taste 2 medium sweet potatoes, peeled and chopped 6 cups unsalted vegetable stock 1/2 tsp ground cayenne pepper 2 cups loosely packed baby spinach 1 cup natural peanut butter Shredded skinless rotisserie chicken breast, cilantro leaves and/or roasted unsalted peanuts for garnish (optional)

1. In large saucepot, heat oil over medium-high heat. Add onion; cook and stir 5 minutes or until soft. Add tomato paste and ginger; cook and stir 2 minutes. Stir in potatoes, stock, pepper and ¾ teaspoon salt; heat to a simmer. Reduce heat to low; cover and cook 20 minutes or until potatoes are tender. Stir in spinach and peanut butter; cook and stir 2 minutes or until spinach is wilted. Makes about 9 cups.

2. Serve soup topped with cilantro, peanuts and chicken, if desired.

Serves: 6, Calories: 365, Fat: 24g, Saturated Fat: 4g, Sodium: 543mg, Fiber: 5g, Sugars: 6g, Protein: 11g

Slow Cooker Smoky Chicken & Red Lentil Stew

Product Highlight!

ShopRite's Bowl & Basket™ specialty peanut butter is made with just 2 ingredients, peanuts and salt. Stir it up and store it in the fridge and it'll be ready for the next time you use it!

Ingredients 1 lb boneless, skinless chicken breasts, cut into 1-inch pieces 3 stalks celery, chopped 2 garlic cloves, minced 2 medium carrots, chopped 1 medium yellow onion, chopped

3 cups chicken bone broth 3/4 cup dry red lentils 1/4 cup fresh lemon juice 1 tsp. smoked paprika 2 cups loosely packed baby kale Fat-free sour cream and chopped fresh dill for garnish (optional)

Directions 1. In 5- to 6-quart slow cooker, add chicken, celery, garlic, carrots, onion, chicken broth, lentils, lemon juice, paprika and 1 cup water; cover and cook on high 2½ hours or low 5 hours or until lentils are tender and internal temperature of chicken reaches 165°F. 2. Stir kale, 1 teaspoon salt and ¼ teaspoon pepper into stew. Makes about 9 cups.

3. Serve stew garnished with sour cream and dill, if desired.

Serves: 4, Calories: 299, Fat: 4g, Saturated Fat: 1g, Cholesterol: 63mg, Sodium: 742mg, Carbohydrates: 32g, Fiber: 6g, Sugars: 3g, Added Sugars: 0g, Protein: 34g 13

n vega

mushroom

Meatballs

Ingredients 16 oz. package sliced baby bella mushrooms 3 medium shallots, coarsely chopped 1 tbsp. olive oil 1 cup old-fashioned rolled oats 1/2 cup finely chopped walnuts 1.5 tbsp. nutritional yeast

2 tbsp. chopped fresh parsley plus additional for garnish (optional) 1 tbsp. less sodium soy sauce 2 tsp. chopped fresh thyme 2 cups low sodium marinara pasta sauce

Directions 1. Preheat oven to 400°F; line rimmed baking pan with parchment paper. In food processor, pulse mushrooms and shallots until small crumbs remain 2. In large skillet, heat oil over medium-high heat. Add mushroom mixture; cook and stir 5 minutes or until moisture is released.

3. In large bowl, stir oats, walnuts, nutritional yeast, parsley, soy sauce, thyme, mushroom mixture and ¼ teaspoon salt; form into 20 (1½-inch) meatballs and place 1 inch apart on prepared pan. Bake meatballs 20 minutes or until golden brown. Makes 20 meatballs.

4. In large skillet, heat sauce and meatballs over medium heat 5 minutes or until heated through. Serve sprinkled with parsley, if desired.

Serves: 4, Calories: 344, Fat: 18g, Saturated Fat: 2g, Sodium: 415mg, Carbohydrates: 36g, Fiber: 9g, Sugars: 10g, Added Sugars: 1g, Protein: 12g

14

Chicken & Spinach Parmesan Meatballs

Ingredients 1/4 cup quick-cook oats 1 large egg 1 lb. lean ground chicken 1 package (10 ounces) chopped frozen spinach, thawed and squeezed dry 2 garlic cloves, minced 1/2 small onion, minced 1 cup no salt added pasta sauce, divided 3/4 cup shredded Italian cheese blend, divided 1/2 tsp. Italian seasoning

Directions 1. Preheat oven to 400°F. Line rimmed baking pan with foil; spray with cooking spray.

