Free Volume 63 | 2013 Valuable Coupons Inside Taste of Autumn Display 9/15вЂ“11/9 Super-Easy Soups Everyday Italian Make-Ahead Magic Ask a Weis Dietitian Nutrition and Wellness Advice What are sugar alcohols? вЂ“ Valerie Sugar alcohols are types of reduced-calorie sweeteners. You may see them listed as ingredients in sugarfree or no sugar added ice creams, cookies, puddings, candies, and chewing gum. Common sugar alcohols are: вЂўErythritol вЂўGlycerol вЂўLactitol вЂўMaltitol Weis MarketsвЂ™ Team of Registered Dietitians Beth Stark RDN, LDN Karen Buch RDN, LDN Kathryn Long RDN, LDN вЂўMannitol вЂўSorbitol вЂўXylitol Sugar alcohols provide fewer calories than sugar and have less of an effect on blood glucose than other carbohydrates. If you are considering whether to choose foods containing low- or reduced-calorie sweeteners, always read the nutrition facts label first. The foods may still contain a significant amount of calories, carbohydrate or fat and are not necessarily a вЂњfree foodвЂќ when it comes to meal planning and blood sugar control for people with diabetes. Sensitive individuals and especially children may experience some degree of gastric discomfort after eating foods containing sugar alcohols, so consume with caution. вЂў Send us your nutrition questions Weis Healthy Bitesв„ў 1000 S. 2nd Street, PO Box 471 Sunbury, PA 17801 email: healthybites@weismarkets.com website: weismarkets.com/healthyliving Connect with Weis Markets for articles, recipes and videos from the Weis Dietitians 02 weis Healthy Bitesв„ў | www.weismarkets.com/healthyliving вЂў Contents For Healthy Bites recipe videos & more, scan the QR code or visit: socialmedia.weismarkets.com Features 04 Taste of Autumn 07 Pear Primer 08 Make-Ahead Magic 11 Everyday Italian 12 Tea Time 15 Super-Easy Soups 05 Recipes 05 Pear Crisp (cover) 09 Salmon Cakes with Spicy Aioli 10 Spinach Lasagna Rollatini 10 14 14 Italian Wedding Soup 09 www.weismarkets.com/healthyliving | weis Healthy Bites в„ў 03 taste of AUTUMN Each new season brings an abundance of fresh foods, flavors and taste preferences to the table. ItвЂ™s also a good opportunity to adjust your eating habits to look and feel your best. Build these foods into your shopping list to savor a taste of autumn and prepare for cooler months ahead. www.annies.com www.unclebens.com www.annies.com www.oikosyogurt.com www.annies.com www.pillsbury.com 04 Cozy Comfort Foods As you settle into your new fall schedule, try to stick to a regular meal routine. Pair main dish meals like baked chicken, meatloaf or fish with AnnieвЂ™sВ® Homegrown Natural Mac & Cheese like Classic, Shells & White Cheddar and Bunny Shapes & Yummy Cheese. This fussfree, one-pot side cooks in just 10 minutes and compared to other quick-cooking macaroni and cheese options, all varieties are made with organic pasta, real cheese and contain no artificial flavors, colors or preservatives. Try their Organic Shells & Wisconsin Cheddar and Canned Pasta Meals too. Wholesome Whole Grains Do you want to eat more whole grains? The rich nutty aroma and flavor of new Uncle BenвЂ™sВ® Brown Basmati Ready RiceВ® adds a touch of international flair to everyday dishes, plus a serving of whole grains. It cooks in its unique microwaveable pouch in just 90 seconds, making cooking and clean-up a breeze. Try their new aromatic Jasmine Rice and others like Whole Grain Brown, Long Grain & Wild and Original. Eat Balanced Serve warm and cozy autumn suppers with at least half a plate of vegetables to make it a balanced meal. Use AnnieвЂ™sВ® Homegrown Natural Salad Dressings like Cowgirl