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Nutrition and Wellness AdviceAsk a Weis Dietitian

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Are canned and frozen fruits and vegetables just as nutritious as fresh varieties?

– Jill

Yes! Eating fruits and vegetables in all forms including fresh, frozen, canned, dried and 100 percent juice makes it convenient and economical to meet your daily fruit and veggie goals while improving the nutrition quality of your diet.

Enjoy fruits and vegetables in all forms:

Fresh: Choose a colorful array of fruits and vegetables and don’t be afraid to experiment with unfamiliar varieties. Focus on seasonal offerings to save money. Frozen: Choose fruits and vegetables that contain little, if any, added sugar, fat or sodium. Dried: Choose ultra-portable dried fruits and veggies. It takes just one-quarter cup of dried fruit or vegetable to equal a serving.Canned: Choose no-added-salt or reduced-sodium canned vegetables and fruits canned in light syrup or fruit juice. Drain and rinse them before use to further reduce added sodium or sugar. Juice: Choose 100 percent juices that contain only naturally-occurring sugar. Avoid products labeled as “juice drinks” or “fruit cocktails.”

For more information, visit weismarkets.com/healthyliving.

Weis Markets’ Team of Registered DietitiansMandy Rother, RD, LDN• Karen Buch, RD, LDN • Beth Stark, RD, LDN

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1000 S. 2nd Street, PO Box 471Sunbury, PA 17801

email: healthybites@weismarkets.comwebsite: weismarkets.com/healthybites

Connect with Weis Markets for articles, recipes and videos from the Weis Dietitians

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ContentsFeatures

Recipes

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New Year, New You

Comfort Food Makeover

Cooking with Couscous

Tame the Flame

Cholesterol Control

Taste of Tuscany

Mango-Almond Bread(cover)

Broccoli Cheddar Soup

Honey Dijon Glazed Salmon

Almond & Oat Crusted Chicken Tenders

Tuscan Pasta with Lemon Sauce

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1410

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For Healthy Bites recipe videos & more, scan the QR code or visit:

socialmedia.weismarkets.com

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new you

NEW YEAR

www.nectresse.com

www.kensfoods.com

www.betteroats.com

www.latortillafactory.com

www.mango.org

www.v8juice.com

Starting the new year with a resolution to eat better can help you look and feel your best. If you want to lose weight, combine making more nutritious food choices with getting active. Here are a few ways to kick off your healthiest year ever.

Eat BreakfastWould you like to increase your energy, have better

concentration, control your weight and satisfy your appetite? Eat a balanced breakfast every day! Even the busiest schedule has time for Better Oats® Instant Oatmeal. Each packet features an innovative measuring cup pouch and microwaves in just 90 seconds. Made with premium 100 percent thick-cut hearty, whole-grain rolled oats, flaxseeds, real chunks of fruit and warm spices, all varieties supply a good source of fiber and plant-based ALA omega-3s. Visit their website to find the best oats for you–Oat Fit, mmmMuffins, Oat Revolution, Abundance or Raw Pure & Simple.

Fill your fridge and pantry with ready-to-eat breakfast foods like fruit and nut trail mix bars, hard-boiled eggs, nonfat Greek yogurt and V8® V-Fusion Smoothies™. Made from a blend of 100 percent fruit and vegetable juices, each serving supplies two grams of fiber, plus an excellent source of vitamins A and C. They’re also free of added sugars, artificial colors, flavors or preservatives. Look for all three flavors including Strawberry Banana, Mango and Wild Berry.

Keep a Food JournalTracking everything you eat and drink, including

condiments, improves awareness of food choices, helps identify eating triggers and keeps you accountable. For calorie control, measure dressing before adding it to a salad or keep it on the side and dip only the tines of your fork into the dressing before each bite. Two tablespoons of Ken’s® Light Options™ Salad Dressings contain about 33 percent fewer calories and half the fat of regular salad dressings. They’re lower in sodium and sugar too.

