Navigating the Supermarket
People potentially make over 200 decisions each day about food. These day-to-day food choices figure as a potential factor in our health.
There is no clear menu or recipe option that can satisfy every individual palate--nor can we always eat as planned--but allowing for flexibility and creativity is a part of making healthy food choices.
If you are open and willing to integrate new items into your meals, your creativity can make the kitchen a place where works of art come alive.
There are over 47,000 products found in a supermarket. The key to grocery shopping is to enter with a P-L-A-N. When we arm ourselves with the proper tools this "chore" can become an exciting adventure.
Whether we seek a quick dinner, a pantry full of groceries, or fresh produce, chances are any supermarket can supply this service.
Here are a few tips on how to navigate your supermarket:
Go with a plan. Planning is the most essential step in preparing meals efficiently. Make a list of meal ideas for the upcoming week. Keep in mind the days you'll have time to cook from scratch and the days you'll be pressed for time
Shop the perimeter of the store where the freshest items are found, these include fruits, vegetables, dairy, fresh bread and lean proteins.
To save time in the market, group foods on your list to match the store's layout.
Before shopping, have a snack. Never shop hungry.
Choose a time to shop when you have time to read labels and compare prices.
Pick up a new fruit or vegetable each week.
Save money by shopping for the store's own brands. The most costly brands are often placed at eye-level. Store brands that may be cheaper and just as good are often placed higher or lower on the grocery shelves.
Choose foods which are processed minimally. Do not purchase products that contain high fructose corn syrup, hydrogenated oils, artificial sweeteners, sugar, alcohols, preservatives or artificial colors.
Lower your carbon footprint and bring a re-usable shopping bag.
Make the most out of your efforts by purchasing foods in bulk; store the remaining amounts in appropriate portion-size containers.
Rely on frozen fruits and vegetables, especially in the winter months. They are a healthy choice because they are flash-frozen immediately after harvest and will last longer.
Don't be afraid to supplement your main dish with some gently-prepared foods. For example, pre-cooked rotisserie or grilled chicken, whole grain ready-made pizza crusts, frozen stir-fry vegetables, fresh whole grain pasta, colorful salads and side dishes from a natural foods market.
Use the recipes found on the back of some packages for ideas. Many of these recipes are developed with speed in mind.
Slow cookers work well for getting a meal on the table in no time. Just toss the ingredients in the cooker in the morning, and a warm dinner is ready when you get home.
Eat mindfully. Give full attention to your meal and savor each bite. Chew your food thoroughly and avoid eating on the run. Being mindful also means stopping before you are full. Eating mindfully creates relaxation. You will digest better, and feel more satisfied.
Fruit Smoothie With Protein Powder
1 cup frozen berries such as raspberries, strawberries, blueberries or blackberries
1/2 small banana
1/4 cup apple juice
1/4 cup crushed ice
1 scoop whey protein powder
Combine all ingredients in a blender container and puree until smooth.
Each serving contains approximately:
140 calories
28 gm. carbohydrate
1 gm. fat
0 mg. cholesterol
7 gm. protein
22 mg. sodium
6 gm. fiber
Gazpacho
1 cup peeled and diced tomatoes
1/2 cup peeled and diced cucumbers
1/2 cup diced red and yellow bell peppers
1/2 cup diced onion 2 tablespoons diced scallions
1/4 cup peeled and diced carrots
3 cups tomato sauce
2 1/2 cups vegetable stock
1/4 teaspoon freshly ground black pepper
1/4 cup chopped cilantro
1/3 cup red wine vinegar
In a large bowl, combine all ingredients and mix well. Chill in refrigerator for four hours or overnight.
Makes 8 (3/4 cup) servings, each containing approximately:
40 calories
10 gm. carbohydrates
Trace fat 0 mg. cholesterol
2 gm. protein
205 mg. sodium
2 gm. fiber
Shrimp and Mango Salad on Flatbread
Ingredients Mango Vinaigrette Dressing:
1 tablespoon minced shallots
1/2 cup mango puree (see Cook's Note)
1/2 teaspoon minced Serrano peppers
1/4 cup rice vinegar
1 tablespoon extra virgin olive oil
1/8 teaspoon sea salt
24 fresh asparagus spears, blanched (approximately 12 ounces)
1 1/2 cups orange sections
3/4 pounds cooked shrimp
1/2 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
4 each Flatbread (see recipe, or a crusty multigrain sourdough bread)
Instructions
Place shallots, mango puree, Serrano peppers, vinegar, olive oil and salt in a blender and puree. Once dressing is emulsified, place in a small bowl and set aside.
In a large bowl, mix together asparagus, oranges, cooked shrimp, salt and pepper.
Pour dressing over salad and toss to combine.
Serve 1 cup of Shrimp Salad with one crispy flatbread.
Makes 4 servings, each containing approximately:
255 calories
31 gm. carbohydrate
5 gm. fat
129 mg. cholesterol
23 gm. protein
494 mg. sodium
5 gm. fiber
Cook's Note: Mango Puree 1 1/4 cups mango 1/4 cup evaporated cane juice
Place fruit and evaporated cane juice in a blender container and puree until smooth.
