1. food and drink
2. food
3. grains and pasta

Free
Volume 57 | 2012
Valuable Coupons
Inside
Soup's On
Display 9/16–11/10
Ready, Set, Risotto!
Super Sandwiches
Going Gluten Free
Contact the
Weis Dietitians for
more information on
celiac disease or the
gluten-free diet.
Ask a Weis Dietitian
Nutrition and Wellness Advice
Is the gluten-free diet good
for weight loss?
– Tiffany
Chances are you have seen glutenfree products in the supermarket and
have heard about the gluten-free diet,
but who should follow it?
What is gluten?
“Gluten” refers to the protein
found in wheat, rye and barley. It's a
key ingredient in many pastas, breads,
cereals and snacks. Gluten and glutencontaining ingredients also appear
in some condiments, ice cream, deli
meats, soups and gravies.
Weis Markets’ Team of Registered Dietitians
Who should go gluten free?
Mandy Rother, RD, LDN Karen Buch, RD, LDN Beth Stark, RD, LDN
Adapting to a gluten-free diet is a
major lifestyle change and is typically
only recommended for individuals with celiac disease. This disease of the small intestine triggers a
damaging immune response when gluten-containing foods are eaten. Going gluten free is the only
way to manage these symptoms.
•
•
Does the gluten-free diet promote weight loss?
Building your diet around naturally gluten-free foods like fresh produce, nuts and seeds,
beans, rice, soy, fresh poultry, meat, seafood and low-fat dairy may cause weight loss, however it's
likely because of a calorie reduction and not necessarily the removal
of gluten from your diet. It’s important to note that many packaged
Send us your nutrition questions
gluten-free foods are higher in calories and fat than comparable
Weis Healthy Bites™
gluten-containing foods. They may cost more too.
1000 S. 2nd Street, PO Box 471
Sunbury, PA 17801
What’s the bottom line?
email: [email protected]
If you suspect you may have celiac disease or an intolerance
website: weismarkets.com/healthybites
to gluten, speak with your doctor before making significant dietary
changes. If a gluten-free diet is followed prematurely, celiac testing
Connect with Weis Markets for articles,
recipes and videos from the Weis Dietitians
results may be inaccurate.
02
weis Healthy Bites™
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Contents
For Healthy Bites recipe videos & more,
scan the QR code or visit:
socialmedia.weismarkets.com
Features
04 Ready, Set, Risotto!
07 Super Sandwiches
08 Soup's On
11 Going Gluten Free
Recipes
09
05 Creamy Parmesan Risotto
06 Grilled Vegetable, Mozzarella
& Basil Sandwich
09 Chunky Beef & Bean Chili
(cover)
05
06
10 Spicy Sausage Jambalaya
10
www.weismarkets.com/healthyliving
| weis Healthy Bites
™
03
ready, set,
risotto!
Create a stir in your weekly dinner routine with
risotto! This classic Italian rice dish transforms an
ordinary meal into an elegant eating experience and
is surprisingly simple to make. Whether you’re a
seasoned home cook or a novice in the kitchen, you
can master risotto with these steps.
www.weismarkets.com
www.riceselect.com
www.weismarkets.com
www.weismarkets.com
www.oliviasorganics.org
04
Sauté the Aromatics
Risotto begins with basic ingredients like onions
and garlic sautéed in olive oil or butter to build the flavor
base. For robust flavor with less saturated fat than butter
and healthful monounsaturated fats, choose Weis Quality
Extra Virgin Olive Oil. Adding better-for-you fats like
olive oil into your diet is a breeze. Try full-bodied Extra
Virgin in soups, rice or pasta dishes, salads or for dipping;
Pure Olive Oil as your “all-purpose” oil in sautés, sauces
and grilling; and Extra Light Tasting in stir-frying and
baking. Store olive oil tightly closed and away from light
and heat to ensure the longest shelf life.
Toast the Rice
Compared to longer grains of rice, medium-grain
RiceSelect™ Arborio Rice releases its natural starch
when cooked, developing a smooth and creamy texture.
Premium Italian-style Arborio rice is known for the
distinctive white dot on the center of the grain and its
firm, but tender, “al dente” bite. While its most popular
use is in risotto, it can also be used to make rice pudding
and paella. Lightly toasting the Arborio improves it’s
absorption of flavors from the olive oil, garlic and onion
and brings the rice mixture to a boil faster once the broth
is added.
