VOL. 5 NO.17 SEPTEMBER 9- SEPTEMBER 22 › sites › default › files › 2019-09 › DP … · -...

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DISCLAIMER: PICTURES ARE FOR ILLUSTRATION ONLY. THE PRODUCTS INCLUDED IN THIS SALE MAY BE DIFFERENT FROM THOSE PICTURED. SOME ITEMS MAY NOT BE AVAILABLE AT ALL LOCATIONS. EFFECTIVE FOR CONUS STORES ONLY.

your

your

VOL. 5 NO.17 SEPTEMBER 9- SEPTEMBER 22

Betty Crocker® 10 ct. Select Varieties Fruit Roll Ups®

$125

Cascadian Farm® 9.5 - 10.25 oz. Berry Vanilla Puffs or Honey Nut O's

$198

Old El Paso® 10 - 12 ct. Crunchy or Stand n' StuffTM Taco Shells

99¢

Keebler® 9.5 oz. Sea Salt and Olive Oil or Italian Herb Flat Bread Crisps

$189

http://CommissaryConnection.DoDLive.mil

https://www.facebook.com/YourCommissary

http://www.pinterest.com/yourcommissary/

http://www.youtube.com/user/DefenseCommissary

https://twitter.com/YourCommissary

https://www.instagram.com/YourCommissary

Page 2

.

DISCLAIMER: PICTURES ARE FOR ILLUSTRATION ONLY. THE PRODUCTS INCLUDED IN THIS SALE MAY BE DIFFERENT FROM THOSE PICTURED. SOME ITEMS MAY NOT BE AVAILABLE AT ALL LOCATIONS. EFFECTIVE FOR ALL STORES.

VOL. 5 NO. 17 SEPTEMBER 9 - SEPTEMBER 22

Quantities are limited. Products listed are subject to availability and manufacturers' policies. Read each digital coupon's details carefully for specific limitations and terms when "clipping" your coupons.

Click here to see a full listing of all

digital coupons currently available!

COMMISSARY REWARDS CARD DIGITAL COUPONS AVAILABLE. READ THE TERMS AND CONDITIONS; LIMITED QUANTITIES.

No more cutting out paper coupons. Save time and money with the Commissary Rewards Card! Simply pick up your Rewards Card at any location worldwide, CLICK HERE to register, and you're ready to start saving. We've specially selected coupons for our customers to help you make the most of your benefit!

$1206 - $ 400 Digital Coupon $806 Final Price Save $4.00 on ONE (1) Adult Zyrtec® product, any variety 24-45ct. (Excludes trial & travel sizes). Expires: 9/28/19

SAVE

$400

$2399 -$300 Digital Coupon $2099 Final Price Save $3.00 on any ONE (1) Pampers® Pure® Diapers Expires: 9/30/19

SAVE

$300

$573 -$100 Digital Coupon $473 Final Price Save $100 on any ONE (1) Pampers® Aqua Pure® Wipes.Expires: 9/30/19

SAVE

$100

$582 -$100 Digital Coupon $482 Final Price Save $100 on ONE (1) Pantene® Product including Gold Series Collection (excludes trial/travel size).Expires: 9/28/19

SAVE

$100

$818 -$050 Digital Coupon $768 Final Price Save 50¢ on ONE (1) Quilted Northern® Bath Tissue Package, any variety (6 Double roll or larger).Expires: 9/18/19

SAVE

50¢ $1189

-$200 Digital Coupon $989 Final Price Save $200 on ONE (1) Tide® Detergent (excludes Studio by Tide®, Tide Purclean®, Tide PODS®, Tide Rescue®, Tide Simply®, Tide Simply PODS®, Tide® Detergent 10 oz.). Expires: 9/28/19

SAVE

$200

$462

-$200 Digital Coupon $262 Final Price Save $200 on ONE (1) Gain Fireworks® 5.7 oz. or larger OR Gain® Liquid Fabric Enhancers 48 loads or larger OR Gain® Sheets 105 ct. or larger (excludes Flings® and Flings Burst®). Expires: 10/5/19

SAVE

$200

https://my.commissaries.com/customer/account/login/

https://www.commissaries.com/rewards-and-savings/rewards-card

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Simply Lemonade® 52 fl. oz.

