SRHC Well Everyday Issue 2: Spring 2022

VOLUME 01 • ISSUE 002

Get your Brain in the Game

The Way to Planetary Health

Make a Splash with Seafood

Wellness tips to support cognitive health | 10

How sustainable eating benefits you and the Earth | 12

Become a seafoodie and swim in health benefits | 20

Issue 002

03 04 05 06 07 08 09 10 12 14 15 16 18 20 23 25 26 27

Contents

Food For Thought A Taste of What's in Season The Heart of an Artichoke Dip into Flavor Join Us for Class Breakfast Springtime Salads Get your Brain in the Game The Way to Planetary Health Everything is Better in a Bowl Being, Eating, and Saving Green Mastering Charcuterie Boards Tacos for All Make a Splash with Seafood Seafoodie Dinners The Bee's Knees What's for Dinner?

Meet Your Team

Disclaimer: The information provided in this publication is not intended to replace medical advice. Always consult with your doctor or healthcare professional before making any changes to your diet and/or medication.

The recipes provided in this publication can be found on the Recipe Shop at ShopRite.com. The nutrition facts listed for each recipe may vary depending on portion size, ingredient substitutions, and cooking techniques.

The opinions expressed by the contributors and any quoted sources may not reflect those of ShopRite.

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Locations ShopRite of Flemington 272 Highway 202/31 North Flemington, NJ 08822 (908)-782-2553 ShopRite of Clinton 50 Wal-Mart Plaza Clinton, NJ 08809 (908)-730-6800 ShopRite of Greenwich 1207 US-22 Phillipsburg, NJ 08865 (908)-454-8086 ShopRite of Bethlehem 4701 Freemansburg Ave. Bethlehem, PA 18045 (610)-865-2439 ShopRite of Yardley 1603 Big Oak Rd. Yardley, PA 19067 (215)-595-0078

Content Design & Editor: Samantha Schmell, RD, LDN Content Contributors: Taylor Cain, MS, RDN Morgan Laugier-Neiser, RD, LDN Susan Lang-Saponara, RDN Claudia Shore, RDN Questions? Contact us at: NutritionTeam@ServeUpNutrition.com

Food for Thought

Dear Reader, Welcome to Well Everyday, a seasonal publication giving you delicious recipes, meal inspiration, and evidenced-based nutrition guidance.

This issue focuses on springtime recipes, brain health, charcuterie boards, and eating for planetary and human health - spoiler alert, they are the same!

We love to hear from our customers. Email us your food & nutrition questions or share pictures of your culinary creations at NutritionTeam@ServeUpNutrition.com.

Our team of ShopRite registered dietitian nutritionists are here to help you eat well, be happy, and healthy no matter the season.

From Our Family to Yours, Your Nutrition Team

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a taste of what's in season

peas

spring

This naturally sweet legume is rich in vitamins and antioxidants. When purchasing fresh, look for medium sized pods with smaller peas to increase the sweetness!

asparagus While known for being green, asparagus also comes in white and purple varieties! As a good source of fiber, try roasting or grilling as part of your next meal.

bok choy This is a type of Chinese cabbage that is tasty both raw or cooked. Bok Choy is a perfect addition to any salad, soup, or stir-fry recipe!

carrots Carrots are a root vegetable rich in vitamins A and biotin that convert food into energy. Try purple, white, or yellow to add a boost of color to your next charcuterie board.

artichokes When selecting artichokes, pick heavy, firm ones with healthy green color and tightly packed leaves. Include this phytonutrient to help boost immunity and protect against heart disease.

strawberries A great source of Vitamin C, potassium, and folate, strawberries are a good snack. Eat strawberries at room temperature to enjoy the full sweetness and flavor.

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getting to the heart of an artichoke Artichokes are not only one of nature’s most beautiful vegetables, they are a nutrition powerhouse too. One medium artichoke has 7g fiber, 4g protein, and is a good source of iron, vitamin C, and potassium. Though artichokes can seem intimidating, they are easy to prepare with these 4 steps:

Wash

Give your artichokes a good rinse to get them clean and reduce bitterness.

Snip

Cut off about a 1/2 inch of the top and bottom of the artichoke.

Then snip off the sharp tips of the leaves. Cut off and peel the edible stem, which can be cooked with the rest of the artichoke.

Season Cook

Keep it simple to bring out the natural flavors. A little salt and pepper will do!

Steam: 30-45 min face down.

Grill: Cut steamed artichoke in half and brush with oil. Grill cutside down for 4 min.

Microwave: Cut artichoke in half. Place cut side down in a microwave-safe dish over 1/4-1/2 cup water and a drizzle of olive oil. Heat for 18-20 minutes.

When done cooking, cut out the choke, which is the inner, fibrous section, and discard.

Dietitian Tip: Rub any cut edges with lemon prior to cooking to prevent browning. Plus it will add flavor!

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dip into

flavor Pea-Guacamole Dip with Baked Tortilla Chips Ingredients 6 6-inch corn tortillas 2 garlic cloves, coarsely chopped 1 cup frozen peas, thawed 2 tbs fresh lemon juice 1 large avocado, peeled and pitted 1 Roma tomato, chopped 2 tbs finely chopped red onion

Directions

Preheat oven to 375°. Spray both sides of tortillas with cooking spray; stack tortillas and cut into 6 wedges. On 2 rimmed baking pans, spread tortilla wedges in single layer; bake 15 minutes or until golden brown and crisp, rotating pans and turning wedges after 7 minutes.

Transfer chips to wire rack to cool.

