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Eating Well
with diabetes
THANKSGIVING
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PLANNER
I’m hosting a gluten-free guest for a holiday meal.
What can I make? – Stacey
All fresh
and frozen
Weis Quality
Turkeys are
gluten free!
Individuals that follow a gluten-free diet avoid wheat, rye, barley, occasionally
oats and ingredients derived from these foods. The good news is that many
traditional Thanksgiving dishes are naturally gluten free or can be modified to
remove gluten.
Prepare a holiday meal your gluten-free guest and all others can enjoy with these tips:
Beth Stark
RDN, LDN
• Determine the exact dietary needs of the gluten-free guest.
• Plan the menu to include naturally gluten-free dishes, like these, and invite them to bring
a dish or two to share.
• Roasted or steamed vegetables seasoned with olive oil, salt, pepper, plain herbs
and spices or gluten-free seasoning blends.
• Salad dressed with homemade balsamic vinaigrette or gluten-free salad dressing.
• Mashed potatoes made with milk, butter, salt and pepper.
• Un-stuffed roasted turkey, flavored with gluten-free broth, gravy and seasonings.
• Canned cranberry sauce or homemade fresh cranberry sauce.
• Prepare all gluten-free dishes at the same time using clean bowls, utensils and cutting
boards to avoid cross-contamination.
• Clearly identify which menu items contain gluten and allow the gluten-free guest to serve
themselves first.
Here's how to make traditional Thanksgiving dishes gluten free.
Kathryn Long
RDN, LDN
• Thicken gravy with cornstarch, not flour.
• Use gluten-free bread, stuffing cubes or rice and gluten-free broth to make stuffing
from scratch.
• Replace all-purpose flour with rice flour in
candied yams or sweet potato casserole.
• Make pumpkin pie into a crustless
custard.
• Serve gluten-free dinner rolls
in a separate bread basket.
For gluten-free recipe ideas and cooking questions, contact your Weis Dietitians.
Send Us Your Nutrition Questions!
Weis Healthy Bites™ 1000 S. 2nd Street, PO Box 471 Sunbury, PA 17801
email: [email protected] website: weismarkets.com/healthyliving
Connect with us
For Healthy Bites recipe videos & more,
scan the QR code or visit:
socialmedia.weismarkets.com
features
Eating Well
with Diabetes
04
Thanksgiving Planner 07
06
05
Fresh Focus:
Brussels Sprouts
08
Host a Cookie
Exchange
11
Guide to
Winter Squash
12
Holiday Happy Hour
15
recipes
14
10
Seared Barramundi
with Mango Salsa
05
Apple, Cranberry &
Sausage Stuffing
06
Pumpkin Spice Cookies
with Orange Glaze
10
Kale Spanakopita
Bites (cover)
Table of Contents | weis Healthy Bites™
14
03
eating well
with
diabetes
November is American Diabetes Month. Choosing
the right foods, achieving and maintaining a
healthy weight, eating at regular intervals and
practicing portion control are all lifestyle habits
that help manage and prevent diabetes.
lightandfit.com
mango.org
ilovelibbys.com
splenda.com
earthlychoice.com
04
Stick to a Plan
Eating every few hours maintains steady blood glucose levels,
curbs hunger and may contribute to weight control. Snacks that
combine carbohydrates, protein and healthy fats deliver the most
satisfaction, while balancing blood sugar levels. Thick and creamy
Dannon® Light and Fit® Greek Nonfat Yogurt supplies double the
protein of regular lowfat yogurt with less than 100 calories and 15
or fewer grams of carbohydrates per container. Sink your spoon
into tantalizing flavors like Coffee, Vanilla, Strawberry Cheesecake
and more!
Be Carb Smart
Carbohydrates from bread, cereal, fruit, milk, pasta and candy
digest to form glucose which increases your blood sugar. Choose
whole-grain and fiber-rich carbohydrates with little or no added
sugar for optimal blood sugar control. As a good source of fiber,
fresh mango is a carb-smart option. It has a naturally sweet,
tropical flavor and is loaded with over 20 vitamins and minerals
per one-cup serving. Pair mango with cottage cheese, blend it
into a smoothie or serve it overtop chicken or fish like our Seared
Barramundi with Mango Salsa.