2/$3

Sargento® 12 ct. Colby Jack or Cheddar Cheese Sticks

2/$5

Sargento® 8 oz. Mozzarella or Italian Blend Cheese

2/$4Velveeta® Mini Blocks

American Cheese 20 oz.

2/$10

Oscar Mayer® Turkey Franks 16 oz.

2/$3

Simply Orange® 52 fl. oz. Orange Juice with

Mango or Pineapple

2/$5Simply Limeade® 52 fl. oz.

2/$3

Minute Maid® 59 fl. oz. Tropical or Fruit Punch

2/$2

José Olé® 15 ct. Steak or Chicken Cheese Taquitos

2/$7

Ling Ling® Tonkotsu Chicken Ramen 8.85 oz.

2/$5Ling Ling® 20 oz. Yakisoba or Drunken Noodles

2/$8

Authentic AsiaTM 10 oz. Korean Beef or Honey Chicken Sriracha Meal

2/$5

Eating Well® 10 oz. Steak Carne Asada or Chicken Marsala Entrée

2/$5Betty Crocker® Supreme

Chunk Brownie Mix 17.8 oz.

2/$3

Farm Rich® FrenchToast Sticks 32 oz.

2/$5

Farm Rich® Cinnamon French Toast Sticks 12 oz.

2/$3

Page 3


your

Xtra Value From Your Commissary!


Chex Mix® 10.5 oz. Select Varieties Muddy BuddiesTM

2/$4TGI Fridays® 13.5 - 15 oz.

Jalapeño Poppers or Potato Skins

2/$7Nabisco® 11 oz. Original

or Reduced Fat Nilla Wafers®

2/$5

Page 4


your

Xtra Value From Your Commissary!

Coleson's Catch® Boneless Butterfly

Milkfish 16 oz.

$549

Coleson's Catch® Salmon Fillets 12 oz.

$799

Coleson's Catch® Tuna Steaks 12 oz.

$799Gorton's® Fish

Sandwich Fillets 8 ct.

$299

Current Commissary Connection subscribers can ensure they’re set up to receive these alerts by clicking "Update Profile" at the bottom of a Commissary Connection email,

confirming they’ve checked the Sales and Promotions box in the My Preferences section and clicking “Update” to submit any changes!

For those who are not yet subscribed, we invite you to click the image above to visit our subscription form and check the Sales and Promotions box under the Favorite Topics section before subscribing!

Ore-Ida® Cheese & Pepperoni Bagel Bites® 18 ct.

2/$5

https://www.commissaries.com/customer-service/commissary-connection


Old El Paso® 10 oz. Select Varieties Enchilada Sauce

89¢

Old El Paso® 8 - 10 ct. Select Varieties Flour Tortillas

99¢Old El Paso® Taco Dinner Kit 8.8 oz.

$149 Old El Paso® 16 oz. Select Varieties Refried Beans

79¢

On the Border® Salsa con Queso 15.5 oz.

$252

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your

Gorton's® Popcorn Shrimp 14 oz.

$349 Herdez® 16 oz. Medium or Mild Salsa

$149

Herdez® Medium Guacamole Salsa 15.7 oz.

$195

Herdez® Medium Salsa Roja 15.7 oz.

$195

Birds Eye® 21 oz. Garlic or Scampi Shrimp Voila®

$340

LeSueur® Whole Green Beans 14.5 oz.

$104

LeSueur® Sweet Peas 15 oz.

$107

Mario® Green Stuffed Olives 5.75 oz.

$111

Mezzetta® Imported Peperoncini 16 oz.

$163

Mezzetta® Sliced Mild Pepper Rings 16 oz.

$163

Mezzetta® Sliced Hot Jalapeños 16 oz.

$163


Screamin' Sicilian® Supreme Maximus Pizza 25 oz.

