Taste of Autumn

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Volume 63 | 2013
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Inside
Taste of Autumn
Display 9/15–11/9
Super-Easy Soups
Everyday Italian
Make-Ahead Magic
Ask a Weis Dietitian
Nutrition and Wellness Advice
What are sugar alcohols?
– Valerie
Sugar alcohols are types of
reduced-calorie sweeteners. You may
see them listed as ingredients in sugarfree or no sugar added ice creams,
cookies, puddings, candies, and
chewing gum.
Common sugar alcohols are:
•Erythritol
•Glycerol
•Lactitol
•Maltitol
Weis Markets’ Team of Registered Dietitians
Beth Stark RDN, LDN Karen Buch RDN, LDN Kathryn Long RDN, LDN
•Mannitol
•Sorbitol
•Xylitol
Sugar alcohols provide fewer calories than sugar and have less of an effect on blood glucose
than other carbohydrates. If you are considering whether to choose foods containing low- or
reduced-calorie sweeteners, always read the nutrition facts label first. The foods may still contain
a significant amount of calories, carbohydrate or fat and are not necessarily a “free food” when it
comes to meal planning and blood sugar control for people with diabetes. Sensitive individuals and
especially children may experience some degree of gastric discomfort after eating foods containing
sugar alcohols, so consume with caution.
•
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 Weis Markets for articles,
recipes and videos from the Weis Dietitians
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•
Contents
For Healthy Bites recipe videos & more,
scan the QR code or visit:
socialmedia.weismarkets.com
Features
04 Taste of Autumn
07 Pear Primer
08 Make-Ahead Magic
11 Everyday Italian
12 Tea Time
15 Super-Easy Soups
05
Recipes
05 Pear Crisp (cover)
09 Salmon Cakes
with Spicy Aioli
10 Spinach Lasagna
Rollatini
10
14
14 Italian Wedding Soup
09
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03
taste of
AUTUMN
Each new season brings an abundance of fresh
foods, flavors and taste preferences to the table.
It’s also a good opportunity to adjust your eating
habits to look and feel your best. Build these
foods into your shopping list to savor a taste of
autumn and prepare for cooler months ahead.
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04
Cozy Comfort Foods
As you settle into your new fall schedule, try to stick to
a regular meal routine. Pair main dish meals like baked
chicken, meatloaf or fish with Annie’s® Homegrown
Natural Mac & Cheese like Classic, Shells & White
Cheddar and Bunny Shapes & Yummy Cheese. This fussfree, one-pot side cooks in just 10 minutes and compared
to other quick-cooking macaroni and cheese options, all
varieties are made with organic pasta, real cheese and
contain no artificial flavors, colors or preservatives. Try
their Organic Shells & Wisconsin Cheddar and Canned
Pasta Meals too.
Wholesome Whole Grains
Do you want to eat more whole grains? The rich
nutty aroma and flavor of new Uncle Ben’s® Brown
Basmati Ready Rice® adds a touch of international
flair to everyday dishes, plus a serving of whole grains.
It cooks in its unique microwaveable pouch in just 90
seconds, making cooking and clean-up a breeze. Try
their new aromatic Jasmine Rice and others like Whole
Grain Brown, Long Grain & Wild and Original.
Eat Balanced
Serve warm and cozy autumn suppers with at least
half a plate of vegetables to make it a balanced meal.
Use Annie’s® Homegrown Natural Salad Dressings like
Cowgirl Ranch, Goddess, Shiitake Sesame or Light
Raspberry Vinaigrette to kick up the flavor of tossed
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salads, plus steamed and roasted vegetables too. These
dressings get their fresh flavor from pure and simple
ingredients and nothing artificial.
Immunity Booster
Cold and flu season is here. Eat plenty of immuneboosting foods to stay healthy all winter long. Yogurt
that contains live and active cultures can help promote a
healthy digestive tract and may improve immunity. The
Dannon® Oikos® fat free Plain and Vanilla Greek Yogurt
you love in single-serve cups is now available in quarts—
the right size to fit fall cooking and baking needs. This
rich Greek yogurt is made by a centuries-old authentic
straining method to create decadently thick and rich
yogurt that supplies double the amount of protein, plus a
good source of calcium and active cultures.
Smart Snacks
Add some fun to your little ones' lunches and snacks
with Annie’s® Homegrown snack and graham crackers.
