Tag Archives: Healthy

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!

10 Tips to Healthy Eating with Kids

Parents know that getting kids to eat healthy is a battle but the dinner table should not be a place of stress. We are here with ten tips to try out in your quest for healthy eating with kids.

  1. Be the leader: It is a known fact that children are observant. They want to be like mom and dad. That crosses over into eating. If you want your kids to eat healthy then be the example for them. Choose the carrot stick over the french fry and your kids will more than likely follow.
  2. Repeat, Repeat, Repeat: Make healthy options consistent in your home. Include them with every meal and have them easily accessible for any quick snack.
  3. Don’t make vegetables negative: Be careful with how you talk about healthy options. Make them something they want to eat instead of need to eat. Vegetables and fruit should not be a box you need to check. Use positive, fun words when talking about it.
  4. Involve kids in making food: Kids like to get their hands in on the action. Let them help you with meal prepping. It is a great time to educate your kids on how to cook and why we eat the variety of foods we eat.
  5. Start their day healthy: Get rid of the sugared cereal for breakfast. When you start your day with a healthy breakfast option you are more likely to eat healthy the rest of the day. Same goes for kids :).
  6. Make it fun: Get creative with your fruits and vegetables by making an activity out of it. Use cookie cutters to make them into fun shapes. Create pictures out of various foods. Come up with creative names for each food. A kid may be more excited to eat a magic wand carrot than a plain carrot stick.
  7. Have patience: Your children may not love fruit and vegetables at first but give them time. Children’s taste buds are still forming as they grow so they are very likely to change the things they like. Just keep promoting healthy options and they may end up being their favorites.
  8. Let them grow: If you can, plant a small backyard garden and have your children help nurture the plants and watch them grow. Kids will be fascinated with the process and will excite them to try out their creations.
  9. Prep healthy snacks: Take time to make healthy snack bags. Place them on the lowest shelf of your fridge or pantry so they are easy to grab for little hands.
  10. Hide and seek: You always want to make sure your children are seeing the healthy options they eat but occasionally use recipes that allow you to hide vegetables in your meals.