Well Everyday: Bringing the Harvest Home

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.

Locations

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

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

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

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

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

ContentDesign&Editor: KayshaQuiles,RDN MorganLaugier-Neiser,RD,LDN

ContentContributors: MorganLaugier-Neiser,RD,LDN SusanLang-Saponara,RDN ClaudiaShore,RDN KayshaQuiles,RDN JenieMussallem,MS,CNS

Questions?Contactusat: NutritionTeam@ServeUpNutrition com

Dear Reader,

Welcome to our seventh issue of Well Everyday, a seasonal publication giving you delicious recipes, meal inspiration, and evidence–based nutrition guidance.

In this special fall issue, we hope to inspire you to enjoy farm fresh produce and explore squash and root vegetable varieties that may be new to you. As we begin September, which is National Family Meals Month, we offer ideas and recipes to encourage cooking and enjoying more meals together. Read on to discover onthe-go breakfast ideas that will keep mornings simple and everyone energized, and fun, spooky Halloween recipes to get the kids in the kitchen.

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 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

with the nutrition team take a class

Each month, your Nutrition Team offers 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.

through the fall through the fall a taste of what's in season

pumpkins

Booming in Vitamin A, pumpkins are not just fall decorations! Enjoy them in savory recipes like soup, chili, casseroles, or even enchiladas, or satisfy your sweet tooth by blending them into pumpkin bread, smoothies, or overnight oats.

turnips

These root vegetables can be eaten raw or cooked, and can be used in recipes that call for hearty vegetables like potatoes. Try them roasted, mashed, or add them to soups. The leaves are also edible, having a peppery flavor, similar to arugula- great for salads, soups, and pesto.

kiwifruit

High in Vitamin C, fiber, and potassium, kiwifruit are the delicious staple you didn’t know you needed in your life. If you haven’t discovered the golden kiwi yet, be sure to try one soon! They are sweeter than a green kiwi, with an edible smooth skin. Kiwis are great by themselves, but also delicious in yogurt parfaits, on top of cashew butter toast, or in a fruit salad or salsa.

brussels sprouts

These cruciferous vegetables, sometimes nicknamed "mini cabbages", are a nutrition powerhouse, packed with folate and vitamins C and K. They are amazing roasted, and can add a satisfying crunch to a slaw or salad when shredded and eaten raw.

Getting to the of it...

Written by Kaysha Quiles, RDN

With the summer season officially winding down, It’s time to get to know your roots! Your root vegetables, that is. Your nutrition team will walk you through the ins and outs of the produce you see along the wall. Let’s start by getting to know your taproot vegetables. Taproots are edible underground vegetables that grow a primary root system, vertically downward. Carrots, radishes, turnips, and beets, oh my! The list goes on, but these are a fan favorite. Below, find some helpful tips on how to perfectly roast your taproots.

High Heat, Best Heat

Preheating your oven is key and we’re setting our ovens to 450F. This makes for the perfect outer crunch but a tender inside.

Season with your

The best part about roasting vegetables? Having them your way. Use fresh or dried herbs and spices, and season to your liking. Try it out with rosemary, garlic, basil, and more.

Eye on the Time

The perfect roasted root vegetable has a crunch on the outside, but is still tender on the inside. This should take about 30-35 minutes, depending on size of the veggies and your oven size and power.

Next on the list are tubers. Not sure what vegetables are considered tubers? Here are couple ways to enjoy them: mashed, roasted, baked, and boiled. That’s right, we’re talking about the starchy vegetables we all know and love. Potatoes, yams, and yuca are a few among the many different tubers we find underground. Here are some tips and inspiration for making your tubers the tastiest vegetables around.

Mash 'em up

Make sure you’re picking the right tuber for the job, especially if you want the best side dish. Yukon gold potatoes are naturally rich in flavor, and will only taste better with some additional ingredients. Looking for a healthier version of mashed potatoes? Next time, try olive oil for a heart healthy fat, fresh herbs and spices in place of salt, and fat-free or non-dairy milks.

Better when Baked

Don’t be afraid to wrap your root vegetable in foil and throw it in the oven for a tasty side dish. Make it your own and eat as-is, or play around with toppings. The topping options are endless when baking your tubers! Some of our favorites include: broccoli, cottage cheese, and scallions.

Last, but certainly not least, on our root vegetable list: bulbs. They are typically smaller than other root vegetables, but pack loads of flavor. These vegetables enhance the flavor in your favorite dishes and bring great aroma to your home when cooked. Just like other root vegetables, the bulb list goes on but your nutrition team has picked some favorites. Check out the table on the next page to get a better look at these terrific tubers!

Tubers

TypeofVegetable Select Store

Potatoes Smooth and firm texture

Well-ventilated and cool place Placing in refrigerator causes starch to turn into sugar, making the potato taste sweeter and look discolored when cooked

Yams Firm with no soft spots

Dark and cool place. Don’t store in bags, and keep away from extreme low and high temperature

Yuca Firm with no blemishes

Bulbs

Dark and dry place for up to a week. Store in refrigerator or tightly wrapped and kept in freezer

TypeofVegetable Select Store

Onions

Firm with smooth outer skins, no green sprouts!

