HumanaVitality®

Healthy Meal Ideas Maintaining healthy eating habits is important, but it can be hard to find recipes that are both delicious and nutritious. That’s why HumanaVitality® partnered with healthy lifestyle bloggers across the country to create easy-to-make recipes that taste just as good as they make you feel.

HumanaVitality® Healthy Meal Ideas were designed using Great For You™ healthier items. Eligible HumanaVitality® members can save 5% or 10% on these items at Walmart® using their Vitality HealthyFood Shopping Card. Find out more at www.humana.com/vitality/healthy-food.

GCHHSSCEN 12/13 Asian Lettuce Wraps Ingredients: Nutrition Information per Serving (2 lettuce wraps): Tired of and spaghetti? Give the go-to meatball recipe a fresh look and taste with an Asian 320 calories, 8g fat (2g saturated), 510mg sodium, 35g carbohydrate, 4g fiber, 15% vitamin A, 40% vitamin C, 15% iron twist that the whole family will enjoy. Because the meatballs are baked, made with lean ground turkey • 1/2 cup Panko bread and served with brown rice, they offer a nutritious weeknight meal option with the added benefit of crumbs easy clean-up! • 1/4 cup chopped fresh cilantro plus extra cilantro leaves for Makes 4 Servings. $2.38 per serving • 2 tablespoons finely Pricing varies based on seasonality and geographic location Grocery list chopped Preparation Be sure to check your pantry • 1/2 teaspoon ground ginger before heading to the store! • 1/2 teaspoon kosher salt 1. Preheat the oven to 400°F. Lightly oil or coat a large rimmed • 1 pound lean ground turkey baking sheet with nonstick cooking spray and set aside. • Panko bread crumbs • 8 Bibb or iceberg lettuce 2. Place the bread crumbs, 1/4 cup of the cilantro, shallot, ginger, • Fresh cilantro leaves, rinsed and drained and salt in a large bowl and mix until well combined. Using • Small shallot • 1 small red bell pepper cut your hands, mix the ground turkey into the bread crumb mixture until just combined. Shape the meat mixture into • Lean ground turkey into 1-inch- long thin strips • 2 cups cooked brown rice twenty-four turkey meat balls. Place on the prepared baking • Bibb or iceberg lettuce sheet and cook until no longer pink inside, about 15 minutes. • 8 teaspoons reduced- • Red bell pepper sodium teriyaki sauce 3. Arrange the meatballs, lettuce leaves, bell pepper strips, and • Brown rice the extra cilantro on a large platter, and place the cooked • Ground ginger rice and teriyaki sauce in separate bowls. Build the wraps by spreading 1/4 cup rice and 3 meatballs inside and down • Kosher salt the center of each leaf. Garnish with bell pepper strips and • Reduced-sodium teriyaki cilantro leaves, and drizzle with 1 teaspoon teriyaki sauce. Eat sauce the wraps like a taco.

Recipe courtesy of Meal Makeover Moms. TIP: The subtle heat from the sriracha provides a nice balance Asian-Style Grilled Salmon Ingredients: to the other Asian flavors but feel free to leave it out if you prefer food on the mild side. • 4 salmon filets (6 oz each) and Veggie Packets • 1 zucchini – thinly sliced Cooking seafood at home can be daunting for many people but these versatile grilled fish and veggie • 2 cups red pepper slices TIP: Scallops, shrimp, asparagus, mushrooms and broccoli are foil packets could not be easier. We are using fresh salmon but feel free to use the freshest fish you • 2 tablespoons low sodium great alternatives to the salmon, red peppers and zucchini. can find. Zucchini and red peppers add a hefty dose of Vitamins A, C and other nutrients but more soy sauce importantly, they are delicious. • 2 tablespoons rice wine • 1 tablespoon fresh ginger - Preparation Grocery list minced 1. Pre-heat grill to medium-high heat. Tear out eight 12” x 12” pieces Be sure to check your pantry • 1 clove – minced of tin foil then layer in four stacks of two; set aside. before heading to the store! • 1 teaspoon toasted sesame 2. Place one salmon filet on top of each foil stack and top each piece oil evenly with zucchini and red pepper slices. • Salmon filets (6 oz each) • 1 teaspoon sriracha hot 3. In a small bowl, whisk together soy sauce, rice vinegar, ginger, garlic, • Zucchini sauce (optional) sesame oil and sriracha. Drizzle sauce evenly over each piece of • Red peppers • ¼ cup minced for salmon/veggies. garnish • Low sodium soy sauce 4. To form packets, bring the two wide ends of the foil together and • 2 cups cooked brown rice • Rice wine vinegar fold to seal. Carefully fold in the smaller ends of the packet and continue folding until nicely secured. Be sure to leave a bit of room • Fresh ginger for steam for form inside the packets. • Clove garlic 5. Grill packets for 8-10 minutes, turning once.* The salmon is done Nutrition Information per • Toasted sesame oil when it flakes easily with a fork. Serving: 393 calories, 16.1 g Makes 4 Servings. $1.49 per serving • Sriracha hot sauce fat, 2.3 g sat fat, 0 g trans fat, 6. Garnish with minced scallions and serve over ½ cup cooked brown Pricing varies based on seasonality and geographic location (optional) 70 mg cholesterol, 174 mg rice. • Scallions sodium, 30.7 g carb, 3.3 g fiber, *Or, bake packets for 15 minutes in preheated 450F oven. • Brown rice 33.8 g protein, 4.6 g sugar

Recipe courtesy of The Lemon Bowl. TIP: The Avocado and cheese are just two possible toppers. Nutrition Information per Barbecue Pork Slider Sandwiches Fresh cilantro would also be nice. As for side dish options, Serving (2 slider sandwiches): consider coleslaw and a medley of crunchy vegetables – 440 calories, 10g fat (2g Even though this hearty meal takes all day to cook in the slow cooker, it takes just minutes to assemble. carrots, bell pepper strips, and celery. saturated), 590mg sodium, By adding barbecue sauce to the mix along with naturally sweet dried plums (AKA prunes), these pulled 59g carbohydrate, 3g fiber, pork sliders are hard to resist. Oh, and did we mention that they’re also surprisingly low in fat thanks to 29g protein, 15% vitamin C, the lean pork loin? 10% calcium, 20% iron Ingredients:

• 2¼ pounds pork loin, Makes 10 Servings trimmed of excess fat 1 $2.14 per serving large red , cut into Pricing varies based on seasonality 1/2-inch dice and geographic location • 1½ cups barbecue sauce, divided Preparation • 1 cup pitted prunes 20 Grocery list whole wheat slider buns, 1. Add the pork, onion, 1 cup of the barbecue sauce, and Be sure to check your pantry lightly toasted the prunes to a 5- or 6-quart slow cooker, and stir before heading to the store! • 1¼ cups shredded reduced- to combine. Cover and cook on low until the pork is fat Cheddar cheese, tender, about 7 hours. • optional 2. When the meat is done, use two forks to pull the meat • Avocados, optional • 2 ripe avocados, seeded, and prunes into shredded pieces. Add the remaining • Barbecue saucePitted peeled, and cut into 1/2- half cup barbecue sauce and stir to combine. prunes inch dice, optional 3. Divide the pork mixture evenly between the slider buns • Whole wheat slider buns and top with the cheese and avocado as desired. • Pork loin • Shredded reduced-fat Cheddar cheese, optional

Recipe courtesy of Meal Makeover Moms. TIP: You can make them as hot as you like with using hot salsa Nutrition Information per and adding more jalapeños. If you prefer a milder version Serving: 100 calories, 3.5 g fat, Bell Pepper Turkey Nachos omit the jalapeños and use mild salsa. 1 g sat fat, 0 g trans-fat, 30 mg cholesterol, 220 mg sodium, 5 Have you been invited to a friend’s house for game night? Are you hosting a party at your house? It’s g carb, 1 g fiber, 2 g sugar, 14 possible to prepare a healthy snack alternative to share. These mini peppers make the perfect scoop for g protein the nacho ground turkey to pop in your mouth. Ingredients: Preparation • 1 teaspoon of olive oil Grocery list 1. Preheat oven to 350 F. • 2 garlic cloves Be sure to check your pantry 2. Heat oil and add garlic, jalapeño and the white parts of the green before heading to the store! • 6 thinly sliced green onions. Cook and stir for about a minute. • 1 jalapeño finely chopped • Olive oil 3. Add ground turkey and chili powder and cumin. Cook completely. and seeds removed • Garlic cloves • 1 lb. fat free ground turkey 4. Remove from heat and stir in the salsa. • Green onions • 1 teaspoon of chili powder 5. Slice the ends off the mini peppers and slice length-wise in two. • Jalapeño Remove the seeds and ribs. • Fat free ground turkey • 1/2 teaspoon of cumin 6. Press each half open so they are as flat as possible without • 1 cup salsa • Chili powder breaking. • Cumin • 1 tablespoon of lime juice 7. Arrange on a large baking sheet. • Salsa • 1 bag of mini peppers 8. Spoon nacho mixture evenly into each pepper. • Lime juice • 3/4 cup of low-fat mozzarella 9. Sprinkle with black olives and shredded cheese. • Mini peppers cheese 10. Bake nachos for 7 minutes or until cheese is melted. • Low-fat mozzarella • 1/4 cup sliced black olives Makes 10 Servings. $1.33 per serving cheese 11. Remove from oven and top with tomatoes, cilantro and the • 1/2 large tomato diced Pricing varies based on seasonality and geographic location • Black olives remaining green onions. • 1/4 cup cilantro • Tomato 12. Serve warm or at room temperature. • Cilantro