Ranch, Goddess, Shiitake Sesame or Light Raspberry Vinaigrette to kick up the flavor of tossed weis Healthy Bitesв„ў | www.weismarkets.com/healthyliving salads, plus steamed and roasted vegetables too. These dressings get their fresh flavor from pure and simple ingredients and nothing artificial. Immunity Booster Cold and flu season is here. Eat plenty of immuneboosting foods to stay healthy all winter long. Yogurt that contains live and active cultures can help promote a healthy digestive tract and may improve immunity. The DannonВ® OikosВ® fat free Plain and Vanilla Greek Yogurt you love in single-serve cups is now available in quartsвЂ” the right size to fit fall cooking and baking needs. This rich Greek yogurt is made by a centuries-old authentic straining method to create decadently thick and rich yogurt that supplies double the amount of protein, plus a good source of calcium and active cultures. Smart Snacks Add some fun to your little ones' lunches and snacks with AnnieвЂ™sВ® Homegrown snack and graham crackers. Select snacks like the new Cheddar Square Crackers, Honey Bunny and Chocolate Bunny Grahams are baked with organic wheat and supply six or more grams of whole grains per serving. Fresh Baked Autumn brings a bounty of fresh, seasonal fruits like apples, pears and pumpkins. Experiment to find new ways to cook and bake with them. If you follow a glutenfree diet and often miss out on autumn desserts like pies, tarts and more, give PillsburyВ® Gluten Free Dough-Pie and Pastry a try! This recipe-ready dough is easy to handle straight from the container and makes preparing apple and pumpkin pie or pear tarts a snap. Look for this and new Gluten Free Dough-Thin Crust Pizza and Cookie Dough-Chocolate Chip in our dairy department. Pear Crisp Prep Time: 15 minutes Bake Time: 25-30 minutes Makes: 6 servings Ingredients 5 firm Bartlett pears, peeled, cored and very thinly sliced 1 Tbsp. fresh lemon juice ВЅ cup Weis Quality Light Brown Sugar ВЅ tsp. Weis Quality Ground Cinnamon Вј tsp. nutmeg 1 cup Weis Quality Old-Fashioned Oats 1ВЅ Tbsp. vegetable oil baking stick, softened 1вЃ„ 8 tsp. Weis Quality Salt ВЅ cup dried cranberries Preheat oven to 350В°F. In a small bowl, toss pears with lemon juice. Arrange the pear slices in a 9-inch round baking dish or tart pan in an overlapping spiral pattern, starting from the outer edge and working toward the center. Set aside. In a medium bowl, combine brown sugar, cinnamon, nutmeg, oats, vegetable oil baking stick, and salt. Mix with a fork until crumbly. Stir in the dried cranberries. Sprinkle evenly over arranged pears as a topping and bake 25-30 minutes until topping browns and pears are tender. Serve warm. Refrigerate any remaining portions and use within 3 to 4 days. Nutrition Facts per serving: 250 calories; 3g fat; 0g saturated fat; 0g trans fat; 0mg cholesterol; 85mg sodium; 57g carbohydrate; 6g fiber; 38g sugar; 3g protein; 10% DV vitamin C. Photo by AJ Sandone Food Styling by Judi Orlick Asian Seasonality Fall with peak in October, but select varieties are available year-round. Nutrition 1 medium pear = 100 calories Excellent source of fiber when eaten with the skin. Good source of vitamin C. Selection tips Choose pears with smooth, unblemished skin. Store at room temperature to ripen. Ripe pears yield to gentle pressure at the neck (stem end). Storage Refrigerate ripe pears until ready to eat. Best flavor when eaten at room temperature. Pairings Pears are a delicious match for many sweet and savory foods, like these: 1. Hot Oatmeal + Pecans 2. Vanilla Yogurt + Honey 3. Blue Cheese Crumbles + Leafy Greens + Balsamic Vinaigrette Crunchy, juicy and sweet. Firm when ripe and best eaten as a snack or in salads. Stays fresh for up to 3 months when refrigerated. Bosc Crisp with a honey-sweet flavor. ItвЂ™s texture holds well when cooked and baked. Anjou Sweet and juicy with a hint of citrus. Bake or slice and add to dishes. Bartlett Abundantly juicy with a classic pear taste. ItвЂ™s the only pear that changes color as it ripens. 