VOL. 5 NO. 3 FEB 4 - FEB 17

DISCLAIMER: PICTURES ARE FOR ILLUSTRATION ONLY. THE PRODUCTS INCLUDED IN THIS SALE MAY BE DIFFERENT FROM THOSE PICTURED. SOME ITEMS MAY NOT BE AVAILABLE AT ALL LOCATIONS. EFFECTIVE FOR CONUS STORES ONLY.

PRODUCE

Cauliflower

Make half your plate fruits & vegetables

your

your

Nabisco® Cheese Nips® Crackers 11 oz.

SAVE

27 %

NatureMade® AdultGummies90 ct.

SAVE

45 %

NatureMade® AdultGummiesVitamin C150 ct.

SAVE

54 %

Nongshim®

Shin NoodleSoup Cup2.64 oz.

SAVE

36 %Keebler® Coconut DreamsTM

Cookies 8.5 oz.

SAVE

35 %Keebler® GrasshopperTM

Mint & Fudge Cookies 10 oz.

SAVE

35 %

Coleson'sCatch®

WholeTilapia16 oz.

SAVE

50 % Hillshire® Farm 13.5 oz. Hot or Mild Smoked Beef Sausage

SAVE

41 %

VOL. 5 NO. 3 FEB 4 - FEB 17

DISCLAIMER: PICTURES ARE FOR ILLUSTRATION ONLY. THE PRODUCTS INCLUDED IN THIS SALE MAY BE DIFFERENT FROM THOSE PICTURED. SOME ITEMS MAY NOT BE AVAILABLE AT ALL LOCATIONS. EFFECTIVE FOR CONUS STORES ONLY.

your

Xtra Value From Your Commissary!

Carr's® 4.3 - 5.5 oz. Select Varieties Crackers

SAVE

27 %

Crunch 'n Munch® Toffee Popcorn with Peanuts 10 oz.

SAVE

24 %

Dial®

Hand SoapRefill32 fl. oz.

SAVE

18 %

Dial ®

7.5 fl. oz.SelectVarietiesHand Soap

SAVE

15 %Dial® Coconut Water Glycerin Soap Bars 8 ct.

SAVE

22 %

DiGiorno® Stuffed Crust Pepperoni Pizza 8.5 oz.

SAVE

17 %

Edy's® 48 fl. oz. Strawberry or Rocky Road Ice Cream

SAVE

34 %

Arm & Hammer® 100 ct. Select Varieties Fabric Softener Sheets

SAVE

24 %

Ore-Ida® Cheese & Pepperoni Bagel Bites® 18 ct.

SAVE

22%California® 13.4 - 15.5 oz.

Sicilian or White Pizza

SAVE

15 %Oscar Mayer® 7 oz. Select

Varieties Natural Lunchmeat

SAVE

28 %

S&B® GoldenCurry Sauce Mix3.2 oz.

SAVE

15 %Sargento® 12 ct. Select Varieties Snack Cheese

SAVE

36 %

Pillsbury® 7.2 oz. Sausage or Bacon Toaster ScramblesTM

SAVE

26 %Pillsbury® 11.7 oz. Strawberry

or Apple Toaster StrudelTM

SAVE

19 %Yoplait® Strawberry

or Punch GoGurt® 8 ct.

SAVE

23 %

VOL. 5 NO. 3 FEB 4 - FEB 17

DISCLAIMER: PICTURES ARE FOR ILLUSTRATION ONLY. THE PRODUCTS INCLUDED IN THIS SALE MAY BE DIFFERENT FROM THOSE PICTURED. SOME ITEMS MAY NOT BE AVAILABLE AT ALL LOCATIONS. EFFECTIVE FOR CONUS STORES ONLY.

your

Healthy Choice® 9.5oz. Beef Merlot or Beef Teriyaki Meal

SAVE

21 %Wel-Pac® Edamame

Soy Bean Pods 16 oz.

SAVE

15 %

Classico®

15 oz.Garlic or4 CheeseAlfredoSauce

SAVE

29 %

Coleson'sCatch®

WholeMilkfish22.8 oz.

