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Recent Articles from the Remarkable Staff throughout our
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Have Left Over Rotisserie Chicken?
September 12, 2018
I’m so excited because I found a new recipe that has avocado in it and I love avocado!!! Besides being a healthy item, this recipe can be served as a great appetizer, a light easy dinner or a great healthy snack for the kids. This is so quick to make and I served it for an appetizer at a party I was invited to and it was the hit of the party. I purchase rotisserie chicken on a regular basis and never know what to do with leftover chicken and now this is the perfect recipe to use up your leftovers. Get the recipe for these awesome Chicken Avocado Salad Roll Ups here! This is such a great treat….enjoy!!! Jayne, Coborn’s, Inc. Merchandising Specialist Team Manager – Bakery & Deli...
Around Our Family Table
August 30, 2018
Around Our Family Table By: Ashley Kibutha, Supermarket Registered Dietitian & Mother of Two At our house life is crazy as is the case in many of your households. We now have 2 kiddos, a 3-year-old and a 3-month-old, plus I work a full-time job and my husband works a full time and a part time job! We love to stay active in the community and be social with lots of friends and family. As a dietitian, I strive to serve healthy meals for dinner (at least most of the time). Of course, there will be a random night here or there where we have pizza and wings but that is not the norm – everything in moderation and proper balance! So how do I do this? First of all, every Sunday I create a menu for the week and go grocery shopping for just those items. I look in our cupboards to see what we have available to serve as components to a meal so nothing will go out dated. For example, I see spaghetti noodles in the pantry – great! That means spaghetti is the entre for one night and that’s a rather simple meal to make, so I will put that on for Monday in case it’s a hard transition to work from the weekend. Then I always think about the rest of the components of the meal using MyPlate… do I have all the food groups? Fruit, veggie, whole grain, protein and diary… So, for spaghetti I will have: whole grain pasta lean beef for the protein Dietitian’s Choice tomato sauce (such as our Four Brother’s brand) Then I will add extra veggies like: frozen spinach sautéed onions (already diced from the Chop Shoppe at my Coborn’s store) minced garlic (in the jar, pre-done of course) squeezable cilantro so I don’t have to cut it (always makes such a mess!) precut mushrooms in the package diced tomatoes in the can (no salt added) Then we always have a side salad using pre-chopped lettuce from the bag – how easy is that!? I always like to add: nuts craisins (50% less sugar) Bolthouse Farms dressing For dessert, I will have a fresh berry blend over a Dietitian’s Choice Greek yogurt to get in the rest of the MyPlate components. There you have it! Simple and easy, I try to cut corners and save time by getting prechopped and canned items. Another huge piece of family meals is that you need to make cooking time part of family time. I love multitasking this way because I am spending time with the kids and my husband as well as making a nutritious dinner. I always feel a sense of accomplishment plus I feel like a good mom and wife. I know I am also helping to meet my goals of returning to that pre-pregnancy weight. You are probably thinking where are these kids that sound so peaceful and perfect?! Don’t worry, it can be chaotic at our house too! A baby and a toddler – need I say more? We involve our toddler in many of the meal prep activities. He gets his step stool and watches us chop up items or prep the food. He has a cute little plastic toy knife, cutting board and veggies and likes to be a part of the meal prep by mimicking us and “chopping” up his toy veggies! Then we let him do age appropriate tasks to help us, i.e adding the vegetables in the pan, mixing, and pouring in the noodles. [See the backside of our Picky Eaters Handout for how kids can get involved in the kitchen.] If he’s having a bad day or a melt down then we put on music and let him dance and play in the kitchen with his toys, or color or do play playdoh at the table so he is still a part of this and we can have family time. My husband or I are with the baby, depending on who is cooking. I am still breastfeeding so I breastfeed in the living room while my husband cooks and observes our toddler, keeping him engaged. We have a small house so we are able to hold a conversation while he is cooking in the kitchen and I feed the baby in the living room. Yes, it may take longer to cook if our toddler is helping but remember you are prepping a healthy meal and having family time all at the same time! Yes, your toddler is probably starving after daycare and so are you, so you can have an appetizer of veggies with hummus or a piece of fruit. When dinner is ready we all sit down and enjoy our family dinner including the baby. We set him in a bouncer near us so he is a part of it all too! If it’s an exceptionally good day we even get to sneak in a glass of wine while the dinner is cooking while playing a memory game with our toddler! So, think of cooking as time together with the whole family – rather than a mundane chore. Keep it exciting with new meal ideas and recipes! We have lots of great Dietitian’s Choice recipes right here on CelebrateMORE… so make sure to check those out to help make your family meals nutritious as well as time well spent with the whole family. Peace and wellness, Ashley, RD, LD ...