$499

Page 6


your

Nabisco® 12 ct. Golden Oat or Blueberry Belvita Biscuits®

$467

Apple & Eve® 8 ct. Organic QuenchersTM Juice Boxes

$215

Apple & Eve® 33.8 fl. oz. Organic Apple or Orange Pineapple Juice

$157

Muir Glen® Organic Pizza Sauce 15 oz.

$113

Muir Glen® Fire Roasted Diced Tomatoes 14.5 oz.

$106

Lipton® Decaffeinated Tea Bags 75 ct.

$340

Eight O'Clock® 12 oz. Original Ground or Whole Bean Coffee

$274

Lipton® Orange Passionfruit Jasmine Tea Bags 20 ct.

$159

Lipton® Original or Decaffeinated Green Tea Bags 40 ct.

$259 Krusteaz® 25.2 - 32 oz. Buttermilk or Blueberry Pancake Mix

$169

Cascadian Farm® 13.5 - 16 oz. Oats and Honey or Fruit & Nut Granola

$198Kashi® Original 7

Grain Crackers 9 oz.

$213Jimmy Dean® 7 oz. Bacon or

Sausage Breakfast Bowl

$157

Johnsonville® 8 ct. Turkey or Pork Sausage Patties

$263

Nature Valley® 5 - 6 ct. Almond Butter Chocolate or

Gluten Free Granola Bars

$199


Velveeta® Original American Cheese Slices 16 oz.

$290

Oscar Mayer® 16 oz. Beef Cotto Salami or Bologna

$285

Oscar Mayer® 16 oz. Delifresh® Turkey or Smoked Ham

$386

Oscar Mayer® 7.5 oz. Carving Board® Turkey or Chicken Breast

$253

Page 7


your

Nature Valley® Oats 'n Honey Granola Bars 12 ct.

$199Nature Valley® 6 ct. Select

Varieties Granola Bars

$199

Honest Kids® 8 ct. Grape or Fruit Punch Juice Boxes

$190

Northland® Cranberry Mango Juice 64 fl. oz.

$203

Kerry GoldTM 7 oz. Blarney Castle or Dubliner Irish Cheese

$238Kraft® 2% Milk

Cheese Slices 14.7 oz.

$290

Kraft® 8 oz. Colby Jack or Extra Sharp Cheddar Cheese

$197

Oscar Mayer® 9.3 - 9.5 oz. Mini Hot Dogs or Chicken Kabobbles® Lunchables®

$158Armour® 10.2 - 10.47 oz. Turkey

or Pepperoni Lunchmakers®

$125

Campbell's® Chicken Noodle Soup 18.6 oz.

$155

Campbell's® Chicken and Dumplings Soup 18.8 oz.

$125

Nabisco® Fresh Stacks® Saltine Crackers 13.6 oz.

$177


Page 8


your

Keebler® Mediterranean Herb Town House® Pita

Crackers 9.5 oz.

$198

Nabisco® 6 ct. Select Varieties Handi-Snacks® Packs

$199

Pepperidge Farm® 8.6 oz. Oatmeal Raisin or Milk

Chocolate Soft Baked Cookies

$219

Philadelphia® 2 ct. Strawberry or Cherry Cheesecake Cups

$190

Ritz® Family-Size Cheese Cracker Sandwich Packs 16 ct.

$278

Triscuit® 5 oz. Cranberry & Cashews or Cherries & Almonds

Wheatberry ClustersTM

$270

Totino's® 90 ct. Triple Meat or Pepperoni Pizza Rolls

$499

$218

Truvia® Stevia SweetenerPackets 40 ct.

Nabisco® 8 oz. Cheddar or Bacon Easy Cheese®

$299

Kashi® Oatmeal Dark Chocolate Cookies 8 ct.

$198

Pepperidge Farm® Cheddar Goldfish® Crackers 11 oz.

$223

Nabisco® 1 lb. Premium® Original or Unsalted Tops Crackers

$204

Keebler® Original Town House® Crackers 13.8 oz.

$198

Betty Crocker® 15.25 oz. French Vanilla or German

Chocolate Cake Mix

99¢

Betty Crocker® Cookie Brownie Mix 17.4 oz.

$163

Page 9


your


Betty Crocker® Sweet & Fiery Fruit Gushers® 6 ct.