Select snacks like the new Cheddar Square Crackers,
Honey Bunny and Chocolate Bunny Grahams are baked
with organic wheat and supply six or more grams of
whole grains per serving.
Fresh Baked
Autumn brings a bounty of fresh, seasonal fruits like
apples, pears and pumpkins. Experiment to find new
ways to cook and bake with them. If you follow a glutenfree diet and often miss out on autumn desserts like pies,
tarts and more, give Pillsbury® Gluten Free Dough-Pie
and Pastry a try! This recipe-ready dough is easy to
handle straight from the container and makes preparing
apple and pumpkin pie or pear tarts a snap. Look for
this and new Gluten Free Dough-Thin Crust Pizza and
Cookie Dough-Chocolate Chip in our dairy department.
Pear Crisp
Prep Time: 15 minutes
Bake Time: 25-30 minutes
Makes: 6 servings
Ingredients
5 firm Bartlett pears, peeled, cored and very
thinly sliced
1 Tbsp. fresh lemon juice
½ cup Weis Quality Light Brown Sugar
½ tsp. Weis Quality Ground Cinnamon
¼ tsp. nutmeg
1 cup Weis Quality Old-Fashioned Oats
1½ Tbsp. vegetable oil baking stick, softened
1⁄ 8 tsp. Weis Quality Salt
½ cup dried cranberries
Preheat oven to 350°F. In a small
bowl, toss pears with lemon juice.
Arrange the pear slices in a 9-inch
round baking dish or tart pan in an
overlapping spiral pattern, starting
from the outer edge and working
toward the center. Set aside. In
a medium bowl, combine brown
sugar, cinnamon, nutmeg, oats,
vegetable oil baking stick, and salt.
Mix with a fork until crumbly. Stir
in the dried cranberries. Sprinkle
evenly over arranged pears as a
topping and bake 25-30 minutes
until topping browns and pears are
tender. Serve warm. Refrigerate
any remaining portions and use
within 3 to 4 days.
Nutrition Facts per serving: 250 calories; 3g fat; 0g
saturated fat; 0g trans fat; 0mg cholesterol; 85mg
sodium; 57g carbohydrate; 6g fiber; 38g sugar; 3g
protein; 10% DV vitamin C.
Photo by AJ Sandone
Food Styling by Judi Orlick
Asian
Seasonality
Fall with peak in October, but select
varieties are available year-round.
Nutrition
1 medium pear = 100 calories
Excellent source of fiber when
eaten with the skin.
Good source of vitamin C.
Selection tips
Choose pears with smooth,
unblemished skin.
Store at room temperature to ripen.
Ripe pears yield to gentle pressure at the
neck (stem end).
Storage
Refrigerate ripe pears until ready to eat.
Best flavor when eaten at room
temperature.
Pairings
Pears are a delicious match for many
sweet and savory foods, like these:
1. Hot Oatmeal + Pecans
2. Vanilla Yogurt + Honey
3. Blue Cheese Crumbles + Leafy Greens
+ Balsamic Vinaigrette
Crunchy, juicy and sweet.
Firm when ripe and best eaten
as a snack or in salads. Stays
fresh for up to 3 months when
refrigerated.
Bosc
Crisp with a honey-sweet
flavor. It’s texture holds well
when cooked and baked.
Anjou
Sweet and juicy with a hint of
citrus. Bake or slice and add to
dishes.
Bartlett
Abundantly juicy with a classic
pear taste. It’s the only pear
that changes color as it ripens.
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[pear]
primer
make-ahead
MAGIC
MAGIC
The perks of eating together as a family go
beyond good food and conversation. It also
helps strengthen family ties, promotes healthy
eating and saves money. Prepping and cooking
in advance are stress-reducing strategies to
making family mealtime a regular part of your
routine.
www.truenorthsalmon.com
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Plan and Prep
Meal planning is a must. Try including a new recipe
or unfamiliar ingredient on the menu to keep it fresh,
interesting and appetizing. Salmon is surprisingly simple
and fast to prepare. Premium quality Seafood Trust EcoCertified True North™ Salmon comes from the North
Atlantic ocean to our fresh seafood case in just 48 hours.
Add this essential ingredient to your shopping list to
make our recipe for Salmon Cakes with Spicy Aioli or
try it baked, grilled or broiled.
