While fresh produce makes up the best part of nutritional wellness, that is not to say you can’t reap great benefits from the fruits and vegetables that come in a can. Having canned foods in your kitchen cupboards can be a real help to your wellbeing, whether you’re preparing a quick breakfast for the family, feeding a crowd at dinner or looking for a light lunch for yourself. As Kelsey Nixon, host of Kelsey’s Essentials on Cooking Channel and Food Network, explains, ‘Canned fruits and vegetables are a must in my pantry. They are picked and canned at the peak of ripeness, hours after they’re harvested, locking in their flavour, freshness and nutrition. Having canned fruits and vegetables on hand means a healthy snack, meal or side dish is achievable anytime.’ Here are her top tips for utilising the benefits of canned foods:
- Make Creative Can Choices: In addition to nutrient-rich staples like tomatoes, corn and beans, Nixon recommends ‘stocking up on ingredients such as canned olives, tuna, artichokes, pumpkin and chillies. These canned foods can elevate the flavours of a dish and breathe new life into some of your favourite recipes.’
- Create a Cantry: According to Nixon, ‘Keeping a well-stocked pantry, or “Cantry,” will help you avoid unnecessary trips to the grocery store after a long day.’
- Top Up with Tomatoes: Nixon notes, ‘Tomato-based canned ingredients, like diced tomatoes and tomato sauce, are the most versatile when it comes to making a wide variety of recipes like chilli, salsa, marinara sauce, soups or casseroles.’
- Give it a Fruity Twist: ‘Canned fruits add an unexpected twist to savoury dishes, and can transform recipes in exciting ways,’ says Nixon. ‘Just add canned peaches to homemade barbecue sauce or canned pineapple to curries and stir-fry recipes for a healthy and flavourful upgrade.’
As well as outlining her top tips for canned foods, Nixon has even shared her favourite canned-food recipes:
1. Artichoke & Bean Salad with Tuna: In a mixing bowl, combine two cups (one 15-ounce can) drained and rinsed white northern or cannellini beans, one can (15 ounces) drained and quartered artichoke hearts, one finely diced rib celery, two tablespoons finely diced red onion, one can (six ounces) tuna, three tablespoons extra virgin olive oil, juice and zest of one lemon and 1/4 cup chopped fresh parsley. Season to taste with salt and pepper, toss gently and refrigerate 45 minutes before serving. Either scoop the salad onto a hero roll with arugula, or else serve salad on bed of mixed greens with crusty bread.
2. Peaches and Cream Cheesecake Bars: Preheat oven to 375°F and spray a nine-by-13-inch pan with non-stick spray. In mixing bowl, use a fork to combine one cup finely chopped almonds, one cup graham cracker crumbs and 1/3 cup unsalted butter. Press this mixture into the bottom of the pan. In a separate bowl, beat two packages (eight ounces each) softened cream cheese until smooth, adding in one can (14 ounces) sweetened condensed milk, two large eggs, 1/4 cup lemon juice, 1/2 teaspoon almond extract and two and a half tablespoons all-purpose flour as you do so. Pour this mixture over the crust. Then, puree peaches in a food processor, and dollop spoonfuls over the tip of the cream cheese. Gently swirl peaches through filling with a knife so that it creates a marbled look. Bake until the centre is set (about 30 minutes), remove from oven and cool to room temperature. Transfer to the fridge to chill, and then cut into bars.
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