The good news is you don't have to sacrifice health and nutrition when you're in a rush. You can enjoy the convenience of canned food for meals packed with flavor, vitamins, minerals and protein. Here are a few tips and culinary hints from Mealtime.org to help you save time in the kitchen:
Stir it up with Soups
Soup is a nutritious, convenient and comforting meal. Chef Andrew Schloss loves the convenience of soups because they may be easily created using nutritious ingredients that people typically keep in their pantry. Schloss says, “Team those ingredients with a little bit of leftover meat or chicken and you have an economical, heartwarming, stomach-filling, fast-and-easy, one-pot meal.”
Pack the Pantry
Stock up in advance so you can have ingredients ready and available at any time. Canned food works extremely well because it stays fresh and keeps its nutritional value for a long time.
Hurry up Hummus
For an easy, low-fat flavorful dip, make your own hummus. Drain, rinse and purée a can of chickpeas in a food processor with 3 tablespoons each of olive oil and fresh lemon juice. Add crushed garlic to taste. Serve with fresh vegetables or bite-sized slices of pita bread.
Ole! Salsa
Spice up a menu by making your own salsa. Rinse and drain canned black beans; gently toss with 1/2 cup each chopped, fresh tomato and green pepper; and 1 tablespoon each minced red onion, fresh cilantro and lime juice.
Get Fruity
Make a colorful and classic fruit compote. Combine canned, drained pineapple chunks, fresh seedless red and green grapes and slivers of dried apricots. Lightly douse the fruits with the pineapple juice that is drained from the can. For a grown-up twist, add 2 tablespoons of orange liqueur to the pineapple juice.
Refreshing Sorbet
Top off a great meal with a refreshing homemade sorbet. Freeze one can of pears (or any other canned fruit in heavy syrup) until firm and then purée in a food processor. Serve immediately. Try these refreshing recipes from Mealtime.org:
Twice as Nice Potatoes
Add zing to mashed potatoes by puréeing drained, canned white potatoes with drained, canned yams. Mix in butter, salt, pepper and a dash of nutmeg, to season.
Popeye's Pasta
Pump iron with a pesto sauce made from well-drained canned spinach* coarsely puréed in a food processor with garlic, walnuts or almonds and a drizzle of olive oil. Toss with hot pasta and sprinkle with grated Parmesan cheese.
Smashing Smoothies
Have a nutritional refresher by blending a can of your favorite fruit in its juice with some low-fat yogurt. Blend in banana chunks or ice cubes for a thicker consistency. For more smoothie ideas, check out these recipes:
