Canned foods have been around for over 200 years, and for good reason. They’re affordable, convenient, and often have a long shelf life. Canned food is a pantry staple for many households, providing a convenient and affordable source of nutrition. But which canned foods should you have in your fridge for maximum convenience and flavor?
Here are some of the best canned foods to stock up on, taking into consideration their nutrition value, taste, versatility, and convenience.
1. Tomatoes
Canned tomatoes are a great source of lycopene, a potent antioxidant that helps prevent cancer and reduces the risk of heart disease. Tomatoes are also rich in vitamins A and C, potassium, and fiber. Canned tomatoes can be used in a variety of dishes, such as stews, soups, sauces, and salsa. They are also great to use as a base for a quick and easy pasta dish, and they make a great addition to salads.
2. Tuna
If you don't eat a lot of fish, canned tuna is a great way to increase your intake of lean protein, omega-3 fatty acids, and vitamin D. Canned tuna can be used in many dishes, such as salads, sandwiches, and casseroles. Tuna is low in fat and calories, making it a healthy option for those who are watching their weight. When choosing canned tuna, look for ones that are packed in water rather than oil, as they’re healthier.
3. Beans
Beans are pretty versatile and may be used in a wide range of cuisines because of their high protein and fiber content. Whether you’re making chili, soup, or tacos, having a can of beans in your fridge can be a real lifesaver. Some of the best options include black beans, kidney beans, and chickpeas.
4. Pumpkin Puree
Canned pumpkin puree is an all-round ingredient that can be used in both sweet and savory dishes. It’s high in fiber and vitamin A, and it adds a creamy texture to recipes. Use it in pies, muffins, smoothies, and soups for a healthy boost. Look for pumpkin puree that’s labeled "100% pure" without any added sugars or preservatives.
5. Chicken
Lean protein from canned chicken may be used in many different meals, from salads and sandwiches to soups and pastas. For individuals watching their calorie intake, it's a great choice because it provides protein without adding too many extra pounds.
6. Coconut milk
Coconut milk is a popular ingredient in many Asian and Indian dishes, and it’s also a great substitute for dairy milk in recipes. It’s high in healthy fats and adds a rich, creamy texture to dishes. Always keep in mind that the best canned coconut milk has no added sugar, so search for that label.
7. Soup
Canned soup is a quick and easy meal that can be heated up in minutes and is perfect for busy weeknights when you don’t have time to cook. Look for low-sodium and no-added-preservative soups while shopping.
8. Fruit
Canned fruit is a great way to add more nutrients to your diet, especially when fresh fruit isn’t available. Some of the best options include peaches, pears, and pineapple. Remember to look for canned fruit that’s packed in its own juices rather than syrup or preservatives that may contain harmful chemicals.
9. Vegetables
When fresh vegetables aren't in season or readily available, canned vegetables are a terrific alternative. Some of the best options include corn, green beans, and peas. Ideally, canned veggies should have a minimal salt content and no added sweeteners.
10. Salmon
Canned salmon is a great source of protein and omega-3 fatty acids, which can help support heart health. It’s also an adaptable ingredient that can be used in salads, sandwiches, and casseroles. The best and healthiest canned salmon is the kind that says "wild caught" on the can.
11. Broth
Canned broth is a must-have ingredient for making soups, stews, and sauces. It adds depth of flavor and richness to dishes, and it’s a great way to use up leftover vegetables and meat. Try to find options that are low in sodium and haven't been preserved.
Canned foods can be a healthy and convenient option for those who are always on the go, and having a few cans of these essential items in your fridge can make meal prep and cooking much easier. However, it is essential to choose the right canned foods that are high in nutrition value, flavor, versatility, and convenience.
The above-listed canned foods are excellent options to have in your fridge, as they are packed with nutrients, flavorful, and easy to prepare. It's important to remember that canned foods can also have added sodium and sugars, so always read the labels and choose brands that have no added sugars or preservatives.