Publix GreenWise Market Magazine - Spring 2011
Freezer Pleasers
Just because you need a meal in a hurry doesn’t mean you have to resort to drive-through. Stock your freezer with these 12 quick-to-fix items, and you’ll always have a healthier alternative close at hand.
Do you ever start your day with the intention of making a homemade dinner, only to find yourself running errands after work, preparing for an evening meeting or hustling to get the family ready for a school activity? For those busy days, head to the freezer section of your neighborhood Publix. Stock up on our picks for great-tasting, healthy frozen foods, then pair them with our fresh sidekick suggestions for quick and inexpensive meals that satisfy everyone in the family.
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 BREAKFAST
1. Amy’s Fruit-Filled Toaster Pops
Perks: Just pop in the toaster, then enjoy
Health bonus: Low-fat, cholesterol-free and filled with organic fruit
Great with: Stonyfield Farm Organic Yogurt, any flavor
2. Publix GreenWise Market Veggie Breakfast Patties
Perks: Meat-free alternative that’s quick to heat up
Health bonus: Cholesterol-free, 75 percent less fat than pork sausage patties
Great with: Publix GreenWise Market Organic Eggs
3. Cascadian Farm Organic Red Raspberries
Perks: Lets you enjoy this summer berry year-round
Health bonus: A whopping 6 grams of fiber per serving
Great with: Publix GreenWise Market Vanilla Soymilk: Blend together for a quick smoothie
4. Amy’s Breakfast Scramble Wraps
Perks: Easy to eat on the go
Health bonus: 21 grams of protein keep you full all morning long
Great with: Organic seedless grapes
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 LUNCH
5. Boca Chili
Perks: Just heat and eat for a spicy, meatless lunch
Health bonus: Satisfies with 20 grams of protein, 12 grams of fiber
Great with: Publix GreenWise Market Blue Corn Tortilla Chips
6. Kashi Black Bean Mango Pilaf
Perks: A variety of veggies and big flavor from fire-roasted mango sauce
Health bonus: Vegan, 7 whole grains and 7 grams of fiber
Great with: Publix GreenWise Market Organic Applesauce
7. Amy’s Broccoli and Cheese in a Pocket Sandwich
Perks: Nice alternative to a cold sandwich
Health bonus: Just 270 calories and 10 grams of fat
Great with: Publix GreenWise Market Organic Snack Carrots
8. Amy’s Burritos
Perks: Different varieties for every day of the week
Health bonus: Vegan, dairy-free and cholesterol-free options available
Great with: Publix GreenWise Market Organic Salsa and Yellow Tortilla Chips
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 DINNER
9. Healthy Choice Lobster Cheese Ravioli
Perks: A restaurant-style entrée that’s ready in minutes
Health bonus: Only 250 calories and 6 grams of fat
Great with: Publix Fresh Cut Fruit Salad
10. Publix Greenwise Market Organic Pizza
Perks: Cooks in less than 15 minutes from your freezer
Health bonus: No synthetic chemicals and no genetically modified organisms (GMOs)
Great with: Publix GreenWise Market Organic Mixed Baby Greens Salad
11. Amy’s Vegetable Lasagna
Perks: A classic favorite without all the work
Health bonus: Made with organic ingredients, and only 310 calories
Great with: Publix GreenWise Market Organic Hearts of Romaine Salad
12. Kashi Lemongrass Coconut Chicken
Perks: A mix of 7 whole grains and a unique sauce
Health bonus: Seven grams of fiber and high in antioxidant vitamin A
Great with: Fresh sliced pineapple |
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Healthier Frozen Meals
It’s easy to incorporate frozen entrées into a healthful meal, notes Heather R. Mangieri, M.S., R.D., a spokesperson for the American Dietetic Association. Pair a salad or other veggie side with an entrée that has:
- 300-400 calories
- 5 grams or less of saturated fat
- 5 grams or more of fiber
- 10-15 grams or more of protein
- no more than 500-600 mg of sodium
Hot Tips:
- An ingredient list says a lot about a product’s health benefits. Look for whole grains, healthy fats like olive oil and fewer preservatives and artificial additives, colors and flavors.
- If each family member wants a different entrée, it may be faster to heat everything in the oven rather than microwaving each item separately.
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