Recipe courtesy of The Succulent Wife. TIP: This pico de gallo is also great served over grilled Black Bean Mango Pico de Gallo chicken, in grilled fish tacos or with baked tortilla chips. Ingredients: • 1 cup canned black beans, This black bean mango pico de gallo is equal parts festive and refreshing. The combination of sweet drained and rinsed mangos, spicy jalapeño and bright lime juice are a match made in heaven. Black beans provide protein and TIP: You can make this salad up to two days in advance. In fiber to give this spin on pico de gallo a major nutrition boost. fact, it will only get more flavorful as it ages. • 1 cup diced mango • 2 roma tomatoes – diced • 1 cup cilantro - minced • ½ cup minced red onion Grocery list • 1 jalapeño – seeded and Be sure to check your minced pantry before heading to the store! • 1 clove garlic – grated • juice of one lime • Canned black beans Preparation • salt and pepper to taste • Mango 1. Place black beans, mango, tomatoes, cilantro, • Roma tomatoes red onion, jalapeño and garlic in a media bowl • Cilantro and toss to combine. • Red onion 2. Heat oil and add garlic, jalepeno and the white • Jalapeño parts of the green onions. Cook and stir for Nutrition Information per Serving: • Clove garlic about a minute. 25 calories, 0.1 g fat, 0 g sat fat, 0 g • Lime 3. Add lime juice and toss well. Season with salt trans fat, 0 mg cholesterol, 29 mg • Salt and pepper and pepper to taste. sodium, 5.4 g carb, 0.9 g fiber, 2.6 g sugar, 0.9 g protein

Makes Makes 16 Servings. $0.20 per serving Pricing varies based on seasonality and geographic location Recipe courtesy of The Lemon Bowl. TIP: To cut the sodium content, swap out bottled buffalo wing Nutrition Information (per Buffalo Cauliflower Bites with sauce for a lightened homemade version using Greek yogurt ½ cup serving): 25 calories, in place of sour cream to give the blue cheese a 198 calories, 8.9 g fat, 5.46g Creamy Blue Cheese Dipping Sauce creamy, irresistible texture for half the fat and calories. sat fat, 0 g trans fat, 26 mg cholesterol, 380 mg sodium, Nothing quite says fun like a big platter of spicy Buffalo wings with blue cheese sauce. Despite the carrot and 21.1 g carbohydrate, 3.9 g fiber, celery sticks they are served with, restaurant-style chicken wings can cost you hundreds of calories and close 10.6 g protein to a day’s worth of sodium. To lighten up this party favorite, we swapped out chicken for cauliflower, which Ingredients: adds great flavor plus a hefty dose of vitamins and fiber. • 1 large head cauliflower – cut into Preparation large florets Grocery list • 1 cup skim milk 1. Pre-heat oven to 450 degrees and spray a large baking sheet with non-stick spray. Be sure to check your pantry • 1 cup white whole wheat flour (or before heading to the store! 2. In a large bowl, whisk together buttermilk, white whole wheat all purpose) • Cauliflower flour and garlic powder. Add cauliflower and toss to coat. • 1 tablespoon garlic powder • Skim milk 3. Using a slotted spoon, carefully remove cauliflower from the • White whole wheat flour • ¼ cup hot sauce batter allowing excess liquid to drip back into the bowl. Place • Garlic powder • ¼ cup unsalted butter – melted coated cauliflower florets in a single layer on the baking sheet and bake for 20 minutes. • Hot sauce • ¼ cup lemon juice 4. While cauliflower is baking, make buffalo sauce by whisking • Unsalted butter • ½ teaspoon salt • Lemon juice together hot sauce, melted butter, lemon juice and salt. • 1 cup Greek yogurt – 0% fat • Salt When cauliflower is done baking, carefully pour the buffalo sauce evenly over the baking sheet then bake additional 5 • Non-fat Greek yogurt • ½ cup blue cheese crumbles minutes. • Blue cheese crumbles • 1 tablespoon horseradish 5. To make blue cheese dipping sauce, stir together yogurt, blue Makes 8 Servings. $0.74 cents per serving • Horseradish • 1 clove garlic – grated cheese, horseradish and garlic in a small bowl. Season with Pricing varies based on seasonality and geographic location • Clove garlic • salt and pepper to taste salt and pepper to taste and serve with celery and carrot • Salt and pepper • carrot and celery sticks – optional sticks. • Carrot garnish • Celery Recipe courtesy of The Lemon Bowl. TIP: To spice up your breakfast wrap, whisk a few pinches Ingredients: California Egg and Spinach Wraps of chili powder and cumin with the eggs, or add some black beans. • 1 teaspoon canola oil If you’re tired of the same old egg breakfast, try these hearty egg, spinach and avocado wraps. They’re • 3 ounces baby spinach (2 guaranteed to hold you over until lunch, and they’re super nutritious thanks to the protein-rich eggs, packed cups) calcium-rich cheese, and the spinach. Who knew veggies with breakfast could be such a hit? • Kosher salt and black pepper • 5 large eggs, beaten • 1/2 cup shredded reduced- Grocery list fat Cheddar cheese Preparation • Four 8-inch whole wheat Be sure to check your pantry flour tortillas before heading to the store! 1. Heat the oil in a large nonstick skillet over medium heat. Add the spinach and cook, stirring • 1 medium tomato, seeded • Baby spinach occasionally, until wilted, about 3 minutes. and cut into 1/2-inch dice • Medium tomato Season with salt and pepper to taste. Add the (about 2/3 cup) • Avocado eggs and cheese and cook, stirring frequently, • 1 avocado, pitted, peeled, • Canola oil until the eggs are set, 2 to 3 minutes. and thinly sliced • Kosher salt 2. Stack the tortillas on a microwave-safe plate, and heat in the microwave, uncovered, until • Black pepper warmed through, 30 to 45 seconds. • Whole wheat flour 3. Assemble the wraps by placing a quarter of the Nutrition Information (per Serving): tortillas egg mixture down the center of each tortilla. (1 wrap): 350 calories, 18g fat (5g • Large eggs Top with the tomato and avocado, wrap burrito saturated, 0.3g omega-3), 510mg Makes 8 Servings. $0.74 cents per serving • Shredded reduced-fat style, slice in half, and serve. sodium, 30g carbohydrate, 9g fiber, Pricing varies based on seasonality and geographic location Cheddar cheese 17g protein, 30% vitamin A, 25% vitamin C, 25% calcium, 20% iron

Recipe courtesy of Meal Makeover Moms. Cinnamon Oatmeal Pecan Nutrition Information (per Serving) (1 cookie): 110 calories, 6g fat Ingredients: (0.5g saturated, 0.4g omega-3), 65mg sodium, 11g carbohydrate, Cookies 1g fiber, 2gprotein • 2 cups quick-cooking oats Cookies are a classic delicious indulgence that don’t have to be excessively high in fat and calories. • 1 cup pecans, coarsely Follow this cookie makeover recipe, using canola oil instead of butter, keeping sugar in check, and chopped including whole grains and nuts for a better-for-you delicious treat. • ½ cup all-purpose flour Preparation • ½ cup whole wheat flour 1. Preheat the oven to 375°F. Generously oil or coat two large Grocery list • 1 teaspoon ground baking sheets with nonstick cooking spray and set aside. cinnamon 2. Whisk together the oats, pecans, all-purpose flour, whole Be sure to check your pantry • ½ teaspoon salt wheat flour, cinnamon, salt, baking soda, and nutmeg in a before heading to the store! large bowl until well combined. • ½ teaspoon baking soda • Quick-cooking oats 3. In a separate bowl, whisk the eggs, brown sugar, oil, and • 1/8 teaspoon ground • Pecans vanilla until well blended. Pour the liquid ingredients over the nutmeg dry ingredients, and stir until just moistened. • All-purpose flour • 2 large eggs 4. Working in batches, scoop the batter by slightly rounded • Whole wheat flour • 1 cup brown sugar tablespoons, and place on the prepared baking sheets, • Ground cinnamon flattening slightly with the heel of your hand to create circles, • ½ cup canola oil • Baking soda about 2 inches in diameter. Leave about 1 inch between each • 2 teaspoons vanilla extract • Salt cookie. • Ground nutmeg 5. Bake, 1 sheet at a time, 10 minutes, or until the cookies are golden brown. Cool slightly on the baking sheet before Makes 32 Cookie. $0.17 per serving. • Large eggs transferring the cookies to a wire rack. Repeat with the Pricing varies based on seasonality and geographic location • Brown sugar remaining . • Canola oil • Vanilla extract

Recipe courtesy of Meal Makeover Moms. TIP: Shake up the flavor of the chips by using garlic Cinnamon Sweet Potato Chips powder instead of cinnamon … or try a mix of chili Ingredients: powder and cumin. If you love potato chips but are looking for something more wholesome to add to your diet (let’s face • 4 whole grain English it, there’s not a whole lot of good nutrition in potato chips), give these homemade sweet potato chips a muffins – low sodium (such try. The trick to getting them crispy is to slice as thin as possible! TIP: Serve as a snack or a nutrient-packed side dish. as Food for Life) • 4 teaspoons olive oil • 4 oz goat cheese - crumbled • 1 medium tomato – thinly Makes 3 Servings sliced $0.38 per serving Preparation Pricing varies based on seasonality • 8 basil leaves – roughly and geographic location 1. Preheat the oven to 400ºF. Spray a wire rack with chopped nonstick cooking spray and set it over a large baking • salt and red chili flakes to sheet. Set aside. taste 2. Place the sweet potato on a cutting board. Use a sharp knife to slice the sweet potato as thin as possible into Grocery list 1/8th to 1/16th-inch-thick rounds. Be sure to check your pantry before 3. Place the potato rounds, oil, salt, and cinnamon in a heading to the store! large bowl and toss until the sweet potatoes are evenly • Sweet potato coated with the oil. Nutrition Information (per Serving): 291 calories, 12.4 g fat, • Canola oil 4. Arrange on the prepared rack and bake until the edges just begin to brown, 20 to 22 minutes depending on 3.3 g sat fat, 0 g trans fat, • Kosher salt the thickness of your potatoes. (If you use a mandoline 8 mg cholesterol, 219 mg • Ground cinnamon slicer or food processor, your baking time may be as sodium, 32.4 g carb, 6.4 g fiber, 1.8 g sugar, 10.7 g protein short as 10 minutes, so keep a watchful eye on the potatoes.) Allow chips to cool slightly before digging in.

