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OUR FAVORITE PRODUCTS FROM KROGER

3/8/2020

Hey friends!

If you follow us over on Instagram (@themealplanningmethod) you'll commonly see Kroger pop-up in our posts, stories, and meal plans. Being a nutrition nerd, I could truly shop at ANY grocery store, but for us Kroger is our typical one-stop-shop place to get all our ingredient needs week-to-week. And it doesn't hurt that's it's so close to home!

Kroger, of course, has their own line of products, including Private Selection, so I thought I'd share our very favorite buys that you can find in our fridge and pantry on any given day. Check 'em all our top picks from Kroger below!

OUR 6 FAVORITE PRODUCTS FROM KROGER

Kroger Blended Nonfat Greek Yogurt Cup - These zero fat Greek yogurts come in a variety of flavors (vanilla, mixed berry, black cherry, etc.) with 0g of added-sugar! They're sweetened with stevia and typically <$1.00 each.
Kroger Fat-Free Refried Beans - Kroger's fat-free refried beans seriously taste like they're from a Mexican restaurant. Taco (or burrito or quesadilla) night is not complete without them in our household!
Kroger Lemon Lime Seltzer Water - Sometimes you just need something cold and bubbly to refresh you and these lemon lime seltzer waters from Kroger really hit the spot. We've tried many brands of sparkling water and this rivals even the best!
Private Selection Indian Inspired Tikka Masala Simmer Sauce - Making a flavorful weeknight dinner couldn't be easier with this Private Selection tikka masala simmer sauce. We typically mix frozen onions, frozen riced cauliflower, and canned chickpeas together with this sauce and serve with some toasted naan. YUM!
Private Selection Ranchera Salsa - I feel like finding a really delicious jarred salsa is an impossible task. Well once you taste this ranchera salsa from Private Selection you will be hoarding the stuff like mad! The flavor is FANTASTIC, probably because the ingredients are super simple. This is a Kroger must-buy.
Private Selection Really Seedy Multigrain Tortilla Chips - Since this list seems to be the start of a very delicious Mexican meal at home, might as well shoutout to our favorite tortilla chip from Private Selection. Their Really Seedy Multigrain variety is hearty and fit for the chunkiest of dips. (It'll even stand up to those refried beans we mentioned!) These chips actually have flavor which it makes it that much more enjoyable.

What are you're favorite products to buy at Kroger? Tell us what we missed in the comments below!

lindsey

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3-CHEESE SPINACH & MUSHROOM FARRO

2/17/2020

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Hello friends!

This week I made a dish inspired by my recent travels. My husband and I spent our 5th anniversary in Asheville, North Carolina in November and we visited a local farm-to-table restaurant, Haywood Common. Their menu is "seasonal", which means it changes often. Whenever I visit a new restaurant I try to order something that is (1) a little familiar (i.e. something I know I like), but (2) also brand new to me. Enter: Salmon and Farro Salad. I know salmon, I love salmon, and I will always eat salmon, but farro - what does that taste like!? I knew what farro was, but I had never eaten it. I decided this was the meal for me and oh man I am so glad I ordered it! The salmon was brought to our table on a bed of farro and the farro was mixed with a delicious concoction of goat cheese, microgreens, mushrooms, curried peanuts, and pickled raisins. The entire plate was drizzled in a creamy, dream-worthy chipotle and red pepper harissa and avocado sauce. I basically wanted to bathe in this sauce, it was THAT good. Since devouring this meal from Haywood Common, I have been thinking about how to recreate this yummy drool worthy farro ever since! Keep reading for a super simple farro-filled recipe that will make you a farro fan for life.

What is farro?

Farro is an ancient whole-grain that dates back to ancient Rome. Farro is used often in many modern kitchens and is loved by many. On top of its delicious flavor and versatile character, this grain is packed with fiber and plant-based protein. It is very similar to barley, but has a nuttier, chewier texture when cooked. Farro is a great source of magnesium, iron and B vitamins. And is also a great heart-healthy choice as it is low in fat and cholesterol. Half a cup of farro provides about 7 grams of protein so it is a great choice for vegans and/or vegetarians!

Farro is great because it requires no prep work! All you have to do is rinse it and stick it in a pot of boiling liquid. That’s it! (You could do this blindfolded - although I don’t recommend blindfolding yourself near a pot of hot water :P)

Keep scrolling for my recipe inspired by my eats in Asheville!

