Every pantry should have a good supply of canned foods in the case of unexpected guests or limited cooking resources, such as during a power outage. Stocking up on canned goods can save time and money, fitting into almost everyone’s budget. Canned goods have long shelf lives, store easily and require minimal preparation.
Canned foods can be creatively included in many scratch dishes. When considering which ones to use, choose those as near as possible to their natural state, with a minimum of processing.
The commercial canning process locks nutrients into foods at the peak of freshness. Canned foods are comparable in nutrient content to fresh or frozen, and some have even more antioxidants than their fresh counterparts. Tomatoes and tomato-based foods like marinara sauce are high in the antioxidant lycopene, which actually offers better protective qualities after canning. However, keep in mind that canned foods shouldn’t replace fresh foods entirely. For a healthy and well-balanced diet, combine them with as many fresh foods as you can.
Contrary to popular belief, canned foods won’t last until the end of time. According to the U.S. Department of Agriculture, high acid canned foods such as tomatoes, tomato soup, spaghetti sauce, fruits and fruit juice can be stored up to 18 months. Low-acid canned meats, poultry and fish and most vegetables can be stored two to five years, if the cans are in good condition. A product that has passed its shelf life might still be safe to eat, but quality is no longer guaranteed.
Stuffed Pasta Shells with Tuna (©Bumble Bee Foods)
2 cans or pouches (5 ounces) Bumble Bee® Tuna, drained and flaked
12 ounces dry large pasta shells (to stuff)
1 cup part skim Ricotta cheese
8 ounce chopped frozen spinach, thawed and squeezed
1/2 teaspoon garlic salt
1/4 cup grated Parmesan cheese
1 jar (12 ounces) marinara or spaghetti sauce
1 cup shredded low-moisture part skim Mozzarella cheese
Preheat oven to 350°F. Prepare pasta noodles according to package directions. Set aside. Combine tuna, Ricotta cheese, spinach, garlic salt and Parmesan cheese. Fill pasta shells with tuna mixture. Place in casserole dish, open side up. Pour sauce over shells to cover. Sprinkle top with Mozzarella cheese. Bake at 350°F for 30 minutes. Serves 6.
Lemon Hummus
For a protein-rich vegetarian sandwich, spread this delicious mixture over spinach or tomato-flavored flour wraps or on flat bread. Drizzle with extra virgin olive oil, then top with any of the following: a sprinkle of za’atar spice mix, cilantro leaves, shredded lettuce, thinly sliced cucumber, roasted red bell pepper, chopped red onion, crumbled feta cheese, shredded carrots, chopped olives, sun-dried tomato strips or chopped fresh tomatoes. Roll up wraps tightly; then cut in half. Ingredients can also be served in pita bread pockets. Tahini (sesame seed paste) is available at area markets, Middle Eastern shops and health food stores.
1 15-ounce can garbanzo beans (chickpeas), drained, rinsed
3 to 4 tablespoons tahini, to taste
3 tablespoons water
3 tablespoons fresh lemon juice, more if desired
1 teaspoon ground cumin
1/2 to 3/4 teaspoon sea salt
black pepper, to taste
2 large peeled garlic cloves
1/4 cup extra virgin olive oil
Combine all ingredients in the work bowl of a food processor fitted with steel blade. Process mixture, adding a little more water or oil, if necessary, to create a creamy consistency. Scrape down bowl several times. Taste and add additional seasonings, if desired. Store in an airtight container in the refrigerator for one week.
Zesty Salmon Cakes With Chive-Dill Sauce
Wild Alaska Sockeye red salmon and pink salmon are abundant Pacific species available canned. Rich in flavor, they are high in protein, calcium and omega-3 fatty acids. Salmon cakes are delicious on a bed of baby greens topped with Chive-Dill Sauce. They can also be served on toasted buns with garlicky mayonnaise or tartar sauce and crisp lettuce. Add canned salmon to salads, chowders, omelets and casseroles. Don’t worry about the skin and bones; they are completely edible. The soft bones are a rich source of calcium.
