Quick Tips for Freezing: Many fruits and veggies can be frozen, assuring you can enjoy seasonal favorites all year long. At their peak freshness, simply freeze in heavy, airtight containers or freezer bags. Fill containers completely and remove as much air as possible from freezer bags. Blanch vegetables before freezing by dunking them in boiling water, then submerging in ice water. Dry completely before freezing. For best quality, use within one year.

You can find more storage and usage tips for your favorite fruits and veggies at fruitsandveggiesmorematters.org

Download in PDF Format

• 5 Ingredient Fix
• Sheet Pan Supper
• Overnight Oats
• Immune-Boosting Meals
• Autumn Soups and Stews

.

.

• Scrambled Egg and Cheddar Breakfast Quesadillas
• Pork Tenderloin with Roasted Vegetables and Apples
• Kale and Quinoa Salad with Orange-Balsamic Vinaigrette
• Chunky Tomato and White Bean Soup
• Cheesy Rainbow Rice

Stock Smart

Stocking your kitchen with shortcut ingredients like rotisserie chicken, canned tuna and beans, whole grain pasta and rice makes it easy to create a balanced five-ingredient meal. Ready in just 90 seconds, Uncle Ben’s® Ready Rice® is a breeze to add to stir-fries and casseroles or use as a simple side dish. All of their Ready Rice® varieties come in a convenient microwaveable pouch, eliminating prep and cleanup. Try their Whole Grain Brown Rice in our Scrambled Egg and Cheddar Breakfast Quesadillas that are made with only five ingredients and are ready in 15 minutes or less. unclebens.com

Take a Shortcut

If time is a barrier to getting meals on the table, stock your freezer with Birds Eye® Steamfresh® Vegetables that cook in minutes right in the bag. Birds Eye farmers pick only the best vegetables at peak ripeness, and all veggies are flash frozen within six hours of harvest, locking in nutrients and freshness. Try varieties like Broccoli Florets, Sweet Corn, Whole Green Beans and Asparagus Spears, which are a snap to add to your dinner menu for a pop of color and garden-fresh flavor. birdseye.com

Cooking with canned foods can help you create meals in less time without sacrificing flavor or nutrition. Del Monte® is committed to producing high-quality canned fruit, vegetables and tomatoes while preserving the wholesome goodness you would expect from your own garden. All fruits and veggies are picked at the peak of ripeness and packaged the same day. Look for No Sugar Added fruits and No Salt Added or Reduced Sodium vegetable varieties when shopping for all of your quick cooking needs. delmonte.com

Boost Protein

A protein-packed breakfast is coming right up with Eggland’s Best® eggs. All Eggland’s Best® eggs are produced in the U.S. by hens fed a wholesome, all-vegetarian diet and are typically delivered to stores within 72 hours of laying, ensuring a farm-fresh taste in every egg. One extra-large egg provides seven grams of satisfying protein and 13 essential vitamins and minerals. They also contain 25% less saturated fat, four times more vitamin D and over double the omega 3’s of ordinary eggs. Give ‘em a try in our Scrambled Egg and Cheddar Breakfast Quesadillas. egglandsbest.com

Dress it Up

Turn a simple green salad into a quick and satisfying meal by topping it with fresh veggies, tuna, sun-dried tomatoes, nuts and authentic Wish-Bone® Salad Dressings. New E.V.O.O. and Ristorante Italiano Dressings are expertly-crafted with just the right amount of herbs and seasonings for the best tasting salad every time. Chef-inspired E.V.O.O. Dressings are made with extra virgin olive oil, balanced vinegars and a signature blend of herbs and spices, while Ristorante Dressings are made with a unique blend of oils, vinegar, artisanal cheeses and spices for a restaurant-quality salad right at your table.
wish-bone.com