Use Time-Savers
Mouthwatering home-cooked meals don’t have to
take hours to prepare. A few time-saving ingredients
help simplify the cooking process. Versatile Hellmann’s®
real mayonnaises and spreads have uses in everyday
recipes beyond sandwiches. Use their better-for-you
Light, Mayonnaise Dressing with Olive Oil, Canola
Cholesterol Free Mayonnaise and new Creamy Balsamic
Mayonnaise Dressing to make creamy salad dressing,
flavorful aioli, tender crusted chicken or velvety mashed
potatoes.
Recruit Helpers
More cooks in the kitchen means quicker meal prep
and clean-up. Kids of all ages can help complete various
tasks. Younger children can help assemble ingredients,
read recipe instructions or wash fresh produce, while
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older children can help shred cheese, beat eggs or
measure and cook rice or pasta on the stove. Wholegrain, Weis Quality Instant Brown Rice is precooked
and parboiled so it cooks in just 10 minutes. It has a mild
nutty flavor and chewy texture that enhances dishes like
stir fry, pilaf, soup and more. Or discover rice as a unique
breakfast option when combined with milk, nuts, fresh
fruit and cinnamon.
Cook Bulk Batches
Double or even triple your batches of beans, pasta and
veggies to make creative meals—fast! When the dinner
hour strikes, simply mix and match these side dishes with
grilled chicken breasts, salmon cakes or turkey meatballs
to create a new and delicious meal in minutes. Store
extra batches and leftovers in Weis Quality Food Storage
Containers to keep food fresh and tasty. All sizes of these
dishwasher-, freezer- and microwave-safe containers
stack neatly in place to save space keeping your cabinets
and refrigerator clutter free.
Fill Your Freezer
Freeze a few make-ahead meals as last-minute
options when you are in a pinch. Certain dishes like
soups, casseroles, chili and meatloaf are well-suited for
freezing and keep for two to three months. When you
need a meal for one, try the new Lean Cuisine® Honestly
Good™ Entrees, a 100 percent fresh approach to
frozen. Each exciting recipe includes tasty combinations
of thoughtfully selected ingredients like all-natural,
whole chicken breast fillets and farm-selected vegetables
that are flash frozen when fresh. Plus there are no
preservatives or artificial ingredients. Visit our frozen
foods department to find all six varieties.
Salmon Cakes
with Spicy Aioli
Prep Time: 15-20 minutes
Cook Time: 15 minutes per batch
Makes: 4 (2 cake) servings
Salmon Cake Ingredients
1 pound fresh True North™ Salmon Fillets, skin removed
1 large Weis Quality Egg, beaten
2 Tbsp. Weis Quality Dijon Mustard
¼ cup Hellmann's® Light Mayonnaise
2 lemons, juiced
1 cup Weis Five-Star Panko Bread Crumbs
½ cup frozen Weis Quality Sweet Corn, thawed
1½ Tbsp. finely chopped fresh dill
1½ Tbsp. Weis Five-Star Non Pareil Capers, drained
and rinsed
1 Tbsp. Weis Quality Canola Oil, divided
Spicy Aioli Ingredients
2 Tbsp. Hellmann's® Light Mayonnaise
1 tsp. sriracha sauce
1 tsp. fresh lemon juice
Make-Ahead Tip:
Refrigerate uncooked
salmon cakes for
up to one day, then
cook and serve.
Preheat oven to 350°F. Spray
baking
dish
with
non-stick
cooking spray. Bake salmon 1520 minutes until cooked through
and opaque. Cool 15 minutes,
then flake into ½-inch pieces with
a fork and set aside. Meanwhile,
in a medium bowl stir to combine
egg, mustard, mayonnaise, lemon
juice, panko bread crumbs, corn,
dill and capers. Add flaked salmon
to the bowl. Mix gently. Shape the
mixture into 8 (3-inch by ¾-inch)
cakes. Heat 1½ tsp. oil in a large
non-stick skillet over medium heat.
Add 4 salmon cakes and cook 6-8
minutes on each side until evenly
browned. Wipe skillet clean with
a dry paper towel. Add remaining
1½ tsp. oil and cook remaining
cakes. Serve with aioli.
Spicy Aioli
In a small bowl, mix mayonnaise,
sriracha sauce and lemon juice.
Nutrition Facts per serving: 370 calories; 20g fat;
3g saturated fat; 0g trans fat; 125mg cholesterol;
590mg sodium; 21g carbohydrate; 1g fiber; 1g
sugar; 27g protein; 15% DV vitamin C.