So much to learn! – What it’s like interning with our supermarket dietitians
August 22, 2018
A New Perspective: A Unique Shopping Experience In The New Generation Coborn’s Marketplace Stores Hello all! My name is Jennie Xiong and I am a dietetic intern through the St. Cloud Hospital Dietetic Internship. I have been working with various Coborn’s dietitians (who are all awesome by the way) during my community rotation to learn more about what their roles are as Coborn’s Supermarket Dietitians. Food and health is such a hot topic nowadays and continues to be an important aspect in our everyday life, which is why it is important for us to build a healthy relationship with food! Many of us are guilty of running into a grocery store and grabbing only what we need and running back out. We all live such a fast-paced lifestyle that we often forget to appreciate our relationship with food. In today’s world, grocery stores like Coborn’s are reinventing themselves to give customers a better and more interactive experience while they do their shopping. I don’t think I’ve ever been so excited about grocery shopping until I was given a store tour during my rotation. Yes, a store tour, that’s a thing! I was given a store tour by one of the Coborn’s dietitians, Amy, and believe it or not, my jaw dropped. The last time I was in a Coborn’s grocery store, I was in it for less than 5 minutes, not giving much thought about my grocery shopping experience at all. However, this time around, walking around the store and seeing what they have to offer sparked a lot of excitement within me. I was tempted to go grab a grocery cart and start shopping at that very moment! Grocery shopping is a great way to build your relationship with food. Now some of you may think that sounds silly but having a positive relationship with where and how you get your food will give you a better outlook on food and your overall health. To sum up my experience, I have some of my biggest “AHA” moments during my tour at Coborn’s listed below, which illustrates the new generation of Coborn’s Marketplace! Chop Shoppe On the run? No problem! The Chop Shoppe at Coborn’s provides freshly cut produce just for you! Did you know that you can also choose a whole item in the produce section (such as a mango) and bring it to the Chop Shoppe where they can cut it however you want? The Chop Shoppe also makes their own juices using only their fresh fruits and vegetables. Try the Green Ninja, it’s delicious! Better for You Check Out Lane Look out for the “Better For you Check Lane” when checking out at Coborn’s! This checkout lane includes dietitian’s choice products that are beneficial for your health, so skip the sugary candy bars and grab a KIND bar instead! Coborn’s is one of the few grocery stores in the country that has implemented this idea into their grocery stores to make healthy food more accessible to their customers! The Misfits Coborn’s partners with Misfits which aims to help shoppers save money and reduce food waste! The Misfits provide Coborn’s with “ugly” fruits and vegetables to be sold at a lower price. Instead of having them thrown away, shoppers can purchase these products. The best part about this? These produce items have the same nutritional benefits as the ones you see on the shelves! Go green! Flavor Seal Packaging When cooking, you only want the freshest food for you and your family, is that right? Well look no further. Coborn’s provides flavor seal packaging on select brands of meat such as Certified Hereford Beef, which preserves freshness and flavor. Additionally, there are no meat drippings, which is a plus! Doesn’t get better than that! Free produce for kids One of the best aspects about Coborn’s is that they offer fresh fruits for the little ones! And guess what? It’s free! This is a great way to get kids to eat their fruits, so take your kids to the produce section at Coborn’s to check it out! While I’ve been with Coborn’s, I also had the opportunity to test out recipes with the dietitian team! We worked together to increase the fiber content in these Zucchini Carrot Mini Muffins by adding in ground flaxseed into the original recipe. This recipe is very easy to follow and perfect for everyone, especially children! Give it a try and let us know what you think! Jennie Xiong, dietetic intern...
Hatch Chile Season Is Here!