SAVE

29 %

Eckrich® 13 - 14 oz. Beef or Turkey Smoked Sausage

SAVE

23 %

Banquet® 8 - 11.88 oz. Fried Chicken or Meatloaf Meal

SAVE

19 %

Kraft® 14 oz. Four Cheese or 2% Milk Macaroni & Cheese Dinner

SAVE

34 %Knorr® 5.9 oz. White Cheddar or Roasted Garlic Alfredo Rice

SAVE

19 %Lamb Weston®28 oz.

Select Varieties Potatoes

SAVE

18 %

Michelina's®8 oz. Fried or Teriyaki Chicken Meal

SAVE

30 %Oscar Mayer® 16 oz. Smoked

Turkey or Cooked Ham

SAVE

24 %Oscar Mayer® 14 oz. Select

Varieties Beef Franks

SAVE

30 %

Oscar Mayer®

Bologna 16 oz.

SAVE

29 %

Nathan's® 12 - 14 oz. Select Varieties Beef Franks

SAVE

17 %

Pepperidge Farm® Italian Loaf 12 oz.

SAVE

22 %Pepperidge Farm®

Demi Baguettes 12 oz.

SAVE

22 %

Tyson® Diced Chicken 12 oz.

SAVE

24 %

Velveeta® 12 oz. Original or 2% Milk Shells & Cheese

SAVE

15 %Pepperidge Farm®

Texas Toast 9.5 oz.

SAVE

30 % Pepperidge Farm® 11.75 oz. Mozzarella Garlic Bread

SAVE

26 %

VOL. 5 NO. 3 FEB 4 - FEB 17

DISCLAIMER: PICTURES ARE FOR ILLUSTRATION ONLY. THE PRODUCTS INCLUDED IN THIS SALE MAY BE DIFFERENT FROM THOSE PICTURED. SOME ITEMS MAY NOT BE AVAILABLE AT ALL LOCATIONS. EFFECTIVE FOR CONUS STORES ONLY.

your

Kikkoman® SoySauce20 fl. oz.

SAVE

25 %

Oscar Mayer® 9.3 - 9.5 oz. Chicken Kabobbles® or Hot Dog Lunchables®

SAVE

23 %

Kikkoman® RiceVinegar10 fl. oz.

SAVE

23 %

Kikkoman® Low-SaltTeriyakiSauce10 fl. oz.

SAVE

25 %Kikkoman® Sriracha

Hot Chili Sauce 10.6 oz.

SAVE

25 %

Kikkoman® Wasabi Sauce 9.25 oz.

SAVE

25 %Huy Fong® Chili

Garlic Sauce 8 oz.

SAVE

15 %

Wel●Pac® SushiGinger11.5 fl. oz.

SAVE

15 %Simex® Springroll Wrappers 13 oz.

SAVE

15 %

Tai Pei® 11 oz. Select Varieties Fried Rice

SAVE

27 %

Tai Pei® 8 ct. Chicken or Pork Egg Rolls

SAVE

15 %Nongshim® 3.03 - 3.3 oz. Spicy Shrimp or Kimchi Noodle Bowl

SAVE

27 %

Nongshim®

Spicy Shin RamyunNoodleSoup4.2 oz.

SAVE

30 % House Foods® 12 - 14 oz. Soft or Extra Firm Tofu

SAVE

15 %Kikkoman® 8 oz. Regular or

Whole Wheat Panko Crumbs

SAVE

23 %Kikkoman® 0.88 - 1.05 oz.

Egg Flower or Miso Soup Mix

SAVE

15 %

DISCLAIMER: PICTURES ARE FOR ILLUSTRATION ONLY. THE PRODUCTS INCLUDED IN THIS SALE MAY BE DIFFERENT FROM THOSE PICTURED. SOME ITEMS MAY NOT BE AVAILABLE AT ALL LOCATIONS. EFFECTIVE FOR CONUS STORES ONLY.

your

VOL. 5 NO. 3 FEB 4 - FEB 17

Nestlé®

Nesquick®

No-SugarChocolateDrink Mix16 oz.

SAVE

15 %

Nestlé®

Nesquick®

StrawberryDrink Mix8 oz.

SAVE

15 %SAVE

18 %

Nestlé®

Nesquick®

ChocolateDrink Mix33.5 oz.

Real Lemon®

Lemon Juice 32 fl. oz.

