The winners of the Fresh Gourmet Salad Topper’s giveaway are…
Jessica, Rona and Angus ! Congrats-look for an email in your inbox today!
Who doesn’t love the summertime? The sun is shining, we spend more time outside doing physical activity, and not to mention, all of the delicious food available this time of year! One summertime food favorite is undoubtedly the salad. While salads are available year around, this is the time of year where many fruits and vegetables are at their peak of freshness, making salad options far more diverse and exciting. Here are some ideas for sprucing up your salad this summer:
Choose produce that is in season. The best thing about this time of year is the fact that there are tons of fresh fruits and vegetables available in season. This means you’re getting maximum flavor since the produce is at their peak. On top of the taste, you’re also getting maximum savings, too! Produce that is in-season tends to be less expensive than when buying in the off-season. This is because there are ample amounts of the produce and grocers don’t want it to spoil on shelves. Additionally, since produce such as strawberries can be grown locally, there is less of an expense since it does not need to be imported from other parts of the country, or even internationally.
Think outside of the box. Tired of using iceberg lettuce in your salad? Why not go for a different type of green that’s in season for summer? Try adding spinach, swiss chard, mustard greens, or any combination of greens. These will add another dimension of flavor and are packed with nutrients including Vitamins A, C, and K. Another idea is to add fresh fruit to your summer salad. This will add a refreshing element to your salad with a pop of color. Try adding blueberries for some extra antioxidants, cut up peaches for fiber, or slices of grapefruit for Vitamin C and the antioxidant lycopene.
Don’t forget the toppings. After adding all of your fresh fruits and vegetables to your summer salad, think about adding something with a crunch or chew for added flavor, texture, and nutrients. Toppings such as nuts and dried fruit are the perfect way to make your salad complete. Fresh Gourmet has come out with a full line of salad toppings to add that extra zest of flavor your salad is looking for. Looking to add extra crunch and chew? Check out their Golden Raisins & Pecans, or their Cranberries & Glazed Walnuts which include a mix of nut and dried fruit.
Dress it up. Think salad dressing has to come from a bottle? Think again! Be creative and make your own dressing. Not only will it save you money, it will likely save you a few calories as well. A dressing can be as simple as adding a couple of tablespoons of olive oil, a squeeze of lemon, garlic, salt, and pepper. Keep things light this summer and skip on the heavy creamy dressings.
Try out this fresh salad recipe from Mediterranean Diet Cookbook For Dummies by Meri Raffetto, RD and Wendy Jo Peterson, MS, RD. And stay tuned for an upcoming giveaway of this cookbook!
Seared Tuna with Lemon Dill Sauce over Mixed Greens
Prep time: 35 min Cook time: 8 min Yield: 4 servings
- 8 new potato
- ½ lb green beans
- 2 lemons, zested and juiced, divided
- ½ cup olive oil, divided
- ¼ cup parsley, chopped
- 1 clove garlic, minced
- 3 Tbsp dill, chopped, divided
- ¼ cup onion, minced, divided
- 1 ½ lbs tuna steaks (~1” thickness)
- 6 cups green leaf or red leafed lettuce, washed and torn
- ½ lb green beans
- 1 carrot, grated
- 2 Tbsp capers
- Salt and pepper to taste
1. Gather two medium saucepans. In one medium saucepan add the new potatoes and cover with cold water. Bring to a boil over high heat, cover and simmer on low heat for 15 minutes or until the potatoes are fork tender. Strain the potatoes in a colander and run under cold water to halt the cooking.
2. Clean and cut off the ends of the green beans (de-string if necessary). In the other saucepan, bring 3 cups of water to a boil. Add in the green beans and boil for 3 minutes. Strain the beans in a colander and run under cold water for 1 minute. Set aside.
3. In a shallow dish, mix together the lemon zest, 2 tablespoons lemon juice, parsley, garlic, 1 tablespoon fresh dill, and 2 tablespoons minced onion. Season the marinade with salt to taste. Add in the fish and coat on both sides. Allow tuna to marinate for at least 10 minutes while you assemble your salad.
