Tag Archives: Healthy

Dietician Ron- Lower Sugar Treats for Trick-or-Treaters

The Halloween season is here and kids are bursting with delight. The thrill of a scary story, the spooky décor transforming our homes and neighborhoods into macabre fantasy lands, becoming anything you want with the aid of a simple costume, going door-to-door and filling your bucket with candies like a pirate fills a chest with treasure, and doing it all surrounded by friends and family…what’s not to love? There’s still that child in me that tries to discover that Halloween magic anew each year. Now that I’m an adult, however, there’s also a pragmatic dietitian in me and these two parts struggle to get along. The child in me says give the trick or treaters the full-size candy bar (because those were always my favorite houses) but the dietitian in me recognizes that most kids already get too much sugar (causing or increasing the risk of numerous health problems).

As the argument rages inside me, I remind myself that Halloween has redefined itself nearly every generation. When trick or treating first started in the 30’s, the most common treats were homemade confections, fruit, nuts, or toys. By the 50’s, candy manufacturers were beginning to capitalize on the holiday and Bazooka Bubble Gum, M&M’s, and Almond Joys found their way into children’s buckets. In the 70’s the homemade sweets that started the tradition were now labeled as taboo and individually wrapped candies were almost exclusively given to trick or treaters. Since then, the candy selection has changed, with new flavors and brands coming and going, but we’re long overdue for a significant shift. It’s my hope (and I think both the kid and dietitian in me agree) that better-for-you snacks can be that next shift – foods that are still treats for children (get those raisins and toothbrushes out of the lineup) but aren’t loaded with sugar like traditional candy.

As you incorporate better-for-you snacks (non-food items can work great too) remember that variety is key. There isn’t one universally appealing option (one of the reasons for variety packs even among candy). To help you find the perfect treats, we’ve compiled a list of less-sugary snacks and non-food items you can find at your local grocery store. While none are quite as affordable as a fun-sized candy bar, there are many options that won’t break the bank and you can have the satisfaction of knowing you’re contributing to the health of our children (while still pleasing them with a treat).

Treats for under $1

  • Halloween Toys – the seasonal aisle has a wide range of Halloween toys for less than a dollar (selection varies by store, while supplies last).
  • Blue Diamond 100 Calorie Packs – nothing but good, nutritious almonds here in a small convenient package.
  • Kind Kids Granola Bars – roughly half the sugar of a fun-sized candy with whole grains and fun packaging, this is my pick for best bar.
  • Kind Bar Minis – your favorite fruit and nut bars in a small (and affordable) package with a quarter the added sugar of a typical fun-sized candy.
  • Z Bar Protein – not my first recommendation due to the higher sugar content (about the same as a fun-sized candy) but it is balanced with a fair amount of protein and fiber.
  • Goldfish Crackers – 0 g sugar and a fair amount of protein, goldfish are a good option and available in single-serve bags.
  • Clementines – more fun than raisins especially if you decorate them like pumpkins; while clementines might be viewed as a treat by some, be sure to offer other options.
  • Treetop Applesauce Pouches – with no fruit juice concentrate added, these one of the healthiest fruit squeeze pouches.

Treats for under 50¢

  • Halloween toys – while options are more limited in the sub 50¢ range, you will find a few items like spooky pens or vampire fangs (selection varies by store, while supplies last).
  • Stickers – check out the greeting card aisle where you’ll find a variety of sticker packs that you can break into individual sheets to give away.
  • Stretch Island Fruit Leather – boasting no added sugar and 100% real fruit ingredients, they also have a low price tag when you buy them in multipacks.
  • Smartfood Popcorn –single-serve packs are available, providing a fair amount of fiber and protein with no added sugar and a reasonable amount of fat and sodium.
  • Corn Nuts – another good whole-grain corn option with no added sugar and a reasonable amount of fat and sodium.
Broiled Salmon with Red onions, rosemary, and potatoes with lemon

Broiled Salmon

Broiled Salmon with Rosemary lemon and potatoes

Ready for a fresh, easy and savory meal? Take a look at our recipe for an incredible broiled salmon. Enjoy this tasty and healthy dish with your family! 

Ingredients:

4 boneless salmon fillets (about 1½ pounds)

2 teaspoons olive oil

3 tablespoons fresh lemon juice

½ teaspoon fresh cracked black pepper

½ teaspoon garlic powder

¼ teaspoon salt

2 sprigs rosemary, cut into small sprigs (2 tablespoons) plus additional sprigs for garnish (optional)

½ small red onion, thinly sliced (about ½ cup)

Lemon slices for garnish (optional)

Instructions:

Place oven rack 4 to 5 inches from broiler. Preheat broiler to high. Lightly brush both sides of salmon with oil. In 13 x 9-inch baking dish, place salmon, skin side up, and broil 3 to 4 minutes or until skin is lightly browned.

