I think I’m going to plant my own vegetable garden this year.  It’s going to be small but after having a few potted tomato plants and herbs on my deck I have found that I love to watch things grow and then experiment with easy recipes using my homegrown goodies.  I also love being outside and gardening is an enjoyable way to get physical activity and reduce stress.  Maybe it was the first lady who inspired some of us to start a garden but I have noticed that people who have never gardened or those who haven’t in a while are now growing vegetables and herbs for many of the benefits it provides, such as:

• Freshness and flavor. The flavor of homegrown is wonderful! Vine-ripened tomatoes have fuller flavor, especially varieties for home gardens. Squash is without scratches. Leaf lettuce is perfectly crisp. Basil is fresh and aromatic. The list goes on.
• Saving Money. With so much good produce on hand you can pick what you want when you need it to avoid waste.
• Exercise. Gardening incorporates many important elements of accepted exercise regimes, such as stretching and stance, repetition and movement, and even resistance principles similar to those in weight training. In general, gardening burns about 200 calories an hour!
• Health. A diet rich in vegetables as part of an overall healthy diet may reduce the risk of stroke and cardiovascular diseases, type 2 diabetes, and may protect against certain cancers. Eating vegetables that are low in calories instead of other higher-calorie food helps cut total calories, too.
• Being social. You’ll have a bounty to share with friends and neighbors. You may also have a chance to introduce a person to how food plants grow.

I asked our gardening center staff for some basics on the needed tools… luckily I have most of these already in my shed.  The important thing about tools is to have some that fit you and are well made. You don’t have to buy every gardening gadget on the market. Just a few key tools can make all the difference.

• Gloves – nothing can make working outside in the soil and with plants a better experience than a well-made pair of gloves that are not too large or small in size.
• Hand tools – such as a hand trowel, cultivator and pruning shears.  All types of gardening requires the use of hand tools, especially container gardening.  Make sure that they fit the user. Available now are gardening hand tools made with women and children in mind, so that the tool fits the hand using it.
• Garden Fork, Spade, Shovel, and Rake – all-important tools for gardeners who have flower beds or gardens larger than container gardens. Investment in tools that will last more than one growing season and are well-suited to the person who is using them can insure that your gardening experience is far more pleasant and less frustrating.
• A wheelbarrow – a good wheelbarrow can reduce the trips and make the load easier to carry. Great for hauling garden waste and for bringing in the harvest.
• A hose – a good non-kinking hose and a quality hose nozzle for watering

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The price of gas continues to rise and many of us are looking for ways to trim a few dollars from our budget to make ends meet.  Since food is purchased almost every week you may be thinking that the supermarket is a place where you can cut costs.  Fortunately there are several steps you can take to save some money at the supermarket while still maintaining a healthy diet.  Remember that whatever your food budget looks like, you can still eat healthy and help your family avoid costly illness.  I like to say – it’s not too expensive to eat healthy, it’s too expensive to get sick. So let’s adhere to our healthful eating plan while using some of these money saving practices at the store:

Plan your meals and shopping lists around featured sale items.

Having a plan is probably the most important step to saving money on food!   Use your store’s weekly sales ad flier to plan your menus for the week. Then, write your shopping list around the items and brands that are on sale. Taking a few minutes to make a detailed plan will save you the time of making unplanned trips or running to a fast food restaurant for meals which may not be healthy for your wallet or your waistline.

Planning ahead also helps you avoid waste as you “plan” to use the produce items you bought instead of throwing them away because they weren’t used and turned bad.

Use menu planning resources.
Need some help planning easy, affordable menus?  Go to meijermealbox.com and click on the weekly nutritious menu.  A dietitian has prepared these menus based on weekly sale items and there is a shopping list included along with the nutritional information.

Use coupons wisely.

Clip coupons for those items typically in your menu plans.  Find them in the Sunday newspaper or use online coupons.  Sign up for Meijer clipless coupons at mperks or look for coupons  under the specials tab at Mejier Mealbox

Stock up during sales.

