Some people give canned foods a bad rap. Canned foods aren’t always bad. There are seven you should keep stocked. Whether you choose a generic label or brand name, look for low-sodium and salt-free varieties. Aim for low-fat or fat-free, no added sugar, and make sure it’s packed in water and not oil.
Beets
Fresh beets are best, but canned beets are high in folate. Folate is a B-vitamin that helps with heart health. Low-sodium or salt-free beets are a good addition to a tossed salad or pasta salad. For a quick snack, drizzle some beet slices in balsamic vinegar and sprinkle with black pepper.
Chickpeas
Canned chickpeas that aren’t packed with extra sodium are a heart-healthy food. Rinse them off if you can’t get low-sodium chickpeas. One cup has 11 grams of protein and 9 grams of fiber. You can add them to salads, roast them for snacks, or puree them with tahini, lemon juice, and garlic for a quick hummus.
Coconut Milk
Skim or fat-free coconut milk is ideal for curries and cream soups. Sauté some boneless chicken breasts, sliced onions, and sliced red peppers together.
Add some coconut milk, canned diced tomatoes, grated ginger root, fresh garlic, and curry powder. Serve that other some steamed barley, grated cauliflower, or brown rice for a quick and nutritious dinner.
Fish
Mackerel, salmon, sardines, and tuna are four of the most important fish to keep on hand. When packed in water and without added salt, the fish are high in omega-3 fatty acids and calcium. Use fish in salads or add to soups and pasta dishes.
Kidney Beans
Low-sodium kidney beans are good in chili, Minestrone, pasta salads, and on their own. Mix them with some low-fat mayonnaise and grated horseradish.
Just half a cup contains more than 25 percent of your daily requirement of fiber. It also gives you 10 percent of your iron requirement.
Pumpkin
Plain canned pumpkin puree is useful in many dishes and contains fiber, vitamin C, and iron. Look for a brand that does not add spices, salt, sugar, or sodium. Use pumpkin puree to make homemade pasta. Add it to yogurt and top with honey, nuts, and seeds.
Tomatoes
Diced, whole, pureed, and sauce are the four ways you’ll find canned tomatoes. Buy no-salt versions when possible. Low-sodium is the second-best choice.
Canned tomatoes are great for quick homemade pasta sauces. Sauté some onions, mushrooms, garlic, celery, and grated carrots in a drizzle of olive oil. Add canned tomato sauce and diced tomatoes and simmer until thickened. Add fresh basil leaves before serving.
Do your parents need help preparing hot meals? If they’re relying on frozen dinners or takeout, it’s time to talk about home care services. Have caregivers prepare your parents’ meals and snacks. Call a home care agency to discuss prices and services.
If you or an aging loved-one is considering home care in Gaithersburg, MD please contact the caring staff at Just Divine Home Care Agency today at (301) 219-1585.