Recipe courtesy of Meal Makeover Moms Nutrition Information (per Serving) (1 quesadilla): 390 calories, Colorful Quesadillas Ingredients: 14g fat (5g saturated, 0.4g omega-3), 670mg sodium, 34g When kids get tired of the same old sandwich for lunch, shake things up with this protein-packed carbohydrate, 7g fiber, 31g protein, 10% vitamin A, 30% calcium, • 8 ounces roasted chicken quesadilla. Filled with chicken, beans, cheese, and BBQ sauce, it keeps kids fueled up and ready play 10% iron or leftover rotisserie all afternoon. chicken, coarsely chopped (about 1 2/3 cups) • 1 cup reduced-fat Grocery list shredded Cheddar cheese • 1/2 cup canned black Preparation Be sure to check your pantry before heading to the store! beans, drained and rinsed 1. Stir together the chicken, cheese, beans, corn, • 1/2 cup frozen corn • Boneless, skinless chicken barbecue sauce, and the cilantro as desired in a large kernels, thawed breast halves or 1 bowl until well combined. Spread the mixture evenly rotisserie chicken • 2 tablespoons barbecue over half of each tortilla. Fold over, press down sauce gently, and set aside. • Reduced-fat Cheddar cheese • Four 8-inch whole wheat 2. Heat 1/2 tablespoon of the oil in a large nonstick skillet over medium-high heat. Add 2 of the • Canned black beans flour tortillas quesadillas and cook, pressing down occasionally • Frozen corn kernels • 1 tablespoon canola oil, with a spatula, until the bottoms are crisp and divided • Barbecue sauce golden, about 3 minutes. Flip them, and cook until • Whole wheat flour tortillas • 1/2 cup roughly chopped the other sides are golden, about 2 minutes. cilantro, optional • Canola oil 3. Repeat with the remaining oil and quesadillas. Cut Makes 4 Servings. $1.62 per serving. • Fresh cilantro, (optional) • Optional toppings: into halves and serve with optional dippers, or wrap Pricing varies based on seasonality and geographic location Light sour cream, salsa, the quesadilla halves in aluminum foil and pack in a • Light sour cream (optional) guacamole lunch box. • Salsa (optional) • Guacamole (optional)

Recipe courtesy of Meal Makeover Moms. TIP: Fast food fried chicken is often served with a side of mashed Crunchy Oven-Fried Chicken Ingredients: potatoes and and maybe some green beans. When you make our oven-fried chicken at home, serve it up with a big People often turn to chicken when they’re looking for ways to add more lean protein to the diet. But • 2 pounds boneless, skinless green salad and roasted or mashed sweet potatoes. when it’s breaded and deep-fat fried, all those good intentions get tossed out the window. The next time chicken thighs you’re craving fried chicken, make it from scratch with a flavorful, yogurt-based marinade and a crunchy • 3/4 cup 0%-fat plain Greek corn flake coating, and use your oven versus the deep-fat fryer! yogurt Preparation • 1 tablespoon Dijon mustard 1. Place the chicken on a cutting board, and using a sharp knife or Makes 6 Servings • 1 tablespoon fresh lemon kitchen scissors, remove any excess fat. Cut each thigh in half if they $1.85 per serving juice are large. Pricing varies based on seasonality 2. Place the yogurt, mustard, lemon juice, lemon zest, garlic, salt, and • 1 teaspoon lemon zest and geographic location pepper in a large bowl and stir to combine. Add the chicken and toss • 1 medium-size clove garlic, to coat evenly. Cover the bowl with plastic wrap and marinate in the minced refrigerator overnight. (You can marinate for as little as 1 hour, but for best results, marinate overnight.) Grocery list • 1/2 teaspoon kosher salt • 1/4 teaspoon black pepper 3. Preheat the oven to 400ºF. Line a large baking sheet with aluminum Be sure to check your pantry foil. Spray a wire rack with nonstick cooking spray and set over the before heading to the store! • 5 cups corn flake cereal baking sheet. • Lemon • 1/4 cup grated Parmesan 4. Place the cereal in a large zip-top plastic bag. Use your hands to crush • Garlic Clove cheese the cereal until each flake is about an eighth of its original size. Place • Dijon mustard the cereal and Parmesan cheese in a large bowl and stir to combine. • Kosher salt 4. Working in batches, lift the chicken from the yogurt marinade, wiping • Black pepper excess away, and dip in the corn flake crumb mixture, pressing so the flakes adhere well. Transfer the chicken to the rack. • Corn flake cereal Nutrition Information (per 5. Bake for 15 minutes, carefully remove the baking sheet from the • Boneless, skinless chicken Serving): 80 calories, 0 g fat, oven, and turn each chicken piece over. Place back in the oven and thighs 0 g sat fat, 0 g trans-fat, 5 mg bake until the chicken is cooked through and the coating is golden, an sodium, 21 g carb, 1 g fiber, • 0%-fat plain Greek yogurt additional 15 to 20 minutes. Work in batches if your baking sheet and 19 g sugars, 1 g protein • Grated Parmesan cheese rack can’t hold all of the chicken at once.

Recipe courtesy of Meal Makeover Moms. English Muffin Pizzas with TIP: By loading up on fresh veggies and using smaller amounts of strong, pungent cheeses such as goat, Ingredients: feta or Parmigiano Reggiano you can save your • 4 whole grain English muffins Goat Cheese and Fresh Basil family hundreds of calories and countless milligrams – low sodium (such as Food As tempting as it can be to pick up the phone and dial your local pizza delivery guy, making your own of sodium. for Life) pizza at home is a fun way to get the kids involved and it’s easier than you think. These English muffin • 4 teaspoons olive oil pizzas with goat cheese and fresh basil take just minutes to prepare and are full of flavor and creamy, satisfying cheese. Feel free to get creative and add your favorite pizza toppings. • 4 oz goat cheese - crumbled • 1 medium tomato – thinly sliced Makes 4 Servings.$1.56 • 8 basil leaves – roughly per serving Preparation chopped Pricing varies based on season- • salt and red chili flakes to ality and geographic location 1. Pre-heat broiler and line a baking sheet with tin foil. taste 2. Lightly toast English muffins to defrost (if frozen) or slightly warm (if fresh). Grocery list 3. Place olive oil in a small bowl and lightly brush each Be sure to check your pantry English muffin half with olive oil. before heading to the store! 4. Top each half with a tomato slice and goat cheese • Whole grain low sodium crumbles. Broil on high for 1-2 minutes. Nutrition Information (per English muffins 5. Serve with freshly chopped basil and a pinch of salt/ Serving): 291 calories, 12.4 g fat, 3.3 g sat fat, 0 g trans fat, 8 mg • Olive oil red chili flakes to taste. cholesterol, 219 mg sodium, 32.4 • Goat cheese g carb, 6.4 g fiber, 1.8 g sugar, • Tomato 10.7 g protein • Basil leaves • Salt • Red chili flakes Recipe courtesy of The Lemon Bowl. TIP: Frozen fruit is convenient and always at the ready, but Ingredients: Frozen Orange Mango Pops you can certainly use fresh fruit in this recipe instead. • 1 cup frozen mango chunks with Blueberry Swirl • 3/4 cup orange juice TIP: If you don’t own ice pop molds, make them yourself by Ice cream is a favorite sweet treat for many, but it can pack a cool punch of extra saturated fats and dividing the fruit/juice mixture among six small paper • 2/3 cup 0%-fat vanilla Greek calories. To keep your frozen treats slim, scrumptious and filled with great nutrition, make them from cups. From there, simply cover each with a piece of yogurt scratch with 100% fruit juice, fresh or frozen mint, and creamy and rich (but fat free) Greek yogurt. aluminum foil, insert a craft stick through the center of • 1 tablespoon agave or each piece, and freeze. honey • 1 cup frozen wild blueberries Makes 6 Servings $0.68 per serving Pricing varies based on Preparation seasonality and geographic location 1. Combine the mango, juice, yogurt, and agave in a blender and Nutrition Information (per blend until smooth. Pour evenly into six, 3-ounce ice pop molds Serving) (1 pop): 70 calories, leaving about a half-inch space on top. 0g fat (0g saturated), 10mg 2. Meanwhile, place the frozen blueberries in a microwave-safe sodium, 16g carbohydrate, Grocery list bowl and microwave on high until the blueberries thaw slightly 2g fiber, 3g protein, 35% vitamin C Be sure to check your pantry and some of their liquid is released, 30 to 40 seconds. before heading to the store! 3. Place about 2 tablespoons of the blueberries and their juice • Agave or honey into each pop mold until almost full. Use a chopstick or • Orange juice wooden to push some of the blueberries down into the mango mixture. The pops should appear yellow with a blue • 0%-fat vanilla Greek layer at the top and blue streaks running down the sides. yogurt • Frozen mango chunks 4. Place the lids over the molds and freeze until firm, about 3 hours. To remove the pops from the molds, run under warm • Frozen wild blueberries water to loosen.

