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Publix GreenWise Market Magazine - Fall 2009
Two-for-One
Pull out that versatile meat pounder (or tenderizer) buried at the back of your kitchen drawer. The toothed side is great for tenderizing less-expensive cuts of meats when you don’t have time to marinate. It works by breaking down muscle fibers mechanically. Use the flat surface like a pro to turn out thin, tender cutlets or medallions of veal, pork and chicken for the perfect scaloppine. Thin cuts of meat cook faster, so they’re a great time-saver when you’re in a hurry.
5 ways to save 100 calories
- Squirt mustard on your sub instead of mayonnaise.
- Leave the cheese off your sandwich.
- Have 4 Hershey Kisses instead of a chocolate bar.
- Use a 6" flour tortilla (instead of 10") for your burrito or taco.
- Substitute a navel orange for 4 chocolate sandwich cookies.
Have You Tried Kale?
Add to soups, pastas and salads
Look for frilly, crisp (not limp) leaves
Braise, steam or sauté
Great source of vitamins A and K
Mild-flavored member of the cabbage family
18 calories per half cup cooked
Tasty tip: Toss torn 3-inch-size pieces with oil. Bake at 350°F for about 20 minutes, stirring occasionally until crisp and crunchy. Sprinkle with a bit of grated Parmesan cheese. Search publix.com for additional kale recipes. |
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 Pumpkin Soup
Don’t feel guilty when you reach for canned pumpkin instead of the real item “in the flesh.” The canned version is no nutritional imposter. Libby’s, for example, is 100% pure pumpkin—no added salt, sugar, flavorings or additives.
| ½ cup boiled, mashed pumpkin |
VS. |
½ cup canned pumpkin |
| 25 calories |
40 calories |
| 0 g fat |
0 g fat |
| 1.3 g fiber |
5 g fiber |
| 1 mg sodium |
5 mg sodium |
| 120% DV of Vitamin A |
300% DV of Vitamin A |
In a 4-quart kettle, melt 2 tablespoons of butter over medium heat. Add 1 cup of chopped onion and ½ cup each of chopped celery and carrot. Cook, stirring occasionally, until softened.
Add 1 teaspoon each of curry powder and pumpkin pie spice; cook and stir for 1 minute. Add two 15-ounce cans of pumpkin, two 14-ounce cans of reduced-sodium chicken broth and ²⁄3 cup water. Bring to a boil. Reduce heat and simmer, covered, for 15 minutes. Cool slightly.
Transfer one-third of the mixture at a time to a blender or food processor; cover and blend or process until smooth. Return all of the pumpkin mixture to the kettle and stir in 1 cup milk, ½ teaspoon salt and ¼ teaspoon ground black pepper; heat through. Serve sprinkled with dried cranberries in bowls.
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Flour Power
Got the urge to bake? Choosing the right flour can do wonders for your made-from-scratch goodies. Bread is best when made with hard wheat flour, which is high in a protein called gluten. As bread dough is mixed and kneaded, gluten makes the dough stretchy and lets it trap air, which allows the bread to rise. But gluten is also tough—not what you want in your cakes, cookies and piecrusts. Soft wheat flour, which has less protein, will yield a more tender baked product. Confused? Use this chart to make the right flour choice.
| Flour type |
Characteristics |
Best for … |
| Whole wheat |
Milled from hard red wheat. Contains the bran and germ layers of the kernel. |
Most recipes when combined 1:1 with all-purpose flour |
| All-purpose white |
A blend of hard and soft wheat flours. “Enriched” means some nutrients have been added to replace losses during refining. “Unbleached” means it’s free of chemical whitening agents. |
Most recipes |
| Bread |
Milled from hard wheat. |
Yeast breads |
| Cake |
Milled from soft wheat. |
Cakes and cookies |
| Self-rising |
All-purpose flour with baking powder and salt added. |
Muffins, cookies, biscuits and quick breads |
| Instant |
Super-fine flour that dissolves easily in liquids. |
Thickening gravies and sauces |
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