Get cooking with cans


ROCKFORD, Mich. (WOTV) Canned foods are a smart solution for better eating in today’s fast-paced world. The can seals in freshness, flavor, and nutrition without sacrificing convenience – enabling you to be confident about creating more healthy meals.

Cans seal in freshness, nutrition, quality and taste.

  • Canned foods are a nutritious option because canning technology keeps food fresh and flavorful without a lot of preservatives and additives. When foods go through the canning process, nutrients are locked in so the amount of vitamins and nutrients in the food is the same on the day it was canned as it is a year from the canning date.

Canned fruits and vegetables have the same as fresh and frozen.

  • In fact, a review of the research found that canned fruits and vegetables are nutritionally similar to fresh and frozen and, in some cases, even better. For example, canned tomatoes have more lycopene, which is associated with reducing cancer risk and has more B vitamins than fresh tomatoes. Canning also helps make fiber in certain vegetables, like beans, more soluble and therefore more useful to the human body.

Canned foods are affordable.

  • Families can stretch their grocery budgets by choosing canned produce and meat. Plus, you save money because canned foods don’t easily spoil.

Canned foods are convenient.

  • Having canned foods in your pantry provides a great option for a quick and easy meal so families don’t have to eat out.

Cans seal out food borne pathogens.

  • The high-heat canning process is one of the safest when it comes to preserving food because it prevents the growth of microorganisms that cause food borne illnesses.

Cans provide endless variety all year long.

  • More than 1,500 food items come in cans. This provides you with almost limitless options in creating flavorful and nutritious meals for your family and friends. And, because fruits and vegetables are picked fresh and quickly sealed in a can, you can enjoy them all year long!

Canned foods boost nutrients, not sodium.

  • A variety of canned foods, including vegetables, soups, and meats, are available in sodium-free and low-sodium options. Plus by draining and rinsing canned foods with water, you can reduce the sodium by 36% to 41%, according to recent research.

Cans protect your food.

  • The can is a protective container, sealing in great taste and protecting against microbes. Even if a can has a small dent (no deeper than a finger) and no sharp points, the food is safe to eat as long as the dent is on the side of the can and not in the seam. Dents along the seams may damage the seal and allow bacteria to enter, so the can should be discarded.

Cans reduce food waste.

  • A well-stocked pantry can be the secret to whipping up a tasty meal from food that may otherwise go to waste. For example, canned tuna can be added to salad greens, or canned clams and canned diced tomatoes can be added to leftover linguine. Keeping a well-stocked pantry helps people reach their daily goals for fruits and vegetables.

Cans are environmentally friendly.

  • Canned foods are environmentally friendly because the metal cans are endlessly recyclable. In fact, food cans are the most recycled package in America today.


Pineapple Chicken Salad with Pecans
Serves: 4-6

  • 2 tablespoons mayonnaise
  • 2 tablespoons Meijer light sour cream
  • 1 tablespoon whole grain mustard
  • 1/2 teaspoon paprika
  • 1 (9.75 oz. can) premium chicken breast, drained
  • 1 (8 oz. can) crushed pineapple, thoroughly drained
  • 1/2 cup canned whole water chestnuts, drained and chopped
  • 1/4 cup chopped celery
  • 2 tablespoons red onion, finely chopped
  • 1/2 cup pecans, toasted and chopped
  • 1 tablespoon chopped fresh parsley
  • kosher salt and cracked black pepper
  1. In a small bowl, mix together the mayonnaise, sour cream, and paprika until combined.
  2. In a separate mixing bowl, combine the chicken, pineapple, water chestnuts, celery, red onion, pecans, and parsley.
  3. Fold in the dressing, tossing to fully coat. Season to taste with salt and pepper. Chill completely before serving.

Serving suggestions: In addition to enjoying on its own, this chicken salad is perfect on a soft roll with a slice of tomato and a fresh leaf of lettuce for a simple sandwich or used as a filling for a wrap.


Confetti Picnic Salad
Serves: 8

With a combo of colorful veggies, one serving gives you the health-promoting benefits of one cup of nutrient-rich vegetables.

  • 1 can (15 1/4 ounces) corn, drained
  • 1 can (15 ounces) chickpeas (garbanzos), drained and rinsed
  • 1 can (14 1/2 ounces) cut green beans, drained
  • 2 cups (1 pint basket) grape or cherry tomatoes, halved
  • 1 cup bagged, matchstick-cut carrots
  • 1/2 cup bottled, reduced-fat Italian dressing
  • 3 large hard-cooked eggs, peeled
  1. Place corn, chickpeas, green beans, tomatoes and carrots in a large bowl. Add dressing and toss until well coated. Cover and refrigerate at least 30 minutes.
  2. Separate egg yolks and whites and chop coarsely. Add egg whites to salad and toss to blend. Place salad in a serving bowl and crumble egg yolks over top of salad. Serve cold.

Nutritional Information Per Serving:
Calories 170; Total fat 4.5g; Saturated fat 1g; Cholesterol 80mg; Sodium 530mg; Carbohydrate 27g; Fiber 5g; Protein 7g


Orange Ginger Tropical Smoothie
Serves: 2

To add a little spice to your life, try the Orange Ginger Tropical Smoothie with canned Mandarin oranges for a tasty treat.  Ginger, which has been known to treat ailments such as headaches, motion sickness and the flu, is the perfect addition to this zesty recipe.  A great source of vitamins C and E, which protect the eyes and help to boost the immune system, this smoothie is the perfect energy boost for those sluggish afternoons.

  • 1 can (11 ounces) Mandarin oranges in light syrup, drained
  • 1 can (15 ounces) tropical fruit salad in light syrup, drained
  • 1 cup milk
  • 1 banana, cut into 1-inch pieces
  • 1 teaspoon grated fresh ginger
  • 1/2 teaspoon allspice
  1. Combine all of the ingredients in a blender jar and blend at high speed until smooth.
  2. Serve immediately in tall glasses with straws.

Nutritional Information Per Serving:
Calories 148; Fat 1.5g; Cholesterol 0mg; Sodium 40mg; Carbohydrate 34g; Fiber 1g; Protein 1g

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