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Today, supermarket shelves carry over 1,500 different canned food products. That's more variety, convenience and flavor - plus more nutrition - than you may realize. This is especially great news for busy families and singles alike, which can now turn to canned foods for ease of preparation and more importantly, nutritious, flavor-filled meals. Canned foods just keep getting healthier! For instance:

• More varieties of canned fruits and vegetables on supermarket shelves mean more ways you can get the recommended five servings a day.
• Canned fish - tuna, salmon, mackerel, crab, shrimp - offers a convenient way to reach the heat healthy goal of eating fish twice a week.
• Fish has less fat, especially saturated fat, than meat and poultry. Several varieties (salmon, albacore tuna, mackerel, sardines, and anchovies) are also high in beneficial omega-3 fatty acids.
• Heat will not diminish food's protein content. Canned poultry, meat and fish deliver as much protein as comparable amounts of these same foods you cook yourself.
• Besides protein, canned beans, even soybeans, deliver plenty of dietary fiber.
• Look for no-sodium or low-sodium or no-salt-added varieties of canned vegetables, soups and legumes. Many canned fruits are now available with no added sugars, or packed in natural juices.
• Canned products are preservative-free because the canning process denatures enzymes that deteriorate food.
• If you prefer organic ingredients, the canned food aisle has a growing variety from which to choose.
• You can find canned ingredients with less fat, such as tuna in spring water (not oil), fat free refried beans or fat free broth.
• Best of all, canned foods need only heating, not cooking. Less time over heat helps them retain heat-unstable B vitamins and vitamin C.
• Canned ingredients can be kept up to two years. After that, they are still safe if the seal is intact and the can is not bulging.

The ingredients, not their form, are what really determine a recipe's nutrient content. With limited growing seasons in most parts of the country, canned food provides an ideal way to add nutrition, flavor and variety to any recipe, anywhere and at any time of the year.

Ingredients:
One 20-ounce can crushed pineapple in juice, not drained
One 15-ounce can blueberries or blackberries in light syrup, drained
1-1/2 cup ice cubes
One 6-ounce carton lemon or other fruit-flavored low fat yogurt

Directions:
In blender container, combine all ingredients; process until smooth. Serve immediately, or cover and refrigerate until ready to serve.

Nutrition Note: Deep-blue and purple pigments in canned or fresh blueberries and blackberries, as well as pigments in cranberries, plums and cherries, contain anthocyanins, plant substances that may reduce cancer risk and help prevent urinary tract infections.

Recipe makes four, 1-1/4 cup servings.

Nutrition information per serving:
Calories: 231
Total Fat: 0.9g
Saturated Fat: 0.3g
Protein: 3g
Carbohydrate: 56g
Cholesterol: 3mg
Sodium: 25mg
Fiber: 3g

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Ingredients:
One 14-ounce can chicken or vegetable broth, preferably reduced sodium
1 cup dry couscous
2/3 cup bottled olive oil or vinaigrette, divided
1/3 cup thinly sliced green onions
2 tablespoons chopped fresh mint
One 14 to 16-ounce can diced tomatoes with green peppers and onions, drained
One 6-ounce can pitted black olives, drained
One 4 to 6-ounce can chicken breast, solid or chunk tuna in oil or water, or anchovies, drained

Directions:
In a medium saucepan, bring broth to a boil. Stir in couscous. Cover pan and remove from heat. Let stand about ten minutes until liquid is absorbed.

Fluff couscous with a fork, then toss with 1/3 cup of the vinaigrette, green onions and mint. To assemble, place couscous in center of a large platter or divide among serving plates. Arrange artichoke hearts, tomatoes, olives and chicken separately but surrounding the couscous; drizzle with the remaining 1/3 cup of the vinaigrette.

Nutrition note: Red tomatoes are a great source of cancer-fighting lycopene; canning or cooking them may make it easier for the body to utilize the lycopene.

Recipe makes six, 1-1/3 cup servings.

Nutrition information per serving:
Calories: 325
Total Fat: 15.4g
Saturated Fat: 2.2g
Protein: 11g
Carbohydrate: 36g
Cholesterol: 9mg
Sodium: 858mg
Fiber: 3g

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Ingredients:
2 cups baking mix, such as Bisquick
2 tablespoons packed brown sugar
1 tablespoon pumpkin pie spice
One 5-ounce can evaporated fat free milk
1/2 cup canned pumpkin from a 15-ounce can
Two eggs, lightly beaten, or egg substitute equal to two eggs
2 tablespoons vegetable oil
Maple syrup (optional)

Directions:
In large bowl, combine the baking mix, brown sugar and pie spice; mix well. Stir in evaporated milk, pumpkin, eggs and vegetable oil, mixing until dry ingredients are just moistened.

Heat lightly greased griddle or skillet over medium heat until hot. Pour scant ¼-cup batter onto hot griddle and spread to about 4-inch diameter. Turn pancakes when tops are covered with bubbles and edges look cooked. Cook second sides until golden brown, about 90 seconds per side. Serve warm with maple syrup, if desired.

Nutrition note: Pumpkin is high in the health-promoting antioxidant beta-carotene (which forms vitamin A). Canned pumpkin is a convenient way to get the benefits. (See: Baking with Fresh Pumpkin )

Recipe makes six servings, three pancakes per serving.

Nutrition information per serving (three pancakes):
*Note: Nutrition information created with use of real eggs. If you use egg substitute, the cholesterol, fat and saturated fat are reduced significantly.
Calories: 282
Total Fat: 12.5g
Saturated Fat: 2.6g
Protein: 7g
Carbohydrate: 35g
Cholesterol: 72mg
Sodium: 546mg
Fiber: 1g

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Ingredients:
One can (14 ounces) chicken broth
3/4 cup uncooked regular long-grain white rice

Directions:
Heat broth in saucepan to a boil. Stir in rice. Cover and cook over low heat 20 minutes or until done.

Recipe makes four servings.

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Ingredients:
1 cup chicken broth
3 cups cut-up vegetables*

Directions:
Mix broth and vegetables in saucepan. Heat to a boil. Cover and cook over low heat five minutes or until vegetables are tender-crisp. Drain.

*Use a combination of broccoli flowerets, cauliflower flowerets, sliced carrot and sliced celery.

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Ingredients:
1-1/2 pound lean ground round
One large onion, chopped
2 cloves garlic, minced
One can (10-3/4 ounces) tomato soup
One can (14-1/2 ounces) diced tomatoes
1/2 cup water
Two cans (15 ounces each) red kidney beans
1/4 cup chili powder
2 teaspoons ground cumin

Directions:
Cook beef in skillet until browned. Pour off any fat.

Mix beef, onion, garlic, soup, tomatoes, water, beans, chili powder and cumin in 3-1/2-quart slow cooker.

Cover and cook on low eight to ten hours or on high four to five hours.

Recipe makes six servings.

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See also:
Cooking with Canned Tuna
Food Canning Facts

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