Peaches!

August 30, 2014

peachesHello! My name is Sarah and I’m the newest addition to the Harmon’s Dietitian team! I’ll be spending most of my time at The District store in South Jordan. I just moved to Utah from Indiana and I love so many things about Utah; the mountains, the sunny days and especially the produce! Summertime in Utah means stone fruits; like peaches, plums, apricots and cherries! Peaches are one of my favorite fruits and peak season in Utah lasts from early August through the end of September.

I love to eat peaches as a snack, but they can also be great in salads, salsas, meat dishes and of course, dessert! Below you will find one of my favorite quick and easy summer peach recipes:

Grilled Peach Dessert
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Ingredients
  1. 4 ripe peaches, halved
  2. 2 teaspoons olive oil
  3. 1 cup vanilla or plain Greek yogurt
  4. ½ cup pistachios, shelled, roughly chopped
  5. ¼ cup Honey
  6. Fresh chopped mint for garnish (optional)
Directions
  1. Cut peaches in half and brush with olive oil. Place peaches on grill cut side down, until grill marks appear. Remove peaches from grill and top with yogurt, honey and pistachios. Serve immediately and enjoy!
Harmonsgrocery.com Blog http://www.harmonsgrocery.com/blog/
Grilled peaches are also delicious atop a simple spinach salad, or chicken. Take advantage of peach season while it lasts!

Back to School Lunches

August 29, 2014

SchoolLunchSchool is back in session and that means plenty of school lunches! Chef Kimberly Larsen shows us how to make some easy lunches. These lunches are so easy to make, your kids can help as well. Chef Larsen showed us how to make Chicken Ranch Wraps and a Tuna Macaroni Salad. Watch this on Good4Utah by clicking HERE.

Back to School Lunches & Snacks
Chicken Ranch Wraps & Tuna Macaroni Salad
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Chicken Ranch Wraps Ingredients
  1. 4 wraps of choice (whole wheat, spinach, etc).
  2. 1/2 cup ranch dressing
  3. 1 cup cooked chicken, shredded or small dice
  4. 1 cup shredded cheddar
  5. 1 cup lettuce, shredded
  6. 8 tomato, slices
  7. 8 avocado slice
Directions
  1. 1. Lay wrap flat.
  2. 2. Spread with ranch.
  3. 3. Sprinkle cheese over ranch.
  4. 4. Layer chicken, lettuce, tomato and avocado.
  5. 5. Fold wrap while tucking in the edges.
  6. 6. Slice in half on the diagonal.
  7. 7. Pack in lunchbox or cooler for a yummy main course!
Tuna Macaroni Salad Ingredients
  1. 1 pound elbow macaroni, cooked, rinsed
  2. 1 cup celery, finely chopped
  3. 1/2 cup finely diced red onion
  4. 1/2 cup finely chopped fresh parsley
  5. 1/2 cup carrot, grated
  6. 1 12-oz. can tuna in water, drained
  7. 1/2 cup olive oil mayonaisse
  8. 1/4 cup plain low-fat yogurt
  9. 1 tablespoon lemon juice
Directions
  1. 1. Combine all ingredients and stir lightly.
  2. 2. Allow flavors to get happy for a few hours, then serve as a yummy side dish or snack.
Harmonsgrocery.com Blog http://www.harmonsgrocery.com/blog/

Tasty Game Day Recipes

August 29, 2014

SlidersFootball season is officially here and that means it’s time to tailgate! Whether you are a die-hard fan who never misses a live game, or a fan who prefers to watch from the comfort of your own couch, football season and great food definitely go hand-in-hand.

When I tailgate with my family and friends I love to take our portable grill along because I can use it to cook just about anything. Many SUV’s also have great power outlets in the trunk that you can use to keep food hot (great for slow cookers).

Tailgating food is all about fun, and you can’t go wrong with classic burgers and hot dogs. For a tasty spin on your next tailgate party try these slider recipes. They are easy to make and are always a crowd pleaser.