2. In food processor, process oats 10 seconds or until finely chopped. In large bowl, lightly beat egg; gently mix in chicken, spinach, garlic, onion, ¼ cup pasta sauce, ¼ cup cheese, Italian seasoning, ¼ teaspoon salt and oats until just combined (do not overmix). Form chicken mixture into 1½inch meatballs; place 1 inch apart on prepared pan. Bake 20 minutes or until internal temperature reaches 165°F. Makes about 24 meatballs.

3. Spoon remaining ¾ cup pasta sauce over meatballs; sprinkle with remaining ½ cup cheese; bake 5 minutes or until cheese melts. Serve over whole wheat pasta and with a side salad of your favorite greens.

Serves: 4, Calories: 298, Fat: 16g, Saturated Fat: 5g, Cholesterol: 135mg, Sodium: 544mg, Carbohydrates: 16g, Fiber: 5g, Added Sugars: 2g, Protein: 29g

Honey Sriracha Chicken Meatballs

Ingredients 1 1/4 lbs 93% Ground chicken 1 large egg 3 scallions, thinly sliced plus additional for garnish 1/2 cup whole wheat panko breadcrumbs 3 tbsp fresh lime juice 3 tbsp sriracha 1 1/2 tbsp honey

Directions 1. Position 1 oven rack 4 to 5 inches from broiler; place 1 oven rack in center position. Preheat oven to 400°F; spray rimmed baking pan with cooking spray.

2. In large bowl, lightly beat egg; gently mix in chicken, onions, breadcrumbs and ⅛ teaspoon salt until just combined. Makes about 2 2/3 cups.

3. Form chicken mixture into 24 (1-inch) meatballs; place 1 inch apart on prepared pan. Bake meatballs on center rack 15 minutes or until internal temperature reaches 165°F. 4. In small bowl, whisk lime juice, sriracha, honey and 3 tablespoons water. Makes about 2/3 cup.

5. Preheat broiler to low. Transfer meatballs to 8 x 11-inch baking dish; drizzle with sriracha mixture. Broil meatballs on upper rack 3 minutes or until lightly browned; spoon sauce over meatballs. Makes about 24 meatballs.

Serves: 4, Calories: 279, Fat: 11g, Saturated Fat: 2g, Cholesterol: 153mg, Sodium: 542mg, Carbohydrates: 20g, Fiber: 2g, Sugars: 10g, Protein: 26g 15

Ingredients

bibimbap rice bowl

3 tbsp. olive oil, divided 4 oz. 2 packages sliced gourmet mushroom blend 8.8 oz. 3 packages jasmine ready rice 2 tbsp. Korean gochujang sauce plus additional for garnish (optional) 4 large eggs 1⅓ cups shredded carrots Chopped fresh cilantro for garnish (optional)

Product Highlight!

ShopRite's Asian Style Korean Gochujang Sauce is made with spicy red chilies, savory miso, soy sauce, and aromatic garlic & ginger.

Directions 1. In large nonstick skillet, heat 1 tablespoon oil over medium-high heat; add mushrooms and cook 4 minutes or until tender, stirring occasionally. Transfer to large plate. Makes about 1 cup.

2. Prepare rice as label directs; transfer to medium bowl, add sauce and toss. Makes about 3 cups.

3. Wipe out skillet; heat remaining 2 tablespoons oil over medium heat. Add eggs, cover and cook 2 minutes or to desired doneness; sprinkle with ¼ teaspoon salt.

4. Divide rice into 4 bowls; top with carrots, mushrooms and eggs; serve garnished with cilantro and extra sauce, if desired.

Serves: 4, Calories: 542, Fat: 19g, Saturated: 3g, Cholesterol: 187mg, Sodium: 570mg, Carbohydrates: 80g, Fiber: 3g, Sugars: 7g, Added Sugars: 5g, Protein: 15g

16

chickpea penne with

Ingredients

roasted cauliflower & Kale

1 package (8 ounces) penne made from chickpeas 1 small head cauliflower, cut into florets Dietitian Tip: 2 cups packed baby kale Swap in different vegetables like broccoli 2 tbs olive oil or Brussels sprouts, depending on your 1/3 cup chopped hazelnuts family's favorites!