With wide spatula, turn salmon. Pour lemon juice over salmon and sprinkle with pepper, garlic powder and salt. Broil salmon 6 minutes. Evenly sprinkle rosemary and red onion over top of salmon; broil 2 to 3 minutes or until salmon is almost opaque throughout and internal temperature reaches 145°. Slip spatula between salmon skin and flesh to remove skin.

Serve salmon garnished with rosemary sprigs and lemon slices, if desired.

Chef Tip:

Pair this salmon with steamed new potatoes for a simple, healthy and delicious meal.

Approximate nutritional values per serving: 306 Calories, 15g Fat (2g Saturated), 107mg Cholesterol, 231mg Sodium, 2g Carbohydrates, 0g Fiber, 1g Sugars, 0g Added Sugars, 39g Protein

Turkey Taco Bowl

Ground Turkey with Cheese, Salsa, and Chips in a meal prep container

Put some prep in your step with this turkey taco bowl recipe. The key to success is picking simple and delicious food that will taste great throughout the week. Try this recipe today and thank yourself later.

Ingredients:

1 package of ground turkey

Salsa of your choice

Shredded cheese or your choice

Sour cream

Chips of your choice

Taco seasoning (optional)

Instructions:

Take the ground turkey meat and cook over medium to high heat until browned and cooked through. Mix this with taco seasoning if desired.

Once cooked, choose the containers of your choice to divide your precooked meal.

Place cooked taco meat, then top with salsa, sour cream, and shredded cheese.

Take your choice of chips to pair on the side. Use these to scoop up your taco meat and create the perfect taco taste in just one small bite.

Reheat and continue to eat throughout the week. Happy prepping!

Assorted produce in basket

January Produce Guide

Assorted produce in basket

January Produce Guide

Eating healthy always tastes right but is especially refreshing right after the Holiday season. We compiled a list of our favorite January produce with some classic uses and some new fun twists!

Butternut squash

Butternut Squash

Butternut squash should be one solid beige color, with no patches. As with most produce, you want to choose a butternut squash that is heavy for its size. To pick a squash with a lot of meat, look for one that has a large neck. Also, to avoid a lot of seeds choose one with a smaller bulb. Butternut squash soup is a classic for a reason, the vegetables with the chicken broth keep it a favorite. Chop up your squash and toss it with olive oil, garlic and salt and pepper and roast it until tender and you have a yummy roasted butternut squash. It also makes a yummy layer to roasted butternut squash lasagna.

Red Cabbage

Red Cabbage

Red cabbage is the classic ingredient in coleslaw, but we have a few other ideas of how you can eat it too. Braised red cabbage makes a yummy side dish. Shredded red cabbage and carrots with a vinaigrette make a visually stunning and simple salad. Try adding red cabbage to your sandwich for a fun twist and some crunch.

Grapefruit

Grapefruit

Grapefruit is such a yummy winter citrus we want to incorporate it any way we can into our meals! Grapefruit in the morning is good, grapefruit yogurt cake in the morning is great! Add grapefruit slices to a salad with some baked chicken for a fresh lunch. Grapefruit can be added to smoothies or you can use it to make homemade sparkling water.

Parsnips

Parsnips

Parsnips are a carrot shaped vegetable, that shine in the winter! When picking them from the store you want to choose one that is very white and not very large, this means the taste will be sweeter. You also want to make sure that your parsnip is extremely firm and not showing any signs of shriveling. Parsnips are yummy mashed or roasted.

Sweet Potatoes

Sweet Potatoes

Sweet potato casserole with lots of marshmallows is a classic dish, but there are also many other ways to enjoy them. Spice up your sweet potatoes by tossing them with chili powder, paprika, onion powder and roasting them in the oven until crispy. Or try adding them to a banana smoothie. For a quick dish, cook them in the microwave for about five minutes and top with butter, chicken and cheese or any combination you want, for a quick meal.

Potatoes

Potatoes

Potatoes are a favorite not only in the meme world, but also in the cooking world. For fluffy and flavorful mashed potatoes use Yukon gold or Russet potatoes. Russets are also good for baked potatoes and homemade French fries as well! Have leftover mashed potatoes? Add an egg and flour and make some potato pancakes! Red potatoes hold their shape which make them a perfect option for stews and potato salads.