06 weis Healthy Bitesв„ў | www.weismarkets.com/healthyliving [pear] primer make-ahead MAGIC MAGIC The perks of eating together as a family go beyond good food and conversation. It also helps strengthen family ties, promotes healthy eating and saves money. Prepping and cooking in advance are stress-reducing strategies to making family mealtime a regular part of your routine. www.truenorthsalmon.com www.hellmanns.com www.weismarkets.com www.weismarkets.com www.leancuisine.com Plan and Prep Meal planning is a must. Try including a new recipe or unfamiliar ingredient on the menu to keep it fresh, interesting and appetizing. Salmon is surprisingly simple and fast to prepare. Premium quality Seafood Trust EcoCertified True Northв„ў Salmon comes from the North Atlantic ocean to our fresh seafood case in just 48 hours. Add this essential ingredient to your shopping list to make our recipe for Salmon Cakes with Spicy Aioli or try it baked, grilled or broiled. Use Time-Savers Mouthwatering home-cooked meals donвЂ™t have to take hours to prepare. A few time-saving ingredients help simplify the cooking process. Versatile HellmannвЂ™sВ® real mayonnaises and spreads have uses in everyday recipes beyond sandwiches. Use their better-for-you Light, Mayonnaise Dressing with Olive Oil, Canola Cholesterol Free Mayonnaise and new Creamy Balsamic Mayonnaise Dressing to make creamy salad dressing, flavorful aioli, tender crusted chicken or velvety mashed potatoes. Recruit Helpers More cooks in the kitchen means quicker meal prep and clean-up. Kids of all ages can help complete various tasks. Younger children can help assemble ingredients, read recipe instructions or wash fresh produce, while 08 weis Healthy Bitesв„ў | www.weismarkets.com/healthyliving older children can help shred cheese, beat eggs or measure and cook rice or pasta on the stove. Wholegrain, Weis Quality Instant Brown Rice is precooked and parboiled so it cooks in just 10 minutes. It has a mild nutty flavor and chewy texture that enhances dishes like stir fry, pilaf, soup and more. Or discover rice as a unique breakfast option when combined with milk, nuts, fresh fruit and cinnamon. Cook Bulk Batches Double or even triple your batches of beans, pasta and veggies to make creative mealsвЂ”fast! When the dinner hour strikes, simply mix and match these side dishes with grilled chicken breasts, salmon cakes or turkey meatballs to create a new and delicious meal in minutes. Store extra batches and leftovers in Weis Quality Food Storage Containers to keep food fresh and tasty. All sizes of these dishwasher-, freezer- and microwave-safe containers stack neatly in place to save space keeping your cabinets and refrigerator clutter free. Fill Your Freezer Freeze a few make-ahead meals as last-minute options when you are in a pinch. Certain dishes like soups, casseroles, chili and meatloaf are well-suited for freezing and keep for two to three months. When you need aВ meal for one, try the newВ Lean CuisineВ® Honestly Goodв„ў Entrees,В a 100 percentВ fresh approach to frozen.