Build the Sauce
Cooking risotto involves gently stirring hot liquid
into Arborio rice to create a velvety sauce. Flavored
broths or stock are used to make savory risottos, while
weis Healthy Bites™
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milk or heavy cream may be used in sweet versions of
the dish. Choose lower sodium options like Weis Quality
Reduced Sodium Chicken Broth to balance the other
naturally salty ingredients in the dish. Foods labeled as
“reduced sodium” contain at least 25 percent less sodium
than the original.
Add the Finishing Touch
Freshly grated or shaved Parmesan cheese is one of
the final ingredients added in the risotto cooking process.
It melts into the hot rice mixture adding a tangy flavor
and silky texture to every forkful. New Weis Five Star
Shaved Parmesan Cheese contains 100 percent premium
quality Wisconsin Parmesan that’s aged in traditional
wheels for a minimum of 10 months before packaging.
You can find it in our dairy department.
Get Inspired
Make risotto simple or exotic with the addition
of seasonal vegetables, meat, poultry, seafood—even
dried fruit. Once you have mastered the technique, get
creative and experiment. For risotto that’s packed with
antioxidant vitamins A, C and K, stir in wilted Olivia's
Organics™ Baby Sauté Blend or Baby Kale Cooking
Greens just before serving. These blends are pre-trimmed,
triple-washed and can be sautéed, steamed or braised
in an instant. Compared to fully-matured greens, baby
varieties are milder tasting and more tender. Try them in
fresh tossed salads, pasta, soups, casseroles or stir fry too.
Nutri-Fact: Did You Know?
Rice eaters have healthier diets with more fruits
and vegetables and less saturated fat and sugar
than non-rice eaters.
Creamy
Parmesan Risotto
Prep Time: 10-15 minutes
Cook Time: 30 minutes
Makes: 6 servings
Ingredients
3 cups water
2 cups Weis Quality Reduced Sodium Chicken Broth
1 Tbsp. Weis Quality Extra Virgin Olive Oil
½ cup onion, finely chopped
1 garlic clove, minced
1 cup uncooked RiceSelect ™ Arborio Rice
1⁄ 3 cup dry white wine
(or reduced-sodium chicken broth)
½ cup Weis Five Star Shaved Parmesan Cheese
¼ tsp. freshly ground black pepper
Fresh parsley, chopped (optional garnish)
Stir-in Suggestions:
2 cups sautéed sliced baby portabella mushrooms
1½ cups wilted Olivia's Organics ® Baby Kale
1 cup halved grape tomatoes
Heat water and broth in a small
saucepan over medium heat until it
simmers. Reduce heat to low and
keep warm. In a large saucepan
over medium heat, sauté onion
and garlic in olive oil until tender.
Add uncooked rice, stirring to
coat with olive oil. Toast rice for 2
to 3 minutes. Add wine, stirring
constantly until absorbed. Raise
heat to medium-high, add 1 cup
warm broth mixture, stirring until
liquid has absorbed. Continue
adding remaining broth mixture, 1
cup at a time, stirring frequently until
broth is absorbed before adding
another. This will take about 30
minutes. When cooked, rice will
have a tender texture and creamy
consistency.
Stir in Parmesan
cheese, black pepper and garnish
with parsley. Add vegetables, meat
or seafood if desired and serve
immediately.
Nutrition Facts per serving: 200 calories; 6g fat;
2g saturated fat; 0g trans fat; 10mg cholesterol;
230mg sodium; 27g carbohydrate; 7g fiber; 1g
sugar; 6g protein 10% DV calcium.
Photo by AJ Sandone
Grilled Vegetable,
Mozzarella & Basil
Sandwich
Prep Time: 15 minutes
Cook Time: 20 minutes
Makes: 4 sandwiches
Ingredients
1½ Tbsp. Weis Quality Pure Olive Oil, divided
¼ medium red onion, thinly sliced into 8 rings
8 (1-ounce) slices La Brea Bakery ®
Roasted Garlic Bread
3 Tbsp. Naturally Delicious ® Balsamic Vinaigrette
4 (1-ounce) slices Sorrento ® Part-Skim
Mozzarella Cheese
½ cup Mancini ® Roasted Red Peppers,
cut into thin slices
4 slices Sunset ® Tomato on the Vine, cut in half
8 large fresh basil leaves
In a small skillet over medium heat,
sauté sliced red onion in olive oil
until tender; remove from heat and
set aside. Heat a large grill pan or
skillet over medium heat. Brush
or drizzle one side of each slice
of bread with ½ tsp. olive oil and
the other side with 1 tsp. balsamic
vinaigrette. Layer balsamic side of
bread with mozzarella cheese, red
onion, roasted red pepper, sliced
tomato and basil leaves. Place
slice of bread on top, oil side
up, and set aside. Repeat with
remaining ingredients to make 4
sandwiches. Grill sandwiches, 2
at a time, for 4-5 minutes on each
side, or until bread has toasted
and cheese has melted. Slice
diagonally in half and serve.