Buy common items in quantity when they hit their lowest price. Don’t buy a year’s supply, just enough to last until the next sale (two to three weeks).  For example: Boneless chicken may be on sale every other week at your grocery store, so buying two weeks of boneless chicken every other week to store in her freezer could save you a few hundred dollars over the year!

Buy store brands.

Store brands are high in quality but typically less expensive than national brands.  Look for staple items that your family uses regularly – oatmeal, canned tomatoes, pasta and pasta sauce, etc.

Happy shopping and remember – a little planning can add up to big savings!

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March 17th is St. Patrick’s Day and my thoughts turn to the power of green foods!  Eating green produce as part of a balanced diet can help with a variety of health needs, including heart and vision.  Let’s take a look at what makes green foods so healthy for us.
 

Healthy Dose of Green

While dark green plant foods are loaded with nutrients, one of their biggest claims to fame is lutein. Lutein is an antioxidant found in high levels in a type of eye tissue called the macula. Regular consumption of lutein-rich foods helps prevent macula degeneration, thus lowering your risk of blindness.  Green fruits and vegetables may also reduce the risk of some cancers and help keep bones and teeth strong.

Green foods to eat
Avocados
Green grapes
Kiwifruit
Broccoli
Green peppers
Spinach
Asparagus
Brussels sprouts
Green beans
Zucchini
Green peas
Snow peas

Ways to boost your green intake

Freezer Greens.  Add a box of frozen chopped broccoli when cooking the macaroni from a box of macaroni and cheese or other boxed rice/pasta side dishes. Add frozen peas to a reduced sodium soup before heating.  Use your microwave and steamer bags of frozen veggies to fix a quick and healthy supper side dish. 

Sandwich Smarts.  Put a couple of thin slices of avocado on a turkey sandwich or add spinach between your bread for an easy nutrient boost.

Green Smoothie. Blend non-fat or reduced-fat Greek yogurt with your choice of green fruit (try honeydew melon, kifwi or pear).
 
Green & Lean Salad. Start with any of your favorite greens and add avocado (a heart-smart fat). Then “green it up” with snow peas, broccoli, green beans, peas, asparagus, or cucumber. Add fresh cilantro, flat leaf parsley or mint, and toss in grapes and walnuts or almonds. Top off with vinegar, a splash of olive oil and some lemon zest.

Green to Go!  Any color of fruit or veggie works fantastic as a snack. Try a bunch of green grapes, fresh pear slices, kiwi halves with a disposable spoon or a baggie of snow peas and cucumber slices with low fat ranch dip or hummus.

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Seafood is the ultimate fast and healthy food but many of us are afraid to add it to our menus.  Some are just unsure of how to cook it while others aren’t sure of how to choose the right type of fish.  I’m happy to tell you that Meijer has a new program to make it easy with 3 simple instructions:

1. Choose your seafood depending on flavor and firmness
2. Season as desired with our recommendations and easy recipes
3. Cook at 450 degrees for 10 minutes per inch of thickness

Here are some more details:

Choosing fish is simple-just select your fish based on your taste for texture and flavor.  Texture varies from delicate and flaky to very firm.  The Seafood 1,2,3 brochure available at the Meijer seafood counter will help you identify the types of fish your family would most enjoy.

Seasoning is simple-just choose your favorite spices!  Whether you’re in the mood for Italian, Asian, Jerk or simple salt and pepper, there’s no wrong way to season seafood. Don’t know where to start? Here are some suggestions:

Dry Seasonings & Rubs
Meijer Gold Fish & Seafood Seasoning grinder

Marinades & Wet Cooking Sauces
Meijer Teriyaki or Lemon Pepper marinades, Meijer Salsa or Meijer Barbecue Sauce

Compound Butters
To make compound butter, just whip your favorite herbs and spices into butter. Then wrap in plastic wrap or parchment paper and chill until firm. Melt on top of your seafood, meat and vegetables, or use as a spread.

