Page 2D South Florida Sun-Times/Thursday, August 16, 2012
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Five tips for fast, healthy meals on a budget
(ARA) - What do time and money have in common? They're worth a lot, and we could always use more of each. Between managing a packed schedule and trying to stretch every dollar, getting a healthy meal on the table may seem impossible. Smart planning and shopping can make it easier on any budget, so mealtime can be nutritious, tasty and stress-free to prepare. Consider these five tips to plan and prepare quick, nutritious and affordable meals: 1. Plan ahead: Studies show one-third of Americans decide what to make for dinner at the last minute, which can lead you to choose less-thanhealthy foods. Plan your meals ahead of time and go to the supermarket with a shopping list, so you avoid impulse buys. Stick to your list and budget. 2. Go online to find quick recipes: The Internet offers countless places to find recipes the whole family will enjoy and tips to cut preparation time. Search for
recipes that use ingredients that are affordable and easy to prepare. Consider searching for recipes on sites like Mealtime.org and AllRecipes.com. 3. Keep frequently used ingredients in your pantry: Canned tomatoes, beans, tuna and other foods can be stored in the pantry until you're ready to prepare a quick and delicious meal. Another plus: A recent study in the Journal of Nutrition and Food Sciences shows canned foods help families meet their dietary goals for key nutrients, often at a lower costper-nutrient than fresh or frozen varieties. 4. Look for meals that can be prepared in advance: Cook ahead on days when you have time or double-up on recipes of your favorite soups and sauces; freeze half to use on one of those especially timecrunched weeknights. 5. Explore protein alternatives: Traditionally, meat has been at the center of America's dinner plate, but
drained 2 cups (1 pint basket) grape or cherry tomatoes, halved 1 cup bagged, matchstick-cut carrots 1/2 cup bottled, reduced-fat Italian dressing 3 large hard-cooked eggs, peeled
every food group. Remember, the U.S. Department of Agriculture Dietary Guidelines for Americans recommends that a healthy, affordable diet should include all forms (canned, fresh, frozen and dried) of fruits, vegetables, beans and seafood. Consider comparing the overall value of fresh, canned and frozen forms of the same vegetable or fruit to decide which best suits your family's needs. This Confetti Picnic Salad is a healthy side
that can be expensive every night. Experiment with non-meat proteins, such as beans, seafood and soy-based foods and try "no cook" meals like salads. Combining seasonal fresh produce in a green salad with affordable proteinalternatives, including canned beans and tuna, helps stretch the food budget and add critical nutrients. Use these tips to help your family get the most nutrition from every meal by making smart choices from
dish that's easy to make ahead of time and delicious yearround. With a combination of colorful veggies, one serving gives you the healthpromoting benefits of one cup of nutrient-rich vegetables. CONFETTI PICNIC SALAD 1 can (15 1/4 ounces) corn, drained 1 can (15 ounces) chickpeas (garbanzos), drained and rinsed 1 can (14 1/2 ounces) cut green beans,
LAURENZO’S FUHGEDDABOUDIT SINCE 1951 - CALL FOR CATERING