SAVE

19 %Campbell's® 11 - 10.5 oz. Beef w/ Vegetables or Chicken Rice Soup

SAVE

35 %

Huy Fong®

HotChiliSrirachaSauce17 fl. oz.

SAVE

15 %

Honest ®

32 fl. oz.Mango orOriginalLemonade

SAVE

24 %

Kellogg's® 29.6 oz. Blueberry or Buttermilk Eggo® Waffles

SAVE

19 %

Mott's® 100%AppleJuice128 fl. oz.

SAVE

27 %

Pepperidge Farm® 6 - 7 oz. Mint or Chocolate Milano® Cookies

SAVE

27 %

Nabisco® 8.1 oz. Original or Cheddar Toasted Ritz® Chips

SAVE

31 %Nabisco®7.1 oz. Bacon or Salt & Vinegar Ritz ® Crisp & ThinsTM

SAVE

31 %Nabisco® Wheat ThinsTM

Toasted Chips 8.1 oz.

SAVE

31 %

Yoplait®

48 oz.SelectVarietiesYogurt

SAVE

35 %Yoplait® 6 oz. Strawberry

or Peach Yogurt

SAVE

16 %

Calbee®

ShrimpChips4 oz.

SAVE

17 %

VOL. 5 NO. 3 FEB 4 - FEB 17

Quick Tips

SELECTION :

• Cauliflower crowns, also known as "curds," in their peak of freshness will be firm, crunchy and range in color from or-ange, green, purple and, most commonly, white.

• Avoid cauliflower crowns with soft spots or yellow or brown discoloration.

FUN FACTS:

• Mark Twain remarked because of its brainy-like appearance that “…Cauliflower is nothing but a cabbage with a college education.”

• Cauliflower belongs to the cruciferous family of vegetables, which includes broccoli, horse radish, wasabi, and Brussels sprouts. Cruciferous vegetables are distinguished by four petals that resemble a cross. The four petals grow together into what is commonly referred to as the crown, but from a botanical perspective this is actually a cluster of "flowers."

• In the United States, cauliflower first took root in the late 1800’s, in the Catskills Mountains of New York. Cauliflower cultivation was an important contribution to the local economy, but also fed railroad workers and contributed to New York’s economic prosperity for truck drivers, crate manufacturers, and produce agents in New York City.

NUTRITION/HEALTH/WELLNESS:

• Cauliflower can be eaten as a raw snack, or can be cooked by steaming or roasting. Popular trending low-carb cooking recipes include mashed cauliflower as a substitute for mashed potatoes.

• One of the healthiest nutritional benefits of cauliflower is that it’s low in fat, is an excellent source of fiber, minerals, protein, and vitamins B, C and K.

• Cauliflower’s brain-like appearance is not deceiving! Cauliflower is rich in choline, a member of the vitamin B family, recognized for its role in brain development, memory, and learning.

• Nutrient rich in a sulfur compound containing sulforaphane, cauliflower may help reduce the risk of the growth of certain types of cancer.

STORAGE:

• The best way to store cauliflower is in your refrigerator’s fruit and vegetable drawer. You can store the whole crown or in bite-size pieces in air tight containers for snacking or pre-cooking preparation.

• Before storing cauliflower in your refrigerator, submerge the crowns or pieces in a bath of salted cold water for 15 minutes to thoroughly rinse away any residual pesticides or insects.

DISCLAIMER: PICTURES ARE FOR ILLUSTRATION ONLY. THE PRODUCTS INCLUDED IN THIS SALE MAY BE DIFFERENT FROM THOSE PICTURED. SOME ITEMS MAY NOT BE AVAILABLE AT ALL LOCATIONS. EFFECTIVE FOR CONUS STORES ONLY.

your

Cauliflower

Kozy Shack® 22 oz. Chocolate or Tapioca Pudding

SAVE

23 %Magnum® 3 ct. Select Varieties Ice Cream Bars

SAVE

21 %Magnum® 6 ct. Select Varieties Ice Cream Bars

SAVE

28 % Mario® Maraschino Cherries 10 oz.

