GATHERINGS fresh, delicious, convenient products & tips
Winter 2016
The Power of Citrus Pg. 4
Avocados The Super Fruit Pg. 19
Pre & Post Workout Foods Pg. 20
CONTENTS 4 Citrus power
Nothing beats feeling Alive!
All about these fruits and why you should eat them.
®
10 Eat this
Why you should be eating fish. Now.
14 Sandwich ready So many meats and cheeses, so little time.
19 Go with green
They’re called a superfood for a reason.
20 Fuel better
What to eat for a better workout and why.
26 Cleaner cooking
Swap a few ingredients to cook healthier instantly.
COVER PHOTO Citrus Chicken Pasta Salad
Developed With You In Mind
Men’s and Women’s Energy Multi-Vitamin / Multi-Mineral Formulas Available in Tablets and Delicious Gummies
The grocery store can be a confusing place when trying to choose the
Recipe on page 7
*This statement has not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
healthiest option. Price Chopper is here to help make it easier.
‡Alive!® Multi-Vitamins provide 75-100 mg fruit/vegetable powder, extract and dried juice per serving.
Food is healthiest when it’s in its natural state. That means free of artificial sweeteners, colors and flavors. And to make your journey into
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THE POWER OF CITRUS! When Life Gives You Lemons, Limes, Oranges, Tangerines, or Grapefruits, EAT THEM! Lemons and Limes
Citrus is known for its high vitamin C content that helps to protect against heart disease and a variety of cancers. But it also helps absorb
● Lemons and limes have strong antibacterial properties making them effective in supporting the immune system. ● Lemons help balance pH ● Lemons help soothe a sore throat and calm a cough ● Lemons help clean out respiratory tract
iron, decrease cholesterol,
Oranges
fight stress and support a
● Oranges contain 170 different phytonutrients
healthy immune system. Each citrus fruit has its own unique health benefit in addition to vitamin C.
(health-promoting properties including antioxidant, anti-inflammatory, and liver-health-promoting activities)
and more than 60 flavonoids (providing health benefits through cell signaling pathways and antioxidant effects)
● May lower blood pressure, cut risk of rheumatoid arthritis in half, and has anti-carcinogenic activity Mandarin Oranges ● Mandarin oranges such as tangerines and clementines contain hesperidin, a flavonoid that helps support collagen formation and can reduce wrinkles ● Protects skin from pollution, UV rays and chemicals Grapefruit ● Full of pectin, a soluble fiber that can help lower cholesterol ● May lower insulin levels, helping prevent weight gain ● Pink and red grapefruits contain lycopene fighting cell damage
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EAT CITRUS, All Day Breakfast
No Better Way than to Start Your Day with Citrus Fill your morning mug with two ingredients: warm water and the juice of the half of a fresh squeezed lemon. So comforting, it will become a part of your morning routine before you know it. Drinking a cup each morning may: ● Balance
your pH; lemons are actually alkaline in the body when digested, not acidic
● Detoxify
by stimulating and cleaning the digestive track
● Soothe
a sore throat
your respiratory system as it cleans out air vessels
● Give
you a dose of antioxidants that fight cell damage
● Prevent
kidney stones
● Prevent
storage of belly fat
Lunch
Evening
Fight the Work Day Stress with Citrus
Drink After Dinner, Enjoy a Healing Tonic
Enjoy a Citrus Chicken Pasta Salad for lunch to help power you through the afternoon slump.
Soothe a sore throat and relieve your cough Research suggests that honey might be just as effective if not more effective than over-thecounter cough medications. Adding lemon juice gives a dose of immune support from all of the vitamin C. Cayenne has capsaicin, a compound that has pain-relieving properties and may help soothe a sore throat. Put all three together and you have a spicy citrus honey tonic!
