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Publix GreenWise Market Magazine
Publix GreenWise Market

Publix GreenWise Market Magazine - Fall 2011

Nutrition Division

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The USDA's new Choose My Plate program serves up a memorable way to build a healthy meal. Divide your plate in four sections, then fill one section with lean protein (fish, chicken or beans, for example), one with a healthy grain (such as whole grain bread), one with vegetables and one with fruit. Complete the meal with a serving of low-fat dairy. For a more personalized plan, visit ChooseMyPlate.gov. Use the site's interactive tools to create daily food plans tailored to each member of your family, track your food intake, explore food groups and download recipes and sample menus.

Frozen Assets
Cook seafood in a flash.

Salmon straight from the freezer can make a quick weeknight-simple dinner -- no thawing required. Wild Alaskan salmon is flash-frozen soon after it's caught, which maintains flavor, texture and nutrients. Plus, it keeps several months in the freezer. For recipes and videos on cooking frozen Alaskan salmon, go to cookitfrozen.com. You'll also find a link to download the free COOK IT FROZEN! app for the iPhone, iPod touch and iPad.
15-Minute Salmon: Brush both sides of frozen salmon portions with vegetable oil or olive oil. Place on a baking pan sprayed with nonstick spray or lined with foil. Cook in a 450 degrees F oven for 12 to 15 minutes or until opaque throughout, flipping any very thick portions halfway through. To flavor with butter or spices (such as lemon pepper, snipped fresh thyme or Cajun seasoning), cook for 4 minutes before adding seasonings.

Have you tried . . . Anaheim Peppers?
While a jalapeño provides mighty heat, the Anaheim chile, a California native, is actually a more versatile pepper. Here's a crash course:
  • COLOR Light to dark green
  • SHAPE Thin, about 6 inches long
  • HEAT Medium
  • USES Southwestern and Mexican recipes, notably stuffed rellenos; often roasted first for added flavor
  • BONUS POINTS High in vitamins C and A
Eat an apple 15 minutes before lunch to shave an average of 187 calories from your typical meal.
—Penn State University study
Cage-Free Free-Range Omega-3
Enhanced
Certified
Organic
Publix GreenWise
Market Organic Eggs
Uncaged hens kept inside with access to food/water

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X

Uncaged hens with some outdoor access 

X

X

     

X

X

Hens fed organic, vegetable, no-hormone diet  

 

 

X

X

Meets USDA labeling requirements for organic  

 

 

X

X

Compliance verified by third-party auditors  

  

   

X

X

Enhanced levels of omega-3 fatty acids  

 

 

  

Use recycled (and recyclable) packaging  

  

   

 

X


Tasty Tempeh
Tofu's more outgoing sister, tempeh [TEHM-pay] has a nutty flavor and a hearty, chewy texture that makes it a satisfying substitute for meat. This fermented soybean cake is equal in protein to meat, yet low in fat and cholesterol-free. Cut it into bite-size cubes for stir-fries, soups and casseroles, or crumble it to use in place of ground meat in pasta sauces and egg scrambles. Tempeh comes uncooked and cooked (ready-to-eat). Steam, saute or bake uncooked tempeh. Use cooked tempeh straight from the package in salads. Find tempeh in the produce department of your neighborhood Publix.

Hoisin Tempeh with Stir-Fry Vegetables
Start to Finish: 25 minutes 

2 teaspoons canola oil*
3/4 teaspoon grated fresh ginger*
2 cloves garlic, minced*
1 (8-ounce package) tempeh (fermented soybean cake), cut into 1/2-inch pieces
4 cups sliced bok choy
1 cup packaged julienned carrots
1 (6-ounce package) frozen pea pods or sugar snap peas, thawed
1/4 cup orange juice*
3 tablespoons hoisin sauce
1-1/2 cups hot cooked brown rice*

* available organic

ONE In a large wok or very large skillet, heat oil over medium-high heat. Add ginger and garlic; cook and stir about 30 seconds or until fragrant. Stir in tempeh, bok choy and carrots. Cook and stir for 4 to 5 minutes or until vegetables are crisp-tender. Stir in pea pods, orange juice and hoisin sauce. Heat through.

TWO Serve mixture over hot cooked brown rice. Makes 4 servings

Nutrition Facts per serving: 285 cal., 10 g total fat (2 g sat. fat), 0 mg chol., 273 mg sodium, 38 g carb., 4 g dietary fiber, 5 g protein. Exchanges: 1.5 starch, 1 medium-fat meat, 2 vegetable, 0.5 fat.
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