August 11, 2018
It’s Hatch Chile Season and I wait for this every year!!! The season has such a short window and it is usually sometime in mid-august to mid-September. I love green Chiles and because I can only get Hatch Chiles this time of year I make sure to roast, steam and freeze lots of them so I have them all year long! Hatch Chiles are grown in Hatch Valley in New Mexico. Their climate is what makes the unique peppers! A dry summer makes for hotter peppers. You can get Hatch Chiles in mild, medium or hot peppers according to your preference in heat level. I use these in so many of my recipes like tacos, chili, enchiladas and even in my scrambled eggs for breakfast and they are out of this world delicious. They add such a great flavor to my recipes. Here is my step-by-step process to save them all year long. Wash and pat the peppers dry and then remove stems. Preheat the oven broiler to 425ºF If you are roasting them on a grill do not spray with oil but if you are roasting them in the oven spray the Hatch Chiles with cooking spray lightly and place on a foil lined baking tray in a single layer and lightly salt. Place the baking tray in the upper part of your oven, and roast for about 10 minutes, until the Hatch Chiles start to blister and blacken. Using tongs, turn the Chiles over to roast on the other side for another 10 minutes. When the Hatch Chile skins have blistered and blackened, remove them from the oven. Immediately place the Chiles in a sealable plastic bag and close them. This is the process that starts the steaming. If you are using the Chiles right away, peel them when they are cool enough to handle. Make sure to use gloves when peeling them and do that under slowly running water to remove the seeds. If storing, place cooled and peeled Chiles in a vacuum bags and seal. I usually store 3-4 Chiles in one bag and freeze them. It’s that easy and you will be able to enjoy Hatch Chiles all year round. Here’s one of my favorite Mid-Western recipes that I incorporated Hatch Chiles into to give it a fun and tasty twist! Get the full recipe for my Hatch Chile Tater Tot Hotdish and see what my secret ingredient is too! Don’t forget to stop into anyone of our stores during our Hatch Chile Festival and pick up yours before the Hatch Chiles are are gone! Jayne, Coborn’s, Inc. Merchandising Specialist Team Manager – Bakery & Deli...
August 9, 2018
You may have seen in the news recently all the information around the medication recall for valsartan (a blood pressure medication). That has prompted many to ask us in the pharmacy… what is a medication recall? First off, be assured that all FDA approved medications are thoroughly tested not only to make sure that they work, but also to make sure that they are safe to take. Once a medication has been approved for use, both the manufacturer and the FDA continues to monitor for unexpected safety issues. When a safety concern is identified a recall is announced. Sometimes there are public reported issues with taking the medications, sometimes the manufacturers discover defects. Some reasons for medication recalls include; Health concerns – Though all medications are tested for safety initially, it is not until long term use that other safety concerns are often realized. Misbranding – Sometimes a medication is recalled because of incorrect labeling or packaging. Contamination – Medications can often become contaminated with unintended products during production or distribution. If the recall involves an over-the-counter drug that you are taking, stop taking it at once. You can usually return the product to the place of purchase and ask for a refund — stores generally have return and refund policies when a recall has been issued. Your pharmacist can recommend an alternative medicine to use during the recall. Manufacturers will also have a hotline number to contact for more information. If the recall involves a prescription drug, call your pharmacist as soon as possible to find out what replacement is needed and how to return the product. Again, the manufacturers will also have a hotline number to contact for additional information. Keep in mind that medication recalls are very rare, there are many steps in place to ensure your safety… recalls are just one of those steps. Have a great end of summer everyone! Jason Miller, Pharm. D. Pharmacy Clinical Program Manager...
Your New Back-To-School Routine: Batch Cooking Breakfast
July 31, 2018
Your New Back-To-School Routine: Batch Cooking Breakfast Back-to-school means new routines for the entire family. While this change in daily patterns can be stressful, there’s one routine recommended by the Coborn’s Dietitian Team that can set the stage for a successful kick off to the new school year – breakfast batch cooking. In batch cooking, key meal elements are prepared in advance to make daily meal prep quicker. Given the pace of hectic school mornings, pre-prepping breakfast meals over the weekend ensures all family members start their day with a nutritious, quick and convenient breakfast. There’s no need to stop and think “what’s for breakfast?” every morning, as you’ve planned it out in advance. While we’re not the first to tell you that breakfast is the most important meal of the day, what you may not know is that only 18% of breakfasts include fruit and less than 6% include vegetables. Batch cooking breakfast can ensure kids and parents alike start their day with at least one fruit or vegetable. Breakfast meals that are perfect for batch cooking include: Omelet cups made in muffin tins. Use leftover vegetables in your refrigerator such as spinach, mushrooms, zucchini, and onions, and consider adding spice with seasonal ingredients like hatch chili peppers. Once the omelet cups cool, individually wrap them. On busy weekday mornings, microwave for a quick, hot breakfast. Blueberry Protein Walnut Breakfast Bars, our featured recipe, is a great example of how to optimize nutrition by pairing nutrient dense foods, like blueberries and walnuts. Combined they provide protein, good fat and fiber. Make a batch of the bars on Sundays, cutting into portions perfect for your ages of children. You now have a grab-and-go breakfast ready for the week ahead. Bento Box Breakfast. In a plastic container that has segments, place finger friendly fruits like orange or tangerine slices or berries in one segment, nuts, such as walnuts in another, and string cheese in another. Pre-pack the containers and refrigerate so they’re ready to grab as you head out to the carpool on busy school mornings. Customized smoothie packs. Based on flavor preferences of your family members, use small containers or baggies to package fruit and vegetables with added plain yogurt or your favorite nut butter, and then freeze. On weekday mornings, set out milk and the blender for each person to make their own smoothie. Starting this new routine means setting aside some time over the weekend to prep, but the reward of knowing your family starts off on their day with a nutritious breakfast that includes fruit and vegetables is a valuable payoff. Happy & healthy eating, Amy, RD, LD...