Cap Empty CaloriesAdded sugars from sweetened drinks, candy, snacks

and more are one of the biggest sources of sugar in the American diet. The calories supplied by these foods and drinks stack up quickly and may impede weight control efforts. Use new Nectresse™ Sweetener to keep a cap on added sugars in your diet. Made with a blend of natural sweeteners and monk fruit extract, it has the sweet taste of sugar with no calories. The extract of monk fruit, a small green melon, is 150 times sweeter than sugar. Sprinkle it over foods or stir it into beverages.

Prioritize Produce A produce-rich diet bolsters your protection against

chronic diseases like diabetes, obesity and certain types of cancer. It’s easy to incorporate more fruits and vegetables into your diet. Top cereal, yogurt or salads with cut fruit, try whole fruit as a snack and make raw and cooked vegetables the centerpiece of every meal. Or try the latest trend—stir pureed fruits or vegetables into soups, sauces, casseroles, smoothies and even baked goods like this Mango-Almond Bread. Naturally sweet, juicy mangos are rich in vitamins A and C and supply a good source of fiber.

Make a Meal PlanWeekly menu planning makes it easier to maintain a

healthy lifestyle. Make a list of weeknight dinner menus to rotate into your schedule each week. Include family-favorites, slow-cooker meals and meals that are ready in 30 minutes or less such as wraps, quesadillas, tacos or personal thin-crust pizzas made using La Tortilla Factory® Light Flour Tortillas. These tortillas have the same texture as regular flour tortillas with one-third fewer calories and six grams of fiber per serving.

04 weis Healthy Bites™ | www.weismarkets.com/healthyliving

Mango-Almond Bread Prep Time: 20 minutesBake Time: 40-45 minutesMakes: 10 (1 slice) servings

Ingredients¼ cup vegetable oil baking sticks, softened¾ cup Weis Quality Granulated Sugar2 medium ripe mangos; 1½ peeled, pitted and pureed; ½ peeled, pitted and finely diced1 large Weis Quality Egg, beaten1 tsp. Weis Quality Pure Vanilla Extract3 Tbsp. fresh orange juice½ tsp. fresh orange zest1½ cups Weis Quality All-Purpose Flour½ tsp. Weis Quality Baking Powder½ tsp. Weis Quality Baking Soda½ tsp. Weis Quality Ground Cinnamon½ tsp. ground ginger1⁄8 tsp. Weis Quality Salt½ cup sliced almonds, divided (stir ¼ cup into batter, reserve ¼ cup for topping)

Preheat oven to 350°F and spray a 9x5x3-inch loaf pan with cooking spray. In a large bowl, mix the softened baking sticks and sugar with a hand mixer until light and fluffy. Add the mango puree, egg, vanilla, orange juice and orange zest and mix. In a separate large bowl, whisk together the flour, baking powder, baking soda, cinnamon, ginger and salt. Create a well in the dry ingredients, pour in the wet ingredients and mix on low until moistened. Gently fold in the almonds and diced mango. Pour the batter into the prepared loaf pan. Bake for 40-45 minutes, or until a toothpick inserted into the center comes out clean. Cool in the pan for 10 minutes before transferring bread to a wire rack. Cool 1 hour before serving or storing.Recipe Note: To zest a lemon, orange or lime, press a fine grater against the washed fruit to remove the colored portion of the peel.

Nutrition Facts per serving: 220 calories; 7g fat; 1g saturated fat; 0g trans fat; 20mg cholesterol; 75mg sodium; 37g carbohydrate; 2g fiber; 22g sugar; 4g protein; 25% DV vitamin C; 10% DV vitamin A.