$125

General Mills® Original Bugles® Corn Snacks 7.5 oz.

$155

General Mills® Hot & Spicy Bugles® Corn Snacks 7.5 oz.

$155Chex Mix® 15 oz. Cheddar

or Traditional Snack Mix

2/$4

Snack Wells® Devil's Food Cookie Cakes 6.75 oz.

$184

Nabisco® 8 oz. Oreos® or Nutter Butter® Snack Sak®

$179

Chex Mix® 8.75 oz. Traditional or Bold Snack Mix

$125

Nabisco® Mini Chips Ahoy® Cookies Snack Sak® 8 oz.

$179

Good Humor® 6 ct. Chocolate Eclair or Strawberry Shortcake

Ice Cream Bars

$249

Hershey's® 4 ct. Chocolate or Cookie's 'n' Cream Pudding Cups

$179

Popsicle® Select Varieties Sugar Free Frozen Confections 15 ct.

$249

Breyers® 48 fl. oz. Coffee or Cherry Vanilla Ice Cream

$275

Stonyfield® Assorted Yogurt Cups 6 ct.

$266

Famous Amos® 12.4 oz. Select Varieties Chocolate Chip Cookies

$198Fiber One® 5.65 - 6.75 oz.

Supreme Brownie or Strawberry Cheesecake Bars

$199

Gardetto's® 8 - 8.6 oz. Original or Garlic Snack Mix

$140


Page 10

Quick Tips


your

Zucchini

SELECTION:• Choose zucchini with smooth skins that feel firm to the touch and heavier than

they should.• Avoid over-mature, bitter tasting zucchini by forgoing those that have a spongy

texture and pitted skin.• For the most flavorful zucchini, choose small to medium sized ones (6-8 inches

long; 2 inches in diameter).• Those with the darkest green skin have the most nutrients.

FUN FACTS:

• There is actually a National Zucchini Bread Day. It is on April 25th.• The flowers of zucchini plants are edible and are considered a delicacy.• For botany purposes, zucchini is classified as a fruit. It is the only fruit that starts with the letter Z.• For dietary purposes, zucchini is classified as a vegetable because its nutrient profile is more like vegetables, which tend

to be lower in carbohydrates and calories than fruits.

STORAGE:

NUTRITION/HEALTH/WELLNESS:

• One zucchini has only about 25 calories and contains more potassium than bananas.• Zucchini provides nutrients that help reduce the risk of heart disease and certain types of cancer.• Zucchini and other types of summer squash have been shown to provide anti-inflammatory protection within the gastro-

intestinal tract, which may assist with reducing irritable bowel syndrome (IBS).

• Store unwashed zucchini in a plastic bag in the vegetable drawer of the refrigerator.• The bag should have a few holes in it and tied very loosely to allow for air flow.• Fresh picked zucchini should be used or frozen within 5-7 days.

PRODUCE

Make half your plate fruits & vegetables

Zucchini Bread!


Viva® Paper Towels 270.6 sq. ft.

$492

Aquaphor® Baby Healing Ointment 14 oz.

$846

Cottonelle® 178.8 sq. ft.Bathroom Tissue

$510

Aquaphor® Advanced Therapy Baby Healing

Ointment 3 oz.

$414

Gillette® Fusion® Shave Gel 7 oz.

$267

Gillette® Fusion5TM Razor w/ 2 Cartridges

$684

Gillette® Fusion5TM Cartridges 4 ct.

$1141

Huggies® Natural Care Baby Wipes 184 ct.

$451

Huggies® Simply Clean®

Baby Wipes 216 ct.

$451 Huggies® Little Movers®

Disposable Diapers 70 ct.

$2146

Aquaphor® Baby Healing Cream 3.5 oz.

$357

Gillette® 7 oz. Select Varieties Satin Care® Shave Gel

$128

Page 11


your

$497

All® Free Clear® Laundry Mighty Pacs® 39 ct.

All® Free Clear® Laundry Detergent 88 fl. oz.

$497

Snuggle® Blue Sparkle® Fabric Softener Sheets 40 ct.

$121

Snuggle® Liquid Fabric Softener 64 fl. oz.