Recipe Suggestion: If you prefer a
pressed panini, place a heavy skillet
on top of sandwiches while grilling.
Nutrition Facts per serving: 320 calories; 13g
fat; 4.5g saturated fat; 0g trans fat; 15mg
cholesterol; 590mg sodium; 33g carbohydrate;
1g fiber; 3g sugar; 12g protein; 20% DV vitamin
A; 20% DV vitamin C; 20% DV calcium
SUPER
sandwiche
ER
es
Looking for a simple solution for dinner or lunch on-the-run? Make it a sandwich!
Endlessly versatile sandwiches are the ultimate convenience food. They travel
well, can be served hot or cold and only require a few ingredients. Here’s how to
construct a super sandwich.
Upgrade the Bread
Sandwiches come in all shapes, sizes and textures. When sliced bread won’t
cut it, upgrade to fresh artisan bakery bread and give basic sandwiches gourmet flair.
Hearth-baked, award-winning La Brea Bakery® Breads are crusty on the outside and
soft and chewy on the inside. Baked into a traditional loaf shape, their regular loaves
including Whole Grain, Wheat, Sesame Semolina and flavor-infused Roasted Garlic
and Rosemary Olive are the perfect bread for everyday use or special occasions.
Cheese, please
Whether it’s soft, hard, sliced or crumbled, cheese is an essential ingredient
in sandwiches. Trim calories and fat with low-fat varieties like Sorrento® Part-Skim
Mozzarella and keep the portion to one-ounce. When heated, it melts to an irresistible
gooey texture that carries the flavors of each ingredient through every bite of the
sandwich. Try it in classic sandwich combos like turkey and cheese or this recipe for a
Grilled Vegetable, Mozzarella & Basil Sandwich.
www.labreabakery.com
www.sorrentocheese.com
Stuff with Veggies
Roasted Red Peppers - Layer sandwiches with colorful vegetables to add texture
and boost the nutritional content. Vegetables also make sandwiches more hearty and
filling with few calories. Try roasted red peppers, grilled red onion or baby spinach in
your super sandwich instead of standard veggie toppings. Tender Mancini® Roasted
Red Peppers have a smoky-sweet flavor that pairs with any variety of sandwich fillings or
add them to pizza, pasta or salads.
Tomatoes on the Vine - Pile sandwiches with an array of different flavors to
keep your taste buds guessing. Sweet and juicy Sunset® Tomatoes on the Vine brighten
sandwiches with garden-fresh taste in every bite. After harvest, they remain attached
to the vine to further develop their notable flavor and aroma. Store tomatoes at room
temperature to maintain this flavor. For perfect sandwich-ready tomato slices, use a
sharp, serrated knife as dull knives easily bruise delicate tomatoes.
Hold the Mayo
Use hummus, tangy Dijon mustard, pesto or oil-based salad dressings to liven up
sandwiches as a healthier alternative to mayo. Made with simple ingredients like canola
oil, herbs, spices and vinegar, Naturally Delicious® Salad Dressings are free of artificial
colors, preservatives, trans fat and high fructose corn syrup. They also supply healthful
ALA omega-3s from canola oil. Beyond salads and sandwiches, try Naturally Delicious®
as a dip, marinade, recipe ingredient or topping. Look for all five varieties.
On the Side
A super sandwich needs a super side like new Müller® FrütUp, Corner™ and
Greek-Style Corner™ Yogurt. Brought to you by Quaker®, parfait-style FrütUp features
a light, airy fruit mousse on top and comes in flavors like Splendid Strawberry, Blueberry
Bliss and Peach Passion Fruit. For indulgent add-ins you can flip, stir or dip, try Corner™
or thicker and creamier Greek Style Corner™. Both kinds are packed in a unique twochamber cup with yogurt on one side and mix-ins on the other side like fruit mousse,
Caramelized Almonds, Honeyed Apricot or Crunchy Granola and more.