1/3 cup golden raisins 1/4 cup grated Parmesan cheese Crushed red pepper for garnish (optional)

Directions 1. Preheat oven to 425°. Cook pasta as label directs; drain, return to saucepot and cover.

2. In large bowl, toss cauliflower, kale, oil, 1/2 teaspoon salt and 1/4 teaspoon pepper; spread on rimmed baking pan. Roast vegetables 20 minutes or until cauliflower is golden brown.

3. In large skillet, toast hazelnuts over medium heat 4 minutes or until lightly browned and fragrant, stirring occasionally; transfer to plate to cool.

4. Add cauliflower mixture, raisins, cheese and 1/8 teaspoon salt to saucepot with pasta; toss to combine. Makes about 8 cups.

5. Serve pasta sprinkled with hazelnuts and crushed red pepper, if desired.

Serves: 4, Calories: 385, Fat: 18g, Saturated: 2g, Cholesterol: 4mg, Sodium: 540mg, Carbohydrates: 47g, Fiber: 11g, Sugars: 14g, Added Sugars: 0g, Protein: 19g

17

freezer-friendly

slow cooker pork carnitas Ingredients 1 1/2 tbsp. Dash® salt-free taco seasoning mix 1/2 cup fresh orange juice 1/4 cup fresh lime juice 2 lbs. boneless pork loin roast 1 tbsp. olive oil

Dietitian Tip:

Top it on a salad with black beans, shredded red cabbage, and mandarin oranges. It will make a sweet and savory power packed lunch!

Directions 1. In large zip-top plastic bag, add taco seasoning, orange juice, lime juice, ¾ teaspoon salt and ¼ teaspoon pepper; add pork. Seal bag, pressing out excess air; freeze up to 2 months.

2. To prepare, transfer bag with pork to refrigerator to thaw completely.

3. In 3- to 4-quart slow cooker, add pork mixture and marinade; cover and cook on high 4 hours or low 8 hours or until pork is very tender.

4. Preheat broiler to high; spray rimmed baking pan with cooking spray. Transfer pork to prepared pan; shred with two forks. Pour oil and juices from slow cooker over pork; toss and spread on pan. Broil pork 8 minutes or until golden brown and crisp. Makes about 4 cups.

Serves: 6, Calories : 300, Fat: 18g, Cholesterol: 85mg, Sodium: 341mg, Carbohydrates: 4g, Fiber: 0g, Added sugars: 0g, Protein : 29g

18

Fabulous

foil packets Bruschetta Chicken Foil Packets Directions

Ingredients 4 boneless, skinless chicken breasts (about 5 ounces each) 1 can (14 ounces) no salt added diced tomatoes with basil, garlic & oregano 1/2 cup balsamic vinegar 1 tbsp. honey 1/4 cup shredded Parmesan cheese

1. Preheat oven to 400°F; tear 4 (12 x 24-inch) foil sheets; arrange horizontally on work surface and spray with cooking spray.

2. Place 1 chicken breast in center of each sheet; sprinkle with ¼ teaspoon each salt and pepper and top with tomatoes. For each packet, tightly crimp top and bottom sides of foil over chicken; fold and tightly crimp both ends of foil. Place packets on rimmed baking pan; bake 20 minutes or until internal temperature of chicken reaches 165°F. 3. In small saucepan, whisk vinegar and honey; heat to a boil over high heat. Reduce heat to low; simmer 5 minutes or until mixture is reduced to about 3 tablespoons and coats the back of a spoon.

4. Carefully open top of packets; drizzle with balsamic mixture and sprinkle with cheese.

Serves: 4, Calories: 263, Fat: 5g, Saturated Fat: 2g, Cholesterol: 85mg, Sodium: 363mg, Carbohydrates: 18g, Fiber: 1g, Sugar: 15g, Added Sugars: 4g, Protein: 33g

Orange-Ginger Salmon Foil Packets Ingredients 1 large carrot, sliced ¼-inch-thick 1 medium green bell pepper, cut into 1-inch pieces 2 cups sliced bok choy 1 1/2 tbs olive oil, divided 3 tbs fresh orange juice

Dietitian Tip:

Serve with whole wheat pasta, brown rice or roasted sweet potatoes for a satisfying meal.

