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Kaylor: Canned foods are quick and convenient

March 6, 2015
Carolee Kaylor - Nutrition Program Assistant , Pierce County Tribune

Canned foods help provide needed nutrients to meet USDA Dietary Guidelines. Experiment with different recipes and meal ideas using canned foods. There are several varieties of canned foods on grocery store shelves, offering an array of nutritious options. Check out the following tips on storing and using canned foods.

Tips for Storing & Using Canned Foods:

Purchasing canned goods: Avoid rusted, dented, scratched, or bulging cans. Always check freshness dates on foods. Below are different types of "dates" you may see on canned items.

Sell by: tells the store how long to display the product for sale. You should buy the product before the date expires to have enough time to use it at best quality.

Best if used by: is recommended for best flavor or quality. It's not a purchase or safety date.

Comparing food labels: Read the Nutrition Facts Label on products to find food with the most nutrition for your money. Using the Nutrition Facts Label helps you compare fat, calories, fiber, sodium and sugar found in different products. They also provide information on the serving size and how many servings are in an item. Look for lower sodium or no salt added versions of canned foods.

Storing canned foods in the cupboard/pantry: Store canned food in clean, cool, dark and dry spaces. Don't put them above the stove, under the sink, in a damp garage or basement, or any place exposed to high or low temperature extremes. The optimal temperature range is 50-70?F. Temperatures over 100?F may cause canned food to deteriorate and lose quality. Freezing temperatures may cause changes in food textures, and lead to rust, bursting cans, and broken seals that may let in harmful bacteria.

First-in, first-out rate: To prevent foods from spoiling use the first-in, first-out rule as your rotation system. Using this rotation method will help you use older canned and dried food items before using recently purchased products. Write the date of purchase on food items to help maintain a rotation. Check canned items regularly for signs of spoilage. Do not use food from cracked, bulging or leaking cans, or those that spurt liquid when opened; discard cans immediately.

Fortifying with fruits and vegetables: Canned fruits and vegetables are always in season and packed at the peak of freshness. Keep canned tomatoes, beans, fruits and vegetables on hand to quickly create meals or boost the nutrition of recipes. Try added canned black beans, chick peas, Mandarin oranges, beets or other colorful fruits and vegetables to your next salad. Canned soup, broth, pasta and chili can serve up meals with vegetables, grains and protein.

WHITE CHILI

2 tablespoons olive oil

1 onion, finely chopped

1 (4 oz.) can green chilies, drained

2 (15 oz.) cans great northern beans

1 (14.5 oz.) can chicken broth

2 teaspoons garlic powder

teaspoon pepper

2 teaspoon ground cumin

1 cups cooked chicken, cubed

4 ounces low-fat Monterey jack cheese, shredded

In a large sauce pan, heat oil. Add onion and cook until tender. Add green chilies, beans (do not drain), chicken broth, garlic powder, pepper, ground cumin, and chicken. Bring to a boil. Reduce heat and simmer for 10 minutes or until desired consistency. Serve hot, topped with cheese. Makes 6 servings.

By: Lisa Franzen-Castle, RD, PhD, Nutrition Specialist UNL Panhandle Research & Ext. Center

 
 

 

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