Recipe courtesy of Meal Makeover Moms. TIP: By using honey, you can control the sweetness level and dial it up or down to please your palate. For an extra Nutrition Information (per Frozen Watermelon Mint Slushy slushy drink, add more ice. Serving): 80 calories, 0 g fat, 0 g sat fat, 0 g trans-fat, 5 mg Your family will practically beg for this frothy, icy frozen watermelon mint slushy. Instead of relying on pricy, sodium, 21 g carb, 1 g fiber, pre-made juice mixes, we love using fresh, seasonal produce to add flavor and sweetness. Fresh ginger 19 g sugars, 1 g protein provides subtle, unexpected heat that balances perfectly with the ripe watermelon and fragrant mint. Ingredients:

• 4 cups seedless watermelon Makes 4 Servings. $0.54 • 1 cup fresh mint leaves per serving • juice of one lime Pricing varies based on season- • 1 inch piece fresh ginger – ality and geographic location peeled and quartered • 2 tablespoons honey Preparation Grocery list • several scoops of ice 1. Place all ingredients except for the • lime wedges and fresh mint ice in a blender and puree until Be sure to check your pantry sprigs – optional garnish smooth. before heading to the store! 2. Add several scoops of ice and blend on high for 45 seconds until you’ve • Seedless watermelon reach desired consistency. • Fresh mint leaves 3. Pour into four glasses garnished • Lime with lime wedges and mint sprigs. • Fresh ginger • Honey • Ice • Fresh mint sprigs

Recipe courtesy of The Lemon Bowl. Ingredients: Nutrition Information (per Ginger Pear Green Smoothie Serving): 190 calories, 1.6 g fat, • 1 medium pear, cored 1.5 g sat fat, 0 g trans fat, 5 mg Smoothies are the ideal busy-morning breakfast because they come together in less than 5 minutes and cut in large chunks cholesterol, 94 mg sodium, 36.2 and can be consumed on-the-go. If you have picky eaters in the house, smoothies are a great way to g carb, 7.6 g fiber, 18.2 g sugar, • 1 medium banana sneak in several servings of fruits and vegetables. That’s right, smoothies aren’t just for fruit any more! 13.9 g protein • 2 cups baby spinach • 1 cup plain Greek yogurt – low fat Grocery list • 1 tablespoon lime juice • 1 inch piece fresh ginger Preparation Be sure to check your pantry – peeled and quartered before heading to the store! 1. Place all ingredients except for the • several scoops of ice ice in a blender and puree until • Pear smooth. • Banana 2. Add several scoops of ice and blend • Baby spinach on high for 45 seconds until you’ve • Plain low fat Greek reach desired consistency. yogurt 3. Pour into two glasses to serve. • Lime juice • Fresh ginger • Ice TIP: Try adding leafy greens to your next smoothie. We used baby spinach in our Ginger Pear Smoothie but you could swap for regular spinach, kale or baby kale. With the sweetness of the fruit and the zip from the ginger and lime you family probably won’t even notice they are drinking their veggies.

Makes 8 Servings. $0.74 cents per serving Pricing varies based on seasonality and geographic location Recipe courtesy of The Lemon Bowl. TIP: Grating garlic with a grater such as a Microplane is an easy Greek Pasta Salad with Ingredients: way to ensure that no one bites on a large piece of raw garlic. The salad can be assembled up to a day in advance. For • 8 ounces whole wheat maximum flavor, add the vinaigrette right before serving. Chickpeas penne or rotini The classic Greek flavors of lemon, olive oil, garlic and oregano come together to create this crowd- • 14 oz canned chickpeas – pleasing pasta salad. Feta cheese and Kalamata olives provided added creaminess and a hearty dose drained and rinsed of healthy monounsaturated fatty acids. If you’re throwing a BBQ or hosting a pool party, this dish is Preparation • 1 cup cherry tomatoes – perfect for summer entertaining. This dish would be great with grilled chicken but is satisfying on its sliced in half own thanks to the hearty whole wheat pasta and protein-packed chickpeas. 1. Cook pasta according to package directions and set aside in a • 1 cup diced cucumber medium bowl. • ½ cup red onion – sliced 2. Add chickpeas, tomatoes, cucumber, red onion, feta, olives and Grocery list thinly parsley to the pasta and toss to combine. Be sure to check your pantry • 4 ounces feta cheese – 3. In a small bowl, whisk together the vinaigrette then drizzle on top of before heading to the store! crumbled the pasta salad. Toss salad until evenly coated with the vinaigrette then check for seasoning. Adjust accordingly with salt and pepper • Whole wheat penne or rotini • 12 kalamata olives – pitted before serving. • Canned chickpeas and thinly sliced • Cherry tomatoes • ¼ cup minced parsley • Cucumber • Red onion Vinaigrette • Feta cheese • 2 tablespoons lemon juice • Kalamata olives Nutrition Information (per Serving): 320 calories, 13.8 g • Parsley • 2 tablespoons red wine vinegar fat, 3.6 g sat fat, 0 g trans fat, • Lemon juice • 3 tablespoons extra virgin olive oil 13 mg cholesterol, 278 mg Makes 6 Servings. $1.56 per servings • Red wine vinegar sodium, 44.2 g carb, 8.9 g fiber, • 1 garlic clove – grated Pricing varies based on seasonality and geographic location • Extra virgin olive oil 12.9 g protein 2 g sugar • 1 teaspoon dried oregano • Garlic clove • salt and pepper to taste • Dried oregano • Salt and pepper] Recipe courtesy of The Succulent Wife. Greek Yogurt Meringue TIP: Choose plain, honey or vanilla Greek yogurt, depending on your taste buds. Berries not in season? No problem, this Ingredients: recipe works even better with your favorite frozen berries. with Berries • 2 cups non-fat greek yogurt Having friends over and want an easy, healthy dessert to end the meal with? The Greek yogurt meringue with berries is the perfect treat. • 1 cup broken meringue cookies (pieces should not be too small) Makes 8 Servings. • 1 cup of frozen mixed $1.24 per serving Preparation berries Pricing varies based on seasonality • Fresh mint and geographic location 1. Place greek yogurt in a bowl with a lid. 2. Stir in crushed meringue cookies. Reserve one tablespoon crushed meringue cookies to Grocery list sprinkle on top. 3. Seal bowl with lid and refrigerate for about 30 Be sure to check your pantry before minutes before serving. The meringue turns heading to the store! Nutrition Information per into a nugget texture. Serving: 60 calories, 0 g fat, • Non-fat greek yogurt 4. Drain frozen berries. 0 g sat fat, 0 g trans fat, 5 mg • Meringue cookies 5. Spoon yogurt evenly into individual bowls and cholesterol, 25 mg sodium, 9 g • Frozen mixed berries top with berries. carb, 1 g fiber, 8 g protein, 6 g sugar • Fresh mint 6. Add a sprig of mint to each serving.

Recipe courtesy of The Succulent Wife. Hummus and Veggie Pita TIP: A drizzle of olive oil not only adds moisture but plenty of Ingredients: healthy mono-unsaturated fatty acids. In fact, a little bit of fat actually helps your body absorb the vitamins and • 1 whole wheat pita Sandwich nutrients found in all of those delicious veggies. When it comes to building a healthier sandwich the key is to create a good balance of protein and fiber • 3 tablespoons hummus to give you the energy you need for the rest of your afternoon. By combining protein-packed hummus • ¼ cup baby spinach with plenty of bright veggies this flavorful pita sandwich is sure to satisfy and keep you full. • 2 tablespoons red pepper slices • 4 cucumber slices Preparation Grocery list • 1 tablespoon balsamic vinegar 1. Split pita bread in half and spread 1 ½ Be sure to check your pantry before heading to the store! • ½ teaspoon olive oil tablespoons of hummus in each pita pocket. • salt and pepper to taste • Whole wheat pita 2. In a small bowl, toss together spinach, • Hummus red pepper and cucumber with balsamic vinegar and olive oil. Season with salt and • Baby spinach pepper to taste. • Red pepper 3. Divide the veggie mixture evenly between • Cucumber both pita halves and serve. • Balsamic vinegar • Olive oil

• Salt and pepper Nutrition Information per Serving: 199 calories, 6.5 g fat, .9 g sat fat, 0 g trans fat, 0 mg cholesterol, 343 mg sodium, 31.6 g carb, 7.6 g fiber, .5 g sugar, 7.7 g protein

