The newest issue of ALL YOU magazine has a good article on the pros and cons of canned foods. I don’t buy frozen foods nor processed foods – but I do buy a lot of canned vegetables, for example we eat canned beans, tomatoes and beets a lot. In the ALL YOU recommends these canned foods for their nutrients – and for cheap price:
Pineapple: Sweet, tangy and refreshing, it’s a great source of Vitamin C, manganese and other nutrients. I make pineapple coconut shrimp with rice, it’s good and fast.
Pumpkin: Packed with vitamins and fiber, canned pumpkin is low in calories and fat.
Tomatoes: Cooked tomatoes have more readily absorbed disease-fighting lycopene than fresh. I admit that I use canned tomatoes in my spaghetti sauce, and chili.
The article also recommends beans and salmon, but I skip the canned salmon, I think it’s the Finn in me that gets picky with my salmon. The foods that they don’t recommend canned are spinach, carrots, asparagus, shrimp and green beans, and I couldn’t agree more. Here is a Spicy Pumpkin Soup recipe from the magazine, and I have to admit it sounds good, and I might test it on one of these cold winter days.
Canned Spicy Pumpkin Soup
Prep Time: 20 minutes
Cook Time: 20 minutes
Yield: 8 Servings
Cost per Serving: $.98
2 tablespoons vegetable oil
1 large onion, chopped
2 tablespoons minced fresh ginger
1 small jalapeño chili, seeded and finely chopped
3 garlic cloves, minced
1 teaspoon lime zest
1 15-oz. can pumpkin puree
1 13.5-oz. can light coconut milk, shaken
4 cups canned low-sodium chicken broth
In a pan, warm oil over medium-low heat. Sauté onion and ginger until soft, 8 minutes. Do not let brown. Add jalapeño and garlic; cook for 3 minutes, stirring often.
Stir in lime zest, pumpkin, coconut milk and broth. Bring to a boil, reduce heat to medium-low and simmer for 20 minutes, stirring occasionally. Season with salt. Remove from heat, let cool slightly, then puree in a blender. Serve hot.
For full story, go to: Pantry Recipes Next ALL YOU issue comes out on February 18 and you can find it at Walmarts.