Cook It Quick Newsletter February 2017

Cook It Quick
Recipes | Main Page | Subscribe to Email Newsletter | Newsletter Archives
Questions or comments? Email author, Alice Henneman, MS, RDN at ahenneman1@unl.edu

canned tomatoes
February is National Canned Food Month. Here are some of the things to celebrate about canned food and links to several tasty and quick canned food recipes. You probably already have most of the ingredients in your kitchen. 
  • Canned foods are always there for you as a safe source of nutritious food if the electricity goes out or if you can't get to the store.
  • You can store canned foods in any cool, dry place in your house. Ample refrigerator and freezer storage is not an issue.
  • The pre-preparation is done for you ... making it easier for you to get a healthy meal on the table in a hurry. 
  • Canned foods compare favorably to fresh and frozen foods in nutrition. 
  • Canned foods have a long shelf life. 

Here's a fun fact about canned tomato products from my Extension colleagues in VermontCanned tomato products have more lycopene, an antioxidant found in tomatoes and tomato products, than fresh tomatoes. The heating process makes lycopene more easily absorbed.

Enjoy eating foods in a variety of forms — fresh, frozen, dried and canned. Each of them can be part of a healthy diet! 

(Image credit: “11/366 - Canned Food” by Paul Hudson is licensed under CC BY 2.0)
 Happy Cooking and Healthy Eating


Cook It Quick's Goal

Cook It Quick Newsletter

Our goal is to make you "hungry for healthy food" by offering tips and delicious, quick-to-prepare, inexpensive recipes.

Preparing these recipes and using the tips will help you increase consumption of fruits and vegetables, whole grains, and low-fat dairy products. At the same time, you will reduce sodium, solid fats, and calories. Food safety tips are included. 

Feel free to use/adapt Cook It Quick  material when an article is written entirely by me for your own articles, blogs, handouts, etc. An example credit line is:  Authored by or Adapted from Alice Henneman, MS, RDN, University of Nebraska-Lincoln Extension, Cook It Quick web materials. 

More ways to connect:

Cook It Quick Blog
▸Related Recipes on Pinterest
Questions or Comments? Email Alice Henneman, MS, RDN, Extension Educator

Canned Fruit Recipes

assorted fruit

  • Fruity Frozen Fudge Pops (Canned pears/Source: Canned Food Alliance)
  • Apricot Pops  (Canned apricots/Source: Spend Smart. Eat Smart. Iowa State University Extension and Outreach)
  • Mixed Fruit Salad (Canned mandarin oranges, fruit cocktail and pineapple chunks/Source: U.S. Department of Agriculture, What's Cooking? USDA Mixing Bowl)

Canned Food Nutrition

can of tomato sauce

Canned Vegetable Recipes

assorted vegetables(NOTE: Canned dry beans can be counted in either the vegetable or the protein group, just not in both groups at the same time.)

  • Three Bean Pasta Salad (Canned kidney beans, chickpeas and green beans/Canned Food Alliance) 
  • 10 Minute Chili (Canned tomato sauce/Source: Spend Smart. Eat Smart. Iowa State University Extension and Outreach)
  • Easy Bean Dip (Canned refried beans/Source: Spend Smart. Eat Smart. Iowa State University Extension and Outreach)
  • Slopppy Joe 5 Ways (Canned tomato sauce/Source: Beef It's What's for Dinner, Cattlemen's Beef Board and National Cattlemen's Beef Association
  • Quick Black Bean Salsa (Canned black beans/Source: Spend Smart. Eat Smart. Iowa State University Extension and Outreach)

Canned Food Tips

several tin cans without the labels

Canned Protein Recipes

assorted beans and tuna

  • Salmon Patties (Canned salmon/Source: Spend Smart. Eat Smart. Iowa State University Extension and Outreach)
  • Tuna Melt Sandwich (Canned tuna/Source: Spend Smart. Eat Smart. Iowa State University Extension and Outreach)
  • Three Bean Bake (Canned Great Northern beans, pork and beans, and light or dark kidney beans/Source K-State Research & Extension Family Nutrition Program, Kids A Cookin')

Food Safety & Cans

dented canShelf-Stable Food Safety - This publication from the U.S. Department of Agriculture Food Safety Inspection Service will answer these questions and more about canned foods: 

  • Is it safe to use rusted canned foods and food from dented cans?
  • After opening canned foods, is it safe to refrigerate the unused food in the can?
  • Is it safe to use cans that freeze accidentally?