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Five Easy Food Hacks For More Nutritious Meals


Five Easy Food Hacks For More Nutritious Meals

bumble bee nutritious food hacks

Time is a precious resource these days and it can be tempting to save time by skimping on meals. Resist the temptation to skimp on ingredients that add nutrition and flavor (like veggies, fruits, and protein-rich foods) and instead try our super efficient ways to make meals more nutritious…without taking up a lot of time.


  1. Add spices.

    Not only do spices allow you to add major flavor to a meal with relatively little effort, but they’re also packed with antioxidants. Using spices also reduces the amount of salt you need to use, since you’re adding flavor via spices and won’t need to depend on saltiness as much.

    Our go-to spices are typically cumin, smoked paprika, oregano, garlic powder, and ginger (Here’s a chicken skillet recipe that uses this spice combo). It’s also fun to experiment, or you can pick up a salt-free spice blend from the store and use that!


  1. Use shredded veggies.

    While the thought of adding big chunks of veggies to a meal might seem a little daunting, shredded veggies slip into meals effortlessly. Plus, you don’t need to cook them! Add shredded carrot to a tuna, egg, or chicken salad, or stir it into guacamole. Pack shredded beets into a sandwich. Sprinkle shredded broccoli onto a pizza before baking.

    You can add shredded veggies to almost any meal. Designating a prep day where you break out a food processor or mandoline to do the shredding for you can be a great option for having shredded veggies at the ready. You can also buy pre-shredded carrots, cabbage, Brussels sprouts, and broccoli slaw to save even more time during especially busy weeks / weekends.

  1. Deliver crunch with nuts and seeds.

    Nuts and seeds are loaded with an wide assortment of nutrients, from vitamin E and omega 3 fats to selenium and iron. Sprinkle pumpkin seeds over a greed salad, add sesame seeds to a veggie slaw, make a walnut crust for salmon (like these Crunchy Walnut-Crusted Salmon Fillets), or use ground almonds to bread chicken tenders. Nuts and seeds add texture, flavor, and nutrition to meals.


  1. Boost protein…fast.

    Protein is typically the first thing to go when you’re rushing to put together a fast meal, but that doesn’t need to be the case. Hard boil a few eggs on the weekend to grab for fast protein that you can use to top avocado toast or turn into a sandwich. Keep pre-cooked pieces of chicken in the freezer to microwave when you need them in a hurry. Keep canned beans on hand to rinse and toss into a salad or soup. Keep cans or packets of  Solid White Albacore Tuna in your pantry to add in salads, sandwiches or even pasta. Find out which types of canned tuna works best with what recipes with this crash course to albacore tuna and chunk tuna.


  1. Experiment with sweet + savory combos.

    Adding chopped up fresh or dried fruit to savory dishes not only adds a new dimension of flavor, it also adds vitamins, minerals, and fiber. We love tossing berries into a salad with balsamic dressing, adding dried apricots to a curry dish, stirring dried cranberries into rice or quinoa, or making a fresh fruit salsa for fish, chicken, or tofu using jalapeno and peaches. We love this creative Cherry Caprese Pasta Salad dish from dietitian Kara Golis RD that uses summer cherries in a surprisingly delicious way.

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A note from our CEO about COVID-19x
Bumble Bee Seafood Logo

The coronavirus has changed life, as we knew it, forever. Most people will be touched in some way by the pandemic either physically, emotionally or financially. We’ve all heard heart-breaking stories from around the world about lives that have been lost and severe financial hardships caused by the sudden shutdown of so many businesses.

On behalf of all our team members around the globe, we extend our deepest sympathies to all that are struggling through personal challenges, whatever they may be, and we offer our sincerest gratitude to all the heroes who are helping those in need.

We’d also like to add how important it is for everyone to continue to do their part to slow the spread. Physical distancing is critical, and we must all take this seriously. We use the word “physical” because staying away from people in a physical way does not mean we should be neglecting the importance of social interactions, compassion and patience.

We are one of the largest providers of shelf-stable seafood and it is our honor and our responsibility to do our part, in every way we can, to help to keep people fed with affordable, nutritious protein. To that end, we’re continuing to run our factories in the US and Canada while our partners around the world continue to provide supply.

We take great pride in being a “people-first” company, so our decision to continue operations is done with utmost concern for the people making it possible. We’ve enhanced our safety measures to meet or exceed CDC guidelines and we have increased wages in our factories to assist employees dealing with the incremental costs of working and new, unexpected demands on their households.

We also take great pride in producing healthy, nutritious and safe products for our customers. Please know the manufacturing practices we follow year-round protect our both employees and the products they produce. Our facilities have very few people-to-product interactions, all products are sterilized in a high temperature oven and then packaged in highly automated production lines.

Beyond Bumble Bee, we’re continually looking for ways to extend our “people first” approach to make a meaningful impact. With so many people in need, we know this effort is more important than ever. We’re starting by donating more than $1 million in product to food banks in both the US and in Canada. And we will be looking for more opportunities to make a positive difference in the days to come.

Finally, I want to thank you, our loyal and new customers, for your support. We hope you find the recipes on our website helpful and easy to prepare. I also want to send a sincere thank you to our Bumble Bee Team and our valued supply partners around the world for their tireless efforts, particularly those working in sales, manufacturing, distribution and all our support roles, ensuring we can keep store and pantry shelves stocked.

Please continue to do your part to keep yourselves and your families safe during this truly unprecedented time.

With Gratitude,
CEO, Bumble Bee Seafoods