Citrus Chicken Pasta Salad (serves 6 – about 1 ½ cups each)
2 cups whole grain rotini pasta, uncooked 2 cups rotisserie chicken 4 tangerines, peeled and sectioned 1/2 red onion, julienned 1/2 cup olive oil mayonnaise 1/3 cup fresh squeezed orange juice 1 tsp. orange zest Salt and pepper and parsley to taste Directions 1. Cook pasta according to directions. Rinse with cold water and set aside. 2. In bowl, mix chicken, tangerines and onion. 3. Add pasta to bowl and toss gently. 4. In separate bowl, mix together mayo, orange juice and zest. 6
● Help
5. Pour over salad mixture and mix gently. Chill until serving.
Spicy Citrus Honey Tonic Ingredients 8 oz. warm water 1 Tbsp. honey 2 tsp. fresh squeezed lemon juice 1/8 tsp. cayenne pepper Directions 1. Dissolve honey into water. 2. Add lemon juice and cayenne pepper. 3. S tir and adjust amounts based on taste preference. 4. Sip slowly to prolong the healing properties.
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ALMONDICIOUSLY ALMONDICIOUSLY ALMONDICIOUSLY GOOD! GOOD! GOOD!™™™
NEW WAYS TO
Sure, it seems like your everyday cheesecake, but there’s a delicious twist with the addition of Greek nonfat yogurt!
Made with with with Real Real Real California California California • •Made •Made
Creamy Yogurt Cheesecake Prep Time: 20 minutes
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Cook Time: 50 minutes
INGREDIENTS 1 ½ cups ground cookie crumbs 1 cup sugar, divided ¼ cup butter, melted 4 large eggs
1 tsp. vanilla extract 2 tbsp. flour 3 cups Oikos® Greek 0% Fat plain or vanilla
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PREPARATION: • Preheat oven to 350° F. • Combine the ground cookies, ¼ cup sugar and the melted butter in a small bowl. Press into the bottom of a lightly greased 9" springform pan.
Free Free Free of: of: of:
• Beat together the eggs and the remaining sugar. Add the vanilla and flour, and mix to blend thoroughly. Gently whisk in the yogurt. Pour batter into the prepared pan, and bake 45-50 minutes or until barely set in center. Turn oven off, and cool cake in oven.
Dairy Dairy Dairy S S oo y S y oy Soy Soy Soy
• Bring cake to room temperature. Then refrigerate at least 4 hours or overnight. Serve cake with berries.
Lactose Lactose Lactose L a L a cL tcao tco ste soes e C h C h o C o h l es loes sltses etse rto reo lrlo l Cholesterol Cholesterol Cholesterol G G l ulG u tletue ntn en Gluten Gluten Gluten
* Calories 80 &Delicious *Per 5.3-oz. cup.
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©2016 The Dannon Company, Inc.
**1 * *cup/ 1* cup/ * 18cup/ fl. 8 fl. oz. 8oz. fl. USDA oz. USDA USDA reduced reduced reduced fatfat milk, milk, fat 2% milk, 2% milkfat, 2% milkfat, milkfat, with with added with added added vitamin vitamin vitamin A vs. A vs. 1Acup/8 1 vs. cup/8 1 cup/8 fl. fl. oz.oz. fl. Almond oz. Almond Almond Breeze Breeze Breeze Unsweetened Unsweetened Unsweetened Original Original Original Flavor. Flavor. Flavor.
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Dinner’s Done! Enjoy fish 2 times a week.
Fish is a fast and healthy dinner you can put on the table! Follow these simple steps to a perfect fish dinner in 30 minutes.
Choose Fish and Cook
1. Preheat oven to 425 degrees. 2. Season fish (Alaskan Salmon, Rainbow Trout, Cod) with salt and pepper to taste. 3. Place fish, (skin side down) on a non-stick baking sheet or dish. Bake until fish is cooked through, about 12 to 15 minutes.
