Here are five summer whites that are all easy to enjoy and pair well with the warm-weather dishes I love — fresh produce, lighter grilled fishes and meats. They’re easy on the wallet, too! –Gregory Dal Piaz, Snooth.com

2007 Beyond Sauvignon Blanc, Buitenverwachting, South Africa
South African Sauvignon Blancs offer a good balance between the lean, mineral styles popular in France and their more intensely fruity and chili-laced cousins. Sure, the winery name is complicated, but this wine has a pure, refreshing fruit flavor.
Price: $10
Suggested food pairings: lighter fish dishes (try it with sushi!), pasta and veggies, avocados

Echeverria Chardonnay, Chile
In summer, unoaked Chardonnays give buttery flavor without the richness that might be too heavy for hotter days. South America is becoming a great source of budget-friendly whites, and the unwooded Chardonnay from Chile’s Echeverria vineyards is no exception. The bottle bursts with a fine blend of crisp, subtle fruit tones.
Price: $10
Suggested food pairings: richer fish dishes, pork, fruity olive oils (drizzled over grilled meats and veggies)

Dry Creek Chenin Blanc, California
This wine, one of my long-time favorite domestic whites, is on the lighter side and sports pineapple and passion fruit flavors. Its modest alcohol levels won’t leave you feeling dizzy in the summer heat either! Enjoy it on its own or as the start to a pitcher of white sangria.
Price tag: $10
Suggested food pairings: spicy grilled chicken or fish, curries

Clean Slate Riesling, Germany
Riesling grapes produce a surprisingly broad range of wines, from bone-dry Trockens to decadently sweet Eiswein. The flavors in this Clean Slate version add just a touch of sweetness and accentuate the contrast between its light mineral tones and rich lime and peach fruits.
Price tag: $9
Suggested food pairings: spicy dishes (try it with your favorite Thai takeout), salsa, salads that combine fruits and chiles

Col Vetoraz Prosecco, Italy
I couldn’t imagine going a whole summer without a bubbly Prosecco! These are soft, easy wines meant for celebrating life, and the Col Vetoraz, with its drier floral style, is one of my favorites. Around my house, Prosecco is a standard brunch wine as well as a versatile cocktail-hour choice. Its relatively low alcohol content – usually around 11 percent – won’t dull the senses either.
Price tag: $18
Suggested food pairings: summer salads, heirloom tomatoes, brunch
MORE IDEAS: Check out my favorite summer drink mixes featuring Prosecco.

Wine Glossary:
Tannin – Bitter or astringent flavor from the grape skins, seeds and stems
Unwooded/Unoaked – Wine that is not fermented in a wooden (usually oak) barrel, which gives it a nutty flavor
Mineral – Earthy or smoky scents and flavors
Acidity – Tart, sometimes sour, flavor that varies in strength depending on the type of grape used

Gregory Dal Piaz, community manager at Snooth.com, has worked in the food and wine world for more than two decades. Check out the Snooth.com forums to read his reviews, wine musings and join the discussion.

The Nutritional Benefits
Both canned tuna and salmon (packed in water) are high in protein and many energy-boosting B-vitamins. Two ounces (or 1/4 cup) of canned tuna contains 50 calories, 0.5 grams of fat and is carb-free. Tuna and salmon are also packed with selenium, a trace mineral that helps keep the body in top working order. (You can get 64% of your daily needs in one 2-ounce serving.) It’s still unclear the role selenium plays in cancer prevention, but you may see the name popping in and out of the news as new studies are published.

Both tuna and salmon are high in omega-3 fats, which are trumpeted for their heart-healthy benefits as well as contributions to growth and brain function. Try getting 4 to 5 ounces, twice a week, and choose chunk light tuna, which studies show have lower mercury levels.

Canned Fish Ideas
Canned tuna or fish is a hot commodity in my house, so we always have plenty on hand. And when cans run for less than $3 a pop, they’re a thrifty protein choice. Here are some ways I’ve used the canned stuff successfully:

• Tossed with pasta and tomato sauce
• Mixed in a green salad with romaine lettuce, tomatoes and radishes
• Formed into salmon cakes, cooked in the pan and finished in the oven
• In a tuna casserole

When I went searching for more recipes to try, I came across a Peruvian Canned Tuna Ceviche (a.k.a. Ceviche De Atun). Of course, the title made me click on it — it does look tasty: a mix of jalapeno, onions, lime juice and cilantro. I haven’t tried it yet, but if you do, let me know what you think.

