Well Everyday: Spring and Summer Renewal

The Power of Plants

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 Avenue Bethlehem, PA 18045 (610) 865-2439

ShopRite of Yardley 1603 Big Oak Road Yardley, PA 19067 (215) 595-0078

Graphic Designers

Larissa Peterson

Alyssa Cole

Content Contributors

Kaysha Quiles, RDN

Morgan Laugier-Neiser, RD, LDN

Susan Lang-Saponara, RDN

Claudia Shore, RDN

Jenie Mussallem, MS, CNS, LDN

Welcome

Dear Reader,

Welcome to our ninth issue of Well Everyday, a seasonal publication giving you delicious recipes, meal inspiration, and evidence-based nutrition guidance.

In this special Power of Plants issue, we invite you to explore the possibilities of plant protein, whether it’s the star on the plate or mixed in to compliment a meal. We uncover the versatility of chickpeas and highlight the myriad of fresh flavors that herbs contribute to enhance dishes.

Read on to discover how plants can be bone protectors, how salads can satisfy and how nourishing recipes can keep mealtimes exciting this season.

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

Our nutrition team is 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 arugula

Enjoy a taste of the Mediterranean with this bold and mustardy tasting green, rich in nutrients including vitamins A & C and minerals calcium, magnesium, and potassium. It is perfect mixed into your salads, wilted under a hot portion of pasta, layered into your sandwiches, or packed into a pita. Store unwashed in your refrigerator, covered with a damp paper towel in an open container or a container with holes for air flow.

radish

This Vitamin C powerhouse is perfect for a pop of peppery crunchiness. Use raw in salads, roasted with olive oil and seasonings, and sauté the greens for a bonus veggie side. They are delicious sliced thin and mixed with thinly sliced sweet peppers and carrots in a dressing of olive oil, garlic, oregano, basil and a dash of salt.

watercress

Sharp and spicy in flavor, this water-loving green will add zing to your sandwiches, salads, sautés or soups. Wash then trim any overly thick stems and enjoy the zing. This super green is high in Vitamin C and K as well as a good source of calcium, antioxidants and more.

shallots

Milder in flavor compared to its cousin, the onion, but still nutritious. Enjoy shallots thinly sliced and added to salads, sweetened naturally via a slow roast or sauté, reduced with a champagne vinegar and a touch of maple syrup, or quickly pickled by letting it sit in pickle juice. Choose firm shallots and store in a cool, dry, and dark place.

parsley

More than just a garnish, parsley is high in many nutrients including Vitamins C and K as well as being a great source of iron. Enjoy curly or flat varieties. Try dishes that highlight this herb such as tabbouleh, a sensational sauce like chimichurri, blend in with your smoothies or chop and mix into eggs, pasta, rice and more.

Dietary & Lifestyle Guides

With renewal comes change and you may notice new changes in your ShopRite mobile app. To better suit our customer’s needs, ShopRite has added selected dietary and lifestyle attributes to accompany products found in-store. Whether you or a loved one has dietary restrictions, let the icons help you understand which recipes and products fit your lifestyle. Download the ShopRite mobile app and simply scan the barcode of the product you’re inquiring about. Dietary and lifestyle attributes, price, aisle number, and different selections will be listed.

Have questions? Visit your in-store dietitian to find out more.

Book your group with our Nutrition Team

Morgan Laugier-Neiser, RD, LDN

ShopRite of Bethlehem morgan.laugier@wakefern.com

Claudia Shore, RDN

ShopRite of Clinton claudia.shore@wakefern.com

Susan Lang-Sapornara, RDN

ShopRite of Flemington susan.langsaponara@wakefern.com

Kaysha Quiles, RDN

ShopRite of Greenwich kaysha.quiles@wakefern.com

Jenie Mussallem, MS, CNS

ShopRite of Yardley jenie.mussallem@wakefern.com

You can schedule your group with one of our in-store dietitians for a customized store tour, nutrition presentation, or educational workshop. Whether you have a support group, book club, cooking club, girl/boy scout troop, or other group, we’d be happy to host you for a fun and nutritious event! Events can be held at ShopRite or at your nearby meeting location. Contact your local dietitian to schedule.