Photo by AJ Sandone
www.weismarkets.com/healthyliving
www.mancinifoods.com
www.mastronardiproduce.com
www.cainsfoods.com
www.mullerquaker.com
| weis Healthy Bites
™
07
soup's
on
In cooler weather we crave cozy meals that comfort and
warm from the inside, out. Chili is one of those all-time
favorites! With little effort and a few pantry staples, you can
whip up a pot of chili that feeds a crowd or makes plenty of
leftovers for a last-minute supper. Gather the family around
for a comforting cup of chili tonight.
www.furmanos.com
www.hanoverfoods.com
www.dreamfieldsfoods.com
www.fritolay.com
www.weismarkets.com
08
Ace Your Base
Comforting chili recipes often start with a rich tomato
base. Choose lower sodium canned tomatoes to balance
the naturally-occurring salt supplied by other ingredients.
Furmano’s® Tomatoes are seasoned with sea salt and add
ripe tomato flavor to chili, pasta sauce, stews and more with
at least 50 percent less sodium per serving. Select varieties are
also pre-seasoned with herbs, spices, garlic, onion or olive oil
to save you time in the kitchen. If you prefer chunky chili use
Chunky Crushed or Diced Tomatoes; or for a smoother chili,
try Crushed or Pureed Tomatoes.
Hearty and Healthy Beans
Beans add texture, flavor and body to chili recipes and are
an affordable way to stretch this one-pot meal into a large batch.
Plant-based protein, fiber, B-vitamins, iron and potassium are
just a few of their nutrition perks. Beans also protect against
obesity, heart disease and certain types of cancer. From Light
and Red Kidney to Cannellini and Garbanzo Beans, Hanover®
carries a selection to fit all of your recipe needs. Stir red kidney,
pinto or black beans into tomato-based chili and cannellini or
Great Northern beans into broth-based white chili. Always
drain and rinse beans before use to reduce the sodium content
by up to 40 percent.
Get Creative
Exercise your culinary creativity when cooking chili and
don’t hesitate to experiment. Try serving it over a bed of wholegrain rice or pasta for a new and interesting twist. Dreamfields®
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Pasta is made from durum semolina wheat and delivers the
same taste and texture of white pasta with double the fiber per
serving. Compared to regular pasta, Dreamfields® is made
using a special process that reduces the amount of digestible
carbs per serving for a lower impact on blood sugar. Look for it
in shapes like Penne, Linguine, Rotini, Angel Hair, Elbows and
Spaghetti.
Perfect Pairing
Pair our Chunky Beef & Bean Chili with a side of
whole-grain crackers, cornbread or tortilla chips. Whether you
crush them overtop or use them as a scoop, Tostitos® Artisan
Recipes™ Tortilla Chips deliver crunch and one-of-a-kind
authentic Southwest taste in every spoonful. All four flavors
including Baked Three Cheese Queso, Fire-Roasted Chipotle,
Roasted Garlic and Black Bean and Toasted Southwestern
Spices are made from high-quality whole-white corn and
baked-in ingredients like black beans, roasted garlic, cumin and
chipotle peppers, plus a unique blend of nine grains. Each oneounce serving supplies eight grams of whole grains towards
your goal of 48 grams per day.
Left with leftovers?
• Refrigerate chili for three to four days and use it to make
taco salad, stuffed burritos, nachos or lunch-on-the-go.
• Freeze individual portions for two to three months.
Weis Quality Storage Containers come in a variety of sizes to
store leftover chili and more. The special lid securely closes in
just one press to lock in freshness. All sizes and shapes are both
freezer-, dishwasher- and microwave-safe. Reheat chili to a boil
before eating.
Nutri-Fact: Did You Know?
All beans are nutritionally similar with
variations in taste and texture.
