Look for these Healthy Livings specials in our seven Healthy Living stores: Wooster Towne Market, Wooster Millton, Medina Forest Meadows, Medina River Styx, Massillon, Orrville, and Ashland.

 

 

Ways to Improve Gut Health

The human body is host to tens of trillions of microbes and the largest population of these live in the gut – our gut microbiota. The right balance of these healthy bacteria is vital to feeling your best every day. As studies on the microbiota expand, we are learning how closely gut health can influence our metabolism, immune system, cholesterol levels, and possibly brain functions.

The good news is there are lifestyle changes we can make that will help promote a healthy gut and improve our overall wellbeing. Understanding the effects that poor eating habits, lack of sleep and stress have on our gut health can empower us to take action and give ourselves a serious gut check. Here are 5 daily habits than can enhance the health of your gut:

Make fiber your friend

Make sure to eat high fiber foods at every meal. While all fiber is important for digestive balance, prebiotics are certain fibers that feed the healthy bacteria in your gut. Sources of prebiotics include onions, garlic, leeks, asparagus, soybeans, apples, bananas, beans, and lentils, oats, flax seed and wheat bran.  Follow these tips to ensure you consume plenty of prebiotics:

    • Incorporate prebiotic fruits and vegetables into daily meals.
    • Add ground flax and wheat bran when baking.
    • Incorporate 3 cups of beans into your meals each week. Try black bean tacos, lentil/bean soup, or chili with kidney beans.

Note: Adding more fiber to your diet may cause some initial gastric distress. To minimize this, gradually increase your fiber intake.

 

Add powerful probiotics to your meals

Probiotics, the healthy bacteria that live in your gut, can be consumed in certain foods. Choose fermented foods like yogurt, kefir, miso, kimchi, and kombucha. Look for options that contain at least 1 billion CFU of healthy bacteria like lactobacilli and/or bifidobacteria. It’s important to have a source of probiotics every day to gain the health benefits. Click here for a list full of gut nourishing options available at Buehler’s store and when shopping online at Buhlers.com.

 

Buehler’s yogurt parfaits are a convenient way to add probiotics to your daily eating habits. Visit our yogurt parfait case for a healthful meal or snack to go!

Forget the fad diets

Avoid diets that eliminate whole food groups. Diets should include diverse food choices, in moderation. Research is showing that the microbiota has a great range of needs that a diet with a variety of foods can help provide.

 

Get your ZZZZs and avoid stress

Not getting enough sleep can have unhealthy impacts on your gut health. Try to prioritize getting at least 7-8 hours of sleep per night and talk with your physician if you are having trouble sleeping. Lack of sleep can also lead to higher levels of stress which is hard on your entire body, including your gut. Try meditation, walking, diffusing essential oils, decreasing caffeine intake, laughing, or yoga to help relax.

 

Consider supplements

Adding a prebiotic or probiotic supplement to your daily habits may be a great way to improve your gut health. As mentioned, prebiotics provide “food” to promote the growth of beneficial bacteria in the gut, while probiotics are live healthy bacteria. It’s best to consult your healthcare provider when choosing a probiotic or prebiotic supplement to ensure the best health benefits. Buehler’s offers a wide selection of high-quality supplements

 

 

Shari and Annette share some Healthy Holiday Tips & Gift Basket ideas.

 

5 Tips to Make your Gluten-Free Lifestyle Delicious & Nutritious

If you follow a gluten-free lifestyle, you know that grocery shopping and meal preparation can often be frustrating. Searching the supermarket for the right products and coming up with easy, tasty meal options isn’t always easy. Let Buehler’s be your personal shopping assistant! Our stores strive to meet the individualized dietary needs of our shoppers and we provide expert advice along with an exciting selection of new and unique products that will add taste, nutrition, and diversity to your gluten-free meals. Whether you’ve just started following a gluten-free eating plan, or you’ve been going gluten-free for a while, we’ll help you make fun, flavorful meals that will satisfy both your taste buds and nutrient needs. Registered Dietitian, Shari Steinbach, provides the following tips to help you shop for and prepare tasty gluten-free meals that are delicious and nutritious:

Emphasize nutrient-rich choices

Start by loading your cart with fresh foods that are naturally gluten-free such as fruits and vegetables, milk, unprocessed cheese, meat, poultry, fish, eggs, beans/legumes, eggs, nuts and tofu. The next step is to search out gluten-free sources of grain such as rice, corn tortillas and grits. These foods can comprise the basics of your eating plan. Then it’s time to discover the wide variety of special gluten-free items available at Buehler’s like baking essentials, snack foods, condiments and more.