No time to shop? Or maybe the weather is bad or the kids are sleeping in the backseat, so getting out of the car is a hassle. No need to worry. We can shop for you!

Download the ShopRite app, fill your online cart, and schedule a pickup time. See a recipe on our website that you want to try? Quickly add all ingredients to your cart with the click of a button.

The Chickpea a powerful pulse

Written by Morgan Laugier-Neiser, RD, LDN

About

The chickpea, also known as a garbanzo bean, plays a large role in diets all across the globe, though it has not yet reached its potential in the western diet. This bean is not only a nutritious plant protein, but can take on many forms in cooking and baking and it is only a matter of time until we allow it to flourish in the American diet.

Believed to be one of the earliest cultivated vegetables on the planet, chickpeas are believed to have been grown as far back as 7500 years ago in Mesopotamia. They grow in more than 50 countries today, though 90% of chickpeas are consumed in India.

Chickpeas are in the legume family, which are plants with pods that split open to expose seeds. More specifically, they are pulses - the edible seeds. There are two types of chickpeas, the Kabuli chickpea, which we see most commonly in the US, and a smaller, dark, and irregularly shaped Desi chickpea, found in India and the Middle East.

Nutrition

Chickpeas offer a heap of health benefits, as they are a source of complex carbohydrate, protein, fiber and contain vitamins and minerals that include folate, iron, phosphorus, and B vitamins. What does this mean for your health?

Better Blood Sugars - As a complex carbohydrate, chickpeas provide a low-glycemic load and contain a resistant starch called amylose that digests slowly. This helps to prevent spikes in blood sugar and can lead to better blood sugar control for those with pre-diabetes or diabetes.

Great Gut Health - Chickpeas contain fiber that ferments in the colon and feeds our good bacteria. This can reduce inflammation, promote regularity, and prevent colon cancer.

Happy Heart - Loaded with plant sterol, fiber and unsaturated fat, chickpeas have multiple benefits for heart health.

Weight Management - The fiber in chickpeas helps to keep us feeling full and contributes to a healthy weight.

Adding Chickpeas to Your Diet

If you’re new to chickpeas, don’t worry! They are easy to find and simple to use. They can be found canned or dried. Opt for low-sodium canned chickpeas, rinsing well and draining before use. For dried chickpeas, soak them in water for at least 3 hours or overnight to cut down on cooking time.

Not sure where to begin? Start by adding chickpeas to a dish that you already enjoy - add them to a salad, grain bowl, stew or soup. If you’re looking to get creative, try one of our fun ideas below:

• Place chickpeas in a food processor and add the mashed chickpeas to meatless recipes.

• Make a homemade hummus when you blend chickpeas with sesame tahini, olive oil, and lemon juice.

• Add blended chickpeas to blondie batter or a homemade chocolate hummus, or replace flour in a recipe by mashing and adding chickpeas instead.

• Make use of your chickpea liquid! Known as aquafaba, the reserved liquid from your canned chickpeas can act as an egg replacement in recipes or can be whipped into a meringue.

• Use mashed chickpeas in place of tuna for a plant-based chickpea “tuna” sandwich.

• Make falafel (my personal favorite!). See our recipe to enjoy this delicious chickpea dish!

Air Fryer Falafel Pitas

4 servings 36 minutes

Ingredients

• 1 1⁄2 cans (15.5 oz.) low-sodium garbanzo beans, drained and rinsed

• 2 garlic cloves, chopped

• 1 small jalapeño pepper, coarsely chopped

• 1⁄3 cup fresh cilantro leaves

• 1⁄3 cup fresh parsley leaves

• 3 tablespoons all-purpose flour

• 1 teaspoon ground cumin

• 1⁄2 teaspoon baking soda

• 4 100% whole wheat pita pocket thins

• 1⁄2 cup plain nonfat Greek yogurt

• Chopped roma tomato, thinly sliced red onion and/or lemon wedges for garnish (optional)

Try our Wholesome Pantry™ Garbanzo Beans

Directions

1) In food processor, pulse garbanzo beans, garlic, jalapeño pepper, cilantro, parsley, flour, cumin, baking soda and 1⁄4 teaspoon black pepper until incorporated and sticks together when squeezed in palm of hand. Transfer garbanzo bean mixture to medium bowl; cover and refrigerate at least 1 hour or up to overnight.

