Ellie Wilson
MS, RDN, CDN
February is Lactose Awareness Month. Lactose is a type of carbohydrate or natural sugar found in dairy products. Some adults and children are sensitive to lactose, meaning, some dairy products may cause stomach upset. Dairy products are an important source of 13 essential nutrients; understanding how to manage this challenge is important to ensure you and your family don’t lose access to favorite foods and their nutrient-rich health benefits, such as calcium and phosphorus, that strengthen teeth and bones, whey and casein proteins that promote lean muscle mass, and Vitamins A, B2, B12, and Vitamin D, all important for energy, immune system health and production of red blood cells.
Lactose sensitivity (also known as intolerance) occurs for different reasons, ranging from genetics, age, medical conditions and cancer treatments. It can occur at any time of life, and may be very mild to more acute, depending on the cause. How much milk and dairy we regularly enjoy also plays a role – for example, if you regularly had milk and other dairy foods as a child, but gradually reduced the quantity over time, you may be surprised by a new sensitivity. For some people, lack of dairy intake over time changes how much we can make of the lactase enzyme, key to being able to digest dairy foods.
The good news is, there are still a lot of options. The more you know, the more confident and comfortable you will be.
Enjoy:
- Lactose-free milk and ice cream – all the great taste and benefits of regular milk without the lactose. Bonus – these can also substitute for milk in any recipe!
- Trace amounts – 1 gram or less per serving: Natural cheeses, cream, whipped cream, butter, American cheese, cream cheese, and ricotta cheese.
- Small amounts – 3 – 5 grams of lactose per serving: Cottage cheese, traditional and Greek yogurts. The cultures in yogurts break down some lactose naturally – try different styles and brands. Small servings may keep them on your plate without symptoms.
- Experiment with fermented options like Kefir – again, the cultures that help create the flavor break down some lactose during fermentation.
Good to Know:
Whether the sensitivity developed over time or is a reaction to a recent health change, many people can restore their gut function by having small amounts of milk/dairy foods over time.
- Lactose sensitivity may be temporary, especially if it occurs suddenly after a bout with a stomach bug or after cancer treatment involving the Gi tract. The lactase enzyme is produced in cells that may get temporarily knocked out but are restored as the body recovers from illness or treatment.
- Enjoy milk/dairy with meals or snacks – together, they slow digestion down and allow enough time for the enzyme to break lactose down, reducing or eliminating symptoms. Cookies and milk, fruit and yogurt, and cheese on a sandwich are all ideas to explore.
- Lactose sensitivity is not a dairy allergy – your MD can help you sort out which one it is.
- Whether the sensitivity developed over time or is a reaction to a recent health change, many people can restore their gut function by having small amounts of milk/dairy foods over time.
Good Moooove – Take these tips to store and explore!
Learn more about the American Dairy Association here!
Check out these lactose-free recipes!
Chocolate-Raspberry Smoothie Bowl
Creamy Papaya Protein Shake
Cherry Milk Steamer
Mint Chocolate Chip Milk
Chocolate Peanut Butter Milk
Supper Bowl Recipes
We’ve heard a lot of talk recently about bowls. It got us thinking, sometimes supper in a bowl is just the comfort you need to unwind at the end of a long day. Check out some of our favorite recipes, bowl-style.
Tender chicken cooked in a flavorful Asian-inspired sauce, served over fragrant jasmine rice with fresh vegetables.
Hawaiian-inspired dish featuring fresh, sushi-grade tuna marinated in a soy sauce-based dressing with sesame oil, ginger, and green onions. It’s served over rice and topped with ingredients like avocado, seaweed, edamame, cucumber, and sesame seeds.
A light and flavorful dish featuring shrimp sautéed in a Thai-inspired sauce with ingredients like garlic, ginger, lime juice, and soy or fish sauce. It’s served over zucchini noodles (zoodles) and often garnished with peanuts, cilantro, and chili flakes for extra crunch and spice.
A tropical-inspired dish featuring shrimp cooked in a creamy coconut sauce, served over rice with toasted cashews for crunch.
A deconstructed take on the classic Vietnamese sandwich, featuring marinated chicken over rice or greens, topped with pickled vegetables (carrots, daikon), cucumbers, jalapeños, fresh herbs (cilantro, mint), and a drizzle of spicy mayo or fish sauce dressing. It balances savory, tangy, and fresh flavors.
Features spiced lamb meatballs served over creamy hummus with toppings like cucumbers, tomatoes, red onion, feta, and fresh herbs. It’s often drizzled with tahini or yogurt sauce and paired with pita or rice for a hearty meal. The flavors combine Mediterranean and Middle Eastern influences, creating a balanced dish with savory, tangy, and fresh elements.
