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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 2 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. 4 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 benefi beneficial 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. rednersmarkets.com 5 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 6 Redners_21JulAug 6 6/14/21 6:01 PM Hot fluffy eggs in under 2 minutes? Get Outta Here!™ © 2021 Kraft Foods Get ONE (1) FREE Just Crack an Egg Scramble with your Redner’s Rewards card. Limit one per Rewards card. Good through July 31, 2021. 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! 8 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.
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