1 tbs honey 2 tsp chili garlic sauce 1 tsp fresh grated ginger 4 fresh salmon fillets (about 1 1/4 pounds total) Black and/or white sesame seeds for serving (optional)

Directions 1. Preheat oven to 400°F; tear 4 (12 x 24-inch) foil sheets.

2. In large bowl, toss carrot, bell pepper, bok choy, 1 tablespoon oil and ½ teaspoon each salt and black pepper. In small bowl, whisk orange juice, honey, chili garlic sauce, ginger, ¼ teaspoon salt and remaining ½ tablespoon oil.

3. Arrange foil sheets horizontally; divide vegetable mixture onto center of each sheet and top with salmon. Brush salmon with orange juice mixture. For each packet, tightly crimp top and bottom sides of foil over salmon and vegetables; fold and tightly crimp both ends of foil.

4. Place packets on rimmed baking pan; roast 20 minutes or until internal temperature of salmon reaches 145°F and vegetables are tender.

Carefully open packets to serve; sprinkle with sesame seeds, if desired.

Serves: 4, Calories: 316, Fat: 16g, Saturated Fat: 2g, Cholesterol: 90mg, Sodium: 566mg, Carbohydrates: 10g, Fiber: 1g, Added Sugars: 5g, Protein: 33g

19

Chicken Sausage

Ingredients

breakfast casserole

1 medium red bell pepper, chopped ½ small white onion, chopped ½ (10-ounce) package cremini mushrooms, chopped 2 packages (7 ounces each) frozen chicken & maple breakfast sausage links, thawed and chopped

1 1/3 cups shredded reduced fat sharp Cheddar cheese 6 large eggs + 2 large egg whites 1½ cups nonfat milk 1 avocado, peeled, pitted and chopped hot sauce for serving 4 slices light style 100% whole wheat bread, cut into 1-inch pieces

Directions 1. Preheat oven to 350°F; spray 13 x 9-inch baking dish with cooking spray.

2. Heat large skillet over medium-high heat; spray liberally with cooking spray. Add pepper and onion; cook and stir 2 minutes or until crisp-tender. Add mushrooms; cook and stir 4 minutes or until moisture is released. Add sausage; cook and stir 5 minutes or until browned.

Spread sausage mixture in prepared dish; sprinkle with bread and cheese. In medium bowl, whisk eggs, egg whites and milk; pour over bread.

3. Bake casserole 30 minutes or until internal temperature reaches 160°; let stand 8 minutes.

Cut casserole into 16 pieces; serve topped with avocado along with hot sauce, if desired.

Servings: 8, Calories: 306, Fat: 18g, Saturated Fat: 6g, Cholesterol: 189mg, Sodium: 555mg, Carbohydrates: 13g, Fiber: 4g, Sugars: 6g, Added Sugars: 1g 20

DIY

Lunch Board

Pick a food or combination of foods from each category to create a simple, yet balanced meal.

power up with protein

Dietitian Tip:

It's important not to eliminate a group of food, as each one plays a role in maintaining health.

rotisserie chicken low-sodium deli chicken/turkey hardboiled eggs low-fat cheese edamame butter beans / fava beans nut butter or seed butter tuna pouch canned salmon

don't leave out the grain

fiber is your friend

Choose whole grain! Not crackers sure how to tell? Look for toast fiber on your nutrition label. pita There should be at least 3 naan grams of fiber in a serving. tortilla bean-based tortilla chips whole grain corn shell tacos brown rice cup

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carrots cucumbers grape tomatoes canned mushrooms jarred artichoke roasted red peppers sugar snap peas summer squashes celery

eggplant cauliflower broccoli asparagus brussels sprouts bell peppers beets snow peas

dip or spread on the flavor hummus tzatziki guacamole

olive tapenade eggplant caponata pesto

greek yogurt dressing bruschetta salsa / pico de gallo 21

wAYS TO USE your

rotisserie chicken

Most of us have stopped by the grocery store on the way home to

pick up a rotisserie chicken for dinner on a busy weeknight, but that doesn’t mean that dinner has to be boring. Rotisserie chicken is an extremely versatile protein that can be used in many recipes that call for chicken or another meat, but you don’t have to spend the time cooking it, so it’s perfect for busy nights. There are endless meal options when it comes to using rotisserie chicken, so we started with 10 of our favorites.