Garlic

Plump and firm bulbs, white to off-white in color

Leeks

Shallots

Stalks should be mostly white and light green. Avoid withered or yellow tops

Cool and well-ventilated place Keep away from potatoes, apples, celery, and pears

Dark and cool place, not in refrigerator

Heavy in weight with papery skins

Up to 2 weeks in plastic bag in refrigerator

Dark and well-ventilated place for up to 4 weeks. For cut shallots, use a tightly-sealed container and refrigerate

Taproots

TypeofVegetable Select Store

Carrots

Smooth, firm, crisp carrots with deep color and bright green tops

Radishes

Bright in color and smooth in texture with bright green leaves

Turnips

Heavy in weight with no soft spots. Looking for something sweeter? Reach for small or medium sized turnips

Beets

Firm and smooth skin with leaves that aren’t wilted

In a plastic bag for up to 2 weeks

Refrigerate for up to 1 week in a plastic bag, don’t forget to remove tops

In a plastic bag for no more than 2 or 3 days to avoid bitter taste

After removing leaves, store the root in a plastic bag for up to 3 weeks

Sheet-PanParmesanTilapiawithRoastedRootVegetables

Ingredients

Non-stick cooking spray

1 tsp Herbs de Provence

1/2 tsp salt

1 cups parsnips, peeled & cubed

1 cup turnips, peeled & cubed

1/2 cup panko breadcrumbs

1/4 cup grated parmesan cheese

1/4 tbs ground black pepper

1 1/4 lbs tilapia fillets (about 4)

2 cups sweet potatoes, peeled & cubed

4servings 40minutes

Directions

Preheat oven to 400°F. Spray rimmed baking pan with cooking spray. In large bowl, whisk 2 tablespoons oil, Herbs de Provence, and 1/4 teaspoon salt; add vegetables and toss. Spread vegetables on prepared pan; roast 15 minutes. In small bowl, stir breadcrumbs, cheese, pepper and remaining 1/4 teaspoon salt. Push vegetable mixture to 1 side of pan; place tilapia on opposite side. Brush tilapia with remaining 1 tablespoon oil; press breadcrumb mixture on tilapia. Roast tilapia and vegetables 9 minutes or until vegetables are tender and internal temperature of tilapia reaches 145°F. Turn broiler to high; broil 1 minute or until vegetables and tilapia are golden brown.

Directions

Preheat the oven to 350˚F

Sweet Potato Egg Nests

6 servings 40 minutes

Ingredients

2 1/2 cups spiralized sweet potatoes, about 2 large sweet potatoes

2 tbs all-purpose flour

Salt & pepper, to taste

6 eggs

5-9 slices of Canadian bacon, chopped

Nutrition (per serving): Calories: 158, Total fat: 5.6g, Saturated fat: 1g, Cholesterol: 195mg, Sodium: 261mg, Carbohydrates: 16g, Fiber: 2g, Sugars: 3g, Protein: 11g, Potassium: 465mg

Place spiralized sweet potatoes in pot of boiling water and cook for 5 minutes; drain Mix sweet potato noodles with flour, salt and pepper.

Divide mixture between 6 spaces of muffin tin, sprayed with non-stick spray or brushed lightly with oil. Using back of spoon, press sweet potato into tin and up sides to form basket shape Bake for 20 minutes

Remove from oven and crack one egg into each Sprinkle with chopped Canadian bacon Bake for another 12 minutes, or until egg is just set with firm whites.

Let sit for 2 minutes before carefully scooping nests from pan

LentilSpaghettiwithCashew-LeekCreamandMushroom

4servings 45minutes

Ingredients

1 tbs plus 1 teaspoon olive oil, divided

1 tbs less-sodium soy sauce

1/4 tsp smoked paprika

1 package (6oz ) Portobello mushroom caps, thinly sliced

1 package (8 8 ounces) red lentil spaghetti

2 garlic cloves

3/4 cup raw cashews

2 tbs fresh lemon juice

2 tbs nutritional yeast

1/2 leek, ends trimmed and thinly sliced crosswise

Thinly sliced green onions for garnish (optional)

Directions

Preheat oven to 400°F; line rimmed baking pan with parchment paper In medium bowl, whisk 1 teaspoon oil, soy sauce and paprika; add mushrooms and carefully toss Let stand 15 minutes, tossing twice Spread mushrooms in single layer on prepared pan; roast 20 minutes or until browned and crisp. Cook spaghetti as label directs; reserve 1 cup cooking water, drain and return to saucepot and cover. In blender, purée garlic, cashews, lemon juice, nutritional yeast, 1/2 teaspoon kosher salt and 1/2 cup cooking water on high until smooth Makes about 1 1/2 cups

In large skillet, heat remaining 1 tablespoon oil over medium-high heat. Add leek; cook and stir 5 minutes or until tender. Add garlic mixture; cook and stir 1 minute or until heated through. Add spaghetti and remaining 1/2 cup cooking water; cook and stir 30 seconds or until heated through Makes about 4 cups

Serve spaghetti sprinkled with mushroom and green onions, if desired

Nutrition (per serving): Calories: 411, Total fat: 17g, Saturated fat: 3g, Sodium: 394mg, Carbohydrates: 50g, Fiber: 9g, Sugars: 4g, Protein: 22g

Ingredients

1 lb parsnips, peeled and cut into 1/2 inch pieces

1 lb beets, peeled and cut into 1/2 inch pieces

1 lb yukon gold potatoes, cut into 1/2 inch pieces

1 lb sweet potatoes, peeled and cut into 1/2 inch pieces

Directions

1.