4. In a large salad bowl add in the lettuce, layer with green beans, boiled potatoes and grated carrots.
5. Brush a cast iron grill pan with non stick cooking spray or 2 teaspoons of olive oil and heat over medium high heat. Remove the tuna from the marinade and sear on both sides for 4 minutes or until desired doneness is reached.
6. In a shallow bowl add the remaining lemon juice, olive oil, dill, minced onion, and capers. Whisk and pour over salad. Slice tuna steaks into half-inch slices and serve over salad mixture.
Win a Fresh Gourmet Salad Toppings prize pack worth $65. Give us your best tips for sprucing up your salad this summer. Leave a comment below on our blog with your tips. Gain an additional entry by posting on our Facebook wall. You can also enter by tweeting us @SUPERMRKTSAVVY. The winner will be announced 10am EST on June 17th.
However, it gets trickier when you start to consider “juice drinks,” which contain less than 100% juice. These products are more processed (which increases the risks for gluten cross-contamination), and may even include gluten-containing ingredients such as barley, sometimes used as a sweetener. Unfortunately, food labeling laws do not require manufacturers to disclose barley or barley-based ingredients such as malt. Therefore, it’s possible for manufacturers to “hide” barley under catch-all terms such as “natural flavorings.” Some manufacturers voluntarily disclose barley ingredients by listing them as “natural flavorings (barley malt)” on their labels.
Therefore, even though most fruit drinks are safe, you do need to be careful when choosing a fruit juice-based beverage. Here’s the list of commonly available juice products in the United States, and whether they’re considered gluten-free or not:
- Bolthouse Farms – Click here to see a list of the Bolthouse Farms juices that are gluten-free – http://bolthouse.com/products/sortby/glutenfree
- Capri Sun – These juices and juice concentrates, mainly aimed at kids, come from a Kraft subsidiary, and Kraft has a stated policy of always specifying any gluten sources on its labels.
- Dole. Dole makes numerous canned and chilled juices, plus frozen juice concentrates. According to the company, none of its juices contains gluten.
- Lakewood Juices – These organic and premium 100% fruit juices are produced and bottled in a gluten-free facility, according to the company.
- Minute Maid – Minute Maid, which includes various 100% fruit juices plus several lemonades and juice drinks, is made by the Coca-Cola Co. According to Coke’s gluten-free list, all 100% juice products are gluten-free.
- Ocean Spray – Ocean Spray, which makes a reliably gluten-free cranberry sauce, also makes a wide variety of cranberry-flavored and other fruit-flavored beverages. According to Ocean Spray’s frequently asked questions, Ocean Spray has queried its ingredient suppliers and determined that its beverages and sauces are free from gluten.
- RAAW Juice – The company states that all their 100% juices are gluten-free.
- Sambazon – The Sambozan website says that all their juices are gluten-free.
- Simply Orange – Pure juices from Simply Orange (another Coca-Cola subsidiary) are considered gluten-free in the U.S., as are the flavors Simply Orange Juice Medium Pulp with Calcium, Simply Orange with Mango, Simply Orange with Pineapple, Simply Apple, Simply Grapefruit, Simply Lemonade, Simply Limeade, and Simply Lemonade with Raspberry.
- Tropicana – Tropicana says that all its products, “including Trop 50, are naturally gluten-free.”
- V8 – Known for its trademark tomato-based vegetable juice, V8 actually makes numerous different juices, including pure fruit juices and blends. The company states that none of its products contain gluten.
- Welch’s juices – This grape-centric company makes 100% fruit juices, fruit fizz, sparkling beverages and juice cocktail blends. According to Welch’s gluten statement, the only Welch products that contain gluten (in the form of wheat) are Welch’s Filled Licorice.
Be aware that this list applies only to products purchased in the U.S. Companies can use different formulas and different facilities to produce products in other countries. When in doubt about a particular product’s gluten status, contact the manufacturer directly.
To learn more about 100% Juices along with a chart on Key Nutrients in Fruit and a tip sheet on 15 Ways to Enjoy More Fruit, purchase the May issue of SUPERMARKET SAVVY Newsletter.
Check out these Gluten-Free resources:
You have seen it on some of the reality shows on television. The dietitian or “food expert” comes into a home and starts throwing out the unhealthy foods in the kitchen. A Healthy Kitchen Check Up with a Registered Dietitian is not quite as dramatic, but just as helpful if not more so. Having a dietitian come into your home to provide such a service can make you feel like you have your own personal nutritionist, just like a celebrity.