Read Labels
Food labels are a useful tool for meal planning and shopping
with diabetes. Read them closely to identify foods that are high
in fiber with low or reduced amounts of carbohydrates and no
added sugars. Libby’s® Skinny Fruits™ contain fewer calories
and carbohydrates and less sugar per serving than fruit packed
in juice or syrup. All of their no sugar added fruits, including Chunk
Pineapple, Sliced Pineapple, Crushed Pineapple, Tropical Fruit
Salad and Mandarin Oranges are picked and packed at peak
freshness, locking in high amounts of vitamins and minerals. Try
their no sugar added 100% Pineapple Juice too!
weis Healthy Bites™ | Eating Well with Diabetes
Stock Your Pantry Right
Stock your pantry with olive oil, natural nut butter, reducedsodium canned beans and vegetables, whole grains, tuna in water
and salt-free herbs and spices to create healthful meals and
snacks with ease. For sweetening beverages, cereal and recipes,
keep Splenda® No-Calorie Sweetener on hand. It has a sweet
flavor similar to sugar, without all the calories and carbohydrates,
and measures cup for cup like sugar. For best results when
baking, check for doneness three to five minutes before the
original recipe’s expected baking time to prevent over-baking.
Quinoa is the seed of a plant that is related to spinach, beets
and Swiss chard. When cooked, it has a fluffy, creamy consistency
and a mildly nutty flavor. Nature’s Earthly Choice® Premium
Organic Quinoa supplies whole grains, a good source of fiber
and six grams of plant-based protein per serving. It’s also naturally
gluten free. For perfectly-cooked quinoa every time, use a ratio of
one cup dry quinoa to two cups of liquid and serve it in place of
rice, couscous and even oatmeal. For an even faster quinoa side,
try their Easy Quinoa™ that’s pre-seasoned with vegetables, herbs
and spices and cooks in just 15 minutes.
Are you at risk?
One in three individuals have pre-diabetes
and many don’t even know it. Pre-diabetes
can lead to full-blown diabetes if left untreated.
Screenings are recommended for people over
age 45 and people of any age with a body
mass index (BMI) greater than 25, plus any one
of the following risk factors:
➢
➢
➢
➢
➢
• Being physically inactive
• Having a first-degree relative with diabetes
• Belonging to a high risk ethnic population
• Having high blood pressure, low HDL
cholesterol or elevated triglyceride levels
• Having a fasting blood sugar that’s
above normal
• Being a woman with polycystic ovarian syndrome or a history of gestational diabetes or
giving birth to a baby weighing more than 9 lbs.
Undergo screenings every three years if test
results are normal with more frequent testing as
recommended by your doctor.
Barramundi is a
mild tasting, moist
and flaky white
fish that supplies
at least 25 grams
of protein and
just 140 calories
per serving.
Seared Barramundi
with Mango Salsa
Prep Time: 15 minutes
Cook Time: 8-10 minutes
Makes: 4 servings
Ingredients
2 tsp. Weis Five Star Orange Blossom Honey
1 lime, juiced
1 medium ripe mango, peeled and diced
1 medium ripe avocado, peeled, pitted and diced
1 small shallot, finely chopped
¼ cup red bell pepper, diced
1 jalapeño pepper, finely chopped
Pinch of salt
2 tsp. Weis Quality Pure Olive Oil
2 tsp. salt-free lemon pepper seasoning blend
1½ lbs. barramundi, cut into 4 fillets
Fresh cilantro (optional garnish)
In a medium bowl, whisk honey and lime juice to
blend. Add mango, avocado, shallot, bell pepper,
jalapeño and salt; toss well to combine and set
aside. Heat a large skillet over medium-high heat
until hot. Drizzle fillets evenly with olive oil and
season with seasoning blend. Add the fillets to the
skillet, skin side-up. Cook 4-5 minutes, then flip and
cook 4-5 minutes more, or until fish flakes easily
with a fork, appears opaque throughout and reaches
a minimum internal temperature of 145°F. Spoon
salsa evenly over each fillet; serve immediately.
Nutrition Facts per serving: 300 calories; 12g fat; 1.5g
saturated fat; 0g trans fat; 70mg cholesterol; 140mg
sodium; 20g carbohydrate; 5g fiber; 12g sugar; 37g
protein; 60% DV vitamin C; 15% DV vitamin A.
Photo by AJ Sandone
Food Styling by Judi Orlick
weismarkets.com/healthyliving
Apple, Cranberry
& Sausage Stuffing
Prep Time: 25 minutes
Bake Time: 30 minutes
Makes: 8 servings
Stuffing
your turkey?
