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 Avenue Bethlehem, PA 18045 (610) 865-2439
ShopRite of Yardley 1603 Big Oak Road Yardley, PA 19067 (215) 595-0078
Graphic Designers
Larissa Peterson Alyssa Cole
Content Contributors
Kaysha Quiles, RDN
Morgan Laugier-Neiser, RD, LDN
Susan Lang-Saponara, RDN
Claudia Shore, RDN
Welcome
Dear Reader,
Welcome to our 10th issue of Well Everyday, a seasonal publication giving you delicious recipes, meal inspiration, and evidence-based nutrition guidance.
In this special Ease into Fall issue, we provide effortless ideas for simplifying lunch and snack packing whether you’re heading back to school, the office or out for the day. We take the guess work out of allergy restrictions and tackle tailgates with nutritious bites to satisfy everyone. This issue’s recipes are filled with flavor while keeping them simple to put together. They’ll inspire you, making mealtimes together a pleasure so you can enjoy the fall season with your family and friends. As the colors of leaves start to change, take a moment to color our coloring page, which is full of fall’s bounty. We love to hear from our customers. Email us your food and nutrition questions or share pictures of your culinary creations at NutritionTeam@ServeUpNutrition.com.
Our nutrition team is here to help you eat well, be happy and healthy no matter the season.
From our family to yours, Your Nutrition Team
take a class with our nutrition team
Each month, your Nutrition Team offers a variety of nutrition and culinary classes. From support groups to meal inspirations, and everything in between, we’ve got you covered.
Take a Moment to add a little color
Whether you are a kid or a kid-at-heart, sitting down to color can feel therapeutic. Gift yourself a few minutes to relax and decompress. Grab a few markers, crayons, or colorful pens, and start coloring!
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Lazy Lunches
Written by Morgan Laugier-Neiser, RD, LDN
Though breakfast is crowned the most important meal of the day, lunch is just as essential. Unfortunately, many of us skip it all together or choose not-so-healthy options, leaving us feeling sluggish or starved by dinner time. Luckily, you don’t have to choose between adequate nutrition and ease. Enter lazy lunches: healthy and balanced meals that you can throw together in a few minutes; something you can make the night before, the morning of, or in the moment, and still feel good about what you’re putting into your body.
Start with a simple formula:
1. Always, always include a fruit or vegetable! No ifs, ands, or buts. If you want to meet your nutrient needs and get enough fiber to keep your gut feeling good, this is a must.
2. Power up with protein or healthy fat. Your lunch needs to hold you over until the next meal or snack, so including protein or a healthy fat will ensure that you remain satisfied until your next bite. Think beans, chicken, eggs, Greek yogurt, nuts, or avocado.
3. Choose complex carbs, which provide energy and take time to digest and absorb, so you won’t crash. Think whole wheat bread, whole grain crackers, 90-sec brown rice, sweet potatoes, beans, and corn.
Or give one of our ideas a try:
Chicken Caesar Wrap: Toss mixed greens in a yogurt-based Caesar dressing, sprinkle a dash of parmesan cheese, and top with pre-cooked pulled chicken from our ShopRite kitchen. Place chicken and lettuce mixture on a whole wheat tortilla, roll up and enjoy! Enjoy a side of fruit like an apple or banana for bonus nutrients and fiber!
Black Bean Tacos on-the-go: Grab a compartmental container and fill with pre-made Pico de Gallo (or fresh salsa), a dollop of plain non-fat Greek yogurt, a pinch of lettuce, 1/2 cup black beans mixed in a dash of low-sodium taco seasoning, and a pinch of reduced-fat shredded cheddar. When ready to eat, layer each ingredient into a taco shell or tortilla and enjoy!
Charcuterie Snack Plates: Who says a combination of healthy snacks can’t be a meal? Make yourself a plate (or container) with a combination of the following:
• Fresh or dried fruit (dried apricots, dried mango, fresh apple slices, grapes)
• Fresh veggies (mini bell peppers, cucumber slices, carrot sticks)
• Low-fat dip (hummus, Tzatziki, or other bean or yogurt-based dips)
• Lean protein or dairy (hard-boiled eggs, flavored tuna pouch, Greek yogurt cup, reduced-fat cheese slices, cottage cheese cup)
My Personal Favorite “Lazy Lunch”: Chickpea Salad
This meal takes about 5 minutes to make and is very satisfying! Combine canned chickpeas (rinsed and drained), 1⁄4 to 1⁄2 avocado (chopped), grape tomatoes (cut in half), and chopped cucumber. Add dressing of choice, or make a simple one from olive oil, balsamic vinegar, minced garlic, and Dijon mustard. It’s delish!
Avocado Rainbow Wraps
4 servings 15 minutes
Ingredients
• 1 avocado, sliced or mashed
• 4 (10-inch) whole wheat tortillas
• 1⁄4 cup hummus (flavor of choice)
• 2 medium tomatoes, chopped
• 1 sweet bell pepper, sliced thin
• 1 cup carrots, shredded
• 1 cup red cabbage, shredded
• 1 cup sprouts or herb lettuce blend
Directions
1) To assemble: spread hummus on each tortilla.