3/4 cup fresh or leftover unseasoned mashed potatoes
1 14.75-ounce can Bumble Bee® Salmon, drained and flaked (remove skin and bones as desired)
3 tablespoons minced fresh herbs (basil, cilantro, parsley or a blend)
1/2 cup finely chopped red bell pepper or canned pimentos
1/2 cup finely chopped green onion (mostly white part)
1 small garlic clove, finely minced
1 large egg, slightly beaten
1 teaspoon grated lemon zest
1 tablespoon fresh lemon juice
1 teaspoon Old Bay seasoning or other seasoning blend
salt and ground black pepper, to taste
1 teaspoon Sriracha Hot Chili Sauce or other hot sauce (as desired)
1 1/2 cups bread crumbs, or as needed
4 tablespoons extra virgin olive oil or butter (or a blend)
Add mashed potato to a medium bowl; if cold, mash with a fork to soften. Mix in remaining ingredients except breadcrumbs and olive oil. Cover mixture tightly and refrigerate one hour or overnight. Divide and shape salmon mixture into four balls. Gently coat each ball in breadcrumbs; flatten into cakes 1/2- to 3/4-inch thick. In a large skillet, heat half the oil over medium heat. Fry salmon cakes 3 to 4 minutes on each side, or until golden brown. Add more oil, as needed. When hot and crispy, serve at once with Chive-Dill Sauce. Makes four salmon cakes.
Chive-Dill Sauce
1/3 cup low-fat mayonnaise
1/3 cup sour cream with chives
1 generous tablespoon finely chopped fresh dill
2 teaspoons finely minced shallot or green onion (white part)
1 tablespoon fresh lemon juice
pinch of salt and freshly ground black pepper
Combine all ingredients and mix well. Cover tightly and chill 30 minutes or overnight. Makes about 3/4 cup.
Variations:
Salt-free Mrs. Dash can be substituted as a salt seasoning.
Substitute about 3/4 cup crushed oyster crackers or other crackers for mashed potatoes.
Vegetable Salad in Orange Chile Dressing
The tasty dressing can be doubled and stored in the refrigerator. A variety of canned vegetables can be substituted, including corn, garbanzo beans, lima beans, white kidney beans or sliced mushrooms.
Salad
1 14.5-ounce can French-style green beans, well drained
1 15-ounce can Le Sueur® Very Young Small Early Peas, well drained
1/2 red bell pepper, in small dices or 1 4-ounce jar chopped pimento
1 stalk celery, cut lengthwise, sliced diagonally
1/2 small red onion, chopped
1/2 cup toasted slivered almonds
1/3 cup sliced green olives
Orange Chile Dressing
1/4 cup cider vinegar
3 tablespoons sugar
1 teaspoon grated orange zest
1 finely minced garlic clove
1/2 teaspoon chili powder blend
1/2 teaspoon paprika
1/4 cup safflower oil or other light vegetable oil
Put all the salad ingredients into a large bowl. Prepare the Orange Chile Dressing. Gently mix in the dressing to coat the ingredients. Serve at once, or cover and chill several hours.
Aloha Fried Rice with SPAM®
As a judge for the Great American SPAM® Championship at the 2010 S.C. State Fair, I gained a new perspective on the legendary canned pork product while tasting the contestants’ creative, delicious dishes. Several kinds were used: low-sodium and low-fat, SPAM® with Hickory Smoke, SPAM® with cheese and even a variety made from oven-roasted turkey. Recently I enjoyed SPAM® in Hawaii, where nearly seven million cans are consumed per year. Every year in April, the beloved comfort food is celebrated at a popular Waikiki Beach block party. Its savory, salty-sweet taste is a perfect match for fried rice. This version is really delicious! Organize all the ingredients before you begin to cook. Accompany the fried rice with fresh pineapple or seeded, sliced cucumbers marinated in seasoned rice vinegar.
