July/August 2010 |Volume 44

Go GreekSummer Wrap & RollPizza Gri l l in’Lunchbox Lessons

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Nutrition and Wellness Advice ContentsAsk a Weis DietitianFeatures

Recipes

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Lunchbox Lessons

Go Greek

Pizza Grillin ̕

Summer Wrap & Roll

Chicken Soft Taco

Chicken Gyro with Tzatziki

BBQ Chicken Pizza

Fig & Onion Pizza

Margherita Pizza

Summer Roll-Up with Spicy Peanut Sauce

What is the kosher diet and is there a health benefit associated with it?

The kosher diet encourages dietary practices compliant with Jewish religious beliefs. The specific guidelines of a kosher diet relate to the foods that can be eaten and in what combination and how animals are processed for consumption. Additionally, food handling practices require use of separate utensils, cooking surfaces and serving-ware for meat and dairy meals.

Food products certified as kosher are labeled on their packaging. Here are some examples of kosher symbols: .

Additional labels may indicate whether the product is meat, dairy or pareve (pareve foods contain neither meat nor dairy). For example:

– Foods containing dairy, will frequently have a “D” or the word dairy near the kosher symbol. – Foods containing meat may have the word meat near the symbol.– Foods that are pareve may have the word pareve or parve near the symbol. Kosher symbols may also prove useful to individuals with food intolerance. For example

looking for the letter “D” or the words pareve or parve, in addition to a review of the ingredients, can help an individual with lactose intolerance avoid dairy foods.

While scientific evidence cannot confirm that kosher foods are always healthier foods, a recent Mintel survey found just 15 percent of individuals purchase kosher foods for religious reasons, 62 percent purchase for quality reasons and 51 percent for their perceived health benefits. It's best to read all food labels thoroughly before making food choices.

– Richard

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09Send us your nutrition questionsmail: Weis Healthy Bites™

1000 S. 2nd Street, PO Box 471 Sunbury, PA 17801email: healthybites@weismarkets.comwebsite: www.weismarkets.com/healthybites

Weis Markets’ Team of Registered DietitiansBeth Stark, RD, LDN • Karen Buch, RD, LDN • Mandy Rother, RD, LDN

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Equip your kids with a packed lunch that will power them through the busy school day. These easy lunchbox suggestions will save you time and help start the school year off right.

Map Out the Week AheadInvolve your child in the weekly lunch planning

and preparation. Using easy-to-manage ingredients like Flatout Flatbread®, kids of all ages can play the role of chef. Kids can simply stuff them with an assortment of their favorite ingredients, roll it up and go. Flatout Flatbread® Healthy Whole Grain are made with 100% Stone Ground Whole Wheat and supply an excellent source of fiber from whole grains to fuel the body and mind for long-lasting energy, appetite control and academic performance. All Healthy Grain varieties also bear the Whole Grain Stamp.

Here are three ways to get rollin’:1. Wrap ‘em with fat-free refried beans, salsa and

shredded cheese.2. Roll ‘em with hummus, lettuce, tomato and

feta cheese.3. Stuff ‘em with lean turkey, pre-washed greens

and vinaigrette.

Choose Tummy-Pleasing ProteinThe combination of whole grains plus protein is

the key to a satisfied tummy. Select lean protein choices like tuna or chicken that kids won’t be tempted to trade away. Bumble Bee® Premium 98% Fat-Free Chicken Breast supplies 13 grams of protein per two-ounce serving and less sodium than deli meats. For tuna with pizzazz, try Bumble Bee Sensations® lightly marinated tuna medleys in Sundried Tomato and Basil or Spicy Thai Chili flavors. Serve with whole

grain crackers or celery sticks for kids that prefer some crunch at lunch.

Serve Tradition with a TwistA PB&J sandwich is a long-standing lunchbox

favorite, but did you know it’s also jam-packed with fiber, healthful fats and protein? This school year, build an even better PB&J with Naturally More™, a unique peanut butter spread that’s enhanced with ALA plant-based omega-3s from ground flaxseeds, flaxseed oil and wheat germ. Each smooth and creamy serving also supplies a greater amount of protein and fiber than traditional peanut butter with less fat and sugar. Serve Peanut Butter or Almond Butter varieties with sliced bananas, whole fruit preserves and a pinch of cinnamon.