Photo by AJ Sandone Food Styling by Judi Orlick

Broccoli Cheddar Soup

Prep Time: 15 minutesBake Time: 20-25 minutesMakes: 4 (1 cup) servings

Ingredients1 Tbsp. Weis Quality Best Thing Since Butter Spread½ cup onion, chopped2 Tbsp. Weis Quality All-Purpose Flour1½ cups 50% reduced-sodium broth1 (12-ounce) can lowfat 2% evaporated milk 3½ cups fresh or thawed Weis Quality Broccoli Florets ¾ cup Cabot® Vermont 75% Sharp Extra Light Cheddar Cheese, shredded½ cup Cabot® Vermont Extra Sharp Yellow Cheddar Cheese, shredded2 Tbsp. Weis Quality Grated Parmesan Cheese1 tsp. Weis Quality Stone Ground Dijon Mustard¼ tsp. cayenne pepper (optional)¼ tsp. grated or ground nutmegBlack pepper to taste

In a large saucepan over medium heat, sauté butter spread and onion until onion is tender, about 4 minutes. Add flour and cook, stirring for 1-2 minutes. Gradually stir in broth and evaporated milk. Add broccoli and simmer until broccoli is tender, about 5 minutes. Reduce heat to low and stir in shredded cheeses, grated Parmesan cheese, mustard, cayenne pepper, nutmeg and black pepper. Cover and cook for 10 minutes or until thickened; stirring occasionally. Serve.

Recipe Tip: If reheating leftovers, heat on low to prevent separation. If soup is too thick, gradually stir in milk or broth when reheating.

Nutrition Facts per serving: 230 calories; 10g fat; 5g saturated fat; 0g trans fat; 35mg cholesterol; 560mg sodium; 18g carbohydrate; 4g fiber; 9g sugar; 19g protein; 120% DV vitamin C; 50% DV vitamin A; 50% DV calcium.

Photo by AJ Sandone Food Styling by Judi Orlick

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Classic comfort meals don’t have to derail your diet. All it takes is a few simple ingredient swaps to keep ‘em healthy. What’s the best part? They can taste just as indulgent as the originals.

Upgrade to Whole GrainUse Barilla Plus® Pasta in recipes that call for white

pasta to boost whole grains, fiber and omega-3s. Made with golden semolina, ground flaxseed, spelt, oats, barley, and legumes, Barilla Plus® supplies a good source of fiber, 40 percent more protein than regular pasta, and heart-healthy ALA omega-3s. It’s chewy texture and flavor is comparable to white pasta, so it’s a great option for even the pickiest eaters. Look for Barilla Plus® in popular pasta shapes like Spaghetti, Penne, Elbows and Farfalle.

Season Smartly Skip the salt shaker and season classic comfort dishes with salt-free herbs and spices instead. If you are hesitant to invest in unfamiliar herbs and spices, then McCormick® Recipe Inspirations™ are just for you! These all-in-one mealtime helpers provide everything you need to get dinner on the table, including pre-measured herbs and spices, a grocery checklist and easy-to-follow recipes that are perfect for experienced home-cooks and novices alike. Add just a few fresh ingredients to create hearty meals like Country Herb Chicken and Dumplings, Apple & Sage Pork Chops, Quesadilla Casserole and more.

Trim Fat, Not FlavorTo make gooey grilled-cheese sandwiches, macaroni

and cheese or pizza, use award-winning Cabot® Sharp Extra Light Cheddar. This award-winning cheese contains 75 percent less fat and just 60 calories per ounce. It retains

its melt-ability, indulgent texture and tangy flavor better than most reduced-fat cheeses and can be used to replace full-fat cheeses. Try it in this Broccoli Cheddar Soup recipe.

For comfort meals and beyond, choose leaner protein options like ground turkey breast, fish, chicken or chicken sausage. Fully-cooked Johnsonville® Chicken Sausage has 50 percent less fat than traditional sausage and is loaded with flavors like Three-Cheese Italian Style, Chipotle Monterey Jack Cheese and Apple.

