Lettuce Wraps

July/August 2021 | FREE

Summertime Steakp. 8 Lettuce Wraps

BLUE-TIFUL BLUEBERRIES

INDEPENDENCE DAY COOKOUT!

+ MORE!

Grilling 101

Redners_21JulAug.indd 1 6/11/21 2:54 PM MeredithAsk

A New Season As a Registered Dietitian for over 18 years, I have worked with friends, families, athletes, clients and coworkers to achieve their health and wellness goals. Almost every single one of those encounters started out with, “Can you just tell me what to eat?” Early in my career, I was meticulous about putting together a “PLAN” for anyone who wanted my help. It didn’t take long before I realized that was not going to work!

As I continued on my own journey of health and wellness, I came to respect food for its intended purpose: to enjoy and to nourish. It is not the enemy and shouldn’t be feared. There are NO forbidden foods and there are no foods that deserve a “health halo” above others. Nutrition is personal. It is bound by your likes, dislikes, mood, budget and general health. It doesn’t stay stagnant; it is forever changing and evolving!

In September of 2020, my husband and I learned that we were expecting twin girls in March 2021. Immediately our lives were forever changed. As a couple, we enjoyed date nights at restaurants and loved getting take out. We exercised any time of the day and embraced a relatively carefree life. Fast forward, we are now a family of ﬁ ve! Eating out is now a thing of the past. We cook and eat together. We eat foods that we like, but in reasonable portions! I pack lunches and plan breakfast for the next day as soon as we are done eating dinner. We don’t focus on calories or the number on the scale anymore. We pay attention to our satiety cues, eat from small dishes and stay active. Sure, I still keep my food scale handy! If I didn’t do that, I would always sneak way more chips in my bowl than I need!

My advice to anyone looking for it is simple. Enjoy food, eat less and move more. Focus on foods that nourish your body and if you want something “special,” go for it! Life is short and always changing. Be ready to adapt; our bodies are pretty amazing machines!

Meredi McGra RD, LDN Corporate Dietitian

Redners_21JulAug 2 6/14/21 6:00 PM 2021 July-August Contents

4 8 4 Blue-tiful Blueberries > Chai Quinoa Bowl with Fresh Fruit, Pecans & Coconut Chips

> Fruity Tostadas

8 Grilling 101 > Summertime Steak Lettuce Wraps

12 Independence Day Cookout! 12 > Marinated Jerk Chicken with Peach-Mango Salsa

> Star-Spangled Berries and Whipped Yogurt Cream

> Red Potato Salad with Creamy Dill Dressing

18 Road Trip Favorites

> Chocolate-Cherry Power Bites 18 > Savory Rosemary Snack Mix

For more information, visit us at RednersMarkets.com or follow us on social media to keep up to date on the latest nutrition information and oﬀ erings.

© 2021 Vimax Media and Redner’s Markets. All rights reserved. All articles in HealthCents are written and edited by professionals. Vimax Media makes no representation as to the accuracy or effi cacy of information provided. Reproduction in whole or part is prohibited without permission of the publisher. Published by Vimax Media • 1-800-940-4944 vimaxmedia.com rednersmarkets.com 3

Redners_21JulAug 3 6/14/21 6:01 PM blue-tiful Chef Tip Try Honey Roasted Pecans on your bowl: In medium bowl, toss 1 cup whole pecans and 2½ tablespoons warmed honey. Spread pecans on rimmed baking pan lined with nonstick aluminum foil; sprinkle Blueberries with 1 tablespoon granulated sugar. Bake pecans at 350°F for 18 minutes or until dry, stirring once. Store pecans at room temperature in a sealed container between layers of parchment paper up to 3 days.