Bowl of Zucchini Chips

Parmesan Zucchini Chips

Parmesan Zucchini Chips
Zucchini are nutrient dense food and anyway that we can add them into our diet is good! Lucky for us this is not hard to do because zucchini are extremely versatile and can be used in many different ways so adding them into our everyday lives is easy. Zucchini chips are a yummy snack munch on for your next party or movie night and are healthier than potato chips. We also love that we can make them fresh at home super easily and we can change the flavor depending on what we want! We have a recipe for Parmesan flavored zucchini chips with the option of making them crispy or leaving them a little soft.

Ingredients
2 large zucchini, sliced into thin circles
Salt to season (plus extra for crispy option)
Pepper to season
1 tablespoon olive oil (only for crispy option)
1 ½ cup grated Parmesan
Sauce for dipping, we recommend Marinara or Ranch

Directions

Non-crispy option
Preheat your oven to 400°
Place zucchini slices on a parchment lined baking sheet and sprinkle with salt and pepper. Top each slice with a generous amount of Parmesan cheese.
Bake for about 20 – 25 minutes or until golden brown and crisp.
Serve with a dipping sauce.

Crispy option
Preheat your oven to 245°
Spread zucchini slices onto paper towel sheets and sprinkle salt over them and wait about 15 minutes until the zucchini starts to “sweat.” Blot excess water from zucchini slices with paper towel.
Place zucchini in large bowl and add olive oil, Parmesan cheese, salt and pepper and toss together until well covered.
Place zucchini on baking sheet and bake for about 1 hour and 20 minutes, or until crispy. Be sure to check them at one hour.
Let cool before enjoying!

Apple Cinnamon Chewy Bars wrapped in Paper and Burlap String Bow

Apple Cinnamon Chewy Bars

Apple Cinnamon Chewy Bars wrapped in Paper and Burlap String Bow

Chew your way into these healthy Apple Cinnamon Chewy bars. These homemade bars are great for breakfast on-the-go or a filling snack throughout the day. Prep and snack without the guilt by giving this recipe a try!

Ingredients

1 cup whole wheat flour

1 ½ cups oats

2 tbsp ground flax (optional)

1 large apple

1 tsp cinnamon

1 tsp vanilla extract

2 eggs

½ cup milk

½ cup maple syrup

Directions

Preheat your oven to 350 degrees.

Spray a baking pan (9 x 13 for best result) with a nonstick cooking spray.

Slice apple into small pieces, and combine in a bowl with all other ingredients. Mix together well.

Place mixture and smooth out in the pan. Sprinkle additional oats as final coating if desired.

Bake for 20 minutes or until no residue sticks to fork or toothpick upon testing.

Let pan cool before cutting into bars. Serve and enjoy, or save for later.

Because Healthy Living is Essential

While price is certainly important, so is living a healthy life that will keep you both happy and active. Food Club is thrilled to offer both! With Essential Choice items, Food Club makes it easy to find healthier options at your local grocer.

With its iconic blue packaging, Essential Choice items make identifying lower fat, sugar and sodium items a snap. Along with the blue color, Essential Choice items have an active lifestyle ribbon and icons with the information you need to make great decisions.

Click here to learn more about our exclusive brands.

Healthy Banana Split

Try this healthy twist on the classic banana split.

 

Ingredients:

1 banana

2 scoops of your favorite yogurt

Optional toppings:

Raspberries

Blueberries

Almonds, cashews, or walnuts

 

Directions:

Slice your banana down the middle so that it looks like an open boat. Fill with yogurt. Top with your favorite toppings. Enjoy!

Healthy Food Sampling at Macey’s Tooele

Saturday April 14th, Utah State University Extension Food $ense will be sampling veggies with a healthy ranch dip. Stop by the Tooele Macey’s between 10:00 am and noon to try this delicious recipe and discover how easy it is to make a healthy veggie dip.

This is part of a monthly healthy food sampling program that occurs the second Saturday of each month. The program is a partnership with Utah State University Food $ense and Live Fit Tooele County, a program of the Tooele County Health Department.

Healthy Office Snacking

 

Working in an office is amazing! You have co-workers, your own work station and so much more but sometimes it is hard to keep your resolutions and eat healthy because the options aren’t available. Don’t worry though because we have the solution to help make your resolutions a reality. Below is a list of items you can get at our stores to keep your office snacking healthy!

  • Fresh Cut Fruit
  • Fresh Farms Mixes
  • Almonds
  • Cashews
  • Assorted Nuts
  • Protein Bars
  • Fruit Leather
  • And so much more!

Come in today to help make your resolutions a reality!