Wrap it up

southwest style

Toss rotisserie chicken in a mix of a lower-sugar BBQ sauce and yogurtbased ranch dressing, then layer on a whole wheat tortilla with lettuce, tomato, and onion for a BBQ-ranch chicken wrap. Not a fan of sauces? Skip the dressings and make a chicken club sandwich with turkey bacon instead.

Rotisserie chicken is the perfect addition to our southwest favorites like tacos, nachos, and quesadillas. Make healthier nachos by combining rotisserie chicken with salsa, and stuffing inside mini sweet peppers with canned corn and black beans. Top with shredded cheese, bake in the oven, and you have a healthy and balanced dinner!

pizza night

chicken salad

Blend a small amount of buffalo sauce into shredded rotisserie chicken to top your pizza for a spicy buffalo chicken pizza. Make this even easier by using whole wheat naan and low-sodium tomato sauce as your base.

Combine rotisserie chicken with a mixture of ½ light mayo and ½ plain non-fat Greek yogurt, chopped celery, walnuts, halved red grapes, and salt and pepper to taste. Enjoy by itself, in a whole wheat wrap or pita, or as a sandwich on whole grain bread.

grain bowl Top brown rice with rotisserie chicken, and add grilled veggies like zucchini and peppers. Finish it off with a dollop of hummus, guacamole, or fresh salsa for flavor, and you have a satisfying and nutrient-packed dinner!

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pasta & casserole

super fast salad

Make a simple pasta dish with a combination of roasted veggies, whole wheat pasta, rotisserie chicken, and pesto sauce, or add rotisserie chicken to your favorite pasta or casserole recipe.

Grab a salad kit and add rotisserie chicken for an easy weeknight meal!

Then sprinkle with dry roasted chickpeas for added fiber and healthy carbs that give a crunch.

chicken fried rice

soup & Chili

Stir fry rotisserie chicken with brown rice, scrambled egg, and frozen mixed veggies. Flavor with reduced-sodium soy sauce or ponzu for a quick and easy dinner!

Use rotisserie chicken to make chicken noodle soup, chicken white bean chili, or any other soups that call for chicken.

You can also add protein to vegetablebased soups like butternut squash soup, pumpkin soup, and tomato soup by topping with rotisserie chicken.

coconut curry Stir together light coconut milk, turmeric, curry seasoning, diced carrots and onions, cooking until veggies are tender. Add rotisserie chicken for a few minutes to ensure chicken is heated through. Serve on top of brown rice. And voila! Dinner is served.

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.

make time for you in 2022 It’s time to put you on the top of your list, to write self-care time into your calendar or put it on your phone. Taking care of yourself is essential for you to continue to do all that you do. The late author, Rumer Godden wrote,

“There is an Indian proverb or axiom that says that everyone is a house with four rooms, a physical, a mental, an emotional and a spiritual. Most of us tend to live in one room most of the time but, unless we go into every room every day, even if only to keep it aired, we are not a complete person.”

I love how balance is conveyed noting the four different wellness rooms and the highlighted value of spending any amount of time, even if it is brief. So as you visit your ‘physical’ room consider the nourishing tips below and make 2022 the year for you.

Taste your Food by . . . Slowing Down. Enjoy your food longer! Put your fork down between bites and chew your food. This allows you to savor the flavors and in the process find relaxation too. One potential benefit of eating in a relaxed state is improved digestion and a better nourished self too.

Take in All 5. Transform your snack or meal into a 5 senses treat! Notice the color and shape of your food, enjoy the aroma, and be aware of the texture and sound as you take your

first bite. Using all your senses while you eat may help you to savor your food more and drive away, at least for the moment, any distracting thoughts that may take away from enjoying and digesting your food.

Time for Tea. A cup of tea, be it green, black, or herbal, can be an experience for the senses. Feel the warmth of the tea cup as you enjoy the delightful tea aroma, and then practice slowly sipping, feeling the relaxing benefit of your warm and hydrating tea. Add to that the enjoyable taste and the health benefits of keeping hydrated during the drier winter months, and you have simple self-care in a tea cup.