Better-for-You BakingDid you know mashed Chilean Avocadoes can replace

butter or oil in many of your favorite cookie, cake, quick bread and muffin recipes? Nutrient-rich avocados supply nearly 20 vitamins, minerals and phytonutrients, plus healthful monounsaturated fats. The substitution ratio is one-to-one, though it may be necessary to add extra liquid when using avocado in place of oil. Light-colored and mild-flavored baked goods may take on a light green hue and flavor. Try our recipe for Red Velvet Cupcakes on page 16.

Munch Lighter SnacksMindless munching of crunchy snacks when stressed,

frustrated, happy or bored may make weight-loss and weight-control efforts even more challenging. To stay on track, resist the urge to eat for emotional reasons and include portion-controlled snacks in your daily routine. Baked, not fried Frito-Lay® Baked!™ Snacks are a sensible snack option that contain 120 calories or less per serving. Pair baked snacks with fresh salsa, guacamole or hummus. Look for classic varieties Original Potato Crisps, Cheetos®, Doritos® and Tostitos® Scoops.™

www.mccormick.com

www.johnsonville.com

www.barilla.com

www.avocadosfromchile.org

www.cabotcheese.coop

www.fritolay.com

Comfort

FOODMAKEOVER

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COOKINGwithCouscous

For added flavor, cook couscous in a flavorful liquid like reduced-sodium

broth, stock or juice.

Elevate the everyday side dish with quick, easy and tasty couscous. Couscous looks like a grain but is actually made from tiny granules of pasta. It’s cooked and served like rice and is a staple in many types of global cuisine. Have five minutes? Give it a try!

1. Boil 2/3 cup water and a pinch of salt in a saucepan. 2. Add 1 cup dry couscous, stir.

3. Cover with a tight-fitting lid and remove from the heat. Let stand 5 minutes to steam thoroughly.

4. Uncover, fluff with a fork and stir in your favorite flavorful accents. * 1 cup of dry couscous yields about 3 cups cooked.

4SIMPLE STEPS

to a super side

08 weis Healthy Bites™ | www.weismarkets.com/healthyliving

1 medium apple, cored and chopped

½ cup chopped walnuts1 tsp. Weis Quality Ground Cinnamon1 Tbsp. Weis Quality

Brown Sugar

Rise-n-shine

1 can Del Monte®

Petite Cut® Diced Tomatoes with

Chipotle Chilis, drained1 cup Weis Quality

Black Beans, drained and rinsed

½-1 tsp. ground cumin1 Tbsp. fresh lime juice

Fiesta Olé

½ cup pitted and chopped kalamata olives

½ cup crumbled reduced-fat feta cheese

1 cup cubed cucumber1 cup halved Weis Quality

Grape Tomatoes1 Tbsp. fresh lemon juice

MediteRRanean

2 Johnsonville® Chicken Sausages Three-Cheese Italian

Style, diced and browned 2 chopped Tesoro® Tomatoes ¼ cup Weis Five Star Shaved

Parmesan Cheese1 tsp. chopped fresh oregano

2 tsp. Filippo Berio® Extra Virgin Olive Oil

tOuR OF italy

Honey DijonGlazed SalmonPrep Time: 10 minutesCook Time: 20-25 minutesMakes: 4 servings

Ingredients4 (4-5 ounce) fresh True North® Salmon Fillets2 Tbsp. Weis Quality Honey2 Tbsp. Weis Quality Stone Ground Dijon Mustard1 Tbsp. Weis Quality Less Sodium Soy Sauce¼ tsp. crushed red pepper flakes1⁄8 tsp. freshly ground black pepper2 tsp. Weis Quality Pure Olive Oil1 (5-ounce) package Organicgirl® SuperGreens!

Preheat oven to 400ºF. In a small bowl, whisk honey, Dijon mustard, soy sauce, red pepper flakes and black pepper; set aside. Add olive oil to a large, oven-safe skillet over medium heat. Place salmon fillets into skillet, skin-side up, and sear 4-5 minutes or until golden brown. Turn fillets over and spoon 1 tablespoon of glaze evenly over each. Transfer skillet to oven and bake 15 minutes or until fillets are cooked through and flake easily with a fork. Top with remaining glaze if desired; serve.