Makes 1 serving. $1.48 per serving Pricing varies based on seasonality and geographic location Recipe courtesy of The Lemon Bowl. Individual Mediterranean Nutrition Information (per Serving): (2 mini meatloaves): Ingredients: Meatloaf “Muffins” 260 calories, 11g fat (4g • 1 large egg, beaten Present a classic dish in a new, better-for-you way. These easy-to-make mini meatloaves are full of rich saturated), 500mg sodium, flavor but they’re surprisingly low in saturated fat and calories. By using lean ground beef and adding 9g carbohydrate, 2g fiber, • 1 medium carrot, peeled nutritious ingredients like carrots and oats, busy parents can feel great about feeding these melt-in-your 28g protein, 60% vitamin A, and shredded (about 1/2 20% iron mouth loaves to their families. cup) • 1/3 cup quick-cooking oats • 1/4 cup very finely diced Grocery list Preparation onion • 1/4 cup fresh chopped basil Be sure to check your pantry 1. Preheat the oven to 375°F. Lightly oil or coat 8 muffin before heading to the store! • 1/4 cup grated Parmesan cups with nonstick cooking spray and set aside. cheese • Carrot 2. Stir together the egg, carrot, oats, onion, basil, • 1 teaspoon kosher salt • Quick-cooking oats Parmesan cheese, salt, and pepper in a large bowl until well blended. • 1/2 teaspoon black pepper • Onion 3. Using your hands, mix the ground meat into the oat • 1 pound lean ground beef • Fresh basil mixture until just combined. Divide the meat mixture (90% lean or higher) • Grated Parmesan evenly among the muffin cups, press the meat down • 1/4 cup pasta sauce plus 1 cheese gently, and spread a half tablespoon of the pasta cup, divided • Lean ground beef sauce evenly on top of each one. (90% lean or higher) 4. Bake until an instant-read thermometer registers Makes 8 Servings. $0.74 cents per serving • Pasta sauce 160°F, 28 to 30 minutes. Warm the remaining pasta Pricing varies based on seasonality and geographic location • Eggs sauce, and serve as a topping for the loaves. • Kosher salt • Black pepper

Recipe courtesy of Meal Makeover Moms. Mayo-Free Avocado Chicken TIP: By mashing avocado together with low fat plain yogurt, Nutrition Information per lime juice and fresh cilantro it creates a rich and creamy Serving: 212 calories, 6.6 g Salad dressing for chicken salad that your whole family will love. fat, 1.5 g sat fat, 0 g trans fat, When it comes to fat, not all fats are created equally. In fact, some fats are actually good for us 74 mg cholesterol, 131 mg including the heart-healthy monounsaturated fatty acids found in avocados. These unsaturated fats sodium, 8.4 g carb, 2.5 g fiber, have been proven to help lower LDL (bad) cholesterol and increase HDL (good) levels. 3.5 g sugar, 28.6 g protein Ingredients:

Makes 4 Servings. $1.25 per serving • ½ avocado Pricing varies based on seasonality • ½ cup plain low fat yogurt and geographic location • ¼ cup lime juice • 12 oz. leftover cooked Preparation chicken breast – shredded 1. In the bottom of a medium bowl, Grocery list or cubed mash together avocado, plain Be sure to check your pantry • 3 celery stalks – diced before heading to the store! yogurt and lime juice. • ½ cup red onion – minced 2. Toss in chicken, celery, red onion • Avocado • ½ cup cilantro - minced and cilantro. Season with salt and • Plain low fat yogurt • salt and pepper to taste pepper to taste before serving. • Lime juice • Chicken breast • Celery stalks • Red onion • Cilantro • Salt and pepper

Recipe courtesy of The Lemon Bowl. Nutrition Information (per Serving) (2 cupcakes): 200 calories, 8g fat (1.5g saturated, 0.6g omega-3), 220mg sodium, 28g carbohydrate, 2g Ingredients: Mini Pumpkin Cupcakes fiber, 4g protein, 50% vitamin A • 1/2 cup all-purpose flour Mini-size desserts offer the perfect little indulgence by helping with portion and calorie control. Try this • 1/2 cup whole wheat flour delicious mini pumpkin cupcakes recipe to satisfy your sweet tooth without feeling guilty. • 1 teaspoon baking powder Preparation • 1/2 teaspoon baking soda • 1/2 teaspoon salt Grocery list 1. Preheat the oven to 350°F. Lightly oil or coat 24 mini muffin cups • 1 teaspoon pumpkin pie Be sure to check your pantry with nonstick cooking spray and set aside. spice before heading to the store! 2. Whisk together the all-purpose flour, whole wheat flour, baking • 2 large eggs • 100% pure pumpkin powder, baking soda, salt, and pumpkin pie spice in a large bowl. • 3/4 cup granulated sugar puree 3. In a separate bowl, whisk together the eggs, sugar, and oil until • 1/3 cup canola oil • Low-fat cream cheese well combined. Whisk in the pumpkin, milk and vanilla extract. • All-purpose flour Pour the liquid ingredients over the dry ingredients and stir until • 1 cup canned 100% pure just combined. pumpkin • Whole wheat flour • Baking powder 4. Spoon the batter into the prepared muffin cups. Bake about 15 • 2 tablespoons 1% low-fat minutes, or until a toothpick inserted in the center comes out milk • Baking soda clean. Transfer the pan to a wire rack and cool for 5 minutes. • 1/2 teaspoon vanilla extract • Salt Remove the cupcakes and cool completely before frosting. • 4 ounces 1/3-less fat cream • Pumpkin pie spice 5. To make the frosting, whisk together the cream cheese and cheese, softened • Eggs powdered sugar in a medium-size bowl until smooth and • Granulated sugar creamy. Spread the frosting evenly over the cupcakes, or place • 1/2 cup powdered sugar Makes 12 Servings. $0.22 per serving • 1% low-fat milk the frosting in a zip-top sandwich bag, seal the bag, and snip a Pricing varies based on seasonality and geographic location quarter inch off one bottom corner. Create playful designs on • Canola oil each cupcake – pumpkins, hearts, smiley faces – by squeezing • Vanilla extract the frosting from the bag onto each cupcake. • Powdered sugar

Recipe courtesy of Meal Makeover Moms. TIP: The main “mix ins” in these cookies can easily be changed Ingredients: Nutty, Chewy Breakfast Cookies up. Instead of raisins, almonds, and sunflower seeds, try cranberries, chopped walnuts, and pumpkin seeds. Chopped • 1½ cups quick-cooking oats Cookies for breakfast sound decadent, but with good-for-you ingredients like oats, whole wheat flour, pecans would be great too! • 1 cup whole wheat flour almonds, raisins, and sunflower seeds, and canola oil versus butter, you can feel good about serving these • 1/3 cup raisins cookies to your family. With a tall glass of low-fat milk, they bring fiber, protein, and health-enhancing fats to the breakfast table. • 1/3 cup unsalted, roasted sunflower seeds Preparation • 1/3 cup unsalted, toasted sliced almonds Grocery list 1. Preheat the oven to 350°F. Line 2 large baking sheets with • 1 teaspoon baking soda Be sure to check your pantry aluminum foil, oil or coat with nonstick cooking spray, and before heading to the store! set aside. • 1 teaspoon ground cinnamon • Quick-cooking oats 2. Whisk together the oats, whole wheat flour, raisins, • 1/2 teaspoon salt sunflower seeds, almonds, baking soda, cinnamon, and salt • Whole wheat flour • 2 large eggs, beaten in a large bowl until well combined. • Baking soda • 1/3 cup canola oil 3. In a separate bowl, whisk the eggs, oil, honey, brown sugar, • Ground cinnamon • 1/3 cup honey and vanilla until well blended. Pour the liquid ingredients over • 1/3 cup brown sugar • Salt the dry ingredients, and stir until just moistened. • Honey 4. Working in batches, use a ¼-cup measuring cup to scoop the • 2 teaspoons vanilla extract • Canola oil batter and place on the prepared baking sheets, flattening • Brown sugar slightly with the bottom of the measuring cup to create • Vanilla extract circles, about 3 inches in diameter. Leave about 2 inches between each cookie. If the batter starts to stick to the inside Nutrition Information (per • Raisins of the measuring cup, spray with cooking spray or simply Serving) (1 cookie): 240 calories, • Unsalted, roasted Makes 12 Servings. $0.25 per serving wipe clean with a paper towel. 11g fat (1g saturated, 0.6g Pricing varies based on seasonality and geographic location sunflower seeds omega-3), 210mg sodium, 5. Bake, 1 sheet at a time, about 12 minutes, or until the • Unsalted, toasted sliced 31g carbohydrate, 3g fiber, 5g cookies are golden brown on the bottom. Cool slightly on the almonds protein, 10% iron baking sheet before transferring the cookies to a wire rack. • Large eggs Recipe courtesy of Meal Makeover Moms. Overnight Refrigerator Oats TIP: Since mornings can be a hectic time in any household, save time and put together these overnight refrigerator Ingredients: with Seasonal Berries oats with seasonal berries the night before. In the • ½ cup oats – old Is breakfast one of your most favorite meals of the day? Because if so, you’re in luck. These overnight morning, simply stir in whatever fresh berries you have fashioned refrigerator oats with seasonal berries are filling, nutritious and delicious. Start your day off right on hand such as blueberries, raspberries, blackberries or because building a better breakfast has been proven to increase energy levels, boost productivity and strawberries. • ½ cup milk – fat free even promote weight loss throughout the day. • 1/3 cup plain Greek yogurt – low fat • ½ banana – sliced Grocery list • ½ teaspoon cinnamon Be sure to check your pantry • pinch sea salt - optional before heading to the store! • ½ cup mixed berries • Old fashioned oats • Fat free milk Preparation • Plain lowfat Greek yogurt • Banana 1. Place all ingredients except the berries • Cinnamon in a bowl or re-sealable jar and stir to combine; refrigerate overnight. • Sea salt Nutrition Information (per 2. In the morning, stir in fresh berries Serving): 337 calories, 4.2 • Mixed berries before serving. g fat, 1.6 g sat fat, 0 g trans fat, 6 mg cholesterol, 97 mg sodium, 58.9 g carb, 8.2 g fiber, 18.3 g protein, 21.4 g Makes 1 Serving. sugar $0.65 per serving Pricing varies based on seasonality and geographiclocation Recipe courtesy of The Lemon Bowl. TIP: Make ahead batch, freeze pancakes in zip-top bags, defrost Ingredients: and reheat any time you’re in the mood for a pancake breakfast. Peanut Butter Pancake • 1 cup whole wheat flour • 1/2 cup all-purpose flour Sandwiches • 1/4 cup ground flaxseed TIP: This recipe can easily be cut in half. On busy mornings when Looking for a nutritious, grab-and-go breakfast to kick start your family’s day? Your search just ended • 1 tablespoon baking you want pancake sandwiches but you don’t want 8 of them, with these hearty banana pancake sandwiches filled with protein-packed peanut butter. If you or your powder simply make half a batch. kids prefer something a bit sweeter, add a teaspoon of your favorite jelly or jam. • 1/2 teaspoon ground cinnamon • 1/8 teaspoon salt Preparation Grocery list • 2 large eggs, beaten 1. Preheat the oven to 350°F. Line 2 large baking sheets with • 1½ cups 1% low-fat milk Be sure to check your pantry aluminum foil, oil or coat with nonstick cooking spray, and set aside. before heading to the store! • 1 ripe banana, mashed 2. Whisk together the oats, whole wheat flour, raisins, sunflower (about ½ cup) • 1 banana seeds, almonds, baking soda, cinnamon, and salt in a large bowl • 2 tablespoons honey until well combined. • Whole wheat flour • 1 teaspoon vanilla extract 3. In a separate bowl, whisk the eggs, oil, honey, brown sugar, and • All-purpose flour • 1/2 cup peanut butter vanilla until well blended. Pour the liquid ingredients over the dry • Ground flaxseed • Optional: 1/4 cup ground ingredients, and stir until just moistened. • Baking powder flaxseed or wheat germ 4. Working in batches, use a ¼-cup measuring cup to scoop the batter • Ground cinnamon and place on the prepared baking sheets, flattening slightly with • Salt the bottom of the measuring cup to create circles, about 3 inches in Nutrition Information (per diameter. Leave about 2 inches between each cookie. If the batter • Honey Serving): (2 pancakes and 1 starts to stick to the inside of the measuring cup, spray with cooking • Vanilla extract Makes 8 Servings. $0.34 per serving tablespoon peanut butter): 410 spray or simply wipe clean with a paper towel. calories, 18g fat (4g saturated, Pricing varies based on seasonality and geographic location • Peanut butter 5. Bake, 1 sheet at a time, about 12 minutes, or until the cookies are 1.2g omega-3), 480mg sodium, • Eggs golden brown on the bottom. Cool slightly on the baking sheet 49g carbohydrate, 6g fiber, 16g before transferring the cookies to a wire rack. • 1% low-fat milk protein, 25% calcium, 15% iron