Consider “Packability”Your child’s lunchbox has miles to travel between

home and the lunch table. Pack foods that travel well like perfectly portioned low-fat string cheese, applesauce, fruit cups or Frito-Lay® 100 Calorie Mini Bites. Munchable whole grain varieties like SmartFood® White Cheddar Cheese Popcorn and Sunchips® Multigrain Snacks offer a healthier alternative to other crunchy snacks without sacrificing the fun.

Make Water SportyIf your kids only drink when thirsty, chances

are they aren’t getting enough fluid throughout the school day. Thirst can be a sign that mild dehydration has already set in. Encourage your child to stop by the water fountain and sip on water or low-fat milk at lunch. For a blast of fun and a cool way to hydrate, pack an 11-ounce Deer Park® Brand Natural Spring Water Aquapod™ with lunch.

www.bumblebee.com

www.flatoutbread.com

www.frito-lay.com

www.naturallymore.com

www.deerparkwater.com

Chicken Soft TacosPrep. Time: 15 minutesServes: 2

Ingredients1 (5-ounce) can Bumble Bee ® Premium

98% Fat-Free Chicken Breast, drained3 Tbsp. non-fat Greek-style yogurt or Weis

Quality Light Sour Cream½ tsp. Weis Quality Chili Powder½ tsp. ground cumin½ tsp. Weis Quality Garlic PowderSalt and freshly ground pepper to taste2 Flatout Flatbread ® Healthy Whole Grain

White Flatbreads½ cup romaine lettuce, shredded2 Tbsp. Weis Quality Cheese Mexican Style

Fancy Shredded-Made with 2% Milk2 Tbsp. Weis Quality Salsa-Mild

Combine chicken and next 5 ingredients in a smal l bowl. Place chicken mixture, lettuce and cheese in the center of the flatbread and roll t ightly; securing with aluminum foil or plastic wrap. Pack salsa separately to be used on the side. Don’t forget the icepack. Rec ipe Note: I f des i red, rep lace ch icken with equal amounts of chunk l ight tuna or 1 cup of rinsed and drained black beans.

Nutrition Facts per serving: 250 calories; 7 g fat; 3 g saturated fat; 0 g trans fat; 40 mg cholesterol; 800 mg sodium; 26 g carbohydrate; 8 g fiber; 8 g sugar; 26 g protein; 15% DV vitamin A; 15% DV calcium.

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Greek cuisine is a celebration of time-honored traditions, rich variety and quality ingredients. Greece is known for its Mediterranean eating style that helps reduce risk of chronic disease and promote longevity. Try adding authentic Greek flavor to your meals with these key ingredients.

GrainsGreek meals are centered on grains like crusty bread

and pasta that complement other staples such as beans, olives, cheeses and fresh ingredients like greens, lemons, herbs, dates and figs. To introduce Greek cuisine into your diet, start with familiar ingredients layered with ethnic flavors. Build your own Greek-inspired meals around new Ronzoni® Garden Delight™. These vibrantly colored pasta noodles come in a variety of shapes and they're made with a blend of dehydrated carrots, spinach and tomatoes. Each serving also provides four grams of fiber from semolina wheat.

Greek YogurtGreek yogurt is featured in a variety of Greek recipes

as an accompaniment to savory main dishes, a dip or spread for pita bread and vegetables or as the finishing touch to honey-drizzled desserts. Made from cow’s milk, Yoplait® Greek yogurt is strained during preparation to remove the liquid, or whey, from the finished product. It has a thicker and creamier texture than regular yogurt and provides double the protein. It’s also an excellent source of calcium and vitamin D and is fat free. Available in Strawberry, Plain, Blueberry and Vanilla Honey. Try using it in this recipe for traditional Greek cucumber sauce called tzatziki (pronounced "TAT-ziki").

HummusGreeks celebrate food in its simplicity and make fresh

ingredients a priority. Sabra Go Mediterranean® Hummus is an artful blend of olive oil, pureed fresh chickpeas,

lemon, sesame tahini, garlic and authentic Mediterranean herbs and spices. Savor the velvety texture as a healthful sandwich spread or a dip for pita triangles, vegetables or whole grain crackers. Just two tablespoons supplies a good source of fiber. Take your taste buds on an adventure with flavors like Supremely Spicy, Spinach Artichoke and Greek Olive.