Redners_21JulAug_converted 4 6/14/21 2:54 PM Blueberries are one of summer’s purest pleasures. Whether you pop a handful into your mouth or add them Blueberries: to recipes, eating blueberries benefi ts Booming cardiovascular health, insulin response and brain health. Discover the vast with Benefi ts benefi ts of blueberries and unique Famous for their health benefi ts and cherishedd for ways to enjoy this fresh fruit, from their sweet tastes, blueberries are a summer gem.em. our Chai Quinoa Bowl recipe to Fruity According to the USDA, blueberries rank Tostadas and more! number one in antioxidant activity compared to 40 other fruits and vegetables. Anthocyanin,n, the pigment that makes blueberries blue, is thought to be responsible for the beneficialbenefi cial Chai Quinoa Bowl with antioxidants, which help neutralize free radicals that can lead to cancer Fresh Fruit, Pecans & and other age-related diseases. In addition to antioxidants, this low-calorie fruit packs vitamin C, fi ber, manganese and folate. Not only do blueberries Coconut Chips benefi t us in numerous ways, but they’re also incredibly easy to eat. Pop Prep: 10 minutes them in your mouth or toss them into recipes all summer long! Cook/Roast: 20 minutes • Serves: 6 1½ ripe small Bartlett or red Anjou pears or 3 apricots, halved and pitted 1½ tablespoons packed brown sugar 1½ tablespoons unsalted butter, melted 3 chai tea bags 2¾ cups almond milk 1 cup quinoa, rinsed 2 tablespoons maple syrup 1 cup fresh blueberries and/or raspberries ¾ cup whole pecans ¼ cup coconut chips To Eat: Add sweetness to breakfast with blueberry-studded yogurt, muffi ns, 1. Preheat oven to 450°F. In medium bowl, pancakes or oatmeal. Try blueberries in our Fruity Tostadas recipe, or incorporate toss pears, sugar and butter; place pears, them into salads or vinaigrettes with olive oil and apple cider vinegar. Infuse into cut side up, on rimmed baking pan. Roast drinks such as smoothies, lemonade or iced tea for fruit-fi lled refreshments. pears 20 minutes or until tender; cut pear halves in half. To Pick: When choosing this powerful produce, select fi rm berries uniform in 2. In medium saucepan, heat tea bags and shape and free from stems or leaves. Since color, rather than size, is the best almond milk to a simmer over medium- indicator of fl avor, look for purplish-blue or bluish-black berries – avoid those with high heat; remove from heat and steep a reddish hue. 6 minutes. Remove tea bags from To Store: To prevent bruising and prolong storage life, refrigerate blueberries in saucepan; add quinoa and syrup, and a single layer on a rimmed baking pan covered with paper towels for up to two heat to a simmer over medium-high weeks. Avoid washing until ready to use since the silver-frosted coating (known as heat. Reduce heat to low; cover and cook bloom) acts as a natural protectant. 8 minutes or until quinoa is tender and liquid is absorbed. Makes about 4 cups. To Freeze: To freeze blueberries, wash the 3. Serve quinoa topped with blueberries, berries, then spread in a single layer on a pecans, coconut chips and pears. baking sheet and freeze solid. Keep frozen berries in sealed zip-top bags for up to six Approximate nutritional values per serving: months. While blueberries tend to lose their 347 Calories, 17g Fat (4g Saturated), 8mg Cholesterol, 97mg Sodium, pigment after freezing, don’t worry; they’ll 43g Carbohydrates, 5g Fiber, 6g Protein retain their sweet, fruity fl avor.

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Redners_21JulAug 5 6/14/21 6:01 PM Fruity Tostadas Prep: 15 minutes Grill: 9 minutes • Serves: 4 1½ tablespoons brown sugar 1 teaspoon ground cinnamon 8 (4-inch) street taco fl our tortillas Nonstick cooking spray 3 cup part-skim ricotta cheese 1 kiwi, peeled and chopped 1 small banana, sliced 1 small ripe peach, pitted and chopped ¼ cup blueberries ¼ cup raspberries 1 teaspoon chopped fresh cilantro

1. Prepare outdoor grill for direct grilling over medium heat. In small bowl, stir 1 tablespoon sugar and cinnamon. Place tortillas on rimmed baking pan; lightly spray with cooking spray and sprinkle with cinnamon-sugar mixture. 2. Place tortillas, cinnamon-sugar side up, on hot grill rack; cover and cook 1 minute. Turn oﬀ burners on 1 side of grill; transfer tortillas to unlit side of grill. Cover and cook 8 minutes or until tortillas are crisp. 3. In small bowl, stir cheese and remaining ½ tablespoon sugar. In medium bowl, toss remaining ingredients. Spread grilled side of tortillas with ricotta mixture; top with fruit mixture.