Recipe courtesy of Meal Makeover Moms. TIP: Not only is pumpkin delicious but it is packed with fiber Pumpkin Oatmeal Chocolate which helps to keep you feeling fuller and satisfied longer. Ingredients: Add a scoop in your morning smoothie or stir a spoonful into a warm bowl of oatmeal. • 1 ¼ cup whole wheat pastry Chip Muffins flour When it comes to pumpkin, it’s time to think outside of the pie! Pure pumpkin is a magical ingredient when it • 1 cup oats – old fashioned or comes to healthy cooking. Packed with vitamins and nutrients, this low calorie squash adds moisture, flavor Nutrition Information per muffin: 183 calories, quick cooking and a light texture to everything from oatmeal to smoothies to pancakes and more. Versatile and affordable, 4.7 g fat, 2 g sat fat, 0 g trans fat, 18 mg • ¼ cup flax seed meal it’s time to make pumpkin a part of your diet all year round! cholesterol, 179 mg sodium, 31.7 g carb, 4.2 g • 1 ½ teaspoons baking powder fiber, 13.5 g sugars, 4.4 g protein • ½ teaspoon baking soda Grocery list • 1 teaspoon cinnamon • ½ teaspoon nutmeg Be sure to check your pantry before heading Preparation to the store! • ½ teaspoon ground ginger 1. Pre-heat oven to 350 degrees and line a muffin pan with • ¼ teaspoon ground allspice • Whole wheat • Brown sugar 12 paper muffin cups. Alternatively, you can spray with pastry flour • ¼ teaspoon salt • Egg non-stick spray. • Oats • 1 cup pure pumpkin • Banana 2. In a large bowl, whisk together whole wheat pastry • Flax seed meal • Skim milk flour, oats, flax seed meal, baking powder, baking soda, • 1/3 cup brown sugar – packed • Baking powder • Plain low fat cinnamon, nutmeg, ginger, allspice and salt; set aside. • 1 egg • Baking soda yogurt 3. In a medium bowl, whisk together pumpkin, brown sugar, • 1 medium banana – mashed • Cinnamon • Semi-sweet egg, banana, milk and yogurt until combined. • 2/3 cup skim milk • Nutmeg chocolate chips 4. Slowly add the dry ingredients into the wet and mix until • ¼ cup plain low fat yogurt Makes 12 Servings. $0.42 per serving • Ground ginger just incorporated (careful not to over-mix.) Gently stir in the chocolate chips. • ½ cup chocolate chips – semi Pricing varies based on seasonality and geographic location • Ground allspice 5. Using a large ice cream scooper, divide the batter evenly sweet • Salt between the 12 muffin cups. Bake for 25 minutes or until • Pure pumpkin toothpick comes out clean.

Recipe courtesy of The Lemon Bowl. Roasted Beet Salad with TIP: To prevent red-stained hands, you may wish to wear kitchen Ingredients: gloves when handling beets. To serve, we love adding a bit Pistachios and Goat Cheese of crunchy texture with chopped pistachios and creamy • 12 medium beets, skin-on If your only memory of eating beets involves a cold vegetable that comes out of a can, you will be blown tanginess from crumbled goat cheese. and scrubbed clean away when you taste a freshly roasted beet. Sweet, tender and full of flavor – when beets are slowly roasted the natural sugars caramelize and create a delicious flavor unlike anything you’ll ever find in • ½ cup freshly squeezed a can. Fresh orange juice and rosemary adds a subtle background note while roasting that naturally orange juice - divided complements the rich flavor of the roasted beets. • 2 stems fresh rosemary • ½ tablespoon olive oil Preparation • 3 cups arugula 1. Pre-heat oven to 425 degrees and line a glass baking dish • 1 medium pear – thinly with tin foil. Grocery list sliced Be sure to check your pantry 2. Place beets in the foil-lined pan and top with ¼ cup of the • 1/3 cup pistachios – chopped before heading to the store! orange juice, 2 stems rosemary and the olive oil. Toss well to • 3 oz. goat cheese – • Beets make sure beets evenly coated. crumbled • Freshly squeezed 3. Cover pan tightly with more foil and roast for 45-60 minutes • salt and pepper to taste orange juice or until beets are fork tender. Let beets cool completely in pan before handling. • Fresh rosemary 4. When beets are cool enough to handle, carefully remove the • Olive oil skin using a small, sharp knife. Quarter peeled beets and set • Arugula Nutrition Information (per aside. • Pear Serving): 197 calories, 8.7 g 5. Scatter arugula across a large serving platter and top with • Pistachios Makes 12 Servings. $0.42 per serving fat, 3.5 g sat fat, 0 g trans fat, quartered beets. Add pear slices and sprinkle with pistachios 11 mg cholesterol, 246 mg Pricing varies based on seasonality and geographic location • Goat cheese and crumbled goat cheese. Drizzle remaining ¼ cup fresh sodium, 25 g carbs, 6.4 g fiber, • Salt and pepper orange juice and salt/pepper to taste before serving. 7.6 g protein

Recipe courtesy of The Lemon Bowl. Nutrition Information (per Serving): (generous 1/4 cup): Roasted Carrot Hummus 130 calories, 6g fat (1g saturated), 140mg sodium, 16g Ingredients: This hearty hummus can revamp any mid-day meal routine. Enjoy with whole-grain pita chips, bell carbohydrate, 4g fiber, 4g protein, 110% vitamin A pepper strips and celery, and you’ll be well on your way to a satisfying, nutrient-rich lunch. • 8 ounces carrots • 1 teaspoon plus 2 tablespoons extra virgin olive oil, divided Makes 6 Servings • One 15-ounce can $0.26 per serving Preparation cannellini beans, drained Pricing varies based on 1. Preheat the oven to 400°F. Line a rimmed baking sheet and rinsed seasonality and geographic with aluminum foil and set aside. (The aluminum foil • Juice of half a lemon (2 location makes for easy clean up!) tablespoons) 2. Peel the carrots and cut into 1/2-inch pieces. For thick • 1 tablespoon honey carrots, cut lengthwise first. Place in a medium-size • 1/2 teaspoon kosher salt bowl with 1 teaspoon of the oil, and toss with a pinch of Grocery list • 1/4 teaspoon ground kosher salt and pepper until the carrots are well coated. Be sure to check your pantry cinnamon before heading to the store! Arrange the carrots on the baking sheet and bake until tender and lightly browned, about 25 minutes. Stir every • Carrots 10 minutes to ensure even baking. Set aside to cool. • Canned cannellini beans 3. Place the carrots, beans, the remaining 2 tablespoons • Lemon oil, lemon juice, honey, salt, and cinnamon in the bowl • Extra virgin olive oil of a food processor and process until smooth and creamy. Season with additional salt to taste. Add 1 to • Honey 2 tablespoons of water if you prefer a slightly thinner • Kosher salt consistency. • Ground cinnamon