See the
coupon insert
for tips!
Ingredients
6 cups Nature’s Harvest® Honey Wheatberry Bread,
cut into 1½ to 2-inch cubes
3 Tbsp. Weis Quality Unsalted Butter, melted
2 tsp. Pompeian® Olive Oil
2 links smoked apple chicken sausage, sliced into
cubes (such as Aidells® Chicken and Apple Sausage)
1 cup diced celery
½ cup diced onion
1 tsp. The Spice Hunter ® French Thyme Leaves
2 tsp. The Spice Hunter ® Salt-Free Poultry Seasoning
Freshly ground Weis Quality Black Pepper to taste
1 medium gala apple, cored and chopped
½ cup Ocean Spray ® Fresh Cranberries
¾ cup Swanson ® Natural Goodness ® Chicken Broth
Preheat oven to 400°F. Arrange bread cubes
in a single layer on a large baking sheet. Drizzle
with melted butter and toss to coat. Bake 1520 minutes until browned and crisp; transfer to
a large bowl. Lower oven temperature to 350°F.
In a medium skillet over medium-high heat, sauté
sausage in olive oil until browned; remove from
skillet and set aside. Add celery, onion, thyme,
poultry seasoning and black pepper to the same
skillet, sauté until tender; transfer to large bowl.
Add apple, cranberries and broth; toss gently until
well mixed. Spoon into a lightly greased 13x9-inch
baking dish, cover with foil and bake 10 minutes.
Remove foil and bake 20 minutes more or until
heated through and lightly browned. Serve.
Nutrition Facts per serving: 210 calories; 10g fat; 3g
saturated fat; 0g trans fat; 35mg cholesterol; 380mg
sodium; 24g carbohydrate; 2g fiber; 6g sugar; 7g protein.
weismarkets.com/healthyliving
Photo by AJ Sandone
Food Styling by Judi Orlick
Are you hosting the Thanksgiving meal
this year? Instead of scrambling to plan,
shop and cook at the last minute, use our
Thanksgiving planner to stay on track and
make the meal a success.
Finalize the Menu
Finalize the menu two weeks before Thanksgiving and
include a variety of heat-and-eat, no-cook and make-ahead
recipes to ease cooking day stress. New Dole® Garden Soups
have a thick and creamy texture and are ready to serve in
just minutes. All varieties are made with pure and simple
ingredients and no preservatives for garden-fresh vegetable
flavor in every spoonful. Try their Roasted Garlic Tomato Basil
and Carrot Ginger for the perfect complement to your meal.
Check Your Pantry
Check the color and aroma of bottled herbs and spices
to ensure they are at peak flavor and replace if necessary.
Premium ingredients like The Spice Hunter® Gourmet Herbs,
Spices and Salt-Free Seasoning Blends make recipes worthy
of a special occasion. Sourced from the most ideal growing
regions in the world, their extensive collection includes SaltFree Poultry Seasoning, Sage Leaves, French Thyme Leaves,
Whole Nutmeg and Highland Harvested Saigon Cinnamon
needed to season holiday main dishes, sides and desserts.
Stock Up
Pick up frozen veggies, the turkey, canned pumpkin
and broth in advance to save time later. Swanson® Natural
Goodness® Chicken Broth is the secret behind unbeatable
stuffing, flavorful mashed potatoes and rich gravy. This tasty
blend of all-natural, 100 percent fat-free chicken stock is
perfectly simmered with flavors of garden vegetables and
sun-drenched herbs and contains one-third less sodium than
regular broth. It comes in a recloseable container too, so
you can use what you need and refrigerate the rest to revive
holiday leftovers.
Shop for Fresh Ingredients
Whether used as decoration or as the star ingredient in
fresh cranberry sauce, stuffing or dessert, your menu isn’t
complete without Ocean Spray Cranberries®. One-half
cup of fresh cranberries supplies 25 percent of your daily
recommended fruit intake and is a good source of vitamin C
and fiber. Emerging studies also show that cranberries may
support heart health due to their rich polyphenol content.
Cranberries have one of the highest levels of polyphenol
antioxidant activity among commonly consumed fruits.
Pre-prep Side Dishes
Assemble side dish recipes the day before Thanksgiving
and make them better-for-you with Pompeian® Olive Oils.