In food processor, purée garlic, peas and lemon juice on high. In medium bowl, mash avocado and 1/2 teaspoon salt with fork; fold in tomato, onion and pea mixture. Makes about 2 cups. Serve Pea-Guacamole Dip with chips.

Serves: 6, Calories: 149, Fat: 7g, Saturated Fat: 1g, Sodium: 104mg, Carbohydrates: 20g, Fiber: 6g, Sugars: 4g, Protein: 4g

Herbed Tahini Dip Ingredients

Directions In food processor, purée garlic, parsley, chives, tahini, water, lemon juice, olive oil and honey until smooth.

Transfer to small bowl; cover and refrigerate at least 1 hour before serving with vegetables. Makes about 1 cup dip. RD Tip: Swap the honey for maple syrup to make this recipe vegan.

1 garlic clove, minced 1/2 cup fresh parsley leaves 1/4 cup chopped fresh chives 1/4 cup tahini paste 1/4 cup water 2 tbs fresh lemon juice 2 tbs olive oil 2 tbs honey 6 cups mixed vegetables (ie, broccoli florets, carrot sticks, cauliflower florets, celery sticks, cucumber slices, grape tomatoes)

Serves: 6, Calories: 138, Fat: 10g, Saturated Fat: 1g, Sodium: 63mg, Carbohydrates: 12g, Fiber: 3g, Sugars: 5g, Added Sugars: 2g

take a class with the nutrition team Each month your ShopRite dietitians offer a variety of nutrition and culinary classes.

From support groups to meal inspiration, and everything in between, we've got you covered.

Scan the QR code to explore our upcoming classes. Do you have a request for a class topic? Reach out to the team by emailing NutritionTeam@ServeUpNutrition.com.

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Burrata Frittata Ingredients 1 cup grape tomatoes 12 large eggs 8 oz. (1/2 container) Burrata cheese, torn into small pieces 2 tbsp. basil (thinly sliced)

Product Highlight Our Bowl & Basket™ pasture-raised eggs are delicious!

Directions 1. Adjust oven rack to top position; preheat oven to 350°F. Spray large, nonstick, oven-safe skillet with cooking spray; heat 1 minute over medium heat. Add tomatoes; cook and stir 5 minutes or until softened 2. In large bowl, whisk eggs, and 1/2 teaspoon each salt and pepper; reduce heat to medium-low and eggs to skillet. With heat-proof rubber spatula, cook and slowly stir eggs 5 minutes or until almost set and some liquid remains. Top eggs with burrata; transfer skillet to oven and bake 10 minutes or until top is set and internal temperature reaches 160°F. 3. Gently slide small, offset spatula around edges and bottom of frittata to loosen from skillet; cut into 6 wedges and garnish with basil.

Serves: 6, Calories: 213, Fat: 15g, Saturated : 6g, Cholesterol : 387mg, Sodium: 363mg, Carbohydrates: 4g, Sugars: 1g, Protein: 15g

Cheddar Waffles Ingredients 1 3/4 cups whole wheat flour 1 tbsp. baking powder 2 large eggs 1 1/2 cups reduced fat buttermilk 1 tbsp. honey 1 tbsp. unsalted butter, melted 2/3 cup shredded reduced fat sharp cheddar cheese

Directions 1. Preheat waffle iron. In medium bowl, whisk flour and baking powder. In large bowl, whisk eggs, buttermilk, honey and butter. Whisk flour mixture into egg mixture just until combined; whisk in cheese. Makes about 2 1/2 cups.

2. Spray both sides of waffle iron with cooking spray. Ladle about 2/3 cup batter (depending on size of waffle iron) evenly onto iron, enough to cover the surface; close iron. Cook 5 minutes or until golden brown; repeat with remaining batter to make 3 more waffles. Cut each waffle into 4 wedges to serve.

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Serves: 8, Calories: 186, Fat: 6g, Saturated Fat: 3g, Cholesterol: 61mg, Sodium: 307mg, Carbohydrates: 24g, Fiber: 3g, Sugars: 5g, Added Sugars: 2g, Protein: 10g

Broiled Asparagus Salad Bowl Ingredients

Directions

4 large eggs 1 1/2 lbs. asparagus, trimmed and cut crosswise into 2-inch pieces 1 tbsp. olive oil 5 oz. spring mix 1 cup frozen sweet peas, thawed 1/3 cup creamy honey mustard vinaigrette 1/2 cup crumbled reduced fat feta cheese 1/2 cup drained and coarsely chopped sun-dried tomatoes in oil 1/2 cup unsalted toasted sliced almonds 1 cup garbanzo beans

1. Heat large covered saucepot of water to a boil over high heat. Carefully lower eggs into water with large spoon; cook 6 minutes. Transfer eggs to bowl filled with ice and cold water; let stand 1 minute or until cool enough to handle. Peel eggs; cut lengthwise in half.

2. Place oven rack about 5 inches from broiler; preheat broiler to high. In medium bowl, toss asparagus and oil; spread in single layer on rimmed baking pan. Broil asparagus 6 minutes or until lightly charred.

3. In large bowl, toss spring mix, peas and vinaigrette; divide into 4 bowls. Top salads with cheese, tomatoes, almonds, eggs and asparagus. Makes about 8 cups.