During a healthy kitchen check up, the Registered Dietitian will come to your home, and evaluate the foods on hand in your cupboards, refrigerator, and freezer and on your countertop. Groceries are too expensive to throw out in this economy, so unless a product will cause you harm due to a specific health issue such as diabetes or kidney disease, you will be encouraged to use up what you have and purchase a different product on your next trip to the supermarket. Again, a real life healthy kitchen check up is not as dramatic as those on television, but are just as fun!
This service can really help provide you with ideas for healthy meals and snacks, tips on saving money at the supermarket, kitchen tools that can make meal preparation healthier and easier and staples to keep on hand to prevent swinging through the drive through at meal times. By having a stocked kitchen and easy to use pantry staples, you can stick to your meal plan and meet your health and weight goals in no time.
- Top 12 Pantry Staples
- Customized grocery list
- My Plate food group guide
- Well Stocked Kitchen Food List
- Well Stocked Kitchen Equipment List
- Savvy Food Budgeting…and more!
The Healthy Kitchen Check Up benefits both the client and the Registered Dietitian. Clients benefits by gaining tools to make healthy eating easier. Dietitians benefit from being able to offer an additional resource to their clients, creating a new revenue stream. Some insurance plans that offer a nutrition benefit cover a SUPERMARKET SAVVY Healthy Kitchen Check Up appointment.
Melissa Herrmann Dierks RDN, LDN, CDE one of the creators of the Healthy Kitchen Check Up Kit is available to health professionals via phone (704-779-2100) or email (firstname.lastname@example.org) to help you add this service to your business. Melissa can take the worry out of getting started by answering your questions about marketing the service, billing/charges and more. If you are trying to decide whether or not this service is for you, contact Melissa for more information. Once you purchase the kit and read through it, you can call or email with specific questions as needed, and Melissa will help you get started.
- Taste is important. Fruits and vegetables are likely to taste different than varieties found in local
supermarkets. While large-scale producers choose varieties for reasons like yield and hardiness, small farmers often choose varieties based on taste. Many vendors will allow you to taste their product before you buy it. A farmer’s biggest selling point is the taste of their products.
- Interactive experience.
You can speak to the farmer about the product, ask questions, ask how it is prepared, etc. No offense to the men and women who stock produce in supermarkets, but they may not be as connected to the product and in some cases, might not even be sure what it is!
- Family friendly environment. There is often a lot of activity and sometimes musicians and a general festive atmosphere that is different from the grocery store experience.
- Learning experience. Not only can you learn about different types of produce and how to prepare them, but some farmers market associations offer cooking classes or demonstrations, growing classes, composting classes and more.
- Supports local farmers. At the supermarket we don’t always know if something was grown in the US.
According to Local Harvest, when buying at a supermarket 18 cents of every dollar goes to the grower; when buying at a farmers market, the money goes directly to the grower.
- Takes time. Don’t expect to find everything you need at a farmers’ market. It isn’t the one-stop shopping you may be used to in a supermarket. However, many of us know that supermarket A may have a better selection of one product or supermarket B may have better prices on another. Knowing where to get what you like and what you need is part of what makes you Supermarket Savvy!
- Limited selection. Selection can vary from week to week and season to season. Planning ahead at a farmers’ market can be challenging. While seasonal guides can give you an idea of what to expect, there can still be some variability in what’s available locally.
- Certified organic? While many growers practice organic techniques they may not be certified. Some reasons may include cost, or inability to prove the land has not has been free of synthetic fertilizers or prohibited pesticides and herbicides for three years. Some markets require their vendors to use organic practices; others allow both conventional and organic growers to participate. Talk to the vendors to learn about their growing practices.
- Price may vary. Many growers are small business people and their expenses can vary depending on numerous variables. Some items may be priced similarly to local grocery stores while other items may be priced higher or lower.
- First come, first served. Many of us have had the full intention of going to a market only to roll over and look at the clock and know we’re late, late, late! For the best possible selection it’s better to arrive earlier than later especially if you have your eye on hot ticket items like strawberries or figs. Unless you’re a natural early riser the time factor can be a con.