• Fish is a lean protein providing around 21 grams per 3 ounce serving • Fish is a good source of B12, an energy vitamin is one of the only food sources of vitamin D, a vitamin needed for bone development, • Fish a healthy immune system and can reduce inflammation
Choose Healthy Sides
• Research suggests eating fish, when compared with beef and chicken, will keep you feeling fuller longer • Fish, such as salmon, tuna, sardines and trout contain essential omega-3 fatty acids that can support:
Top It With A Sauce
Brain Mood Eyes Skin and Hair Heart Healthy Joints
• Roasted potatoes, mushrooms and carrots • Sweet potato and a green salad • Wild rice and green beans
Salmon with roasted potatoes, mushrooms, carrots and a honey soy sauce.
• Honey soy sauce • Lemon pepper dill sauce • Herbed butter sauce
Honey Soy Sauce • 3 Tbsp. honey sugar • 1 Tbsp. reduced-sodium soy sauce • 4 tsp. Dijon mustard • 1 tsp. rice vinegar Whisk all ingredients together in a bowl and use immediately.
Lemon Pepper Dill Sauce
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• 1 container (6 oz.) fat free plain Greek yogurt • 1 Tbsp. lemon pepper seasoning • 1/2 tsp. lemon juice • 1 Tbsp. chopped fresh dill (or 1 tsp. dried dill) • Salt to taste Mix all ingredients together in a bowl and use immediately.
Trout with sweet potatoes, green salad and a lemon pepper dill sauce.
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We make REAL FOOD with simple, clean, easy-torecognize ingredients and BIG TASTE. Go ahead, Love what you eat!
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BEAN CHIPS
4g PROTEIN COMPLETE
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HIGH FIBER
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WHITE BEAN AND KALE SOUP WITH HAND CRAFTED HAM OFF THE BONE Servings: 6 cups Prep Time: 15 Min. Cook Time: 20 Min. What you need: 8 oz. Hand Crafted Ham off the bone sliced 1/4 inch thick 1 qt. chicken broth 1 can (15 oz.) cannellini beans 2 cups kale, chopped Salt and pepper to taste What to do:
NO BINDERS. NO FILLERS. JUST PURE FLAVOR. Price Chopper’s full array of premium deli meats and cheeses are far more than just sandwich ingredients. They’re carefully selected tender whole cuts oven roasted and seasoned with fine spices. All are 100% gluten free and contain zero nitrites, transfats or MSG. Look for the American Heart Association logo for options certified to be especially low in fat, sodium and cholesterol. Visit mypricechopper.com to find recipes that are sure to satisfy the whole family.
MAKE THE DELICIOUS, NUTRITIOUS CHOICE. When you see American Heart Association Certification you know: • • • • • • •
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Less than 5g Total Fat Less than 2g Saturated Fat Less than 0.5 Trans Fat Less than 95 mg Cholesterol Less than 480 mg Sodium 0% or more of the Daily Value of 1 of 6 nutrients Plus low in fat, no-trans fats, no MSG and gluten-free
1. Drain and rinse the beans 2. Add the broth and beans to a pot and simmer for a few minutes 3. Add the chopped kale and simmer for three minutes 4. Remove from the heat and add the diced ham. Let sit a few minutes. 5. Season to taste with salt and pepper 6. Serve with some warm crusty bread. Enjoy!
ZESTY ITALIAN BOWTIE PASTA WITH SMOKED CHICKEN BREAST Servings: 4 portions Prep Time: 15 Min. Cook Time: 20 Min. What you need: 1 lb. bowtie pasta 1 lb. Smoked Chicken Breast sliced ½ inch thick 2 red bell peppers, thin sliced 1 medium yellow onion, thin sliced 10 oz. baby spinach Canola or olive oil as needed Italian dressing or balsamic dressing as needed What to do: 1. Cook the pasta per the directions on the box 2. Dice the chicken breast into cubes 3. In a large sauté pan over medium heat, add a little oil and cook the peppers and onions until tender (about 4 minutes) 4. Add the chicken and spinach to the pan and cook for one minute more (stirring to evenly wilt spinach and warm chicken) 5. Drain the pasta water and add pasta to pan 6. Add the dressing to taste and mix well. 7. Taste and adjust flavor with more dressing if needed. Enjoy! 15
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CLEARLY DIFFERENT
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VISIT ZEVIA.COM FOR COUPONS, RECIPE IDEAS AND MORE!