 

Explore the store

You don’t have to go on a lengthy scavenger hunt to find gluten-free products at Buehler’s. We make it easy by having Healthy Living sections and Gluten-free tags in a growing number of our locations and we are continually expanding our offerings with delicious new products. Each time you shop, select a few new gluten-free items to try. You’ll find a variety of exciting choices in the baking, snack, pasta and cereal aisles to name a few. We also have delicious options in our frozen and bakery departments.

Currently seven of our stores are set up with the Healthy Living tags and signs: Ashland, Orrville, Massillon, both Medina locations and both Wooster stores. We hope to expand the program to all 13 stores by the end of 2021.

 

Find your favorite baked goods and baking ingredients

Buehler’s has a large variety of options to choose from regarding these products so it’s just a matter of finding your favorite. Look for whole grain gluten-free breads and crackers, pasta made with brown rice or bean flours and flour blends that can be substituted equally for wheat flour. The new products in these categories offer more taste and better-for-you choices than ever before and Buehler’s is committed to making them available to our customers. You’ll find many of our favorites on our Gluten-Free Shopping List, and by seeking out the gluten-free tags in the Healthy Living section of our aisles.

 

Be a label reader

If you are unsure about a product fitting into your eating plan, be sure to check out the label. It will tell you if a product is made with gluten-free ingredients and can serve as a short-cut for finding the right foods. Click here for a list of ingredients to avoid. Some foods also have advisory statements, like “May contain wheat,” or “Made on equipment that also processes wheat.” Some companies use them to warn allergic consumers about a real risk in the processing of a food. On the flip side, you may see statements like “Made in a dedicated gluten-free facility,” or “Made on dedicated gluten-free equipment.” You will learn the ins and outs of label reading faster than you might think.

 

Stock up on easy meal components

One way to always ensure you have a quick and healthy gluten-free meal on hand is to customize your kitchen those products that help you easily assemble simple meals. Click here for a one-week menu planner featuring gluten-free products from Buehler’s in simple assembly meals.

 

Join our Dietitians as they discuss Gluten Free Tips!

 

 

Menu plans for fall celebrations

These menu plans and recipes are delicious and filled with an abundance of Healthy Living ingredients. Best of all, being allergen free, they can be served safely at your fall gathering.

Backyard Tailgating Party

There won’t be many football games to attend this fall but don’t let that stop you from celebrating your favorite teams. Gather a few friends for a backyard tailgate party, wear your team jerseys and enjoy some wholesome food and a game of football trivia.

MENU

White Chicken Chili (recipe below) and Vegetarian Chili

Individual Bags of Blue Whole Grain Tortilla Chips

Assorted Beverages

Fresh Local Apples

Prepackaged Nuts and Trail Mix

 

Octoberfest

No crowded celebrations this year but you can host a festive fete with your favorite friends. Visit Buehler’s bakery for pretzel buns to build your sandwiches and individually wrap them for guests. Don’t forget some vegetarian choices as well. Simply swap out the turkey for veggies like avocado, cucumber, tomato and lettuce with cheese or veggie cheese.

MENU

Smoked Turkey on Pretzel Buns with cheese, lettuce, tomato, red onion & Dijon mustard

Green salad with fresh pear slices, candied walnuts & light balsamic vinaigrette
(serve in individual bowls)

Easy Apple Strudel (opt for a light apple pie filling)

Variety of cider, beer and nonalcoholic beverages

Pumpkin Chili – 2 Ways

Corn Muffins (Kodiak Cakes for a protein forward muffin, Cup4Cup for a GF mix)

Individual Cups of Veggies & Pumpkin Hummus

Apple Cider (pre-poured into cups)

 

White Chicken Chili

This super-fast recipe creates a thick and delicious chili. Serve with blue whole grain tortilla chips and fresh diced avocado if desired.

Makes approx. 8 servings

INGREDIENTS

  • 1-1/2 tablespoons olive oil
  • 3 cups shredded rotisserie chicken
  • 48 oz. jar organic great northern beans
  • 16 oz. jar Full Circle organic salsa (any variety)
  • 2 cups shredded low fat Monterey Jack or Colby Jack cheese
  • 1-2 tablespoons ground cumin

DIRECTIONS:

  1. Heat olive oil in a large pot. Add chicken and cumin, stir to combine and heat for 2 to 3 minutes.
  2. Add beans and salsa and heat until bubbly.
  3. Turn off heat and stir in cheese until thoroughly melted.
  4. Can place chili in a slow cooker on warm to serve.

