The recipes provided in this publication can be found on the Recipe Shop at ShopRite com unless stated otherwise 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
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
Design, Editors & Content Contributors: Morgan Laugier-Neiser, RDN, LDN Susan Lang-Saponara, RDN Claudia Shore, RDN Haley Bencivengo, MS
Questions? Contact us at: NutritionTeam@ServeUpNutrition.com
Dear Reader,
As we mark the start of a new year, we hope 2026 brings you time for you. A time to reset, refresh and renew. A time to rediscover practices you love and that serve you. A time to embark on a new path for good health, joy and fun.
We’ve filled our pages with nourishing recipes plus tips to help you meet your wellness goals. Check out our seasonal foods page for finding flavorful produce in the wintertime. Looking to take care of your heart? Start with tips from our Don’t Skip a Beat article and then enjoy the numerous heart healthy recipes featured throughout our pages for Valentine’s Day and beyond. Curious about healthier game day options? Score big with some tasty snack recipes. Is eating better your goal? Look over our My Plate and Yes You Can pages for simple steps to help you succeed.
through the winter through the winter a taste of what’s in season
Delicata Squash
Its name comes from its delicate and thin, edible skin - Yes, it is edible! This winter squash is filled with vitamins A & C, which help to promote immunity and eyesight. Try it baked with maple syrup and cinnamon for a sweet taste or toss in olive oil and spices for a savory taste
Avocados
Avocados are native to Mexico and Central America. They are rich in unsaturated fatty acids and fiber, which both promote a healthy heart.
Carrots
Looking to add some extra crunch to your meals or snacks? Carrots are a perfect addition. Just wash them under cool water and they are all good to go!
Beets
Most often known for their rich ruby color, beets also come in a beautiful golden yellow hue Their greens can be eaten too! Beets can support heart health and reduce inflammation. To roast: wash, drizzle with olive oil, & wrap in foil. Bake at 400 degrees for 45-60 minutes. They're done when they are fork-tender.
Cauliflower
Cauliflower is a cruciferous vegetable rich in vitamin C and fiber. Try roasting with olive oil, garlic powder and a sprinkle of parmesan cheese or add “riced” cauliflower to mashed potatoes or pasta dishes to reduce the carbohydrate and calorie content while increasing vitamins & minerals.
Navel Oranges
Oranges are bursting with antioxidants like vitamin C and beta carotene, which our body converts to vitamin A Both vitamins A and C support our immune system. Enjoy an orange as an energizing snack, add a slice to a warm cup of tea; or juice an orange, mix with a dash of lower-sodium soy sauce and fresh ginger for a marinade perfect for baked fish. Garnish with fresh orange slices for a zesty dish.
with
nutrition team Have some fun...
the
Our recipe book features recipes that include beans, so we’ve hidden beans throughout these pages!
Have some fun as you read along and see how many smiling beans you can find!
Be sure to count this one!
Total Beans: 13
Don’t Skip a Beat Don’t Skip a Beat
simple steps to a healthier heart simple steps to a healthier heart
By Haley Bencivengo, MS
Skip the Salt Choose Healthy Fats
Why cut back?
Too much sodium can increase blood pressure which can strain the heart.
Where is it found?
Processed foods, canned goods, deli meats, and restaurant meals.
How to cut back?
Cook more at home, use herbs, spices, and citrus, rinse canned foods, and check nutrition labels.
What fats are best?
Unsaturated fats are heart friendly. Where are they found?
They are mainly found in plants & seafood, like avocados, nuts, seeds, olive oil, sardines and salmon. Which to cut back on?
Avoid trans fats and limit saturated fats, which are often overconsumed.
Fill Up on Fiber Dial Down Added Sugar
How does fiber benefit the heart?
It lowers cholesterol, reduces blood pressure, and helps control blood glucose levels.
14 5 oz canned, no-salt-added, diced tomatoes (undrained)
1/4 cup finely chopped onion
1 tsp sugar
1 tsp ancho chile powder
2 medium garlic cloves (minced)
1/4 tsp salt
2 6-inch corn tortillas (cut into 1/4-inch-wide strips)
1 6-inch corn tortilla (torn into pieces)
2 to 4 tbsp snipped, fresh cilantro
1/4 cup finely chopped avocado
1/4 medium red bell pepper (cut into matchstick-size strips)
Directions
tortillas for a whole wheat wrap for some added fiber!