Tasty Game Day Recipes
Pastrami Sliders, Chicken Avocado Sliders, & Honey Chipotle Pork Sliders
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Pastrami Slider Ingredients
  1. 1 pound ground beef
  2. 1 egg
  3. 2 tablespoons Worcestershire sauce
  4. 1 tablespoon horseradish
  5. 1 tablespoon smoked paprika
  6. ½ tablespoon garlic powder
  7. ½ tablespoon onion powder
  8. 1 teaspoon chili powder
  9. 1 pinch salt and pepper
  10. 12 potato rolls
  11. ½ pound sliced pastrami
  12. 1 white onion (sliced)
  13. 12 slices provolone
  14. Oil for searing
Directions
  1. 1. In a large bowl combine ground beef, egg, horseradish, Worcestershire, paprika, garlic, onion, chili, salt and pepper. Mix until the egg is incorporated, (careful not to over-mix).
  2. 2. Cover with plastic wrap and place in the refrigerator for 35 to 40 minutes or until the meat will hold the shape of a patty.
  3. 3. Use a ¼ cup to scoop the meat into balls and shape into patties then set aside.
  4. 4. Heat some oil in a saucepan over low heat, add the sliced onions to the pan and toss in the warm oil to coat the slices evenly (if you are tailgating, use your saucepan on a grill, or bring along a portable griddle).
  5. 5. Place a lid over the onions and sweat for 20 to 25 minutes, stirring occasionally.
  6. 6. Heat some oil in a sauté pan over medium heat and sear the patties on both sides for 6 to 8 minutes, (rare to medium).
  7. 7. Place a slice of pastrami and online on the slider and top with cheese.
  8. 8. Cover with a lid to melt the cheese.
  9. 9. Place on a lightly toasted roll and serve.
Chicken Avocado Slider Ingredients
  1. 1 pound ground chicken
  2. 1 tablespoon. garlic powder
  3. 1 tablespoon onion powder
  4. 1 teaspoon paprika
  5. 1 pinch salt and pepper
  6. 1 cup breadcrumbs
  7. 1 whole egg
  8. ½ lbs. sliced ham
  9. 2 cups guacamole
  10. 8 slices Swiss cheese
  11. 12 wheat country rolls
Directions
  1. 1. In a medium bowl combine chicken, garlic, onion, paprika, bread crumbs, egg, salt and pepper.
  2. 2. Mix all the items until the breadcrumbs are incorporated.
  3. 3. Cover with clear wrap and place into the refrigerator for 35 to 40 minutes or until the chicken mix will hold a patty shape.
  4. 4. Using a ¼ cup scoop the chicken mix into balls.
  5. 5. Shape each ball into a small patty, set aside.
  6. 6. Heat a sauté pan over medium heat, add some oil to the pan.
  7. 7. Sear the patty for 6 to 8 minutes on each side or until an internal temperature of 165 F.
  8. 8. Prepare a slice of ham by adding 1 tablespoon of guacamole in the center of the slice then roll.
  9. 9. Place the ham roll on top of the chicken patty and add the cheese.
  10. 10. Cover with a lid to allow the cheese to melt.
  11. 11. Place onto a small bun and serve with lettuce, tomato and your favorite burger toppings (optional).
Honey Chipotle Pork Sliders Ingredients
  1. 3-4 pounds pork shoulder or butt
  2. 3 tablespoons cumin
  3. 3 tablespoons paprika
  4. 2 tablespoons coriander
  5. 1 white onion, rough chop
  6. 5-6 garlic cloves
  7. 1 cup honey
  8. 2 tablespoons honey wine vinegar
  9. 1 tablespoon Chipotle paste *Made from Chipotle peppers in adobe, puree to make a paste
  10. Slider buns
  11. Shredded cabbage
Directions
  1. 1. Prepare Pork Butt/Shoulder by rubbing with cumin, paprika, coriander and salt.
  2. 2. Place in slow cooker or oven safe roasting pan.
  3. 3. Add diced onion on top.
  4. 4. Cover and cook on low for 5-6 hours in slow cooker or 3-4 hours in 325 degree oven.
  5. 5. Remove from oven and allow to cool in juices. Can store in refrigerator for up to 5 days.
  6. 6. When ready to serve, shred meat into bite size pieces.
  7. 7. In medium mixing bowl combine honey, honey wine vinegar and chipotle paste.
  8. 8. Toss pork and coat with honey mixture.
  9. 9. Heat sauté pan to medium high heat.
  10. 10. Coat pan with oil.
  11. 11. Add pork to pan and crisp outside edges quickly.
  12. 12. Serve with toasted bun with avocado, aioli and fresh shredded cabbage. *This pork makes a great topping for nachos too!
Harmonsgrocery.com Blog http://www.harmonsgrocery.com/blog/

Great Health Tip of the Day: More Herbs, Less Salt Day

August 29, 2014

TabboulehToday is the day to celebrate herbs! If mint, basil, or parsley has taken over your garden, find a fun new recipe and give it a try. Not only do herbs (fresh or dried) add a flavor punch to your meal, they also contain healthy antioxidants and replace the need for much added salt to season your food.