Photo by AJ Sandone
Food Styling by Judi Orlick
Spinach Lasagna
Rollatini
Prep Time: 20 minutes
Bake Time: 35 minutes
Makes: 8 servings
Ingredients
16 whole-wheat lasagna noodles, cooked according
to package instructions
2 cups Maggio® Part Skim Ricotta Cheese
2 cups Weis Quality Made with 2% Milk Shredded
Mozzarella Cheese, plus ½ cup for topping
3 Tbsp. Weis Five-Star Shaved Parmesan Cheese
1 large Weis Quality Egg, beaten
1 (10-ounce) box frozen Weis Quality Chopped Spinach,
thawed and squeezed to remove excess liquid
1 (24-ounce) jar Prego® Heart Smart™ Traditional
Pasta Sauce
Preheat oven to 350ºF. In a medium
bowl, combine cheeses and beaten
egg. Add spinach and stir to blend.
Pour 1 cup sauce evenly into the
bottom of 13 x 9-inch baking dish.
Spread ¼ cup of cheese-spinach
mixture evenly over each cooked
noodle. Gently roll from end to end
and place into pan seam side down.
Repeat with remaining noodles and
cheese mixture. Spoon remaining
sauce over rollatini and sprinkle with
½ cup mozzarella cheese. Cover
with non-stick foil and bake for 20
minutes. Remove foil and bake 15
minutes more or until cheese has
melted and lightly browned.
Nutrition Facts per serving: 450 calories; 16g fat;
8g saturated fat; 0g trans fat; 65mg cholesterol;
580mg sodium; 48g carbohydrate; 9g fiber; 8g
sugar; 28g protein; 50% DV calcium; 35% DV
vitamin A; 10% DV iron.
Photo by AJ Sandone
Food Styling by Judi Orlick
everyday
ITALIAN
Lasagna is an everyday Italian meal. It’s easy to
make ahead for in-home entertaining, potluck
gatherings or as a freeze-for-later meal. Reinvent
classic lasagna using a combination of fresh
ingredients and pantry essentials.
Pasta
What’s an Italian meal without the pasta? This
mainstay of Italian cuisine can fit into a well-balanced
diet and suits even the pickiest eaters. Upgrade Italian
recipes into nutrient-packed meals with whole-grain and
whole-wheat pastas that supply at least three grams of
fiber per serving. Our Weis Quality Whole Grain and
Whole Wheat Pastas come in all of your family's favorite
short and long cuts like Rotini, Penne Rigate, Macaroni,
Spaghetti and more.
Olive Oil
Make olive oil your go-to oil for Italian recipes.
Use Extra Virgin in sautés, sauces, salad dressings and
marinades for its flavor and healthy monounsaturated
fats. Extra Light offers a mild flavor suitable for baking.
Pompeian® Olive Oil is truly authentic, originating among
the hills of Tuscany. When cooking with olive oil, always
measure, don’t pour, to keep the portion and calories in
check.
Tomato Sauce
Great tomato sauce begins with sweet vine-ripened
tomatoes, savory fresh herbs, garlic, vegetables and
seasonings. Ready-to-use Prego® Italian sauces add this
kind of homemade flavor to Italian recipes with ease. The
Veggie Smart® variety contains more than half of your
daily vegetable servings and the Heart Smart™ variety
contains less sodium with 360 milligrams per half cup
serving.
Cheeses
Flavorful cheeses like mozzarella, provolone, Parmesan
and ricotta make comforting Italian dishes irresistible.
Ricotta cheese is a soft, creamy cheese that originated in
Italy. Maggio® Part Skim Ricotta Cheese is made from
cow’s milk and has a moist, slightly grainy texture and a
mild, sweet taste. Use it to make savory main dishes like
our recipe for Spinach Lasagna Rollatini or a host of
mouth-watering desserts.
Greens
Fresh green salads are the perfect partner for warm
and cheesy lasagna. Include dark leafy greens like baby
spinach and kale, arugula and romaine to get the biggest
nutrition boost per forkful. Drizzle salads with oil- and
vinegar-based salad dressings like Wish-Bone® Greek
Vinaigrette, Mediterranean Italian or Light Balsamic &
Basil Vinaigrette that are made with the delicious blend
of extra virgin or soybean oils, robust vinegar, spices and
flavors that bring tossed salad to life.
ect Pasta
How to Cook Perf
t to boil four to six
1. Use a large po
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quarts of water p
on of salt or oil.
