Canned Food Recipes

- Never underestimate the power of food in a metal tin. Some of the best dishes come from canned goods, and I’m gonna share some of my favorites here on just the tips. First up is one of my favorite salads using canned chick peas and sliced black olives. I eat it at least once a week, and it’s super easy to make. First make a dressing of olive oil, red wine vinegar, and oregano. Then add your drained chick peas and sliced black olives. Add some freshness with cucumber, tomatoes, feta cheese, and parsley. Canned salad never looked so good. Next up, my favorite avocado toast. This one is topped with everyone’s favorite canned fish, sardines! Trust me, it’s not as weird as it sounds. First, zest one lemon, and squeeze out its juice. Then add red wine vinegar, chili flakes, and sardines. Don’t forget some of that olive oil it sits in. Then mix it up gently, cut up and mash an avocado, and spread it on some toast, followed by the sardines. That’s a powerhouse meal right there. This one I learned from my mom. She makes the best hash that makes me feel higher than any other Mary Jane could. And, it’s made with canned corned beef. First, cook diced potatoes until tender and brown. Then saute onion and garlic, and add the corned beef. I know it looks funny, but it gets better. Just break up the chunks, and there’s no need to add salt, because it’s already salty. For a nice bite, add sliced jalapeno, and serve with rice. And last, but not least, a Filipino dessert favorite, ambrosia fruit salad using fruit cocktail and condensed milk. Combine condensed milk and whipped cream. Then mix in the drained fruit cocktail. Stir it all together, and chill in the fridge. For texture, serve it with some slithered almonds and toasted coconut flakes. I hope I’ve inspired you to check out your pantry so that you can make some delicious recipes. Jen, why you always doin’ the most? Why don’t you can it?


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This post was sponsored by the Canned Food Alliance. All thoughts and opinions are my own.

Hi Friends!

Like I mentioned last week when I shared my Spicy Roasted Garlic Walnut Hummus, February is National Heart Month. Since it’s such an important month, I’m back again this week to talk a bit more about it and share some canned food recipes thanks to my friends at the Canned Food Alliance.

It just so happens that February is also Canned Food Month, which makes sense because many canned foods are packed with nutrients that make them good for your heart! Canned foods are picked at the peak of ripeness and then the canning process helps lock in their nutrients so when you eat them, you’re eating super nutritious and delicious foods!

Although fresh foods are a great choice, it’s important to remember that fresh fruits and veggies are losing nutrients as they travel across the country and while sitting in the grocery store. And when it comes to nutrition, all forms count. A mix of canned, fresh, frozen and dried foods can help you get all the nutrients you need and canned foods are a great option if, for example, certain produce isn’t in season near you.

Stocking up on canned fruits and vegetables and canned protein sources like tuna and beans is a great way to fill your pantry to help ensure you always have these healthy staples on hand to make quick canned food recipes for healthy weeknight meals!

Let’s take a second to highlight just a few of my favorite heart-healthy canned foods and some recipes to inspire you to use them:

10 Canned Food Recipes

1) Canned Tuna – it’s a great source of heart-healthy omega-3 fatty acids that can help protect agains heart disease.

Try these:

Tuna Quinoa Cakes
Curried Tuna Salad with Apples

2) Canned Beans – a great source of both protein and fiber. One serving of beans can help you meet 20% or more of your daily fiber needs and adequate fiber intake can help guard against heart disease.

I’m partial to black beans so you’ll see them in a lot of my recipes but remember that there are all sorts of great varieties of beans to choose from including white, navy, pinto and kidney beans!

Add them to soups and casseroles for an easy nutritional boost or try these recipes:

Black Bean Guacamole
Black Bean Meatless Meatballs
Mexican Skillet Casserole

3) Canned Pumpkin – loaded with beta carotene which can help protein against heart disease. Plus the canning process leads to canned pumpkin containing an even higher concentration of beta carotene than fresh pumpkin!

Enjoy it year round, not just at Thanksgiving with these delicious recipes:

Pumpkin Gingerbread Muffins
Pumpkin Apple Oatmeal Protein Pancakes
Pumpkin Energy Balls

4) Canned Tomatoes – Lycopene, the compound that helps give tomatoes their vibrant color may also protect against heart disease!

Think sauces and beyond with these recipes:

Crockpot Meatballs


One final note – be sure to look for low-sodium or no-salt-added canned products. Rinsing things like fruits, veggies and beans can also help reduce the amount of sodium!