Combines lean turkey with rich, smoky mole sauce, served over rice or quinoa with sautéed bell peppers and onions. The dish is often topped with avocado, cilantro, and lime for a fresh contrast to the deep mole flavors. It’s a fusion of traditional Mexican flavors with a bowl-style presentation for easy eating.
Featuring seasoned ground beef or a beef patty topped with sautéed mushrooms and melted Swiss cheese. It’s typically served over a bed of lettuce, cauliflower rice, or regular rice, with toppings like caramelized onions, tomatoes, pickles, and a creamy burger sauce.
Tender pork seasoned with bold, smoky harissa spice, served over a base like rice, quinoa, or greens. It’s often paired with roasted vegetables, chickpeas, or a cooling yogurt sauce to balance the heat. Toppings like fresh herbs, pomegranate seeds, or pickled onions can add extra layers of flavor.
Grilled salmon glazed with a sweet and savory teriyaki sauce, served over rice with fresh vegetables like edamame, carrots, and cucumbers. It’s often topped with sesame seeds, green onions, or a drizzle of spicy mayo for extra flavor.
Craving takeout? Make this General Tso’s Cauliflower Bowl with cauliflower tots instead! It’s
✓ Ready in minutes
✓ Budget-friendly
✓ Absolutely delicious
If you’re craving bold flavors, melty cheese, and a little smoky goodness, you’ve come to the right place! Whether you’re hosting a game day gathering, planning a cozy family dinner, or just looking for some seriously satisfying comfort food, these three recipes—Baked Queso Chicken, BBQ Chicken Sandwiches, and Loaded Nachos—are guaranteed to hit the spot. Each dish brings its own unique twist: juicy chicken smothered in creamy queso, tender BBQ chicken piled high on a sandwich, and crunchy nachos loaded with all the best toppings.
Baked Queso Chicken
BBQ Chicken Sandwiches
Loaded Nachos
Market 32 Boneless Chicken Breast Cutlets or Tenders |
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Pics Queso | |
Onions | |
Jalapeno | |
Tomato | |
| Bens Ready Rice |
Market 32 Boneless Chicken Breast Cutlets or Tenders | |
Sweet Baby Rays BBQ Sauce | |
Ballpark Buns | |
Pics Baked Beans | |
Fresh Express Cole Slaw |
Market 32 Boneless Chicken Breast Cutlets or Tenders | |
Market 32 Fresh Tortilla Chips | |
Ortega Taco Seasoning Mix | |
Daisy Sour Cream | |
Pics Salsa | |
Cabot Brick Cheese | |
Avocado | |
Pepper | |
| Pics Black Beans |
Try These FUN SPINS On Classics!
Happy Heart Month!
Ellie Wilson, MS, RDN, CDN, FAND
Manager, Lifestyles and Wellness
February is American Heart Month, and we would love to help you 🥰 your ❤️! Like the steady beat of our own hearts, steady routines and practices that naturally support overall health can go a long way toward keeping your one and only happy and healthy! Check out some of these smart moves!
- Know your family health history and get annual checkups. February is the perfect time to schedule your annual physical. Most insurance companies offer full coverage for that preventive visit. Create a personal plan with your healthcare provider that focuses on what you need to do to stay well.
- Check your health insurance for options like gym membership incentives, over-the-counter health products or healthy food shopping. Make sure you know what they are offering and take advantage of it!
- Eat Smart for Your Heart – three moves to make:
- Eat more fruits and vegetables. Best practices include enjoying more fresh, frozen and canned, no sodium added produce items. A quick way to put that into action is to double up servings of your favorite choices at each meal. More seafood, especially items that have some omega-3 fats like salmon or canned tuna should be on your plate twice per week.
- Eat more seafood. Research shows us that most people enjoy seafood but often reserve it for eating out or special occasions. We think you’re special at least twice each week! So does the American Heart Association and heart care supporters like registered dietitian-nutritionists, nurses, and professional trainers. Check out your PCM32 store – our savvy Seafood Teammates can show you some wonderful fresh seafood meals and options that are quick and delicious!
- Enjoy small servings of whole grains. Whole grains contain critical vitamins and nutrients for heart health. Research has shown skipping whole grains may negatively impact heart health and length of life! Whole wheat, oatmeal, quinoa – give them all a place on your plate 4 or 5 times per week!
- Keep moving! Whether you’re 8 or 80, keeping active is key to a happy heart. Walk whenever you can and find some fun activities you enjoy on a regular basis. Bonus – staying active helps all of your body systems stay well, particularly your blood pressure!
