Make Healthy Eating Easier with a Healthy Kitchen Check Up!

You have seen it on some of the reality shows on television. The dietitian or “food expert” comes into a home and starts throwing out the unhealthy foods in the kitchen. A Healthy Kitchen Check Up with a Registered Dietitian is not quite as dramatic, but just as helpful if not more so. Having a dietitian come into your home to provide such a service can make you feel like you have your own personal nutritionist, just like a celebrity.

During a healthy kitchen check up, the Registered Dietitian will come to your home, and evaluate the foods on hand in your cupboards, refrigerator, and freezer and on your countertop. Groceries are too expensive to throw out in this economy, so unless a product will cause you harm due to a specific health issue such as diabetes or kidney disease, you will be encouraged to use up what you have and purchase a different product on your next trip to the supermarket. Again, a real life healthy kitchen check up is not as dramatic as those on television, but are just as fun!

This service can really help provide you with ideas for healthy meals and snacks, tips on saving money at the supermarket, kitchen tools that can make meal preparation healthier and easier and staples to keep on hand to prevent swinging through the drive through at meal times. By having a stocked kitchen and easy to use pantry staples, you can stick to your meal plan and meet your health and weight goals in no time.

Information you will get during a Supermarket Savvy Healthy Kitchen Check Up:

• Top 12 Pantry Staples
• Customized grocery list
• My Plate food group guide
• Well Stocked Kitchen Food List
• Well Stocked Kitchen Equipment List
• Savvy Food Budgeting…and more!

The Healthy Kitchen Check Up benefits both the client and the Registered Dietitian. Clients benefits by gaining tools to make healthy eating easier. Dietitians benefit from being able to offer an additional resource to their clients, creating a new revenue stream. Some insurance plans that offer a nutrition benefit cover a SUPERMARKET SAVVY Healthy Kitchen Check Up appointment.

Find a dietitian who can provide a Healthy Kitchen Check-Up in our Health Professional Directory.

 Learn more about the Healthy Kitchen Check-Up Kit

Melissa Herrmann Dierks RDN, LDN, CDE one of the creators of the Healthy Kitchen Check Up Kit is available to health professionals via phone (704-779-2100) or email (melissa@supermarketsavvy.com) to help you add this service to your business.  Melissa can take the worry out of getting started by answering your questions about marketing the service, billing/charges and more.  If you are trying to decide whether or not this service is for you, contact Melissa for more information. Once you purchase the kit and read through it, you can call or email with specific questions as needed, and Melissa will help you get started.

Farmers’ Markets Pros & Cons

Farmers Market Pros

1. Taste is important. Fruits and vegetables are likely to taste different than varieties found in local
   supermarkets. While large-scale producers choose varieties for reasons like yield and hardiness, small farmers often choose varieties based on taste. Many vendors will allow you to taste their product before you buy it. A farmer’s biggest selling point is the taste of their products.
2. Interactive experience.
   You can speak to the farmer about the product, ask questions, ask how it is prepared, etc. No offense to the men and women who stock produce in supermarkets, but they may not be as connected to the product and in some cases, might not even be sure what it is!
3. Family friendly environment. There is often a lot of activity and sometimes musicians and a general festive atmosphere that is different from the grocery store experience.
4. Learning experience. Not only can you learn about different types of produce and how to prepare them, but some farmers market associations offer cooking classes or demonstrations, growing classes, composting classes and more.
5. Supports local farmers. At the supermarket we don’t always know if something was grown in the US.
   According to Local Harvest, when buying at a supermarket 18 cents of every dollar goes to the grower; when buying at a farmers market, the money goes directly to the grower.

Farmers Market Cons

1.  Takes time. Don’t expect to find everything you need at a farmers’ market. It isn’t the one-stop shopping you may be used to in a supermarket. However, many of us know that supermarket A may have a better selection of one product or supermarket B may have better prices on another. Knowing where to get what you like and what you need is part of what makes you Supermarket Savvy!
2. Limited selection. Selection can vary from week to week and season to season. Planning ahead at a farmers’  market can be challenging. While seasonal guides can give you an idea of what to expect, there can still be some variability in what’s available locally.
3. Certified organic? While many growers practice organic techniques they may not be certified. Some  reasons may include cost, or inability to prove the land has not has been free of synthetic fertilizers or prohibited pesticides and herbicides for three years. Some markets require their vendors to use organic practices; others allow both conventional and organic growers to participate. Talk to the vendors to learn about their growing practices.
4. Price may vary. Many growers are small business people and their expenses can vary depending on numerous variables. Some items may be priced similarly to local grocery stores while other items may be priced higher or lower.
5. First come, first served. Many of us have had the full intention of going to a market only to roll over and look at the clock and know we’re late, late, late! For the best possible selection it’s better to arrive earlier than later especially if you have your eye on hot ticket items like strawberries or figs. Unless you’re a natural early riser the time factor can be a con.