Serves: 4, Calories: 314, Fat: 19g, Saturated Fat: 4g, Cholesterol: 195mg, Sodium: 404mg, Carbohydrates: 21g, Fiber: 6g, Sugars: 8g, Protein: 17g

Spring Strawberry Salad Cups Ingredients 2 tbsp. white balsamic vinegar 1 tbsp. minced shallots 1 tbsp. honey 1 tbsp. poppy seeds 2 tbsp. olive oil 2 tbsp. crumbled goat cheese 2 cup sliced strawberries 4 asparagus spears, thinly sliced 6 cups spring mix lettuce

Product Highlight

Directions

Our Wholesome Pantry™ Spring Mix is a fresh blend of tender baby lettuces.

1. In medium bowl, whisk vinegar, shallots, honey, poppy seeds and oil; stir in salt and pepper to taste. Makes about 1/3 cup.

2. In 4 (24-ounce) wide-mouth glass jars with lids, layer vinegar mixture, cheese, strawberries, asparagus, lettuce and almonds; close jars with lids and refrigerate up to 1 day. Shake jars vigorously before serving.

Serves: 4, Calories: 152, Fat: 8g, Saturated fat: 1g, Cholesterol: 5g, sodium: 96mg, Carbohydrates: 17g, Fiber: 5g, Sugars: 11g, Added Sugars: 4g, Protein: 5g

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Get your brain in the Written by Taylor Cain, MS, RDN

According to the American Psychological Association (APA), 2 in 3 adults reported experiencing increased levels of stress over the past year. Stress can be physical, mental, or behavioral.

Physical signs of stress include headache, digestive discomfort, and fatigue. Mental stress may present as less motivation, lack of focus, or altered mood. Behavioral stress can impact sleep or dietary patterns.

Prolonged exposure to any form of stress puts one at risk for health and social consequences, including, but not limited to, a deterioration in mental well-being. There is no better time than now to get your brain in game with the following tips:

Vitamin B is Key

Vitamins B6 and B12 support production of neurotransmitters, such as serotonin, which boost a healthy mood. Consider including poultry, dairy products, seeds, and fortified foods into your daily routine to hit your Vitamin B target.

Aim for 30 minutes of moderate exercise per day to increase circulation and reduce stress hormones, such as adrenaline and cortisol. This is sure to boost your mood in no time!

Seafood = Brain Food 10

Create an Exercise Routine

Consuming at least 8 ounces of seafood high in EPA and DHA omega-3 fatty acids can boost brain health. Salmon, sablefish, rockfish, and snow crab are top choices.

Stay Social

Be sure to make time for human interaction. Spending time with loved ones or volunteering can keep your mind active and engaged. Not to mention, positive support is bound to create a positive mood!

Leafy greens such as spinach, kale, and collards are filled with magnesium. Research suggests people that consume at least two servings of greens everyday have better cognitive abilities.

Support Your Sleep Schedule

Sticking to a regular sleep schedule can keep cortisol, the body’s primary stress hormone, and melatonin cycles in check. Lack of sleep can have a negative impact on brain health.

Even slight dehydration can raise stress hormones that damage the brain over time. Consider carrying a reusable water bottle throughout the day or including high water content fruits such as watermelon, strawberries, or tomatoes as a snack.

Engage Your Brain

Get Your Greens

Keep Hydrated

Engage in stimulating activities such as reading, learning a new language, or meditating. Not only will these activities maintain your mental function, but they can assist in managing stress levels as well!

Rainbow Avocado Toast

1 medium avocado, pitted/peeled 2 tsp fresh lemon juice 4 slices thin-sliced, 100% whole wheat bread 1/4 cup shredded carrots

4 cherry tomatoes, quartered 1/4 cup drained and rinsed black beans 1/4 cup finely chopped broccoli 1/4 cup finely chopped yellow bell pepper 2 tsp extra virgin olive oil

1. In small bowl, mash avocado, lemon juice, and 1/8 teaspoon black pepper with fork. Makes about 1/2 cup.

2. Toast bread; spread with avocado mixture. Arrange carrots, tomatoes, beans, broccoli and bell pepper in rows over avocado mixture; drizzle with oil.

Servings: 4, Calories: 194, Fat: 11g, Saturated Fat: 1g, Sodium: 126mg, Carbohydrates: 20g, Fiber: 5g, Sugars: 3g, Added Sugars: 1g, Protein: 5g

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The Way to Planetary Health and People Health is . . . More Plants!

Written by Susan Lang-Saponara, RDN Although we eat every day, we may not stop to think about how what we eat impacts our health and the health of our planet. Growing, raising, producing and transporting food uses inputs like water, soil, fuel and other resources.

Some foods are more resource heavy than others. Lucky for us, the foods that use the least amount of resources also return the biggest health benefit!

What are these great foods?

Plants.

Plant foods like beans, lentils, peas, garbanzos, and others provide abundant fiber which is beneficial for our microbiome, digestion, feelings of fullness and overall health. Enjoying these foods daily helps us to lower our risk for heart disease, diabetes, cancer and can help us achieve and maintain a healthy weight. These small but mighty foods are also a protein source and contain many nutrients lacking in the average American diet such as potassium, folate, iron and magnesium.

So while we reap numerous health benefits eating plants, our planet benefits, too.

These important crops use less water (in some cases up to 25 times less*), less land, and petroleum to grow than raising livestock. An added bonus: legumes are pennies

*https://news.cornell.edu/stories/1997/08/uscould-feed-800-million-people-grain-livestock-eat

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per portion to purchase and can also be grown to nourish and improve soil health for future crops. So add them to your daily menu! And to avoid piling on more calories in your day, make a plant swap using the suggestions on the following page.

Become a Blendatarian You don’t have to give up meat entirely just swap out some of it for legumes.