2) Layer each sandwich with avocado, shredded carrots, cabbage, herb or lettuce blend.
3) Tightly roll tortilla into a wrap and serve. Customize your sandwich by adding your favorite toppings.
4) Optional: Cheese; shredded chicken; deli sliced lunchmeat; and serve with tahini or salad dressing.
1) In a food processor or high-speed blender, process 1/2 cup of the oats. Set aside.
2) In a medium saucepan, combine sunflower butter and honey. Cook over medium-low heat, stirring constantly, until sunflower butter is smooth.
3) Remove saucepan from heat, and quickly stir in both ground and remaining 1/2 cup of whole oats, plus almonds, apricots and vanilla. Let mixture stand until it cools to room temperature. Transfer saucepan to refrigerator to chill at least 20 minutes. Shape chilled mixture into bite-size balls (about 1 tablespoon each).
Snacks can be part of a healthy eating pattern when paired correctly and balanced. They can keep you fueled, focused, help curb hunger and if chosen wisely, can fill in the gaps in nutrients you may have missed during mealtimes, that’s powerful!
Snacks can help prevent overeating at the next meal, aiding in weight management and can contribute to your fluid needs.
Snacks can provide the needed fuel for exercise and help with recovery post workout.
Powerful pairings can assist in keeping your blood sugar more stable and keep you feeling satisfied.
Also, let’s not forget, flavor pairings can make your taste buds happy by adding depth and excitement.
Pair protein and/or healthy fats with carbohydrates to nourish and keep you satisfied. Choosing these nutrient rich foods and keeping added sugars and refined grains to a minimum, is a powerful way to pair foods which helps us to snack smart.
Make your snack break a social one - enjoy it with family or friends. The bonus of a social connection can help improve mood and may help to reduce cognitive decline.
Make your snack break a relaxing one – take it outdoors and enjoy nature around you, whether it’s noticing the changing leaves or breathing in the crisper air. Bits of stress reduction throughout the day can go a long way.
See your in-store dietitian for more ideas or a personalized store tour to help you choose more powerful pairings.
Fall into a routine of Smart Snacking
Fall into a routine of smart snacking with delicious and healthy combos such as crisp red apple slices paired with string cheese, pumpkin seeds with raisins, and peanuts with popcorn. Taste the balance of flavor and nutrition!
Tasty tailgates
Written by Kaysha Quiles, RDN
Summer is officially over, and that can only mean one thing – tailgating season is officially upon us! Whether you are cheering for your favorite team at the stadium or hosting at home, it is important to enjoy tasty touchdown bites without compromising dietary or lifestyle preferences. Below are some creative and nutrient dense options to elevate your tailgate spread this fall season.
Go Crazy with Greek Yogurt
Ditch heavy dips and opt for creamy, high protein Greek yogurt dips. The possibilities are endless when using a plain Greek yogurt as your base. Looking for something savory? Fresh lemon juice, minced garlic, and your favorite herbs like dill or parsley – touchdown! Pair it with your favorite whole grain crackers or crunchy vegetables and you will be sure to please your crowd. Have a sweet tooth and craving something on the sweeter side? Simply stir in maple syrup, cinnamon, and vanilla – the perfect dip to be paired with in-season fresh fruit.
Hip, Hip, Hooray for Hummus
Looking to include team colors in your snacks? Look no further because the versatility of hummus allows you to make it your way, color and all! Roasted red pepper hummus is perfect for those cheering on those red teams while also packing a punch of flavor. Can’t forget our green teams, so make an avocado hummus that will help get in those healthy fats and team spirit. Looking to stay neutral? There is nothing wrong with the original hummus we all know and love. Grab the staples needed: chickpeas, lemon juice, olive oil, tahini, and spices of your choice.
More Mocktails, Please
Craft mocktails to help with hydration during those long hours of cheering. Grab your favorite Bowl and Basket seltzers, fresh fruit juice, and garnish with slices of citrus or mint leaves. Mocktails get extra bonus points because all ages can enjoy, cheers!
This tailgating season, challenge yourself to think outside the typical menu. With a little creativity and some planning, you can serve dishes that are both nutritious and delicious. Fire up those charcoal grills or ovens, gather friends and family, and enjoy a great tailgating experience with food that scores BIG!
1) In a large skillet with 2-inch-high sides, heat oil over medium-high heat. Add onions; cook and stir for 10 minutes or until golden brown. Reduce heat to medium-low; cook and stir for 20 minutes or until onions are very tender and dark brown. Stir in lemon juice and 1/4 cup water; cook for 2 minutes or until liquid is absorbed. Remove from heat; cool and chop onions.
2) In a medium bowl, stir yogurt, garlic powder, thyme, onions, and 1/2 teaspoon each of salt and pepper; cover and refrigerate for at least 1 hour or up to 2 days. Stir before serving. Makes about 3 cups.
Dietitian Tip: Serve dip with your favorite raw vegetables or whole grain crackers!