- Stress less. If you notice you are struggling with stress, check your health insurance for supportive resources or coverage for assistance like a therapist. We all have challenging times, the sooner you get some support, the better you will feel.
Recipes for Your Lunar New Year Celebration!
Happy Lunar New Year! We’re celebrating with a variety of delicious recipes. Bring the Lunar New Year festivities to your home with our favorite recipe suggestions below.
A delicious and fresh appetizer or light meal, combining tender chicken, crunchy vegetables, and creamy peanut sauce, all wrapped in delicate rice paper.
These sliders are quick to prepare and deliver a satisfying spicy kick. Enjoy them as appetizers or a main course!
These Asian Chicken Lettuce Wraps are a flavorful and refreshing option, perfect for a light meal or appetizer.
A warm, comforting bowl of Asian noodle soup is perfect for any day. Packed with flavor, this customizable dish is easy to make and can be tailored to your preferences.
A quick and delicious stir fry packed with colorful veggies and your choice of noodles.
Juicy and flavorful, this soy-marinated chicken recipe is perfect for grilling, baking, or pan-searing. It’s simple to prepare and packed with umami goodness!
This deconstructed version of classic chicken lettuce wraps is easy to make, loaded with flavor, and perfect for meal prep or a quick dinner.
A quick and savory dish loaded with tender chicken, earthy mushrooms, and vibrant veggies, all tossed in a flavorful sauce.
Combines bright citrus flavors with a hint of ginger for perfectly cooked, tender salmon. The foil packets make cleanup a breeze, and you can customize the veggies for a complete one-pan meal!
Wishing you a Happy Lunar New Year! Here’s to new beginnings and exciting opportunities in the Year of the Snake.
Written by our friends at the American Dairy Association
February is Lactose Intolerance Awareness Month, and we are here to share everything you need to know about lactose intolerance. Did you know that being lactose intolerant doesn’t mean giving up nutrient-rich milk entirely? Lactose-free milk provides the same essential nutrients—like calcium and vitamin D—as regular milk, but without the lactose.
Understanding Lactose Intolerance
Lactose intolerance occurs when the body cannot fully digest lactose, the natural sugar found in milk and other dairy products. This happens because the body doesn’t produce enough lactase, the enzyme needed to break down lactose. As a result, consuming foods with lactose can lead to digestive discomfort, including bloating, gas, stomach cramps, diarrhea, and nausea.
It’s important to note that lactose intolerance is not the same as a milk allergy. A milk allergy is an immune system reaction to milk proteins, which can cause symptoms like hives or even anaphylaxis. While lactose intolerance is more common in adults, milk allergies are more frequently seen in infants and young children.
Five Tips to Enjoy Dairy While Living with Lactose Intolerance
- Choose lactose-free options: Lactose-free milk and milk products are real dairy, just without the lactose. They provide the same great nutrients, like calcium and protein, as regular dairy.
- Build your tolerance: Start with small amounts of milk daily and gradually increase over several days or weeks. This can help your body adapt and improve your tolerance to lactose.
- Combine dairy with other foods: Mix milk into smoothies, soups, or sauces, or enjoy it as part of a meal. Pairing dairy with other foods slows digestion and may reduce discomfort.
- Opt for natural cheeses: Cheddar, Colby, Monterey Jack, mozzarella, and Swiss are naturally low in lactose and make a great addition to sandwiches, crackers, or salads.
- Enjoy yogurt with live cultures: Yogurt with live and active cultures can help digest lactose, making it an easy and delicious option for those with lactose intolerance.
Check out these delicious lactose-free recipes made with lactose-free real dairy.
If you’re a fan of fresh, zesty, and perfectly seasoned bites wrapped in warm tortillas, you’re in for a treat—National Fish Tacos Day is here! This beloved dish has become a staple in coastal cuisine and beyond, delighting taste buds with its vibrant mix of textures and flavors. Whether you’re a traditionalist who loves crispy battered fish and creamy slaw or an adventurer seeking bold, spicy twists, fish tacos offer something for everyone.
Try This Fun Spin on Traditional Fish Tacos
Peanut butter lovers, rejoice! Today, we’re celebrating National Peanut Butter Day—a day dedicated to the creamy, crunchy, and oh-so-delicious spread that has captured the hearts (and taste buds) of millions. Whether you enjoy it on toast, in smoothies, baked into cookies, or straight from the jar, peanut butter is a versatile favorite that’s packed with flavor and nostalgia. Join us as we explore the history, fun facts, and creative ways to enjoy this nutty delight!