DIY Watermelon Bouquet
July 17, 2018
Summer is in full bloom and there are so many great flowers available this time of year. If you’ve ever wanted to try your hand at designing your own floral centerpiece, this watermelon bouquet is a great place to start! You’ll need: 1/2 Watermelon, scooped out Floral Foam, presoaked in water Floral Tape or Skinny Duct Tape Floral Knife or Shears Floral Greenery – I used Leather Leaf and Salal (Lemon Leaf) in my arrangement! 1 Dozen Red Roses 5 Pink Carnations 5 Stems Kermit Button Mums 3-5 Stems Baby’s Breath You can use any colors of the flowers that you prefer, make it your own and have fun with it! Here’s a few tips to keep in mind as you’re creating your masterpiece. Determine where the front of your centerpiece will be. Although you’ll push the stems into the center of the foam, you’ll want to angle the leaves or flowers slightly towards the front of the design to get the best view. When you’re putting the stems in the foam, remember it’s not very forgiving! So once you stick it in, leave it there. Be mindful of where you’re putting it beforehand. Strip away the extra leaves on the stems of the flowers. Those tend to die off first and grow bacteria making them mushy. By removing them you’ll allow for more air flow and your design will last much longer! If you have extra baby’s breath left over, you can put that in a vase with water and they’ll stay good for a long time so you could use them in a future arrangement as well. You can also use any left over items by creating a second, smaller version of your bouquet! Repeat the same process using a green pepper, just use much smaller pieces of greenery and the smallest mum buds so it’s proportional to the pepper. I hope these tips will help you succeed with your DIY floral projects! They’re the perfect addition to summertime parties and will get you LOTS of compliments from your friends and family! Ashley Floral Manager, Sauk Rapids...
Practice Sun Safety
July 11, 2018
Summer is here in full force! We have already had several days over 90 degrees with multiple heat advisories being issued as well. We wait a long time for this weather, and put up with some pretty ridiculous winter weather as well, but it is important to protect yourself from the powerful effects of the sun. As great as the sunshine feels, there are two types of light from the sun that can harm your skin, UVA and UVB. The UVA rays can prematurely “age” your skin, they cause wrinkling and age spots. The UVB rays are what cause the “sunburn” effect. The main reason we want to protect our skin from the sun is that excessive exposure to either UVA or UVB rays can cause skin cancer. There are three main strategies to focus on sun safety; Avoid the sun during its’ strongest hours – 10am to 2pm Wear protective clothing – Pants, shirts with long sleeves, sunglasses, hats. Use sunscreen – Apply generously and reapply often. Most questions around sun safety come from sunscreen. Make sure you are using a sunscreen that protects from both UVA and UVB rays, it will usually say that it covers both types or it will be labeled as a broad spectrum or full spectrum sunscreen. Also, use a sunscreen with an appropriate SPF rating. SPF stands for sun protection factor, which is a measure of how well it protects against the UVB rays. The SPF rating is calculated on how long it takes to sunburn skin that has been treated with sunscreen compared to skin with no sunscreen protection. Of note since we live in the land of 10,000 lakes, water resistant sunscreen will maintain the SPF for up to 40 minutes while swimming, very water resistant means the SPF is maintained for up to 80 minutes. You can apply sunscreen to children as young as age 6 months. Keep younger children in the shade as much as possible. When you use sunscreen: Apply generous amounts of sunscreen to dry skin before you go outdoors. Use sunscreen on all skin that will be exposed to the sun; face, ears, hands, arms and lips. If you’re like me and you don’t have much hair on your head, apply sunscreen to the top of your head or wear a hat. Reapply sunscreen every two hours — and immediately after swimming or heavy sweating even if you’re using a product that’s water resistant or very water resistant. You can still get sunburned on cloudy days, use sunscreen even when it’s overcast. Have fun out there, practice good sun safety, and have a great summer! Jason Miller, Pharm. D. Pharmacy Clinical Program Manager...
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