Jazz up a burger southwestern style by replacing some of the ground meat with black beans, adding spices and enjoying it with salsa instead of ketchup.

You’ll get the meat taste and thanks to the bean, fiber too. Try other swaps, like mixing in beans to meatloaf, meatballs, taco Tuesday ground beef, sloppy Joe's and more. Aim to eat 1/2 cup of legumes per day.

Mooove Over Meat . . . Bring On the Beans Make Monday meatless. Consider dishes like tofu stir fry, lentil soup, bean burgers, chunky tempeh pasta with marinara, vegetarian taco salad or an old favorite like PB & J for dinners or lunches. For breakfast consider soft tofu egg scramble with tempeh bacon and peppers, onions and mushrooms.

Portions Matter Knowing portion sizes can help us eat more in line with our needs, helping both body and planet. So read it before you eat it. If you are eating food from a container, check out the nutrition facts, count out a portion as listed on the label and then close up the package for another time. If it’s a food like a veggie, fruit, whole grain, or meat, use the MyPlate as a guide. Make half of your plate colorful fruits and veggies and split the other side evenly between your whole grain and protein. Check out myplate.gov for more info including useful trackers, menus, tips and more.

Eating more plants and putting all of these steps together can help us be well and our planet too.

Remember to check out the ShopRite Recipe Shop for new recipe ideas using beans. Use the ShopRite App or go to shoprite.com/recipeshop.

Scan the QR code to get started on the Recipe Shop.

Also, stop by the store and check in with any of your in store registered dietitians. We are here for you, to help you make healthier eating happen one step, and one plant, at a time.

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everything is better in a bowl Spring Vegetable Soba Noodle Bowl Ingredients 3 tbsp. peanut butter 2 tbsp. less sodium soy sauce 1 tbsp. honey 1 tbsp. sriracha sauce plus additional for garnish 1 tbsp. sesame oil 1 Vidalia onion, halved and thinly sliced 1 package (14.2 oz.) soba stir-fry noodles 12 asparagus spears, trimmed, cut into 1-inch pieces 1 cup shredded carrots 1 cup sugar snap peas 1/3 (3-ounce) package sweet sriracha crunchy broad beans

Directions 1. In small bowl, whisk peanut butter, soy sauce, honey, sriracha and 2 tablespoons water. Makes about 1/3 cup.

2. In large skillet, heat oil over high heat. Add onion; cook and stir 3 minutes or until tender and starting to brown. Reduce heat to medium-high. Add noodles, asparagus, carrots, peas and peanut butter mixture; cook and stir 3 minutes or until noodles and vegetables are tender-crisp. Makes about 6 cups.

3. Divide noodle mixture into 4 bowls; top with broad beans and sriracha, if desired.

Serves: 4, Calories: 364, Fat: 11g, Cholesterol: 0mg, Sodium: 486mg, Carbohydrates: 55g Fiber: 8g, Sugars: 12g, Added sugars: 7g, Protein: 14g

Plant-Packed Veggie Bowl Ingredients 1 cup dry farro 4 large eggs 1 package (7 oz.) chopped onions 1 package (14 oz.) asparagus tips, chopped 1/2 cup lemon hummus Chopped fresh chives for garnish (optional)

Directions 1. Prepare farro as label directs; drain if necessary. Return to saucepot; stir in 1/4 teaspoon each salt and pepper. Makes about 3 1/2 cups.

2. Heat small covered saucepot of water to a boil over high heat. Add eggs; reduce heat to medium.

Cook eggs 7 minutes; transfer to bowl of ice water. Once cool, peel and cut lengthwise in half.

3. Heat large skillet over medium-high heat; spray with cooking spray. Add onions; cook and stir 3 minutes or until starting to brown. Add asparagus, and 1/2 teaspoon each salt and pepper; cook and stir 5 minutes or until onions are golden brown and asparagus is tender-crisp. Makes about 3 cups.

4. Divide farro into 4 bowls; top with hummus, eggs and onion mixture. Garnish with chives.

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Serves: 4, Calories: 345, Fat: 13g, Saturated: 2g, Sodium: 552mg, Carbohydrates: 44g, Fiber: 7g, Sugars: 5g, Protein: 17g

, g n ei B

ving a S g, n ti a E

green

Written by Susan Lang-Saponara, RDN

Food in the trash is money in the trash, as well as the water, oil, soil and other resources used to produce that food.

Did you know in the US we throw away more than 1,200 calories of food per person per day? This is the equivalent of about 123 empire state buildings, emissions from 37 million cars, and takes up 24% of our land fill space. According to the USDA, food waste is “the single largest category of material sent to municipal solid waste landfills,” and contributes to increased greenhouse gases like methane. This food waste also costs a family of four over $1,600 dollars per year.

Reducing our food waste helps us all. Check out the tips below:

1. Track your food waste and adjust your food purchases accordingly.

2. Shop from your fridge and pantry.

3. Plan your meals based on what you have.

4. Make a shopping list.

5. Keep a space in the fridge and pantry for food that needs to get eaten FIRST. Post a food list on your fridge noting leftovers and other foods that you think might get missed.

6. Learn how to properly store foods. Check out https://savethefood.com/.

7. Did you know that there is no federal law requiring product dating on food packages? According to the USDA, "best if used by/before", "sellby", "freeze-by", and "use-by" are not safety dates (except for infant formula). They are quality dates set by the manufacturer. Go to fda.gov for more information.

8. Got peels, ends and stems? Keep them in a freezer bag in your freezer.

When the bag is full, you’ve got your soup stock ingredients ready to go.