PitaHand-shaped artisan pita bread serves as the wrapper

of a traditional Greek sandwich, called a gyro (pronounced “YEAR-oh”). Family-owned Atie’s Bakery has been baking specialty bread products like pocket pita bread for over 20 years. Atie’s White, Wheat, Sesame and Onion Pitas are made using natural ingredients and baked in a brick-oven for an authentic taste in every bite. Try this classic Greek pairing of hummus and pita using baked pita chips:

1. Slice one Atie’s Bakery Pita Pocket into triangles.2. Spray lightly with olive oil cooking spray.3. Sprinkle with oregano and garlic powder. 4. Bake on a cookie sheet at 300°F until brown

and crispy.

Feta CheeseFeta is a white, crumbly, rindless cheese with a

strong presence in Greek cuisine. You may find it packaged as crumbles or in a block for slicing. Athenos® Natural Feta Cheese is incredibly versatile and adds a distinctive tangy flavor to chicken, wraps, pasta dishes, eggs and most famously–salads. The classic Greek salad combines baby greens with rich kalamata olives, plum tomatoes, cucumber, red onion and a sprinkling of feta. The finishing touch is often an oil-based vinaigrette or extra-virgin olive oil. Athenos® Natural Feta Cheese is also available in Tomato Basil, Reduced Fat and Garlic and Herb varieties.

www.yoplaitgreek.com

www.ronzonigardendelight.com

www.weismarkets.com

www.sabra.com

www.athenos.com

Nutri-Fact: Did You Know? Tzatziki is a popular Greek condiment

and dip made with Greek yogurt, cucumber and garlic.

Chicken Gyro with TzatzikiPrep. Time: 15 minutesCook Time: 20 minutesServes: 4

IngredientsChicken Gyro1 tsp. Weis Quality Extra Virgin Olive Oil½ clove garlic, minced ½ tsp. Weis Quality Dried Oregano2 (4-5 ounce) chicken breasts, cubedSalt and freshly ground pepper to taste1 cup romaine lettuce, chopped1 medium tomato, chopped1/3 cup red onion, thinly sliced4 Atie’s Bakery Wheat Pitas½ cup Athenos® Reduced-Fat Feta Cheese

Tzatziki Sauce¾ cup Yoplait ® Greek Plain Yogurt½ medium cucumber, peeled, seeded

and finely chopped2 tsp. fresh lemon juice1 clove garlic, minced Salt and pepper to taste

Simmer olive oil, garlic, oregano, sa l t and pepper in a sma l l heavy saucepan over medium heat unt i l f ragrant; about 2 minutes. Add chicken to the pan and cook unt i l browned and ju ices run clear, about 8-10 minutes. Remove chicken from heat and set aside.

Meanwhile, combine all ingredi-ents for tzatziki sauce in a small bowl. Stir gently to blend and set aside.

Warm pitas in a dry skil let over medium-heat for 2-3 minutes and, without sl icing, fill each pita with ¼ of ingredients. Fold pita in half and serve with sauce.Nutrition Facts per serving: 220 calories; 6 g fat; 2 g saturated fat; 0 g trans fat; 35 mg cholesterol; 440 mg sodium; 23 g carbohydrate; 3 g fiber; 5 g sugar; 20 g protein; 20% DV vitamin C; 15% DV vitamin A; 15% DV calcium.

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Pizza Grillin Whether you’re entertaining a crowd or just looking for a quick weeknight meal, order up a pizza—hot off your own patio grill. Grilling over an open f lame with endless topping combinations adds up to unbeatable flavor!

Pizzeria-Style CrustPizza perfection starts with the right crust–

one that grills up crispy on the outside and chewy on the inside. International Fabulous Flats™ Stone-Baked Original or Multigrain Pizza Crusts are hand-stretched and baked on a stone hearth to deliver the authentic flavor of an Italian-style crust in every bite. Thin-crust pizzas grill quickly and allow the cheese and other toppings to heat completely. Explore other crust options with thicker International Fabulous Flats™ Tandoori Naan in Original or Whole Wheat.

Tantalizing ToppingsTop your grilled pizza with a high quality

cheese. Cabot® Vermont 50% Reduced Fat Sharp Cheddar adds incredible flavor with half the fat and all of the melt-a-bility of traditional cheeses. Sharp cheddar is the perfect pizza cheese to combine with red onions, lean ham and pineapple or this BBQ Chicken Pizza recipe. Topping combinations are limited only by your imagination. Remember to handle reduced-fat cheese straight from the refrigerator for best results when slicing or shredding.