3 cups cooked long-grain rice, from 1 cup raw rice (not converted)
3 to 4 tablespoons vegetable oil
2 beaten large eggs
1 cup chopped red onion (about 1/2 onion)
1 small chopped red bell pepper
1 tablespoon finely minced ginger root
2 finely minced garlic cloves
2 3-ounce packs of SPAM® Single Light or 1/2 12-ounce can SPAM® Light or Hot & Spicy, cut in small dice
1 tablespoon regular or reduced–sodium Japanese soy sauce or Aloha Hawaiian soy sauce (available locally)
salt and black pepper to taste, if desired
1/2 cup frozen peas, thawed
2 thin green onions, thinly sliced
2 to 3 tablespoons minced fresh cilantro
Prepare rice one day ahead; cool, cover and refrigerate overnight. Remove from refrigerator, and break up any clumps. Heat 1 tablespoon oil over medium heat in a well-seasoned wok or large nonstick skillet. Gently scramble eggs, then remove from pan while still moist and soft; reserve. Wipe pan with paper towels, if necessary; reheat on medium-high heat with 1 or 2 tablespoons oil. Stir-fry diced SPAM® until lightly browned; reserve with the egg. Add onion and bell pepper; cook 3 to 4 minutes until soft. Add ginger root and garlic; stir-fry 1 minute, until aromatic. Reduce heat slightly and add SPAM® and rice to the pan. With a cooking spatula, press rice over pan to heat for 30 seconds; then mix ingredients. Repeat until rice is hot; then add soy sauce and salt and pepper, if desired. Mix in peas, reserved eggs, green onion and cilantro. Makes 2 to 3 main-dish servings or 4 side-dish servings.
Spicy Chicken & Bean Soup
Hearty and flavorful, this soup can be made quickly using quality canned vegetables. It tastes even better when reheated the second day. As a tasty variation, substitute one can white or yellow hominy for the Great Northern beans. The Tennessee Bush Brothers produce my favorite canned beans for this soup.
2 tablespoons olive oil
2 pounds boneless, skinless chicken thighs, cut into 1/2-inch cubes
1 large chopped onion
1 chopped green bell pepper
2 large finely minced garlic cloves
1 heaping tablespoon pure chili powder
1 tablespoon ground cumin
1 tablespoon dried oregano
2 14.5-ounce cans petite-cut diced tomatoes, undrained
1 8-ounce can tomato sauce
3 cups canned chicken broth
1/2 cup minced fresh cilantro
1/2 to 3/4 teaspoon dried red pepper flakes, to taste
1 11-ounce can corn kernels with green and red bell peppers (Mexicorn)
1 16-ounce can Bush’s Great Northern Beans, or Cannellini Beans, undrained
1 15-ounce can Bush’s black beans, drained
1 to 2 tablespoons balsamic vinegar, to taste
salt and black pepper, to taste
Heat oil in a large pot over medium-high heat. Brown chicken, stirring often; transfer to a plate. Reduce heat under the pot then sauté onion and bell pepper until soft. Stir in garlic and the three spices. Stir 1 or 2 minutes, then mix in tomatoes, tomato sauce, chicken broth, cilantro and pepper flakes. Simmer 10 minutes, partially covered, on medium heat, then add corn and beans. Simmer 25 to 30 minutes more. Add vinegar and salt and black pepper, to taste. Serve at once in large bowls or cool and refrigerate to serve later.
Tomato Soup Spice Cake
This updated recipe from the 1930s features canned tomato soup. You can’t detect the tomato flavor – just the warm spices. Venerable food memoirist M.F.K. Fisher enjoyed this cake so much that she included a recipe in her 1942 book, How To Cook a Wolf. Depression-era food rationing was in high gear, and the book was a reminder to housewives that cooking could still be pleasurable – even fun, in spite of a tight budget. You’ll wolf down a slice of this moist cake when paired with a scoop of vanilla ice cream or basil gelato.
1/2 cup raisins or diced dates
2 tablespoons dark rum or orange juice
1 3/4 cups all-purpose flour
1/2 teaspoon each cinnamon and nutmeg
1/4 teaspoon each ground ginger and cloves
1/2 teaspoon baking powder
1/4 cup (4 tablespoons) soft, unsalted butter
1 cup sugar (1/2 granulated sugar and 1/2 light brown sugar)
1 teaspoon baking soda
1 10 3/4-ounce can Campbell’s condensed tomato soup
Lemon Cream Cheese Icing, recipe below
toasted walnut or pecan pieces for decoration, if desired
In a container with a lid, soak raisins or dates in rum or orange juice 1 hour or overnight. Preheat oven to 325 degrees. Grease a large loaf pan or a 9-inch round cake pan. Line with parchment or waxed paper; grease again, and dust with flour.
Sift together flour, spices and baking powder; set aside. In a large bowl with a wooden spoon, cream butter and sugars until smooth. Mix baking soda into the soup; mixture will become foamy and light. By hand, stir soup into the butter and sugar until smooth. Stir in flour mixture just until batter is well blended. Scrape into prepared pan, and bake 30 minutes or until cake cracks slightly on top and tests done. Cool completely, and remove from pan. Cover cake top with icing; decorate with walnuts.