Cooking is simple- The general rule for cooking seafood is to bake, broil, sauté or grill at 450 degrees for 10 minutes per inch of thickness. This may vary for frying, which will only take about 1-2 minutes per inch of thickness, or steaming, which will take about an extra 2-3 minutes per inch of thickness.

Here are some additional cooking tips:

Measure the fish at the thickest point. (You can fold thinner portions underneath to create the same thickness as the
thickest portion.)  Firmer and denser fish (such as tuna and swordfish) might require about an extra 4-8 minutes per inch of thickness if you prefer them cooked through. 

Seafood cooks nicely from a frozen state, so you don’t have to take the time to thaw. Just rinse the frozen fish, dry with a paper towel, and brush with oil before seasoning. Then add about 15 minutes per inch of thickness to your cooking time.

Meijer has a number of Seafood 1,2,3 recipe cards available in every store.  Here are a few delicious ones to get you started.

Brown Sugar and Ginger-Glazed Salmon
Serves 4

4 (4-oz) salmon fillets
1 tbsp. dark brown sugar
1 tsp. Meijer Dijon Mustard
1 tsp. soy sauce
1/4 tsp Meijer Organics Ground Ginger
Sesame seeds, toasted (optional)

1. 1. Choose – 4 salmon fillets. 
2. 2. Season – In a bowl combine sugar, mustard, soy sauce and ginger; set aside.  Season fillets with pepper to taste.  Place skin side up on a broiler pan coated with nonstick cooking spray.  
3. 3. Cook – Preheat  broiler to high.  Broil 5 minutes.  Turn salmon; brush with glaze.  Broil 3 to 5 minutes more until sugar melts and fish flakes easily with a fork. Sprinkle with sesame seeds (if desired), and serve.

Nutrition Information (per serving): 195 calories, 5g fat, 1g saturated fat, 80mg cholesterol, 285mg sodium, 4g carbohydrate, 0g fiber, 31g protein

Serve with steamed snow peas, Meijer instant brown rice and Meijer pineapple chunks

Pan-Seared Trout with Herbs
Serves 4

4 (4 oz.) trout fillets, skin on – (NuVal score 74)
4 tsp. red wine vinegar
1 tsp. Meijer canola oil
2 tbsp. flour
1 tbsp. chopped fresh tarragon
1 tbsp. chopped fresh dill
1 lemon, cut into wedges

1. Choose – 4 (4 oz.) trout fillets with the skin on.
2. Season- In a small bowl whisk together vinegar and oil; brush on the flesh side of fillets.  Place flour in shallow dish.  Place fillets in flour, pressing to coat both sides.
3. Cook- Place a large nonstick skillet over medium-high heat.  Add fillets, flesh side down.  Cook 3 minutes.  Remove skillet from heat.  Coat skin side of fillets with nonstick cooking spray; turn fillets skin side down.  Return skillet to heat.  Cook 2 minutes or until fish flakes easily with a fork.  Sprinkle with tarragon and dill, and serve with lemon wedges.

Nutrition Information (per serving): 170 calories, 7g fat, 2g saturated fat, 60mg cholesterol, 35mg sodium, 3g carbohydrate, 0g fiber, 21g protein

Serve with steamed green beans with sliced almonds, Meijer Crispy French Fries, and cantaloupe wedges

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Like you, I am always looking for some simple ways to put a healthy meal on the table with ingredients I have on hand.  While digging through my pantry the other day I came across not one, but 2 boxes of brown rice.   Since it is a whole grain, brown rice provides fiber and it’s naturally low in calories.  In addition, it is free of cholesterol, sodium and gluten.  I take the easy route and cook the instant brown rice, but either instant or regular are fine.  Just remember that regular brown rice takes longer to cook than white rice because of the nutrient-rich bran layer that it has. 

So with the cooked rice in the pot I started to experiment with several types of simple family-pleasing rice bowls.  These ideas are easy on the budget and they contain layers of flavor.  Simple begin with a bowl of brown rice and add the veggies, protein and seasoning. 