Visit the produce section for plenty of fresh pizza topping ideas like summer squash, mushrooms, bell peppers, baby spinach or vine-ripened tomatoes. Tomatoes ripened fully on the vine are juicier and more flavorful than tomatoes harvested when green. Experts also agree eating a diet containing potassium-rich foods like tomatoes may help naturally control blood pressure. Savor the sweetness of vine-ripened tomatoes in this recipe for Margherita Pizza.

Finishing TouchesAdding a light sprinkling of seasonings is

the final step to create your grilled pizza. Whether you’ve dreamed up a distinctive southwest- style pizza or an Italian classic, The Spice Hunter® all-natural gourmet herbs and spices supply a flavor boost without adding salt or calories. Choose Mexican or Italian Salt-Free Seasoning Blends, Granulated Garlic, Basil Leaves, Crushed Red Chili Peppers and more.

Tools of the TradeGrill like a pro with new Reynold’s Wrap®

Foil for the Grill. Use foil to prevent pre-baked pizza crusts or pizza dough from sticking to grill grates. If cooking zucchini, mushrooms, peppers or onions over the grill before topping your pizza, heavy-duty foil will prevent veggies from falling through the grates – plus at 18 inches wide it’s the perfect width to cover the entire grill.

It’s pizza grillin’ time!1. Clean and spray outdoor gri l l grates with

non-stick cooking spray, or cover gri l l grates with Reynold’s Wrap® Foil for the Gri l l. Preheat gri l l to 350 º F.

2. Spread crust evenly with a thin layer of toppings. Transfer carefully to the pre-heated gri l l.

3. Grill for 5-8 minutes–monitor closely to prevent charring. 4. Slice and enjoy your freshly gri l led pizza!

www.reynoldswrap.com

Shown: BBQ Chicken Pizza

Shown: Classic Margherita Grilled Pizza

Fig & OnionPizzaServes 2

International Fabulous Flats™ Whole Wheat Tandoori Naan

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½ medium onion, sliced and caramelized

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½ cup dried mission figs, chopped

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+3 slices reduced-fat

swiss cheese

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The Spice Hunter ® Italian Seasoning

(www.spicehunter.com)

MargheritaPizzaServes 6

International Fabulous Flats™ Stone-Baked Pizza Crust

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¾ cup Weis Quality Pizza Sauce

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6 ounces Weis Quality Part-Skim Mozzarella, sliced

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2 medium vine-ripened tomatoes, sliced

(www.westmorelandsales.com)

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The Spice Hunter ® Basil Leaves or fresh basil to taste

BBQ ChickenPizzaServes 6

International Fabulous Flats™ Multigrain Pizza Crust

(www.fabulousflatbreads.com)

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¾ cup Weis Quality BBQ sauce

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½ lb. cooked, diced chicken breast

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1 medium green bell pepper, chopped and lightly sautéed

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1 cup shredded Cabot ® Vermont 50% Reduced Fat

Sharp Cheddar(www.cabotcheese.com)

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Sandwich wraps and roll-ups are the perfect no-cook meal solution for summertime. They’re light, ultra-easy to prepare and transport and can be loaded with the freshest seasonal ingredients.

Nutrition under WrapsTraditional flour tortilla wraps may contain up to 200 calories before

adding any fillings. For a wrap that’s as good for you as the healthful ingredients inside, choose new La Tortilla Factory® Smart & Delicious™ Tortillas and SoftWraps™. With the taste and texture of a traditional tortilla, 100 Calorie 100% Whole Wheat Tortillas bear the Whole Grain Stamp with 20 grams of whole grains and eight grams of fiber per serving. They're also 98 percent fat free and supply omega-3s from ground flaxseeds. You can also find La Tortilla Factory® tortillas in Hand Made Style Corn and Low Carb and SoftWraps™ in Extra-Virgin Olive Oil, Tomato Basil and Multi-Grain varieties.

Fabulous FillingsVietnamese summer rolls are traditionally made by stuffing rice paper

with lean chicken, pork or shrimp and fresh bean sprouts, cabbage, carrots, ginger, fresh basil, parsley or mint. Flour tortillas are an easy substitution for rice paper. Summer rolls are a snap to make and pre-roasted or grilled Perdue® Short Cuts® Carved Chicken or Turkey Breast Strips make it even easier! Made with 100% Perdue® white meat, seasoned and recipe-ready Short Cuts® are a shortcut ingredient for salads, pizza, wraps or pasta.