Chunky Beef
& Bean Chili
Prep Time: 20 minutes
Cook Time: 1 hour
Makes: 8 (1½ cup) servings
Ingredients
1
1
1
1
tsp. Weis Quality Pure Olive Oil
cup onion, chopped
cup bell pepper, chopped
lb. Weis Quality 93% Lean Ground Beef
(or lean ground turkey or soy crumbles)
2 Tbsp. Weis Quality Tomato Paste
1 (28-ounce) can Furmanos ® Chunky
Crushed Tomatoes
1 cup water
1 Tbsp. Weis Quality Chili Powder
½ tsp. cayenne pepper, plus more to taste
1 tsp. ground cumin
2 bay leaves (remove before serving)
2 (15.5-ounce) cans Hanover ® Beans
(any variety), drained and rinsed
Salt to taste
Fresh cilantro, chopped
1 lime, cut into 8 wedges
In a large Dutch oven, heat olive oil
over medium heat. Add onion and
bell pepper and sauté until fragrant
and tender. Add ground beef and
cook until browned, about 8-10
minutes. Stir in tomato paste,
crushed tomatoes and water. Add
chili powder, cayenne pepper,
cumin and bay leaves. Stir in
beans. Raise heat to medium-high
and bring to a boil. Reduce heat
to low, cover and simmer at least
1 hour. Garnish with fresh cilantro
and a squeeze of fresh lime juice.
Recipe Tip: Divide leftover tomato
paste into one tablespoon portions
and freeze in an ice cube tray.
Nutrition Facts per serving: 240 calories; 4.5g fat;
2g saturated fat; 0g trans fat; 35mg cholesterol;
260mg sodium; 29g carbohydrate; 7g fiber; 6g
sugar; 20g protein 60% DV vitamin C.
Photo by AJ Sandone
Photo by AJ Sandone
Photo by AJ Sandone
Spicy Sausage Gluten
Jambalaya
FREE!
Prep Time: 10 minutes
Cook Time: 35 minutes
Makes: 5 (1½ cup) servings
Ingredients
1 tsp. Weis Quality Canola Oil
1 (12-ounce) package al fresco ®
Spicy Jalapeno Chicken Sausage,
sliced on a diagonal into ¼-inch thick slices
1 cup onion, chopped
½ cup green bell pepper, chopped
½ cup celery, chopped
1 garlic clove, minced
1 cup uncooked Della ® White Basmati Rice
1¾ cup gluten-free reduced-sodium chicken broth
1-1½ tsp. salt-free Cajun seasoning blend
(such as The Spice Hunter ® Cajun Creole
Seasoning Blend)
1 (14.5-ounce) can no salt added diced
tomatoes, drained
¼ cup green onions, chopped
Heat oil in a large skillet over
medium high heat. Add sausage
and cook until lightly browned,
about 5 minutes. Add onion, bell
pepper, celery and garlic; cook
until vegetables are tender, stirring
occasionally. Add rice; cook 2-3
minutes, stirring constantly. Add
broth and cajun seasoning; bring
to a boil. Cover, reduce heat to low
and simmer 15 minutes, or until
rice is cooked and broth absorbed.
Add drained tomatoes and cook
uncovered until heated through.
Remove from heat, garnish with
green onions and serve.
Nutrition Facts per serving: 210 calories; 7g fat;
1.5g saturated fat; 0g trans fat; 50mg cholesterol;
550mg sodium; 21g carbohydrate; 2g fiber; 4g
sugar; 15g protein; 30% DV vitamin C.
10
weis Healthy Bites™
|
gluten
FREE
www.weismarkets.com/healthyliving
GOING
Are you in search of gluten-free foods? Adapting to a
gluten-free diet for celiac disease can be overwhelming.
The good news is there are plenty of nutritious glutenfree foods at your fingertips in our stores.
Amid the Aisles
Rice
Following a gluten-free diet may cause you to fall short
of iron, thiamin, riboflavin, niacin and folate—nutrients
found in gluten-containing grains. Incorporate naturally
gluten-free grains like millet, quinoa, tapioca and rice into
your diet to help fill these gaps. Della® Rice is produced
using a special technique called micro- milling to ensure the
freshness, aroma and flavor of every pouch. Their aromatic
Jasmine, Brown Basmati and White Basmati types of rice
are known for the nutty taste and fragrance that results from
cooking. Give it a try in pilaf, stir fry or desserts.
100% Juice
Gluten-free choices in the grocery aisles include plain
white and brown rice; beans, lentils, and legumes; plain
canned fruits, vegetables and 100 percent juice; corn- and
rice-based cereals and tortillas; and cooking oils. Ocean
Spray® Premium 100% Juice is made from tangy cranberry
juice blended with Pomegranate, Concord Grape or
Raspberry flavors and no added sugar. Each eight-ounce
glass supplies two full servings of fruit, plus an excellent
source of vitamin C and is gluten free. When you’re looking
for a drink with some bubbles, try a four-pack of crisp and
refreshing Ocean® Spray Sparkling.