Recipe courtesy of Meal Makeover Moms. Roasted Vegetable Cranberry Nutrition Information (per Serving): 130 calories, 5 g fat, 1 g sat fat, Ingredients: 0 g trans fat, 0 mg cholesterol, 220 mg sodium, 19 g carb, 6 g fiber, 4 g protein, 11 g sugar Quinoa • 1 small sweet potato (10 ounces), cut into ½-inch dice The sweet potato, squash, red onion, and cranberries add delicious fall flavors to this warm and (about 2 cups) comforting quinoa dish. Serve as a side dish or enjoy for lunch as a tasty and nutritious, yet filling option. • 10 ounces peeled, cubed Preparation butternut squash, cut into ½-inch dice (about 2 cups) 1. Preheat the oven to 400°F. Line a large rimmed baking sheet with • 1 medium red onion, peeled aluminum foil and set aside. Grocery list and cut into ½-inch pieces 2. In a large bowl, toss the sweet potato, butternut squash, onion, (about 1¾ cups) thyme, salt, and pepper with 1½ tablespoons of the oil until the Be sure to check your pantry • 2 teaspoons chopped fresh vegetables are well coated. Place on the prepared baking sheet, before heading to the store! thyme and bake until tender, 25 to 30 minutes. Stir every 10 minutes. • Sweet potatoes • ½ teaspoon kosher salt 3. Place the quinoa in a fine-mesh strainer and rinse very well several times under cold running water. Drain well. Heat a large • Butternut squash • ¼ teaspoon black pepper nonstick skillet over medium-high heat. Place the quinoa in the • Red onion • 2 tablespoons extra virgin skillet and “toast,” stirring frequently, until the quinoa is dry and • Fresh thyme olive oil, divided gives off a nutty aroma, 4 to 5 minutes. • Quinoa • 1 cup quinoa 4. Meanwhile, place the water or broth in a medium-size saucepan • Vegetable broth • 1½ cups water or vegetable and bring to a boil. Add the “toasted” quinoa and stir well. Reduce • Dried cranberries broth the heat, cover, and simmer until the water is absorbed and the quinoa is fluffy, 15 minutes. Remove from the heat and let sit, • Kosher salt • ½ cup dried cranberries covered, for an additional 5 to 10 minutes. Fluff with a fork. • Black pepper • 2 tablespoons red wine Makes 6 Servings. $1.28 per serving 5. Transfer the quinoa, cooked vegetables, and dried cranberries to a vinegar Pricing varies based on seasonality and geographic location • Extra virgin olive oil large bowl and stir gently to combine. Stir in the vinegar and the • Red wine vinegar remaining ½ tablespoon olive oil. Season with additional salt and pepper to taste.

Recipe courtesy of Meal Makeover Moms. TIP: You can prepare Gazpacho a day in advance. This allows Ingredients: Rustic Gazpacho with Avocado time for the flavors to better meld together to provide that zesty symphony of freshness. It’s always the right time to start eating fresh! And gazpacho is one of the tastiest, easiest ways to • 6 ripe tomatoes do just that. Take advantage of seasonal ripe tomatoes and other garden fresh veggies to make this • 1 cucumber, halved and seeded, delicious cold soup. There’s nothing fancy about this rustic gazpacho. All you’ll need to prepare it is a but not peeled Nutrition Information (per Serving): 130 calories, 5 g fat, 1 g sat good knife and a food processer. fat, 0 g trans fat, 0 mg cholesterol, 220 mg sodium, 19 g carb, 6 g • 1 red bell peppers, cored and fiber, 4 g protein, 11 g sugar seeded Optional ingredients not included in nutrient analysis • 1 green bell peppers, cored and seeded Grocery list Preparation • 1 small red onion Be sure to check your pantry before heading • 3 garlic cloves, minced to the store! 1. Cut the tomatoes, cucumbers, bell peppers and red onions into • 2 cups low sodium tomato juice 1-inch cubes. • Tomatoes • Kosher salt • 1 tablespoon balsamic vinegar 2. In a food processor, fitted with a steel blade, pulse vegetables • Cucumber • Freshly ground • 1 lime, juiced black pepper one at a time (to check texture) until coarsely chopped. Keep • Red bell peppers • 1 lemon, juiced the vegetables chunky (and rustic!), do not over process. • Green bell • Hot sauce • 1tablespoon extra virgin olive oil peppers • Avocado 3. Combine all chopped vegetables in a large bowl. Add garlic, tomato juice, vinegar, lime juice, lemon juice, olive oil, cumin, • 1/2 teaspoons cumin • Red onion • Low-fat sour salt & pepper, hot sauce to taste (or allow each guest to add to • 1/2 teaspoon kosher salt • Garlic cloves cream their taste). • Low sodium • Cilantro • 1/2 teaspoon freshly ground 4. Prepare the avocado, cut into ½” cubes and add to the other tomato juice black pepper vegetables. • Balsamic vinegar • Hot sauce to taste 5. Mix well. Refrigerate and let sit for at least two hours to allow Makes 6 servings. $1.84 per serving • Lime • 1/2 avocado, peeled and diced for the flavors to blend. Longer is better and you can prepare Pricing varies based on seasonality and geographic location • Lemon (prepare the avocado just before the Gazpacho a whole day before it is served. • Extra virgin olive oil serving to prevent browning) 6. Served chilled. Add BBQ’s shrimp on a skewer and crusty bread • Cumin to make it a complete meal.

Recipe courtesy of The Succulent Wife. TIP: Serve cold as a side salad to practically any dish. Nutrition Information per Serving: Savory Watermelon Salad 150 calories, 6 g fat, 1.5 g sat fat, 0 g trans fat, 5 mg cholesterol, 200 What could be more refreshing than a chilled watermelon salad? We are used to serving fresh watermelon, mg sodium, 25 g carb, 4 g fiber, 5 g sliced or diced. But serving watermelon as a savory salad is modern, fresh, and full of healthy ingredients protein, 15 g sugar and delicious contrasting tastes. Ingredients:

• 4 cups seedless watermelon, cubed • 1 green bell pepper, chopped Grocery list • 1 cucumber, seeded and cut into 1/3” cubes Be sure to check your pantry before heading to the store! • 8 ounces cherry tomatoes, diced and drained • Seedless watermelon • 1/3 cup reduced fat feta cheese, Preparation • Green bell pepper crumbled • Cucumber • ½ cup red onion, sliced very thinly 1. Prepare all ingredients as indicated in the • Cherry tomatoes • ½ cup corn kernels ingredient list: Cube, chop, dice, crumble! • Reduced fat feta cheese • 2 tablespoons cup sliced black olives 2. Combine all fresh ingredients in a large bowl. Add olive oil, lemon juice, red wine vinegar, • Red onion • 1 Tablespoons olive oil oregano, basil, salt & pepper. • Corn kernels • 2 Tablespoons lemon juice 3. Toss delicately & refrigerate for two to three • Black olives • 2 Tablespoons red wine vinegar hours. • Olive oil • 1 teaspoon chopped fresh oregano 4. Serve with a sprinkle of fresh basil leaves. • Lemon juice • 2 tablespoon chopped fresh basil (reserve one tablespoon for garnish) Makes 4 servings. $2.03 per serving • Red wine vinegar • Salt & pepper to taste Pricing varies based on seasonality and geographic location • Fresh oregano • Fresh basil • Salt & pepper

Recipe courtesy of The Succulent Wife. TIP: Using turkey sausage and boneless, skinless Ingredients: Slow Cooker Gumbo with chicken breast and adding more vegetables makes it a simple, low-fat, and healthy meal. • 1 pound boneless skinless chicken Turkey Sausage breasts cut into 1/2-inch pieces • 1 (10-ounce) package frozen cut okra, When Gumbo is traditionally prepared it can be a very indulgent dish that can be high in fat, sodium and thawed calories. This is an adaptation taken from Robin Miller on FoodNetwork. Nutrition Information (per Serving): • 2 links turkey sausage (about 8 oz.), 260 calories, 4 g fat, 1 g sat fat, 0 g sliced trans fat, 65 mg cholesterol, 600 mg • 1 cup celery, chopped sodium, 35 g carb, 6 g fiber, 25 g Grocery list protein, 10 g sugar • 1 cup sliced carrots Be sure to check your pantry before heading • 1 cup chopped onions to the store! • 1 green bell pepper, seeded and chopped • 1 28 oz. can of low-sodium crushed • Boneless skinless • Dried thyme tomatoes chicken breasts • Dried oregano • 1 16 oz. can reduced-sodium chicken • Frozen cut okra • Salt broth • Turkey sausage • Onion powder • 2 bay leaves links Preparation • Garlic powder • 1 teaspoon dried thyme • Celery • 1 teaspoon dried oregano • Mustard powder 1. In a slow-cooker, combine the chicken • Carrots and all remaining ingredients except • 1/4 teaspoon salt • Cayenne pepper • Onions the rice. • 1/2 teaspoon onion powder • Ground black 2. Mix well to combine. • 1/2 teaspoon garlic powder • Green bell pepper pepper • 1/2 teaspoon mustard powder • Can of low-sodium • Rice 3. Cover and cook on low for 6 to 8 hours crushed tomatoes or high for 3 to 4 hours. • 1/4 teaspoon cayenne pepper Makes 6 servings. $3.05 per serving • Can reduced- 4. Serve over rice. • 1/4 teaspoon ground black pepper Pricing varies based on seasonality and geographic location sodium chicken • 2 cups cooked rice broth • Bay leaves