В Each exciting recipe includes tasty combinations of thoughtfullyВ selected ingredients like all-natural, whole chicken breast fillets andВ farm-selected vegetables that are flash frozen when fresh. В Plus thereВ are no preservatives or artificial ingredients.В Visit our frozen foods department to findВ all six varieties. Salmon Cakes with Spicy Aioli Prep Time: 15-20 minutes Cook Time: 15 minutes per batch Makes: 4 (2 cake) servings Salmon Cake Ingredients 1 pound fresh True Northв„ў Salmon Fillets, skin removed 1 large Weis Quality Egg, beaten 2 Tbsp. Weis Quality Dijon Mustard Вј cup Hellmann'sВ® Light Mayonnaise 2 lemons, juiced 1 cup Weis Five-Star Panko Bread Crumbs ВЅ cup frozen Weis Quality Sweet Corn, thawed 1ВЅ Tbsp. finely chopped fresh dill 1ВЅ Tbsp. Weis Five-Star Non Pareil Capers, drained and rinsed 1 Tbsp. Weis Quality Canola Oil, divided Spicy Aioli Ingredients 2 Tbsp. Hellmann'sВ® Light Mayonnaise 1 tsp. sriracha sauce 1 tsp. fresh lemon juice Make-Ahead Tip: Refrigerate uncooked salmon cakes for up to one day, then cook and serve. Preheat oven to 350В°F. Spray baking dish with non-stick cooking spray. Bake salmon 1520 minutes until cooked through and opaque. Cool 15 minutes, then flake into ВЅ-inch pieces with a fork and set aside. Meanwhile, in a medium bowl stir to combine egg, mustard, mayonnaise, lemon juice, panko bread crumbs, corn, dill and capers. Add flaked salmon to the bowl. Mix gently. Shape the mixture into 8 (3-inch by Вѕ-inch) cakes. Heat 1ВЅ tsp. oil in a large non-stick skillet over medium heat. Add 4 salmon cakes and cook 6-8 minutes on each side until evenly browned. Wipe skillet clean with a dry paper towel. Add remaining 1ВЅ tsp. oil and cook remaining cakes. Serve with aioli. Spicy Aioli In a small bowl, mix mayonnaise, sriracha sauce and lemon juice. Nutrition Facts per serving: 370 calories; 20g fat; 3g saturated fat; 0g trans fat; 125mg cholesterol; 590mg sodium; 21g carbohydrate; 1g fiber; 1g sugar; 27g protein; 15% DV vitamin C. Photo by AJ Sandone Food Styling by Judi Orlick Spinach Lasagna Rollatini Prep Time: 20 minutes Bake Time: 35 minutes Makes: 8 servings Ingredients 16 whole-wheat lasagna noodles, cooked according to package instructions 2 cups MaggioВ® Part Skim Ricotta Cheese 2 cups Weis Quality Made with 2% Milk Shredded Mozzarella Cheese, plus ВЅ cup for topping 3 Tbsp. Weis Five-Star Shaved Parmesan Cheese 1 large Weis Quality Egg, beaten 1 (10-ounce) box frozen Weis Quality Chopped Spinach, thawed and squeezed to remove excess liquid 1 (24-ounce) jar PregoВ® Heart Smartв„ў Traditional Pasta Sauce Preheat oven to 350ВєF. In a medium bowl, combine cheeses and beaten egg. Add spinach and stir to blend. Pour 1 cup sauce evenly into the bottom of 13 x 9-inch baking dish. Spread Вј cup of cheese-spinach mixture evenly over each cooked noodle. Gently roll from end to end and place into pan seam side down. Repeat with remaining noodles and cheese mixture. Spoon remaining sauce over rollatini and sprinkle with ВЅ cup mozzarella cheese. Cover with non-stick foil and bake for 20 minutes. Remove foil and bake 15 minutes more or until cheese has melted and lightly browned. Nutrition Facts per serving: 450 calories; 16g fat; 8g saturated fat; 0g trans fat; 65mg cholesterol; 580mg sodium; 48g carbohydrate; 9g fiber; 8g sugar; 28g protein; 50% DV calcium; 35% DV vitamin A; 10% DV iron. Photo by AJ Sandone Food Styling by Judi Orlick everyday ITALIAN Lasagna is an everyday Italian meal. ItвЂ™s easy to make ahead for in-home entertaining, potluck gatherings or as a freeze-for-later meal. Reinvent classic lasagna using a combination of fresh ingredients and pantry essentials. Pasta WhatвЂ™s an