2. Skip the additi
a boil,
, stir and return to
3. Add the pasta
lly.
stirring occasiona
g to package
4. Cook accordin
bite.
l dente—firm to the
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til
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NOT rinse.
5. Drain and DO
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11
Teatime
For centuries, tea has been enjoyed around the world and recognized for its ability to
soothe, restore and refresh. More recently, tea is being praised for its flavonoid antioxidant
content that may impact heart health, cancer protection, dental health and metabolism.
White, green, oolong and black teas all come from the same camellia sinensis plant. Teas
differ in the type of fermentation and oxidation they undergo, giving each type of tea its
unique flavor, aroma and appearance.
Contains
the least
caffeine.
White Tea
• Made from new buds and young
leaves that are not oxidized
• Light color
• Delicate, slightly sweet flavor
• Brew to feel healthy and refreshed
Green Tea
• Made from steamed, scalded
leaves that are not oxidized
• Pale yellow-green color
• Natural, grassy flavor
• Brew to ease stress
Contains
the most
caffeine.
Oolong Tea
• Made from tea leaves that are
partially oxidized
• Light green to brown color
• Floral and fruity flavor
• Brew to calm your mind
Black Tea
• Made from tea leaves that are
oxidized
• Black-brown color
• Strong, full-bodied flavor
• Brew for a quick pick-me-up
Experts recommend drinking freshly-brewed tea to reap its antioxidant
benefits. If you prefer the full flavor of black tea, but desire the health
perks and refreshing goodness of green, brew a cup of new Tetley® Black
& Green Tea. The black and green tea leaves used to make this unique
blend are carefully sourced, picked, cut and dried then skillfully tasted by
expert tea tasters to ensure a quality cup of tea every time you brew. Look
for their entire family of teas including Classic, Pure Green and the highly
popular robust British Tea.
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Nutri-Fact: Did You Know?
Tea is the most consumed beverage in
the world, second only to water.
Perfect Tea In 5 Steps
1. Begin with fresh, filtered cold
water—the better the water
quality, the better the tea will taste.
2. To extract the full flavor out of
tea, bring the water to near-boiling
and pour directly over the tea into
a cup. Cover while steeping to
retain the heat.
3. Brew by the clock and not by
the color of the tea. Steep green
and black teas for 3-5 minutes
and herb teas for 4-6 minutes.
4. Tea leaves absorb up to 7
times their weight in water. Gently
squeezing the tea bag after
steeping enhances the color and
flavor of the tea.
5. Add low-fat milk, sugar, honey
or a splash of lemon, if desired.
Italian Wedding Soup
Prep Time: 20 minutes
Cook Time: 25 minutes
Makes: 8-10 (1 cup) servings
Ingredients
2 tsp. Weis Quality Extra Virgin Olive Oil
2 links al fresco® Roasted Pepper and Asiago
Chicken Sausage, cubed
2 carrots, peeled and chopped
2 ribs celery, finely chopped
1 cup onion, chopped
1 clove garlic, minced
1 tsp. Mrs. Dash® Italian Medley Seasoning Blend
1⁄ 8 tsp. Weis Quality Salt
¼ tsp. Weis Quality Ground Black Pepper
1 (15.5-ounce) can Bush’s Best® Cannellini Beans,
drained and rinsed
1 (28-ounce) can Furmanos® Petite Diced Tomatoes
4 cups Weis Quality Fat Free Reduced Sodium
Chicken Broth
2 bay leaves
¾ cup Weis Quality Acine de Pepe Pasta, uncooked
3 cups Weis Quality Baby Spinach
Weis Five-Star Shaved Parmesan Cheese
(optional garnish)
Heat oil in a large pot over mediumhigh heat. Add sausage, carrot,
celery, onion, garlic, seasoning
blend, salt and pepper. Sauté 5
minutes until vegetables are tender
and fragrant, stirring occasionally.
Add beans, tomatoes, broth, and
bay leaves. Stir and bring to a boil.
Add uncooked pasta, reduce heat
to medium and cook uncovered
until pasta is firm, but tender;
about 10 minutes. Reduce heat to
low and stir in spinach. Cook 1 to
2 minutes until spinach begins to
wilt. Remove bay leaves, garnish
with Parmesan cheese if desired
and serve with crusty bread.