Nutrition information per serving: 405 calories; 13 g fat; 40 g carbohydrate; 33 g protein; 9 g fiber; 1197 mg sodium

Decorating Details: Buehler’s stocks a large variety of fall décor items that are perfect for any of your party themes. From colorful mums to pumpkins, gourds and cornstalks, shop our selection to add the perfect fall finishing touch to your celebration.

Pumpkin Chili – 2 Ways

The original version of this tasty pumpkin chili includes lean ground turkey. To make a vegetarian and vegan version, simply eliminate the turkey. Makes approx. 10 (1 cup) servings.

Gather your ingredients and start cooking!

INGREDIENTS

  • 2 tablespoons vegetable oil
  • 1/2 cup chopped onion
  • 1 cup chopped red bell pepper
  • (clean onion & pepper with a soft vegetable brush under running water before chopping)
  • 1 clove garlic, finely chopped
  • 1 pound ground turkey (leave out to make this vegan)
  • 2 cans (14.5 oz each) no-salt-added diced tomatoes, undrained
  • 1 can (15 oz.) LIBBY’S® 100% Pure Pumpkin
  • 1 can (15 oz.) tomato sauce
  • 1 can (15.25 oz.) organic kidney beans, drained
  • 1 can (4 oz.) diced green chiles
  • 1/2 cup frozen, or no salt added canned whole-kernel corn
  • 1 tablespoon chili powder       
  • 1 teaspoon ground cumin
  • 1/2 teaspoon ground black pepper

DIRECTIONS

  1. Wash hands with soap and water. HEAT vegetable oil in large saucepan over medium-high heat. Add onion, bell pepper and garlic; cook, stirring frequently, for 5 to 7 minutes or until tender. Add turkey; cook until browned. Drain.
  2. ADD tomatoes with juice, pumpkin, tomato sauce, beans, chiles, corn, chili powder, cumin and black pepper. Bring to a boil. Reduce heat to low. Cover; cook, stirring occasionally, for 30 minutes.

Nutrition information per serving: 150 calories; 6 g fat; 16 g carbohydrate; 6.5 g protein; 5 g fiber; 224 mg sodium

Photo and recipe courtesy of VeryBestbaking.com

Safe & Healthy Fall Celebrations Begin with Buehler’s 

It’s time to say farewell to summer and hello to fall. After months of isolating, Zoom meetings and quarantining, many of us are ready to socialize with friends and family to enjoy all that autumn brings. This year’s celebrations, however, will look a bit different as we forego the crowded tailgate parties and busy fall festivals in lieu of smaller events with new safety rules. But it is still possible to celebrate together in a pandemic, says Registered Dietitian Annette Maggi, “if we follow some safety guidelines, we can lower the risk of outdoor get togethers to share food and celebrate the season.”

At Buehler’s, we understand the need for social interaction along with your desire to stay healthy and safe. Working together with our team of dedicated employees and health professionals we have assembled some delicious, healthy recipes, easy menu plans, beautiful fall décor and simple tips to help you celebrate safely (add link to menu planner). So, whether you throw a small backyard tailgate party, enjoy a neighborhood pumpkin carving contest, or create a family Octoberfest celebration, we have you covered.

Tips for celebrating safely:

  • Stay outside if possible as the continuous introduction of fresh air will dissipate viruses that may be present. Encourage social distancing by placing tables and chairs a safe six feet apart.
  • Communicate clear ground rules for guests regarding face masks, seating, distancing and food service.
  • Set up a hand washing/sanitizing station outside for everyone to use before and after eating. In the restroom place disposable towels along with lots of soap and hand sanitizer.
  • Place some touchless garbage cans around and wear gloves when handling any trash.
  • Help guests stay well by choosing a menu with a variety of healthful ingredients like whole grains, fruits and veggies, and organic or plant-forward options. Use the Healthy Living tags at Buehler’s to help you easily identify products.
  • If you are serving food buffet-style, place protective barriers over any exposed food and have hand sanitizer readily available for guests in line and have one person serving shareable items.
  • Give guests the option to bring their own dishes and utensils and offer individual side dishes. For example, plastic cups with fresh veggies and the dip at the bottom or individual trail mix.
  • Keep all food safe by following the core four practices from the Partnership for Food Safety Education: clean, separate, cook, chill. Be diligent about cleaning hands and surfaces and watchful about cross-contamination. Cook foods to appropriate temperatures, and refrigerate them promptly.
  • Before the celebration ends, the CDC recommends writing down the name of all your guests in case you need it for contract tracing in the future.
  • Stay outside if possible as the continuous introduction of fresh air will dissipate viruses that may be present. Encourage social distancing by placing tables and chairs a safe six feet apart.