Compared to butter and margarine, olive oil supplies higher
amounts of heart-healthy monounsaturated fat, less saturated
fat and is cholesterol and trans fat free. Use their full-flavored
Extra Virgin Olive Oil to sauté aromatics, roast root vegetables
or dress salads. For cakes, cookies and other sweets, use
mild-tasting Extra Light Tasting Olive Oil. When replacing butter
or margarine with olive oil, use three tablespoons olive oil for
every one-quarter cup. It’s not recommended to use olive oil in
recipes that call for creaming, a step that gives a light texture
to the finished product.
Heat the Side Dishes
Our Apple, Cranberry and Sausage Stuffing, made with
Nature’s Harvest® Bread bakes to perfectly golden brown in
just 30 minutes. Every loaf of their bread is baked with whole
grains and superior ingredients like oatmeal, stone-ground
wheat, honey, grains and seeds. And they contain no high
fructose corn syrup, artificial flavors or colors. Try their Honey
Wheatberry variety in our stuffing recipe, your holiday bread
basket and to create irresistible leftover turkey sandwiches.
Raise Your Glass
For holiday gatherings and special occasions, serve
evian® Natural Spring Water. Starting as a drop of rain and
melting snow on the peaks of the Northern Alps, evian® filters
through layers of glacial sand in the heart of the mountains
filtering naturally, without chemicals. Its mineral content and
unique taste enhances the flavors of your holiday meal, while
refreshing the palate.
dole.com
spicehunter.com
swanson.campbellskitchen.com
oceanspray.com
pompeian.com
bimbobakeriesusa.com
evian.com
Thanksgiving Planner | weis Healthy Bites™
07
fresh focus
08
weis Healthy Bites™ | Fresh Focus: Brussels Sprouts
Seasonality
Peak in September through
mid-February.
Think you don’t like
Brussels sprouts?
Chances are you have
never roasted them.
The dry heat of oven roasting
transforms Brussels sprouts into
a caramelized, slightly nutty and
crisp-tender veggie that even
the pickiest eater can’t resist.
Nutrition
Supply just 40 calories and two grams
of protein per four-sprout serving.
Good source of vitamins A and C,
potassium, folate, iron and fiber.
Selection Tips
Choose firm, compact, bright green
sprout heads with minimal nicks and
no torn or yellowing leaves. Smaller
sprouts have a sweeter taste.
Storage
Remove and discard any damaged
or loose leaves. Store sprouts in a
plastic bag in the coldest part of your
refrigerator and use within a few days.
When stored for too long, they may
develop an unpleasant strong flavor.
Roasting Tips
Wash and halve each sprout head.
Arrange in a single layer on a large
baking sheet.
Drizzle lightly with olive oil and
season with a pinch of salt and
pepper. Try experimenting with
smoked paprika, garlic powder or
salt-free seasoning blends.
Place the baking sheet into a
400°F oven and roast for 30-35
minutes, tossing a few times for
even browning.
weismarkets.com/healthyliving
Host a
Pumpkin Spice Cookies
with Orange Glaze
Prep Time: 10 minutes
Bake Time: 15-17 minutes per sheet
Makes: 32 (1-cookie) servings
Ingredients
exchange
Weis Quality Cooking Spray
2½ cups King Arthur ® Flour Unbleached
White Whole Wheat Flour
1 tsp. Weis Quality Baking Soda
1 tsp. Weis Quality Baking Powder
1 tsp. Weis Quality Ground Cinnamon
½ tsp. ground nutmeg
½ tsp. Weis Quality Iodized Salt
1¼ cups Weis Quality Granulated Sugar
6 Tbsp. Weis Quality Unsalted Butter, softened
1 cup canned Farmer's ® Market Organic Pumpkin
1 large Weis Quality Egg
1 tsp. Weis Quality Pure Vanilla Extract
2 Tbsp. fresh orange juice
1 tsp. orange zest
3 Tbsp. chopped Diamond® Chopped Pecans
Orange Glaze Ingredients
1 cup Weis Quality Powdered Sugar, sifted
2½ Tbsp. fresh orange juice
1 tsp. orange zest
Preheat oven to 350°F. Spray baking sheets with
non-stick spray or layer with a pre-cut cookie baking
sheet. Add flour, baking soda, baking powder, cinnamon,
nutmeg and salt to a medium bowl; whisk to combine
and set aside. Beat sugar and butter in a large bowl until
blended. Beat in pumpkin, egg, vanilla extract, orange
juice and orange zest. Gradually add flour mixture and
stir to combine. Drop by rounded tablespoon onto
baking sheets and top with pecans. Bake 15-17
minutes or until lightly browned around the edges. Cool
on baking sheets for 2 minutes, transfer to wire racks
to cool completely.