Greener Dishes. Appreciate the world of leafy greens. These great veggies go to work for us after we eat them as they are rich in nutrients often lacking in our diets, such as potassium, vitamins A, K, and C! Start small by just picking a new green like swiss chard or bok choy. Both can be minced and eaten raw by just sprinkling onto your favorite grain dish, salad, smoothie, or even in your sandwich. Or go bigger by chopping, mixing, and adding to a soup, stew, sauce, or stir-fry.

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Put Purple on Your Plate. Just like our rich, deep green colored veggies, our purple colored foods like red cabbage, red onion, red grapes, purple eggplant, black beans and berries go to work for us once we eat them too! Rich in nourishing nutrients like vitamins C and K, they are also teeming with anthocyanins – powerful antioxidants that help protect our cells. Add these gorgeous foods to your salads, stews, soups, snacks, or side dishes like sautéed red and green cabbage. Incorporate into a quinoa and black bean salad, or a blackberry and red grape fruit salad, or even mix into your yogurts or smoothies. Beautiful and yum!

‘Freshify’ with Herbs. Put flavor into your foods simply with fresh parsley, cilantro, dill, basil, mint, or strong greens like arugula or watercress.

Mince ‘em up and mix ‘em in for flavorful bursts with your egg breakfasts, lunch salads, grain dishes, casseroles, sandwiches, pasta sauces, or as toppings for tofu, fish, and meat.

Keep a ‘bouquet’ of the ‘herb of the week’ in a mason jar of water on the table, and pick your own from table to plate for a burst of fresh flavor.

sprinkling on flavor and health. Try different options like thyme, garlic, cumin, or another of your favorites.

Just start with a little sprinkle and add more as you choose.

Love a Legume. A little or a lot, adding in these fiber-rich beans, lentils, and peas will help you fuel up with powerful plant protein. These versatile foods have the added bonus of fiber and nutrients helping to feed you and your microbiome! You can simply sprinkle on a tablespoon or two of canned beans into your salad, soup, rice, or pastas. Or blend up a whole bunch into a hummus of your own making with garlic and your favorite spices and some olive oil.

Use the little red lentil when you don’t have much time as it cooks from dry in less than 10 minutes, or enjoy simmering a big pot of beans on the stove on a cold winter’s day.

So whether you regularly practice nourishing yourself or put it on the back burner due to everything else that has to get done, I hope these suggestions keep you at the top of your list this year and every year. You deserve it!

Spice it Up! Next to your fresh herb bouquet on the table, put an oregano or turmeric shaker and you’ll be

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.

american heart month Since 2018, heart disease has remained the number one cause of death in the United States*. Diabetes, smoking, unhealthy dietary patterns, and physical inactivity are key risk factors for developing heart disease. In honor of American Heart Month, join the fight and treat your heart right with the following tips!

skip the salt shaker Out of sight, out of mind applies to the salt shaker too! Put that shaker away and season food with herbs or spices for a blast of flavor without the salt.

read nutrition facts label Cut back on canned and packaged foods that are high in sodium.

Foods that contain <5% of the daily value (<140mg) are considered low sodium options.

focus on fiber Consume high-fiber whole grains to assist in lowering cholesterol. In addition, aim for at least five cups of fruits and vegetables per day to boost fiber intake.

Choose fats without fear Unsaturated fats are heart healthy fats that are generally found in plants.

Incorporate avocados, nuts, olive oil, and peanut butter in order to protect your heart. Be sure to note portion sizes, limit saturated fat, and avoid trans-fat!

*American Heart Association

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select seafood Fish, such as salmon and sardines, are high in omega-3 fatty acids, which offer protective factors to fight against heart disease. Aim for at least two servings of seafood per week to get the most benefit!

Keep an eye on sugar Increased consumption of added sugar is linked to increased risk of diabetes and heart disease. Limit added sugar, often found in beverages and desserts, by double checking the nutrition facts label.

move more Aim for 30 minutes of moderate exercise per day to improve overall health. Examples of moderate exercise include brisk walking, dancing, jogging, biking, and water aerobics. Find something you enjoy!

maintain your weight Maintain a healthy weight or consider achieving gradual weight loss to improve blood pressure and reduce your risk of heart disease. Be sure to consult with a doctor or registered dietitian for assistance!

breathe easy Deep breathing exercises, meditation, and yoga are excellent ways to relieve stress. Excessive stress may place you at a greater risk for developing high blood pressure or heart disease.

avoid bad habits Limit tobacco usage and excessive alcohol consumption. The Dietary Guidelines for Americans recommends no more than one drink per day for women and no more than two drinks per day for men.