9. Start composting instead of tossing.

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7 Steps to Mastering e i r e t u rc a Ch oards B Written by Morgan Laugier-Neiser, RD, LDN Whether you are planning for a party, holiday, or simply giving snack time a fun twist, charcuterie boards are the way to go. These snack boards are not only beautiful, but they combine a variety of delicious foods for a wellrounded snack or deconstructed meal. Create a board for a build-your-own meal like taco night or gift a board to someone you love!

1. The Foundation

A wooden cutting board makes for a great base, but incorporate what you already have at home. If that means a large platter or tray, that works too.

2. Work from Big to Small

Add your large pieces first. If you have a dip or spread, place it in a small bowl and build around it. Then add your medium sized items, and small items last. Small foods like seeds, raisins, and chocolate chips can be placed in small dishes or sprinkled throughout the display.

3. Make it Colorful

By incorporating a variety of colorful fruits and vegetables, your display will not only look beautiful, but it will have an array of various antioxidants, vitamins, and minerals. Place your colorful foods in different areas throughout the board to distribute color, leaving a balanced aesthetic.

4. Use your Food Groups

Choose foods from several food groups to get a variety of flavors, textures, and nutrients. This includes protein foods, dairy, grains, fruits and veggies.

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5. Make it Easy-Peasy

Prep your foods so they are ready to eat. Think of the board as a buffet of finger foods.

6. Choose a Theme

Themes add a layer of creativity and are a great way to switch up your foods and displays for different occasions.

7. Finishing Touches

Top off your board with a sprinkle of fresh ingredients like herbs, lemon zest, or edible flowers to incorporate more color and texture.

Breakfast in Bed Board Pick at least one item from the following categories: Grains: mini pancakes, muffins - whole grain if possible!

Fruit: strawberries, blueberries, banana slices, pineapple chunks, orange slices Protein or Dairy: low-fat yogurt, turkey bacon, hard-boiled eggs, cottage cheese Condiments: maple syrup, fruit preserves Finishing Touches:

Product Highlight Check out Wholesome Pantry™ Protein Pancake Mix. Just add water.

sprinkle of granola, chocolate chips, orange zest, raspberries

Picnic Snacking Board

Pick at least one item from the following categories: Grains: whole grain crackers, pretzels, beanbased tortilla chips Fruit: apple slices, dried mango, banana chips Vegetables: sliced red and yellow peppers, carrots, celery, broccoli Protein: turkey snack sticks, turkey pepperoni, nuts like almonds, cashews, peanuts, pistachios

Product Highlight Check out Bowl & Basket™ Specialty Mixed Nuts for a savory treat!

Dairy: cheeses Condiments: hummus, yogurt-based dip, salsa, guacamole Finishing Touches: parsley leaves, rosemary sprigs 17

Vegan “Ground Meat” Tacos Ingredients 1 1/2 tbsp. olive oil, divided 1 package (16 ounces) sliced baby bella mushrooms 1 can (15.5 ounces) garbanzo beans, drained and rinsed 1/2 cup shelled walnuts 2 tbsp. fresh lime juice (plus lime wedges for garnish if desired)

2 tbsp. less sodium taco seasoning 8 (6-inch) corn tortillas 1 avocado, peeled, pitted and thinly sliced 1/4 cup thinly sliced red onion 2 tbsp. fresh cilantro leaves Non-dairy sour cream, optional garnish

Directions 1. In large nonstick skillet, heat 1/2 tablespoon oil over medium-high heat. Add mushrooms; cook and stir 5 minutes or until mushrooms are tender and have released their moisture.

Cool mushrooms completely.

2. In food processor, pulse garbanzo beans, walnuts and mushrooms until coarse pieces remain; transfer to medium bowl. Stir in lime juice and seasoning; let stand 10 minutes.

3. In same large skillet, heat remaining 1 tablespoon oil over medium-high heat. Add garbanzo bean mixture; cook and stir 6 minutes or until browned.

4. In batches, on griddle or in large skillet, heat tortillas over medium-high heat 4 minutes or until heated through and lightly browned, turning once.

5. Serve garbanzo bean mixture in tortillas topped with avocado, onion and cilantro garnished with sour cream and lime wedges, if desired.

Dietitian Tip: "What's the difference between a taco and tostada?

Tostadas are served flat on a crispy tortilla. Both types can use corn or flour tortillas."

Serves: 4, Calories: 481, Fat: 26g, Saturated: 3g, Sodium: 537mg, Carbohydrates: 54g, Fiber: 15g, Sugars: 8g, Added Sugars: 2g, Protein: 13g

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Chicken Tostadas with Fried Leeks

Grilled Salmon Pineapple Tacos

Ingredients

Ingredients

8 street taco flour tortillas 2 packages (6 ounces each) Portobello mushroom caps, stems removed, thinly sliced 1/2 cup avocado oil 2 medium leeks, halved lengthwise and cut crosswise into 1/4-inch-thick slices 2 cups shredded Monterey Jack cheese 12 ounces grilled chicken breast, cut crosswise into 1/4-inch-thick slices Chopped fresh cilantro, pico de gallo and/or sour cream for garnish (optional)

1 package salmon portions 8oz pre-sliced pineapple 8 (6-inch) flour tortillas 1/2 cup guacamole 1/4 cup mild fresh salsa limes for garnish, optional cilantro for garnish, optional sour cream for garnish, optional

Directions 1. Preheat oven to 425°; spray rimmed baking pan with cooking spray. Place tortillas in single layer on prepared pan; spray with cooking spray. Bake tortillas 8 minutes or until crisp, rotating pan halfway through cooking and poking air bubbles with fork.

