By Jared Evans

Delicious meals using canned food.

Some of you may still be at a loss when trying to navigate the relatively empty grocery store aisles these days. Or maybe you are just pressed for time and can’t get fresh food as much as you want. Keeping in mind the nutrition guidelines covered in my previous post about canned foods, look for items such as these for a good nutritional base for your healthy diet:
 
    • Kidney Beans
 
    • Garbanzo Beans
 
    • Black Beans
 
    • Green Beans
 
    • Artichoke Hearts
 
    • Black Olives
 
    • Asparagus
 
    • Tuna
 
    • White Meat Chicken
 
    • Stewed Tomatoes
 
    • Pears 
 
So, what do you do with these items when you go to prepare your meal? Preparing your canned foods:
 
    • With the exception of stewed tomatoes, before adding your canned items to any 
meal, pour the contents of the can into a strainer and rinse under cold water. This will remove any metallic taste and renew the veggie or legume in how “fresh” it tastes. 
 
    • Remember that canned foods are already cooked – you could basically eat them straight out of the can if really in a pinch. So, don’t overcook them again when preparing your meal.
 
• Remember the power of seasonings! I cannot emphasize this enough, and will talk a bit more about what to keep in your pantry later on in this guide. Yes, you can just add sea salt (NEVER iodized salt) and pepper, but why not experiment with herbs and spices? Seasonings will keep the same can of green beans flavorful and exciting, even if you have to eat them for more than a few days.
 
Turmeric has numerous health benefits, garlic powder for you garlic lovers short on time, cinnamon for sweeter dishes also helps control blood sugar, and dried basil is also very versatile. Give these spices a shot in your pantry.
 
Share with us a pic of a meal you’ve prepared with canned foods this past week! What did you find were the challenges you faced and how did you overcome them to make a tasty, healthy meal?
 
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