Recipes to try:
• Tuna Pomodoro
• Healthy Homestyle Tuna Casserole
• The EatingWell Tuna Melt
• Peruvian Canned Tuna Ceviche
• Easy Salmon Cakes
• Nouveau Nicoise
• Chopped Salad Al Tonno

TELL US: What’s your trick for kicking up canned fish?

#1: Non-Fat, Plain Greek Yogurt
Cost: $1 per 6-ounce container
Greek yogurt has a thicker texture and tangier flavor than regular yogurt — and that’s a good thing! It’s also is high in calcium, probiotics and contains no added sugar. Enjoy it with fresh fruit, added to smoothies or to replace half the mayo in any recipe. I use it instead of sour cream on baked potatoes and tacos. I like the Fage brand, which you can find in most grocery stores; Trader Joe’s has their own brand as well. Buy in larger sizes (which will cost more), to get more yogurt for your buck.

#2: Whole Grain Pasta
Cost: $2.29 per pound
Every cook has pasta in the cupboard for quick weeknight meals. Whole-grain versions have the same calories as refined “white” pasta, but more fiber, protein and vitamins. You can feed 4 to 6 people with a pound of pasta (as long as you follow the serving sizes!), so it’s an excellent, budget-friendly option. If you’re not quite ready for whole-grain pasta, you may also like Barilla Plus, a whole grain blend with great texture and a milder flavor than whole wheat.

#3: Bananas
Cost: $0.39 each
You can’t beat a healthy snack that costs less than 50 cents! A medium banana has about 100 calories, 3 grams of fiber as well as potassium and vitamin B6. Best of all, bananas are easy to transport (and come in their own sterile package). Add sliced pieces to cereal, oatmeal or a peanut butter sandwich for a more substantial meal. Apples and oranges — our other favorite, classic fruits — carry a similar price tag when they’re in season.

#4: Brown Rice
Cost: $1.40 per pound
Like whole-grain pastas, brown rice has the same calories but more nutrients than the white variety — and you can take advantage of that for only a small price difference (about $0.03 more per ounce). I use rice for stir-fries, burritos and cold veggie and rice salads. A little goes a long way -– 1/3 cup dry rice cooks up to 1 cup.

#5: Frozen Peas
Cost: $2.19 per pound
Peas are nutrient-rich legumes. One cup has 6 grams of fiber, 7 grams of protein and more than half a days worth of vitamin A — all for only 100 calories. Frozen peas are a lot more convenient than shelling your own; plus, they keep for months and you can quickly add them to a variety of meals. I toss them into soups, salads, rice and pasta dishes to add some flavor, texture and fresh green color.

#6: Almonds
Cost: $0.33-$1 per ounce
Nuts may have a reputation for being pricey but as you can see, they are actually very budget-friendly – especially when you consider that 1 ounce is a proper portion for a snack (that’s about 22 almonds). Almonds are a great source of heart healthy unsaturated fat, vitamin E and protein. So enjoy them – just do so in moderation.

#7: Eggs
Cost: $2-3 per dozen
Eggs are not only a terrific source of protein; they also contain omega-3 fats and vitamin B-12 for energy production. And no, they’re not just for breakfast –- I like to whip up omelets, quiche or frittatas for easy, affordable weeknight dinners. A plain, hard-boiled egg makes a fast and filling snack, too.

#8: Sweet potatoes
Cost: $1 each
Did you know a medium baked sweet potato has almost 40% of you daily vitamin C needs and over 400% of your daily vitamin A? Yeah, these babies are superstars. The bright orange color tells you that they are chock-full of beta-carotene — the antioxidant that helps protect cells from cancer or aging. Baked, roasted, boiled, mashed or even grilled, I love them anyway I can get them.

#9: Canned Beans
Cost: $1 per 15.5-ounce can
If you read Toby’s post on the benefits of beans, then you already know how nutritious they are. They’re also affordable, convenient and last in your pantry for up to a year. Just make sure to always rinse and drain them well before adding to soups, stews, salads and rice or pasta dishes — otherwise you’re keeping unnecessary sodium. (P.S.: Buying dried beans in bulk is even cheaper.)

#10: Broccoli
Cost: $2.50-3 per bunch
One cup of broccoli has only 30 calories and more vitamin C than an orange (it’s true!). Raw, steamed, stir-fried or roasted, broccoli takes on very different flavors, so experiment and see which you like the best (we do a lot of roasted broccoli in our house). Buy the bunch broccoli instead of the crowns; the stalks have a ton of flavor and you get more for your money. Add chopped stalks to stir-fry or shred them to make your own broccoli slaw.