SAVE

22 %

VOL. 5 NO. 3 FEB 4 - FEB 17

DISCLAIMER: PICTURES ARE FOR ILLUSTRATION ONLY. THE PRODUCTS INCLUDED IN THIS SALE MAY BE DIFFERENT FROM THOSE PICTURED. SOME ITEMS MAY NOT BE AVAILABLE AT ALL LOCATIONS. EFFECTIVE FOR CONUS STORES ONLY.

your

Secret® 2.6 - 2.7 oz. Select Varieties Deodorant

SAVE

27 %

Totino's® 90 ct. Pepperoni or Cheese Pizza Rolls

SAVE

25 % Nabisco® 20 oz. Golden or Mint Oreo® Cookies

SAVE

25 %Nabisco® 18.2 - 19.5 oz. Select Varieties Chips Ahoy!® Cookies

SAVE

21 %

Dannon® 12 ct. Select Varieties Danimals®

SAVE

26 %ACT II® 8.25 oz. Butter or Butter Lovers Microwave Popcorn

SAVE

21 %Ore-Ida® 9 ct. Select Varieties

Bagel Bites®

SAVE

26 %

Keebler® 11.3 oz. Pecan or Classic Sandies® Cookies

SAVE

35 %

Keebler® Deluxe GrahamsTM Fudge Cookies 12.5 oz.

SAVE

35 %

Pantene® 12.6 fl. oz. Select Varieties Shampoo

SAVE

31 %

Old Spice®

BeargloveTM

Deodorant2.6 oz.

SAVE

29 %

Pantene® 12.fl. oz. Select Varieties Conditioner

SAVE

29 %

Nature Made® Digestive Probiotic 25 Capsules

SAVE

49 %

Gillette®

EnduranceTM

Cool WaveDeodorant3.8 oz.

SAVE

43 %

Colgate®

1 ct.SelectVarietiesToothbrush

SAVE

15 %

Dial®

GoldHand SoapRefill52 fl. oz.

SAVE

18 %

Dial®

SpringWater®

BodyWash16 fl. oz.

SAVE

16 %

Dial® 8 ct. Select Varieties Deodorant Soap Bars

SAVE

22 %

Head & Shoulders®

13.5 - 14.2 fl. oz. 2 in 1 or Classic Dandruff Shampoo

SAVE

25 %

VOL. 5 NO. 3 FEB 4 - FEB 17

Meat CaseShepherd’s Pie

Go Lean with Protein!

Ingredients: 6 servings

• 1 tbsp. olive oil• 1 small onion, diced• 2 cloves garlic, minced• 1 lb. lean ground beef• ¼ cup ground mushrooms• 12-14 oz. frozen peas and carrots

• 1 medium cauliflower cut into florets• 2 tbsp. butter• ½ cup evaporated skim milk• ½ cup shredded cheddar cheese (optional)• Pinch each of salt and pepper

Directions: preheat oven to 350 degrees F

1. In a large frying pan, bring the olive oil to temperature over medium heat. Add the garlic and onion. Cook until they are soft (for about 2 minutes), stirring frequently to prevent the garlic from burning.

2. Add the ground beef and mushrooms to the pan while stirring frequently, breaking the beef into small pieces. Cook until the beef is brown. Drain excess fat and discard. Add a pinch of salt and pepper (optional).

3. Bring 3-4 cups of water to boil in a large sauce pan. Add the cauliflower florets, turn heat down to medium high. Cover and cook until the cauliflower is tender (about 7-8 minutes). Turn the burner off. Gently drain the cauliflower into a colander. Add back to the pan. Allow the steam to escape and excess water to dry, tossing gently. Add the butter, shredded cheese (optional) and a pinch of salt and pepper. Begin mashing with a fork. Once the cheese and butter have melted, add the evaporated milk and a pinch of salt and pepper (optional). Whip the mixture with a hand held whisk or fork to incorporate the milk.

4. While the cauliflower is cooking, microwave a bag of frozen peas and carrots according to the package directions.

5. Place the ground beef mixture in the bottom of a 13x9x2 baking dish, mixing in the peas and carrots. Top with the mashed cauliflower.