$196


Page 12

Meat Case

Ingredients: 4 servings

• 1 lb. 90/10 lean ground beef• 1 medium onion, chopped• ½ tsp. freshly ground

black pepper• ¼ to ½ tsp. red pepper flakes

• Optional: ½ tsp. smoked paprika• 1 tsp. onion powder• ½ cup low sodium beef broth

(or water)• 1 tsp. dried oregano

• ½ tsp. salt• 2 tsp. curry• 1 medium tomato, chopped• 2 cloves garlic, chopped

Directions:

1. Add ground beef to a large skillet and begin cooking over medium heat.

2. Add the salt, pepper, and chopped onions; using a wooden spoon to break up the beef while continuing to cook it.

3. Cook the beef until it becomes brown.4. Add the remainder of the spices, chopped tomato, and broth (or water).

Cover, and turn heat to medium-low and continue cooking until the beef is cooked, the tomatoes are tender and the liquid is evaporated. Stir occasionally.

5. Remove from heat and set aside.6. Heat the skillet over medium-high heat and then add the zucchini

noodles to the pan.7. Quickly sprinkle in the spices and toss.8. Cook for about 30-40 seconds until the zoodles are just softened.9. Serve by topping the zoodles with the curried burger; then garnish with green onions and cilantro.

Source: Defense Commissary Agency

Curried Beef and Zoodles


your

Curried Meat

Zoodles

Garnish

• medium zucchini, cut with a vegetable spiralizer

• ¼ tsp. salt• ¼ tsp. garlic powder

• ¼ tsp. freshly ground black pepper

• ½ tsp. dried oregano

• 1-2 tbsp. green onion, chopped • 2 tbsp. cilantro, chopped

https://www.commissaries.com/recipes/all-recipes

https://twitter.com/YourCommissary


Gillette® Venus® Sensitive Disposable Razors 3 ct.

$504Oral-B® Pro HealthTM

Soft Toothbrush.

$271Crest® Pro Health® Advanced

Mouthwash 33.8 fl. oz.

$485

Oral-B® 43.7 yd. Comfort Plus or

Deep Clean Dental Floss

$ 249

Page 13

Produce Stand

Directions: Preheat oven to 350 deg. F

1. Lightly grease a 9"x5" loaf pan. Lightly dust with flour and then set aside.2. Place the mashed avocado and banana in a bowl and beat,

using a hand whisk or electric mixer (set on low), until ingredients are blended and mostly smooth.

3. Add the sugar to the bowl and mix until combined and then add the eggs, one at a time, and mix well in between each egg.

4. Add the vanilla, melted chocolate, and zucchini. Mix until incorporated, using a folding motion.

5. In a separate bowl, whisk together the flour, cocoa powder, salt, and baking soda. Add half of the dry ingredients to the wet mixture, followed by the Greek yogurt, and then finish by adding the remaining dry ingredients. Once fully combined, fold in the chopped walnuts. Be careful to only do this just enough to incorporate the nuts. Over-mixing will result in a coarse, textured loaf.

6. Pour the batter into the prepared loaf pan. Bake for about 70 to 75 minutes or until a toothpick inserted in the center comes out clean. Cool in the pan for at least 30 minutes and then remove the loaf from the pan. Cool the loaf completely on a wire rack.

• 2 tsp. vanilla extract• 1 cup of mashed avocado pulp

(about 2 medium-sized avocados)• ½ cup mashed, over ripe banana• 2 -1 oz. semi-sweet baking chocolate squares, melted• 2 large eggs• 2 cups zucchini, grated

• ½ cup plain Greek yogurt• 2 cups flour• 3 tbsp. cocoa powder• ¼ cup of brown sugar (Optional)• 1 tsp. salt• 1 tsp. baking soda• ¾ cup chopped walnuts



your

Source: Defense Commissary Agency

Dark Chocolate Zucchini Bread with Heart Healthy Omega 3 Fatty Acids

https://www.commissaries.com/recipes/all-recipes


Page 14


your

$1245

Purina® Hairball Pro Plan® Cat Food 7 lb.