Orange Glaze
In a small bowl, whisk powdered sugar, orange juice
and orange zest until well blended. Drizzle over cooled
cookies and allow glaze to set before storing.
Nutrition Facts per serving: 110 calories; 3g fat; 1.5g
saturated fat; 0g trans fat; 10mg cholesterol; 40mg
sodium; 18g carbohydrate; 1g fiber; 12g sugar; 2g
protein; 20% DV vitamin A.
weismarkets.com/healthyliving
Photo by AJ Sandone
Food Styling by Judi Orlick
Holiday baking season is here! Instead of
doing all the baking yourself, start a new
tradition and host a cookie exchange.
Guests gather with a few batches of their
favorite cookies to share and everyone
goes home with an array of delicious treats
to enjoy.
Use the Right Flour
Whether hosting or attending a cookie exchange or gifting
cookies to a special friend, make sure to use the right flour
for the job.
King Arthur Flour® Unbleached All-Purpose Flour
The name says it all. Milled from the innermost heart of
the wheat berry, this flour is suitable for baking everything from
high-rising yeast breads to flaky pie crust, cookies and more.
King Arthur Flour® White Whole Wheat Flour
Made with lighter-colored and milder-flavored white wheat,
this versatile flour can replace equal parts of all-purpose flour
in your favorite recipes for a boost of whole grains, vitamins,
minerals and fiber. Try it in our Pumpkin Spice Cookies with
Orange Glaze.
King Arthur Flour® Whole Wheat Flour
Whole wheat flour delivers a robust, nutty flavor and hearty
texture, plus whole grains and fiber to baked goods. For best
results, substitute up to 50 percent of the flour called for in the
recipe with whole wheat flour, rather than equal parts. It may
also be necessary to add one tablespoon of water per cup of
whole wheat flour to achieve a desirable texture.
Add Pumpkin Power
Stir pumpkin puree into baking recipes for added moisture,
flavor and essential nutrients. As a superfood, pumpkin supplies
an excellent source of vitamin A and a good source of fiber
per one-half cup serving. Farmer’s Market® Organic Pumpkin
is made from fresh pumpkins that have been pureed within
hours of harvest ensuring the highest nutrient content and justpicked flavor. Use it to make our soft Pumpkin Spice Cookies
with Orange Glaze for the holidays and throughout the year in
soups, stews, risotto and oatmeal.
Experiment with Ingredients
Trading cookies is a fun way to explore new and different
cookie flavors and textures. Almonds, pecans and walnuts
enhance the texture of baked goods and add a rich and
nutty flavor. They also contribute nutrients like unsaturated
fats, vitamin E, fiber and plant-based protein. Californiagrown Diamond® Pecans are pre-shelled, slivered, chopped,
and ready to stir into batter or dough or use as an attractive
topping. Try adding freshly-toasted nuts to recipes for an even
more intense flavor. To toast, simply place nuts in a dry skillet
over medium heat until browned and fragrant.
Lighten Up
Many baking recipes are modifiable to trim calories, fat,
sodium or sugar, but be careful not to overdo it. Making too
many changes may sacrifice the flavor and texture of the
finished recipe. To reduce the calories and sugar content of
holiday treats, try new Truvia® Brown Sugar Blend. This blend
of Truvia® natural sweetener and brown sugar delivers the
taste, texture, moisture, and browning effect of brown sugar
with 75 percent fewer calories. For substituting into recipes,
use one-half cup to replace one cup of brown sugar.
kingarthurflour.com
farmersmarketfoods.com
Combat Cookie Crumble
For best results, cool drop cookies on the baking sheet
for five minutes after removing them from the oven and
then use a spatula to transfer them to a cooling rack. Line
cookie sheets with new Reynold’s® Cookie Baking Sheets for
evenly-browned cookies that hold their shape, without cracks
or crumbles. Made from parchment paper with a non-stick
coating, these pre-cut sheets fit standard cookie sheets and
slide easily from counter to baking sheet to cooling rack with
no spraying required. To save time, prepare cookie batches
on multiple paper sheets. Then, place a new sheet into the
oven as soon as the baked cookies come out. They also make
clean-up a cinch with no soaking or scrubbing needed.