Place corn, chickpeas, green beans, tomatoes and carrots in a large bowl. Add dressing and toss until well coated. Cover and refrigerate at least 30 minutes. Separate egg yolks and whites and chop coarsely. Add egg whites to salad and toss to blend. Place salad in a serving bowl and crumble egg yolks over top of salad. Serve cold. Makes eight servings. Nutritional Information Per Serving: Calories 170; Total fat 4.5g; Saturated fat 1g; Cholesterol 80mg; Sodium 530mg; Carbohydrate 27g; Fiber 5g; Protein 7g; Vitamin A 60 percent daily value (DV); Vitamin C 30 percent DV; Calcium 4 percent DV; Iron 10 iron DV
SAVINGS! CELEBRATING OUR 62ND YEAR IN BUSINESS SALE WITH SUPER CAFE SPECIAL Reg. $12.99 + Tax With Spaghetti & Sauce, House Salad Cukes & Chick Peas, Creamy Italian Dressing
Entree Choice:
8
$ 99
Eggplant Rollatini w/Ricotta or Laurenzosmarket.com • For Wine Orders: Laurenzoswine@aol.com • For Store Orders Laurenzos1951@aol.com HOURS: MON.-SAT 9:00 A.M.-7:00 P.M.; SUN. 9:00 A.M.-5:00 P.M. Chicken Francese
+ Tax
WINE SHOP • CAFE / RESTAURANT • 16385 W. DIXIE HWY., NMB (305) 945-6381 Bottarga Spaghetti Venica Friuli Italy SOUP SALAD PASTA PIZZA DOLCE Margherita Pizza Alla Bottarga Sauvignon Blanc Cup of Soup & Served on 1 Plate, a portion of $9.99 + tax $9.99 + tax or Pinot Blanc Reg. $12.99
$
99 Ghione
3
750ml
While Supply lasts
Barbera $15.99 Di Asti Reg. $21.99 750ml
Steaks Whole Fresh
Florida Lobsters Fresh Prince Edward Island
Mussels Rope Cultured
House Salad, Dressing, Pasta 3 Manicotti Or Spaghetti or 4 Stuffed Shells Pasta Of The day, 1 Slice of Pizza, Choice of Soup + Tax Dessert Of The Day or House Salad
7
$ 99
4$ 99 79$ 99 8 1 $ 99 $ 99 2 2
$ 99 Salmon
Reg. $7.99 Fresh Canadian
Buy 1 Get 1 Free
Reg. $19.99 Lb. Fresh Grade “A”
Jumbo Lb. Drumsticks
Lb.
¢
Reg. $7.99
Fresh USDA Inspected Boneless
Reg. $5.99 Lb. Laurenzo’s Homemade
Pork Butt Roasts
Fresh Ricotta
Porkloin Roasts
7 99 4
$ 99
Smoked U Sliced $ Lb. Salmon
Lb.
Fresh USDA Inspected Boneless
Lb.
Michael’s Atlantic Cry-o-vac Reg. $12.99
Lb.
Boar’s Head
Reg. $9.99 Lb. Honey Maple Turkey Breast 1/2 lb min.
8 Oz
4 Oz
2$ 99 6 $ 49 Lb.
Lb.
Reg. $10.99
7
$ 99 + Tax
16 oz. Reg. Cuts $1.49 Anna Pasta Cento 1 Ltr Pure Olive Oil 16 oz. Reg. $2.49 DeCecco Pasta
99 $ 99 5 $ 99 1 $ 99 8 $ 49 3 99¢
Berio 51 oz. Extra Virgin Olive Oil Imp. 12 oz. Reg. $4.49 U Hero Fruit Spread Imp. Italy 25 oz. Reg. $1.49 Ferrara Sparkling Water
¢
ea.
WOOD BURNING BRICK OVEN PIZZAS Mon.-Sat. 11-5:30 p.m. Sunday 12-5 P.M. 63 2 Slices NY $ + Tax Cheese Pizza w/FREE 12 oz. Soft Drink
4
Laurenzo’s Homemade Fresh
Potato Gnocchi
1
$ 99
Reg $5.99lb 1 lb. min.
Laurenzo Homemade
Lb.
Mini Sfogliatelle Flaky Pastry Sweet Ricotta Reg. $1.50 ea.
Laurenzo’s Homemade Reg. $14.99
99
¢ Ea.
Whole
999 Italian Ricotta Cheese Cake $499
LAURENZO’S FARMERS MARKET
$
1/2
FRESH HERBS!
REG HOURS: 7 a.m. - 6 p.m., Sunday, 8 a.m. - 5 p.m. • 16445 W. Dixie Hwy. 305. 944.5052
ORGANICS A GREAT SELECTION & LOW PRICES – ORGANIC FRUIT – VEG – GREENS New Jersey Beautiful Large Sweet & Juicy Delicious Sweet Sicilian Cantaloupes Juicy Califorina Gala Califorina Eggplant Pineapples Apricots Apples Plums BUY 1 GET 1 $ 99 ¢ ¢ $ 99 ¢ Lb. Ea. Lb. Lb. Lb. FREE
99
2
99
1
99
NOT RESPONSIBLE FOR TYPOGRAPHICAL ERRORS – PRICES ARE SUBJECT TO AVAILABILITY. WHILE SUPPLIES LAST! AMEX, VISA, MC & ATM Honor Cards For Main Store • Farmer’s Market: VISA, MC & AMEX. Valid 08/16/12 - 08/22/12