Kick up the Flavor

Add bold flavor to five-ingredient meals with Kikkoman® Less Sodium Soy Sauce. With 40% less sodium, it still contains all the flavor since the salt is removed after the aging process. By using one-half teaspoon of the Less Sodium Soy Sauce in place of one-half teaspoon of table salt, you’ll cut over 1000mg of sodium. When making sauces, soups and stews, vegetables or stir-fries, add the soy sauce during the later stages of cooking to maintain its full flavor. kikkomanusa.com

Tomatoes

Tomatoes are a common ingredient in many soups and stews. From the moment they’re harvested, Furmano’s® works diligently to ensure their tomatoes arrive in your kitchen at their peak flavor, color and texture. Eighty percent of Furmano’s® tomatoes are grown in Pennsylvania, with the remainder coming from neighboring states. All tomatoes are canned within 24 hours of picking and the entire canning process takes just four minutes. Seasoned with sea salt, herbs and spices, these tomatoes add a burst of flavor to soups and eliminate the need for added salt. Try their Chunky Crushed Tomatoes and Italian Style Diced Tomatoes in our Chunky Tomato and White Bean Soup. furmanos.com

Beans

Adding beans to soups and stews adds texture and flavor, plus plant-based protein and fiber to help you feel full and satisfied. Using beans is also an easy and affordable way to stretch portions. Bush’s Best® Beans are picked at the peak of perfection and are a hearty addition to any soup or stew. Try their Reduced Sodium Cannellini Beans in our Chunky Tomato and White Bean soup. With 50 percent less sodium than the regular variety, their silky texture and nutty flavor adds a unique twist on this classic comfort food. To reduce sodium content even further, drain and rinse beans before use. bushbeans.com

Whole Grains

Adding whole grains like brown rice, quinoa, bulgur and whole wheat pasta to soups is an easy way to stretch portions and add a boost of protein and fiber. All varieties of Barilla® ProteinPLUS™ Pastas are made from high quality ingredients. They supply 17 grams of appetite-satisfying protein per serving along with whole grains and heart-smart ALA omega-3s. barilla.com

Salt-Free Seasonings

Making your own soups and stews puts you in control of the ingredients and sodium content. Add flavor to dishes without adding salt with Mrs. Dash® Seasoning Blends. Their collection of seasoning blends has you covered for every meal occasion. Each spice is hand-picked for a full-bodied flavor that will transform your soups, stews and more. Try varieties like Original, Italian Medley and Garlic & Herb that are bursting with the flavors of savory, all-natural herbs and spices and absolutely no salt. mrsdash.com

Garnishes

It’s the little things that make food special, and soup isn’t complete without a crunchy topping. Mrs. Cubbison’s® Croutons are made from freshly-baked breads, perfectly toasted and then lightly seasoned. All five varieties including Classic, Butter & Garlic and Caesar are carefully crafted to be the perfect complement to your homemade soups. mrscubbisons.com

Or try Pepperidge Farm® Saltine Goldfish®. These baked snack crackers are made with smiles and organic wheat and have the delicious taste you expect from Goldfish® crackers. Packaged in a convenient re-sealable pouch, these crackers contain no artificial flavors or preservatives and make the perfect crunchy topping. pepperidgefarm.com

Shortcuts

If you’re short on time but still looking for the comfort found in a bowl of soup, fill your pantry with Progresso®. Made with an abundance of high-quality, flavorful ingredients, Progresso® has a variety fit for every member of the family. Their Classic soups contain all the home-style flavor you grew up with, and their new Hearty Classic soups are carefully crafted with premium ingredients for a creamy and indulgent soup. All varieties are made with restaurant-inspired flavors and ingredients that will keep you full and satisfied. progresso.com

Brighten Your Plate

Fruits and vegetables are filled with immune-boosting vitamins, minerals and phytochemicals that work to keep your body healthy and energized every day. A diet rich in fruits and veggies as part of an overall healthy diet can also help to lower blood pressure, reduce the risk of diabetes, heart disease and stroke, promote a healthy digestive tract, and protect against certain types of cancer. Aim to eat at least five cups of colorful produce each day—the more the better! And remember, whether it’s fresh, frozen, canned, dried or 100% juice—all forms count. fruitsandveggiesmorematters.org