2) Line rimmed baking pan with parchment paper. Using 2 small spoons, drop garbanzo bean mixture into 2 1⁄4 -inch mounds on prepared pan, then shape into 1 3⁄4 -inch balls; freeze 20 minutes. Makes 12 falafel.

3) Preheat 3-quart air fryer to 400°F for 5 minutes; spray falafel with cooking spray. In 2 batches, air fry falafel 8 minutes or until golden brown and crisp.

4) Serve falafel in pita pockets drizzled with yogurt and topped with tomato, cucumber, and/or onion, if desired; squeeze lemon wedges over pitas.

Nutrition Facts (per serving): Calories: 297, Fat: 3g, Saturated Fat: 0.4g, Sodium: 530mg, Carbohydrates: 52g, Fiber: 15g, Sugars: 3g, Added Sugars: 2g, Protein: 18g, Potassium: 1707mg

Satisfying salads

Written by Claudia Shore, RDN

What makes a satisfying salad? One that tastes delicious and is packed with colorful produce, protein and great grains on a pile of nutrient-rich leafy greens or mixed slaws. Healthy fats drizzled on top and crunchy toppings for added texture can complete a flavor-filled salad which will fuel you for whatever is coming your way this season.

Pick and Choose from the groups below to build a personalized, pleasurable lunch or dinner salad. They’re perfect for family meals, gatherings or pack them up and take them on the go.

My favorite... baby spinach and arugula, topped with crumbled hard-boiled egg, chopped Jersey tomatoes, shredded carrots and shrimp, drizzled with a champagne vinaigrette. How do you make that? Simply mix extra virgin olive oil, champagne, or white wine vinegar, Dijon mustard, and diced shallots, then drizzle away. The shallots, in my opinion, make this salad come alive. A super-simple satisfying salad that’s even tastier when my husband makes it for me. Enjoy it with a slice of warm, crusty bread or with a toasted whole grain pita crumbled on top.

What New Salad Combination Will You Try This Season?

Leafy Greens or Slaws

Romaine Spinach

Kale

Arugula

Spring Mixes

Broccoli Slaw

Rainbow Slaw Kale Slaw

Great Whole Grains

Brown Rice

Farro

Quinoa Fresh Corn Whole Grain Pita

Tortilla Strips

Crunchy Toppers

Walnuts

Pistachios

Almonds

Sunflower Seeds

Tuna

Tofu

Pumpkin Seeds

Sesame Seeds

Roasted Edamame

Roasted Chickpeas

Protein Picks

Kidney Beans

Black Beans

Turkey

Shrimp Eggs

Red Onions

Tomatoes

Carrots

Cucumber

Colorful Fruits

Apples Pears

Peaches

Strawberries

Mandarin Watermelon

Healthy Fats

Olive Oil

Avocado

Nuts

Seeds

Garbanzo Beans

Low Fat Cheeses

Chicken

Vibrant Vegetables

Green Beans

Peapods

Celery Beets

More Fresh & Flavorful Ideas:

Fire Roasted Peppers

Purple Sweet Potatoes

Grilled Eggplant

Asparagus

Taco Salad - Chopped romaine, black beans, cheese, tomatoes, avocado, a dollop of Greek yogurt, salsa and tortilla strips on top.

Mandarin Orange Chicken Salad - Rainbow slaw, pulled rotisserie chicken, mandarin orange sections, chopped red pepper, sliced scallions, sesame seeds and toasted silvered almonds or cashew pieces with a sesame ginger dressing.