$1146

Purina® Salmon & Rice Pro Plan® Cat Food 7 lb.

Purina® 3 oz. Select Varieties Pro Plan® Cat Food

56¢

National Preparedness Month highlights the importance of being ready for emergencies. It’s a message service members and their families should take to heart. It’s not a question of if bad weather will strike or an unplanned event will leave you without electricity or water; it’s when. Use National Preparedness Month and take advantage of your commissary and exchange benefits to save money as you prepare your survival kits. Generally, emergency preparedness officials suggest having a disaster supply kit that includes the following items:

• Water• Non-perishable foods• Paper goods• Cooking utensils and pots• First-aid kit• Cleaning materials • Specialty foods

• Toiletries – personal hygiene items

• Pet care items – food• Lighting accessories• Battery-powered or

hand-crank radio • Duct tape, scissors• Copies of personal documents

• Cell phone with chargers• Family and emergency

contact information• Extra cash• Emergency blanket• Maps of the area• Blankets or sleeping bags

https://commissaries.com/our-agency/disaster-preparedness

Page 15



Your Everyday Savings

Lower PricesON THE ITEMS YOU LOVE

www.Commissaries.comyour

Page 16

Commissary Brands

"Quality You Expect, Savings You Deserve"

Exclusive, High-Quality BrandsFor Our Military Families

www.Commissaries.comyour

http://www.pinterest.com/yourcommissary/

https://www.instagram.com/YourCommissary

Page 17

The "Thinking Outside the Box" meals offer quick solutions for your busy lifestyle that you can feel confident in knowing they are healthy and economical. You'll also see tips and suggestions on how to use the leftover items after preparing your meal. They feature a key nutrient and align with the Dietary Guidelines for Americans and may even be a tastier and healthier version of a high-fat or high-calorie dish. Find the ingredients for the latest "Thinking Outside the Box" recipe, Harvest Stew with a Touch of Moroccan Flavor, at special savings at your commissary now!

THINKING OUTSIDE THE BOX SEPTEMBER 9 - SEPTEMBER 22

Save a Healthy 20%

your ... It’s Worth the Trip!


“THINKING OUTSIDE THE BOX” TAGS HELP IDENTIFY PRODUCTS USED IN THE MEAL SOLUTION.

Bush's® Reduced Sodium Chick Peas 16oz.

68¢Minute® Multi Grain

Medley 12 oz.

$134

Swanson ® Organic Chicken Broth 32 oz.

$226

Success® Instant Brown Rice 14 oz.

$128

Minute® Instant Brown Rice 14 oz.

$134

DelMonte® No Salt Whole Kernel Corn 15.25 oz.

98¢

DelMonte® Original Stewed Tomatoes 15.25 oz.

98¢

https://www.commissaries.com/recipes-healthy-living/healthy-living/healthy-eats

Page 18

THINKING OUTSIDE THE BOX

DISCLAIMER:

THIS RECIPE DOES NOT CONSTITUTE AN ENDORSEMENT BY DOD OF ANY INDIVIDUAL VENDOR. ANY PRODUCT OF SIMILAR SPECIFICATION MAY BE USED TO MAKE THIS HEALTHY CHOICE MEAL.

Harvest Stew with a Touch of Moroccan Flavor


Directions:

FOR ADDITIONAL MEAL SOLUTIONS, PLEASE CLICK HERE COMMISSARIES.COM/HEALTHY-LIVING/HEALTHY-EATS

your ... It’s Worth the Trip!

• 2 tbsp. olive oil• 1 small yellow onion, diced• 3 garlic cloves, minced• Dash of salt• 1 to 1½ tsp. ground cumin• 1 tsp. cinnamon• 12 oz. boneless skinless chicken thighs,

cut into large chunks

• ¾ pound butternut or acorn squash, peeled and cut into large chunks

• ¾ pound potatoes, peeled and cut into large chunks

• 12-14 oz. low-sodium chicken or vegetable broth

• 14-15 oz. chick peas, drained and rinsed

• 1 14 oz. can petite diced tomatoes,

with juices• 1½ cups couscous• 1 tbsp. butter• 2 cups water• Dash of salt and pepper• ½ cup green olives, sliced• ½ cup fresh cilantro, chopped• 2 oz. plain Greek yogurt• 2 oz. slivered almonds (optional)

1. In a large sauce pan, heat the olive oil over medium-high heat. Once heated, add the cumin, cinnamon, garlic cloves, and salt. Turn heat to medium and cook, stirring occasionally, until the onions are translucent (around 4-5 minutes).