TELL US: What’s another low-cost, healthy favorite that’s always in your shopping cart?

Dishes To Start With
If you’re not already an old pro, start out with a few of these freezer-friendly classics:

• Sloppy Joe Filler
• Meat or Veggie Chili
• Squash Casserole
• Lasagna
• Meatballs

Tomato or BBQ sauces and soups such as minestrone or corn chowder are great for large batch cooking, too. Divide in them in small, freezer-safe containers and defrost when needed. Use the stove top or microwave to thaw them out.

Freezing stock in small batches is also a big money saver. At $2 to $4 a pop, those canned or boxed stocks can start to get pricey. Here’s a tip: for freezing a single-portion of stock, use muffin tins. Dana taught me to freeze pesto sauce in ice cube trays. Once they’ve frozen, you just pop the cubes out of the freezer trays and store in freezer-friendly bags or containers.

Don’t Forget the Sweets
Freshly baked brownies and muffins work in the freezer. Prepare raw cookie dough and freeze it in a roll for easy slicing. You can also spoon chocolate chip cookie dough onto parchment paper and freeze it; then place the pieces in a freezer bag.

Before You Freeze
Now, freezing cooked foods isn’t as simple as spooning it into a container and popping it in the freezer. Before storing your dishes, proper cooling is a must. Never put hot food in the freezer — it will raise your freezer’s temperature (and melt your ice cream); the center of the dish will not cool quickly enough and that leaves time for food to spoil. One way to avoid this is to divide food into smaller quantities.

Portion It Out
Think about what you’ll need the frozen food for. Are you going to reheat for a family of 4 or just make yourself a quick meal? Choose airtight contains that are designed for freezer storage and pre-determine the size you need. Using containers that are less than 1 quart, if possible. Freezer bags are great space-saver since they can easily stack up. Always date and label containers, too — that way you won’t chisel pull something from the back of the freezer later and wonder where it came from. Typically, frozen foods last about 3 months.

Reheat It Up!
Caution: Do not defrost on the countertop! That’s an open invitation for bacteria to come party on your food and a potential for disaster (who wants to poison their dinner guests?). Place frozen food in fridge the night before or use the microwave.

Once you’ve defrosted a frozen dish, do not refreeze! Again, it’s a bacteria thing — bacteria can get into food when handled and defrosted and they aren’t killed by freezer temperatures. Once food is defrosted, eat within several days or throw it out.

Need more ideas? Our sister site, Recipezaar.com, is all over the “Once-A-Month Cooking” trend; they have more than 1,600 recipe ideas — that should be enough to last you, well, almost a lifetime!

What is Meatless Monday?
This national campaign was crafted to help us put more fruits, veggies and whole grains back in our diet. In 2003, the each person in the U.S. was eating 222 pounds of meat per year — almost double the recommendations. Unfortunately, too much meat increases your saturated fat and cholesterol intake, which, in turn, increases the risk of many diseases.

About 22% of Americans get the recommended 5 to 9 fruits and vegetable servings per day, but it’s typically starchy corn or potatoes day after day — not an assortment of brightly colored veggies. By lowering your meat intake once a week, you can also reduce your diet’s environmental impact (animal-based foods take more resources to create).

The Guidelines
To start, the guidelines say that less than 7% of your daily calories should come from saturated fat and 300 mg or less from cholesterol. To stick to that, you wouldn’t want red meat, pork, chicken, turkey and any high-fat dairy (whole milk or cheese) on your Monday menu. Limit eggs to 1 per day. This isn’t a no-protein initiative though; fish and seafood high in omega-3 fats — such as tuna and salmon — are encouraged since they help lower cholesterol. Low-fat dairy such as 1% or fat-free milk, low fat cheese or yogurt are also good.

Balancing Your Proteins
Remember, protein is found in plant foods too — you just need to know where to get it. Beans, peas, lentils and whole grains contain protein. Combining foods such as rice and beans produces the same protein quality as a piece of chicken — just without all the cholesterol and saturated fat. Like I just said above, fish is another great protein to put on your plate.