Italian meal without the pasta? This mainstay of Italian cuisine can fit into a well-balanced diet and suits even the pickiest eaters. Upgrade Italian recipes into nutrient-packed meals with whole-grain and whole-wheat pastas that supply at least three grams of fiber per serving. Our Weis Quality Whole Grain and Whole Wheat Pastas come in all of your family's favorite short and long cuts like Rotini, Penne Rigate, Macaroni, Spaghetti and more. Olive Oil Make olive oil your go-to oil for Italian recipes. Use Extra Virgin in sautГ©s, sauces, salad dressings and marinades for its flavor and healthy monounsaturated fats. Extra Light offers a mild flavor suitable for baking. PompeianВ® Olive Oil is truly authentic, originating among the hills of Tuscany. When cooking with olive oil, always measure, donвЂ™t pour, to keep the portion and calories in check. Tomato Sauce Great tomato sauce begins with sweet vine-ripened tomatoes, savory fresh herbs, garlic, vegetables and seasonings. Ready-to-use PregoВ® Italian sauces add this kind of homemade flavor to Italian recipes with ease. The Veggie SmartВ® variety contains more than half of your daily vegetable servings and the Heart Smartв„ў variety contains less sodium with 360 milligrams per half cup serving. Cheeses Flavorful cheeses like mozzarella, provolone, Parmesan and ricotta make comforting Italian dishes irresistible. Ricotta cheese is a soft, creamy cheese that originated in Italy. MaggioВ® Part Skim Ricotta Cheese is made from cowвЂ™s milk and has a moist, slightly grainy texture and a mild, sweet taste. Use it to make savory main dishes like our recipe for Spinach Lasagna Rollatini or a host of mouth-watering desserts. Greens Fresh green salads are the perfect partner for warm and cheesy lasagna. Include dark leafy greens like baby spinach and kale, arugula and romaine to get the biggest nutrition boost per forkful. Drizzle salads with oil- and vinegar-based salad dressings like Wish-BoneВ® Greek Vinaigrette, Mediterranean Italian or Light Balsamic & Basil Vinaigrette that are made with the delicious blend of extra virgin or soybean oils, robust vinegar, spices and flavors that bring tossed salad to life. ect Pasta How to Cook Perf t to boil four to six 1. Use a large po a. er pound of past quarts of water p on of salt or oil. 2. Skip the additi a boil, , stir and return to 3. Add the pasta lly. stirring occasiona g to package 4. Cook accordin bite. l denteвЂ”firm to the a til un ns io ct ru st in NOT rinse. 5. Drain and DO www.weismarkets.com/healthyliving www.weismarkets.com www.pompeian.com www.prego.com www.maggiocheese.com www.wish-bone.com | weis Healthy Bites в„ў 11 Teatime For centuries, tea has been enjoyed around the world and recognized for its ability to soothe, restore and refresh. More recently, tea is being praised for its flavonoid antioxidant content that may impact heart health, cancer protection, dental health and metabolism. White, green, oolong and black teas all come from the same camellia sinensis plant. Teas differ in the type of fermentation and oxidation they undergo, giving each type of tea its unique flavor, aroma and appearance. Contains the least caffeine. White Tea вЂў Made from new buds and young leaves that are not oxidized вЂў Light color вЂў Delicate, slightly sweet flavor вЂў Brew to feel healthy and refreshed Green Tea вЂў Made from steamed, scalded leaves that are not oxidized вЂў Pale yellow-green color вЂў Natural, grassy flavor вЂў Brew to ease stress Contains the most caffeine. Oolong Tea вЂў Made from tea leaves that are partially oxidized вЂў Light