Try our Bowl and Basket Nonfat Greek Yogurt
Chickpea Cookie Dough Dip
16 servings 20 minutes
Ingredients
• 1.5 cups chickpeas, rinsed, drained and skinned
• 1/4 cup nut butter
• 1 teaspoon vanilla extract
• 2 tablespoons maple syrup
• 1 tablespoon non-dairy milk
• 1/3 cup semi-sweet chocolate chips
• Fruit of choice for dipping
Directions
1) In a food processor, combine chickpeas, nut butter, vanilla, and maple syrup; process until smooth, scraping down the sides of the bowl occasionally. Add milk to reach the desired consistency; pulse until smooth. Transfer to a serving bowl, and stir in chocolate chips. Serve with fruit of choice and enjoy!
Grocery shopping can be difficult when you have food allergies. Under the Food Allergen Labeling and Consumer Protection Act of 2004 (FALCPA) and the Food Allergy Safety, Treatment, Education, and Research Act of 2021 (FASTER), nutrition labels are required to list the top 9 allergens: milk, eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat, soybeans and sesame (added in 2021).
Under these laws, manufacturers are required to call out all major allergens in at least 1 of 3 ways:
1) The ingredient contains the name of the allergen already (ie. milk or buttermilk)
2) The allergen is called out in parentheses after the ingredient (ie. flour (wheat) or lecithin (soy))
3) A contains statement is placed right after the ingredients (ie. contains eggs, fish and milk)
Noteworthy:
• Labeling requirements do not apply to foods that are placed in a wrapper or container (such as paper or a box for a sandwich) following a customer’s order at the point of purchase.
• Companies were given until January 2023 to call out sesame as an allergen, so though unlikely, foods with a very long shelf life could still be in stores and would not list sesame as an allergen.
Fortunately, there are brands dedicated to being free from some or all of the top allergens. To help make your allergen-friendly shopping easier, check out the chart on the next page for a list of some of the “free from” foods in our aisles. And remember, stop by and ask for your in-store registered dietitian when you are shopping in our aisles.
• 1⁄8 cup milk of choice (dairy or non-dairy) - consider a chocolate or vanilla variety - choose unsweetened if available 3 servings 5 minutes Nutrition Facts (per serving)*: Calories: 110, Fat: 3.9g, Saturated Fat: 0.35g, Carbohydrates: 20.7g, Fiber: 2.6g, Protein: 1.9g, Potassium: 321.1mg
1) Blend all ingredients until smooth and ice cream consistency adding more liquid, frozen banana, sunflower seed butter, or mixing in a second frozen fruit. Enjoy!
*nutrition facts based on using Good Karma Flax Milk
Try our Wholesome Pantry™ Sunflower Seed Butter
Free From Foods Table
BRAND
SunButter
nut free peanut butter substitute
WowButter nut free peanut butter substitute
WholesomePantry nut free peanut butter substitute
Partake Foods cookies
Sweet Loren’s refrigerated cookie batters
Enjoy Life baking and snack foods
Made Good cookies, granolas and other snacks
SuperSeedz
premium pumpkin seeds
Gillian’s gluten free foods
Kinnikinnick gluten free foods
Ian’s gluten free foods
Katz frozen desserts
Violife vegan cheeses
Daiya vegan and shelf stable foods
Good Karma Flax Milk line of plant-based milks
ATTRIBUTE VARIETIES
Free From: the top 9 allergens
Free From: peanut, tree nut and gluten
Free From: nuts, gluten, eggs and dairy
Free From: the top 9 allergens, gluten, mustard and sulfites
Free From: gluten, dairy, peanut and tree nuts
Free From: wheat, peanuts, dairy, tree nuts, casein, soy, egg, sesame, mustard, lupin, added sulfites, fish, shellfish and crustaceans
Free From: peanuts, tree nuts, wheat, gluten, dairy, egg, soy, fish, shellfish and seasame
Free From: peanuts, tree nuts, milk, wheat, gluten, egg, soy, fish and shellfish
Free From: gluten, tree nuts and peanuts
Free From: tree nuts, gluten, soy, peanuts and dairy
Wholesome Pantry is a trusted ShopRite brandoffering items free from artificials, additives, and overpricing. Find organic options for everyone today! Visit your in-store dietitian for product recommendations and recipe inspiration. Find More at shoprite.com/wholesomepantry
Book your group with our Nutrition Team
Morgan Laugier-Neiser, RD, LDN
ShopRite of Bethlehem morgan.laugier@wakefern.com
Claudia Shore, RDN
ShopRite of Clinton claudia.shore@wakefern.com
Susan Lang-Sapornara, RDN
ShopRite of Flemington susan.langsaponara@wakefern.com
Kaysha Quiles, RDN
ShopRite of Greenwich kaysha.quiles@wakefern.com
Haley Bencivengo
ShopRite of Yardley haley.bencivengo@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 you for a fun and nutritious event! Events can be held at ShopRite or at your nearby meeting location. Contact your local dietitian to schedule. Did you