2. 3. 4. 5. 6. 7.

Preheat oven to 350ºF.

6servings 55minutes

1 bundle poultry herb blend

1 tbs Dijon mustard

3 tbs white or red wine vinegar

9 tbs olive oil

Salt & pepper to taste

Nutrition (per serving): Calories: 393, Total fat: 21g, Saturated fat: 3g, Sodium: 168mg, Carbohydrates: 50g, Fiber: 9g, Sugars: 12g, Protein: 5g, Potassium: 11009mg

Mix the potatoes, parsnips, and sweet potatoes together with olive oil, just enough to coat, and season with salt and pepper. Pour onto a sheet pan and put into the oven to roast.

Do the same to the beets on a separate sheet pan and put into the oven.

Roast the vegetables until they are fork-tender, about 30-40 minutes.

Mix the mustard and vinegar together; season with the salt and pepper. Add the minced herbs.

Slowly drizzle the olive oil into the mix, whisking the entire time.

Dietitian Bites

Roasting vegetables is the perfect way to add veggies to your plate, but also a great way to use up those veggies in your fridge that may be going bad soon The possibilities are endless when it comes to roasted vegetables, and that's what makes this side dish so fun!

-Kaysha Quiles, RDN

Kids in the Kitchen

Written by Claudia Shore, RDN

As Fall arrives, it starts to feel like the beginning of a new year. We have anticipation for what autumn brings. Mornings are crisp, we settle into our new routines, and so it begins: leaves changing colors, pumpkins, hay rides, and days getting busy with schedules. What better time to connect and share about our days than around the table with our family. So gather around. The kitchen is the heart of the home, and in September, we’re celebrating Family Meals Month.

Better Together

Many hands in the kitchen can not only make meals come to the table more quickly, but much can be enjoyed and gained along the way. There are many health and social benefits of enjoying more meals together, like overall better mental health with more moments of connection and support. Also, an increase in self-esteem and confidence can develop along with healthier eating habits, as more fruits and vegetables are usually consumed with more family meals.

Meals, Multiple Ways

Try cooking extra ground turkey for Taco Tuesdays, then use it again as a topping for a baked potato bar the next night

Another night, try broccoli and cheese as a potato topper

Pan-fry leftover potatoes from the baked potato bar with peppers and onions, and crack an egg for a loaded omelet

Set aside cooked peppers and onions, cook some chicken sausage, and top a flatbread, pizza or tortellini

Pop cooked shrimp from the freezer, and have everyone make their own skewers with fixings like cherry tomatoes, leftover tortellini, and mozzarella balls. Dip in pesto or seasoned olive oil. Mix rotisserie chicken with barbeque sauce, and serve with corn and a salad. Serve a fruit salad along French toast, and enjoy the leftovers for breakfast the next morning.

Inspiration

Check out the ideas on the next few pages, and give some of the recipes a try. Maybe a new one will become a family favorite! Family meals make the ordinary meal… extraordinary, simply by enjoying it together!

Cavatelli and Broccoli

5servings 20minutes

Ingredients

Bowl & Basket frozen cavatelli

2 tbs Bowl & Basket olive oil

1 lb broccoli florets

1 tbs minced garlic

1 cup chicken stock

1/2 cup Bowl & Basket specialty grated

parmesan cheese

Directions

Bring a large pot of salted water to a boil Once boiling, add cavatelli and cook according to package directions. While waiting for water to boil/pasta to cook, heat a large, deep skillet over medium high heat and add in the olive oil. Once hot, add in the broccoli and sauté for 4-5 minutes, then add the garlic and sauté an additional minute or until garlic is golden and fragrant. Add in chicken stock and let the whole mixture simmer while the pasta cooks. If the broccoli appears to be getting too soft, remove from heat. Once cavatelli is cooked, drain (reserve 1/2 cup pasta water when you do), and add to the skillet with the broccoli. Add in the parmesan cheese and toss gently to coat, using some of the reserved pasta water if needed to make a sauce. Serve with additional parmesan cheese and red pepper flakes, if desired.

Nutrition (per serving): Calories: 355, Total fat: 14g, Saturated fat: 5g, Cholesterol: 39mg, Sodium: 510mg, Carbohydrates: 43g, Fiber: 5g, Sugars: 2g, Protein: 19g, Potassium: 275mg

Product Highlight

Cut down on prep time with Bowl and Basket already-washed and ready to cook broccoli florets.