2. Heat large skillet over medium-high heat; spray with cooking spray. Add mushrooms; cook and stir 7 minutes or until tender.

Transfer to plate.

3. Wipe out skillet and add oil; heat 1 minute over medium-high heat. Add 1/2 the leeks; reduce heat to medium and cook 5 minutes or until golden brown. With slotted spoon, transfer leeks to paper towel-lined plate and spread in single layer; sprinkle with a pinch of salt. Repeat with remaining leeks.

4. Top tortillas with cheese, chicken and mushrooms; bake 4 minutes or until cheese is melted. Serve tostadas topped with leeks garnished with cilantro, pico de gallo and/or sour cream, if desired.

Serves: 4, Calories: 702, Fat: 39g, Saturated: 14g, Cholesterol: 139mg, Sodium: 878mg, Carbohydrates: 44g, Fiber: 4g, Sugars: 8g, Protein : 47g

Directions 1. Prepare outdoor grill for direct grilling over medium-high heat. Spray both sides of salmon and pineapple slices with cooking spray.

2. Place salmon and pineapple on hot grill rack; cover and cook salmon 8 minutes or until internal temperature reaches 145° and pineapple 5 minutes or until grill marks appear, turning salmon and pineapple once.

About 1 minute before salmon is done, place tortillas on hot grill rack; cook 1 minute or until grill marks appear, turning once.

Transfer salmon and pineapple to cutting board; with 2 forks, shred salmon, and coarsely chop pineapple. Makes about 2 cups salmon and 1 cup pineapple.

3. Fill tortillas with salmon, pineapple, guacamole and salsa; garnish with cilantro, lime wedges and/or sour cream, if desired.

Product Highlight Our store-made guacamole is a customer FAVORITE. Find it in the produce department.

Serves: 4, Calories: 487, Fat: 21g, Saturated Fat: 4g, Cholesterol: 72mg, Sodium: 552mg, Carbohydrates: 41g, Fiber: 5g, Sugars: 8g, Protein: 33g 19

Make a Splash with seafood

Savor the Flavors of the Sea Written by Claudia Shore, RDN

Fish is a nutrient dense food that can be prepared in a myriad of ways. Paired with great grains and plentiful produce, it is part of a healthful diet. The Dietary Guidelines for Americans and The American Heart Association recommend consuming 3-4 ounce portions twice a week.

Did you know?

Fish is a lean source of protein filled with nutrients that promote heart health and have brain boosting benefits. It’s a source of omega-3 fatty acids, iron, vitamin B 12, vitamin D, magnesium, selenium and zinc. Omega-3 fatty acids are found in higher amounts in fatty fish. Good sources include salmon, mackerel, trout, sardines, herring and tuna. Omega-3 fatty acids, EPA and DHA may reduce risk of heart disease, triglyceride levels and inflammation. In addition, they may help reduce cognitive decline and promote brain protective qualities. Increasing your omega 3’s will help create a ratio of fatty acids that optimizes health.

We take Pride in our Seafood Catch Our seafood is delivered 7 days a week and is selected with a commitment to utmost quality. Some selections are caught from our local Jersey Shore points. Look for our BAP (Best Aquatic Practice) Certified label, which is a comprehensive end–to-end certification for safe, responsible and ethical farm-raised seafood. It certifies every step of the production chain. BAP standards include: Traceability, Environmental Responsibility, Animal Health & Welfare, Food Safety, and Social Accountability. BAP has a commitment to ensure fish for our future!

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Tiny but Mighty Tinned fish like sardines, anchovies and herring fillets are powerhouses for omega-3 fatty acids. Enjoy them in tomato sauces, olive oil, topped on salads, crackers and flatbreads or mixed in pesto and hummus. Hesitant?

Start with a small portion and increase as your taste buds explore!

Fish is Fun! Enjoy a game of Go Fish at dinner! Smiles will linger a little longer at the table and before you know it…everyone will be a Seafoodie!

Frozen Finds Busy night? No problem! Pick up fully cooked shrimp and top on pastas, lentils or add to vegetable stir-fry’s.

Fully cooked mussels pair well with warm crusty bread and salads. Individually portioned fillet of flounder, trout and salmon keep it convenient to cook one or cook all!

Fish Safety Fish is recommended and safe for pregnant women and children over the age of 1 and can support a child’s brain development and immune function. Best Choices of low mercury fish include cod, flounder, salmon, shrimp, tilapia and light tuna. Your in-store dietitian can provide many other Best Choices and serving sizes.

Guppy Favorites & Seafood Newbies Milder flavored fish like flounder, cod, sole and trout (a milder tasting salmon) is a great way to introduce fish. Add cut up grapes or apples to canned light tuna and make a salad with a burst of sweetness in every bite. Crab cakes and salmon burgers can get anyone hooked on seafood!

Get Hooked on Fish and you’ll be Swimming in Health Benefits!

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Preparing Seafood

Written by Claudia Shore, RDN and Samantha Schmell, RD, LDN Seafood can be a quick, easy, no-fuss meal! Fish can be pan seared, baked, poached, skewered and grilled on the backyard barbeque. Drizzle sauces on top for a pop of color and flavor. Finned fish is done cooking when it’s opaque in color in its thickest part, flakes with a fork, and reaches a temperature of 145 degree F. Famous fish favorites include lobster rolls, crab and avocado salad, cod piccata, shrimp tacos, poached salmon with dill sauce, and sushi. Your ShopRite Dietitian can provide recipe ideas, and check out the Recipe Shop on the ShopRite App or at shoprite.com.