green to brown color вЂў Floral and fruity flavor вЂў Brew to calm your mind Black Tea вЂў Made from tea leaves that are oxidized вЂў Black-brown color вЂў Strong, full-bodied flavor вЂў Brew for a quick pick-me-up Experts recommend drinking freshly-brewed tea to reap its antioxidant benefits. If you prefer the full flavor of black tea, but desire the health perks and refreshing goodness of green, brew a cup of new TetleyВ® Black & Green Tea. The black and green tea leaves used to make this unique blend are carefully sourced, picked, cut and dried then skillfully tasted by expert tea tasters to ensure a quality cup of tea every time you brew. Look for their entire family of teas including Classic, Pure Green and the highly popular robust British Tea. 12 weis Healthy Bitesв„ў | www.weismarkets.com/healthyliving www.tetleyusa.com Nutri-Fact: Did You Know? Tea is the most consumed beverage in the world, second only to water. Perfect Tea In 5 Steps 1. Begin with fresh, filtered cold waterвЂ”the better the water quality, the better the tea will taste. 2. To extract the full flavor out of tea, bring the water to near-boiling and pour directly over the tea into a cup. Cover while steeping to retain the heat. 3. Brew by the clock and not by the color of the tea. Steep green and black teas for 3-5 minutes and herb teas for 4-6 minutes. 4. Tea leaves absorb up to 7 times their weight in water. Gently squeezing the tea bag after steeping enhances the color and flavor of the tea. 5. Add low-fat milk, sugar, honey or a splash of lemon, if desired. Italian Wedding Soup Prep Time: 20 minutes Cook Time: 25 minutes Makes: 8-10 (1 cup) servings Ingredients 2 tsp. Weis Quality Extra Virgin Olive Oil 2 links al frescoВ® Roasted Pepper and Asiago Chicken Sausage, cubed 2 carrots, peeled and chopped 2 ribs celery, finely chopped 1 cup onion, chopped 1 clove garlic, minced 1 tsp. Mrs. DashВ® Italian Medley Seasoning Blend 1вЃ„ 8 tsp. Weis Quality Salt Вј tsp. Weis Quality Ground Black Pepper 1 (15.5-ounce) can BushвЂ™s BestВ® Cannellini Beans, drained and rinsed 1 (28-ounce) can FurmanosВ® Petite Diced Tomatoes 4 cups Weis Quality Fat Free Reduced Sodium Chicken Broth 2 bay leaves Вѕ cup Weis Quality Acine de Pepe Pasta, uncooked 3 cups Weis Quality Baby Spinach Weis Five-Star Shaved Parmesan Cheese (optional garnish) Heat oil in a large pot over mediumhigh heat. Add sausage, carrot, celery, onion, garlic, seasoning blend, salt and pepper. SautГ© 5 minutes until vegetables are tender and fragrant, stirring occasionally. Add beans, tomatoes, broth, and bay leaves. Stir and bring to a boil. Add uncooked pasta, reduce heat to medium and cook uncovered until pasta is firm, but tender; about 10 minutes. Reduce heat to low and stir in spinach. Cook 1 to 2 minutes until spinach begins to wilt. Remove bay leaves, garnish with Parmesan cheese if desired and serve with crusty bread. Nutrition Facts per serving: 240 calories; 2g fat; 0.5g saturated fat; 0g trans fat; 15mg cholesterol; 550mg sodium; 38g carbohydrate; 7g fiber; 5g sugar; 13g protein; 60% DV vitamin A; 25% DV vitamin C; 15% DV iron. 14 weis Healthy Bitesв„ў | www.weismarkets.com/healthyliving Photo by AJ Sandone Food Styling by Judi Orlick SUPER-EASY Soup is a warm, hearty one-pot meal that offers plenty of leftovers for lunches later in the week. What may surprise you is how quickly you can get homemade soup on the table. HereвЂ™s a guide to help you make sensational soups from scratch. Starter SautГ© Many soup and stew recipes start by sautГ©ing meats and vegetables. This technique caramelizes the surface of