3-Cheese Spinach + Mushroom Farro Recipe

SERVINGS: 4-5 (this recipes makes ~4 cups)

INGREDIENTS:

1 cup dry farro
3 cups water (or low-sodium chicken broth)
1 tbsp olive oil
2 Tbsp grated garlic
8 oz baby bella mushrooms, sliced
1 bag (8 oz) fresh spinach
½ cup shredded three-cheese blend (such as Parmesan, asiago and romano)
Salt and pepper, to taste

DIRECTIONS:

In a pot, cook the farro in water (or chicken broth) according to package instructions.
As the farro is cooking, in a separate skillet, saute the garlic and mushrooms in olive oil until the garlic is fragrant.
Add all the spinach to the mushrooms and let the spinach wilt. Once the spinach is wilted, set the skillet aside.
The farro is done when there is little to no water left in the pot and it is a bit chewy. Drain the farro if there is excess water and add the farro to the skillet with the spinach and mushroom mixture.
Add ½ cup of cheese to the skillet, stir, and enjoy!

**NOTE: There is no such thing as too much cheese so... top with a little bit of extra cheese if you’re feeling adventurous!

Sarah Hines, MS

Sarah Hines is an avid foodie and feels most comfortable in the kitchen! She is a dietetic intern with a Masters degree in human nutrition from Texas State University. She has a passion for educating individuals about food and nutrition and in her spare time works as an adjunct instructor at a local college teaching nutrition related. Sarah loves cooking, baking, developing recipes and of course eating! When she is not in the kitchen you can typically find her outside, walking her two dogs or relaxing on the couch watching crime documentaries!

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HOW-TO MEAL PLAN FOR HEART-HEALTH

2/9/2020

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Happy #HeartMonth everyone!

February seems to be the time of year when we focus on all matters of the heart. So, in honor of this season of love, I wanted to give you a little guidance on how you can make a heart-healthier meal plan. Keep reading for heart-healthy meal planning tips and a sample 1-week heart-healthy meal plan!

Why meal plan for a healthier heart?

The truth is that everyone could benefit from heart-healthier eating, no matter if you're in your 20's, 40's, or living that retired life. Here's why...

Fast facts on Heart Disease from the CDC:

Heart disease is the leading cause of death for men and women in the U.S., accounting for
- 1 in every 4 male deaths, and
- 1 in every 5 female deaths.
About half of all Americans have 1 of 3 key risk factors for heart disease, which include high blood pressure, high cholesterol, and smoking.

Despite these alarming statistics, you CAN do you part in preventing heart disease as much as possible.

What does a heart-healthy meal plan look like?

There are a couple of recommendations to keep in mind that are key to heart-healthier meal planning. Meals (and snacks) are...

LOW in saturated fats, trans fat, and cholesterol,
LOW in salt (sodium), and
HIGH in fiber

All of these qualities can help reduce your risk of developing heart disease and are excellent key words to use when searching for recipes that support heart health! Here's a sample 1-week heart-healthy meal plan for you:

sample_heart-healthy_meal_plan\|themealplanningmethod.com.pdf
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File Type:	pdf

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You can see, eating heart-healthfully doesn't mean eating bland, boring foods! Here's a breakdown of the meals mentioned in this sample Heart-Healthy Meal Plan:

SUN: Skillet Chicken Pot Pie (from EatingWell) -- for something satisfying before the start of a busy week
MON: Vegetable Pita Pizzas (from EatingWell) -- it's vegetarian for #MeatlessMonday!
TUES: Taco-Stuffed Sweet Potatoes (from Belle of the Kitchen)
WED: White Turkey Chili (from EatingWell)
THURS: Everything Bagel Chicken Tender Salad (from EatingWell)
FRI: Linguine with Fresh Tomato Sauce (from EatingWell) -- a sweet idea for date night
SAT: Shrimp & Egg Fried Rice (from EatingWell) -- for when you're craving take-out

Let us know if you tried out this heart-healthy mean plan, or found some different recipes to enjoy! Be sure to tag us @themealplanningmethod.

lindsey

P.S. Do you like these sample meal plans? Check out our Prediabetes Meal Plan too!

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OUR FAVORITE PRODUCTS FROM KROGER

OUR 6 FAVORITE PRODUCTS FROM KROGER

3-CHEESE SPINACH & MUSHROOM FARRO

What is farro?

3-Cheese Spinach + Mushroom Farro Recipe

Sarah Hines, MS

HOW-TO MEAL PLAN FOR HEART-HEALTH

Why meal plan for a healthier heart?

What does a heart-healthy meal plan look like?

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