For more information, contact the author – Laura DeWitt, RD, (firstname.lastname@example.org) Extension Assistant – SNAP-Ed and Go NAP SACC Trainer
February is Canned Food Month but you can celebrate the convenience and affordability of canned food all year ‘round! Keep your pantry stocked with a variety of nutritious canned foods such as canned “no-salt-added” black beans, chickpeas (garbanzo beans), diced tomatoes, and more.
Canned fruits and vegetables are great to incorporate into your healthy lifestyle. Some canned fruits have a lot of added sugars or syrups, so choose fruits packed in 100% juice or water. Some canned vegetables contain added salt, so choose the "no-salt-added" option when available. Drain and rinse regular salted canned vegetables to remove about 30% of the sodium.
Easy Black Bean Brownies
This favorite recipe for "homemade" black bean brownies uses canned black beans to add affordable nutrition to the mix. A 15 ounce can of black beans costs less than $1. Black beans are packed with protein, dietary fiber, vitamins and minerals.
- 1 (15 oz.) can “no-salt-added” black beans
- 1 box brownie mix (18.4 oz.)
- Wash hands with soap and water.
- Pour the can of black beans with liquid into a food processor or blender, and blend until well mixed and no chunks of beans remain.
- Add brownie mix to the blender, and blend until well combined. Pour into a 9 x 9-inch or 9 x 13-inch baking dish and bake according to the directions on the box.
Check out these canned food resources:
- Basic Foods for Cupboard, Fridge and Freezer (Source: Nebraska Extension)
- Canned Food Fills MyPlate: (Source: Canned Food Alliance)
- Canned Food MyPlate Simplicity: (Source: Canned Food Alliance)
- Canned Foods and other Small Changes Help Close Nutrient Gaps (Source: Canned Food Alliance)
- Canned Food Recipes (Source: Canned Food Alliance)
- Easy No-Cook Salsa (Source: Nebraska's Nutrition Education Program)
- February: National Canned Food Month (Source: Nebraska Extension's Healthy Bites Newsletter)
- Food Storage Chart for Cupboard/Pantry, Refrigerator and Freezer (Source: Nebraska Extension)
- Get More Nutrients for Your Money with Canned Foods (Source: Canned Food Alliance)
Additional low-cost recipes using canned foods: (Source: Nebraska's Nutrition Education Program)
This article has been peer-reviewed.