1.In a 3-4 1/2-quart round or oval slow cooker, stir together the chicken, corn, broth, tomatoes (with liquid), onion, sugar, ancho powder, garlic, and salt. Cook, covered, on low for 6 to 8 hours or on high for 3 to 4 hours
2.Meanwhile, preheat the oven to 350 degrees F.
3 Arrange the tortilla strips in a single layer on a baking sheet Bake for 8 to 10 minutes, or until crisp. Transfer the baking sheet to a cooling rack. Let the strips stand for about 15 minutes, or until cool. Transfer to an airtight container and set aside.
4.When the soup is ready, transfer 1 cup to a food processor or blender. Stir in the tortilla pieces. Let the mixture stand for 1 minute so the tortilla pieces soften. Process until smooth. Stir the mixture into the soup Stir in the cilantro
5.Ladle the soup into bowls. Sprinkle with the avocado, bell pepper, and reserved baked tortilla strips.
Recipe sourced from the American Heart Association
Greek Frittata with Spinach, Goat Cheese & Roasted Red Bell Peppers
Ingredients
4 large eggs
4 large egg whites
1/3 cup low-fat milk
1/2 tsp dried oregano
1/4 tsp salt
1/4 tsp pepper
10 oz frozen chopped spinach, thawed, drained, and squeezed until very dry
1/2 cup roasted red bell peppers, drained, patted dry, and chopped
3 oz soft goat cheese, crumbled
2 small thinly sliced green onions
Directions
1.Lightly spray the slow cooker with cooking spray.
2.In a large bowl, whisk together the eggs, egg whites, milk, oregano, salt, and pepper. Stir in the remaining ingredients. Pour into the slow cooker.
3 Cook, covered, on low for 2 1/2 to 3 hours, or until set (the frittata doesn’t jiggle when the slow cooker is gently shaken). Using a wide spatula, gently lift the frittata out of the slow cooker Transfer to a cutting board. Let stand for 5 minutes before slicing.
Recipe sourced from the American Heart Association
Bowl and Basket roasted red peppers are packed with Vitamins A and C, which can support eye health and immunity!
These recipes are filled with heart healthy fats, fiber, vitamins A and C, keeping game day snacking heart-healthy and immune supporting! Check out the high protein BBQ “wing” recipe that’s low in sodium and added sugars. Whether you’re hosting or visiting with family and friends, they’re crowd pleasers, and perfect for sharing. As you root on your favorite team, go ahead, and snack on!
Buffalo White Bean
Hummus with Oven
Baked Sweet Potato Chips
Ingredients
Cooking spray
2 medium sweet potatoes, thinly sliced
6 servings 35 minutes
1 tbsp canola oil and 1 tbsp canola oil, divided use 1/4 tsp pepper
1 15.5oz can no-salt-added cannellini beans, rinsed and drained
2 tbsp water
1 tbsp red hot-pepper sauce and 1 tbsp red hot-pepper sauce, divided use
Directions
1.Preheat the oven to 400°F. Line two large baking sheets with aluminum foil Lightly spray with cooking spray
2.In a large bowl, stir together the potatoes, 1 tbsp oil and the pepper.
3 Arrange the potatoes in a single layer on the baking sheets
4.Bake for 20 minutes, or until just beginning to brown. Turn off the oven. Let the chips stand in the oven for 10 minutes to continue to crisp. Transfer the chips to a bowl. Let cool slightly.
5.Meanwhile, in a food processor or blender, process the beans, water, 1 tbsp hot sauce, and remaining 1 tbsp oil for 30 seconds to 1 minute, or until the mixture is smooth. Transfer to a medium bowl.
6 Stir in the remaining 1 tbsp hot sauce
7.Serve with the sweet potato chips.