Thanks to Melisa Danho, University of Texas School of Public Health graduate student and dietetic intern, for researching and writing these tips for shopping in farmers’ markets.
You can learn more about vegetables, specifically salads, in the April SUPERMARKET SAVVY Newsletter. LEARN MORE
- Don’t be intimidated. No one expects you to be a produce or market expert. If you’re not sure what an item is, ask the vendor or ask one of the other shoppers. If you’re a little nervous about going take a friend or family member so they can share the experience and share the question-asking burden. You can each buy one fruit or vegetable that you’ve never tried then split the amount in two so you can try two new things for the price of one.
- Get there early for variety, late for possible deals. If you’re looking for the greatest variety and quality you’ll want to arrive early. Sometimes this has the additional benefit of helping you beat a crowd. Also, keep in mind that certain popular items, for example fresh strawberries, tend to sell out early. Also, some vendors don’t stay the entire time the market is open–there is no reason to stay if they’re sold out. Arriving late may mean less variety but some vendors are willing to give price breaks. These breaks may not be dramatic however since most vendors are small business owners.
- Carry a shopping bag Many vendors have plastic bags for you but some may not. This can also make it easier to carry everything and make it less likely for you to leave something behind. It’s easy to lose track of how many bags you’re carrying when there is a lot of activity and noise around you.
- Bring cash. Although many vendors have card reading machines and some farmers markets have ATM’s on site, it’s still a good idea to bring cash in case the vendor you want to purchase from doesn’t have a card machine. Having some smaller bills (tens, fives and singles) can’t hurt especially toward the end of the day. By then your vendor may be flush with 20s and you may not be interested in buying eight bunches of radishes.
- Ask away. Don’t be scared to ask what something is, how to prepare it, or what the vendor’s favorites are. This is how you can find out what’s good and have a great learning experience. If you’re interested in organic produce but don’t see any signs, ask if they grow their fruits or vegetables organically or conventionally.
- Find out if you can have a taste. Maybe you’re not sure what it is, or maybe you’re wondering if it tastes as good as it looks. Try to find out! Some vendors keep product on the side already portioned and ready for the tasting. If not, ask if you can try a piece and whether you can grab it yourself. While the atmosphere is relaxed at farmers markets, ask before you go about grazing.
- Browse the aisles first. This is especially true for larger markets. There may be multiple vendors selling the same things so you may want to browse first and find out if there is a difference in price, growing technique (organic versus conventional) or to see if one vendor’s items simply looks fresher or of better quality than another’s. If you don’t have a shopping list this can also help you decide what items you really want to buy so you don’t blow through your budget.
- Don’t go on a shopping spree. There’s nothing like that money-wasting feeling of throwing out sad, limp produce to make you want to stick to eating out or limiting your shopping to microwaveable popcorn and frozen dinners. While there are many enticing offerings at farmers’ markets, they may not last in your crisper for more than a week, so stick to buying things you plan on eating, cooking or freezing soon. You should leave the market thinking “I’m going to buy so much more next time” and see if you’re able to consume what you’ve actually purchased. Making a budget before-hand or taking out a certain amount of cash and limiting yourself to that amount is a good way to check yourself.
- Save haggling for the used car lot. While some vendors offer end-of-the-day deals, and it’s okay to ask if there are any price breaks for large quantities (if you’re thinking of freezing or canning things), it’s best to respect whatever price the vendor
sets. Most farmers work long days and well into the evening, putting in more hours than most small business owners. They must perform physical labor and still deal with all the logistical, monetary and marketing issues that any business has. It’s okay to ask for discounts, but if the answer is no, leave it at that.
- Find out who’s in charnge. Farmers’ markets have different rules for vendors and shoppers. For example, some farmers markets only allow organic farmers, some have rules regarding how many miles constitute “local” and others have rules regarding whether vendors can carry items they did not produce. As far as hoppers are concerned some markets don’t allow you to bring pets and may have rules about parking. If you’re interested in finding out about guidelines, practices and governmental ordinances that apply to farmers’ markets, your best bet is to find out who is organizing the market and direct your questions to them. The organizers may have a booth at the market or email information on their website.