Tabbouleh salad is a traditional Mediterranean salad chock-full of herbs. Try the recipe below for an easy way to eat fresh herbs.

Tabbouleh Salad
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Ingredients
  1. 1⁄4 cup bulgar, rinsed well
  2. 1 lemon
  3. 1 large tomato, finely diced
  4. 1/2 hothouse cucumber, peeled and finely diced 1/2 small red onion, finely diced
  5. 1 cup flat leaf parsley, finely diced
  6. 1/4 cup mint, finely diced
  7. 1/2 cup extra virgin olive oil
  8. 1/4 teaspoon cumin
  9. 1/2 teaspoon salt
Directions
  1. Soak bulgar in the refrigerator until soft (about 2 hours). Zest and juice the lemon. Whisk lemon juice and zest with olive oil, cumin and salt. Mix into bulgar. Gently add in herbs and vegetables. If made ahead, only add half of the dressing to the salad and add the remaining just before serving.
Harmonsgrocery.com Blog http://www.harmonsgrocery.com/blog/

Grilling Contest Winner: Spiced Pears Recipe

August 27, 2014

We want to thank everyone who entered the Harmons Grilling Recipe Contest. We’re excited to announce the winner, who receives a $200 Harmons Gift Card. Congratulations, Jason G from West Jordan!

Check out his winning recipe below. For more grilling ideas and recipes, check out our Food for Thought Summer Edition.

Grilled Spiced Pears
Print
Ingredients
  1. 6 large ripe pears
  2. 1/2 lemon
  3. 5 Tbsp. butter, at room temperature
  4. 5 Tbsp. brown sugar
  5. 5 Tbsp. graham cracker crumbs or ground hazelnuts
  6. 1/2 tsp. grated lemon zest
  7. 1/2 tsp. ground cinnamon
  8. 1/4 tsp. grated nutmeg
  9. 1/2 tsp. ground cloves
  10. 1 Tbsp. rum
  11. 1 tsp. vanilla extract
Instructions
  1. Cut a thin slice off the bottom of each pear and remove the tops. Discard the bottom slices and set the tops aside. Core the pears, using a melon baller. Rub the cut bottoms and tops with the cut side of the lemon to prevent browning. Squeeze a few drops of juice into the cavities.
  2. Prepare the filling: Beat the butter and brown sugar in a mixing bowl with a wooden spoon. Beat in the graham cracker crumbs, lemon zest, cinnamon, nutmeg, cloves, rum and vanilla. Spoon the butter mixture into the pears and loosely place the caps on top. Arrange the pears in the lightly greased aluminum foil pan. (The recipe can be prepared up to this stage several hours ahead.)
  3. Set up the grill for indirect grilling and preheat to medium. If using a gas grill, place the wood chips in the smoker box or in a smoker pouch and preheat on high until you see smoke, then reduce the heat to medium. When ready to cook, place the pan with the pears in the center of the hot grate, away from the heat. If using a charcoal grill, toss the wood chips on the coals. Cover the grill and smoke-roast the pears until nicely browned and soft on the sides, 40 minutes to 1 hour.
  4. Serve open faced with whipped cream and a bit of caramel.
Harmonsgrocery.com Blog http://www.harmonsgrocery.com/blog/

Healthy Fun Lunchbox

August 26, 2014

Think outside the (lunch) box: Tips for packing nutritious lunches your kids will LOVE!

While many parents prefer packing their child’s lunches, they are often surprised to hear that studies show the majority of meals brought from home actually fall short on nutrition. In fact, a recent study conducted by Tufts University demonstrated that over 60% of lunches brought from home wouldn’t meet even 3 out of 5 nutritional standards for the National School Lunch program. Most home packed lunches exceeded maximums for sugar, salt and fat content, and provided too little protein, fruits, and vegetables. In short, the home packed lunches left much to be desired nutritionally. But don’t worry, packing your child’s lunchbox with healthy fare doesn’t mean it’s destined for the garbage can! There are plenty of nourishing foods that will fuel your child for fun at recess (and keep them from falling asleep on their desk during History class) that they will actually want to eat. Here are some easy ways to make sure your child’s lunches receive straight “A”s for both fun and nutrition.