Recipe sourced from the American Heart Association
Dietitian Tip: Serve with celery, carrots, cucumbers and pepper slices for extra crunch, fiber a
3 medium sweet potatoes, peeled and thinly sliced into 1/4-inch thick rounds
1 tbsp olive oil
1 1/2 tsp paprika
1 tsp chili powder
1 tsp garlic powder
1/3 cup no-salt-added black beans, rinsed and drained
1/3 cup low-fat shredded cheddar cheese
1/3 cup chopped tomato or 1/3 cup canned no-salt-added diced tomatoes, rinsed & drained
1/3 cup chopped avocado
Directions
6 servings 20 minutes
This pantry staple can be stirred into soups & chilis, or added to salads & sandwiches.
1. Preheat the oven to 425°F. Line two medium baking pans with aluminum foil. Lightly spray the foil with cooking spray.
2.In a large bowl, toss together the sweet potatoes, oil, paprika, chili powder, and garlic powder. Spread the sweet potato mixture in a single layer in the baking pans
3.Bake for 10 minutes. Using a spatula, turn over the sweet potatoes. Bake for 5 to 10 minutes, or until crisp
4.Remove the pans from the oven. Sprinkle the beans and cheddar cheese over the sweet potatoes. Bake for 2 minutes, or until the cheese melts.
Try Primal Kitchen Classic Unsweetened BBQ Sauce for a low-sodium option!
Scan QR code for recipe
Saucy Boneless Chicken “Wings” with Cherry BBQ Sauce
Dine in
on Valentine’s Day
By Claudia Shore, RDN
Avocado & Shrimp Salad
Ingredients
2 tbsp fat-free plain Greek yogurt
2 tsp canola oil
3 tsp lime juice
1/4 tsp pepper, freshly ground preferred 1/8 tsp salt
Looking for elevated flavors while taking care of the hearts of the ones you love? The following recipes will nourish your loved ones and are bursting with heart healthy fats, antioxidants and a touch of sweet flavor. Dine in and enjoy a lovely meal. Set the table with linens, flowers, candles and sweet notes for everyone! Let us do the cooking for you. These shrimp are recipe-ready!
4 servings 20 minutes
1 lb large cooked, peeled shrimp, tails discarded and chopped
1 small apple, finely diced
1 1/2 cups finely chopped celery (about 3 stalks)
1/2 cup chopped fresh cilantro
1/4 cup chopped green onion
1 medium avocado, diced
4 large Bibb lettuce leaves (optional, for serving)
Directions
1 Prepare the dressing: In a large bowl, whisk together the yogurt, oil, lime juice, pepper, and salt until combined.
2 Combine ingredients: Stir in the chopped shrimp, diced apple, finely chopped celery, cilantro, and green onion.
3.Add avocado: Gently stir in the diced avocado just before serving to avoid crushing it.
4.Serve: The salad can be served immediately or refrigerated to serve cold. Spoon the mixture into the Bibb lettuce leaves if desired.
Recipe sourced from the American Heart Association
This heart healthy, protein-packed salmon pairs perfectly with roasted red potatoes & asparagus.
Looking to turn this meal into a Surf & Turf?
When choosing a red meat, loin is a leaner cut. Think Sirloin & Tenderloin, and a small portion is key!
Directions
1 Preheat the oven to 400°F Season salmon with olive oil, lemon juice, and salt and pepper Place on a parchment lined baking sheet and bake for about 15 minutes until the fish is opaque. Broil for 1-2 additional minutes if desired
2.In a small saucepan over medium low heat, add blueberries, water, apple cider vinegar, shallot, and garlic. Stir together and gently mash the blueberries. Continue stirring until the sauce thickens. Add beets and stir together until combined.
3.Plate salmon, top with blueberry beet sauce and fresh mint.
Recipe sourced from Love Beets and is an American Heart Association Heart-Check Certified Recipe
Prepare the night before and send your loved ones off with a heart healthy snack boost for their day.
Scan for Recipe Here
The Plate Method
Healthy Eating Simplified
By Susan Lang-Saponara, RDN
The plate method can help to guide you in putting together meals and snacks to meet your body’s needs. To get started on your healthy plate, simply choose foods from each part of the plate using the ratios pictured below.
Let’s look at the food groups & ratios:
Fruits & Veggies
1/2 Plate
Whole Grains &
1/4 Plate
Colorful and naturally sweet, these foods nourish in a big way. Like their veggie counterparts, each color has unique antioxidants and nutrients. So, crunch on the rainbow!
