Canned Beans Are Your Pantry’s Powerhouse
Canned beans are such a kitchen workhorse. They bulk up soups and stews, they add tons of fiber and protein to everything from salads, like this hearty Southwest Cobb Salad to dips like our Sweet and Smokey Bean and Corn Dip. Think of them as your culinary Swiss Army knife – they work in everything from a quick weeknight chili to a fancy white bean hummus. While the nutrients in each variety of bean differ somewhat, no matter which kind you choose you’ll be getting fiber, plant-based protein, iron and other essential vitamins and minerals.
Here’s something that might surprise you about the nutritional side of things. Furthermore, the canning process has also been shown to improve the protein (>7%) and fiber (>5%) content of multiple bean varieties, while also reducing the quantity of lectins. So those cans sitting on your shelf actually pack more nutrition than you might expect.
Canned Tomatoes Transform Everything They Touch
Almost every meal we make seems to start with a can of tomatoes. That’s not just convenience talking – there’s solid science behind why canned tomatoes deserve a permanent spot in your kitchen. For example, tomatoes and corn release more antioxidants when heated, making canned varieties of these foods an even better source of antioxidants. For example, canned tomatoes have more lycopene, which is associated with reducing cancer risk and has more B vitamins than fresh tomatoes.
When you’re standing in the grocery store debating fresh versus canned, remember this: canned tomatoes have been processed at peak ripeness, which means you’re getting consistent flavor year-round. Fresh tomatoes can be hit or miss, especially in winter months when they’re picked green and ripen during transport.
Quality Fish and Seafood in Every Can
You can actually stock your pantry with canned meats like canned fish and canned chicken. It’s the very same products in a different form, and the canned varieties are just as good for you. Canned fish and chicken are high in protein (about 6 to 8 grams per 1-ounce serving) and vitamin-rich. The beauty of canned tuna, salmon, and sardines lies in their incredible versatility. We all should be eating at least 2 portions of fish per week. 1 of which should be oily fish such as tuna, mackerel, or sardines. Fresh fish can be difficult to store and keep fresh.
Sardines truly are one of the superior canned fish options (and, really, when’s the last time you spotted fresh sardines at your local big-box grocery store?). If you’re not already a sardine fan, it’s time you acquainted yourself with this salty, little, versatile fish. Fish, like tuna, is also brimming with omega-3 fatty acids. These tiny cans pack a nutritional punch that your body will thank you for.
Coconut Milk Opens Culinary Doors
You guys know how much we love coconut milk – do you love it, too? A plant-based milk that turns everything it touches into silky, creamy, buttery, rich goodness – what’s not to love? Coconut milk: full-fat coconut milk is an absolute must – we use it in our warm and healthy Breakfast Quinoa and it makes our Easy Cauliflower Curry so luxuriously creamy.
Coconut milk can be used to make delicious curry and other dishes. It has a great nutritional value because it has high levels of Manganese, iron, and potassium. This product is excellent because it is vegan and gluten-free, so many people with special diets can consume it. Think of coconut milk as your ticket to restaurant-quality dishes at home – it’s the secret ingredient that elevates simple vegetables into something extraordinary.
Corn Stays True to Its Fresh Flavor
Of all the canned vegetables, canned corn has mostly the same taste and texture as fresh or frozen, making it a pantry win. Aside from retaining its taste, it’s a long-lasting canned food. If you store canned corn at 40 F, expect it to last for five or six years. It’s a good source of vitamin A, as well as a lot of different minerals and carbohydrates.
What makes corn special in the canned world is that it doesn’t suffer from the mushiness that plagues other canned vegetables. Finally, since your average can of canned corn is already cooked, you only need to heat it up in a pinch. It’s the perfect backup ingredient for those nights when your fresh produce has seen better days.
Roasted Red Peppers Save Time Without Sacrificing Flavor
Instead of learning how to roast peppers for a picture-perfect charred skin, why not buy them canned? In the time you would be deseeding and peeling, you’ll be happily eating dinner instead. To cut back on prep time without sacrificing flavor, buy your peppers canned instead of fresh. I love getting roasted bell peppers in the can or the jar. I think it just makes life that much easier.
The smoky intensity of the roasted peppers become slightly muted in the salty brine, bringing out the more delicate notes of tang and sweetness. The flesh of the pepper becomes supple, too, so it can easily melt into the recipe of your choice. Coleman suggests adding them to a stew or sauce for a surprising punch of flavor. They’re like having a professional chef’s prep work done for you.