1 2. 3. 4.

Foil-Pack Avocado-Ranch Chicken Tacos

4servings 25minutes

Ingredients

8 (6-inch) fajita-size flour tortillas

3 tbs fresh lime juice

1 1/4 lbs boneless, skinless chicken breast

1 tbs salt-free taco seasoning

1 red pepper, sliced

1/2 white onion, sliced thin

Directions

1. 2

Preheat oven to 375°F. Stack tortillas on 12-inch square sheet foil; wrap in foil. Stack 2 (12 x 24-inch) foil sheets horizontally on work surface; spray with cooking spray

In large bowl, whisk lime juice, seasoning and oil; add chicken, pepper, onion, beans and corn. Toss chicken mixture and place on right center of foil sheets; fold left side of foil over chicken mixture and tightly crimp edges to seal. Place foil packet on rimmed baking pan; bake 35 minutes or until internal temperature of chicken reaches 165°F, adding wrapped tortillas to pan during last 5 minutes of baking Makes about 4 cups chicken mixture

3.

Carefully open foil packet; fill tortillas with chicken mixture, lettuce, cheese and dressing.

1/4 cup black beans, drained & rinsed

2 tbs canned corn, no added salt

1/4 cup shredded romaine lettuce

2 tbs shredded cheddar cheese

1/3 cup avocado ranch yogurt dressing

Nutrition (per serving): Calories: 440, Total fat: 16g, Saturated fat: 6g, Cholesterol: 71mg, Sodium: 596mg, Carbohydrates: 40g, Fiber: 3g, Sugars: 3g, Protein: 30g

Better-For-You Chicken Cordon

Bleu

4servings 30minutes

Ingredients

4 boneless, skinless chicken breasts (about 6 ounces each)

4 thin slices lower-sodium deli ham (about 1/2 ounce each)

4 thin slices reduced-fat Swiss cheese

2 tsp olive oil

Directions

1 tsp chopped fresh thyme

3 Tbs Dijon mustard

1 Tbs honey

1 Tbs white wine vinegar

Baby arugula for garnish (optional)

Preheat oven to 350°F; spray rimmed baking pan with cooking spray. Slice chicken breasts horizontally in half, but do not cut all the way through. Open chicken breasts and spread flat, cut side up; cover each with 1 slice each ham and cheese. Fold chicken breasts to enclose filling; place on prepared pan. Brush chicken with oil; sprinkle with thyme and 1/4 teaspoon pepper. Bake 30 minutes or until internal temperature of chicken and filling reaches 165°F; let stand 5 minutes.

In small bowl, whisk mustard, honey and vinegar. Serve chicken drizzled with mustard mixture garnished with arugula, if desired.

Dietitian Tip: Serve alongside a whole grain and a seasonal green vegetable, like zucchini, for a fiber and nutrient boost.

Nutrition (per serving): Calories: 158, Total fat: 6g, Saturated fat: 2g, Cholesterol: 43mg, Sodium: 684mg, Carbohydrates: 5g, Sugars: 5g, Protein: 17g, Potassium: 218mg

Dietitian Bites

Looking back at all the busyness with our family, sometimes we ate at the kitchen table, sometimes we ate at the counter, and sometimes we even ate around the coffee table with pillows on the floor I can’t remember who won, who lost, or what projects were due, but I do fondly remember the time spent sitting and eating together, and the music and laughter along the way

-Claudia Shore, RDN

1.

2.

3.

Kids in the Kitchen

Written by Susan Lang-Saponara, RDN

Anytime spent exploring, creating, and just being joyful with your children is a wonderful time. When you can spend that fun time creating meals and memories, helping to build your child’s culinary skills now and for the future, that’s a win! Enjoy these crisp fall days and check out these kids-can-do with you recipes Simple ways to “spook-ify” for Halloween or “health-ify” for anytime are included Have fun creating, there are so many possibilities!

Kids-can-do with you, appetizer!

Kids Charcuterie Board

12servings 25minutes

Ingredients

1 container red apple slices

1 package colby jack cheese cracker cuts

Directions

Arrange apples, cheeses, carrots, peppers, turkey, grapes, crackers and trail mix on serving platter; serve with hummus

Nutrition (per serving): Calories: 309, Total fat: 15g, Saturated fat: 6g, Cholesterol: 42mg, Sodium: 468mg, Carbohydrates: 28g, Fiber: 4g, Sugars: 12g, Protein: 16g

1 package swiss cheese cracker cuts

1/2 package baby carrots

1/2 package mini sweet peppers

1 pound deli turkey (low sodium)

1 bunch red grapes (about 1 pound)

1 cup baked woven wheat crackers

1 cup crackers (low sodium)

1/2 cup classic trail mix

1/2 cup hummus

To “spook-ify”: Make a Halloween scene! Add ghosts by cutting peeled bananas in half and put mini chocolate chips in the top as the eyes; put up the pumpkin patch with peeled, whole clementines with cut celery as the stems; wake up the witches with triangle-shaped tortilla chips covered with guacamole and a thin carrot peel across the bottom as the band on the hat; include a Frankenstein guacamole dip by placing it at the center of your board, shaping it like a square, using sour cream and olives as eyes and blue tortilla chips sticking up from the top as hair.