Let’s chat:
Which canned foods are staples in your pantry?


Healthy Canned Foods You Need to Always Have on Hand

Pulling a meal together for dinner on a busy weeknight isn’t always easy — and making it healthy is even trickier. Gone are the days of boxed mac and cheese and frozen pizzas. You’re ready to make something nutritious, even as you stare at the barren shelves of your refrigerator.

If you’re out of fresh fruits and veggies, not to worry — these healthy canned foods can save the day.

1. Salmon, mackerel, or sardines

Sardines make savory and tasty mid-day snacks. | Mythja/iStock/Getty Images

You’re familiar with tuna, but it’s by far not the only fish worth buying canned. Consumer Reports says canned fish like salmon, mackerel, and sardines are just as good for you as the fresh varieties, as they contain plenty of protein and heart-healthy omega-3s. And The Daily Meal reports sardines are one of the few non-meat sources of vitamin B12, which is vital for brain health.

The only downside is the sodium content in canned fish (and most canned foods in general). But if you’re not at risk of high blood pressure, eat up.

2. Lentils

Skip the long boiling and get to eating some delicious lentils. | David Silverman/Getty Images

If you’ve forgotten about this legume, it’s time to incorporate it into your diet. Lentils are high in protein and fiber, mindbodygreen says, making them the perfect accompaniment when you’re sick of rice or pasta as a side dish. They also aid in digestion, can help reduce your risk of heart disease, and can help lower your cholesterol levels.

If you’re trying to lose weight, lentils should definitely be on your radar too. An entire cup cooked comes to just 230 calories.

3. Pumpkin

A taste of pumpkin without a trip to the farm. | Sarahdoow/iStock/Getty Images

Let’s be clear: We’re not talking about the sugary pumpkin pie filling in the baking aisle — we’re talking about straight canned pumpkin with nothing added. And this canned food is full of beta-carotene, which can help prevent heart disease and enhance your eye health, Greatist says. It may also surprise you to know that you’ll feel pretty full after eating a dish with pumpkin due to its incredibly high fiber content and decent amount of protein.

Unsure of how to add canned pumpkin to your meals? Try adding it to oatmeal or yogurt for breakfast, or you can even toss it into mac and cheese or chili for extra creaminess.

4. Artichokes

You can make seriously impressive use of canned artichokes in spreads, salads, and appetizers. | Dianazh/iStock/Getty Images

This often forgotten vegetable can seem intimidating to cook, no matter how much you’re craving spinach and artichoke dip. And that’s where the canned version comes in. reports just one medium artichoke contains over 40% of your recommended daily value of fiber, which also can help lower cholesterol and balance blood sugar. This fiber is also unique because it can stimulate the production of good bacteria in your gut.

If you’re stumped on how to use canned artichokes, try throwing them on pizzas, using them in a salad, or even just sautéing them in a pan with olive oil and garlic.

5. Black or kidney beans

You can quickly warm up beans for soups, side dishes, or chili. | Piyaset/iStock/Getty Images

Beans are cheaper if you buy them dried, but the prep time is undesirable. In that case, feel free to go for the cans of black and kidney beans. All varieties of this legume are high in protein and fiber, and black beans in particular may help to strengthen your bones and heart, says Medical News Today. And notes kidney beans could aid in cancer prevention.

6. Tomatoes

Canned tomatoes taste exactly like fresh ones. | Dovate/iStock/Getty Images

Fresh tomatoes are plenty healthy, but the Guardian suggests canned tomatoes may actually be even better for you. Tomatoes contain lycopene, a powerful micronutrient that may aid in cancer prevention. And when heated, you’re actually able to better absorb it. That’s not all this fruit offers, either — you’ll also get tons of vitamin K, C, and E, which may aid in preventing heart disease when combined with lycopene. Making your own tomato sauce sounds like a pretty good idea right about now.

7. Spinach

Break out the can opener. | Veranika Smirnaya/iStock/Getty Images

Fresh or frozen spinach too expensive? No worries — feel free to buy this veggie canned. TIME says all the nutrients in the fresh vegetable are present in the tinned version, too, and canned spinach actually contains more vitamin C per serving. On top of that, spinach is great for your heart and can help lower your risk for diabetes. Popeye was on to something when he ate a ton of this veg, as it’s also great for your muscles.

This post is brought to you in partnership with Cans Get You Cooking. As always, all opinions are my own.