Teal is the New Orange:

Help Us Create an Allergen-Friendly Halloween

 

Halloween brings out the kid in all of us as a fun day of dressing up in costumes, telling spine-tingling stories, and going door-to-door collecting tricks or treats. Buehler’s wants all children, and the entire community, to have a safe and happy Halloween, including those managing allergies. A 1 out of every 13 children has a food allergy*, we’re supporting the Teal Pumpkin Project, encouraging our shoppers to offer allergen-free options to trick or treaters.

Steps to Participate

  1. Plan to put a teal pumpkin on your doorstep on Halloween. Buehler’s has a variety of options available as well as stencils and pumpkins for you to paint on your own.
  2. Register your house on the Teal Pumpkin Project Pledge and receive an official Teal Pumpkin Project Pledge certificate to display on your window or door for the entire neighborhood to see.
  3. Offer allergen free options to trick-or-treaters on Halloween night.
  4. Spread the word to your family and friends, making Halloween a fun, safe, and positive experience for all!

Allergen Free Treats and Toys

Stock up on the following allergen free options – many of which are on display at Buehler’s stores – for Halloween school events, parties and trick-or-treating.

  • Finger puppets
  • Bookmarks
  • Bubbles or bubble wands
  • Spider Rings
  • Halloween Pencils
  • Stamps
  • Erasers
  • Stickers
  • Halloween stencils
  • Temporary monster tattoos
  • Glow-in-the-dark stickers
  • Glow sticks
  • Bouncy balls
  • Slime
  • Game books (mazes, seek and find, etc)
  • Mini boxes of raisins
  • Crunchy Rice Rollers
  • Free2b Sun Cups
  • Enjoy Life Candy Bars
  • Wax  lips

Allergen-Free Halloween Snacks

Click here to find recipes for some special Halloween Snack recipes!

 

Allergen-Free Halloween Ideas

Here are some tips for participating in the Teal Pumpkin project. Our teal pumpkins are available at our 7 Healthy Living stores: Wooster (2), Medina (2), Ashland, Massillon and Orrville.

Blog authors

Annette Maggi, MS, RDN, LD, FAND (left) and Shari Steinbach, MS, RDN are registered dietitians helping Buehler’s Fresh Foods bring Healthy Living to life for our shoppers.

 

*Reference: Gupta RS, Warren CM, Smith BM, Blumenstock JA, Jiang J, Davis MM, Nadeau KC. The public health impact of parent-reported childhood food allergies in the United States. Pediartrics. 2018; 142(6):e20181235

 

Teal is the New Orange:

Allergen Friendly Party Planner

 

October is the perfect reason for a party — cooler temperatures, Fall harvest, and of course, Halloween. This year, Buehler’s is supporting the Teal Pumpkin Project to ensure everyone has a safe and happy Halloween including those managing allergies.

We’ve compiled a list of our favorite allergen friendly recipes, perfect if you’re hosting a Halloween party or bringing treats to a school event.

Walking Tacos

Ingredients

  • Simply 7 Lentil Chips (4 oz. bag)
  • 1 lb. lean ground beef or turkey
  • 1/4 – 1/2 c. taco sauce or a package of taco seasoning
  • lightly chopped lettuce
  • optional toppers: sliced avocado, shopped tomato, cilantro

Instructions

  1. Divide bag of lentil chips into 5 – 6 bowls.
  2. Cook ground beef or ground turkey in a medium-size nonstick pan until browned.
  3. Add in the taco sauce or taco seasoning and heat another 1-2 minutes.
  4. Assemble by dividing the meat crumble between the bowls and topping with lettuce, tomato, avocado and cilantro.

 

Ghosts & Pumpkins

Ingredients

  • Bananas
  • Mandarin Oranges
  • Allergen-free chocolate chips
  • Celery stalks

Instructions

  1. Peel bananas and cut in half. Add chocolate chips for eyes and mouths
  2. Peel mandarin oranges. Cut celery stalk into small pieces and insert as pumpkin stems.