6. Bake for 20-25 minutes, until the topping is browned.

Source: Defense Commissary Agency

DISCLAIMER: PICTURES ARE FOR ILLUSTRATION ONLY. THE PRODUCTS INCLUDED IN THIS SALE MAY BE DIFFERENT FROM THOSE PICTURED. SOME ITEMS MAY NOT BE AVAILABLE AT ALL LOCATIONS. EFFECTIVE FOR CONUS STORES ONLY.

your

Tips:

For those that want to lower the carbohydrate level, consider switching the peas and carrots to a lower carb vegetable like broccoli or green beans.

Scott® Comfort PlusTM

Bathroom Tissue 18 ct.

SAVE

15 %Scott® Bathroom Tissue 12 ct.

SAVE

25 % SAVE

15 %GreeniesTM 8 - 12 ct. Regular

or Large Grain Free Dog TreatsGreeniesTM 8 - 12 ct. Regular

or Large Grain Free Dog Treats

SAVE

15 %

VOL. 5 NO. 3 FEB 4 - FEB 17

Produce StandStir-fry Cauliflower Rice

Directions:

1. In a large sauté pan, heat the oil over medium-high heat. Add the carrot. Sauté for about 2 minutes then add the onion. Cook covered for 3-5 minutes, stirring occasionally until onions are soft and translucent.

2. Stir in the cauliflower and ¼ cup water/broth. Reduce heat to medium, cover and cook for 5 minutes, stirring halfway through the cooking time.

3. Stir in the soy sauce (or teriyaki sauce) and the green onions. 4. Check for doneness. Don't overcook! The cauliflower should have a little texture

and not be mushy.

Make half your plate fruits & vegetables

• 2 tsp. sesame oil• 2 tsp. sunflower, safflower, or coconut oil• 1 large carrot, finely diced• ¾ cup red onion, finely diced• ½ head cauliflower, finely chopped to rice-sized bits (use

a food processor to save time)

• ¼ cup water or low-sodium broth• 1 tbsp. reduced sodium soy sauce (or teriyaki sauce)• 2 green onions, sliced• A pinch of garlic powder and ginger to taste• Fresh cilantro or coriander leaf (optional)• Toasted nuts or sesame seeds (optional)

Ingredients: 5 - 6 servings

DISCLAIMER: PICTURES ARE FOR ILLUSTRATION ONLY. THE PRODUCTS INCLUDED IN THIS SALE MAY BE DIFFERENT FROM THOSE PICTURED. SOME ITEMS MAY NOT BE AVAILABLE AT ALL LOCATIONS. EFFECTIVE FOR CONUS STORES ONLY.

your

Source: Defense Commissary AgencyTips:

• Pair with a high-quality protein (edamame/tofu, grilled chicken, scrambled eggs, or baked salmon) and a side of steamed broccoli or green peas.

• A great replacement for traditional fried rice!

VOL. 5 NO. 3 FEB 4 - FEB 17

DISCLAIMER: PICTURES ARE FOR ILLUSTRATION ONLY. THE PRODUCTS INCLUDED IN THIS SALE MAY BE DIFFERENT FROM THOSE PICTURED. SOME ITEMS MAY NOT BE AVAILABLE AT ALL LOCATIONS. EFFECTIVE FOR CONUS STORES ONLY.

Your Everyday Savings

Lower PricesON THE ITEMS YOU LOVE

www.Commissaries.comyour

16 fl. oz. Select Varieties Coffee Creamer

12 ct. Select Varieties K-Cup Coffee

DISCLAIMER: PICTURES ARE FOR ILLUSTRATION ONLY. THE PRODUCTS INCLUDED IN THIS SALE MAY BE DIFFERENT FROM THOSE PICTURED. SOME ITEMS MAY NOT BE AVAILABLE AT ALL LOCATIONS. EFFECTIVE FOR ALL STORES.

VOL. 5 NO. 3 FEB 4 - FEB 17

Quantities are limited. Products listed are subject to availability and manufacturers' policies. Read each digital coupon's details carefully for specific limitations and terms when "clipping" your coupons.

Click here to see a full listing of all

digital coupons currently available!

COMMISSARY REWARDS CARD DIGITAL COUPONS AVAILABLE. READ THE TERMS AND CONDITIONS; LIMITED QUANTITIES.

No more cutting out paper coupons. Save time and money with the Commissary Rewards Card! Simply pick up your Rewards Card at any location worldwide, CLICK HERE to register, and you're ready to start saving. We've specially selected coupons for our customers to help you make the most of your benefit!

