Many people are skeptical about the nutritional value of canned foods. In reality, they could be just as healthy as fresh produce. Most of these items are harvested at the peak of ripeness and canned immediately. This means they retain all the nutrients and offer equal value.
Discover the healthiest types of canned legumes, fruits, and veggies you should definitely stock up on. Some canned products are overly processed, so you should steer clear of added sugar and salt. Here are the top staples.
1. Black Beans
The pandemic has transformed our lives in many ways, as the website shows, and has brought emergency supplies into the spotlight. Canned food has a long shelf life and lets you cook nutritious meals without visiting a grocery store. Black beans are an excellent example.
Not only are they a great source of protein (7 g per half-cup). They are also packed with fiber (7.5 g per serving). This product is also versatile, as you can toss it in any dish from soup to taco to quinoa bowl. Opt for low-sodium varieties.
2. Peaches
Peaches are great for salads, yogurt bowls and juice. The latter may even replace sugary syrups on your ice cream or pancakes. Choose peaches in their own juice to minimize added sugar. The same applies to mandarin oranges and pineapple.
3. Crushed Tomatoes
A can of crushed tomatoes will give you a healthy base for pastas, soups, and other dishes. They are harvested and packed at peak ripeness. Tomatoes contain a wide variety of nutrients, from vitamin C to lycopin. Choose varieties without added salt.
4. Pumpkin
Most of us associate pumpkin with Halloween, but it is actually a great pantry staple all year round. You can even make smoothies with it! Pureed pumpkin contains vitamins A and C. It is also rich in fiber (3 g per half cup). Finally, you can substitute butter with it when you bake.
5. Salmon
Canned salmon is just as rich in nutrients as its fresh counterpart. It also lasts longer and costs significantly less. You will get vitamins B12 and D. Canned salmon is great for patties and salads.
6. Artichoke Hearts
Artichokes contain a lot of carbs that are rich in a starchy fiber called inulin. It is great for digestion, and you will also get a lot of antioxidants and vitamin C. Consider adding artichokes to homemade pizzas or roasting them to use for dips.
7. Chickpeas
Chickpeas are rich in healthy protein, and they contain roughly twice as much of it as black beans (14.5 g per cup). These legumes contain a lot of healthy fats, too. These absorb some vitamins, so even one scoop of hummus makes the meal healthier.
To Conclude
These are pantry essentials to use throughout the year. Remember to avoid added salt and sugar, and choose fruits in their own juice. With these healthy staples, you will always have a source of healthy protein, vitamins, and nutrients on hand.
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