A Month of Meatless Mondays
Maybe you’re not ready to go whole-hog (okay, that phrase doesn’t work here) but try it for a month. Here are 4 balanced menus of all-day meatless eating:

Week 1
• Breakfast: A bowl of whole-grain cereal with milk, topped with fresh fruit
• Lunch: Romaine Salad with Orange, Feta and Beans with a whole-wheat roll
• Mid-afternoon snack: Low- or non-fat yogurt
• Dinner: Portobello Mushroom Burgers with a side of Sweet Potatoes and Celery Root Fries

Week 2
• Breakfast: Blueberry Buckwheat Pancakes with 4 ounces of orange juice
• Lunch: Good ol’ peanut butter and jelly on whole-wheat bread, followed by a glass of low-fat milk and an apple
• Mid-afternoon snack: Fresh vegetable medley (carrots, broccoli florets, peppers) dipped in 2 tablespoons of low-fat ranch dressing
• Dinner: Miso-Glazed Scallops with Soba Noodles with Garlic Sautéed Spinach

Week 3
• Breakfast: Vanilla Spice Oatmeal
• Lunch: Peanut Tofu Wrap, followed by an orange
• Mid-afternoon snack: Walnut and Dried Cherry Bar
• Dinner: Salad Presto with a bowl of Vegetarian Chili

Week 4
• Breakfast:Herbed Egg White Omelet with 1 slice of whole-wheat bread topped with 1 teaspoon of jam
• Lunch: Vegetarian Reuben Sandwich with 1 cup mixed berries for dessert
• Mid-afternoon snack: A handful of almonds
• Dinner:Honey Broiled Salmon with a side of Rice and Black Bean Pilaf and Orange-Scented Broccoli and Cauliflower

Try Different Beans
Yes, black beans, chickpeas, kidney beans, pink and pinto beans are available on most store shelves or in many chili, soup or salad recipes. Think beyond the basics, though. Try experimenting with adzuki, navy, anasazi and Great Northern beans. If you see an unfamiliar bean at your health food store, grab it and search online for prep ideas. You never know what little gem you’ll find — or what new nutrients you’ll add to your diet.

The Nutrition Facts
Speaking of nutrients, these little guys are healthy powerhouses. Beans are legumes (along with peas and lentils) and an important complex carbohydrate, which your brain uses for energy. A half cup of canned or home-cooked black beans has about 114 calories and 7.5 grams of protein. There isn’t any noteworthy calorie difference between canned and cooked dry beans, so you can use them interchangeably. Just beware of flavored, canned beans that have added fat from pork or other meats — or any beans that are refried. Always rinse your canned beans before using them, too; that helps wash away extra sodium you don’t want or need.

Now for the other goodies: beans an excellent source of fiber — they have about 7.5 grams per 1/2 cup serving. We all know extra fiber in a meal helps you feel fuller faster and longer (keeping you from being hungry or overeating), and many people don’t get enough fiber in their diets. Better still, fiber lowers colon cancer risks, helps lower cholesterol and makes for a healthy digestive system.

Because they’re plant-based, beans have no cholesterol, saturated and trans fat — making them a good idea for folks at risk for heart disease. If you’re one of those people, try trading meat for a plant protein source such as beans at least once a week.

And, yes, the list goes on. Beans are also a good source of calcium, zinc and iron, which is especially important for vegetarians or people looking to skip red meat and find their iron elsewhere. There’s also folate, an important B-vitamin many of us are missing. Plus, mommies-to-be, take note: folate helps fetal spine development in pregnant women (that’s what the doc is checking for in those early sonograms!). Studies show that folate also helps reduce the amino acid homocysteine, which, when elevated, is shown to increase chances for heart disease.

No, we’re not done yet. A study published in the Journal of Agricultural and Food Chemistry found that 12 common beans had high antioxidant levels in their skin. Not only do antioxidants help prevent cancer, they are linked to preventing aging (who doesn’t like that?). Black beans especially have high anthocyanin levels — 10 times higher than an orange, in fact, and comparable to grapes, cranberries and apples.

Soak and Cook
We prefer our beans dried, but we understand the convenience of canned, which come pre-soaked and pre-cooked. Dried beans are cheaper, though, and you’re getting more for your money. In my market, a one-pound bag of dried black beans (which makes 6 cups cooked) costs $1.50, while a 29-ounce can (3.5 cups cooked) costs $1.49.

Money-savings aside, don’t let the extra effort scare you away. All you need to do is pre-soak beans in cold water for several hours (or overnight, if you prefer) to reduce the “gassy” effect. Then you just cook the beans on the stovetop for about an hour and a half (time varies depending on the bean — check your packaging). This Slow-Cooked Beans recipe gives you step-by-step instructions.

