Make Your Diet Work For You - Big Y® World Class Market®

Healthy eating does more than make you feel good, it offers a slew of benefits - cancer protection being one. A cancer-fighting diet isn’t any different than a diet for protection against other diseases. That’s a great thing! It makes meal planning for overall health protection that much easier to accomplish.

AIM FOR:

A VARIED, BALANCED EATING PLAN
For the body to function optimally, it needs water, carbohydrates, fats, protein, vitamins, minerals and non-nutrient items like fiber, phytochemicals (health-promoting plant compounds) and antioxidants. To obtain all of these, eating a
variety of foods is a must. So instead of eating the same food day after day, mix it up- this way you won’t be missing out.

HIGH FIBER CARBOHYDRATES
Carbohydrates are the body’s preferred source of energy. Choose whole grains and fiber-rich vegetables and fruits as your primary source of carbohydrates. Their fiber, vitamins, minerals, fats, antioxidants and phytochemicals provide an added bonus for health. The brown rice in our Black Bean and Cashew Stuffed Peppers is a great whole grain choice.

HEALTHY FATS
It is extremely important for your good health, to focus on “good” fats from canola and olive oil, avocados, nuts, seeds and fish. These fats are considered unsaturated and appear to have much more of a benefit for good health than fats like butter, lard, processed meats and trans fats. Enjoy our Salmon Florentine recipe for a tasty source of unsaturated omega-3 fats - salmon!

LEAN PROTEIN
Since the majority of not-so-healthy fats come from protein-rich foods like meat and cheese, focus primarily on lean sources of protein: lean cuts of beef and pork, white turkey and chicken meat without the skin, fish that is not deep-fried, low-fat milk and dairy products, soy, legumes (beans), nuts and seeds. High in fiber and lean protein, black beans make up the base of our delicious Black Bean and Cashew Stuffed Pepper recipe.

COLORS OF THE RAINBOW
The colors in vegetables and fruits are determined by the phytochemicals and antioxidants they contain. Each color provides different phytochemicals and antioxidants. When you’re shopping for produce, choose a vegetable and fruit that falls within each color of the rainbow. Get four colors in every bite of our Vegetable Lasagna recipe with orange carrots, red tomatoes, white mushrooms, and green spinach and zucchini.

SALMON FLORENTINE
4 cups (about 8 oz.) fresh Big Y spinach leaves
1 medium onion, chopped
1 lb. Atlantic salmon fillets, fresh from the North Atlantic Fishing Co.
1⁄2 tsp. soy sauce
1⁄4 tsp. Big Y sugar
1⁄4 tsp. Big Y black pepper
1 tsp. fresh lemon juice
1 Tbsp. World Classics Trading Co. olive oil
Place spinach and onion on a large microwave-proof serving platter. Cover with plastic wrap and microwave on HIGH for 3 minutes. Place salmon over spinach mixture. In a small bowl, combine remaining ingredients. Drizzle over spinach and salmon. Cover with plastic wrap and turn back one corner. Microwave on MEDIUM for 4 to 6 minutes or until fish flakes
when scraped with a fork. Let stand 1 to 2 minutes to complete cooking.
Makes 4 (4-oz. fillet) servings.
Nutritional Information Per Serving
Calories: 209; Fat: 10g; Protein: 25g; Fiber 2g; Carbohydrates: 4g; Cholesterol: 62mg; Sodium: 181mg

LIVING WELL EATING SMART TIP:
Relax with a cup of green tea after dinner for an extra boost of antioxidants. Doctors recommend diets rich in antioxidants to help keep you cancer-free.
ASK CARRIE –
Have a nutrition question? Ask Carrie Taylor, RD, LDN, Big Y's Registered Dietitian by:
- Visiting BigY.com’s Living Well Eating Smart webpage and posting a question
- Writing to Ask Carrie 2145 Roosevelt Avenue, PO Box 7840, Springfield, MA 01102
- Sending emails to askcarrie@bigy.com

VEGETABLE LASAGNA
1 26-oz. jar Big Y meatless
spaghetti sauce
1⁄2 28-oz. can Big Y
crushed tomatoes in puree
1 cup mushrooms, thinly sliced
1 cup Big Y part skim ricotta cheese
1 large egg white
2 10-oz. pkg. Big Y frozen
spinach, thawed and drained
1 tsp. Italian seasoning
1⁄2 tsp. Big Y garlic powder
4 Tbsp. Parmesan cheese,
shredded, divided
1 1-lb. box Big Y lasagna noodles, cooked according to package directions
3 cups zucchini, thinly sliced
1 cup carrots, cooked and
thinly sliced
1 cup reduced fat mozzarella
cheese, shredded

Preheat oven to 375°F.
In a medium saucepan over medium heat, combine spaghetti sauce, crushed tomatoes
and mushrooms. Simmer to allow flavors to blend.
In a large bowl, combine ricotta cheese, egg white, spinach, Italian seasoning, garlic
powder and 3 tablespoons Parmesan cheese until well blended; set aside.
Spread a thin layer of spaghetti sauce mixture on the bottom of a 9x13-inch baking dish.
Cover with a single layer of cooked noodles. Spread a layer of spinach mixture over noodles.
Next, add a layer of zucchini, then a layer of carrots. Top with 1⁄4 cup mozzarella. Repeat
layering process for 2 more layers. Top last layer with lasagna noodles and 1⁄2 cup spaghetti
sauce. Cover tightly with aluminum foil and bake for 45 minutes to one hour. Uncover, top
with remaining 1⁄4 cup mozzarella, 1 tablespoon Parmesan cheese and bake for 3 minutes
or just until cheese melts. Top with remaining tomato sauce before serving.
Makes 12 (1-cup) servings.
Nutritional Information Per Serving
Calories: 295; Fat: 7.1g; Protein: 21g; Fiber: 5g; Carbohydrates: 42g; Cholesterol: 19mg; Sodium: 656mg

BLACK BEAN AND CASHEW STUFFED PEPPERS
2 medium red bell peppers
2 medium yellow bell peppers
11⁄2 cups Big Y reduced sodium chicken broth
1⁄4 cup frozen orange juice concentrate, thawed
1⁄2 cup onion, chopped
1⁄2 cup Big Y brown rice, uncooked
2 tsp. Big Y chili powder
1 15-oz. can black beans,
rinsed and drained
1⁄2 cup whole dry roasted cashews

Preheat oven to 400°F.
Fill a 6-quart pot about half full with water and bring to a boil over high heat. Halve the peppers lengthwise, leaving stem attached; remove seeds and membranes. Add peppers to boiling water
and return to a boil; reduce heat to medium-low. Cover and simmer for 2 to 4 minutes or until
peppers are just tender. Drain peppers by placing into a colander.
In a medium saucepan over medium-high heat, combine broth, orange juice, onion, uncooked
rice and chili powder; bring to a boil. Reduce heat to medium-low, cover and simmer for 20 minutes
or until rice is tender. Stir in beans and cashews and mix well.
Fill peppers with rice mixture and place in a 9x13-inch baking dish; bake for 25 minutes or until
heated through.
Makes 4 (1-pepper half) servings.
Nutritional Information Per Serving
Calories: 338; Fat: 10g; Protein: 14g; Fiber: 9g; Carbohydrates: 56g; Cholesterol: 2mg; Sodium: 508mg