Canned foods have long been a pantry staple, offering convenience, affordability, and a longer shelf life. However, they often get overlooked in favor of fresh or frozen options. Yet, many canned foods pack a punch when it comes to nutrition, flavor, and versatility. Here’s a look at 12 underrated canned foods that deserve more attention in your kitchen.
Canned Salmon
Often overshadowed by its fresh counterpart, canned salmon is a powerhouse of nutrition. It’s rich in omega-3 fatty acids, which are essential for heart health, and it contains calcium if the bones are included. Use it to make salmon patties, salads, or mix it into pasta dishes for a quick and healthy meal.
Artichoke Hearts
Canned artichoke hearts are incredibly versatile and add a gourmet touch to many dishes. They are low in calories but high in fiber, vitamin C, and magnesium. Toss them into salads, blend them into dips, or add them to pizzas for a delicious twist.
Canned Beets
Fresh beets can be time-consuming to prepare, but canned beets are ready to eat and retain most of their nutrients. They are an excellent source of folate, manganese, and dietary fiber. Add them to salads, blend them into smoothies, or roast them for a quick and healthy side dish.
Coconut Milk
Canned coconut milk is a fantastic ingredient for adding creaminess to dishes without dairy. It’s a staple in many Southeast Asian cuisines and is rich in medium-chain triglycerides (MCTs), which are thought to have various health benefits. Use it in curries, soups, or even desserts.
Canned Pumpkin
Canned pumpkin is not just for pies. It’s a versatile ingredient that can be used year-round. It’s low in calories and high in fiber, vitamin A, and antioxidants. Add it to soups, stews, smoothies, or even pancakes for a nutritional boost.
Canned Sardines
Sardines are a nutritional powerhouse, packed with omega-3 fatty acids, protein, and vitamin D. They are also one of the few foods that contain significant amounts of calcium. Eat them straight out of the can, on crackers, or toss them into salads and pastas.
Canned Black Beans
A pantry staple that should not be overlooked, canned black beans are a fantastic source of plant-based protein, fiber, and various vitamins and minerals. They’re perfect for quick and easy meals like tacos, salads, soups, or even brownies.
Canned Tomatoes
Canned tomatoes are a kitchen workhorse, adding depth and flavor to countless dishes. They are rich in lycopene, an antioxidant linked to many health benefits. Use them in sauces, soups, stews, or chili for a burst of flavor.
Canned Green Beans
Often underappreciated, canned green beans are convenient and nutritious. They are low in calories and a good source of vitamins A and C, as well as fiber. They can be used in casseroles, salads, or simply sautéed with garlic and olive oil for a quick side dish.
Canned Chickpeas
Canned chickpeas (or garbanzo beans) are incredibly versatile and nutritious. They’re high in protein, fiber, and essential minerals like iron and phosphorus. Use them in salads, stews, or blend them into hummus for a healthy snack.
Canned Peaches
Canned peaches are a sweet and convenient way to enjoy fruit year-round. They are often packed in juice or light syrup, providing a good source of vitamins A and C. Use them in desserts, smoothies, or even savory dishes like grilled chicken or pork.
Canned Mushrooms
Canned mushrooms are often underrated but are a quick way to add earthy flavor to dishes. They are low in calories and a good source of B vitamins and selenium. Use them in soups, sauces, stir-fries, or as a pizza topping.
Conclusion
Don’t overlook the humble canned food aisle the next time you’re grocery shopping. These underrated canned foods offer convenience without sacrificing nutrition or flavor. Whether you’re looking to save time in the kitchen, stock up your pantry, or add variety to your meals, these options are worth considering.