 

 

Pumpkin Veggie Tray

Ingredients

  • Baby carrots
  • Cauliflower, cut into pieces
  • Broccoli,, cut into pieces
  • Cucumbers, sliced
  • Black olives
  • Small pepper

Instructions

  1. Wash and prepare all vegetables.
  2. Arrange on a platter as a pumpkin face.

 

 

Snack Mix

Ingredients

  • 1 c. dried cranberries
  • 1 c. banana chips
  • 1 c. Vanilla Chex Cereal
  • 1/2 c. pepitas (pumpkin seeds)
  • 1/2 c. sunflower seeds
  • 1/2 c. Enjoy Live Semi Sweet Chocolate Chunks

Instructions

  1. Mix ingredients in bowl.
  2. Serve in cupcake liners or small jelly jars.

 

Carrot Cake Pops

Ingredients

For the Filling

  • 1 box of Enjoy Life Foods Soft Baked Snickerdoodle Cookies
  • 1/4 c. crunchy sunflower seed butter
  • 1 t. vanilla extract
  • 1/3 c. finely grated carrots
  • 1/3 c. chopped pineapple

For the Coating and Assembly

  • 1 c. Enjoy Life Foods Mini Chips
  • 2 1/2 T. allergy-friendly oil
  • about 16 sucker sticks
  • Optional: sprinkles

Instructions

  1. Line a baking sheet with parchment paper
  2. Break Sinkerdoodle Soft Baked Cookies into pieces into a food processor. Add sunflower seed butter, vanilla, carrots, and pineapple. Pulse about 12 times, times, until the mixture begins to stick together. It will be sticky, but thick.
  3. Using a tablespoon, scoop mixture onto prepared pan. Refrigerate for about 30 minutes until mixture is more firm
  4. Using your hands, roll the scoops into tight balls, returning to the prepared baking sheet. Freeze for about 1 hour.
  5. Push the sticks about two-thirds of the way into each ball. Return the pan to the freezer while melting the chocolate
  6. Combine Mini Chips and oil  in a microwave-safe bowl. Microwave in 30-second intervals, stirring between each one, intil melted and smooth.
  7. Dip each cake pop into the melted chocolate, letting excess chocolate drip off. Place it back on the baking sheet. Repeat with the remaining pops and top with optional sprinkles. Transfer the baking sheet back to the freezer so the chocolate can set, about 15 minutes. Decorate with orange and white sprinkles.
  8. Serve, or store in an airtight contain in the refrigerator for up to 2 days, or in the freezer for up to 2 weeks.

 

Join Shari and Annette as they demonstrate how to make One Pan Parmesan Pork Chops with Veggies. They’ll as discuss the benefits of Family Meals.

 

Gather up your ingredients and cook along.

Here’s the recipe.

 

 

One Pan Parmesan Pork Chops Veggies

Serves 4

Lean, nutrient-rich pork is versatile, affordable and has the qualities that make it easy to incorporate into many quick and healthy recipes. We love it paired with potatoes and asparagus in this delicious sheet pan meal!

 

Ingredients

  • 1 pound baby red potatoes (cut into 1×1 inch chunks, halved or quartered depending on their initial size)
  • 3 tablespoons olive oil (divided)
  • 1/2 cup grated parmesan cheese
  • 1/2 cup panko breadcrumbs
  • 1 teaspoon garlic powder
  • 1/2 teaspoon ground black pepper
  • 4 boneless pork chops (1/2-inch thick, just under 1 pound total weight)
  • 1 pound asparagus spears (not too thick)

 

Preparation

  1. Preheat oven to 350o F. Spray a large baking sheet with cooking spray.
  2. Place the potatoes on the baking sheet. Drizzle with 1 tablespoon of olive oil. Use hands to mix the potatoes around in the oil until they are completely covered. Push the potatoes to one side of the baking sheet.
  3. In a shallow dish or plate, add the parmesan, panko, garlic powder and black pepper. Stir to combine.
  4. Place the pork chops on the open side of the baking sheet. Brush the top of the pork chops with 1 tablespoon of olive oil. Spoon half the parmesan mixture evenly over the pork chops. Lightly press the parmesan mixture down onto the pork chops making a crust. Bake for 25 minutes.
  5. Trim the tough woody ends off of the asparagus spears.
  6. Use a spatula to give the potatoes a stir and to make room on the baking sheet for the asparagus.
  7. Add the asparagus spears to the open area of the baking sheet. Drizzle the asparagus with 1 tablespoon of olive oil. Use a brush to ensure the asparagus is well coated in oil. Sprinkle the remaining parmesan mixture evenly over the potatoes and asparagus. Cook for 20 minutes.

 

Nutrition information (per serving): 449 calories, 23g fat, 6.8g saturated fat, 35g carbohydrate, 4.3g fiber, 28.5g protein, 551mg sodium

Recipe source: Yummly.com