Peanut butter has a rich and nutty history! The earliest form of peanut paste dates back to the Aztecs and Incas, who ground roasted peanuts into a paste. However, the modern version of peanut butter was first patented in 1884 by Canadian chemist Marcellus Gilmore Edson. In the U.S., peanut butter gained popularity thanks to Dr. John Harvey Kellogg, who developed a peanut-based product in 1895 as a nutritious food for patients. By the early 20th century, manufacturers like George Washington Carver and the Krema Nut Company refined the production process, making peanut butter a household staple. Today, it’s a beloved pantry favorite worldwide!
CRUNCHY
OR
SMOOTH?!?!
Whether you prefer crunchy or smooth, grab a jar at Market 32 and Price Chopper to celebrate this historic spread
12 Recipes to Elevate Your At-Home Breakfast & Brunch
Picture this – it’s a cozy weekend morning at home. You get to sleep in and relax with the family. The only thing missing is a great dish to kick off the day. Well, you’ve come to the right place. Check out our 12 recipe ideas to elevate your at-home breakfast and brunch. See something that piques your interest? Give it a try!
Bacon, Tomato & Mushroom Strata
A strata is a savory breakfast casserole that layers bread, eggs, cheese, and various fillings. This Bacon, Tomato, and Mushroom Strata combines crispy bacon, sautéed mushrooms, and fresh tomatoes with Gouda and Parmesan cheeses, all baked to golden perfection.
Cottage Cheese Breakfast Bowl
This Cottage Cheese Breakfast Bowl is a satisfying morning meal that combines creamy cottage cheese with a variety of toppings. It includes fresh fruits like blueberries and pineapples, nuts and seeds for added crunch, and a drizzle of honey or maple syrup for sweetness.
Blueberry-Stuffed French Toast
A delightful breakfast dish featuring layers of thick-sliced bread filled with a rich cream cheese and blueberry mixture. Perfect for brunch!
Egg Frittata Muffins
Egg Frittata Muffins are individual-sized baked egg dishes, like mini omelets, that are versatile and convenient for breakfast or brunch. They are made by whisking eggs with a variety of fillings such as vegetables, cheeses, and meats, then baking the mixture in a muffin tin until set.
Cinnamon-Walnut Crunch Coffee Cake
This Cinnamon-Walnut Crunch Coffee Cake is a moist and tender cake featuring a rich cinnamon-sugar swirl and a crunchy walnut topping. This delightful treat is perfect for breakfast or as an afternoon snack, pairing wonderfully with a cup of coffee.
Ham & Avocado Toast with Crispy Parmesan Eggs
A savory breakfast dish that combines creamy avocado spread over toasted bread, topped with slices of ham and a crispy fried egg coated in Parmesan cheese. The Parmesan adds a flavorful crust to the egg, complementing the richness of the avocado and the saltiness of the ham.
Farmer's Market Hash with Poached Egg
A hearty breakfast dish that combines a medley of fresh vegetables—such as butternut squash, Brussels sprouts, and potatoes—cooked until tender and golden. This flavorful hash is topped with perfectly poached eggs, allowing the rich yolk to mingle with the seasoned vegetables.
Heuvos Rancheros
Huevos Rancheros is a traditional Mexican breakfast dish featuring fried eggs served on lightly fried corn tortillas, topped with a flavorful tomato-chili sauce. Often accompanied by refried beans, sliced jalapenos, and fresh cilantro, this hearty meal offers a delightful combination of textures and bold flavors, making it a popular choice for breakfast or brunch.
DIY Glazed Donuts
Bring the joy of glazed donuts to your at-home menu with this fun recipe. Breakfast and brunch might never be the same.
Roasted Veggie & Bacon Sheet-Pan Frittata
A versatile and hearty dish that combines roasted bell peppers, onions, kale, and cherry tomatoes with crispy bacon and a savory egg mixture. The combination of roasted vegetables and smoky bacon provides a flavorful and satisfying meal suitable for breakfast, brunch, or even dinner.
Smoked Salmon & Scrambled Egg Bagel Sandwich
The Smoked Salmon Scrambled Egg Bagel Sandwich is a delightful breakfast option that combines creamy scrambled eggs with rich smoked salmon, all nestled between a toasted bagel. Elevate it with additions like chive and onion cream cheese, fresh tomato slices, and thinly sliced red onion, for a harmonious blend of flavors and textures.
Stuffed French Toast Rolls
Stuffed French Toast Rolls are a delightful twist on traditional French toast, featuring flattened bread slices filled with sweet or savory fillings, rolled up, and cooked until golden brown. These roll-ups make for a fun breakfast option that’s both easy to prepare and customize to your taste.