Type of Seafood

Suggested Cooking Technique

Meal Inspiration

Salmon, Artic Char, and Steelhead Trout are pink in color and have a rich taste

These fish are usually thicker fillets that can hold up on the grill.

They are also great baked, panseared, or poached.

Serve with a cucumber dill sauce

Rainbow Trout is more mild tasting than salmon, but still offers an abundance of omega-3s.

The fillets are thinner and do best baked or pan-seared.

Encrust with crushed pistachios; Panko breadcrumbs and olive oil

Tuna such as Big Eye, Ahi, Yellowfin

Tuna is often cooked to mediumrare with high heat for a shorter amount of time. This makes grilling and pan-searing optimal cooking techniques. Tuna should only be eaten raw if it is labeled as sushi-grade.

Medium-rare, pan-seared or grilled tuna is considered the fillet mignon of the fish world. Therefore, keeping seasoning simple will keep the attention on the natural flavors and textures of the fish. Salt, pepper, olive oil, sesame seeds, lemon, and parsley are great choices.

White fish such as Flounder, Cod, Tilapia, Haddock, Perch, Sole, and Pollock are considered flakey, lean, and they have a mild, slightly sweet, flavor.

These fish are great baked, poached, steamed, pan-seared, or carefully grilled (ex. in foil). They are also excellent in soups and chowders.

Serve it piccata style. Make fish tacos with shredded cabbage and pineapple.

Breaded with panko and served with sweet potato fries.

Popular mollusks include clams (saltier tasting) and mussels (mild and tender)

Wash mollusks well and steam them whole. Cooking is done when the shells open. Discard any unopened shells.

Enjoy with a squeeze of lemon or mixed into a quick marinara sauce. Pair with warm crusty bread and a salad.

Crustaceans like shrimp, crab, and lobster

Crustaceans can be boiled, baked, sautéed or grilled depending on how you plan to use them.

Toss with tomato, avocado, fresh cilantro, lime juice, red onion, and serve on leafy greens

Scallops are slightly sweet and buttery in texture

Wash and pat dry - it's important the scallops are dry before cooking! Pan-sear, grill or bake for 2-3 minutes per side. Edges start to flake when done.

Pair with asparagus risotto, or sauté in garlic and serve on top of salad greens with cooked barley and beets.

Sheet Pan Pine Nut Herb Crusted Trout Ingredients 1/2 pound fresh green beans 2 large carrots, cut diagonally into 1/4-inch-thick slices 1 cup frozen pearl onions 2 tablespoons olive oil, divided 2 garlic cloves 1/2 cup fresh parsley leaves

1/4 cup coarsely chopped chives 2 tablespoons fresh oregano leaves 1 cup pine nuts 4 skin-on Steelhead trout fillets (about 6 ounces each) 2 tsp fresh lemon juice + 1 tbs lemon zest

Directions 1. Preheat oven to 400°; line rimmed baking pan with parchment paper. On separate rimmed baking pan, stir green beans, carrots, onions, 1 tablespoon oil, and 1/4 teaspoon each salt and pepper; roast 12 minutes. Stir vegetables 2. In food processor, pulse garlic, parsley, chives and oregano until finely chopped, scraping down bowl occasionally. Add pine nuts and lemon zest; pulse until small pieces of pine nuts remain. Makes about 1 1/4 cups.

3. Place trout, skin side down, on prepared pan; brush with remaining 1 tablespoon oil and press herb mixture onto trout. Roast trout and vegetables 12 minutes or until internal temperature of trout reaches 145° and vegetables are tender-crisp. Makes about 4 cups vegetables 4. Serve trout drizzled with lemon juice along with vegetables

Dietitian Tip: "Looking to reduce salt intake? Skip the salt shaker along the way."

Serves: 4, Calories: 558, Total fat: 37g, Saturated fat: 5g, Cholesterol: 107mg, Sodium: 815mg, Carbohydrates: 16g, Fiber: 4g, Sugars: 6g, Added sugars: 0g, Protein: 42g

Find More at shoprite.com/recipeshop

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One-Pot Shrimp with White Beans and Tomatoes Ingredients 2 tbsp. olive oil 1 lb. raw 31-40 count peeled and deveined shrimp 1 medium shallot, chopped 2 garlic cloves, minced 2 (14.5 oz) cans diced tomatoes 1 can (14.5 oz) cannellini beans, drained and rinsed 3 cups loosely packed baby spinach 2 tbsp. fresh lemon juice 1/4 tsp. crushed red pepper 2 tbsp. chopped fresh basil

Directions 1. In large saucepot, heat 1 tablespoon oil over medium-high heat. Add shrimp; cook 3 minutes or until opaque throughout, turning once. Transfer shrimp to plate; reduce heat to medium.

2. In same pot, heat remaining 1 tablespoon oil over medium-high heat. Add shallot; cook and stir 3 minutes or until softened. Add garlic; cook and stir 1 minute. Add tomatoes with their juice and beans; reduce heat to medium. Cook 10 minutes or until slightly thickened.

3. Stir in spinach, lemon juice, crushed red pepper, and salt and black pepper to taste; cook 5 minutes. Return shrimp to pot; reduce heat to low and cook 4 minutes. Serve sprinkled with basil.