HAPPY NEW YEAR!! I haven’t posted for a while because I’ve been away in NYC for the past 2 weeks. I just got back to Philly and it feels great. As much as I love NYC, it feels so good to be back home. As soon as I got to Philly I noticed the weather got so much colder and it’s been raining since we arrived here.

Now if you’re like me then you know a warm comforting meal is a must on a cold chilly day. One of the things that I find inconvenient when making winter meals is the lack of fresh fruits and veggies. Luckily, I’m always stocked up with canned fruits and vegetables in my “cantry”. Seriously guys, being Middle Eastern and a lover of Mexican foods I can never get enough canned beans and corn.

This month I’ve partnered up with Cans Get You Cooking to bring you these awesome recipes which all feature canned foods and can be made in 30 minutes or less. Cans Get You Cooking is a program dedicated to spreading the message that the ironclad technology of cans seals in foods’ freshness, flavor, nutrition and goodness so that you can create meals you feel good about serving and that your family will love.

Who said canned veggies aren’t as good for you as fresh veggies?! Did you know that fresh fruits and vegetables are harvested at their peak of ripeness and canned within hours, making the can one of the best ways to lock in nutrients and get food from its source to your family table. Plus, it’s so much easier to cook with canned foods because canned foods mean less prep and year-round availability, making healthy, homemade meals a reality, more often.

A well-stocked pantry “cantry ” – helps you get through the week with creative meals you can feel good about serving your family and friends.People who frequently eat canned foods may have healthier diets than people who don’t. Yay to a healthier lifestyle!

I hope you enjoy these recipes and have a wonderful New Year!





Philly Cheesesteak Onion Soup

Gluten-Free Cheesy Chicken Enchilada Casserole

Skillet Chicken Parmesan

Small White Beans on Garlic Toasts



Gluten-Free Green Bean Casserole Minis


Chickpea Salad – Garbanzo Extravaganzo


Eating Healthy

How do you make canned vegetables taste good? And why would you want to?

Okay, so it’s a new year. Resolutions are made, and goals are set. For many people, it means trying to eat healthy. And one of the major components to healthy eating is making sure to get your recommended servings of vegetables.

But it’s January. Depending on where you live, vegetables are hard to find, or they’re expensive. Or maybe you’re trying to feed a family of 6, and it’s tough to buy fresh veggies for every meal.

Growing up, we often had canned vegetables during the winter months– usually canned green beans and canned corn.

Canned Vegetables

I never liked them as a kid. But I had to have some on my plate, so I would eat them first before I could get to the good stuff.

But that’s no good. We should not only like veggies– we should love them! And we should teach our kids to love eating them too!

Here’s a couple of things to know about canned vegetables.

They’re already cooked. When you’re cooking them, really, you’re warming them up. So don’t overcook!

Second, they are covered in canning juices. These juices can sometimes be salty. Make sure that you drain the liquid, and rinse the veggies off in a colander.

The Secret

Chef Shamy is the secret! Add one of our savory butters to your canned veggies, and they’ll be delicious!

We recommend Chef Shamy French Onion Butter with canned green beans and Chef Shamy Garlic Butter with canned corn.

Put a pat of butter on the veggies and stick it in the microwave for 60 seconds. Stir everything around until the butter coats all the veggies, and serve.

Feel free to experiment with other canned veggie and Chef Shamy Butter combinations!

Don’t let nasty veggies drag down your New Years Resolutions! Let Chef Shamy help you out!


How to Make Canned Vegetables Taste Good Author: Chef Shamy Prep time: 4 mins Cook time: 1 min Total time: 5 mins Serves: 4 Ingredients

  • For the beans:
  • 2 cans green beans, drained and rinsed
  • 2 T Chef Shamy French Onion Butter
  • For the corn
  • 2 cans corn, drained and rinsed
  • 2 T Chef Shamy Garlic Butter


  1. To make the beans, place drained and rinsed green beans in a microwave safe bowl. Add room temperature French Onion Butter and microwave for 60 second. Stir to coat bean with butter, and serve.
  2. To make the corn, place drained and rinsed corn in a microwave safe bowl. Add room temperature Garlic Butter and microwave 60 seconds. Stir to coat, then serve.



Whether you’ve been urged to stay home during a blizzard or refuse to go outside due to the polar vortex, you’re going to be hungry, and depending on how long the storm lasts, you’re going to get bored with what you have to eat.