Recipe courtesy of The Succulent Wife. TIP: If you prefer a sharper cheese flavor, use just 4 Ingredients: ounces of reduced-fat Cheddar cheese and replace Spinach Mac & Cheese • One 10-ounce box frozen chopped the rest with 3 to 4 ounces of shredded Gruyere. spinach, thawed When busy moms serve mac & cheese for lunch or dinner, nobody complains! Though this dish is popular • One 13.25 ounce box whole wheat with families, it’s not exactly one of the healthiest options out there. To add more nutritional value to this TIP: To streamline this recipe, skip the Parmesan cheese elbow pasta quintessential favorite, we gave it a makeover by switching to whole wheat elbow pasta (no worries, the and the baking dish and serve the gooey pasta straight • 3 tablespoons extra virgin olive oil, kids won’t notice) low-fat milk and cheese and add one of nature’s most nutritious vegetables: spinach. from the pot. divided • 1 medium onion, finely diced • 2 cloves garlic, minced Grocery list • 6 tablespoons all-purpose flour Preparation Be sure to check your pantry • 1/4 teaspoon black pepper 1. Preheat the oven to 350ºF. Drain the spinach in a colander. Press with before heading to the store! • 2 cups 1% low-fat milk the back of a large spoon to remove excess moisture. Set aside. • Onion • 2 cups vegetable broth 2. Cook the pasta until almost tender. Drain and set aside. • Garlic cloves • 2 tablespoons reduced-sodium 3. While the pasta is cooking, heat 1 tablespoon of the oil in saucepan • Whole wheat elbow pasta soy sauce over medium heat. Add the onion and cook, stirring frequently, until • Extra virgin olive oil • 1 tablespoon Dijon mustard softened, about 7 minutes. Add the garlic and cook until golden and • One 8-ounce package shredded fragrant, about 1 minute. • All-purpose flour reduced-fat Cheddar cheese (2 4. Whisk the flour, pepper, and remaining 2 tablespoons oil into the • Black pepper cups) onion mixture and cook for 1 minute. Whisk the milk, broth, soy • Vegetable broth • 1/4 cup grated Parmesan cheese sauce, and mustard slowly into the flour mixture. Raise the heat and • Reduced-sodium soy sauce bring to a low boil, stirring constantly. Reduce the heat and continue • Dijon mustard to simmer and stir gently until the mixture thickens, about 3 minutes. 5. Remove from the heat and stir in the Cheddar cheese and spinach Makes 8 Servings. $0.83 per serving • 1% low-fat milk Nutrition Information per Serving: until well combined. Add the cooked pasta and stir to combine. Pricing varies based on seasonality and geographic location • Shredded reduced-fat 370 calories, 12g fat (4.5g saturated), Cheddar cheese Spread the mixture evenly in a 9 x 13-inch baking pan or dish. Top 550mg sodium, 48g carbohydrate, with the Parmesan cheese and bake until bubbly and the top turns • Grated Parmesan cheese 6g fiber, 21g protein, 100% vitamin A, golden brown, about 15 minutes. • Frozen chopped spinach 40% calcium, 15% iron

Recipe courtesy of Meal Makeover Moms. TIP: Sweet potatoes are an unbeatable source of beta- Nutrition Information (per Cauliflower & Sweet Potato Mash carotene (a vitamin A and antioxidant) while cauliflower Serving): 60 calories, 0.5 g contains heart-healthy and cancer-fighting nutrients. fat, 0 g sat fat, 0 g trans-fat, can certainly calm our mood. But our waistline? Not so much. So here’s a great – and 60 mg sodium, 12 g carb, 3 g satisfying – alternative to mashed potatoes. You will get all the mouthful minus the no-good carbs! And, fiber, 4 g sugar, 3 g protein as an added bonus, this dish is filled with fiber and nutritional value. Ingredients:

Makes 8 Servings. • 1 head of cauliflower, $0.33 per serving trimmed and cut into florets Pricing varies based on season- ality and geographic location • 2 large sweet potatoes, Preparation peeled and cubed • 2 garlic cloves, minced or 1. Prepare the vegetables as indicated in the Grocery list crushed ingredient list • 1/3 cup reduced –sodium 2. Steam the cauliflower and sweet potatoes Be sure to check your pantry chicken broth, warmed together, until tender but not too soft, about 9 before heading to the store! • 2 tablespoons reduced fat minutes • Cauliflower sour cream 3. Transfer to a bowl and add broth (warm so as not • Sweet potatoes • Salt & pepper to taste to cool off the mash) and sour cream • Garlic cloves • Chopped green onion for 4. Mash together to your desired consistency. garnish • Reduced –sodium 5. Add salt & pepper to taste chicken broth 6. Garnish with a sprinkle of chopped green onion. • Reduced fat sour cream • Salt & pepper • Green onion Recipe courtesy of The Succulent Wife. TIP: Not only is this dish completely gluten free but it is also Nutrition Information (per Gluten Free Wild and Brown 100% dairy free and vegan! The mixture of wild and Serving): 261 calories, 4.4 g fat, brown rice gives this dish a hearty texture that pairs .8 g sat fat, 0 mg cholesterol, 54 perfectly with the sweet apricots and toasted almonds. mg sodium, 49.5 g carb, 4.9 g Rice Stuffing fiber, 4.6 g sugar, 6.5 g protein Do you love gathering your friends and family around the table for a delicious meal? Well, with food allergies on the rise, chances are you or someone you know suffers from gluten intolerance or is simply reducing gluten in their diet for health reasons. Our gluten free wild and brown rice stuffing is an easy and delicious alternative to the bread and butter laden traditional stuffing. We know your entire family will enjoy this dish. Ingredients: • 1 tablespoon olive oil Preparation • 2 cups – diced Grocery list • 1 cup celery – diced 1. To toast almonds, spread out in even layer on a baking sheet • 2 tablespoons fresh thyme and bake at 350 for 8-10 minutes until lightly toasted; set Be sure to check your pantry aside. before heading to the store! - minced 2. In a large saucepan, heat olive oil over medium heat and • 3 cups uncooked wild and • Olive oil sauté onions and celery until tender and translucent, about brown rice blend – such as • Yellow onion 15-20 minutes. Add fresh thyme and cook for additional Bob’s Red Mill • Celery minute or two to release natural oils in the thyme. • 6 cups chicken broth – low • Fresh thyme 3. Stir in rice and toast over medium-high heat for 3-4 minutes. sodium • Wild and brown rice 4. Add chicken broth and bring to a boil. Stir once then cover with • 15 dried apricots – roughly blend – such as Bob’s a lid and reduce heat to low. Simmer for 15 minutes until rice Red Mill chopped absorbs all of the liquid. • Low sodium chicken • 1/3 cup sliced almonds – 5. When rice is cooked, lightly fluff with a fork then stir in broth Makes 12 Servings. $1.34 per serving toasted chopped apricots, toasted almond slices and fresh parsley. • Dried apricots Pricing varies based on seasonality and geographic location • 1 cup fresh parsley – minced 6. Check for seasoning and add salt and pepper to taste before • Sliced almonds • salt and pepper to taste serving. • Fresh parsley • Salt and pepper

Recipe courtesy of The Lemon Bowl. Nutrition Information (per TIP: Using Greek yogurt with its list of health benefits makes Zucchini Breakfast Bread with Serving): 170 calories, 3 g it a natural choice to bake with. Although it is in solid fat, 1 g sat fat, 0 g trans fat, form at room temperature, warming it slightly makes it Chia Seeds 40 mg cholesterol, 230 mg easy to bake with. sodium, 31 g carb, 3 g fiber, 6 All time favorite breakfast bread. Adding chia seeds helps control hunger while enhancing the bread g protein, 17 g sugar with super nutrients. We also all know by now the health benefits of dark chocolate, so, why not add a few chips for good measure. Ingredients:

• 1/2 cup nonfat Greek yogurt Grocery list • 1/2 cup honey Be sure to check your pantry • 2 eggs before heading to the store! Preparation • 1 1/2 cups of finely grated • Nonfat Greek yogurt zucchini 1. Preheat oven to 350 F. • Honey • 1 teaspoon vanilla 2. Beat Greek yogurt and honey together. • Eggs • 1 1/2 cups whole wheat flour 3. Add eggs, vanilla and zucchini and mix well. • Zucchini • 2 tablespoons cup chia seeds 4. Add all dry ingredients into above mixture. • Vanilla • 1/2 teaspoon baking soda 5. Stir in chocolate chips. • Whole wheat flour • 1/2 teaspoon baking powder • Chia seeds 6. Grease loaf pan with non-stick cooking spray. • 1/2 teaspoon nutmeg • Baking soda 7. Pour batter into 9x5’ pan. • 1/2 teaspoon cinnamon • Baking powder 8. Bake for 45 - 60 minutes. • 1/2 teaspoon salt Makes 10 Servings. Total cost to make: $6.40 • Nutmeg 9. Cool in pan for 10 minutes. • 2 tablespoons dark chocolate Pricing varies based on seasonality and geographic location chips • Cinnamon 10. Invert on rack to cool completely. • Salt • Dark chocolate chips

Recipe courtesy of The Succulent Wife.