Save $1.50 on ONE (1) Stevia in the Raw® 9.7 oz. Baker's Bag.

Expires March 31, 2019

SAVE

$150

Save 50¢ on ONE (1) Aussie® Shampoo or Styling Products

(Excludes travel/trial size).Expires February 23, 2019

SAVE

50¢ Save $4.00 on ONE (1) Box-Pampers Easy Ups® Training Underwear or Under Jams®

Absorbent Night Wear.Expires February 23, 2019

SAVE

$400

Save $1.00 on ONE (1) Head & Shoulders®

Product 10.6 oz. or larger (Excludes travel/trial size).Expires February 23, 2019

SAVE

$100

Save $2.00 on ONE (1) Bag or Single-Serve Box of Community® Coffee. Expires February 24, 2019

SAVE

$200Save 40¢ on any ONE (1) Lipton®

Tea Bags, K-cup, Liquid or Powered Ice Tea Product.

Expires February 24, 2019

SAVE

40¢

Save $2.00 on ONE (1) Pepcid® Imodium® or Lactaid® Product, any variety (Excludes travel/trial size).

Expires February 24, 2019

SAVE

$200

Commissary Brands

Coming Soon to a Commissary Near You!

"Quality You Expect, Savings You Deserve"

Exclusive, High-Quality BrandsFor Our Military Families

www.Commissaries.comyour

The "Thinking Outside the Box" meals offer quick solutions for your busy lifestyle that you can feel confident in knowing they are healthy and economical. You'll also see tips and suggestions on how to use the leftover items after preparing your meal. They feature a key nutrient and align with the Dietary Guidelines for Americans and may even be a tastier and healthier version of a high-fat or high-calorie dish. Find the ingredients for the latest "Thinking Outside the Box" recipe, Shrimp and Grits, at special savings at your commissary now!

THINKING OUTSIDE THE BOX FEB 4 - FEB 17

Save a Healthy 20%

your ... It’s Worth the Trip!

DISCLAIMER: PICTURES ARE FOR ILLUSTRATION ONLY. THE PRODUCTS INCLUDED IN THIS SALE MAY BE DIFFERENT FROM THOSE PICTURED. SOME ITEMS MAY NOT BE AVAILABLE AT ALL LOCATIONS. EFFECTIVE FOR CONUS STORES ONLY.

“THINKING OUTSIDE THE BOX” TAGS HELP IDENTIFY PRODUCTS USED IN THE MEAL SOLUTION.

McCormick®

Course GrindGarlic Pepper2.75 oz.

SAVE

20 %

Nestlé Carnation® EvaporatedMilk12 fl. oz.

SAVE

20 %

Texas Pete®

HotChiliSauce18 oz.

SAVE

20 %

Quaker®

QuickGrits24 oz.

SAVE

20 %

Quaker®

OldFashionedGrits24 oz.

SAVE

20 %

Jimmy Dean® Hickory Smoked Fully Cooked Bacon 2.2 oz.

SAVE

20 %

THINKING OUTSIDE THE BOX

DISCLAIMER:

THIS RECIPE DOES NOT CONSTITUTE AN ENDORSEMENT BY DOD OF ANY INDIVIDUAL VENDOR. ANY PRODUCT OF SIMILAR SPECIFICATION MAY BE USED TO MAKE THIS HEALTHY CHOICE MEAL.

Shrimp and Grits

Ingredients: 4 servings

Directions: (Preheat oven to 400 degrees F)

Building a healthy eating pattern is about eating a variety of nutrient-dense foods, plain and simple. Although some of us have been conditioned to eat certain foods for breakfast while others are more acceptable for dinner, this doesn’t need to be the case! For example, there is nothing wrong with having a leafy green salad topped with a lean protein and dried unsweetened fruit for breakfast. Nor is there anything that says that you can’t have eggs, or a bowl of oatmeal for dinner. The key is to aim to build most meals with high-quality, nutrient-dense items. Notice, the word “most.” This means that every item in a meal doesn’t have to be perfect nutritionally.