Approximate nutritional values per serving (2 tostadas): 245 Calories, 7g Fat (2g Saturated), 6mg Cholesterol, 454mg Sodium, 41g Carbohydrates, 3g Fiber, 7g Protein

Redners_21JulAug 6 6/14/21 6:01 PM Hot fluffy eggs in under 2 minutes? Get Outta Here!™

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Redners_21JulAug.indd 7 6/11/21 2:55 PM Grilling 101

Spice up your grilling rotation this summer with recipes that bring adventurous fl avors and new techniques to the table. Fire improves the fl avor of both meat and produce, so be sure to grill your favorite fruits and veggies along with steak, chicken, pork and fi sh. Enjoy our savory steak lettuce wraps made with grilled steak, corn and onion that make a perfect appetizer or entrée for any summer cookout!

Redners_21JulAug.indd 8 6/11/21 2:55 PM Summertime Steak Lettuce Wraps Prep: 25 minutes plus standing Grill: 10 minutes • Serves: 2 Cilantro-Lime Chimichurri 2 garlic cloves, crushed with press 1 jalapeño pepper, seeded and fi nely chopped (about 2 tablespoons) ¼ cup chopped fresh cilantro leaves 1 tablespoon fresh lime juice 1 teaspoon Dijon mustard 1 teaspoon granulated sugar ½ teaspoon salt ¼ teaspoon ground black pepper 1 pinch ground cayenne pepper ¼ cup extra virgin olive oil Lettuce Wraps 12 ounces boneless sirloin steak (about 1-inch thick) 1 ear of corn, silk and husk removed 1 small red onion, cut into ¼-inch-thick slices 2 teaspoons extra virgin olive oil 1 teaspoon favorite steak seasoning 1 ripe avocado, peeled, pitted and cut into ½-inch chunks 1 cup halved grape tomatoes 6 large butter lettuce leaves

1. Prepare outdoor grill for direct grilling over medium-high heat. 2. Prepare Cilantro-Lime Chimichurri: In small bowl, whisk together garlic, jalapeño, cilantro, lime juice, mustard, sugar, salt, pepper and cayenne; slowly add oil while whisking constantly. 3. Prepare Lettuce Wraps: Coat steak, corn and onion with oil; sprinkle with steak seasoning. Place steak, corn and onion on hot grill rack. Cook corn and onion 3 to 5 minutes, turning frequently to brown all sides or until lightly charred; transfer to cutting board. Cook steak 10 to 12 minutes or until internal temperature reaches 145°F for medium doneness, turning once halfway through cooking. Transfer steak to cutting board and loosely cover with aluminum foil; let stand 5 minutes. 4. Cut corn from cob and thinly slice steak across the grain. Serve steak topped with onion, corn, avocado and tomatoes in lettuce leaves drizzled with chimichurri.

Approximate nutritional values per serving: 882 Calories, 65g Fat (16g Saturated), 125mg Cholesterol, 418mg Sodium, 27g Carbohydrates, 9g Fiber, 42g Protein

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Redners_21JulAug_converted 9 6/14/21 2:55 PM A Guide to Great Grilling You don’t need to be an expert to practice great grilling. The type of grill, cooking method and grill maintenance can aff ect the food’s fl avor. Whether you’re a grilling guru or it’s your fi rst time stepping up to the grates, we’re here to off er some tips on grill types, techniques, proper times and temperatures so you can fi re up the grill for your favorite foods all summer long! Charcoal vs. Gas Grill Choosing the grill that’s best for you and your family depends on your lifestyle. They both have pros and cons, but you can’t go wrong – you’ll enjoy delicious, smoke-kissed food either way! Charcoal: Charcoal grills take about 25 to 30 minutes to reach cooking temperature. The type and amount of charcoal used will depend on the desired temperature. Lump charcoal, made from hardwoods such as maple or oak, light quickly, burn at high temperatures and produce minimal ashes. Briquettes, made from pulverized lump charcoal, burn longer than lump charcoal and maintain a consistent temperature. Gas: Once assembled and checked for safety, gas grills are as convenient as can be! It only takes about 10 to 15 minutes to preheat gas grills and they off er excellent temperature control. Propane tanks allow gas grills to burn longer than charcoal grills – one 20-pound tank can burn for 12 to 14 hours. Always make sure the lid is open before lighting and never leave it unattended. Check the gas connections for leaks every time you connect and disconnect the tank, and regularly empty the grease pans to prevent fi res. Direct vs. Indirect Grilling Direct grilling cooks the food directly over the fi re to retain its natural juices and develop fl avor, texture and delicious caramelization. Direct grilling is best for quick-cooking foods (less than 25 minutes) such as steak, pork, chicken breasts or burgers. Indirect grilling traps the heat inside the grill so the heat accumulates then circulates and cooks the food on all sides. Indirect grilling is best for larger cuts of meat or delicate pieces of fi sh, as it helps them cook all the way through without burning. When using this method, position the food away from the heat source, cover the grill and resist the urge to peek!