Keep Cookies Fresh
Bake cookies no more than one or two days in advance
and store them in Gladware® Containers to preserve their
flavor until the party. Store soft cookies in one container and
crispy ones in another to preserve their texture. And don’t
forget to stock up on extra containers for cookie exchange
guests to transport their cookies home in. Have too many
cookies leftover? Try freezing them for up to three months.
Plan Savory Snacks
If hosting the cookie exchange, offer a fresh veggie tray,
cheese and whole-grain crackers, unsalted mixed nuts and
specialty coffees and teas to balance the sweet treats at the
party. Include an assortment of vanilla, peppermint and orange
extracts, shakers of cinnamon, nutmeg and pumpkin pie spice
and Nestle® Coffee-Mate® flavored creamers on the beverage
bar for guests to recreate their favorite coffeehouse drinks.
diamondfoods.com
truvia.com
reynoldskitchens.com
glad.com
coffee-mate.com
Host a Cookie Exchange | weis Healthy Bites™
11
guide to...
The cooler fall months are
prime time for versatile,
flavorful, vividly-colored squash.
If unsure how to select and
prepare the unique varieties of
squash, use our simple guide.
Selection Tips
Choose squash that feel heavy
for their size and are free of
bruises, cuts and cracks with an
intact stem.
Storage
Store squash in a cool, dry
space for one to three months.
If stored properly, this hardy
vegetable will last through the
winter months.
Nutrition
Most varieties are rich in
antioxidants vitamins A (betacarotene) and C that may prevent
cancer and heart disease and
promote eye health. The deeper
the color of squash, the richer
in beta carotene it is. Winter
squash is also a good source of
iron and riboflavin.
12
Butternut Squash
One of the most common types of winter squash. Bell-shaped with a
butterscotch-colored rind and moderately sweet, nutty taste. Good for
roasting, pureed soups, risotto and casseroles.
weis Healthy Bites™ | Guide to Winter Squash
Acorn Squash
Dark green with an acorn-like shape and a mild flavor.
Avoid squash that has an orange rind as its texture may
be tough. When halved for roasting, it can be used as a
natural bowl for fillings.
Pie Pumpkin
Round and small in size. Sweet and full-flavored with
thinner skin than carving pumpkins. Best for baking or
making homemade pumpkin puree.
Spaghetti Squash
Yellow and melon-shaped with a very mild flavor. When cooked,
the flesh separates into spaghetti-like strands for a lowcarbohydrate and low-calorie alternative to pasta. Steam or bake
it and top with marinara sauce, or use it in Asian noodle dishes.
Jack O' Lantern Pumpkin
Medium in size with a round to elongated shape.
Best for carving, but can be eaten. Flavor is more
like a potato than pumpkin. Save the seeds and
roast them for a nutritious snack.
weismarkets.com/healthyliving
Kale
Spanakopita Bites
Prep Time: 10 minutes
Cook Time: 10-12 minutes
Makes: 10 (3-bite) servings
Ingredients
1 Tbsp. Weis Quality Unsalted Butter
1 small onion, chopped
4 garlic cloves, minced
8 cups torn and de-stemmed kale leaves
(such as Glory Foods® Kale)
1 (4-ounce) container Weis Five Star Feta
Cheese Crumbles
2 Mezzetta® Roasted Red Peppers, finely chopped
Freshly ground Weis Quality Black Pepper to taste
½ tsp. ground nutmeg
2 large Weis Quality Eggs, beaten
2 (15 count) boxes Athens® Mini Fillo Shells
(located in the frozen foods department)
In a large skillet over medium-high heat, sauté onion
and garlic in butter until lightly browned and tender;
about 5 minutes. Add kale, stir to coat and sauté
until wilted. In a large bowl, stir kale mixture, feta
cheese, roasted red peppers, black pepper, nutmeg
and beaten eggs to combine. Spoon mixture evenly
into fillo shells and place on baking sheet. Bake
10-12 minutes until browned and heated through.
Serve immediately.