This can’t be stressed enough. Cooking more meals at home, is a key strategy to improve the nutritional quality of the diet, where you are in control of what items you use in your meals and the nutritional quality of the ingredients. However, if aiming for perfection results in meals being bland, boring, and dreaded, then your overall quality of life and well-being may be decreased. Optimal health is more than just the quality of the diet. It is mind, body, and spirit. If your meals are not enjoyable, fitting your family’s or your taste preferences, chances are increasing the frequency of meals cooked at home won’t be maintained.

A great rule of thumb is to look at family favorites and make substitutions to decrease the saturated fat, and reduce the level of sodium and calories. Another strategy is to still serve your family favorite item (just in a smaller quantity) as part of the meal, but serve other items that are high in nutrition quality to help balance the meal. Good nutrition or healthy meals do not have to be an all or nothing effort. You have to balance taste preferences, time, and budget. In other words, you have to balance mind, body and spirit. Even if meals that you prepare at home aren’t perfect nutritionally, chances are they are still of higher quality than most of your runs to a fast food drive-thru or dial-up for pizza delivery!

If adopting a healthier diet is a new goal to you and your family, the key is to ease into it with changes over time. For example, during the first week, aim to not eat out and cook your meals at home. During the second week, consider increasing the amount of vegetables and fruits at meals while reducing the not so healthy entrée. Once you are in the groove, consider trying new recipes from healthy recipe sources, such as our dietitian approved recipes. Finally, change things up and know that it is okay to eat salad for breakfast and eggs for dinner!

This recipe features a Southern favorite served in the finest establishments, as well as by Moms and Grandmas! It is considered a great comfort food, but is typically loaded in fat, sodium and calories. Give this one a try. It likely won’t be as good as Gram’s or as decadent as from a classy restaurant. However, you might be surprised by how good it is, even with less fat, sodium, and calories. Serve it alongside a large leafy green salad! This is just an example of one small change to get you on your path to a healthier diet.

1. Place the shrimp, spice blend, hot sauce, and olive oil in a large mixing bowl. Toss to coat the shrimp and set aside.

2. In a large sauce pan, bring the water and evaporated milk to a boil over medium-high heat. Stir constantly to prevent the milk from burning, being sure the spoon touches the bottom of the pan when stirring. Slowly stir in the grits and garlic powder. Reduce heat to medium-low and cook for 3 minutes covered. Lift lid to stir occasionally. Quickly pour the cheese on the top of the grits, cover and cook for an additional 1-2 minutes or until the grits are thickened and the cheese is melted. Remove from heat and keep covered to keep the grits warm.

3. Spread the shrimp in a single layer on a baking sheet lined with aluminum foil. Roast the shrimp for 5 to 6 minutes, until just pink and cooked through. Remove from the oven.

4. While the shrimp is cooking, heat a large skillet to medium-high heat. Spray lightly with cooking spray, crack 4 eggs in the pan like you are preparing to fry the eggs. Add ¼ cup of water and cover. Turn the heat

down to medium. Cook for 3-4 minutes. Remove from heat.5. Serve the grits by evenly distributing between 4 bowls. Top each bowl

with an even portion of shrimp, and then gently place one egg on top of the shrimp. If using the bacon, break into small pieces and evenly distribute between the four bowls by sprinkling the pieces on top of the egg. Serve a large green leafy salad with a variety of colorful vegetables and a light dressing on the side to round out the meal.

Notes: If using regular grits, add an additional ¼ cup of liquid (either evaporated

milk or water) and increase the cooking time to 15-20 minutes.Tips• Consider sautéing a handful of diced bell peppers and onions and mixing

them into the grits.• Rather than using water, consider low-sodium vegetable or chicken broth.

• 1 lb. medium raw shrimp, peeled, deveined, and tails and head removed

• 2 tsp. garlic/pepper spice blend• 2 tsp. hot sauce• 2 tsp. olive oil

• Pinch of salt• 2 cups quick grits (see note)• 1 cup evaporated milk• 1 cup water• 1 tsp. garlic powder

• ⅓ cup cheese• 4 eggs• 2 slices of precooked bacon (optional)

FOR ADDITIONAL MEAL SOLUTIONS, PLEASE CLICK HERE COMMISSARIES.COM/HEALTHY-LIVING/HEALTHY-EATS

your ... It’s Worth the Trip!