Serves: 4, Calories : 269, Fat: 8g, Saturated Fat : 1g, Cholesterol : 135mg, Sodium: 149mg, Carbohydrates: 25g, Fiber: 6g, Protein: 24g

Grilled Scallop Skewers over Corn Poblano Salad Ingredients 4 (10-inch) wooden skewers 2 tbsp. chopped fresh cilantro plus additional for garnish (optional) 2 tbsp. fresh orange juice 1 tablespoon olive oil 4 medium ears fresh corn, silks and husks removed 2 medium poblano peppers 12 large fresh sea scallops, patted dry (about 1 1/4 lbs.)

Lime wedges for garnish (optional)

Directions 1. Prepare outdoor grill for direct grilling over medium-high heat; soak skewers in water 20 minutes. In medium bowl, whisk cilantro, orange juice, oil and 1/4 teaspoon kosher salt.

2. Spray corn and peppers with cooking spray and place on hot grill rack; cover and cook corn 8 minutes and peppers 6 minutes or until grill marks appear, turning once. Transfer vegetables to cutting board; cool slightly. Cut corn kernels from cob and chop peppers; add to cilantro mixture and toss. Makes about 3 cups.

3. Thread scallops onto skewers; spray with cooking spray and sprinkle with 3/4 teaspoon kosher salt. Place skewers on hot grill rack; cover and cook 6 minutes or until internal temperature reaches 145°, turning once.

4. Serve skewers over salad garnished with cilantro and lime wedges, if desired.

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Serves: 4, Calories: 325, Total fat: 8g, Saturated fat: 1g, Cholesterol: 93mg, Sodium: 938mg, Carbohydrates: 25g, Sugars: 4g, Added sugars: 0g, Protein: 42g

the bees knees Written by Samantha Schmell, RD, LDN Springtime is a special time of year as honeybees and other pollinators make their way out of hibernation. Honeybees are the only insects that make a food consumed by humans and we have been consuming honey for thousands of years. Honey is created from the nectar of flowers. This flower nectar is concentrated by the bees in the hive and is transformed into honey. The honey serves as a carbohydrate source for the bees all year long, including while they are hibernating. Flower pollen is also consumed as a protein source for the bees. Because honey starts as flower nectar, the color, taste, and texture can vary among honeys as the bees visit different flowering plants depending on the region and the season. Even weather can have an impact on the nectar and pollen collected. Honey is considered liquid gold.

And it is indeed precious. One honeybee will produce 1/12 (yes, one twelfth) of a teaspoon of honey in her lifetime.

Melópita (Greek Honey Pie) Ingredients 3 large eggs 2 1/2 cups part skim ricotta cheese 1/2 cup plus 2 teaspoons honey 1 tbs whole grain corn flour 1 tsp vanilla extract 1/2 tsp ground cinnamon

Directions Preheat oven to 350°. Spray 9-inch round springform pan with cooking spray. In large bowl, whisk eggs, cheese, 1/2 cup honey, corn flour, vanilla extract and 1/2 teaspoon salt until combined; transfer to prepared pan. Bake 40 minutes or until golden brown.

Product Highlight Our Wholesome Pantry™ organic Pure Honey is the bees knees!

Sprinkle Melópita with cinnamon; drizzle with remaining 2 teaspoons honey. Cut into 10 pieces; serve warm or at room temperature.

Serves: 4, Calories: 168, Fat: 7g, Saturated Fat: 4g, Cholesterol: 75mg, Sodium: 197mg, Carbohydrates: 19g, Sugars: 15g, Added Sugars: 15g, Protein: 9g

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What's for dinner?

Check out some of our FAVORITE Bowl & Basket™ and Wholesome Pantry™ products that can be used for any meal, any day of the week.

shelf-stable cauliflower rice Are you looking to add more vegetables to your day? Try Bowl & Basket™ cauliflower rice as a unique way to boost intake at your next meal. The best part? This cauliflower rice is shelf-stable and can be stored in your pantry, saving you valuable freezer space.

legume pasta Our Wholesome Pantry™ red lentil pasta is packed with plant-based protein and fiber.

With just one ingredient, red lentil flour, this is a dietitian favorite that is sure to fit into all your favorite pasta recipes!

jumbo shrimp This Bowl & Basket™ Specialty shrimp is wildcaught and ready for the grill. Shrimp is low in fat and high in protein. Pair it with a variety of grains and veggies for a balanced meal.

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Meet Your Nutrition Team

Claudia Shore, RDN ShopRite of Clinton Claudia.Shore@wakefern.com

Morgan Laugier-Neiser, RD, LDN ShopRite of Bethlehem Morgan.Laugier@wakefern.com

Susan Lang-Saponara, RDN ShopRite of Flemington Susan.Langsaponara@wakefern.com

Taylor Cain, MS, RDN ShopRite of Greenwich Taylor.Cain@wakefern.com

Samantha Schmell, RD, LDN ShopRite of Yardley

ShopRite's registered dietitians inspire solutions when it comes to mealtime and provide product suggestions and substitutes for any lifestyle. We strive to support you on your wellness journey, helping you and your family eat well, be happy and healthy.

Samantha.Schmell@wakefern.com

Find more at shoprite.com/welleveryday

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Our Locations to Serve You ShopRite of Flemington

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272 Highway 202/31 North Flemington, NJ 08822 (908)-782-2553

50 Wal-Mart Plaza Clinton, NJ 08809 (908)-730-6800

1207 US-22 Phillipsburg, NJ 08865 (908)-454-8086

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1603 Big Oak Rd. Yardley, PA 19067 (215)-595-0078