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Here are 3 products to add to your grocery list so you can eat well on a budget and reduce waste while cooking.

Canned fish

Full of vitamins, minerals and, in many cases, “healthy” fats, canned fish are an easy-to-cook, always affordable full-protein option. The infamous tuna, whether red, light, or white, can be added to sandwiches, pitas, salad meals, fried rice, gratins (pasta or potatoes), and casseroles in a wink. You can create a complete delicious meal in just a few minutes, with tuna pasta or a tuna and rice casserole. Tuna can also be used to make nuggets. For more variety and versatility, try the seasoned canned tuna varieties, like tomato and onion.

Canned salmon can be added to mac and cheese and salmon pate. For the little ones, think crispy: First, grill mini tortillas in muffin tins in the oven. Next, add beaten eggs, canned salmon, and diced veggies. Return to the oven at 375°F (190°C) for about 20 minutes. A delicious option ready in no time!

Frozen fruits and vegetables

There’s no need to wait for this or that to be in season! Check out the frozen food aisle for meals ready in record time, at an affordable price all year long. In fact, most frozen vegetables are already washed (yay!), cut (wow!), and blanched (oh yeah!), so making spaghetti sauces, pates, omelets, stir-fries, and stews is easier than ever. For example, you’ll just need a few minutes to make a nutritious Asian dish, like this fried rice with frozen vegetable.

Other than the classic broccoli, cauliflower, and perfect veggie blends, consider getting spinach, which can be turned into a delicious warm dip. With marinated artichokes, chopped onions, garlic, cream cheese, sour cream, mayo, shredded mozzarella, and hot sauce, spinach is sure to steal the show.

As for frozen fruit, they add brightness to shakes, breakfast bowls, and yogurts. Always within reach, they can also be used in impromptu muffins, cakes, crumbles (hello, peaches), and sorbets.

Stored in the freezer, frozen fruits and vegetables won’t rot as they would in the fridge.

Frozen fish and seafood

The vast majority of fish and seafood is frozen shortly after being caught to preserve their freshness. Freezing has no impact whatsoever on their nutritional qualities, and these products of the sea are generally more economical than their fresh counterpart.

Salmon, tuna, sole, haddock, tilapia, cod, shrimp, scallops, crab, and other fishing and culture delights are available all year long: there’s plenty to choose from!

They can be made into a variety of dishes: steaks, fillets, breaded, bite-sized, plain, or seasoned, to cook as is or added to a recipe. Broccoli florets (frozen, perhaps?), zucchini, and carrots can add colour, fibre, and vitamins to your dish. For something out of the ordinary but still easy and delicious, you can cook large pieces of white fish in a frying pan. Place the fish in a plate and pour boiled chicken broth seasoned with thyme, lemon zest, garlic, and pepper over top.

So… will these products become new staples on your grocery list? Oh! And make sure to stock up when they go on sale!