April 6, 2017
Did you know UFCW members make many of the ingredients that go into a tasty burrito? Mission Foods Tortillas, Hanover black beans and vegetables, and many of our favorite chicken, beef, and pork brands are all made by UFCW members around the country. Thanks, guys!
What are some of your favorite burrito fillings?
Burritos are incredibly versatile and can take you from breakfast, lunch, and dinner depending on what you put in them. Experiment with using leftovers as burrito filling to take to work the next day, or try out burritos for breakfast as a protein-packed way to get your day started on the right foot.
Want to save time in the morning? Dice your onions and green peppers the night before and store in the fridge until you need them.
Makes: 4 Servings
4 eggs (large )
1/8 cup canned corn (drained, or 2 tablespoons frozen corn)
1 tablespoon milk
1/8 cup green peppers (or about 2 tablespoons, diced)
1/4 cup onions (chopped)
1 teaspoon mustard
1/4 teaspoon garlic powder
nonstick cooking spray
4 flour tortillas (large size)
1/4 cup salsa
1. In a large mixing bowl, blend eggs, corn, milk, green peppers, onions, mustard, and garlic for 1 minute with a fork until eggs are smooth.
2. Heat a skillet over medium heat. Coat with nonstick cooking spray.
3. Cook egg mixture, stirring from time to time, until eggs are firm and cooked through.
4. Wrap tortillas in a paper towel and microwave for 20 seconds until warm. Be careful when unwrapping the tortillas since they may be hot. Tortillas can also be placed in a skillet over low heat for 20-30 seconds or until warmed.
5. Spoon cooked eggs evenly into the tortillas.
6. Serve each burrito topped with 2 tablespoons of salsa.
Recipe source: https://whatscooking.fns.usda.gov/
March 24, 2017
We really love all the resources the USDA put together for this year’s National Nutrition Month and wanted to pass along a few of our favorite tips from their “Meeting Your MyPlate Goals on a Budget” guide (click here to download the PDF) on how to eat a balanced, healthy diet without breaking the bank.
1. Give brown rice a try as a way to incorporate more healthy grains.
At just 10 cents and 100 calories per serving, brown rice is a great choice for your wallet and your health.
New to whole grains? Buy the whole-grain version of the grains you already love. You can find whole grain cereal, rice, pasta, bread, crackers, tortillas, and more. To get your family used to the more wholesome taste, start by mixing them together — like half brown rice and half white rice.
Cooked whole grains like brown rice can be stored in the fridge for 3-5 days or frozen for up to 6 months. Make a big batch over the weekend or whenever you have the most time. Then use with your meals all week long. Just add a small amount of water to add moisture when reheating.
Whole grains that contain fiber can keep you full for longer — so you may not need to cook or serve as much to begin with!
2. Choose lean proteins like eggs or beans.
At just 15 cents per egg, eggs are one of the most affordable sources of high-quality protein. One egg contains 6 grams of protein and varying amounts of 13 essential vitamins and minerals — all for about 70 calories. Studies suggest that healthy individuals can enjoy an egg a day without increasing blood cholesterol levels.
3. Looking for potassium? Think potatoes.
At about 19 cents per serving, potatoes are the largest, most affordable source of potassium in the produce department. They have even more potassium than a banana!
Most Americans are not meeting the recommended amount of potassium per day — and that’s a big deal. Potassium can help lower blood pressure and may decrease chances of kidney stones and bone loss.
