Canned foods are a convenient and affordable way to incorporate fruits and vegetables into your diet. They can play an important role in a healthy diet, but when it comes to heart health they tend to get a bad rap.
Is it a coincidence that February is National Heart Health and National Canned Foods Month? I think not. Making heart healthy meals using canned food is easier, and tastier, than you think.
Making Heart Healthy Choices
❤️ Look for low-sodium, no-salt added options
Low-sodium = <140mg per serving. Reduced sodium, lower sodium, or 25% less sodium DO NOT mean low-sodium. Rinsing before using can also decrease sodium content.
❤️ Eat high-fiber foods like beans, fruits & veggies
Fiber intake helps lower cholesterol and improve heart health. Plus they’re loaded with essential nutrients! Canned fruits, veggies and beans can be just as good as fresh, just be sure to check the sodium.
❤️ fill up with Heart Healthy fats
Omega-3 fatty acids found in fish, seeds, and oils are essential for heart health. Low-sodium canned salmon or tuna is a great way to meet your weekly omega-3 intake.
Cooking With Canned Goods
Butternut Squash Noodles with Black Bean Salsa
- Butternut squash noodles
- Canned black beans
- Canned diced tomatoes & green chilies
Egg White Spinach Omelet
- 2 egg whites
- Canned spinich
- Canned black beans
Garlic Parmesan Green Beans
- No salt added canned green beans
- 1 tbsp butter
- 1 tbsp olive oil
- Garlic powder
- Grated parmesan
Pumpkin Oatmeal
- Canned pumpkin
- Plain oatmeal
- Ground cinnamon
- 1 tbsp maple syrup
- Chopped pecans
Mediterranean Salmon Salad
- 12 oz can skinless, boneless salmon
- Red onion, diced
- 1/2 cup (1/2 of a 15.5 oz can) white beans
- 14 oz can artichokes
- Garlic, minced
- Olive oil
- Lemon juice
- Salt & pepper
Spicy Chickpea & Tomato Spinach
- 15 oz can chickpeas
- No salt added canned spinach
- No salt added canned diced tomatoes
- Red pepper flakes
Creamy Pumpkin Pasta
*Add parmesan or nutritional yeast.
- 15 oz can pumpkin puree
- 1/4 cup unsweetened milk
- Sage leaves
- 1 cup cooked pasta
Hearty Snacks
- Canned tuna + whole grain crackers
- Spicy roasted chickpeas
- Canned pumpkin + Greek yogurt
Top it Off
- Use canned blueberries or pineapple as yogurt toppings.
- Sweeten up your salad with sliced beets or peaches.
- Add veggies to your pizza using canned carrot coins, mushrooms, or sliced peppers.
What’s your go-to meal using canned food?
