Sometimes we do not have access to fresh produce due to supply shortages, pandemics, wars, or even fires. There are so many situations that happen which are not in our control. The only thing that we can control is our reaction towards it. While eating in-season and fresh produce should be our priority, in certain situations, it just isn’t possible. So, what do we do then? The best thing to do is to stock up on canned foods that last for a long time. To help you pick out such foods, here’s a look at the best canned food in the market!
Eating Canned Food
There are a lot of myths associated with eating canned food, with certain sections saying that it can lead to bad health. However, just like with everything else, moderation is key when it comes to canned food. Shopping at the right places, buying the right canned food and storing it the right way will ensure that your meals are healthy and safe. Just like with frozen produce, there is a way to eat and cook canned food, and if we know that, eating them can be absolutely safe. The biggest argument against eating canned food is that over time nutrients and vitamins diminish. However, experts believe that this can happen even with fresh produce, as it sits around packing zones for long periods. Also, a study done by the University of Illinois concluded that most canned fruit and vegetables contain as much fiber and vitamins as fresh produce. Now that we have burst the myths surrounding canned food let us take a look at the best canned food available.
Best Canned Food In the Market
One of the best canned food available on the market is canned salmon, as they stay rich in nutrients even when canned. Salmon contains a lot of omega-3 fatty acids and is actually better when canned as it comes with the bones intact. Since it has bones, it contains more calcium than usual, making it great for your teeth and bones. Also, during packing, the fat in the fish is removed, making it healthier for you.
Canned Smoked Mackerel
Another excellent fish item that tastes great when canned is the mackerel. While cooked mackerel might be healthier than smoked mackerel, it is still a great food item, rich in various nutrients. Also, smoked mackerel tastes great, is a versatile component that you can add to several types of dishes. It also contains a lot of omega-3 fatty acids and protein and tastes great with cottage cheese, yogurt, black pepper, and lemon.
When it comes to beans, both natural beans and canned beans have the same nutritional value and the same cooking duration. However, the canned beans are more convenient to include in your diet as it is easier to add to soups, gravy, and stews. Canned beans are also healthy as they contain a lot of folate, manganese, protein, vitamin B1, and minerals. You can make great tortilla soup using these canned pinto beans. Like with pinto beans, kidney beans also require a long time to cook, and therefore, stay nutritious when canned. They are high in fiber, Vitamin B1, iron, and protein.
Some experts believe that ketchup can be a healthy addition to your diet if you eat the right ketchup, the right way. Tomato contains lycopene, which is an antioxidant that becomes more potent when heated. Thus, canned tomatoes are rich in lycopene, vitamins A and C without any salt or fat content. These tomatoes go great in sauces that you serve with roast or grilled chicken.
Remember to get an authentic canned pumpkin and not the canned pumpkin pie filling because they are packed with a lot of artificial ingredients. Canned pumpkin is low in calories while being very high in fiber, vitamin A, magnesium, vitamin C, and iron. Also, since they contain less water than natural pumpkin, the canned variety contains more concentrated nutrients in it.
Clams are high in protein and zinc, which help boost your immunity, and also contain a lot of iron and selenium. Furthermore, these shellfish are rich in omega-3 fatty acids, which make them very good for the skin. While they do contain some cholesterol, the quantity of cholesterol is much lower than what it is found in clams. While cooking, make sure to cook whole till they turn tender.
While most people will find it ludicrous, canned chicken is a very versatile cooking ingredient that can help you spice up any dish. It contains massive amounts of protein and is very low in fat. Also, they contain fewer calories while being rich in Selenium, Vitamin B6, and niacin. You can stir fry diced canned chicken with onion and garlic to create a nice Chinese Chicken wok that tastes great with brown rice and oyster sauce.
Best Canned Food Diet Plan
- Oatmeal + canned peaches + pecans
- Cornflakes + canned berries + almonds
- Whole wheat bread + Canned chicken patties + canned apples
- Pasta with tomato sauce + canned kidney beans +frozen spinach
- Tortilla soup + canned chicken
- Canned pumpkin rice + canned beans
- Canned salmon over brown rice + canned green beans
- Canned smoked mackerel + quinoa + canned carrots
- Canned chickpeas with pasta and olive oil
While fresh fruits and veggies are the healthiest options, they might not always be available. Therefore, having the right kinds of canned food is extremely important, especially when an emergency strikes. Canned foods are vital in such times because they last for extended periods, while also offering a lot of variety. Canned foods that are acidic, such as tomatoes and berries, last for up to 18 months, whereas others can stay safe for up to 4 years! Also, always check the label to make sure what ingredients are present in the canned food you buy. Avoid food that contains a lot of artificial ingredients, brine solution, and extra sugar, as they tend to be unhealthy. Use this little guide to purchase the best canned food on the market to restock your pantry for a rainy day!