Nutrition Facts per serving: 240 calories; 2g
fat; 0.5g saturated fat; 0g trans fat; 15mg
cholesterol; 550mg sodium; 38g carbohydrate;
7g fiber; 5g sugar; 13g protein; 60% DV vitamin
A; 25% DV vitamin C; 15% DV iron.
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Photo by AJ Sandone
Food Styling by Judi Orlick
SUPER-EASY
Soup is a warm, hearty one-pot meal that offers
plenty of leftovers for lunches later in the week.
What may surprise you is how quickly you can
get homemade soup on the table. Here’s a
guide to help you make sensational soups from
scratch.
Starter Sauté
Many soup and stew recipes start by sautéing meats
and vegetables. This technique caramelizes the surface
of the foods, releases aromas and adds unbeatable depth
of flavor. Start by cutting ingredients to a uniform size
and thickness, avoid overcrowding the pot or skillet and
add foods based on the time needed to cook. If using
pre-cooked ingredients like al fresco® Chicken Sausage,
add them last just to heat through and brown. These
100 percent lean skinless chicken sausages are seasoned
with gourmet ingredients like Sweet Italian, Roasted
Pepper and Asiago and Sweet Apple and they’re gluten
free too.
The Best Base
Stock your pantry with a variety of canned tomatoes
to use in soup and stew recipes. Furmano’s® Tomatoes
red ripe tomatoes are packed fresh in the summer
within hours of harvesting. When making smooth,
tomato-based soups, try Chunky Crushed, Puree and
Crushed Tomatoes. If making chunky soups with lots
of texture, like our Italian Wedding Soup, opt for
Diced, Petite Diced and Whole Peeled Tomatoes. All
varieties feature 100 percent natural sea salt to reduce
the sodium content by at least 50 percent. Try their preseasoned varieties for quick-cooking soup recipes too.
Chock Full of Goodness
If you crave chunky soups with lots of texture
add plenty of vegetables, rice, pasta or beans to get
more out of every spoonful. Beans supply plant-based
protein, fiber and vitamins and minerals to make
heartier, healthier soups. They also help stretch the
batch into more meals. Drain and rinse Bush’s Best®
Light or Dark Kidney Beans to add to Minestrone or
puree Great Northern or Cannellini Beans as a lighter
way to add to texture to classic cream soups. Check out
their newest line of Reduced-Sodium Beans.
Souper Shortcuts
When your soup of choice is a cup of chili, make it
fast and foolproof with new Mrs. Dash® Chili Seasoning
Mix. This packet contains all of the traditional spices
and herbs you need including chili pepper, dried onion,
cumin, garlic and onion powders, red pepper and
oregano. Simply combine with lean ground beef, turkey
or soy crumbles or add an extra can of beans to keep
it meatless, then simmer and dig in! Use their entire
line of sodium-free Seasoning Blends, including Table
Blend, Extra Spicy, Garlic Herb and Italian Medley to
make your cozy fall soups. Find recipes and more on
the new Pot Roast, Sloppy Joes and Meatloaf seasoning
mixes on their website.
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15
After carving your Halloween jack o’lantern,
don’t toss the seeds—roast them to create
a crunchy and nutritious snack!
Roasted Pumpkin Seeds
1. Wash pumpkin seeds under running water
just after removing them from the pumpkin.
Dry washed seeds thoroughly.
2.Place pumpkin seeds on a baking sheet
lined with parchment paper. Drizzle with
olive or canola oil and season.
3.Roast at 350°F for 12-15 minutes, stirring
occasionally, or until golden brown.
4.Eat ‘em up!
Seasoning Ideas
ean.com
ww.bubbyandb
Photo credit: w
Fun Facts:
• The average pumpkin contains
500 seeds!
• Pumpkins are the world’s largest
fruit and are made up of 90% water!
• 85 pumpkin seeds supply 125 calories,
9 grams of protein and 1 gram of fiber
plus iron, magnesium, zinc and
omega-3s.
• Cheesy: grated Parmesan cheese, dried Italian
seasoning
• Chocolate Lover’s: cocoa powder and sugar
• Pumpkin Pie: brown sugar, ground cinnamon
and pinch of nutmeg
• Zesty: chili powder, cayenne pepper and pinch
of salt
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.”
Please recycle this magazine anywhere glossy paper is accepted.