Cereal
You can also find gluten-free products in specialty
sections of the store or stocked with comparable products.
In the cereal aisle, look for rice- or corn-based cereals like
Honey Nut Chex®, Chocolate Chex®, Cinnamon Chex®,
Apple Cinamon Chex®, Rice Chex®, and Corn Chex® that
are all gluten free. They also supply more than eight grams
of whole grain per serving, and less than 10 grams of sugar.
In the Meat Case
Look for fresh lean meats, poultry and seafood to
avoid additives, broth, breading or seasoning blends that
www.dellarice.com
www.oceanspray.com
www.chex.com
may contain gluten. Always read the ingredient listing of
packaged meats like lower fat sausage, bacon or seasoned
meats before purchase. Gluten-free al fresco® Chicken
Sausage is made with lean skinless chicken and no nitrates,
nitrites, preservatives or artificial flavors. All varieties are
flavored with gourmet ingredients like Sweet Italian, Spicy
Jalapeno and Sweet Apple. These fully-cooked chicken
sausages are great on the grill or try them in soup, pasta
dishes, atop pizza or in this recipe for Spicy Sausage
Jambalaya. Look for their new breakfast links too!
On the Dairy Shelves
Many foods in the dairy department like unflavored
milk, plain yogurt and eggs are gluten free. Read labels for
gluten or gluten-containing ingredients before purchasing
cheese, sour cream, flavored yogurts or soymilk. Awardwinning Cabot® Vermont Cheddar Cheese contains no
gluten-containing fillers and is safe for individuals with celiac
disease. All varieties including 75% Reduced Fat, Hunter’s
Seriously Sharp, Pepper Jack are labeled with a gluten-free
seal so spotting them is even easier!
In the Produce Department
Fill your cart with a colorful array of fresh fruits,
vegetables, plain nuts and seeds from the produce
department. These naturally gluten-free foods supply
a host of essential nutrients like vitamins, minerals and
antioxidants, plus fiber. Check for gluten before choosing
dried fruits or veggies, those packed in sauce and seasoned
or candied nuts and nut mixes. Eating enough fiber on a
gluten-free diet can be challenging--aim for 25-35 grams of
fiber per day.
Fresh from the Deli
There are several gluten-free options at the deli
counter. Weis Market Street Deli Meats, such as OvenRoasted Chicken and Turkey, Honey Ham and Roast Beef
are made from premium ingredients and are free of gluten
and MSG. Ask our deli associates to slice your gluten-free
deli meats and cheeses first thing in the morning to prevent
cross contact with gluten-containing foods.
www.alfrescoallnatural.com
www.cabotcheese.coop
www.weismarkets.com
ystery Ingredient
This fruit and veggie-packed smoothie contains a mystery ingredient!
Can you guess what it is? Fill in the blanks to answer the clues below,
then match the numbered letter in the clue to the number in the
answer to fill in the missing letters to solve the mystery!
Mystery Green Smoothie
CLUES
Prep Time: 10 minutes
Makes: 2 servings
L ___ ___
T ___
E with
1. Fill half of your ___ ___
Ingredients
1
1 banana, cut in chunks
½ Granny Smith apple, cored and sliced
1 cup white grapes
6 oz Weis Quality Nonfat Vanilla Greek Yogurt
2 cups fresh baby _ _ _ _ _ _ _
F ___ ___
U ___ ___
T ___
S and
___
5
V ___ ___
G ___
E ___
T ___ ___
B ___
L ___
E ___
___
3
(mystery ingredient)
O ___
L ___
O ___
R ___
S at each
2. Eat a rainbow of ___ ___
4
meal and snack for the most vitamins and minerals.
3. All forms of fruits and veggies
count!
a. 100% juice (limit to 8-ounces per day)
½ cup Weis Quality 100% White Grape Juice
Directions
1. With the help of an adult, place
all ingredients in blender and
blend until smooth.
2. POUR into glasses and serve.
b. ___
F ___
R ___
E ___ ___
H
2
F ___ ___
O ___
Z ___
E ___
c. ___
6
d. Dried
ANSWER
H
____________________________
2
1
5
6
3
4
Answer Key: (1) plate, fruits and vegetables (2) colors (3b) fresh (3C) frozen
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.