Meijer Healthy Living gives you trusted advice and information about the products and foods available in our stores and how they can be part of a smart and healthy regimen that truly makes a difference in your life.

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Kristen Johnson, RD, Meijer Healthy Living Manager

Visit www.meijermealbox.com for more recipes and weekly menu planner

 

"How to Build a Better Lunch on a Budget"

 

*Prices vary by market area and are based on the product's cost per unit

 

Peanut Butter-Apple Wrap

Makes 1 serving

 

2 tbsp. Krema Peanut Butter (NuVal™ Score 51)- $0.19

½ apple, sliced (NuVal™ Score 96)- $0.39

1 Meijer Multigrain Tortilla (NuVal™ Score 27)- $0.25

1 tbsp. Meijer Honey- $0.24

Sprinkle of Cinnamon- $0.10

 

For a new twist on an old favorite, layer peanut butter and apples slices on a whole wheat wrap. Sprinkle with honey and cinnamon. Roll it up and you're ready to go. Have for breakfast or lunch. 

 

Serve with:

½ cup Baby Carrots (NuVal™ Score 99)- $0.42

1 cup Meijer Fat-Free Milk (NuVal™ Score 91)- $0.24

 

Total Cost: $1.83

 

Very Veggie Soup

Makes 1 serving

 

1 cup Campbells' Select Harvest Minestrone Soup (NuVal™ Score 57)- $1.00

1/2 cup Meijer Frozen Green Beans (NuVal™ Score 100)- $0.16

 

Heat soup and green beans together and pack in a thermos. 

 

Serve with:

¼ cup Whole Grain Goldfish Crackers (NuVal™ Score 28)- $0.36

1 stick of Meijer Reduced Fat String Cheese (NuVal™ Score 22)- $0.36

 

Total Cost: $1.88

 

Chicken and Vegetable Pasta Salad

Makes 1 serving

 

1 cup Barilla Pasta Plus Penne pasta, cooked (NuVal™ Score 91)- $0.70

1/2 cup Meijer frozen Florentine Style Vegetables (broccoli, carrots, cauliflower), thawed- $0.31

1/4 cup cooked chicken, cut in bite size pieces (Meijer rotisserie chicken) (NuVal™ Score 39)- $0.49

2 tbsp. Wishbone light Italian dressing- $0.14

 

Combine all ingredients and toss to coat.

 

Serve with:

½ peach, sliced (NuVal™ Score 93)- $0.34

 

 

Total Cost: $1.98

 

Lunchbox Taco Salad

Makes 1 serving

 

1 cup shredded romaine lettuce (NuVal™ Score 100)- $0.50

1/4 cup chopped tomato (NuVal™ Score 93)- $0.26

2 tbsp. Meijer shredded 2% milk reduced fat cheddar cheese (NuVal™ Score 23)- $0.37

1/2 cup Meijer Whole Grain Tortilla Chips (NuVal™ Score 27)-  $0.31

1/4 cup Meijer Gold Mild Three Bean with Roasted Corn Salsa (NuVal™ Score 42)- $0.26

 

In a plastic container big enough to use as a bowl toss together lettuce and tomato. Pack crumbled tortilla chips, salsa and shredded cheese in separate small containers. Top salad with crumbled tortilla chips, shredded cheese and salsa.

 

Serve with:

1 banana (NuVal™ Score 91)- $0.24

 

Total Cost: $1.94

 

Beef & Cheese Pinwheels

Makes 1 serving

 

2 tbsp. Meijer Neufchatel 1/3 less fat cream cheese (NuVal™ Score 23)- $0.27

1 Meijer Multigrain Tortilla (NuVal™ Score 27)- $0.25
3 slices Markets of Meijer Seasoned Roast Beef- $0.99

1 handful baby spinach leaves  (NuVal™ Score 100)- $0.32

Spread cream cheese evenly over one side of tortilla. Place deli roast beef over cheese and place spinach leaves over beef. Roll up tightly and cut roll crosswise into 8 slices. Pack in an airtight container or plastic bag for an easy lunch box meal.    

 

Serve with:

1 box of mini raisins (NuVal™ Score 91)- $0.16

 

Total Cost: $1.99

 

"Breakfast Ideas for Back to School"

 

Honey Flax Bars

Serves 8

 

Ingredients:

 

1 cup Meijer Naturals Old Fashioned Rolled Oats

¼ cup slivered almonds

¼ cup sunflower seeds

2 tbsp. flaxseeds

1 cup Meijer Crisp Rice Cereal

1/3 cup dried apricots, chopped

1/3 cup raisins

¼ cup creamy almond butter

1/8 cup pure cane sugar

¼ cup honey

½ tsp. vanilla extract

1/8 tsp. salt

 

Directions:

 

1. Preheat oven to 350 degrees F. Coat an 8-inch square pan with cooking spray.
2. Spread oats, almonds, sunflower seeds, and flaxseeds on a baking sheet.  Bake for 10 minutes or until oats and nuts are slightly toasted.  Transfer to a large bowl and add cereal, apricots, and raisins; toss to combine. 
3. Combine almond butter, sugar, honey, vanilla, and salt in a small saucepan. Heat over medium-low heat, stirring frequently, for 3-4 minutes or until the mixture bubbles.
4. Immediately pour the almond butter mixture over the dry ingredients and mix well with a spoon. Transfer to prepared pan and press mixture down firmly to make an even layer.  Refrigerate until firm, about 30 minutes and cut into 8 bars.