Take the guesswork out of grilling with this handy chart! Meat Type Cooking Temp Cook Time Steak (boneless) Medium-high 5-6 minutes per side Beef Steak (bone-in) High 16 minutes Tenderloin Medium-high 5 minutes per side Boneless chops Medium-high 4 minutes per side Pork Bone-in chops Medium 6 minutes per side Tenderloin Medium-high 25 minutes Boneless, skinless chicken breast Medium 5 minutes per side Chicken Drumsticks & wings Medium-high 20 minutes Thighs Medium-high 4 minutes per side Fillets Medium-high 3-5 minutes per side Fish Shrimp Medium-high 3 minutes per side

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Redners_21JulAug.indd 11 6/11/21 2:56 PM independence day

Celebrate Independence Day with classic dishes featuring tasty upgrades! Top Cookout!grilled jerk chicken with fruit salsa, use fi ber-fi lled red potatoes in an iconic summer salad, and enjoy seasonal berries with yogurt cream. This stunning spread is simple to prep and sure to make sparks fl y this 4th of July!

Marinated Jerk Chicken with Peach- Mango Salsa

Grilled chicken, jerk seasoning and peach-mango salsa come togeth er in th is bright and ﬂ avorful entrée.

Redners_21JulAug 12 6/14/21 6:01 PM A patriotic dessert th at’s perfect for any star-spangled celebration! This treat features bright berries and a health y spin on whipped cream.

Star- Spangled Berries and Whipped Yogurt Cream

d ing Dig into th is potato salad made la ss Sa re o D wi red potatoes and a creamy, t ill ta D o y herbaceous dressing. The prep is as P m d a e e easy as boil, stir and toss! R r C h t i w