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.

What's in the kitchen?

Check out some of our FAVORITE Bowl & Basket™ and Wholesome Pantry™ products.

Our Wholesome Pantry™ organic hummus is full of flavor and nutrition. Dip your favorite veggies, scoop with a multigrain tortilla chip, or spread on your favorite sandwich!

This Bowl & Basket™ shredded cabbage is more than just coleslaw mix. Cook it in soups or slow-cooker recipes; add it to stir-frys or even sheet pan meals.

You can't have a proper movie night without popcorn! Try our Wholesome Pantry™ organic elote mexican street corn popcorn for a new twist on the classic movie night snack.

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cutting boards 101 which is best for you?

Plastic

BENEFITS Safe to run through dishwasher Budget-friendly and lightweight Easy to clean / no maintenance

bamboo

BENEFITS Environmentally friendly (bamboo is a hard grass) Fairly priced Hard to scar / less porous Antimicrobial

wood

BENEFITS Doesn't scar as easily as plastic Aesthetically pleasing "Feet" can prevent trapping moisture after washing

DRAWBACKS Shorter lifespan / scars somewhat easily A bit tougher on knives Not environmentally friendly

DRAWBACKS Hand wash only Sometimes glued together with unsafe adhesives Can be harder on knives

DRAWBACKS Hand wash only Must be maintained to last long Not as renewable a resource as bamboo

Common: Maple, Beech, Teak, Walnut

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.

sweet & savory

Dark Chocolate Dark Chocolate-Peanut Butter Bars Ingredients 1 1/2 cups pitted dates 3/4 cup chopped roasted unsalted peanuts, divided 3/4 cup creamy peanut butter, divided 1/2 cup dark chocolate chips

Dietitian Tip Using dark chocolate chips with at least a 60% cocao ratio will help balance the flavors.

Sweet

Directions

1. Line 8-inch square baking dish with foil so that foil extends about 2 inches over sides of dish; spray with cooking spray.

2. In a food processor, pulse dates and ½ cup peanuts on high until small crumbs form.

3. In large bowl, stir ½ cup peanut butter and date mixture; transfer to prepared dish and firmly press into even layer.

4. In medium microwave-safe bowl, heat chocolate chips in microwave oven on high 1 minute or until melted, stirring every 20 seconds; stir in remaining ¼ cup peanut butter.

Spread chocolate mixture over date mixture; sprinkle with remaining ¼ cup peanuts.

Freeze 1 hour.

5. Using overhanging sides of foil, lift bar out of dish; transfer to cutting board, remove foil and cut into 16 squares. Refrigerate bars in an airtight container up to 2 weeks.

Serving Size 1.5 tbsp, Calories 120, Fat 11g, Saturated Fat 3g, Cholesterol 0mg, Sodium 147mg, Carbohydrates 5g, Fiber 1g, Sugar 4g, Added Sugar 2g, Protein 1g

Dark Chocolate-Balsamic Vinaigrette Ingredients 1 medium shallot, chopped 1/3 cup olive oil

Dietitian Tip For extra smooth dressing, melt the chocolate chips with savory the olive oil before blending.

1/4 cup 60% cacao bittersweet chocolate chips 3 tbsp. balsamic vinegar 1/4 tsp. ground red pepper

Directions

1. In blender, purée all ingredients and ½ teaspoon salt until smooth. Refrigerate in an airtight container up to 1 month. Makes about ¾ cup.

Serving Size 1.5 tbsp, Calories 120, Fat 11g, Saturated Fat 3g, Cholesterol 0mg, Sodium 147mg, Carbohydrates 5g, Fiber 1g, Sugar 4g, Added Sugar 2g, Protein 1g

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ShopRite is committed to the health and wellness of our shoppers.

Our team of registered dietitians are here to provide science-based nutrition guidance, inspire healthy eating, and help our customers live well, everyday.

From our family to yours, thank you.

our locations to serve you 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