Recipe Note: No oven-safe skillet? Transfer seared fillets to a baking dish and bake as directed.

Nutrition Facts per serving: 260 calories; 12g fat; 2g saturated fat; 0g trans fat; 80mg cholesterol; 270mg sodium; 9g carbohydrate; 0g fiber; 8g sugar; 29g protein.

Photo by AJ Sandone Food Styling by Judi Orlick

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The inflammation process is the immune system’s natural way to protect against injury and harmful environmental factors. When uncontrolled, inflammation can cause organ and tissue damage that may trigger heart disease, stroke, diabetes, Alzheimer’s disease, arthritis and cancer. Use these strategies to avoid chronic inflammation.

Manage Risk FactorsHigh blood pressure, tobacco use and elevated LDL

cholesterol contribute to inflammation. To support healthy blood pressure levels, eat more potassium-rich foods including tomatoes, low-fat milk and yogurt, strawberries, bananas, oranges and orange juice. Just one eight-ounce glass of Tropicana® Pure Premium 100% Orange Juice supplies a good source of potassium, plus a full day’s worth of vitamin C. It’s made from nothing but fresh Florida-grown oranges with no added sugar or preservatives.

Brighten Your Plate Abdominal fat contributes to inflammation and is also

a risk factor for heart disease and type 2 diabetes. Strive for a waistline less than 40 inches for men and 35 inches for women. Eating plenty of fresh, frozen and canned fruits and vegetables like Del Monte® Tomatoes can help. These recipe-ready tomatoes are a simple addition to soups, sauces, casseroles and side dishes. Select varieties are pre-seasoned with Chili Seasonings, Garlic and Olive Oil, Basil, Garlic and Oregano, No Added Salt and new Petite Cut® Diced with Green Chilies or with Chipotle Chilis.

Reel in the Omega-3sEssential omega-3 fatty acids are not made by the body

but rather need to come from food sources or supplements. The American Heart Association recommends eating fatty fish, like salmon, twice a week. Premium quality Seafood Trust Eco-Certified True North Salmon® is ocean-raised

www.delmonte.com

www.tropicana.com

www.iloveorganicgirl.com

www.starkist.com

www.momsbestcereals.com

www.truenorthsalmon.com

tame the

FLAMEusing sustainable practices and travels from ocean to our fresh seafood case in just 48 hours. Make this recipe for Honey Dijon Glazed Salmon as a delectable source of omega-3s! Or give their new ready-to-eat cold-smoked salmon a try.

Go GreenOrganicgirl® Supergreens! feature the dream team of

heart-healthy leafy greens including tender baby varieties of red chard, tat soi, spinach, green Swiss chard and arugula. Each three cup serving is loaded with inflammation-dousing nutrients like vitamins A and K, folate, fiber and potassium. All of their superior quality good clean greens are grown without use of synthetic pesticides or fertilizers and are packed in 100 percent recycled Earth-friendly clamshells. Enjoy these triple-washed, ready-to-eat greens in salads, sandwiches or wraps.

Reduce Saturated FatsFat is essential for proper body function, but choose wisely.

Saturated fats from red meat, butter and fried foods increase harmful inflammation while unsaturated fats from fish, nuts, vegetable oils, flaxseed and avocado help keep inflammation at bay. Try substituting premium quality firm and flaky StarKist® Chunk Light Flavor Fresh Pouch® Tuna for beef or chicken in your favorite recipes. Packed in a special pouch, this tuna requires no draining before use and has a fresher taste than canned tuna. Use it to top salads, to stuff wraps or to stir into pasta. Look for their Low Sodium Chunk Light Tuna too.