Thanks to Melisa Danho, University of Texas School of Public Health graduate student and dietetic intern, for researching and writing these tips for shopping in farmers’ markets.

You can learn more about vegetables, specifically salads, in the April SUPERMARKET SAVVY Newsletter. LEARN MORE

Find a FREE Handout on Shopping for Fuits & Vegetables.

Tips for Shopping at Farmers Markets

1. Don’t be intimidated.  No one expects you to be a produce or market expert. If you’re not sure what an item is, ask the vendor or ask one of the other shoppers. If you’re a little nervous about going take a friend or family member so they can share the experience and share the question-asking burden. You can each buy one fruit or vegetable that you’ve never tried then split the amount in two so you can try two new things for the price of one.
2. Get there early for variety, late for possible deals. If you’re looking for the greatest variety and quality you’ll want to arrive early. Sometimes this has the additional benefit of helping you beat a crowd. Also, keep in mind that certain popular items, for example fresh strawberries, tend to sell out early. Also, some vendors don’t stay the entire time the market is open–there is no reason to stay if they’re sold out. Arriving late may mean less variety but some vendors are willing to give price breaks. These breaks may not be dramatic however since most vendors are small business owners.
3. Carry a shopping bag  Many vendors have plastic bags for you but some may not. This can also make it easier to carry  everything and make it less likely for you to leave something behind. It’s easy to lose track of how many bags you’re carrying when there is a lot of activity and noise around you.
4. Bring cash. Although many vendors have card reading machines and some farmers markets have ATM’s on site, it’s still a good idea to bring cash in case the vendor you want to purchase from doesn’t have a card machine. Having some smaller bills (tens, fives and singles) can’t hurt especially toward the end of the day. By then your vendor may be flush with 20s and you may not be interested in buying eight bunches of radishes.
5. Ask away.  Don’t be scared to ask what something is, how to prepare it, or what the vendor’s favorites are. This is how you can find out what’s good and have a great learning experience. If you’re interested in organic produce but don’t see any signs, ask if they grow their fruits or vegetables organically or conventionally.
6. Find out if you can have a taste.  Maybe you’re not sure what it is, or maybe you’re wondering if it tastes as good as it looks. Try to find out! Some vendors keep product on the side already portioned and ready for the tasting. If not, ask if you can try a piece and whether you can grab it yourself. While the atmosphere is relaxed at farmers markets, ask before you go about grazing.
7. Browse the aisles first.  This is especially true for larger markets. There may be multiple vendors selling the same things so you may want to browse first and find out if there is a difference in price, growing technique (organic versus conventional) or to see if one vendor’s items simply looks fresher or of better quality than another’s. If you don’t have a shopping list this can also help you decide what items you really want to buy so you don’t blow through your budget.
8. Don’t go on a shopping spree.  There’s nothing like that money-wasting feeling of throwing out sad, limp produce to make you want to stick to eating out or limiting your shopping to microwaveable popcorn and frozen dinners. While there are many enticing offerings at farmers’ markets, they may not last in your crisper for more than a week, so stick to buying things you plan on eating, cooking or freezing soon. You should leave the market thinking “I’m going to buy so much more next time” and see if you’re able to consume what you’ve actually purchased. Making a budget before-hand or taking out a certain amount of cash and limiting yourself to that amount is a good way to check yourself.
9. Save haggling for the used car lot.  While some vendors offer end-of-the-day deals, and it’s okay to ask if there are any price breaks for large quantities (if you’re thinking of freezing or canning things), it’s best to respect whatever price the vendor
   sets. Most farmers work long days and well into the evening, putting in more hours than most small business owners. They must perform physical labor and still deal with all the logistical, monetary and marketing issues that any business has. It’s okay to ask for discounts, but if the answer is no, leave it at that.
10. Find out who’s in charnge. Farmers’ markets have different rules for vendors and  shoppers. For example, some farmers markets only allow organic farmers, some have rules regarding how many miles constitute “local” and others have rules regarding whether vendors can carry items they did not produce. As far as hoppers are concerned some markets don’t allow you to bring pets and may have rules about parking. If you’re interested in finding out about guidelines, practices and governmental ordinances that apply to farmers’ markets, your best bet is to find out who is organizing the market and direct your questions to them. The organizers may have a booth at the market or email information on their website.