Thanks to Melisa Danho, University of Texas School of Public Health graduate student and dietetic intern, for researching and writing these tips for shopping in farmers’ markets.
You can learn more about vegetables, specifically salads, in the April SUPERMARKET SAVVY Newsletter that includes 7 reviews of healthy salad kits, 5 reviews of veggie toppings, several salad recipes, a Guide to Fresh Produce Tip Sheet, Key Nutrients in Vegetables Chart, a Seasonal Guide to Produce, and a Fresh Focus on Kale. LEARN MORE
What is a Healthy Kitchen Check-Up (HKC)? During a Healthy Kitchen Check Up, you will visit your client’s home and take a look at foods on hand in their pantry, refrigerator, and freezer and on counter tops. You will provide suggestions on how to make healthier food choices in each food category such as breads, cereals, cheese, ice cream, meat and protein foods and salad dressings etc. Using the 8 copy-ready tip sheets provided, you will provide information on saving money at the supermarket, top 12 pantry staples, foods and equipment for a well- stocked kitchen and more. The Supermarket Savvy Brand Name Grocery List is included, and you can customize it by adding specific foods recommended for your client’s needs.
Why add the Healthy Kitchen Check Up to your current service offerings?
- The service is not offered by hospital based dietitians. So if referral sources state they have to refer to the hospital dietitian, you can point out that you can offer additional services that hospital dietitians do not offer.
- You get a very clear picture of the types of foods that you client keeps on hand so that you can better troubleshoot where they need to make changes.
- This hands-on teaching experience will help your clients meet their weight and health goals.
- When you have an initial meeting with a client, you can let them know they have an option to have a Healthy Kitchen Check Up as their next appointment, followed by a supermarket tour appointment. Clients get excited when they learn you offer more than just a standard nutrition appointment. You are more likely to engage clients in follow up visits by offering a variety of services.
- Some managed care plans that offer a nutrition wellness benefit can be billed for the Healthy Kitchen Check Up service.
The Healthy Kitchen Check Up service is an interesting service to pitch to local media, and the Supermarket Savvy Healthy Kitchen Check Up kit includes tips on how to market this service. Included are 8 copy-ready tip sheets, a Brand Name Shopping List, sample poster, sample flyer, doctor’s letter, press release, tweets, Facebook posts and more! The Healthy Kitchen Check Up Kit is a turnkey business opportunity designed to help you generate additional revenue. We have done the work for you!
Melissa Herrmann Dierks RDN, LDN, CDE one of the creators of the Healthy Kitchen Check Up Kit is available to you via phone (704-779-2100) or email (email@example.com) to help you get started in adding this service to your offerings. Melissa can take the worry out of getting started by answering your questions about marketing the service, billing/charges and more. If you are trying to decide whether or not this service is for you, contact Melissa for more information. Once you purchase the kit and read through it, you can call or email with specific questions as needed, and Melissa will help you get started.
The winner of the Wine-Trax Portion Control Gift Set is Sherree who had excellent tips for mindful eating:
The most important thing about mindful eating is to think about your food when you are eating it. It is very easy to overeat, especially snack type foods when you are eating them in front of the TV and not paying attention to what you are eating. Always take out a single portion and pay attention while you are eating it. You will enjoy it more and eat less. Find something else to do with your hands or mouth while watching TV. Knit or crochet, chew gum.
Congrats Sherree! The gift will be out to you shortly! To purchase your own elegant portion dinnerware, check out Wine Trax today!
Mindful eating (also called intuitive or normal eating) is to recultivate this awareness of your eating behavior and to eat when you’re hungry and stop when you’re full. It is used primarily as a tool in treating individuals with disordered eating behavior, and is an effective method for healing their relationships with food.
While intuitive eating has been suggested as a healthier and more innate alternative to current weight management strategies, weight loss is not the guaranteed for all individuals who seek to be intuitive eaters. The goal is putting an end to mindless, emotional, and disordered eating.
To become a mindful eater takes time and a lot of patience. Working with a registered dietitian who specializes in this approach is advised for those who are serious about eating mindfully. Here are some tips to get you started:
Use the hunger scale to rate hunger before, during, and after a meal.