Use Healthful Fats

A healthy diet includes plenty of heart-smart mono- and polyunsaturated fats like fatty fish, nuts, avocado, hummus and oil. Pompeian OlivExtra® Original and OlivExtra® Plus combine the best robust-tasting extra virgin olive oil and milder-tasting canola oil with an infusion of omega-3s. Or try OlivExtra® Premium Mediterranean Blend that’s a unique blend of canola, extra virgin and grapeseed oils, embodying the key elements of the Mediterranean Diet. This delicate combination of oils is blended to enhance their health benefits while providing superior flavor to meals. pompeian.com

Making your own hummus has never been easier. New Bush’s® Hummus Made Easy is the perfect blend of simple ingredients like olive oil, tahini (sesame seed paste) and spices. Simply blend with a can of Bush’s® Garbanzo or Black Beans in a food processor until the hummus reaches your desired consistency. Find all varieties like Classic, Southwest Black Bean and Roasted Red Pepper in the bean aisle. bushbeans.com

Love Your Gut

The health of your gut bacteria is closely related to the health of your immune system, and the foundation of a healthy gut starts with what you eat. Focus on fiber-rich foods like fruits, vegetables, whole grains and beans, stay hydrated and incorporate sources of probiotics. Probiotics, or ‘good’ bacteria, found in yogurt may suppress the growth of ‘bad’ bacteria in your gut while activating the immune system to fight diseases. Activia® Fruit Fusion Yogurt contains an exclusive probiotic culture called Bifidus Regularis® that has been shown to promote digestive health. With a variety of fruity flavors available, this yogurt is sure to become a new favorite. activia.us.com

Soothe Your Soul

Physical and emotional stress can have many effects on your body, including a weakened immune system. Unwind and relax with a hot cup of Tetley® Super Fruits Tea. Creating the perfect tea starts with the highest-quality tea leaves, and Tetley® selects the finest fresh-picked tea leaves from plantations around the world. Try all Super Fruit varieties like Tropical, Pineapple & Citrus, Peach & Orange, Blueberry & Raspberry and more! tetleyusa.com

Have you heard of the Teal Pumpkin Project®?

It’s a nationwide initiative that encourages people to offer alternate items for trick-or-treaters with food allergies.

Get Involved!

• Place a teal colored pumpkin outside to let trick-or-treaters know you have allergy-friendly items.
• Have non-food items, such as glow bracelets, coloring books, pencils, stickers or small toys available for trick-or-treaters.
• Visit tealpumpkinproject.org to find printable signs that explain the meaning of your teal pumpkin.

Download PDF

Prep the Pan

Start by lining a large, rimmed sheet pan with nonstick foil or parchment paper so clean up is fast and easy.

Select Pairs Wisely

Sheet pan suppers are simple to put together, plus they’re easy to customize to your liking. When choosing ingredients, pair foods that have similar cooking times. Combine meats and poultry with hearty veggies like potatoes, carrots, beets, onions and winter squash, which take 30 minutes or more to roast. Pair soft veggies like bell pepper, asparagus, green beans, tomatoes, broccoli, cauliflower and zucchini with quicker-cooking seafood that will be ready in 10-25 minutes. You can also cut veggies into larger or smaller pieces to help dictate their cooking time, or start slower-cooking ingredients 10 minutes before adding the other items.

Melissa’s® Baby Potatoes are the perfect addition to sheet pan suppers. Their petite size requires minimal prep before use—simply wash and cut in half or roast whole. Their Baby Ruby Gold Potatoes have a delightfully buttery texture and flavor that complements the carrots, onion and apples in our Pork Tenderloin with Roasted Vegetables and Apples. For best quality, store potatoes in a cool, dark and well-ventilated area. melissas.com