Thanks to Melisa Danho, University of Texas School of Public Health graduate student and dietetic intern, for researching and writing these tips for shopping in farmers’ markets.

You can learn more about vegetables, specifically salads, in the April SUPERMARKET SAVVY Newsletter that includes 7 reviews of healthy salad kits, 5 reviews of veggie toppings, several salad recipes, a Guide to Fresh Produce Tip Sheet, Key Nutrients in Vegetables Chart, a Seasonal Guide to Produce, and a Fresh Focus on Kale. LEARN MORE

Find a FREE Handout on Shopping for Fuits & Vegetables.

Fresh Focus: Brussels Sprouts

Whether you love them or hate them, there’s no denying that Brussels sprouts have made a major comeback in the last couple of years. These tiny cabbages prepared in a multitude of ways – roasted, sautéed, shaved, braised – have solidified themselves as a sought-after side dish on dinner plates everywhere.

Brussels sprouts belong to the cancer-fighting cruciferous family. These vegetables are a rich source of isothiocyanates, a class of phytochemicals that help detoxify harmful compounds in the body and possibly stop cancer before it even starts. Epidemiological studies link greater consumption of cruciferous vegetables with decreased incidence of several types of cancers including breast, prostate, lung, colorectal, and pancreatic.

In addition to their rich phytonutrient content, Brussels sprouts are also high in vitamin C (125% DV), vitamin K (195%), and folate (12%) per cup (uncooked).

How to Purchase
Small Brussels sprouts taste sweeter and require less cooking time. Color should be bright green with no yellow or brown discoloration. They should be firm to the touch and the leaves should be tightly closed with no splits. Peak season is late August through March.

How to Store
If the sprouts are attached to the stalk, remove them but leave outer leaves attached. Store unwashed sprouts in the fridge in a bowl or storage container with no lid. They’ll keep for several weeks.

How to Prepare
Like other cruciferous vegetables, Brussels sprouts can become bitter, mushy, and emit an unpleasant sulfur smell if cooked too long. Proper preparation will bring out their natural sweetness and nutty flavor while keeping them chewy.

Here are some tips:

• Trim the stems and discolored or wilted outer leaves of fresh Brussels sprouts. To wash, rinse under running water or soak in a bowl of fresh water for a few minutes and then rinse.
• Before cooking, cut an “X” in the bottom of each sprout; this will help the heat spread evenly when cooking.
• Steam sprouts in a stovetop steamer for 8 to 10 minutes, depending on size, or microwave them for 4 to 8 minutes. The sprouts are ready when they appear bright green and are just tender with a bit of a crunch left. Season with salt and pepper, drizzle with olive oil, and add some chopped nuts and dried fruit.
• To roast, toss sprouts in olive oil and roast on an oiled baking sheet at 400 degrees for 25 to 30 minutes. The oven’s dry heat will produce a firm, creamy-textured, and caramelized sprout as the liquid from the vegetable evaporates. Spritz with lemon and dust with parmesan cheese.
• To braise, combine sprouts with broth and shallots or garlic, and cook over medium heat for 20 to 25 minutes and stir occasionally.

Fun Fact
These tiny cabbages were widely cultivated around Brussels, Belgium during the 16th century and that’s how they get their name.

Pan-Caramelized Brussels Sprouts with Pistachios & Dried Cherries
From Melissa’s 50 Best Plants on the Planet Book
Makes 6 servings
¼ cup coarsely chopped dried cherries
3 ½ teaspoons extra virgin olive oil
14 ounces (about 25) small, tightly closed Brussels sprouts, trimmed, halved top to bottom
1 ½ teaspoons butter
Coarse salt (kosher or sea)
¼ cup coarsely chopped roasted pistachios

1. In a small bowl, combine 1/3 cup warm water and the cherries. Set aside.
2. Put the sprouts in a bowl; drizzle with 2 teaspoons or the oil and gently toss to lightly coat them.
3. Heat the butter and remaining olive oil in a large skillet on medium heat. When the butter melts, shake the handle of the skillet to swirl the butter with the oil. Place the sprouts cut-side down in a single layer. When they begin to brown, sprinkle them with salt and cover; cook until the bottoms are nicely browned and the interiors are tender-crisp; about 5 minutes.
4. Add the water and cherries to the pan; increase the heat to high. Cook until the water evaporates and the sprouts are nicely caramelized. Transfer to a platter. Scatter the pistachios on top and serve.