Salmon Nicoise Salad ,

4 servings 20 minutes

Ingredients

• 1 Bowl & Basket coho salmon filets, thawed

• 1 tablespoon Bowl & Basket olive oil

• 1 bag Bowl & Basket steamable golden and red potatoes

• 1 bag Bowl & Basket frozen steamable green beans

• 4 cups Wholesome Pantry™ organic baby arugula and/or spring mix

• 1 pint Bowl & Basket cherry tomatoes, halved

• 4 Bowl & Basket hard boiled eggs

• 4 radishes, sliced thinly

• 1⁄2 cup Balsamic dressing

• Bowl & Basket specialty kalamata olives

• 1 tablespoon Bowl & Basket specialty capers

Try our Wholesome Pantry™ Organic Baby Spinach & Spring Mix

Directions

1) Preheat oven to 450°F and line a cookie sheet with parchment paper. Place salmon on prepared cookie sheet. Brush with olive oil and sprinkle with pepper. Cook at 450°F for about 12-15 minutes, or until the fish flakes easily with a fork. Let cool while you prepare the rest of the salad.

2) In a large bowl, combine salad greens and dressing. Add to serving bowl, then add toppings.

3) Arrange salmon on top of the bed of greens. Drizzle with a little more olive oil and top with capers if desired.

Nutrition Facts (per serving): Calories: 513, Fat: 23g, Saturated Fat: 4g, Carbohydrates: 42g, Fiber: 8g, Added Sugars: 0.3g, Protein: 37g, Potassium: 1833mg

A Guide to Choosing, Using & Storing Herbs

Written by Susan Lang-Saponara, RDN

Throughout the ages and used the world over, herbs have been flavoring foods, providing calming aromas, imparting healing properties and more. Now is the perfect time to add these timeless seasonings to your dishes.

Chives - Attractive and flavorful, chives have a mild onion flavor and the entire plant is edible, including its pretty purple flower! Enjoy chopped up and mixed into salads, eggs, rice dishes, or stirred into cream cheese.

Mint - Oh so aromatic and versatile, mint’s fragrant leaves can flavor water or tea. Chop and mix them up with a grain and bean dish, stir into yogurt with extra virgin olive oil and seasonings to pair as a dip with veggies, top off a protein such as chicken, or just break up a leaf and enjoy a mini aromatherapy moment.

Cilantro - Distilled as a love potion in the Middle Ages, its green leaves are known as cilantro and when left to seed, it is referred to as coriander. Sometimes cited as the most popular herb in the world, the delicate leaves are used in many cuisines including Mexican, Asian and South American. I enjoy both stems and leaves finely chopped and mixed into a salsa or salad, blended into a pesto, or simply placed on top of a soup or stew before serving.

Use the tips below for choosing and storing your herbs and refer to the recipe on the next page for flavor inspirations.

1) Before you buy, look for herbs with nice green coloring and sturdy leaves/stems.

2) At home, look through herbs and discard limp, yellowing, browning, or mushy parts.

3) Trim a quarter inch of stems (or more if damaged).

Short-Term Refrigerator Storage

Place in a jar with water and cover OR wrap in a damp paper towel and place in a plastic bag.

Long-Term Freezer Storage

1) Wash, shake, dry and mince.

2) Place in ice cube tray and fill with oil or boiling water.

3) Let cool, cover and freeze.

4) When frozen, store in a closed freezer bag for up to one year.

Pan Seared Pesto Cod

6 servings 24 minutes

Ingredients

• 1 bag (1.5 pounds) steamable red potatoes

• 1 bag (12 ounces) microwavable green beans

• 3 cod filets (approx. 8 ounces each), thawed if necessary and halved crosswise

• 2 tablespoons olive oil

• 1 container (8 ounces) italian roasted tomatoes

• 1⁄4 cup plus 3 tablespoons fresh pesto

Directions

1) Prepare potatoes and green beans in microwave oven as labels direct; cool slightly. Cut potatoes into quarters; cut green beans in half.

2) Pat cod dry with paper towel; sprinkle with 1⁄2 teaspoon each salt and pepper. Heat oil in large skillet over medium-high heat; add cod and cook 6 minutes or until internal temperature reaches 145°F, turning once. Transfer cod to plate; tent loosely with foil.

3) In same skillet, heat tomatoes with their oil 1 minute over medium heat. Add potatoes, green beans and 1⁄4 cup pesto; cook and stir 2 minutes or until heated through. Makes about 6 cups.

4) Serve cod over potato mixture topped with remaining 3 tablespoons pesto.