To “health-ify”: Use plain Greek yogurt instead of sour cream, and use hollowed out sweet multi colored peppers, with a face cut out like a jack o lante

Dietitian Bites

My children are now adults and not only do we all still cook together but they also cook for my husband and I! Some of our favorite fall foods to make together are pumpkin breads, pancakes and cookies

-Susan Lang-Saponara, RDN

Kids-can-do with you, lunch!

Turkey, Apple, & Cheese Crescent Rolls

8servings

22minutes

Ingredients

1-12oz canrefrigeratedcrescentrolls

8-16slicesofturkey

4Stringcheesesticks(cutinhalf)

1GrannySmithapple,verythinlysliced

ProductHighlight

Lowerthefat contentinthis recipebychoosing ourBowl&Basket

reduced-fat,part skimstring cheese

Directions

Preheatovento375°F

Placeunrolledcrescenttrianglesonacookiesheet

Add3-4thinappleslices,1-2slicesofturkey,andonestringcheesehalfoneachtriangle Rollupeachtriangle,tuckinginthesidesifdesiredtohelpholdinthecontents Repeatforallcrescentrolls Bake11-12minutesandenjoywarm

To “spook-ify”: Make it a mummy! Add eyes by smooshing or placing pieces of cooked spinach or greens, small pieces of carrots, beans, or ham

To “health-ify”: Add the greens, carrots and beans to the inside

Nutrition (per serving): Calories: 216, Total fat: 11g, Saturated fat: 4g, Cholesterol: 10mg, Sodium: 526mg, Carbohydrates: 21g, Fiber: 1g, Sugars: 10g, Protein: 83g, Potassium: 151mg

Kids-can-do with you, dessert!

Quick Apple Crisp Bowl

4servings 8minutes

Ingredients

3/4cupgluten-freecereal

1/4cupslicedalmonds

21/2tbsunsaltedbutter

2tbslightbrownsugar

1/2tspgroundcinnamon

2mediumGalaapples,halved, coredandsliced1/4-inchthick

1/2cuplow-fatvanillayogurt

Directions

Preheat oven to 375°F Spray rimmed baking pan with cooking spray In small bowl, toss cereal, almonds, 1 1/2 tablespoons butter, sugar and cinnamon; spread on preparedpan Bake8minutesoruntilgoldenbrown Makesabout11/4cups

In large skillet, melt remaining 1 tablespoon butter over medium-high heat Add apples; cook and stir 5 minutes or until soft Serve apples topped with yogurt and cerealmixture.

To “spook-ify”: Use green apples and add canned pumpkin to the vanilla yogurt to make an orange and green Halloween theme.

To “health-ify” & simplify: Skip step one! Just top your cooked apples with yogurt, and finish by spreading the cereal and almonds on top.

Nutrition (per serving): Calories: 233, Total fat: 11g, Saturated fat: 4g, Cholesterol: 19mg, Sodium: 47mg, Carbohydrates: 31g, Fiber: 3g, Sugars: 21g, Protein: 3g, Potassium: 201mg

Embracing Fall Flavors

Written by Jenie Mussallem, MS, CNS

As the leaves change colors and the air turns crisper, autumn brings with it an abundance of seasonal delights, and one vegetable that steals the spotlight is squash. From butternut to acorn, delicata to spaghetti squash, these versatile gems offer not only a burst of fall flavors but also a myriad of health benefits. So, why not make the most of this seasonal

treasure and whip up some nutritious and delicious squash dishes for a healthy fall? Here are some compelling reasons to do so:

Nutrient Powerhouses

Squash varieties are packed with essential nutrients that support overall well-being. They are a great source of vitamins A and C, both of which are crucial for a strong immune system, especially as the colder months approach. Moreover, they provide a healthy dose of fiber, aiding digestion and promoting a feeling of fullness, which can help control overeating and support weight management goals.

Seasonal Sustainability

Choosing seasonal produce like squash not only benefits your health, but also the environment. Opting for locally sourced, in-season vegetables reduces the carbon footprint associated with transportation and storage.

Supports Heart Health

The natural compounds found in squash, such as potassium and antioxidants, contribute to heart health. Potassium helps to regulate blood pressure, reducing the risk of cardiovascular diseases. Additionally, the antioxidants found in squash, like beta-carotene, help combat oxidative stress and inflammation, which can contribute to heart disease.

Fall is the perfect time to embrace the bountiful squash harvest and incorporate these nutrient-rich vegetables into your diet. Whether you're aiming to improve your health, or simply enjoy the delicious flavors of the season, cooking with squash offers a wide array of options. So, venture into the kitchen, get creative with your recipes, and savor the taste of autumn's wholesome goodness. Your body and taste buds will thank you for making this healthy and delicious choice! Check out some of our favorites below.