Sensational SaucePeanut butter has countless uses in the kitchen as a thickener for soups

and sauces or a rich base for savory dips and spreads. Crazy Richard’s 100% Natural Creamy and Chunky Peanut Butter is made from gently roasted peanuts without added sugar or salt so the wonderful peanut flavor shines through. Expand your horizons with this recipe for Thai-inspired spicy peanut sauce. Use it in stir-fry dishes or as a dip for grilled chicken skewers.

Simply ExoticWrap up something exotic–like sushi–using Annie Chun’s® All Natural

Asian Cuisine Sprouted Brown Rice or Sticky White Rice Sushi Wraps. Each kit includes the wraps, rice bowl and soy sauce you need to wrap and roll your very own sushi. Sushi wraps are made with nori, toasted sheets of seaweed. Nori sheets are first filled with cooked sushi-style, short-grain rice, followed by your choice of cooked meat, raw or cooked seafood and slivered vegetables such as zucchini, avocado, cucumber or bell pepper. Then follow the kit’s step-by-step directions to roll your own sushi! Serve with a reduced sodium soy sauce or your favorite Annie Chun’s® dipping sauces like Teriyaki, Pad Thai or Korean Barbecue.

Summer Roll-Up with Spicy Peanut SaucePrep. Time: 20-25 minutesServes: 4

Ingredients Summer Roll1 (9-ounce) package Perdue® Short Cuts ® Carved

Chicken Breast Strips, chopped2 cups Weis Quality Cole Slaw¼ cup fresh basil, cilantro or mint leaves,

finely chopped3 green onions, white part discarded, finely chopped4 La Tortilla Factory ® Smart & Delicious™ 100

Calorie 100% Whole Wheat Tortillas

Spicy Peanut Sauce1 Tbsp. water¼ cup Crazy Richards 100% Natural Creamy

Peanut Butter2 Tbsp. Weis Quality Less Sodium Soy Sauce1 Tbsp. rice vinegar1 tsp. fresh lime juice1 clove garlic, minced1 tsp. Weis Quality brown sugar1 tsp. ground ginger½ tsp. crushed red pepper flakes

Combine coleslaw, basil, ci lantro or mint and green onions in a medium bowl. Place chicken and coleslaw mixture in a small rectangle on the bottom half of a round torti l la. Fold in two sides until they meet in the center. Fold the bottom of the torti l la to the center over the fi l l ing, and continue roll ing. Slice in half and serve with dipping sauce (recipe fol lows).

Combine all dipping sauce ingredients in a sma l l bowl ; whisk thorough ly to blend.Recipe Note: This recipe can also be made with tradit ional rice paper in place of f lour torti l las.

Nutrition Facts per serving: 340 calories; 13 g fat; 1 g saturated fat; 0 g trans fat; 35 mg cholesterol; 800 mg sodium; 30 g carbohydrate; 10 g fiber; 4 g sugar; 24 g protein; 25% DV vitamin C; 15% DV iron.

Summer

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Wrap & Roll

Disclaimer: “The Food and Nutrition advice in this magazine is not meant to take the place of your primary care physician. We recommend that you ask your health care provider or registered dietitian for further information specific to your needs.”

Please recycle this magazine anywhere glossy paper is accepted.

The first recorded watermelon harvest occurred nearly 5,000 years ago in Egypt. Watermelons contain vitamins A, B6 and C, good for eye and brain health and to boost your immune system.

WATERmelon is right! Melons are made up of 92% water. There are 1,200 different varieties of watermelons grown worldwide.

Banana SplitPrep time: 20 minutesServes: 4

Ingredients2 ripe bananas, peeled and sliced lengthwise in half

and then in half again 1 medium ripe watermelon, cut in half and “scooped”

out with an ice cream scoop1 cup fresh pineapple, diced1 cup fresh strawberries, sliced1 cup fresh blueberries¼ cup caramel fruit dip¼ cup sliced almonds

Directions1. Place 2 banana slices along the sides

of a shallow dish, followed by 2 watermelon scoops in between.

2. Top each “scoop” with pineapple, blueberries and strawberries.

3. Drizzle with caramel fruit dip and sprinkle with sliced almonds. ENJOY!

Summertime is the season for fresh watermelon. For a fun way to eat yourfruits, try out this Watermelon Banana Split treat!

ild and Wacky Watermelon!