 

Nutrition Information (per serving): Calories 244, Fat 10 g, Cholesterol 0 mg, Sodium 74 mg, Carbohydrate 38 g, Fiber 3 g, Protein 5 g

 

Breakfast Cobbler
Makes 4 servings

 

Ingredients:

4 medium-sized Michigan apples, peeled and sliced
¼ cup honey
1 tsp. ground cinnamon
1 tbsp. trans fat free margarine, melted
2 cups Bare Naked FIT Vanilla, Almond Granola

Directions:

1. Place apples in a crock pot and stir in remaining ingredients. Cover and cook on low 7-9 hours or on high 2-3 hours. Serve hot with nonfat milk or yogurt.   

 

Nutrition Information (per serving): Calories 350, Fat 5 g, Cholesterol 0 mg, Sodium 98 mg, Carbohydrate 55 g, Fiber 5 g, Protein 5 g

 

Oatmeal Pancakes

Makes 10 Pancakes

 

Ingredients:

 

2 tbsp. soymilk

3 eggs

1 cup rolled oats

½ cup Meijer Unsweetened Applesauce

½ tsp. vanilla extract

½ tsp. cinnamon

½ tbsp. Meijer Extra Virgin Olive Oil

 

Directions:

 

1. Mix all ingredients except oil in a blender until smooth.  (Add more milk for creamier batter).
2. Pour into large bowl and mix in chopped bananas or fruit of choice.  Pour 1/3 cup batter per pancake onto hot, oiled griddle.
3. Cook until bubbles form, then flip. Serve topped with fresh fruit, applesauce, and 100% maple syrup. 

 

Nutrition Information (1 Pancake): 98 calories, Fat 2 g, Cholesterol 51 mg, Sodium 75 mg, Carbohydrate 15 g, Fiber 2 g, Protein 5 g

"How to Build a Better Tailgate"

 

Greek Burgers

Serves 4

 

Ingredients:

 

1 lb. lean ground beef

¼ cup feta cheese

1 cup spinach, chopped

Salt and pepper

 

Tzatziki Sauce:

 

1- 6 oz. container plain non-fat Greek yogurt

2 tbsp. fresh lemon juice

½ tsp. garlic powder

½ tsp. dried oregano

2 tbsp. diced cucumber

Salt and pepper to taste

 

Mix tzatziki sauce ingredients together.

 

Directions:

 

1. Mix together ground beef, feta, spinach, and salt and pepper.
2. Form beef mixture into small burgers or sliders and grill for 3-4 minutes per side for medium to medium rare. 
3. Top with tzatziki sauce and serve on whole- wheat hamburger bun (optional).

 

Nutrition Information: Calories 247, Fat 12 g, Cholesterol 75 mg, Sodium 151 mg, Carbohydrate 4 g, Fiber 1 g, Protein 25 g

 

Homemade Barbecue Pulled Chicken

Serves 8

 

Ingredients:

 

1 (8 oz.) can tomato sauce

1 (4 oz.) can chopped green chilies, drained

3 tbsp. apple cider vinegar

2 tbsp. honey

1 tbsp. smoked paprika

1 tbsp. tomato paste

1 tbsp. Worcestershire Sauce

2 tsp. dry mustard

1 tsp. cayenne pepper

½ tsp. salt

2 ½ lbs. boneless, skinless chicken thighs

1 small onion, chopped

1 clove garlic, minced

 

Directions:

 

1. In a 6-quart slow cooker, stir together tomato sauce, chilies, vinegar, honey, paprika, and tomato paste, Worcestershire Sauce, mustard, and cayenne pepper until smooth.
2. Add chicken, onion, and garlic and stir to combine.
3. Put the lid on and cook on low for about 6 hours until the chicken can be pulled apart with a fork. 
4. Tranfer chicken to a cutting board and shred with a fork.  Return the chicken to the sauce, stir well and serve on a whole- wheat bun with sliced avocado. 

 

Nutrition Information: Calories 350, Fat 13 g, Cholesterol 68 mg, Sodium 500 mg, Carbohydrate 38 g, Fiber 5 g, Protein 25 g

 

 

Avocado and Black Bean Salad

Serves 6

 

Ingredients:

 

1/4 cup Meijer Extra Virgin Olive Oil

2 tbsp. rice wine vinegar

¼ tsp. dried oregano

¼ tsp. Meijer Sea Salt

¼ tsp. cumin

1 avocado, peeled, pitted, and cut into bite-size pieces

1 cup Uncle Ben's Ready Whole Grain Brown Rice

½ cup Meijer Organics Canned Black Beans, rinsed and drained

1 large Homegrown Roma Tomato, seeded and diced

1 Homegrown Green Onion, sliced

 

Directions:

 

1. Whisk oil, vinegar, oregano, salt and cumin in large bowl.  Add avocado and toss gently to coat.
2. Add rice, black beans, tomato, and green onion; toss gently to mix.  Season to taste with salt and pepper. 
3. Serve with Meijer Whole Grain Tortilla Chips. 

 

Nutrition Information: Calories 304, Fat 10 g, Cholesterol 45 mg, Sodium 780 mg, Carbohydrate 24 g, Fiber 3 g, Protein 25 g

You can learn more about Meijer Healthy Living at http://www.meijermealbox.com/healthy-living