TypeofSquash

Butternut Squash

FlavorProfile

The flavor profile of butternut squash can be described as sweet, nutty, and slightly earthy. It has a delicious natural sweetness that sets it apart from other varieties of squash

Acorn Squash

Delicata Squash

Spaghetti Squash

The sweetness of acorn squash is less pronounced compared to butternut squash, but it still adds a delightful hint of natural sweetness to dishes.

The flavor profile of delicata squash is sweet, creamy, and slightly nutty Delicata squash is also known as peanut squash or potato squash, and is a popular choice because of its tender skin, which is edible

The flavor profile of spaghetti squash is mild, slightly sweet, with a subtle nuttiness Spaghetti squash has a more neutral taste, which makes it an excellent canvas for various flavors and seasonings

CookingTechnique

Butternut squash can be cooked using various methods, each bringing out different flavors and textures Butternut squash tastes great roasted, sautéed, and makes a delicious soup!

Acorn squash can be roasted, baked, steamed, or even microwaved to bring out it’s best flavors. It is a favored choice for both sweet and savory dishes!

Due to its sweet and creamy nature, delicata squash pairs with a wide range of flavors It is often used in soups, stews, casseroles, salads, and cooked as a side dish!

When cooked, the flesh of spaghetti squash transforms into long, thin strands that resemble spaghetti noodles. The texture is less dense and creamy compared to other squash, but it makes a great pasta alternative

Kabocha Squash

The flavor of kabocha squash is rich, sweet and earthy Also known as Japanese pumpkin, kabocha squash is popular in Asian cuisines and has gained popularity worldwide for its unique taste and texture

Zucchini

The flavor profile of zucchini is mild, slightly sweet, and subtly earthy. Zucchini is also known as courgetti, and is a summer squash that is widely enjoyed for its versatility in cooking

Pumpkin

The flavor profile of pumpkin is rich, earthy, and slightly sweet, making it a beloved and iconic ingredient for the fall season. This sweetness is particularly pronounced in varieties like sugar pumpkins

When cooked, kabocha squash develops a smooth and velvety texture similar to butternut squash The flesh is tender and creamy, which adds to its overall appeal. The sweetness of kabocha squash is more pronounced, making it a delicious choice for both sweet and savory dishes.

When cooked, zucchini maintains its mild and delicate taste Its flesh is tender yet crisp, providing a pleasant contrast in texture.

When cooked, pumpkin develops a smooth and velvety texture, which is often associated with comfort and warmth It's flesh becomes tender and mellow, contributing to it's overall appeal in various dishes.

Butternut Squash-Kale Galette

Ingredients

1 1/2 cups all-purpose flour, plus more for work surface

1 cup whole-wheat flour

1 tsp salt

1 tbs orange zest

1/2 tsp freshly grated nutmeg

2 tbs butter, softened

1/4 cup olive oil

1 small butternut squash, peeled and cut into 1/2-inch cubes

6servings 40minutes

Directions

1 small onion, sliced

2 garlic cloves, minced

6 cups chopped kale, stems removed

For the crust: In a large bowl add flours, salt, orange zest, nutmeg, butter and 1/4 cup olive oil; stir together using a fork. Add 1/2 cup water, and mix until well combined. Turn dough out onto a floured work surface, and knead until dough comes together into a ball. Wrap in plastic wrap and refrigerate 15 minutes

For the filling: Heat 1 tablespoon olive oil in a large skillet over medium heat Add squash and onion; cook 10 minutes or until slightly softened Add garlic and kale; cook 5 minutes or until softened

Season with salt and pepper to taste Remove from heat, and let cool

Preheat oven to 350°F. Line a baking sheet with parchment paper. On a floured work surface, roll dough into a large circle, 1/4-inch thick. Transfer dough to baking sheet. Spoon squash mixture onto dough, allowing a 2-inch border. Fold edges of dough up over filling in loose pleats. Bake 1 hour or until golden brown. Serve warm.

Nutrition (per serving): Calories: 336, Total fat: 14g, Saturated fat: 4g, Cholesterol: 10mg, Sodium: 409mg, Carbohydrates: 48g, Fiber: 6g, Sugars: 2g,

Protein: 7g, Potassium: 391mg

Ingredients

1 container Bowl & Basket vanilla yogurt

1⁄4 cup milk

1⁄4 cup canned pumpkin

1⁄2 banana, frozen

2 Tbsp chia seeds

1 tsp ground cinnamon

3⁄4 tsp ground turmeric

1⁄2 tsp ground ginger

1⁄4 tsp ground clove

1serving 5minutes

Nutrition (per serving): Calories: 360, Total fat: 11g, Saturated fat: 4g, Cholesterol: 17mg, Sodium: 98mg, Carbohydrates: 47g, Fiber: 13g, Sugars: 25g, Protein: 22g, Potassium: 842mg

Pinch of nutmeg

Ice

Directions

1.