Make the switch from refined carbohydrates like white bread, pasta or cereal to whole grains to help curb inflammation. Mom’s Best® Sweetened Wheat-fuls® are made from whole wheat and supply 44 grams of whole grains and six grams of fiber per serving. Experts recommend eating 48 grams of whole grains per day. Look for all four varieties that contain only wholesome ingredients and no artificial flavors, preservatives or high fructose corn syrup.

control

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You can’t control certain risk factors for heart disease like age, gender and family history. But there are lifestyle choices you can make to help lower your risk—exercise regularly, avoid smoking and manage your weight, blood pressure, and blood levels of triglyceride, glucose, and cholesterol. A simple first step is to include these cholesterol-lowering foods in your diet regularly.

Purple PowerPile your plate with colorful produce, especially deep purple

and blue fruits, vegetables and 100 percent juices, like Welch’s® 100% Grape Juice that contains resveratrol. This powerful antioxidant helps keep arteries clear of LDL cholesterol and helps maintain artery flexibility that promotes blood flow and a healthy blood pressure. To enjoy Welch's® bold fruit taste with two-thirds fewer calories than 100 percent grape juice, choose Welch's® Light Juice Beverage. Each refreshing glass of Concord Grape and White Grape flavor contains just 45 calories and supplies an excellent source of vitamin C.

Healthful FatsSkip saturated fats and include unsaturated, liquid oils that

can help boost HDL cholesterol levels. Cooking with canola oil or canola-olive oil blends like Pompeian® OlivExtra® Plus DHA is an easy way to add these healthful fats to your diet. Just one tablespoon of this innovative blend of canola oil and first-cold-press extra virgin olive oil also supplies 1160 milligrams of plant-based ALA omega-3s. The balance of robustly-flavored extra virgin olive oil, plus mild canola oil makes it suitable for use in sautés, salads, marinades, sauces and pasta dishes.

Swap butter and margarine for heart-healthy spreads like Smart Balance® Buttery Spreads and Better Butter. Vegetable oil spreads deliver the flavor of butter in cooking and baking recipes while reducing your intake of calories, saturated and trans fat and cholesterol. Select Smart Balance® varieties also offer nutrients not typically found in butter or margarine such as ALA omega-3s, extra virgin olive oil, plant sterols, vitamin D and flaxseed oil. For best results when cooking and baking,

use regular spreads and use light as a topping due to its higher water content.

Soluble FiberSoluble fiber found in beans, apples, carrots, seeds, prunes

and oats binds cholesterol and transports it out of the body to prevent absorption. When eaten in amounts of five to 10 grams per day as part of a heart-healthy diet, it can also lower total and LDL cholesterol. One serving of 100 percent whole-grain rolled Old Fashioned Quaker Oats supplies two grams of soluble fiber per serving. Top cooked oatmeal with fiber-rich nuts and dried fruit to boost your intake to at least 25 grams of total fiber per day.

A Handful of NutsEating a handful of nuts a day can help lower LDL

cholesterol levels and overall risk for heart disease. Other health perks include weight control and reduced risk for cancer. Blue Diamond® Whole Natural Almonds are packed with heart-healthy nutrients like fiber, plant sterols, good fats and antioxidants and bear the American Heart Association seal. For sodium conscious individuals, choose their Lightly Salted Low Sodium variety that contains just 40 milligrams of sodium per serving (28 almonds). Try them in this recipe for Almond and Oat Crusted Chicken Tenders.

Let’s Get PhysicalPhysical inactivity is a major risk factor for heart disease.