the foods, releases aromas and adds unbeatable depth of flavor. Start by cutting ingredients to a uniform size and thickness, avoid overcrowding the pot or skillet and add foods based on the time needed to cook. If using pre-cooked ingredients like al frescoВ® Chicken Sausage, add them last just to heat through and brown. These 100 percent lean skinless chicken sausages are seasoned with gourmet ingredients like Sweet Italian, Roasted Pepper and Asiago and Sweet Apple and theyвЂ™re gluten free too. The Best Base Stock your pantry with a variety of canned tomatoes to use in soup and stew recipes. FurmanoвЂ™sВ® Tomatoes red ripe tomatoes are packed fresh in the summer within hours of harvesting. When making smooth, tomato-based soups, try Chunky Crushed, Puree and Crushed Tomatoes. If making chunky soups with lots of texture, like our Italian Wedding Soup, opt for Diced, Petite Diced and Whole Peeled Tomatoes. All varieties feature 100 percent natural sea salt to reduce the sodium content by at least 50 percent. Try their preseasoned varieties for quick-cooking soup recipes too. Chock Full of Goodness If you crave chunky soups with lots of texture add plenty of vegetables, rice, pasta or beans to get more out of every spoonful. Beans supply plant-based protein, fiber and vitamins and minerals to make heartier, healthier soups. They also help stretch the batch into more meals. Drain and rinse BushвЂ™s BestВ® Light or Dark Kidney Beans to add to Minestrone or puree Great Northern or Cannellini Beans as a lighter way to add to texture to classic cream soups. Check out their newest line of Reduced-Sodium Beans. Souper Shortcuts When your soup of choice is a cup of chili, make it fast and foolproof with new Mrs. DashВ® Chili Seasoning Mix. This packet contains all of the traditional spices and herbs you need including chili pepper, dried onion, cumin, garlic and onion powders, red pepper and oregano. Simply combine with lean ground beef, turkey or soy crumbles or add an extra can of beans to keep it meatless, then simmer and dig in! Use their entire line of sodium-free Seasoning Blends, including Table Blend, Extra Spicy, Garlic Herb and Italian Medley to make your cozy fall soups. Find recipes and more on the new Pot Roast, Sloppy Joes and Meatloaf seasoning mixes on their website. www.weismarkets.com/healthyliving www.alfrescoallnatural.com www.furmanos.com www.bushbeans.com www.mrsdash.com | weis Healthy Bites в„ў 15 After carving your Halloween jack oвЂ™lantern, donвЂ™t toss the seedsвЂ”roast them to create a crunchy and nutritious snack! Roasted Pumpkin Seeds 1. Wash pumpkin seeds under running water just after removing them from the pumpkin. Dry washed seeds thoroughly. 2.Place pumpkin seeds on a baking sheet lined with parchment paper. Drizzle with olive or canola oil and season. 3.Roast at 350В°F for 12-15 minutes, stirring occasionally, or until golden brown. 4.Eat вЂ�em up! Seasoning Ideas ean.com ww.bubbyandb Photo credit: w Fun Facts: вЂў The average pumpkin contains 500 seeds! вЂў Pumpkins are the worldвЂ™s largest fruit and are made up of 90% water! вЂў 85 pumpkin seeds supply 125 calories, 9 grams of protein and 1 gram of fiber plus iron, magnesium, zinc and omega-3s. вЂў Cheesy: grated Parmesan cheese, dried Italian seasoning вЂў Chocolate LoverвЂ™s: cocoa powder and sugar вЂў Pumpkin Pie: brown sugar, ground cinnamon and pinch of nutmeg вЂў Zesty: chili powder, cayenne pepper and pinch of salt Disclaimer: вЂњThe 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.вЂќ Please recycle this magazine anywhere glossy paper is accepted.