Southwest Fajita Bowl

• Veggies – Green and red pepper strips, onions and corn
• Protein – Grilled chicken or beef strips
• Seasoning/Garnish – Shredded cheese, salsa

Sweet & Sour Bowl

• Veggies – Green and red pepper strips, green onions, pineapple tidbits
• Protein – Stir-fried chicken or pork strips
• Seasoning/Garnish – Sweet and sour sauce, crispy wonton strips

Taco Bowl

• Veggies – Tomatoes, onions, green pepper strips
• Protein – Taco-seasoned ground beef or turkey
• Seasoning/Garnish – Shredded cheddar cheese, low-fat sour cream and tortilla chips

Vegetarian Salad Bowl

• Veggies – Cucumbers, tomatoes, carrots, celery
• Protein – Black, pinto or kidney beans
• Seasoning/Garnish – Italian salad dressing.  Garnish with shredded cheese

Thai Bowl

• Veggies – Red peppers, hot peppers, pea pods, carrots, green onions
• Protein – Chicken, pork or seafood
• Seasoning/Garnish – Thai peanut sauce or curry sauce.  Garnish with fresh cilantro or basil

Experiment with rice bowl recipes for your family and let me know if you have any favorites!

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Eating for a healthy heart goes beyond watching the amount of fat and cholesterol in your diet. Current research suggests many other factors in our diet may play an important role in heart health.  Incorporating these foods into a low-fat meal plan, along with adequate exercise will help promote a healthy heart for everyone in your family.

Fill-up on fiber. Dietary fiber, particularly soluble fiber, is good for the heart. It is recommended that Americans include between 25-35 grams of total fiber a day from whole grains, fruits and vegetables. At least 10 of those fiber grams should be supplied by soluble fiber. Rich food sources of soluble fiber are oatmeal, barley, beans like kidney, navy and pinto, apples, pears and cabbage.

Eat beans at least 3 times a week. In addition to being an excellent source of soluble fiber, beans are also a good source of folic acid. Studies show that folic acid can decrease homocysteine levels, an amino acid associated with heart disease risk. Other good sources of folic acid are citrus fruits, orange juice, dark leafy greens and fortified cereals.

Eat fish at least twice a week. Fish is low in saturated fat and some types of fish, like salmon, sardines and trout, are a good source of omega-3 fatty acids. Recent studies all showed that omega-3 fatty acids from fish oils protect people from irregular heart beats and sudden cardiac events (heart attacks).

Eat more plant sources of omega-3 fats. Other sources of omega-3 fats include fats and oils (canola, soybean, and walnut oils), wheat germ, flaxseed, walnuts, and soybeans.

Eat nuts. Studies show that eating 1-2 ounces of nuts high in polyunsaturated fats a day, like almonds and walnuts, can help lower cholesterol levels. Since nuts are high in calories, be sure to adjust intake of other foods to keep calories in balance and maintain a healthy weight. A one-ounce serving (one small handful) of almonds or walnuts provides about 180 calories.

Eat plenty of fruits and vegetables. Five servings of fruits and vegetables a day is the minimum number of servings you should eat, but research has shown higher amounts can help lower blood pressure and protect your heart. Fruits and vegetables are low in fat and high in fiber. They are also good sources of antioxidants that help protect our cells from damage.

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I hope that doesn’t sound like too personal of a question, but as a dietitian I am very interested in how people stock their cupboards and refrigerator.  Many customers that I talk to express the need for foods that taste good but are easy to prepare.  That’s probably why so many of us rely on “convenience” foods as part of our daily meals.  In fact, research has shown that the average American eats six convenience foods daily.  With a number that high, it’s very important to know which convenience foods are healthiest for you and your family.  Keep convenience products from our list below in your kitchen.  With these on hand, you won’t need to turn to less-healthy choices:

In your freezer:
Steam-in-bag frozen vegetables –  Add to casseroles, soups or use as a quick side dish.  Avoid veggies in sauces.
Frozen berries – Add to smoothies, muffins, whole-grain pancakes or yogurt.  Avoid those with added sugar.
Individual frozen fish fillets – Fish is the ultimate fast and healthy food!  Try our delicious recipe below.