Combine all ingredients in blender and blend until smooth. Add ice and blend again to desired thickness

PumpkinSpiceandTurmericSmoothie

1. 2

3. 4.

Ratatouille

Ingredients

1 1/2 cups tomato basil pasta sauce

1 red or yellow bell pepper, chopped

2 small eggplants, cut into thin coins

2 zucchinis, cut into thin coins

2 yellow squash, cut into thin coins

6 tomatoes, cut into thin coins

3 tbs olive oil

3 or 4 sprigs fresh thyme

Salt & pepper to taste

Directions

Preheat oven to 375°F.

Use a mandolin or sharp knife to slice eggplant, zucchini, yellow squash, and tomatoes.

Place tomato basil sauce in an ovenproof 12-inch skillet, add bell peppers, and stir.

Arrange alternating coins of eggplant, zucchini, and yellow squash in a circle around edge of skillet (it’s easiest if you stack slices, then fan them out in skillet). Repeat with one or two more circles of coins to fill the skillet. Drizzle veggies with olive oil and sprinkle with fresh thyme.

Cover with a circle of parchment paper and bake for about 40 minutes, until vegetables have released their liquid and are tender but not falling apart.

Dietitian Bites

4-6servings 40minutes

Nutrition(perserving):Calories:123,Totalfat:3g,Saturatedfat:0g, Cholesterol:0mg,Sodium:29mg,Carbohydrates:24g,Fiber:9g, Sugars:15g,Protein:5g

Family dinners are the heart of our home, a cherished tradition where laughter and love are always present. As we gather around the table, conversations flow, stories are shared, and memories are created. From Grandma’s secret recipes to Dad’s hilarious anecdotes, these gatherings strengthen bonds, creating a warm and nurturing haven for all

-JenieMussallem,MS,CNS

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Breakfasts to Fall Back On

Written by Morgan Laugier-Neiser, RD, LDN

As fall approaches and the kids return to school, our mornings become a little more chaotic, and our days a little more full. Despite our busy schedules, it is more important than ever to make time for a nutrient-dense breakfast.

Breakfast provides the nutrients you need to effectively fuel your body for the day ahead. When prepping breakfast, keep these tips in mind:

Go for whole grains

Whole grains have complex carbohydrates and contain more fiber and protein compared to refined grains. This means you will stay full for longer and have energy to last throughout the entire morning. Think whole wheat toast, oatmeal, granola, and whole grain cereal.

Power up with protein

Protein is not only important in keeping your body strong and repairing your cells, but including protein in your breakfast will keep you satisfied for a longer period of time, so you don’t get hungry again too quickly. Add protein with eggs, Greek yogurt, peanut butter, nuts and seeds, or protein powder.

Pack in the produce

To meet our vitamin and mineral needs, fruits and vegetables should make up about half of our diets. Breakfast is no exception. Try adding spinach to an egg scramble, berries to your cereal, or add a handful of spinach or kale to a fruit smoothie.

Whether you have time to sit down and enjoy a home-cooked meal, or are grabbing something to eat on your way out the door, there are healthy and satisfying options for everyone, from the toddlers going to daycare, to the grownups going to work.

Take a look at these quick and easy breakfasts that you can grab on the go, and a few recipes that you can prep ahead to make your mornings a little easier.

Toasts

Whole grain toast + ricotta + berries + lemon zest

Whole grain toast + mashed avocado + hemp hearts

Whole grain toast + cashew butter + sliced golden kiwis

Whole grain toast + peanut butter + banana slices + granola

Egg in a mug

Scramble one egg in a mug. Cover with a damp paper towel and microwave for 60 seconds. The egg fits perfectly in an English muffin. Add your favorite toppings (like spinach and cheese) for a quick and easy breakfast sandwich.

Smoothies

Choose your base:

Unsweetened almond milk, oat milk, soy milk, or low-fat/ non-fat milk

Add:

Frozen banana + peanut butter (or PB powder) + cocoa powder

Frozen mango + banana + vanilla protein powder

Frozen mixed berries + spinach

Frozen cherries + chocolate protein powder

Overnight oats

Combine 1/2 cup old fashioned oats, 1/2 cup milk of choice, and a sprinkle of chia or flax seeds. Add Greek yogurt or other mix-ins like banana slices, blueberries, chopped apples, or protein powder (optional). Stir until combined, and let sit in the refrigerator overnight. You can eat your oats cold in the morning or reheat for a hot breakfast.

Protein waffles

High protein waffle (ex. Kodiak Cakes) + peanut butter + mashed raspberries

High protein waffle + chocolate sunflower seed butter + strawberries

High protein waffle + Greek yogurt + sliced bananas

Dietitian Bites

What's my favorite grab and go breakfast? A PB&J roll-up!

Start with a whole grain flour tortilla. Cover with peanut butter, raspberry preserves, and top it off with mashed raspberries. Roll it up, and take it on the go. Perfect for busy mornings!

