In the face of soaring living costs, it's crucial to strike a balance between affordability and nutritional value. Dietitian Susie Burrell highlights seven canned foods that are not only cost-effective but also packed with essential nutrients. These foods are not just convenient; they're also versatile and can be incorporated into a wide range of dishes, making them a valuable addition to any pantry.
Beetroot
Beetroot is a powerhouse of nutrients, boasting a vibrant color that hints at its high antioxidant content. The canning process preserves most of its natural nutrition, ensuring you get a significant dose of essential vitamins and minerals. What's more, beetroot is rich in nitrates, which convert to nitric oxide, promoting better blood flow and potentially lowering blood pressure. This makes it a valuable addition to any diet, especially for those seeking to maintain cardiovascular health.
Tomatoes
Canned tomatoes are a nutritional gem, particularly for men. Cooking tomatoes increases their lycopene content, a powerful antioxidant with numerous health benefits. While some added salt is present, it's minimal and not a cause for concern. Opt for varieties with over 65% tomatoes for optimal nutrition and flavor, as those with less than 50% may dilute the natural tomato juice. Incorporate these into pasta sauces, pizza bases, soups, curries, and more for a delicious and healthy meal.
Legumes
Legumes, including lentils and beans, are a versatile and cost-effective source of plant-based protein and dietary fiber. They are also highly satiating, making them an excellent choice for those seeking to manage their weight. With prices as low as $1 a can, adding legumes to your daily meals can significantly reduce protein costs. Whether you're making a curry, blending beans for burgers, or adding them to salads and pasta sauces, legumes offer a convenient and nutritious solution.
Salmon
Canned salmon is a superior choice compared to canned tuna, offering a richer source of omega-3 fats with fewer additives. Unflavoured salmon, in particular, is one of the best natural sources of omega-3, and consuming the bones provides a decent amount of calcium. Incorporate it into sandwiches, quiches, frittatas, or creamy salmon linguine for a delicious and healthy meal.
Corn
Corn is a nutritional powerhouse, being high in fiber, low in GI, and slowly digested. Its versatility makes it an excellent choice for canned foods. With prices as low as $1 a can, sprinkle it into various dishes for added nutrition. Whether it's corn fritters, salads, soups, sandwiches, or Mexican dishes, corn is a cost-effective and nutritious addition to any meal.
Soup
Canned soups, while often higher in added salt, can still be a nutritious option when chosen wisely. Look for varieties with a high vegetable content and less than 600mg of sodium per serve. Canned soup can be a convenient base for casseroles and other mixed dishes, providing a nutritious meal for as little as $2 a serve. Enhance it with protein like chicken or bulk it up with rice, quinoa, or beans, topped with yogurt and fresh herbs for a satisfying and healthy meal.
Baked Beans
While homemade baked beans may be nutritionally superior, canned varieties offer convenience and convenience. Rich in plant-based protein and dietary fiber, a half-cup serving of baked beans provides over 6g of fiber for just $2 or less. Making your own with cannellini beans and adding herbs and spices is also a cost-effective option, perfect for breakfast, lunch, or dinner, served with wholemeal or multigrain toast or jacket potatoes.
