Meals
THINKING
Outside
THE BOX
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Dietitian
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INGREDIENTS (SERVES 8)
¼/4 cup olive oil
2 tbsp. apple cider vinegar
2-3 tbsp. lime juice
¼/4 tsp. cumin
¼ tsp. garlic powder
Approved!
¼ tsp. onion powder
2 tsp. granulated sugar
½ fresh avocado, mashed, pureed
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www
fo
At Home
$177 Mt. Olive
Malwa
V
Black pepper to taste
18-9 oz can of sweet corn (no saltadded)
114.5 oz can of petite diced tomatoes (no salt added)
DIRECTIONS
In a medium sized mixing bowl, add the mashed avocado, dry spices sugar, oil, juice and
vinegar. Whisk until well blended. Set aside.
Mt. Olive
DICED JALAPENO
PEPPERS
125
SINCE 1926
Drain the liquid from the tomatoes and corn and add the solids to a larger bowl. Drain and
rinse the beans, pat dry and add to the large bowl. Add the fresh produce and mix.
C
Drizzle the first bowl (dressing) over the ingredients in the larger bowl. Toss to blend. Cover
and place in the refrigerator for at least 4 hours to meld the flavors.
Prior to serving, place 8-10 chips (2 oz) on a plate and top with 1/8th of the "caviar."
TIPS
Make this an office party passing dish by adding one 9x9 pan yield of prepared cornbread,
cubed to the caviar 1-2 hours before serving. To make the dish a bit more filling and add a
more protein, consider adding warmed cooked chicken breast and mixed greens and top
with nonfat Greek yogurt.
COWBOY CAVIAR
Diced Jalapeno Peppers 12 oz
MACROS SERVING SIZE
Protein 18g | Fat 22g* | Carbs 68g
2 tbsp. canned jalapeno peppers, minced
115.5 oz. can of black beans (low sodium)
115.5 oz can of black-eyed peas, (low sodium)
½ medium bell pepper (green or red), diced
1/2 medium red onion, diced
1-2 fresh jalapeno peppers, seeds removed, diced
1 clove garlic, minced (optional)
½ cup chopped fresh cilantro
19-10 oz bag multigrain tortilla chips
Salt to taste (optional)
$269 On The
Border
************
PARKEER
ON THE
BORDER
MEXICAN GRIL
Cantina Thins
A
On the Border Cantina Thins
Tortilla Chips 9.12 oz
2300
Spice Hunter
CALIFORNIA
ONION
GRANULATED
633
SERVING SIZE
% CALORIES OF MACROS
Calories 520 | Protein 13% | Fat 37% | Carbs 50%
Granulated
California Onion 2.3 oz
U.S.
INCLUDES
WEEKLY SAVINGS DP11 MAY 22-JUNE 4, 2023- PAGE 12 HIAK&PR
$582 The Spice $129 Fage
F
ood is not nourishing to the body if it is not eaten. In it's package it may have all the
health attributes for the "perfect super food" but until it is consumed, it did not nourish.
Taken another step, consumption of nutritious food from time to time, will not have
substantial benefit to health or fitness goals. Consistency is key. One of the first steps in
building a healthy eating pattern is to choose food items you will enjoy and are not difficult to
prepare is the first step in building a healthy eating pattern.
Often times, focusing on the perfect diet or the "perfect foods" stops people from starting
down the path of a nourishing journey. For many others, they may start but stop just as quickly.
Building a healthy eating pattern is more than just being comprised of "perfectly nutritious
foods". It is one that can be maintained overtime and works with lifestyle and means. Using
carefully chosen canned goods or processed foods, or allowing some room for indulgences is
okay. Let our Dietitian Approved Thumb guide you and/or look at the Nutrition Facts Panel.
Aim to start some place or improve one aspect of the diet. For example, make a goal to not eat
out for lunch and to build a meal that covers all the food groups, has a variety of colors, and
is loaded in vegetables. If making a big batch of something that can be served in a variety of
ways works for you and takes limited cooking skills and time, then do so. Just be sure to aim
for recipes with good sources of fiber and a variety of fruits and vegetables and keep your
unhealthy fat, sodium and added sugar in check.
This meal includes all of the food groups and offers a variety of vegetables. Think about different
ways this dish could be served. For example, serve it warm over brown rice, or cold over a bed of
greens. Try it as an afternoon snack with a few tortilla chips or whole wheat crackers.
For more recipes and nutrition education information visit
COMMISSARIES.COM/HEALTHY-LIVING
Total
0%
1142(1500)
HEF
FAGE
Total
0%
MILKFAT
NUTRIENTS | SERVING SIZE
Fiber 19g |Sodium 280mg | Sat. Fat 3g
Total 0% Milk Fat
Greek Yogurt 5.3 oz
Memo
$112 Hunt's
100% NATURAL
Hunts
No Salt Added
Petite
DICED
17
No Salt Added Petite
Diced Tomatoes 14.5 oz
RVING THE U
STATES
www.
THE UNITED
ARMED F
COMMISSARY
SINCE
1867-
$188 Realime
Realime
100 LIME JUICE
GREDZEN
FL02 (4)
100% Lime Juice 15 fl oz
DISCLAIMER: EFFECTIVE FOR ALL U.S. STORES INCLUDING ALASKA, HAWAII AND PUERTO RICO. PRICES, SPECIFICATIONS, AND AVAILABILITY OF PRODUCTS
PSHOP.COMMISSARIES.COM | COMMISSARIES.COM ARE SUBJECT TO CHANGE. PICTURES ARE FOR ILLUSTRATION ONLY AND PRODUCTS INCLUDED MAY BE DIFFERENT FROM THOSE PICTURED. THE APPEARANCE
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