Nutrition for 1 serving: 110 calories, 6g total fat, 1.5g saturated fat, 100mg sodium, 11g carbohydrate, 4g fiber, 4g sugar, 3g protein, 15% DV vitamin A, 80% DV vitamin C, 4% DV calcium, 8% DV iron.

Win a copy Melissa’s 50 Best Plants on the Planet–the Most Nutrient-Dense Fruits & Vegetables with 150 delicious recipes. $35 Value. Leave a reply below and tell us your favorite vegetable with a shopping or preparation tip. The winner will be announced February 18th

Learn more about shopping for and preparing fruits and veggies–download a Fruit & Vegetable Nutrient Chart and a Tip Sheet on Fruits & Vegetables.

Give a Healthy Gift this Holiday

Gift baskets or bags of holiday treats are fun to put together and enjoyable to receive. Why not prepare a holiday gift basket around a healthy but endulgent theme? You can assemble a Soup Gift Basket filled with healthy prepared soups or a prepare a mix in a bottle such as this Friendship Soup in a Jar on AllRecipe.com. Add a couple of interesting soup mugs or bowls, some crackers and cheese, and a package of bright napkins.

Or put together a Snack Gift Basket of healthy snacks such as Cabot Light Cheddar Cheese, Wonderful Pistachios, and Ocean Spray Reduced Sugar Craisins. Add a bottle of wine or sparkling cider, a cheese board and spreader, snack bowls or wine glasses.

Nonni’s THINaddictives Biscotti is a great addition to a holiday gift basket. These artisan cookies are a thin version of Nonni’s regular biscotti that combines real fruit and almonds in a thin and crunchy treat. To help you with portion control, they are packaged in 100 calorie packages. My favorite for the holidays is the Cranberry Almond Thins but the Cinnamon Raisin Thins and Pistachio Almond Thins are delicious also.

If you want to try these special cookies, leave me a comment and tell me what healthy treat you will be enjoying this holiday. A winner will be posted on December 12th. We will get you the gift package of Nonni’s THINaddictives by Christmas.

You can gain an additional entry by posting on our Facebook what your favorite holiday treat it. Or tweet: @SUPERMRKTSAVVY is giving away @nonnisbiscotti for the holidays! Enter now: http://ow.ly/fIngJ

Good Luck!

Ancient & Alternative Grains

Whole grains have become a priority for health conscious consumers due to the 2010 USDA Guidelines and the MyPlate program that emphasizes the importance of eating at least 3 servings of whole grains (48 g) each day. Wheat, corn, rice, and oats represent the largest market share of whole grain food sales. However, various ancient and alternative grains are gaining the attention of savvy
consumers and the food industry. These include amaranth, buckwheat, flax, Indian rice grass, millet, teff, quinoa, and sorghum.

Several of these ancient grains have become common on grocery store shelves in the form of flours and flakes although few consumers know how to prepare and incorporate these grains into their diet. More of these ancient grains are showing up in prepared foods such as bread, cereal, crackers, chips, and side dishes.

This month’s SUPERMARKET SAVVY Newsletter searched the grocery shelves for foods that contain these ancient and alternative grains and provides information on buying, preparing, and eating all types of whole grains. Read reviews of Nature’s Path Ancient Grains Granola, Progresso Barley Soups, Kashi 7 Whole Grains and more. Enjoy recipes for 10 Grain Yogurt Quickbread and Tangy Quinoa Salad among others. Find a Whole Grain Tip Sheet and Comparison Chart. Read more about the current issue.

Let me know your favorite whole grain product or give me a tip on how you get your family to eat whole grains and you will be entered into a contest for a free Bob’s Red Mill Cookbook: Whole and Healthy Grains for Every Meal of the Day.

Last Minute Tips for a Healthy & Blessed Thanksgiving

As the count down to the Thanksgiving meal evolves, take a deep breath and focus on the company rather than the food. Think of fun ways to interact that don’t involve food–take a walk, play a game, do a craft, etc.

When food is the focus, think about cutting the fat and sodium where possible:

• Try a fat free and reduced sodium stock or broth–try Swanson.
• Use a fat skimmer to rid the turkey drippings of fat and make a low fat gravy.
• Try a Soy Nog rather than regular Egg Nog to cut calories and fat.
• Use a low fat and sodium canned cream or mushroom soup for casseroles.
• Prepare stuffing with whole grain bread for added fiber, vitamins, and minerals.
• Substitute egg whites for whole eggs and evaporated skim milk for cream in your pumpkin pie recipe.
• Serve cut up raw veggies with a low fat dip for an appetizer.

Enjoy your holiday! Count your blessings!