Try our Bowl & Basket Specialty 100% Greek extra virgin olive oil

Nutrition Facts (per serving - 1 filet, 1 cup potatoes, 1⁄2 tablespoon pesto): Calories: 348, Fat: 15g, Saturated Fat: 3g, Sodium: 462mg, Carbohydrates: 29g, Fiber: 5g, Sugars: 6g, Added Sugars: 0g, Protein: 24g

Plant Protectors bone health

Written by Kaysha Quiles, RDN

May is National Osteoporosis Awareness and Prevention Month and it’s important to understand the key nutrients needed to support bone health. Osteoporosis is a bone disease that affects men and women of all ethnicities and races, and can occur at any age when bone density and mass decrease in the body. This can also occur when the strength and structure of our bone changes. The human body contains 206 bones, making this the structure and foundation of who we are. For this reason, it’s crucial that we include plant protectors in our diets for our bones to continue to develop and grow stronger as we age. Let the plant protectors guide you in boosting your bones. “Bone”-appetit!

Grab Greens

Grab green when purchasing your produce! Dark leafy vegetables are packed with calcium and can help you meet your calcium needs for the day. The possibilities are endless when choosing dark leafy greens: kale, broccoli, spinach, bok choy and more! Head over to our produce department to check out our Wholesome Pantry organic salad blends that are packed with green goodness.

So Good, Soybeans

Studies show that dietary soy has a positive impact on bone strength, making this a must grab during your next grocery trip. Reach for products like edamame, tofu, and tempeh. Both protein and calcium can be found in your soy products, making it the perfect addition to one of your weekday meals.

Magnificent Mushrooms

This fabulous fungus is a powerful source of potassium, and for this reason it’s important to jazz up your dishes with no other than mushrooms! Potassium intake has been shown to decrease the risk of osteoporosis and can help with calcium loss from our bones. Raw mushrooms have more potassium so try adding them to your salads along with other foods that can boost your potassium intake. Not a fan of raw mushrooms? No worries! Crumble your mushrooms in a food processor and add them to your ground meat when making tacos or meat sauce.

Veggie Picadillo Tacos

6 servings 1 hour 20 minutes

Ingredients

• 24 ounces baby bella mushrooms, finely minced

• 1 green bell pepper, minced

• 1⁄2 medium onion, minced

• 1 large russet potato, peeled and diced into 1⁄4 cubes

• 1 packet mild salt-free or low-sodium taco seasoning

• Taco shells

Try our Wholesome Pantry™ Organic Baby Bella Mushrooms

Directions

1) Warm olive oil in large sauté pan or dutch oven over medium heat.

2) Sauté onions, bell pepper, and potatoes until potatoes have softened. Add minced mushrooms and continue cooking, stirring often, until mushrooms have softened.

3) Add 1 packet of spicy or mild taco seasoning along with 1⁄3 cup water. Simmer 2-3 minutes, stirring often, until thickened.

4) Serve with pre-crisped taco shells, and toppings for garnish.

Nutrition Facts (per serving): Calories: 102, Fat: 2g, Saturated Fat: 0.4g, Sodium: 52mg, Carbohydrates: 19g, Sugars: 3g, Protein: 5g, Potassium: 671mg

Sensational soy

Written by Jeni Mussallem, MS, CNS, LDN

Soy, a versatile legume, packs a powerful nutritional punch, making it a popular choice for health conscious individuals worldwide. Rich in protein, soy serves as a valuable meat substitute for vegetarians and vegans. A single cup of cooked soybeans provides approximately 29 grams of protein, comparable to many animal-based sources. This high protein content makes soy an excellent option for supporting muscle growth and repair.

Moreover, soy is a complete protein, containing all nine essential amino acids necessary for human health. These amino acids play vital roles in various bodily functions, including muscle development, immune support, and hormone regulation.

Beyond its protein content, soy boasts an array of other essential nutrients. It is a good source of fiber, aiding in digestion and promoting feelings of fullness, which can assist in weight management. Additionally, soy is rich in vitamins and minerals such as folate, potassium, magnesium, and iron. Furthermore, soy is renowned for its phytochemicals, particularly isoflavones, which exhibit antioxidant properties and may help reduce the risk of chronic diseases like heart disease and certain cancers.