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Redners_21JulAug 13 6/14/21 6:01 PM Marinated Jerk Chicken 5. Serve chicken topped with salsa. Red Potato Salad with Creamy with Peach-Mango Salsa Approximate nutritional values per serving Dill Dressing (1 chicken breast, 3 cup salsa): 270 Calories, 11g Fat Prep: 25 minutes plus marinating (2g Saturated), 105mg Cholesterol, 450mg Sodium, Prep: 20 minutes plus chilling Grill: 10 minutes • Serves: 6 15g Carbohydrates, 1g Fiber, 33g Protein Serves: 10 3 tablespoons lower sodium 3 pounds red new potatoes, cut into jerk seasoning Star-Spangled Berries and w-inch pieces ¼ cup canola oil Whipped Yogurt Cream ½ cup plain nonfat Greek yogurt ¼ cup fresh lime juice ½ cup olive oil mayonnaise 6 (5-ounce) boneless, skinless Prep: 35 minutes plus standing • Serves: 6 ¼ cup chopped fresh dill chicken breasts 1½ cups chopped strawberries 3 tablespoons stone ground mustard 2 medium ripe peaches, pitted w cup blueberries 2 tablespoons apple cider vinegar and chopped w cup raspberries 2 tablespoons fi nely chopped shallot 1 medium ripe mango, peeled, pitted 8 teaspoon ground black pepper and chopped 1 tablespoon plus 1 teaspoon honey 3 tablespoons fi nely chopped shallot 1½ teaspoons fresh lemon juice 1. In large saucepot, add potatoes and e 2 tablespoons chopped fresh cilantro cup cold heavy cream enough water to cover potatoes by about 2 inches; heat to a boil over high heat. Reduce 2 tablespoons fi nely chopped 1 teaspoon vanilla extract jalapeño pepper 1 cup cold vanilla nonfat Greek yogurt heat to medium-low; simmer 15 minutes or until fork tender. Drain potatoes; cool slightly 8 teaspoon salt 1 teaspoon fi nely grated lemon zest plus additional for garnish (optional) and transfer to large bowl. 1. In small bowl, whisk jerk seasoning, oil, 2. In small bowl, stir yogurt, mayonnaise, dill, 1. In small bowl, gently stir berries, 2 teaspoons 2 tablespoons lime juice and 2 tablespoons mustard, vinegar, shallot and pepper. Makes honey and lemon juice; let stand 30 minutes. water. Makes about ½ cup. 1½ cups. 2. In medium bowl, with mixer on medium 2. Place chicken in large zip-top plastic bag. 3. Add yogurt mixture to potatoes and toss; speed, beat cream, vanilla extract and Pour marinade over chicken; seal bag, pressing cover and refrigerate at least 1 hour. Makes remaining 2 teaspoons honey 1½ minutes or out excess air. Massage chicken in bag to coat; about 8 cups. refrigerate at least 1 or up to 8 hours. until stiﬀ peaks form; fold in yogurt and lemon zest. Makes about 2 cups. Approximate nutritional values per serving (¾ cup): 3. Prepare outdoor grill for direct grilling 150 Calories, 5g Fat (1g Saturated), 5mg Cholesterol, over medium heat. In medium bowl, toss 3. Divide berries into 6 small dessert dishes; 190mg Sodium, 22g Carbohydrates, 2g Fiber, 4g Protein peaches, mango, shallot, cilantro, jalapeño, top with yogurt cream and garnish with salt and remaining 2 tablespoons lime juice. lemon zest, if desired. Serve immediately. Makes 2 cups. Approximate nutritional values per serving 3 4. Remove chicken from marinade; discard (½ cup berries, cup yogurt cream): 170 Calories, 10g Fat (6g Saturated), 30mg Cholesterol, marinade. Place chicken on hot grill rack; 20mg Sodium, 17g Carbohydrates, 2g Fiber, 5g Protein cover and cook 10 minutes or until internal temperature reaches 165°F.

Redners_21JulAug 14 6/14/21 6:02 PM product Spotlight

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Keep the Season Alive Northwest Cherries are a great way to enjoy a cool summer treat, and extend the short peak season. > Rinse: rinse ﬁ rm, ripe cherries – stems and all – in cold water and drain thoroughly. > Pack: pack cherries in plastic freezer bags or freezer- proof containers. Remove excess air and seal package. > Freeze: place cherries carefully in the freezer with nothing stacked on top of them. Once cherries are frozen solid, they can be stacked.

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Redners_21JulAug.indd 17 6/11/21 2:56 PM road trip Favorites

Summer is prime time for road trips. To help you get road trip-ready, we’re providing snack recipes that will keep your body fueled and your taste buds satisfi ed. Find more suggestions and storage tips on page 19. Then, hit the road with snacks that are easy to prep and pack and tips that will help make your journey delicious.