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Super Fruit with Super Powers
A DELICIOUS
Alternative
Did You Know…
• Avocados make a great first food for babies • The tough shell of an avocado protects the fruit • •
inside from pesticides You can freeze mashed avocado Avocado can be a healthy substitute for butter
1/5 of an Avocado Contains: Only 50 calories
MAKE AVOCADOS PART OF YOUR HEALTHY DIET DO THE AVOCADO SWAP! Enjoy creamy, delicious and nutritious Avocados From Mexico at every meal!
Nearly 20 nutrients such as fiber, potassium, vitamin E, magnesium, folic acid and B vitamins 11 carotenoids to help protect our heart, eyes and cells
Use as a cholesterol-free spread or baking ingredient As a topping on sandwiches and burgers Make creamy tuna, chicken, egg or potato salad
1 oz
Serving Size
1 tbsp
50
4.5 (g)
0.5 (g)
0.0 (mg)
0.0 (mg)
Calories
Total Fat
Saturated Fat
Cholesterol
Sodium
Serving Size
Calories
Total Fat
Saturated Fat
7 (g)
30 (mg)
90 (mg)
1 tbsp
90
10 (g)
1.5 (g)
5 (mg)
90 (mg)
Serving Size
100
Calories
12 (g)
Total Fat
Saturated Fat
Cholesterol
Cholesterol
Reference: USDA National Nutrient Database for Standard Reference, Release 26 (2013)
AvocadosFromMexico.com 18
Sodium
IN TA ON OOD C OS Y G RE AD RALL ND A EE! C O R A AV NATU ATS OL-F F ER T ES OL CH
Sodium
Helps you absorb up to 3 to 5 times more antioxidants when consumed with leafy greens
Avocado Tomato Toast with a Kick Ingredients
Directions
• 1 slice whole grain or sprouted bread, toasted
1. Cut avocado in half, remove pit, and scoop out the flesh of one half of the avocado and add to a bowl.
• 1/2 avocado • 1 tsp. fresh squeezed lemon juice • Himalayan salt to taste
2. Add lemon juice and salt, to taste. Mash the ingredients together with a fork.
• 1 roma tomato, sliced
3. Spread the mixture onto the slice of toast.
• A drizzle of extra-virgin olive oil
4. T op with sliced tomatoes. Garnish with a drizzle of olive oil and a light sprinkling of red pepper flakes.
• A light sprinkling of red pepper flakes
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PRE- & POST-workout foods Carbs, proteins, fats and fluids will be the key to power you through your workouts. However, depending on the type of workout you are doing, your dietary needs may change. When you eat is just as important as what you eat in order to achieve the best results.
• Carbs: We must have carbs to avoid hunger and
low blood sugar during exercise. Eating sufficient amounts of carbohydrates will increase the body’s supply of glycogen, the storage form of carbohydrate. This provides a continual supply of glucose during exercise, giving you more energy to power you through a strenuous workout.
• Protein: Incorporate moderate amounts of lean
protein at each meal. To speed recovery and repair muscles, incorporate small amounts into your pre- and post-performance snacks.
• Fat: Add healthy fats at each meal to meet needs for energy balance and help replace muscle energy stores.
• Fluids: Get enough fluid to maintain hydration and replace fluids lost during and after workout.
Pre-workout Foods & Fluids
Post-workout
3-4 Hours Before a Workout • Natural peanut butter, honey on bread and chocolate milk
Carbohydrates, fluid and electrolytes, healthy fats and protein are important parts of recovery, particularly if you participate in high intensity activities. Begin nutrition recovery with a snack or meal 0-30 minutes following a workout.