-Morgan Laugier-Neiser, RD, LDN

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Directions

Apple Pie Overnight Oats

1serving 5minutes

Ingredients

1⁄2 cup rolled oats

1⁄4 cup milk

1⁄4 cup Greek Yogurt

1⁄4 cup apple, grated

1⁄2 tbs maple syrup, plus more for garnish (optional)

1⁄4 tsp cinnamon

1 tsp chia seeds

Walnuts, toasted and roughly chopped, for garnish

In a jar or bowl, stir together oats, milk, Greek yogurt, apple, syrup, cinnamon, and chia seeds. Refrigerate overnight. Garnish with walnuts and a bit more maple syrup, if desired.

Nutrition (per serving):

Calories: 420, Total fat: 14g, Saturated fat: 4g, Cholesterol: 16mg, Sodium: 60mg, Carbohydrates: 57g, Fiber: 8g, Sugars: 20g, Protein: 17g, Potassium: 582mg

Wholesome Pantry organic oldfashioned oats are a nutritious pantry staple- great for oatmeal, baking, smoothies, and so much more!

Loaded Avocado Toast

Ingredients

1 tbs olive oil + extra to drizzle for garnish

2 large slices of sourdough bread (or bread of choice)

2 spinach egg white frittatas

1 large avocado

1 tbs lemon juice

Dash 'Everything but the Salt' seasoning

Lemon juice

2servings 40minutes

Directions

1.

Balsamic Vinegar

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Nutrition (per serving): Calories: 371, Total fat: 22g, Saturated fat: 4g, Cholesterol: 5mg, Sodium: 457mg, Carbohydrates: 35g, Fiber: 7g, Sugars: 4g, Protein: 11g, Potassium: 606mg

Raspberry Chia Seed Pudding

Ingredients

1/4 cup chia seeds

2 cups 1% milk (or other milk of choice)

1 5 3 oz container Greek raspberry yogurt

Fresh raspberries, optional

ProductHighlight

WholesomePantrychiaseedsarean excellentsourceoffiber,packingin11g inonly3Tbsp!

2servings 40minutes

Directions

Combine 1/4 cup of chia seeds and 2 cups of milk in a mason jar and let sit in the fridge for at least 4 hours.

When the chia pudding is set, layer crushed raspberries, chia pudding, and low-fat raspberry

Greek yogurt

Top with fresh raspberries, and serve!

Nutrition (per serving): Calories: 248, Total fat: 10g, Saturated fat: 3g, Cholesterol: 14mg, Sodium: 128mg, Carbohydrates: 24g, Sugars: 15g, Fiber: 8g, Protein: 18g, Potassium: 471mg

Smoothie Prep Freezer Packs

4serving 10minutes

Ingredients

4 medium bananas, peeled and halved crosswise

2 cups blueberries

2 cups hulled and quartered strawberries

5 cups unsweetened almond milk, divided

1/4 cup vanilla protein powder, divided

Directions

Divide bananas, blueberries and strawberries into 4 quart-size freezer-safe zip-top plastic bags; seal bags, pressing out excess air. Freeze at least 4 hours or up to 2 months.

To prepare 1 smoothie, in blender, purée 1 1/4 cups milk, 1 tablespoon protein powder and contents of 1 frozen bag on high until smooth. Makes about 2 1/2 cups.

Dietitian tip: Mix and match whatever fruits you enjoy in the same ratios to get a flavorful smoothie unique to you. You can also add in 1 cup of leafy greens for extra veggies! If you prefer plant-based, use a non-dairy protein powder.

Nutrition (per serving): Calories: 250, Total fat: 5g, Saturated fat: 0g, Cholesterol: 1mg, Sodium: 244mg, Carbohydrates: 51g, Fiber: 7g, Sugars: 26g, Protein: 6g, Potassium: 740mg

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Nutrition Team Book your group with our

Claudia Shore, RDN 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

Kaysha Quiles, RDN ShopRite of Greenwich

Kaysha Quiles@wakefern com

Jenie Mussallem, MS, CNS

ShopRite of Yardley

Jenie Mussallem@wakefern com

Check it out!

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!

local we

Local farms play a vital role in our communities. By supporting them, we bolster the local economy and foster a strong sense of community. Purchasing local produce at ShopRite helps create jobs and sustains small businesses, ensuring their continuation for generations to come. Moreover, opting for locally grown food reduces our environmental impact by decreasing transportation emissions and supporting sustainable farming practices. These farms often prioritize diverse and seasonal produce, promoting food security and preserving biodiversity. Embracing local farms not only guarantees access to fresh and nutritious food but also helps to maintain the natural beauty of the rural landscapes, securing a prosperous future for our food system.

Fresh Water Greens – Sewell, NJ

Family-owned since 1925

Melick’s Town Farm – Oldwick, NJ

The largest apple grower in New Jersey Run by 10th generation farmers

Donaldson Farms – Hackettstown, NJ

Family-owned since 1906

Features hundreds of acres of fruits and vegetables

Zone 7 – Ringoes, NJ

Working with over 75 farms, delivering food from small and mid-sized farms and food producers to the customer

Sunny Valley – Glassboro, NJ

Supplying fresh produce to North America since 1986