Non-starchy varieties give you the most nutrients per bite overall. Low in calories, and high in water and nutrients, aim to eat more of these superstars than fruit
When you eat the whole grain instead of a refined one, or enjoy starchy veggies like sweet potatoes, peas, black beans, lentils, etc, you get important nutrients and more fiber to help your body and microbiome (the good bugs inside of you).
1/2 a banana is a serving
1/4 Plate
When looking for the most protein per bite, look for the leanest choices: those with less fat and no added sugars Take note, animal proteins have no natural fiber. Make sure to mix in plant proteins like lentils, chickpeas, black beans, etc This yields a better fiber to protein ratio, important for overall wellness.
Eating this way helps to avoid excess intake while still getting needed nutrients. Of course everyone is different; some may need different ratios or multiple plates to meet their needs. At your ShopRite of Flemington, Clinton, Bethlehem & Yardley, we have dietitians that can meet with you free of charge For your health and wellness needs, call any of the above stores to schedule your appointment.
White Chicken & Lentil Chili
Ingredients
2 lbs whole red lentils, cooked
8 cups low-sodium chicken stock
2 tbsp canola oil
2 cups poblano peppers, seeded and medium diced
1 cup yellow onion, small diced
1 cup sundried tomatoes, roughly chopped
1/4 cup garlic, minced
2 tbsp cumin
1 tbsp coriander, ground
1 1/2 tsp smoked paprika
2 lbs cooked, shredded chicken
1 1/2 cups frozen corn kernels
2 tbsp white wine vinegar
1/2 cup cilantro, minced
1/3 cup no-salt-added black beans, rinsed and drained
1/3 cup low-fat shredded cheddar cheese
1/3 cup chopped or diced tomato, rinsed and drained
1/3 cup chopped avocado
Directions
1.In a food processor/blender, blend 1 lb of lentils with 4 cups chicken stock and set aside.
2 Heat oil in a large heavy bottom stock pot over medium heat
3.Add peppers, onion, tomatoes, and garlic to the oil and sauté until onions are translucent.
4.Add cumin, coriander, and paprika and cook for an additional 1 minute.
5.Add remaining 4 cups stock and pureed lentils and bring to a boil.
6.Reduce to a simmer and cook uncovered for 30 minutes.
7 Fold in the cooked, shredded chicken, remaining lentils, corn and vinegar
8.Cook for an additional 5 minutes.
9 Stir in cilantro just before serving
10.Enjoy hot and with optional plain Greek yogurt/sour cream, sliced avocado or lime wedges.
Recipe sourced from lentils.org
Nutrition (per 2 cup serving): Calories: 330, Total fat: 9g, Saturated fat: 1.5g, Sodium: 470mg, Carbohydrates: 30g, Fiber: 10g, Protein: 31g 7g of fiber in just 1/4 cup!
1. Cook barley as label directs until just tender; drain and rinse with cold water.
2. In large bowl, whisk together garlic, oil, vinegar, mustard, honey, salt and pepper. Add radishes, carrots, snap peas, kale and barley
3. Toss until well combined.
4 Serve salad sprinkled with chèvre
Roasted Beet Salad
Ingredients
4 medium red beets
2 cups packed chopped stemmed kale
1 cup canned chickpeas, drained and rinsed
3 tbsp olive oil, divided
2 tbsp fresh lemon juice
1 medium avocado, peeled, pitted and thinly sliced
1/4 cup crumbled plant-based feta-style cheese
1/4 cup roasted salted cashews
1 tbsp chopped fresh chives
Directions
1.Preheat oven to 425°. Wrap each beet in foil; place directly on oven rack and roast 1 hour or until tender Let beets cool completely; remove foil Carefully peel beets; cut into 1 1/2-inch pieces
2.In large bowl, toss kale, chickpeas and 2 tablespoons oil; spread into even layer on rimmed baking pan. Roast kale mixture 15 minutes or until golden brown, stirring once.
3.In large bowl, whisk lemon juice, 1/4 tsp each kosher salt and pepper and remaining 1 tbsp oil: fold in beets and kale mixture. Makes about 5 cups.
Looking for a heart-healthy time saver? Try Wholesome
Yes, you Can!