If you aren’t among the nervous-Nellie types who clear out the shelves before the storm (and then smugly Instagram things like braised pork shoulder or bechamel lasagna), don’t despair. Luckily, there are dozens of dishes you can make with simple ingredients that you’ve probably already got in your refrigerator, freezer or pantry. With the creative options below, you’ll never complain that “There’s nothing to eat in the house!” again. And you might even be inspired to humble-brag a few of them.

Megan O. Steintrager / TODAY

Pasta with olive oil, lemon and Parmesan: Health-focused celebrity chef Giada De Laurentiis shared one of her favorite go-to pasta preparations with TODAY, made with three things that nearly everyone keeps on hand. Depending on what else you uncover in your cupboards, you can also mix in breadcrumbs, capers, olives or a canned fish such as tuna packed in olive oil or skinless, boneless wild salmon.

Trending stories,celebrity news and all the best of TODAY.

Ceviche-inspired tuna: Humble canned tuna gets a Latin-inspired makeover when you mix fresh lime juice, red onion, cilantro (fresh if you happen to have it, dried if you don’t), cumin, and a hot sauce like Tabasco. And if you find a ripe avocado to mash in, you’ve just hit the Snowpocalypse jackpot.

Grace Parisi / TODAY

Slow-Cooker Chicken Chili

Grace Parisi

Pantry chili: This one-pot meal is practically required eating for a blizzard. Make a quick-and-easy version by sautéeing onions or garlic in a large pot and adding canned beans and tomatoes as well as frozen or canned corn. Season with hot sauce or jarred salsa and garnish with shredded cheese and Greek yogurt, a worthy (and healthy) alternative to sour cream.

Canned split pea soup with ham: Use up leftover deli meat while giving store-bought soup a richer, more savory flavor. Start by sautéeing ham (or prosciutto) in a high-sided pot with olive oil until crispy, then pour in soup and warm gently over low heat. Top with shaved Parmesan or crumbled cheese crackers and congratulate yourself on a hack well done. Or, try one of these other ways to amp up store-bought soup.

Crustless quiche: Not only is this low-carb egg dish easy to make, it cooks more quickly than one with a crust. Start by buttering a pie dish and sprinkling in bread crumbs (panko ones work well, thanks to their fine texture). In a large bowl, whisk together four eggs, two cups of milk and a cup of shredded cheese. Depending on your preferences and what you have around, you can also add one cup’s worth of your favorite fresh (or defrosted frozen) vegetable, such as broccoli or spinach. Pour mixture into pie dish and bake in a 350-degree oven for 20 to 30 minutes, until cheese bubbles and a knife inserted into the center comes out clean.

Black bean and corn salsa quesadillas? We’re totally into it!Lauren Salkeld

No-frills quesadilla: You’ll never go hungry if you keep tortillas and a tasty, versatile cheese like cheddar or Monterey Jack on hand at all times. This easy method will work best if your tortillas and saucepan are close in size. Start by covering only one half of a tortilla with shredded cheese (if you have it, you can first spread a thin layer of canned refried beans and add cheese on top). Leave the other half empty. Melt about a tablespoon of butter over medium heat; when the bubbling starts to subside (don’t let it brown), place the open tortilla in the saucepan, cheese side up. Just as the cheese begins to melt, close the tortilla so you’re left with a half-circle shape. After about 15 seconds, flip the closed tortilla over and let it cook for about another half a minute. Slice into triangles and serve with jarred salsa and sour cream or Greek yogurt.

Grace Parisi / TODAY

5-Ingredient Lemon-Rosemary Grilled Chicken Breasts

Grace Parisi

Five-ingredient lemon chicken: It’s true that not everyone necessarily has chicken ready to go, but this elegant yet easy recipe might give you a reason to always have a package of boneless, skinless breasts waiting in the freezer. Cook the chicken on a grill pan indoors, and If you don’t have fresh rosemary, use dried — just use only a teaspoon of dried as opposed to the tablespoon called for in the recipe.

Anthony Quintano / TODAY

Ramen Stir-Fry

Camila Alves

Stir-fry with scrambled eggs: Need some protein to make your basic stir-fry more filling? Look no further than that trusty cardboard carton sitting in the fridge. After sautéeing fresh or frozen vegetables in a large, heavy-bottomed saucepan, add one or two whisked eggs to the mixture. The pan should be hot enough so the egg cooks fairly quickly; use a nonstick spatula to move it around with the vegetables and break it into bits. If you’re also cooking rice, you can either serve the egg-vegetable mixture on top or mix the grains in and heat it for another one to two minutes for a fried-rice effect.

Recipes using canned food

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