Nutrition Facts per serving: 140 calories; 6g fat; 2.5g
saturated fat; 0g trans fat; 55mg cholesterol; 220mg
sodium; 14g carbohydrate; 2g fiber; 2g sugar; 6g protein;
170% DV vitamin A; 130% vitamin C; 15% DV calcium.
weismarkets.com/healthyliving
Photo by AJ Sandone
Food Styling by Judi Orlick
‘Tis the season to eat, drink and be merry! Use
these tips to throw a fun and festive holiday
celebration full of good tidings and cheer.
Impress with Ease
Use new Krusteaz® Flatbread Mixes for an impressive
addition to your party spread. Follow the package
instructions to prepare the quick-rising dough, then bake
seven to 11 minutes until browned—it’s that easy! Choose
from Whole Wheat, Italian Herb and Garlic and Onion
flavors to transform into thin crust pizzas, mini sandwiches
or flatbread crisps for dipping. The Whole Wheat variety is
made from whole-wheat flour and supplies 35 grams of
whole grains per serving. Visit their website for more recipe
ideas and entertaining tips.
Keep it Casual
Finger foods like raw veggies, unsalted mixed nuts,
pita chips and whole-grain crackers are an essential party
item. New Stonefire® Naan Crisps are made with authentic
hand-stretched, naan flatbread that’s been flame-baked
for a light and crunchy texture. They are the right size for
dipping or topping with hummus, bruschetta or herbed
cheese spread. Or enjoy them on their own. Look for
all three flavors including Original, Garlic Parmesan and
Everything in our deli department.
Prep Ahead
Get a jump-start on party prep with make-ahead
recipes. Then, add the finishing touches just before guests
arrive. Our bite-sized Kale Spanakopita Bites can be
assembled a day in advance using recipe-ready Athens®
Mini Fillo Shells. These delicate, flaky and incredibly versatile
shells hold about one rounded teaspoon of filling and have
just 30 calories per two-shell serving. To use, simply fill
with your choice of sweet or savory ingredients and serve
at room temperature or bake until lightly browned and
crispy. Look for them in our frozen foods department.
Simply Assemble
Save time with no-cook recipes. Arrange a platter
of gourmet olives, fine meats and cheeses, dates, figs
and vibrant Mezzetta® Roasted Red Peppers that looks
elegant, yet takes minutes to make. These peppers are
produced by family farms in Northern California and are
roasted and packed within 24 hours of harvest. They have
a tender, juicy flesh and sweet, slightly smoky flavor. Use
them to create a sophisticated appetizer for the holidays
and in everyday recipes like pizza, pasta and salads.
Dress it Up
A holiday party calls for festive and fizzy thirstquenchers. Sourced at the foot of the Italian Alps, S.
Pellegrino® Sparkling Natural Mineral Water has a unique,
lightly mineralized flavor from limestone and volcanic rocks.
Its signature medium-sized bubbles enhance the flavors of
sweet and salty foods and refresh the palate. Serve it in a
goblet with a fresh citrus twist, a few frozen cranberries or
a splash of pomegranate or cranberry juice.
krusteaz.com
stonefire.com
athensfoods.com
mezzetta.com
sanpellegrino.com
Holiday Happy Hour | weis Healthy Bites™
15
Pumpkin Power!
Pumpkins aren’t just for carving and
decorating—they’re for eating too! Try
this pumpkin dip with pear or apple slices,
graham crackers or ginger snaps for a
snack or dessert.
Pumpkin Pie Dip
Ingredients
1 (8-ounce) package Weis Quality Neufchâtel
Cheese, softened
½ cup Weis Quality Confectioner's Sugar
¾ cup Weis Quality Pumpkin Puree
1 tsp. Weis Quality Pure Vanilla Extract
1 tsp. Weis Quality Ground Cinnamon
¼ tsp. ground nutmeg
COMBINE first 2 ingredients in a medium bowl
and BEAT with a mixer at medium speed until
blended. ADD pumpkin, vanilla, cinnamon and
nutmeg and BEAT until smooth and creamy.
COVER and CHILL at least 30 minutes. SERVE.
Pumpkins supply
25 calories per
¾ cup serving,
plus an excellent
source of vitamin
A and a good
source of fiber.
The average
pumpkin
contains
500 seeds!
Pumpkins are the
world’s largest fruit
and belong to the
same family as
cucumbers, squash
and melons.
The largest
pumpkin pie
ever made
weighed
3,699 lbs!
Disclaimer: “The Food and Nutrition advice in this magazine is not meant to take the place of your primary care physician.
We recommend that you ask your health care provider or registered dietitian for further information specific to your needs.”
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