Healthy Kids Lunch BoxMake sure your sandwiches are healthy

Sandwiches are the most common brown-bag star, and for good reason: they’re quick to make, generally inexpensive, and easy to transport. However, not all sandwiches deserve a gold star for nutrition. Using white bread? Swap it for a Dietitian’s Choice whole grain bread, or give our bakery’s 7 grain artisan bread a try. Are your kids PB and J lovers? Make sure to use a peanut butter without hydrogenated oil or lots of added sugar (look for Dietitians Choice varieties), and use a lower sugar jam. We have been loving local Butcher’s Bunches jams around my house (available on our Cheese Islands), as well as Smucker’s Lower Sugar Fruit Preserves. Is your child more of a meat and cheese lover? Use the opportunity to add some veggies on the sandwich, and be sure to use lower sodium, nitrite/nitrate free lunch meat, such as Boar’s Head Ovengold Turkey or Cap Off London Broil Roast Beef.

  • Extra credit: Provide the bread and toppings, and allow your kiddo to put the sandwich together themselves. It saves you time, and your child will appreciate getting to choose what goes on his/her sandwich

Forget the snack foods (but remember the fun!)

Pudding cups. Cookies. Chips. Fruit snacks. These foods, while OK in moderation, provide lots of calories without a lot of nutrients, and shouldn’t be lunchbox staples. Instead of pudding cups, try lower sugar yogurts, and replace cookies with whole grain crackers. (Annie’s Naturals makes some yummy, kid friendly crackers that are mostly whole grain.) Skip the chips and use flavored popcorn for a fun whole grain treat. And though fruit snacks have “fruit” in the name, they are not a replacement for real, whole fruits. Swap fruit gummies for fruit leather or dried fruit for a sweet snack.

  • Note: Lunches served at school generally don’t have much wiggle room when it comes to sugar and calorie content, so they don’t often provide dessert foods with meals.

Use leftovers

We use this idea all the time for adults, but how about for kids? If you’re making nutritious dinners, they can absolutely be packed in a reusable container with an ice pack and enjoyed for lunch.

Provide healthy dips for vegetables or fruit

Kids LOVE dips, so use this to your advantage to help encourage them to eat their fruits and vegetables. I often recommend making your own quick batch of healthier ranch dressing (a common kid favorite!) by mixing a packet of dried ranch dressing mix (in the salad dressing aisle) with a 16oz container of nonfat or low fat plain Greek yogurt. Our produce departments are also making some wonderful fresh hummus that make an excellent veggie dip with an extra punch of protein and fiber.

For fruit, try putting a vanilla flavored yogurt into their lunch as a dip, or mix the yogurt with some nut butter for a fun flavored fruit dip that is low in added sugar, and higher in protein and bone building calcium.

Rethink your drink: provide water or milk, NOT soda or fruit drinks

Many lunches brought from home were low in protein, and too high in sugar. Sugar sweetened beverages like soda, fruit drinks, or energy drinks don’t provide many nutrients, and shouldn’t be a lunchbox staple. By giving your child milk, you help them meet their protein requirements, as well as provide an essential source of calcium and vitamin D. Low fat flavored milk is OK, too. You can find the perfect lunch-sized milks in our healthy checkout cooler! Just be sure that you are also putting an ice-pack in your child’s insulated lunch box to keep milk at a safe temperature until lunchtime. Water is also a good choice for hydration, and doesn’t provide any sugar or calories.

Don’t forget the protein!

Though most Americans don’t have a problem meeting their daily protein needs, many home-packed lunches are low in protein, making the lunches less likely to hold your child over until snack or dinner time. A few easy, kid friendly protein options:

  • Low fat dairy products (cheese, milk, yogurt)
  • Hardboiled eggs
  • Cooked lean meats or fish
  • Low sodium deli meats
  • Nuts and seeds or nut butters
  • Beans
  • Soy products like tofu, edamame or soy nuts

What are your favorite healthy lunch box staples?

Want more information on how to make a healthy and delicious lunch? Join our Harmons dietitians in September for our Healthy Brown Bag Lunch workshops! Check out our schedule HERE to find the date and location most convenient for you.

 

Hydrocodone Will Be More Controlled

August 22, 2014
RxThe Drug Enforcement Administration (DEA) announced today that hydrocodone prescriptions will become more controlled across the country.  This will happen in 45
days from August 22, 2014.  It is currently a schedule 3 medication that allows a patient to have up to 5 refills and the prescription will expire in 6 months.  The prescription can also be phoned, faxed, or written.  
 
