Affordable Nutrition in a Can!

Just because some of your favorite summertime foods aren’t in season doesn’t mean your diet has to
hibernate this winter. Delicious foods that are full of nutrition are waiting for you in the canned foods aisle.
Check out these healthy eating ideas for canned foods and don’t forget to stock up this week at our 40th
Anniversary Can Can Sale!

Beans
Talk about a nutritional bang for your buck! Canned beans are loaded with protein, fiber, and essential
vitamins and minerals. You can make them the star of your meal or a simple side dish. Here are a few ideas:

• Top a mixed green salad with chick peas, cannellini beans or kidney beans.
• In a food processor, blend chick peas, lemon juice, garlic, parsley and olive oil to make a delicious
  bean dip to serve with fresh vegetables
  
• Make a vegetarian chili with a mixture of your favorite beans. Try black beans, pinto beans, and
  kidney beans.
  

What to look for: No-salt-added or low-sodium varieties (or simply drain and rinse canned beans to remove
about 40% of the sodium)
Try: ShopRite beans, ShopRite Organic beans, Goya low sodium varieties

Fish
Canned fish is a low-cost way to get some heart-healthy nutrition into your diet. The American Heart
Association recommends eating fish at least twice a week because it’s a good source of protein and low in
saturated fat. Fatty fish, including trout, sardines, tuna, and salmon, are also high in omega-3 fatty acids,
which may reduce the risk of heart disease. Here are a few ideas:

• Tuna salad with a twist: Add chopped fresh parsley, lemon juice, capers and a drizzle of olive oil to
  canned tuna. Serve over a mixed green salad or with whole grain bread.
  
• Salmon salad sandwich: add diced celery, onion and light mayonnaise to canned salmon for a
  delicious sandwich.
  

What to look for: Canned fish packed in water, reduced sodium versions if available
Try: ShopRite Albacore Tuna in water, Chicken of the Sea Chunk Light in water 50% less sodium, Bumble
Bee Wild Alaskan Pink Salmon

Fruits and Vegetables
You don’t have to sacrifice flavor or texture when using canned fruits and vegetables. Here are some great
ideas for adding more canned fruits and vegetables to your diet:

• Add canned artichoke hearts in water to pasta dishes or salads
  
• Sauté canned spinach with garlic and olive oil for a simple side dish
  
• Fold a few spoonfuls of canned pumpkin into tomato soup for extra flavor and texture
  
• Use canned peaches as a topping for low-fat ice cream or yogurt, a smoothie ingredient or as a snack
  on their own
  

What to look for: No-sugar-added canned fruit, no-salt-added or reduced sodium vegetables (or simply drain
and rinse), fruit packed in its own juices
Try: ShopRite canned peaches in pear juice, ShopRite no salt added vegetables, Rienzi canned artichoke
hearts.