For more thoughts on Healthy Holiday Foods and to access a Tip Sheet on 10 Healthy Holiday Foods go to www.supermarketsavvy.com.

Healthy Holloween Treats

Halloween and health may seem like an oxymoron but there are some healthier options for Halloween treats–popcorn balls, dried fruit products, trail mix and even reduced sugar candies are just a few suggestions.

Just as our latest newsletter focused on eliminating ‘Added Sugars,’ the focus on Halloween treats should be on lowering the sugar content. Some popular small sized candies with lower amounts of added sugar include Wonka Mini Laffy Taffy (4.2 grams), Hershey’s Assorted Miniatures (4.4 grams), Hershey’s Nuggets Dark Chocolate with Almonds (4 grams), Reese’s Peanut Butter Cups (8 grams), and Skinny Cow Dreamy Clusters Candy (8 grams).

Dried fruit snacks come in lots of shapes and flavors and are like candy to kids. Since fruit is a natural source of sugar, the focus should be on finding those with no or little added sugar. Also check the ingredients for ‘partially hydrogenated oils’ and ‘artificial food colors.’ Some of our favorites are Betty Crocker Simply Fruit Roll-Ups (10 grams sugar), Sensible Foods Crunch Organic Dried Fruit Snacks (16 grams sugar) and Annie’s Homegrown Bunny Fruit Snacks (10 grams sugar).

Find more Healthy Halloween Tips on www.SupermarketSavvy.com.

Savvy Kids at the Supermarket

Would you like to serve up a health portion of food and nutrition to your kids? Do you need a new idea for a party

one that is fun and informative? Are your kids picky about foods and you would like to get them to try new fruits or vegetables? Give Savvy Kids at the Supermarket a try! Cindy Silver, a registered dietitian has spent the past 15 years entertaining and educating kid-focused activities in the supermarket in her role as a supermarket nutrition educator for Lowe’s Foods in North Carolina.

Savvy Kids at the Supermarket (SKS) is a series of 9 modules for parties, family dinners and tasting new foods. For instance, the SKS Mini-Kits focus on family meals and snacks with 3 themes–Power Breakfast, Sugar-Buster Snacks, and Fun Family Dinners. Each Mini-Kit includes 8 to 12 kid-friendly recipes, a colorful step-by-step guide of 5 pages and a fun activity sheet. Mini Kits sell for $11.99 each or al 3 for $29.99 (a $6 savings).

SKS Party Planners make birthday parties easy on parents and fun for kids. You guessed it…every party begins at the supermarket where kids prowl around to find ingredients for a simple party or meal and/or snacks. Afterwards, they head home for some fun in the kitchen and a party that serves up healthy choices. Choose from 3 themes–Pizza Party, Picnic Party, and Sleepover Party. Each Party Planner Kit includes 3 kid-friendly recipes, 3 party meal solutions, party favor suggestions, a colorful step-by-step guide of 3 pages, and a fun activity sheet. SKS Party Planners are $6.99 each or 3 for $17.99 (a savings of $3).

To encourage young children to try new fruits and vegetables, Cindy has 3 Kids’ Cards Themes–Tasting Apples, Tasting Vegetables, and A Supermarket Garden. Every card set starts with a hunt for one special food in the produce aisle. Kids learn by seeing, smelling, touching, and tasting. After checkout, they return home to think about how the food grows. Then, they help cook up a tasty and nutritious recipe. The Kids’ Cards are $6.99 each or all 3 for $17.99 ($3 savings).

Visit me at the American Dietetic Association Food & Nutrition Conference this weekend in San Diego. You can find me at the Member Product Marketplace on Sunday from 8 am to 4 pm. I will have sample SKS modules for you to preview.

Frozen Fruit Bars Can Count as a Fruit Serving

Are you one of the people who average under 2 cups of fruits and vegetables each day when 5 to 6 cups is recommended by the 2010 U.S. Dietary Guidelines? On average only 8% of Americans consume the recommended servings of fruit per day.

Many frozen fruit bars can be counted as a serving of fruit because they contain real fruit, fruit juice, or fruit concentrate. But some only contain fruit flavors and sugar. Read our reviews of frozen fruit bars in the July SUPERMARKET SAVVY Newsletter and access a comparison chart of 4o Frozen Fruit Bars with SUPERMARKET SAVVY Picks for the healthiest bars. Here are some of the healthiest and our favorites–Jolly Llama Whole Fruit Squeezups, Del Monte Fruit Chillers, and  Jamba Sorbet Bars.  

Learn more about Frozen Fruit Bars with tips on purchasing and making your own.