2. Add squash, potatoes, and chicken. Stir to coat with the spices and onions. Turn heat back up to medium-high heat and cook for about 3 minutes.

3. Add broth, chickpeas, and tomatoes. Bring mixture to a boil then reduce medium to medium-low. Cover and simmer until squash and potatoes are fork tender and the chicken is no longer pink (about 15 minutes).

4. While the stew is cooking, bring the water to a violent boil in a large sauce pan. Add the couscous, salt, and pepper. Stir, cover, and remove from the heat. Let it stand for 5 to 7 minutes. Stir to fluff it up.

5. Serve each plate with ¼ of the couscous, topped with ¼ of the stew and garnish with ¼ of the cilantro, yogurt, and almonds (optional).

Tips:

• Make a little extra couscous and freeze it to have it at the ready. It can be quickly thawed in the microwave and used for a warm cereal in the morning by adding a few nuts and fresh fruit.

• For a little sweetness, add ¼ cup of golden raisins to couscous when it is removed from the heat.

• Consider garnishing with a little lemon zest.• The butter is just for flavoring and can be omitted to decrease

the calories and saturated fat in the dish.• To make the dish vegetarian, omit the chicken.

It is still really tasty.

The large majority of registered dietitians and other licensed health professionals advise Americans the best way to promote optimal health is to build a healthy eating pattern that can be maintained long-term. Restrictive eating patterns or fad diets being promoted by untrained professionals may result in the desired weight loss and or gains in muscle mass; however, if these diets can’t be maintained, oftentimes people return to their old eating habits. More often than not, once old habits return, so does the lost weight along with an increase in body fat. When this happens, many will again go on a restrictive diet. Experts agree, this cycle is truly not the best habit for optimal health, and may even result in causing poor health.

Another concerning diet trend is aiming for perfect eating, or eating only clean foods. Placing a value on your worth if you eat perfectly, or demonizing foods as good or bad or clean vs. unclean, can lead to an unhealthy relationship with food.

Building a healthy eating pattern means more than eating optimally to nourish one’s body. A healthy eating pattern should also nourish your mind and spirit. This means that the very act of eating any food shouldn’t cause negative feelings, and the eating pattern doesn’t cause an extreme burden and stress. The fact is, a healthy eating pattern doesn’t mean eating perfectly all the time. It’s about adopting overall healthy habits that are easy to maintain and can be done most of the time. If you can’t maintain a diet, the benefits to your health are short lived. It is better to aim for the cumulative lifelong benefits of an eating pattern that is healthy rather than short lived perfection. To get you started on adopting a maintainable eating pattern for the long haul, aim to practice these suggestions most of the time:

• Fill ½ your plate with fruits and vegetables. ¼ lean protein, ¼ grains (with most choices being whole grains).• Cook and prepare most of your meals at home and eat mindfully (limit distractions and make it a point to enjoy meals and

snacks). Aim to sit at the dinner table with the TV off and don’t eat at your desk while working.• When eating out, practice portion control and know that it is okay to only eat half and take home or share the rest.• Consume indulgences mindfully and limit the amount to just one serving.• Water is best. Don’t drink your calories. Limit sugar-sweetened beverages, choose non-fat dairy products.• Most of the time, select products that are made up of mostly ingredients that you know. Aim for products with

the fewest ingredients.• Keep fresh vegetables and fruit at-the-ready and visible for a quick, nutritious and low-calorie snack.

Add this meal to your healthy eating pattern. It can even be prepped on Sunday and used for your office lunches.Try it for dinner, and your family will ask you to make it again!

https://www.commissaries.com/healthy-living/healthy-eats

https://www.commissaries.com/healthy-living/healthy-eats

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