Incorporating soy into a balanced diet offers numerous health benefits, making it a valuable addition to any meal plan. Whether enjoyed as tofu, tempeh, soy milk, or edamame, soy provides a nutrient-dense option for promoting overall well-being.

Ginger Tofu Veggie Stir Fry

Directions

Ingredients

• 1 tablespoon minced garlic

• 2 tablespoons ginger paste

• 1 tablespoon honey

• 1⁄4 cup chopped fresh cilantro

• 1⁄2 cup coconut aminos

• 1⁄4 cup rice vinegar

• 1⁄4 cup water

• 6 tablespoons avocado oil, divided

• 14 ounces extra firm tofu

• 2 cups sliced zucchini

• 2 cups shredded carrots

• 2 cups cooked Jasmine rice

• Salt and pepper to taste

• Optional: sliced green onions

1) Combine minced garlic, ginger paste, honey, cilantro, coconut aminos, rice vinegar and water in a blender or food processor until smooth.

2) Heat 3 tablespoons of avocado oil in a large skillet or work over medium heat. When hot, carefully add tofu plus 1⁄4 cup of stir fry sauce. Cook until tofu is golden brown and crispy. Cook tofu in batches to avoid crowding the pan. Once all tofu is cooked, remove heat and set aside.

3) Return pan to heat and add remaining avocado oil and repeat the stir fry process with zucchini and carrots, using the rest of the stir fry sauce. Sauté vegetables in sauce until crisp and tender, about 3-5 minutes.

4) Return tofu to the skillet and toss to combine. Serve over cooked jasmine rice, topped with chopped green onions.

Nutrition Facts (per serving): Calories: 360, Fat: 22g, Saturated Fat: 3g, Sodium: 474mg, Carbohydrates: 29g, Fiber: 2g, Sugars: 9g, Added Sugars: 4g, Protein: 12g, Potassium: 363mg

Tofu Poke Bowl

2 servings 40 minutes

Ingredients

• 8 ounces extra firm tofu

• 1 tablespoon avocado oil

• 1 cup cooked brown rice

• 1 cup cooked riced cauliflower

• 1 cup shaved red cabbage

• 2 tablespoons pickled ginger

• 1 cup sliced cucumbers

• 1⁄4 cup sliced radishes

• 1⁄2 tablespoon sriracha mayo

• 1 tablespoon coconut aminos

• 1 tablespoon sesame oil

• Optional garnish: black sesame seeds, white sesame seeds, sliced green onions

Try our Bowl & Basket Riced Cauliflower

Directions

1) Cut the tofu into 2” squares about 1⁄4 inch thick

2) Cook rice and cauliflower rice according to package instructions.

3) In a bowl, combine coconut aminos, sesame oil, and sriracha mayo. Add in the tofu and allow it to marinate for 30 minutes.

4) Heat the avocado oil in a pan over medium-high heat. Add the marinated tofu to the pan and cook for about 2-3 minutes on each side until it develops a golden-brown crust. Remove the pan from the heat.

5) Evenly distribute the tofu, brown rice, riced cauliflower, red cabbage, pickled ginger, sliced cucumber, and radishes between two bowls.

6) Garnish with sesame seeds and sliced green onions and enjoy.

Nutrition Facts (per serving): Calories: 320, Fat: 17g, Saturated Fat: 2g, Sodium: 224mg, Carbohydrates: 31g, Fiber: 3g, Sugars: 5g, Added Sugars: 0g, Protein: 13g, Potassium: 432mg

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Indulge in culinary innovation this season with Wholesome Pantry’s diverse product selections.

Elevate your culinary creations with our revitalized range of wholesome and organic ingredients, meticulously crafted to inspire your inner chef. Indulge in the creamy goodness of our nut butters, savor the freshness of our organic fruits and vegetables, and enjoy the convenience of our packaged salads.

Kick-start your mornings with our organic frozen breakfast bowls, offering a delicious and nutritious way to fuel your day. With our tagline “Food Set Free,” we invite you to break free from the ordinary and explore the endless possibilities of wholesome cooking.