Canning is a method of preserving food for long periods by packing them in an airtight container. Over the past few years, canned foods have gotten a bad rap for being unhealthy. Most canned foods are cheap and convenient, but not all canned foods satisfy the nutritional checklist. But some canned foods are very healthy, and you can have them at your dining table. Preparing a meal together for dinner on a busy weeknight is not always easy, and making it healthier is even trickier. Canning preserves most of the nutrients of the food. Protein, carbs, and fats are unaffected by the process. Canning typically involves high heat, and water-soluble vitamins can be damaged. Ingredients such as salt and sugar are added to processed foods to make their flavor more appealing.
1. Legumes
Legumes, namely beans, chickpeas, peas, and lentils, are one of the best foods to buy canned. Canned legumes don’t have a lower nutritional value than cooked ones. Using them from the can will save you a lot of time in the kitchen. This protein-packed food is also incredibly versatile. You can easily add them to soups and stews, or you can mash some chickpeas to make homemade hummus.
2. Corns
Canned corn is another one of those canned foods that will diversify your meals, be it a salad or a soup. The preservation process also does not alter the texture and taste of corn, and it’s not reducing the excellent nutrient profile of this vegetable. Canned corn has the same benefit as cooked corn.
3. Coconut Cream
It is an excellent dairy alternative with an insanely long shelf life and a reasonable price tag. It is indispensable for making the creamiest, most delicious curries and sauces with rice. You can even whip it up and make delightful coconut whip cream that works exceptionally well with any dessert even, in coffee.
4. Pumpkin
Canned pumpkin is a much more convenient and less messy route, but it may also be more nutritious regarding specific nutrients. The pumpkin in the can is rich in beta carotene, an antioxidant that our body converts into vitamin A. Vitamin A supports your vision and immune system. Try using canned pumpkin to make a delicious pumpkin soup.
5. Condiments
If you are looking for an instant taste infusion in your meals, don’t shy away from canned condiments such as pickles, artichokes, olives, or water chestnuts. These will work fest as a topping to salads, snacks to serve on the side, an addition to sandwiches, or a topping for the main dish. Pickles, for example, make a deliciously savory topping for khichdi. Don’t be afraid to experiment with these condiments. And make sure not to overeat them either. Most of these condiments are pretty high in salt.
6. Canned Fish
Canned fish is also an excellent choice, and you have a Large variety to choose from tuna, salmon, and sardines. All of these fish varieties are high in protein and vitamins. They are guaranteed to become a positive addition to your salads or sandwiches.
7. Pureed or crushed tomatoes
Pureed or crushed tomatoes are a no-brainer, And you will be able to make a vast number of quick meals using them, such as soup, pasta sauce, and any vegetables. No dicing, peeling, or pureeing is needed, either.
8. Apricots
They have a short season. But that’s where canned apricots come in, which you can easily find on supermarket shelves all year round. While you are enjoying these sweet fruits, you might be getting extra beta carotene and phenols, which are antioxidants that may help prevent certain diseases from developing by keeping free radicals from forming.
9. Jackfruit
Jackfruit is a popular vegetarian substitute for meat. It is a low-calorie food that may promote weight loss. Jackfruit takes on the flavor of whatever seasoning or ingredients you’re cooking it with. It’s much sweeter, and its texture is more threadlike.
10. Soup
Canned soups are another quick and easy snack. Buy canned soups that are low in sodium and have no added sugar. Keep you hydrated and full. Vegetable soups keep your digestive system healthy and prevent constipation.
11. Coconut Milk
Coconut milk is super affordable and dairy free. It lasts much longer than regular coconut milk. It is rich in calcium, vitamin A, and vitamin B12. Avoid drinking coconut milk if risk of high cardiovascular diseases and cholesterol.
12. Beans
Beans are an affordable, nutritious, and diverse food. Don’t feel guilty for buying canned ones instead of dried ones. It is a lot easier to use them in everything like soups, salads, and dips. Beans are rich in fiber and protein. Beans lose folate during the canning process, but they are a good source of iron, fiber, protein, and calcium.
13. Chicken
Chicken is high in selenium and cancer-preventing B vitamin niacin. Vitamin B6 is an essential source of energy metabolism.
14. Roasted Red peppers
Roasted Red peppers also come in oil and are seasoned. Taste is only one of the many benefits of canned red peppers. They are high in beta carotene, an antioxidant that transforms into vitamin A and helps support healthy skin. They are also high in vitamin C. Vitamin C helps protect the immune system by fighting against free radicals.
15. Chickpeas
Canned chickpeas are a versatile superfood. These are excellent sources of protein for vegetarians and Vegans. Chickpeas are rich in folate, potassium, and magnesium. You can use them in hummus, salads, and soups.
16. Green Chiles
Green chili is used in many cuisines to add spice. Used as dried, powdered, or flaked form in vegetables, sauces, and pickles. It is high in fiber which helps control weight. Rich in iron, zinc, calcium, and magnesium.
17. Olives
Olives are rich in calcium, iron, and Vitamin E. Vitamin E acts as an antioxidant and helps fight inflammation. Olives are used to add flavor to pizzas, salads, sandwiches, and hummus.
18. Prunes
Prunes are rich in phenols such as rutin, a potent anti-inflammatory that can be great for soothing sore muscles after a workout. They are also known for reducing inflammation, heart disease, and diabetes and protecting your cells from damage by free radicals. Prunes are rich in vitamin C. It enables the human body to absorb iron.
19. Artichokes
They are high in sodium than most canned vegetables, and simply soaking, rinsing, and patting your canned artichokes dry can optimize their health benefits. Improve liver and digestive health.
20. Pea
Peas are rich in zinc, vitamins C and E, and antioxidants. It helps reduce inflammation and lower your risk of diabetes and arthritis.