Prep Your Picks

Vary the seasonings and flavor combinations to ensure your family will never get bored. For a flavorful meal, season the meat, poultry or fish and lightly coat the vegetables with oil before your meal goes into the oven. Extracted from fresh mature coconuts, Carrington Farms® Liquid Coconut Cooking Oil retains all the benefits of traditional coconut oil, yet has a neutral flavor that makes it perfect for baking and roasting. Try their Garlic Flavor Coconut Cooking Oil too. They contain no hydrogenated oils or trans fats and are gluten free. Like other oils, coconut oil should be well-sealed and stored in a cool, dark place. carringtonfarms.com

Ready to Roast

Before placing in the oven, spread the ingredients into a single layer on the sheet pan. Overcrowding the vegetables will cause them to steam rather than roast. Once everything is assembled, pop it into the oven between 400°-450°F and bake until the meat, poultry or seafood is cooked to the proper minimum internal temperature and the veggies are fork-tender and charred around the edges. Don’t worry if the veggies are done before the meat—roasting veggies for an extra few minutes will only intensify their flavor.

Try these 5 tips from Quaker to make the perfect overnight oats!

Tip One: For best results, let the oats soak in the fridge for a full eight hours so they can absorb all the liquid. Of course, a few hours is OK too!

Tip Two: Use a one-to-one ratio of raw oats and your choice of milk or any other dairy substitute.

Tip Three: For a crunchier, textured breakfast, set some toppings aside to add in the morning.

Tip Four: Achieve maximum texture with Old Fashioned Rolled Oats. However, you can try it with Instant or Steel Cut Oats too!

Tip Five: Frozen fruit toppings work especially well. As they thaw, the flavorful juices are released into the oats!

For more overnight oat recipe inspiration, visit quakeroats.com.

Pina Colada

INGREDIENTS
½ cup Quaker® Old Fashioned Oats
½ cup low-fat milk
¼ cup diced pineapple
1 tsp. sliced almonds
1 tsp. shredded coconut
1 Tbsp. honey

INSTRUCTIONS
Add oats to your container of choice and pour in milk. Top with pineapple, almonds, coconut and honey. Refrigerate overnight. Rise, shine and enjoy!

Apple Cinnamon

INGREDIENTS
½ cup Quaker® Old Fashioned Oats
½ cup low-fat milk
¼ cup low-fat yogurt
½ cup chopped apple
1/8 tsp. cinnamon
1 tsp. honey
1 tsp. chia seeds

INSTRUCTIONS
Add oats to your container of choice and pour in milk and yogurt. Top with apple, cinnamon, honey and chia seeds. Refrigerate overnight. Rise, shine and enjoy!

Blueberry Banana

INGREDIENTS
½ cup Quaker® Old Fashioned Oats
½ cup low-fat milk
1 tsp. vanilla
½ cup blueberries
1/3 cup sliced banana
1 tsp. honey

INSTRUCTIONS
Add oats to your container of choice and pour in milk. Top with vanilla, blueberries, sliced banana and honey. Refrigerate overnight. Rise, shine and enjoy!

Blueberry Vinaigrette

Add 1 cup of blueberries to a blender with 2/3 cup olive oil, 1/3 cup balsamic vinegar, 1 Tbsp. honey and a pinch of salt and pepper. Blend until smooth.

Blueberry Grain Salad

Toss fresh blueberries with cooked or cooled quinoa, bulgur or couscous, diced cucumber, fresh mint and red onion.

Blueberry Salsa

Put a sweet twist on traditional salsa and mix together 3 cups blueberries, 2 minced and seeded jalapeno peppers, 1/3 cup diced red bell pepper, ¼ cup chopped onion, ¼ cup lemon juice and 3 Tbsp. fresh cilantro. This sweet and savory combination is unbeatable!

Blueberry Lemonade

Mash blueberries together with fresh herbs like mint and basil and mix with chilled lemonade for a refreshing and cool summer drink.

Try some of our favorite recipes with blueberries as the star:

Blueberry Streusel Cake

Blueberry Lemon Sorbet

Banana Blueberry Brunch Cake

Blueberry-Almond Baked Oatmeal

What is your favorite blueberry recipe?