My mother, a vegan chef and fellow nutritionist, suggests adding sea kelp to help the beans cook faster and make them more digestible (that is, kill the whole “musical fruit” issue). Cooking with ginger, fennel and garlic might also help combat beans’ gassiness.

When using canned beans, it’s a good idea to boil the beans and liquid for about 10 minutes. Rinsing and draining the beans can help reduce their gassiness more. Still worried, there’s always Beano, an over-the-counter pill that can help reduce indigestion.

The Versatility
Beans have made their way into most every dish. Usually you’ll find them in chili, bean soup, baked beans or simple rice and beans. Branch out and make a white bean chili or toss warm beans on a green salad.

Using beans to replace meat is an easy way to add flavor and texture while reducing a dish’s cholesterol and saturated fat. You can trade beans for some of the ground beef in lasagnas, burgers or even a meat sauce. Experiment and reduce the ground meat by 1/4 or 1/3 and replace it with mashed black beans.

Black beans are a definite classic. I like adding them to salsa or a fresh cold bean salad with mango and corn. What about trying a breakfast burrito with eggs, cheese and black bean salsa rolled up in a flour tortilla? My fave!

Other ideas? Toss beans in your pasta or mix mashed beans into your beef burger. It’s almost picnic season, too. Bring along a white bean and garlic dip.

Storage Tip: Keep dried beans in an airtight container for up to 1 year. Make sure they’re stored in a cool, dry place. Cooked beans will keep in your refrigerator for a maximum of 7 days.

Recipes to try:
• Slow Cooked Beans
• White Chili
• Warm Bean and Arugula Salad
• Black Bean and Tomato Salsa
• Roasted Corn, Black Bean and Mango Salad
• Scrambled Egg Burritos
• Broccoli Rabe, White Bean and Fontina Pasta
• Chili Burgers
• Broccoli, White Bean and Cheddar Soup
• Garlic and White Bean Dip

Fruits and Veggies
Canned fruit comes in handy for tossing on salads or as a snack. Choose fruits packed in their own juices, water or 100% fruit juice. Even light syrup has tons of sugar — so avoid it. Typically canned veggies contain about 15% of your daily sodium needs. Look for “no salt added” versions, which contain less than 1% of your daily sodium needs. Canned veggies work well in soups, stews or chili without much fuss — or just microwave them for a quick side dish.

Beans and Other Legumes
Beans, peas and lentils can be a savior on a busy weekday night. Versions come with no added sodium — just check the labels. Before using, dump your beans in a strainer and rinse them thoroughly. Toss beans into a salad, soup or mix with rice for a side.

Meats and Fish
When you think of canned meat, Spam probably comes to mind first. Meat in a can may sound tempting (for ease, if not flavor), but with 33% of your daily sodium intake in a single two-ounce serving, it’s best to steer clear. Canned tuna or white meat chicken are better options. Look for chunk light packed in water (not oil). Many other fish products contain the American Heart Association symbol, which makes choosing the healthier versions easier. Canned chicken works well in an easy, mayo-free chicken salad or other wrap filling.

Other Canned Foods
Many soups now come in lower sodium options such as Campbell’s, Amy’s and Healthy Choice. They’re not entirely sodium-free — a serving is still about 20% of your daily need; the regular versions typically contain more than 50%. The Center for Science in the Public Interest lists the healthiest soup choices.

Handle With Care
Avoid “can-can” deals that sell dented, leaking, rusted or swollen cans. Botulism, a food-borne illness related to canned foods, is deadly. Discard canned products that are foamy or foul smelling when opened.

Unopened canned products should be stored in a cool, dry place. They can last for up to two years in your pantry unless the “use by” date says sooner. Use a clean and non-rusty can opener and wipe the top of a can before opening. Don’t store food in opened cans — they weren’t designed for refrigeration and can cause the food to taste “tinny.” Instead, transfer unused contents to a safe storage container and place immediately in the refrigerator for up to four days.

The Bottom Line
Use these products to help make things easier, but don’t get too can happy. Beyond sodium, many canned foods also contain preservatives, chemicals and sometimes added sugar (that dreaded high-fructose corn syrup even). Used in conjunction with fresh meats and produce, select canned food can be part of a healthy and well-balanced diet.

Wondering about frozen foods? Learn what to shop for >>