4. Substitute lower fat dairy for healthier recipes
Addicted to cream cheese? Ask if your grocery store carries Neufchâtel cheese, which has about 1/3 of the fat. Non-fat plain yogurt is also versatile and can be used in a wide range of recipes. Try substituting it for mayonnaise in egg salad or in this recipe for Quick and Easy Baked Potato Salad:
QUICK AND EASY BAKED POTATO SALAD
Large bowl • Measuring cups • Measuring spoons • Microwave-safe dish with lid • Mixing spoon • Sharp knife
1½ pounds red potatoes
1 cup non-fat plain yogurt
cup minced red onion
½ cup shredded reduced-fat Cheddar cheese
¼ cup snipped fresh chives
3 tablespoons real bacon bits or pieces
¼ teaspoon salt
Freshly ground pepper to taste
Chopped fresh parsley, optional
1. Place whole potatoes (do not poke) into microwave-safe dish.
2. Cover dish. (If covering dish with plastic wrap, poke small hole in plastic).
3. Microwave on high for 10 to 12 minutes depending on strength of microwave.
4. Use oven mitts or a towel to remove dish from microwave; carefully remove cover from dish due to steam build-up and let cool.
5. Cut potatoes into bite-size pieces and place in a large bowl with remaining ingredients; stir well to mix.
CHEF’S NOTES • This salad may be served right away, but is best if refrigerated for at least one hour to allow flavors to blend.
March 3, 2017
Spring is just around and the corner, making March the perfect time of year to refocus on eating right, getting healthy, and chasing away those winter blues. We know how hard it can be to balance work with all the demands of your life and still stay focused on your nutrition, but eating healthier foods doesn’t have to be a chore. Throughout the month, we’ll be sharing tips with you to make it easier to stay excited and engaged, and help get you on track to a better you and a better life.
Food, Nutrition and Health Tips from the Academy of Nutrition and Dietetics:
Plan what you’re going to eat
Before you head for the grocery store, plan your meals and snacks for the week. Review recipes for what ingredients are needed. Check to see what foods you already have and make a list of what you need to buy. If you are having trouble coming up with ideas, try checking what’s on sale in the produce and meat departments and look up recipes that feature those ingredients.
When you shop with a list, you will be less likely to buy extra items that are not on it.
Decide how much to make
Making a large batch by doubling a recipe is an easy way to save time in the kitchen and try to stretch your budget even further. Extra portions can be used for lunches or meals later in the week, or freeze leftovers in individual containers for future use on nights when you don’t have time to cook. Plus buying larger quantities of each ingredient can help you save money by taking advantage of cheaper bulk prices.
Shop for foods that are in season
Fresh fruits and vegetables that are in season are usually easier to get and may be a lot less expensive. Just remember that some fresh fruits and vegetables don’t last long. Buy small amounts at a time to avoid having to throw away spoiled produce.
Try canned or frozen produce
At certain times of the year, frozen and canned fruits and vegetables may be less expensive than fresh. For canned items, choose fruit canned in 100% fruit juice and vegetables with “low sodium” or “no salt added” on the label.
Focus on nutritious, low-cost foods
Certain foods tend to be less expensive, so you can make the most of your food dollars by finding recipes that use the following ingredients: beans, peas, and lentils; sweet or white potatoes; eggs; peanut butter; canned salmon, tuna or crabmeat; grains such as oats, brown rice, barley or quinoa; and frozen or canned fruits and vegetables.
Watch portion sizes
Eating too much of even lower cost foods and beverages can add up to extra dollars and calories. Use smaller plates, bowls and glasses to help keep portions under control. Fill half your plate with fruits and vegetables and the other half with whole grains and lean meat, poultry, seafood or beans. This is an easy way to eat a balanced meal while controlling portions and cost. To complete the meal, add a glass of fat-free or low-fat milk or a serving of fat-free yogurt for dessert.
Make your own healthy snacks
Convenience costs money, so many snacks, even healthy ones, usually cost more when sold individually. Make your own snacks by purchasing large tubs of low-fat yogurt or cottage cheese and dividing them into one-cup containers. For trail mix, combine nuts, dried fruit and whole grain pretzels or cereal; store small portions in airtight containers. Air-popped popcorn and whole fresh fruits in season also tend to cost less compared to prepackaged items.
Cook more, eat out less
Many foods prepared at home are cheaper and more nutritious. Also, convenience foods like frozen dinners, pre-cut vegetables and instant rice or oatmeal will cost you more than if you make them from scratch. Go back to basics and find a few simple and healthy recipes that your family enjoys.