Redners_21JulAug 18 6/14/21 6:02 PM Smart & Savvy Snacks Perfect for Your Next Road Trip As you fuel up your car for road trips this summer, don’t forget to fuel your body with the nutrients it needs for those long miles ahead. Traveling doesn’t mean sacrifi cing your healthy eating goals. A little planning can go a long way to keep you feeling satisfi ed and energized. Use our tips to bring nourishing, portable snacks along for the ride! Pack the Protein: Protein is key to feeling energized and satisfi ed from exit to exit. You’ll want to pack convenient, protein-rich items that create minimal messes. Try protein bars, almonds, string cheese, hard-cooked eggs or squeezable yogurt. These protein favorites are easy to pack and eat on the road. Fruits & Veggies: We know that fruits and veggies make healthy snacks, but some varieties are better suited for road trips than others. Avoid fruits and ½ teaspoon onion powder veggies that bruise or stain easily. Instead, try Chocolate-Cherry clementines, grapes, carrots, celery, radishes or snap 1 can (10 ounces) deluxe mixed nuts peas. Bring along dips like hummus or nut butter to Power Bites (about 2 cups) boost the fl avor – use store-bought prepackaged Prep: 20 minutes • Serves: 10 2 cups crispy hexagon-shaped corn dips for ease! and rice cereal 1 cup pitted fresh Medjool dates 2 cups pretzel Goldfi sh® crackers Savory Snacks & Sweet Treats: Savory snacks and ½ cup old-fashioned oats 1 cup Cheddar Goldfi sh® crackers sweet treats are a must-have for road trips – you’re on ½ cup shelled walnuts vacation after all! Make our Savory Rosemary Snack 1 cup Parmesan Goldfi sh® crackers ½ cup sweetened dried cherries Mix that’s simple to prep and satisfyingly crunchy. 2½ tablespoons fi nely chopped fresh Bring along some popcorn, jerky, trail mix, chickpea 2 tablespoons unsweetened cocoa rosemary leaves powder snacks, whole-grain cereal, granola bites or dark ¼ cup grated Parmesan cheese 1 teaspoon vanilla extract chocolate to satisfy those sweet and salty cravings. ½ teaspoon ground cinnamon 1. Preheat oven to 225°F. In small Don’t Forget the Drinks: Traveling is dehydrating, ¼ teaspoon salt microwave-safe bowl, heat butter in so be sure to pack plenty of refreshments. While microwave oven on high 30 seconds or keeping hydrated requires more pitstops, it makes 1. In food processor, process all until melted. Stir in Worcestershire sauce, a good excuse to step out of the car and stretch ingredients 1 minute or until well garlic powder and onion powder. your legs. Bring along water bottles, lemonade, combined and crumbly. Makes about 2. In large bowl, toss nuts, cereal and coff ee drinks, coconut water or low-sugar juice 23 cups. crackers. Evenly pour butter mixture over boxes for the kids. 2. Shape mixture into 10 (1½-inch) balls. nut-cereal mixture; toss to combine. Storage Tips Store at room temperature in an airtight Add rosemary; toss to combine. > Pack Smart: Instead of rummaging through a container up to 3 days. 3. Spread nut-cereal mixture in single snack bag to fi nd what you need, pack all your Approximate nutritional values per serving layer on rimmed baking pan. Bake road trip snacks in a wide plastic basket or tub. (1 bite): 130 Calories, 4g Fat (0g Saturated), 35 minutes or until mix is dry and crisp, Since it’s open, you’ll be able to see all the options 0mg Cholesterol, 60mg Sodium, and access them with ease! 25g Carbohydrates, 3g Fiber, 2g Protein stirring once halfway through. > Remember the Essentials: Don’t forget to pack a 4. Transfer nut-cereal mixture to same roll of paper towels, hand sanitizer and bags for any large bowl. Add cheese; toss to combine. trash that comes as a result of snacking! Savory Rosemary Serve warm or cool completely and store in airtight container up to 5 days. Makes > Keep it Cool: Coolers are necessary for premade Snack Mix about 8 cups. meals like wraps, sandwiches or anything else you want to keep cold! Block ice keeps longer than Prep: 10 minutes Approximate nutritional values per serving Bake: 35 minutes • Serves: 16 (½ cup): 250 Calories, 16g Fat (4g Saturated), cubes, so use frozen gel packs, water bottles or 9mg Cholesterol, 419mg Sodium, jugs. Instead of placing the cooler in the trunk, ¼ cup unsalted butter 22g Carbohydrates, 2g Fiber, 6g Protein keep it where it’s air-conditioned and cover it 2 tablespoons Worcestershire sauce with a heavy bath towel for further insulation. ½ teaspoon garlic powder Happy travels!

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Redners_21JulAug.indd 19 6/14/21 4:06 PM Where Delicious Begins

At Woodstock, we bring you only real food that tastes amazingly good. That’s because it’s never processed and is free from artiﬁ cial ﬂ avors. It’s just the good stuff — straight from the earth.

For these delicious recipes and more, visit woodstock-foods.com

Redners_21JulAug.inddWoodstock_full_converte d 20 1 6/11/216/10/21 2:579:52 PMAM