In your refrigerator:
Bagged salad greens – Dole makes a number of salad blends and most of them are 100 on the NuVal™ Nutrition Scoring System.  Top salads with lean meats, low fat cheese and more veggies for a meal or have a side salad with a low fat dressing.
Coleslaw mix – Stir fry with lean meat and a little soy/ginger sauce for a quick meal or blend with almonds and orange segments and a lite dressing.
Precut fruit – Healthy option for any meal or snack
Precut veggies – Convenient snack item or roast them in the oven for a delicious side dish.
Cheese sticks – Convenient source of calcium and protein; choose the lower fat versions.

In your cupboard:
Salsa – Top chicken or fish; add to pasta sauce; or mix with a can of black beans and corn for a hearty dip with whole grain chips.
Canned beans – Beans count as a vegetable and a protein source!  Add them to salads, soups or casseroles. 
Whole grain couscous or instant brown rice – Cook in low sodium broth for added flavor and add cut up veggies for a super fast side dish.
Whole grain crackers – My favorite travel lunch is crackers, an apple and low fat cheese sticks.
Canned salmon and tuna – Full of omega-3 fats and delicious for dinner or lunch.

Brown Sugar and Ginger-Glazed Salmon
Makes 4 servings

4 (4 oz.) salmon fillets
1 tbsp. Meijer dark brown sugar
1 tsp Meijer Dijon mustard
1 tsp. Meijer soy sauce
¼ tsp. McCormick ground ginger
McCormick toasted sesame seeds (optional)

1. CHOOSE  – 4 (4 oz.) salmon fillets.
2. SEASON – In a small bowl combine sugar, mustard, soy sauce and ginger; set aside.  Season fillets with pepper to taste.  Place skin side up on a broiler pan coated with nonstick cooking spray.
3. COOK – Preheat broiler to high.  Broil 5 minutes.  Turn salmon; brush with glaze.  Broil 3 to 5 minutes more until sugar melts and fish flakes easily with a fork.  Sprinkle with sesame seeds(if desired), and serve.

Nutrition Information Per Serving:  195 calories, 5g fat,  80mg cholesterol, 285mg sodium, 4g carbohydrate, 0g fiber, 31g protein

SERVE WITH:  Steamed Snow Peas, Meijer Instant Brown Rice and Meijer Pineapple Chunks

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Parents often ask me how they can make sure their child has a healthy diet.  This is a very important question as proper nutrition is especially vital for children.  Children who are undernourished are at risk for growth problems, anemia and learning difficulties.  They may also have low energy and trouble paying attention.

Children who are overweight can also be undernourished.  If their diet consists of many high fat and high sugar foods they may be missing the needed nutrients to stay healthy.  In the United States nearly 1 in 3 children is overweight or obese.  These children are prone to more health problems including high blood pressure, elevated cholesterol, sleep apnea, type 2 diabetes and asthma.  Children who are overweight are also more likely to suffer from low self-esteem, negative body image and depression. 

Here are some tips from the American Dietetic Association and the Academy of Family Physicians that can help your child develop healthy eating habits:

Family meals can be used to model healthy food behaviors.  Try to eat at least one meal a day together as a family.  It is a good time to introduce new foods to your child and spend quality time together.

Be active.  Physical activity goes hand-in-hand with a healthy diet.  Encourage your child to participate in sports at school or in the community.  Make activity a family affair – walk the dog together, ride bikes or involve your child in household chores.

Limit screen time.  Turn your television and cell phones off during meal times.  Establish time rules for TV watching, video game playing or computer time.  Aim for no more than 1 to 2 total screen time a day for each family member, including adults.

Find healthy rewards.  Do not use screen time or sweet treats as rewards for good behavior or grades.  Instead, look for other rewards such as books, outings or board games.