Start with a small goal and gradually increase exercise to at least 30 minutes per day for the biggest heart health benefit. Try brisk walking, aerobics, biking, light jogging or any activity you like. For hydration during activity choose water or reduced-calorie drinks like SoBe® Life Water®. Made from filtered water, natural flavors, and a splash of coconut water, this unique thirst-quenching experience contains just 80 calories per bottle. Look for Pacific Coconut, Pomegranate Nectarine and Mango Mandarin varieties.

www.pompeian.com

www.smartbalance.com

www.welchs.com

www.quakeroats.com

www.bluediamond.com

www.sobe.com

cholesterol

12 weis Healthy Bites™ | www.weismarkets.com/healthyliving

Almond & Oat Crusted Chicken Tenders

IngredientsPrep Time: 15 minutesCook Time: 20-25 minutesMakes: 4 servings

¾ cup Old Fashioned Quaker® Oats½ cup Blue Diamond® Whole Natural Almonds¼ tsp. Weis Quality Salt1 tsp. smoked paprika1 tsp. Weis Quality Garlic Powder¼ tsp. freshly ground black pepper¼ tsp. cayenne pepper1 (6-ounce) container Weis Quality Nonfat Plain Greek Yogurt1 lb. Weis Quality Skinny Chicken Tenders1 Tbsp. Pompeian® OlivExtra™ Plus DHA, divided

Preheat oven to 400°F and drizzle 1 tsp. oil on baking sheet. Place first 7 ingredients into a food processor and gently pulse until nuts and oats are finely chopped and mixture is combined. Set aside. Dredge each chicken tender into Greek yogurt and then into oat mixture to coat. Place coated chicken tenders on prepared baking sheet. Lightly brush remaining oil evenly over chicken tenders. Bake 20-25 minutes until chicken is cooked through, browned and crispy.

Nutrition Facts per serving: 350 calories; 15g fat; 1.5g saturated fat; 0g trans fat; 70mg cholesterol; 250mg sodium; 18g carbohydrate; 4g fiber; 5g sugar; 36g protein.

Tuscan Pasta with Lemon Sauce

Prep Time: 15 minutesCook Time: 15 minutesMakes: 4 servings

8 oz. (3½ cups cooked) Weis Quality Whole Grain Penne Pasta½ cup reserved pasta water¼ cup Filippo Berio® Extra Virgin Olive Oil¼ cup fresh lemon juice¾ tsp. lemon zest1 garlic clove, minced¼ tsp. freshly ground black pepper¼ cup Weis Five Star Shaved Parmesan Cheese1 (6-ounce) bag Weis Quality Baby Spinach½ cup Sun Dry® California sun-dried tomatoes, coarsely chopped1 (15-ounce) can Bush’s® Best Cannellini Beans, drained and rinsed½ cup fresh basil, sliced into ribbons

Cook the pasta according to package instructions until firm, but tender. Meanwhile, to a large skillet over medium heat, add oil, garlic, black pepper, lemon zest, lemon juice and sun-dried tomatoes. Drain the pasta, reserving ½ cup of the hot pasta water. Add cooked pasta to the skillet along with spinach and beans; stirring gently until spinach is wilted. Add reserved pasta water if needed. Top with Parmesan, garnish with fresh basil and serve.

Nutrition Facts per serving: 480 calories; 16g fat; 3g saturated fat; 0g trans fat; 5mg cholesterol; 290mg sodium; 73g carbohydrate; 17g fiber; 7g sugar; 20g protein; 30% DV vitamin A; 20% DV vitamin C; 20% DV iron; 15% DV calcium.

Photo by AJ Sandone Food Styling by Judi Orlick

www.weismarkets.com/healthyliving | weis Healthy Bites™ 15

percent less sodium per serving. Use crushed or pureed tomatoes to make your own spaghetti pizza sauce or use diced or whole tomatoes to make chunky soups. Select varieties are also available with Basil, Garlic and Oregano, Green Pepper and Onion or Italian Seasoning.

Plants a-Plenty Tuscan people frequently eat beans, which are rich in

potassium, protein, iron, fiber and B-vitamins. You’ll find creamy white cannellini beans called for in recipes for traditional Tuscan panzanella bread salad, pasta fagioli and kale and bean soup. Try using Bush’s® Dark and Light Red Kidney, Pinto, Garbanzo and Cannellini beans to meet the three cups of beans per week recommended. Eating a plant-based diet may help lower risk for obesity, heart disease, diabetes and certain cancers.