Busting Canned Food Myths
By Morgan Laugier-Neiser, RDN, LDN
Canned food gets a bad rap. But is that reputation all it’s cracked up to be? The short answer is no.
Canned food is the misunderstood cousin of fresh and frozen foods. Myths have been circulating about these foods for as long as I can remember, so allow me to explain how these foods can be a nutritious (and budgetfriendly) part of your diet.
Canned foods are not as nutritious Myth:
Canned fruits and vegetables provide similar nutrition when compared to their fresh and frozen counterparts. They can play a key role in helping Americans to meet their daily recommended intakes of 2 cups of fruit and 3 cups of vegetables a day.
Some canned foods can even be MORE nutritious- for example, canned tomatoes have more of the antioxidant lycopene, and the canning process can increase the solubility of fiber in some vegetables, making them more impactful.
Canned foods are full of preservatives Myth:
Canned foods do not need preservatives to last, and most do not contain preservatives at all.
Canned foods are high in sugar and sodium Myth: If you’re unable to purchase a low-sodium or unsweetened variety, rinsing your canned fruits and vegetables can significantly reduce the sodium and sugar - by as much as 40%!
Source: Canned Food Alliance
Many canned foods are available in low-sodium or no-salt-added varieties. From tomato sauce and beans to tuna and corn, you can find lower-sodium options throughout the aisles. Similarly, you can find many no-sugar-added or unsweetened canned fruits.
Check out the following recipes using canned fruits and vegetables!
Dietitian Tip!
Quinoa, Black Bean & Sweet Potato Cakes
Ingredients
1 can low sodium black beans, drained and rinsed
2 cups sweet potatoes, peeled and grated
1 cup quinoa, cooked
1 tbsp Goya salsita chipotle chile sauce
1 tsp ground cumin
1 tsp Goya adobo light (50% less sodium), or to taste
2 tsp minced garlic
2 green onions, sliced
1/2 cup cilantro, chopped
2 large eggs
1 cup no salt added breadcrumbs
Directions
1.Preheat oven to 400 °F.
2.Mash half of beans in large bowl; mix in remaining beans, sweet potatoes, quinoa, salsita, cumin, adobo, garlic, green onions, cilantro, eggs and bread crumbs.
3 Form mixture into patties about 3/4” thick and place on lightly oiled baking sheet.
4.Bake until each patty is lightly golden brown on both sides, about 8-12 minutes per side. Serve over wilted greens.
Recipe sourced from goya com
One serving of this recipe provides 60% of your daily need for Vitamin A and is an excellent source of vitamin C, calcium, and iron!
Wholesome Pantry organic black beans are low in sodium and high in fiber, making them a heart-healthy choice!
1. Heat the olive oil in a large soup pot over medium-high heat. Add the onion and sauté 2-3 minutes or until the onions turn clear. Add the ground turkey and cook for 5-7 minutes until the turkey browns. Add the cabbage and cook for an additional 4 minutes.
2 Add all remaining ingredients, except for the brown rice Simmer for 7 minutes Bring the soup to a boil; add the brown rice. Reduce the heat to a simmer and cover the pot for 5 minutes.
Recipe sourced from diabetesfoodhub.org
Bowl & Basket no salt added crushed tomatoes are packed with lycopene, an antioxidant that supports a healthy heart!
Wholesome Pantry organic sliced peaches contain fiber and vitamin C, both important in immune health and keeping those winter colds at bay!
Short on time? Try one of these
New Year,
Book
Claudia Shore, RDN
ShopRite of Clinton Claudia.Shore@wakefern.com
Morgan Laugier-Neiser, RD, LDN
ShopRite of Bethlehem Morgan Laugier-Neiser@wakefern com
Susan Lang-Saponara, RDN
ShopRite of Flemington Susan.Langsaponara@wakefern.com
Haley Bencivengo, MS
hat to Expect
| Initial: 60 min / Follow-Up: 30 min |
Nutrition assessment to evaluate your health and wellness priorities.
Create goals to improve your health. Walk the aisles to find foods to meet your individual needs.
Consultation topics may include but are not limited to: diabetes management, heart health, weight management, food allergies/intolerances, and more.
ShopRite of Yardley
Haley.Bencivengo@wakefern.com
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