Try to eat when you are at a “3” or “4” and stop when you are at a “7” or “8”
Check in throughout the meal to rate your hunger
Eat without distraction
Try to spend a week or so practicing eating in a designated space in your house or at work, away from distractions like TV and computers.
Notice how this affects your eating experience; do you notice the taste of the food more? Is it more enjoyable?
Forget food rules
We all tend to crave foods that we think are “bad” or “off-limits.” By giving all foods a level playing field, you may notice after awhile that you are craving fruits and vegetables.
This is the hardest part for many people who have been on a diet in the past.
Be aware of porition sizes
Spend some time getting aquainted with poriton sizes. What does 4 oz of wine look like in different glasses? What is the serving size on your cereal box and how does it look like in your cereal bowl? Maybe it would look better in a smaller bowl. How much meat should you eat–3 oz? What does that look like on a plate? It might look better on a smaller plate. Like portiona sizes, untensils have also gotten larger.
- Win a place setting of Wine-Trax Portion Dinner Ware. Give us a personal tip for Mindful Eating. Raffle winner will be announced on April 1.
SUPERMARKET SAVVY has a NEW Weight Management Presentation Kit that is a great teaching tool for educating consumers on how to shop for weight control. The Kit includes a step-by-step approach to understanding the issues involved in weight management–planning meals, energy balance, healthy eating, portion control, nutrient rich foods, etc. This 38 slide Power Point presentation includes speaker notes and 10 copy-ready tip sheets. CLICK HERE to Learn More and Purchase.
Hemp and marijuana come from the same species of plant, Cannabis sativa L., but from different varieties of the plant. Marijuana is the flowering tops and leaves of varieties that are grown for their high Tetrahydrocannabinol (THC), causing a psychoactive effect. THC is the main chemical that gives uses its “high” when used. Marijuana typically contains 3-15% THC. Industrial hemp is the low-THC oilseed and fiber varieties of Cannabis, grown for their seeds and fiber and used in a wide range of products. Only trace amounts of THC can be found in industrial hemp, well below psychoactive levels (0-1%) making it completely safe for human consumption.
While hemp is legal to consume in the US, it is still illegal to grow and cultivate. Nineteen states have passed pro-hemp legislation, but it is still
illegal to grow hemp in the United States without a special permit being issued by the Drug Enforcement Agency. However, obtaining a permit is extremely difficult. As a result, companies using hemp in their products import their hemp from countries that have legalized the growing of hemp, including Canada.
So why eat hemp? This tiny seed is packed with tons of nutrition! Hemp contains essential fatty acids (EFA) omega-3 and omega-6 in the balanced 1:3 ratio. EFA’s are important for brain development and function, metabolic processes, and other biological activities. EFA’s must be consumed through diet since our bodies cannot synthesize them. Hemp also is a complete protein, meaning that is contains all of the amino acids, both essential and non-essential. Like EFA’s, our bodies cannot synthesize essential amino acids and must be ingested through our diets. Hemp is also high in micronutrients such as magnesium, potassium, iron, and vitamin E. The seed is also high in fiber, vegan, non-dairy, and has no known allergens.
Have you tried hemp seeds before? What’s your favorite hemp food product?
Lundberg Organic Hemp-a-Licious Rice Cakes is one of the products reviewed. These rice cakes are low in calories (80) and fat (1 grams) while providing an excellent source of whole grains(18 grams) and the benefits of hemp in each cake.
- 6 Lundberg® Brown Rice, Lightly Salted Rice Cakes
- 1/3 cup pizza sauce
- 1/4 cup sliced ripe olives
- 1/4 cup diced green bell pepper
- 1/4 cup sliced mushrooms
- 1/3 cup shredded mozzarella cheese
Place rice cakes on baking sheet. Spread pizza sauce evenly on each rice cake; top with olives, pepper, and mushrooms, and then with cheese. Bake at 400 degrees 10 minutes. Serve immediately. Makes 6 servings.
Nutrition for 1 Pizza Cake: 120 calories, 4g protein, 3g total fat, 1g saturated fat, 18g carbohydrate, 2g fiber, 1g sugar, 170mg sodium, 10% DV vitamin C, 18g whole grains.