• Fruit and yogurt smoothie topped with granola • Oatmeal or hot quinoa cereal with brown sugar, almonds, milk and banana • Natural cottage cheese mixed with fresh pineapple and almond nut thin crackers • Chicken or tuna salad made with low-fat mayo on whole wheat bread with fruit and coconut water • Cold pasta salad with cubed grilled chicken, chopped veggies, olives, oil, vinegar and grapes 5-10 Minutes Before a Workout This seems counterintuitive, but eating something sweet before you workout isn’t always a bad thing. But when you eat it is critical. Eating sweets 5-10 minutes prior to exercise is the right time to do it because your body won’t have enough time to produce excess insulin, which causes blood sugar to drop. Once you start exercising, the body stops secreting insulin. Tolerance of these food items greatly depend on the person. Experiment with foods and drinks to determine what works best for you. 5-10 minutes before an event, choose the following items for a more nutrient-dense source of sugar: • Coconut water with juice added • Raisins, prunes or dates • Low-fat yogurt (do not choose Greek yogurt as this has too much protein and will not be digested fast enough, leading to cramping)
Best Rehydration Fluid • Coconut Water: The best rehydration fluid as it naturally contains five electrolytes (Note: If weightlifting, add protein powder to coconut water if you can’t get a meal in right away.)
Recovery Snack Ideas If you don’t have time to fix a meal, fix a snack. • Smoothie made with coconut water, yogurt and frozen berries • Coconut water and protein powder • Sport bar • Crackers with peanut butter, low-fat chocolate milk and banana Recovery Meal Ideas • Whole wheat pita sandwich with all-natural rotisserie chicken or canned chicken and raw veggies with small baked potato and low-fat milk • Rice bowl with beans, cheese, salsa, avocado and whole grain tortilla chips • Stir-fry with lean steak, broccoli, bell peppers, carrots and brown rice • Whole grain pasta with ground beef and marinara sauce, parmesan cheese and green beans • Fish and vegetables in a foil packet grilled to perfection, topped with mango salsa and quinoa
• Piece of fruit (apple without the skins, pear, plum, grapes, banana)
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nly Eggland’s Best gives you the best in taste & nutrition. THINK ALL EGGS ARE THE SAME? Then you haven’t experienced Eggland’s Best. Compared to ordinary eggs, Eggland’s Best eggs have four times the Vitamin D, more than double the Omega 3, 10 times the Vitamin E, and 25 percent less saturated fat. Plus, EBs are a good source of Vitamin B5 and Riboflavin, contain only 60 calories, and stay fresher longer. Hungry for better taste? EBs deliver more of the farm-fresh flavor you and your family love. Any way you cook them! So why settle for ordinary when you can enjoy the best? Eggland’s Best. *Voted Most Trusted Egg Brand by American shoppers. Based on the 2015 BrandSpark/Better Homes and Gardens American Shopper Study.
egglandsbest.com
Better Taste. Better Nutrition. Better Eggs.® 22
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CLEAN UP YOUR COOKING You may want to improve your diet, but feel too overwhelmed with making a full overhaul. No problem, just ease into it by making some of these healthy substitutions. If you use this…
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Swap for this…
1 cup butter
1 cup mashed avocado
Cooking spray
1 Tbsp. olive oil or coconut oil
1 cup heavy whipping cream
1 cup evaporated milk
1 cup chocolate chips
1 cup carob chips
1 cup pasta
1 cup spaghetti squash
1 cup cooked rice
1 cup quinoa, barley or millet
1 cup sour cream
1 cup Greek yogurt
1 cup mashed potatoes
1 cup mashed cauliflower
1 flour tortilla
1 large leaf of lettuce or corn tortilla 27
Take pride in your health. In every Price Chopper meat department, you’ll find experienced butchers trimming, cutting and grinding our KC Pride meat selections so you know they’re fresh and ready for your table. Curious which cuts are the leanest or want to know how to prepare that salmon fillet? Rely on them for answers when seeking healthy meat options for your family.
for you