Can-Do Meals: Easy Recipes Using Canned Foods
Fruits, vegetables, beans, and lean proteins are essential to any healthy diet. When it comes to nutrition, all forms count!
Canned foods are always in season, making healthy eating both easy and budget-friendly.
Canned beans, fish, and meat offer quick, affordable sources of protein and other important nutrients. Plus, there’s no cleaning, chopping, peeling, or soaking required, so canned foods are the ultimate convenience. Use them alone or combine them with fresh or frozen foods for a tasty snack or meal anytime.
Here are some ideas for nutritious and delicious meals using canned foods:
BEANS
Canned beans are low in fat, cholesterol-free, and packed with fiber. Just half a cup of beans provides 20-30% of your daily fiber needs, depending on the variety. Fiber is important for digestive health and helps you feel full longer.
- Chili Night Special: Combine one can of black beans, one can of kidney beans, and one can of diced tomatoes in a pot. Add ground turkey, chili powder, cumin, and garlic for a hearty, protein-packed chili.
- Easy Bean Salad: Rinse and drain a can of chickpeas, then toss with chopped cucumber, cherry tomatoes, red onion, olive oil, and a splash of lemon juice for a refreshing side dish.
Diced Tomatoes
Just half a cup of canned diced tomatoes provides 20% of your daily vitamin C, which supports immune health. The canning process increases the antioxidant lycopene, which is known to benefit heart health.
- Quick Taco Topping: Top tacos or nachos with canned diced tomatoes and green chiles for added flavor without extra prep.
- Tomato Basil Pasta: Sauté garlic in olive oil, add a can of diced tomatoes, and season with salt, pepper, and fresh basil. Toss with cooked spaghetti for an easy weeknight meal.
Peaches
Canned peaches are a nutritional surprise! They contain four times more vitamin C and ten times more folate than fresh peaches. Vitamin C supports skin health, and folate is essential for cell growth and repair.
- Peachy Smoothie: Freeze one can of sliced peaches in juice. Blend the frozen peaches with 1.5 cups of sugar-free lemonade and 6 ounces of low-fat or nonfat yogurt for a refreshing, nutrient-packed drink.
- Dessert Shortcut: Layer canned peaches with low-fat vanilla yogurt and granola for a quick and healthy parfait.
Tuna
A 3-ounce serving of canned tuna provides about 22 grams of protein—50% of the daily recommended intake for women and 40% for men. Tuna is also an excellent source of omega-3 fatty acids, which support heart and brain health.
- Tuna Pasta Toss: Drain a can of tuna and mix it with marinara sauce. Toss it with whole-grain pasta and a sprinkle of Parmesan cheese for a meal that helps you reach the USDA’s recommendation of 8 ounces of seafood per week.
- Tuna Melt: Mix tuna with a dollop of Greek yogurt and some chopped celery. Spread on whole-grain bread, top with a slice of cheese, and toast until bubbly.
Green Beans
Canned green beans are a great source of fiber, vitamins A and C, potassium, and folate. These nutrients support overall health, including vision, immune function, and
heart health.
- Veggie-Packed Meatloaf: Finely chop canned green beans and mix them into ground beef or turkey with breadcrumbs, egg, and seasoning for a nutrient-rich twist on classic meatloaf.
- Quick Stir-Fry: Drain and rinse canned green beans. Stir-fry them with garlic, soy sauce, and sesame oil for a simple side dish.
Can-Do Tips for Meal Planning
Make the most of canned foods in your kitchen with these tips:
- Stock up on canned ingredients year-round and buy fresh produce when it’s in season.
- Check the center aisles of your grocery store for healthy canned options.
- Store canned foods in a clean pantry, rotating new purchases to the back.
- Use canned foods you already have on hand to whip up an impromptu meal.
- Combine canned, fresh, frozen, and dried ingredients to create balanced meals.
https://www.mealtime.org/recipe-index/.
REFERENCES:
PANTRY HEROES. 5 CANNED FOODS TO ALWAYS KEEP ON HAND.
https://www.mealtime.org/canned-food-news-5-canned-foods-to-always-keep-on-hand/