Involve your child.  Provide healthy options but also give your child some control over the foods he or she eats.  Allow them to help you plan meals and pick a new fruit and/or vegetable up at the store.  Teach your child meal preparation skills and how to use the NuVal Nutrition Scoring system at Meijer to identify the healthiest choices.

Stay positive.  Remember that you don’t have to be perfect at every meal.  By observing and being included in your efforts, your child will understand that health is important to your family.

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Looking for some healthy new recipes to serve during your holiday break?  Here is an excellent option for those that want a change from traditional recipes this season. Your family will enjoy making our wreath appetiser and your guests will love the succulent broiled, honey-lime salmon fillets and delicious apple strudel!

Holiday Wreath Cheese and Cracker Appetizer

Reduced Fat Keebler Town House Crackers and round whole grain crackers
Assorted sliced cheeses and meats
Sliced olives, sliced green onions, fresh red raspberries or chopped fresh parsley

1. Arrange crackers in a large circle on a serving plate.  Cut cheeses into a variety of shapes, such as trees, bells, circles, triangles or rectangles.
2. Top crackers with cheese shapes and meats.  Continue layering crackers, cheese shapes and meats to create wreath.  Garnish with olives, onions, raspberries or parsley.

Place fabric bow at bottom of wreath if desired.

Broiled Honey-Lime Salmon
Makes: 4 servings
4 (5- to 6-oz.) salmon fillets
¼ tsp. garlic pepper
1 tbsp. Meijer Unsalted Butter
2 tbsp. Meijer Honey
1 tsp. lime zest
2 tbsp. fresh lime juice
1 tsp. less-sodium soy sauce
1 tbsp. chopped fresh cilantro (optional)

1. Preheat broiler to high. Line a rimmed baking sheet with foil; coat foil with nonstick cooking spray. Place fillets skin side down on baking sheet; sprinkle evenly with garlic pepper. Place baking sheet under broiler; broil 3 minutes.
2. Meanwhile, for the glaze, in a small saucepan melt butter over medium heat. Whisk in honey, lime zest, lime juice and soy sauce; remove from heat and set aside.
3. Remove pan from oven. Brush or spoon glaze evenly on fillets. Return pan to oven; broil 4 to 7 minutes more or until fish flakes easily with a fork. Remove from oven. Sprinkle fillets with cilantro (if desired), and serve.

Serve with:
Steamed broccoli
Whole Grain Rice Blend

Apple Strudel
Makes: 6 servings

1 egg
1 tbsp. water
2 tbsp. granulated sugar
1 tbsp. all-purpose flour
¼ tsp. ground cinnamon
2 large granny Smith apples, peeled, cored and thinly sliced
2 tbsp. raisins
½ (17.3-oz.) pkg. Pepperidge Farm® Puff Pastry Sheets (1 sheet), thawed
Powdered sugar (optional)

1. Preheat the oven to 375°f. Beat egg and water in a small bowl with a fork. Stir the granulated sugar, flour and cinnamon in a medium bowl. Add the apples and raisins and toss to coat.
2. Sprinkle additional flour on the work surface. Unfold the pastry sheet on the work surface. Roll out pastry sheet to a 16×12-inch rectangle. With the short side facing you, spoon the apple mixture onto the bottom half of the pastry sheet to within 1 inch of edge. Roll up like a jelly roll. Place seam-side down on a baking sheet. Tuck the ends under to seal. Brush pastry with egg mixture. Cut several slits in top of pastry.
3. Bake 35 minutes or until pastry is golden brown. Let pastry cool on baking sheet on a wire rack for 20 minutes. Sprinkle with powdered sugar, if desired.

Recipe Tips:

• For best results, toss apples and raisins until evenly coated with flour mixture. The flour helps to thicken the juices released by the apples as they cook.
• For Pear and Cranberry Strudel, substitute Bosc pears and dried cranberries for the apples and raisins.

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Maranda learns some important safety tips to remain fire-safe this holiday season.

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