This change will make hydrocodone prescriptions expire in 1 month and won’t allow refills.  However, the prescriber can give you up to 3 months by giving you 3 separate prescriptions with 2 of them post dated.  The change will also not allow the prescriber to call or fax the prescription, it will have to be hand written.  This is another step the DEA is taking to help prevent abuse and overdoses.  For more information you can contact your local Harmons pharmacist.  Click here for more information from the DEA.

Chiles!

August 18, 2014

chilesI use a lot of chiles when cooking at home (people that I swap recipes with don’t ask me if a recipe is spicy, but rather “how spicy is this?”). So you can imagine that I’m excited about the start of Harmons annual chile roasting weekends. Chiles in addition to being delicious do have health benefits. Spicy chiles contain a powerful antioxidant called capsaicin and like most fruit contain a good helping of vitamin C, another powerful antioxidant. Additionally I find that foods with a little “heat” don’t need as much salt to flavor them, which can be helpful for reducing sodium in the diet.

Tips for including chiles:

If you are not used to spicy foods start with milder peppers such as Anaheim chiles and discard the seeds and membranes in the chiles. You can also add some dairy such as milk or plain yogurt to a dish to help reduce the heat (I have gulped many glasses of milk over the years after making a dish too spicy).

When working with spicy chiles wear gloves to avoid feeling a burning sensation. Avoid touching any sensitive part of your body when working with chiles (I have “burned” my eyes more than once over the years). If you don’t wear gloves, rub oil (any cooking oil) onto your hands and then wash with a degreasing type of dish or hand soap.

Some of my favorite ways to use chile peppers include:

  • Top a turkey burger or grilled Portobello mushroom with a roasted Anaheim or poblano pepper and guacamole (this combination also appears on my favorite turkey sandwich)
  • Stuff a poblano pepper (here is a quick recipe from Cooking Light (use a lower sodium refried bean such as Amy’s light in sodium or Field Day Organic vegetarian black bean refried beans to reduce the sodium in this recipe): http://www.myrecipes.com/recipe/refried-bean-poblanos-with-cheese-10000001895991/)
  • Make a pot of white chicken chili
  • Chop with tomatoes, onions and spices for a great fresh salsa
  • Make homemade green enchilada sauce (this is great in rice as well as for making chicken enchiladas)
  • Add to a tuna salad (my favorite is Southwest Tuna Salad – see the recipe below)

What is your favorite way to use chile peppers?

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Chile Roasting Starts August 15!

August 15, 2014

Smell those delicious roasted chiles? Harmons is roasting chiles again at 5 locations! So pick up a bushel of fresh Hatch New Mexico & Utah chiles to add great flavor to your favorite recipes.

Pick up some chiles NOW while supplies last! Roasting continues each weekend, generally until the first weekend of September or until supplies run out. Now Roasting Chiles!

7th Street (7755 S 700 E) - Fri 4pm-8pm, Sat 10am-6pm, Sun 11am-5pm
 
Ogden (145 Harrisville Rd) - Fri 4pm-8pm, Sat 10am-6pm, Sun 11am-5pm
 
Orem (870 East 800 North) - Fri 4pm-8pm, Sat 10am-6pm, Mon 4pm-8pm
 
South Jordan (10507 S Redwood Rd) – Fri 4pm-8pm, Sat 10am-6pm, Mon 4pm-8pm
 
West (3955 W 3500 S) - Fri 4pm-8pm, Sat 10am-6pm, Sun 11am-5pm
 
Once you have your chiles roasted, or want to try doing it yourself, here are some roasting, care and freezing tips.
 
 

Great Health Tip of the Day: Hiking Safety

August 14, 2014

Hiking is a great form of exercise and Utah has many beautiful hiking trails. Whether you are out for a short day
hike or a backpacking trip lasting several days make your hiking trips enjoyable and safe by following some simple
tips:hiking safety

  •  Always tell someone where you are going and when you expect to return
  •  Stay on the trail
  •  Ask for help if it becomes necessary
  •  Hydrate and fuel up as needed
  •  Always carry the recommended essentials:
    1. water
    2. extra food
    3. extra clothing/insulation
    4. rain and wind protection
    5. sun protection: sun glasses, sun screen, lip balm, sun hat
    6. compass and maps or GPS and knowledge of their use
    7. flashlight and spare batteries
    8. first aid kit and insect repellent
    9. emergency kit: whistle, matches or small lighter, candle or fire starter tabs, lightweight reflective emergency bag or space blanket
    10. pocket knife

 

References
Wasatch Mountain Club – The Ten Essentials and National Park Service – Hiking Safety