Lemon Cream Cheese Icing
In a medium bowl, beat together until smooth 3 ounces room temperature cream cheese, grated zest of one small lemon, a pinch of salt, 1 to 2 teaspoons lemon juice and 1 cup sifted confectioners’ sugar.
Pear-Ginger Sorbet
A can of frozen fruit in the freezer (without pits) can easily turn into a quick, refreshing dessert! Just give the fruit a whirl in the food processor; then serve immediately or freeze in an airtight container. The versions below are dressed up with additional flavor enhancements. Canned fruit sorbet has a texture that falls halfway between a smooth fresh fruit sorbet and an icy granita. Frozen fruits in heavy syrup have a smoother texture than fruits canned in lite syrup. If the frozen fruit seems a bit tart for your taste, add a little honey. For the best texture, serve within four hours while slightly soft, and two hours if no alcohol is used.
1 16-ounce can pears in light syrup
2 tablespoons pear liqueur (Pear William or Perle de Brillet), pear nectar or orange juice
1 teaspoon grated fresh gingerroot
1 tablespoon lemon juice
pinch salt
Put can of fruit into the freezer 12 to 18 hours. Remove from freezer 1/2 hour before use, or dip quickly into hot water to soften slightly. Remove lid, putting fruit and any juice into food processor. Spoon out frozen fruit. Add the remaining ingredients and process until smooth and slushy. Work quickly to preserve the frozen texture. Place a scoop of sorbet into a pretty stemmed glass or serving bowl. Decorate each serving with fresh mint, if desired, and serve with a ginger or sesame cookie. Makes 2 to 3 servings.
Variation:
Pina-Colada Pineapple Sorbet
1 20-ounce can pineapple chunks and juice
2 tablespoons quality dark rum (such as Myers) or pineapple juice or orange juice
3 tablespoons cream of coconut
1 tablespoon fresh lemon juice
1 teaspoon grated fresh lemon zest
pinch salt
Prepare as directed above.
Lillian’s Spice Island Cooler
The spicy syrup below will add sparkle to your favorite canned or bottled juices. My friend Lillian Johnson even adds it to ginger ale and iced tea.
4 quarts water
1 cup sugar
1/2 cup whole cloves
1/4 cup ground allspice
1/4 cup grated nutmeg
2 or 3 cinnamon sticks
6 cups of your favorite chilled juice (apple cider, apple juice, cranberry juice, pineapple juice, orange juice)
In a Dutch oven, bring water and spices to a boil. Cook until water reduces to 1 quart and becomes slightly syrupy. Cool mixture; store in the refrigerator in a 1-quart jar. Pour juice of choice into a large pitcher. Stir in 2 to 3 tablespoons of the spiced syrup. Serve juice in tall glasses over ice cubes. Add sprigs of fresh mint, if desired. Makes 3 to 4 servings.
Eating Healthy With Canned Foods
During the canning process, foods are super-heated at high temperatures to kill microorganisms that cause illness. They are free of preservatives and artificial ingredients. Since they are already cooked, they can be eaten from the can; don’t overcook.
Healthy dining options include tuna, salmon and chicken canned in water instead of oil. Oil-packed proteins can be briefly rinsed in a strainer under cool water. Fish are rich in fatty acids and omega-3 oils, especially canned sardines, albacore tuna and salmon. Pregnant women should limit some fish due to mercury content, which can cause birth defects.
Read nutrition labels on cans to determine sodium content. Remove excess sodium from canned foods like beans, tuna and vegetables by briefly rinsing in a strainer under cool water. Canned food producers also offer many low-sodium and sodium-free options.
Healthier options include fruits canned in their own natural juice or water, not heavy syrup. Drain the syrup variety, and rinse briefly.
Protein-rich canned beans are a good source of folate and thiamin – a B1 vitamin that improves mental performance. They are a healthy replacement for meat once or twice a week. Garbanzo beans offer the highest count of bean fiber.
To save money, watch for store sales and consider family-size cans (if you can use up all the contents). Consider buying store brands.
Canned foods keep you fit in other ways: they can serve double duty as hand weights.
