FOOD STORAGE FOCUS

COOK A HEALTHY MEAL
FROM A CAN

ALL STARS IN A CAN

Break out the can opener! These products deliver nutrients and great flavor to recipes.

PUMPKIN: Packed with vitamins and fiber, canned pumpkin is low in calories and fat and is delicious in both sweet and savory recipes.
Money saving tip: If you don’t use the whole can, freeze leftovers in ½ or 1 cup servings for future recipes. Store in ziplock bags for up to three months.

TOMATOES: Cooked tomatoes have more readily absorbed disease-fighting lycopene than fresh ones do.
Money saving tip: If you need diced tomatoes and canned whole ones are cheaper, use kitchen shears to dice the whole tomatoes right in the can.

SALMON: Full of protein, all-important omega-3 fatty acids, vitamin D and calcium, the fish is already cooked and ready to eat.
Money saving tip: Wild salmon is healthier than farmed, but fresh is expensive. Canned wild salmon is a bargain at about $4.40 for 6 ounces, compared with $6.75 for fresh.

BEANS: It’s hard to find a more versatile and healthy food in a can. Pick your favorite: Black, white, kidney- they’re all full of protein, fiber, iron and more.
Money saving tip: the different types are mostly interchangeable. If you see one on sale, stock up and use it in your favorite dishes.

PINEAPPLE: Sweet, tangy and refreshing, it’s a great source of vitamin C, manganese and other nutrients.
Money saving tip: Buy pineapple that’s packed in 100 percent juice. When you drain the fruit, save the juice and use it in a smoothie or in a marinade for pork.

LEAVE IT ON THE SHELF

Some foods just don’t hold up to canning—texture surfaces or the flavor fades, or both. With these foods, fresh or frozen are better but for food storage canned is better than not having it.

• Spinach
  
• carrots
• asparagus
• shrimp
• green beans

*This information was taken from the magazine "All You" and was compiled by Elaine Brandli, our food storage specialist. Please contact Elaine at elaine@visucomm.com if you have any questions regarding food storage! She is an amazing resource and has a lot of wonderful ideas.