Fresh FocusMany Tuscan recipes include an abundance of fresh

vegetables. Vibrant, fresh tomatoes add a pop of red color to wilted greens, layered caprese salads and pasta dishes. Award-winning fresh Tesoro® Tomatoes have a hearty texture with less juice and seeds than other tomatoes. They are well suited for use in bruschetta, salads, sandwiches or try them on the grill!

www.furmanos.com

www.bushbeans.com

Tuscanytaste of

www.filippoberio.com

www.weismarkets.com/healthyliving | weis Healthy Bites™ 15

www.tesorotomatoes.com

Tuscany is famous for the simplicity of its Italian cuisine. It features healthful Mediterranean staples such as olive oil, fresh produce, legumes, fish, red wine and flavorful aged cheeses. Meals are shared with others and every bite is savored—not rushed. Beyond pure enjoyment, this eating style is linked to longevity and reduced risk of chronic disease.

Simplicity Almost every Tuscan dish features some variety of

olive oil. With roots in the Tuscan region, Filippo Berio® Olive Oils deliver nothing but old-world flavor in every pour. Try the full-bodied Extra Virgin variety in soups, stews, salads or for dipping; use Olive Oil as an all-purpose oil in sautés, sauces and grilling; and use Extra Light Tasting for stir-frying and baking. Store olive oil tightly closed and away from light and heat to ensure the longest shelf life.

Robust FlavorsA delicious Tuscan-inspired meal relies on the right

combination of robust flavors. Tomatoes, a Tuscan staple, contribute plenty of savory umami flavor. Furmano’s® Tomatoes are packed within hours of harvest and are seasoned with 100 percent natural sea salt for up to 50

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.

it's time to get baking!Ask an adult to help you whip up a batch of these red cupcakes that contain a secret Green ingredient!

red Velvet Mini CupcakesPrep Time: 20 minutesBake Time: 20 minutes per muffin tinMakes: 2 dozen cupcakes

ingredients¾ cup Weis Quality Granulated Sugar2 oz. (about ½) ripe, fresh Hass Avocado, peeled, seeded and pureed1 large Weis Quality Egg 1 Tbsp. red food color½ tsp. Weis Quality Pure Vanilla Extract½ tsp. Weis Quality Cider Vinegar1 cup plus 2 Tbsp. cake flour1 Tbsp. unsweetened cocoa powder½ tsp. Weis Quality Baking Powder½ tsp. Weis Quality Baking Soda¼ tsp. Weis Quality Salt½ cup Weis Quality Buttermilk

directions1. In a large bowl, CREAM sugar and avocado. 2. ADD egg, red food coloring, vanilla and vinegar; BEAT to incorporate. 3. In a large bowl, COMBINE flour, cocoa, baking powder, baking soda and salt. 4. ADD half of the buttermilk and half of the dry ingredients to the avocado mixture; STIR to combine. 5. ADD the remaining buttermilk and dry ingredients and STIR to combine. 6. SPOON batter into 1-1/4-inch to 1-1/2-inch paper- lined mini-muffin tins, about 1 Tbsp. per cupcake. 7. Bake at 350ºF for 20 minutes until lightly golden brown. COOL before frosting.

Frosting4 oz. Weis Quality Neufchâtel Cheese, softened2 Tbsp. vegetable oil baking sticks, softened 1 oz. (about ¼) ripe, fresh Hass Avocado, peeled, seeded and pureed1¾ cups Weis Quality Powdered Sugar1 Tbsp. Weis Quality Honey¼ tsp. Weis Quality Pure Vanilla Extract

1. In a medium bowl, BEAT the Neufchâtel cheese, butter, and avocado puree until fluffy. 2. BEAT in the powdered sugar, honey and vanilla. REFRIGERATE.

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