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Best Canned Foods

The Best Canned Foods You Can Eat

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Canned sardines

Like salmon and mackerel, sardines are rich in omega-3 fatty acids. They are often packed in a tomato sauce, which is great for its lycopene content, but often this sauce has high levels of sodium as well. Instead, go for a low-sodium option packed in water. Sardines are a good choice of fish because they are sustainable and inexpensive, and they contain high amounts of vitamin B12 (second only to calf liver), which promotes heart health.

Make a healthy potato salad with cooked, cooled, cubed potatoes; a chopped-up hard-boiled egg; diced chives and scallions; and a dressing made with olive oil, lemon juice and whole grain mustard. Serve alongside the drained sardines.

Canned kidney beans

Like pinto beans, kidney beans require long cooking times. Thus, there is little difference between those cooked for long periods of time for canning and the dried ones you cook at home. They are high in fiber, iron and memory-boosting B1, release their energy slowly (meaning no sugar spikes), and contain a relatively good amount of protein.

Bulk up your lunch box with a bean salad made of kidney beans, diced bell peppers, jalapeños, cilantro, and cooked green beans. Mash a garlic clove on a chopping board with some salt to create a paste, mix with olive oil and balsamic vinegar, then stir the mixture through your beans. Scatter more balsamic vinegar over the top, and serve.

Canned pumpkin

Avoid the canned pumpkin pie filling that is packed with sugar and other ingredients. Go for natural canned pumpkin flesh, which is low in calories, high in fiber and fat-free. It contains over 500% of your RDA of vitamin A, 8% of magnesium, 10% of vitamin C, and 10% of iron (among others, including beta-carotene). As canned pumpkin has less water than the fresh variety, some of these vitamins and nutrients are actually more concentrated.

Make a risotto as you usually would, softening a shallot and garlic, then adding rice, wine and stock. Next, add and stir through canned pumpkin. Continue to cook, then serve with cubes of roasted pumpkin, a scattering of toasted flaked almonds and grated low-sodium Parmesan.

Canned clams

These shellfish are high in protein and zinc — critical for the well-being of your immune system — and rich in iron (containing far greater quantities than found in red meat) and selenium. They are also high in omega-3 fatty acids and are a good source of phosphorous, manganese and potassium. They do contain a bit of cholesterol, but nowhere near the quantities found in prawns.

Cook whole wheat or regular linguine till tender. Drain and set aside, keeping a little of the cooking water. Toss garlic and chili into a pan with hot olive oil until they begin to sizzle. Add the clams and spaghetti, then toss to combine. Add a splash of the cooking liquor, then stir through some flat leaf parsley before serving.

Canned chicken

It might not sound massively appealing, but a can of cooked chicken is a versatile ingredient that is packed with protein and incredibly low in fat for a relatively low calorie count. Chicken is high in selenium as well as cancer-preventing B-vitamin niacin. It also contains B6, which is important for energy metabolism.

Dice canned chicken and stir-fry with onions, garlic and chili in a wok. Add Chinese greens, bok choy or just regular spinach, and allow to wilt with a splash of soy and a drizzle of oyster sauce. Serve over brown rice with a squeeze of lime.

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