Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros, macro tracking, and more
FREE
Shop High-Quality Supplements at Transparent Labs.
Shop Supplements
Purchases made through this affiliate link support Prospre.
October 22, 2023
Canned vegetables are a staple of many household pantries, and for good reason. When you want quick and easy ingredients that add nutrition to any meal, healthy canned vegetables are a great choice. Companies pick vegetables for canning at the peak of their ripening cycle so that you get the most nutritious product possible. Not only that, but the canning process is typically complete within 24 hours of harvest to reduce the risk of nutrient loss and degradation. When you want the healthiest canned vegetables for your pantry, some are better than others.
There are many different options for each type of canned vegetable, so you may wonder how to choose the best one. The goal is to choose the healthiest solution, so aim for vegetables without any added sodium or unnecessary ingredients. Consider organic versus traditional vegetables as well, choosing the variety you feel most comfortable with. Vegetables packed in water provide the most natural final product.
You may have heard that canned vegetables lose nutrients in the heat-treatment process. While this may be true for some vegetables, there are varieties that pack more nutrition and convenience once canned.
Tomatoes are rich in lycopene, a valuable antioxidant. While you can find lycopene in both fresh and canned tomatoes, heat actually intensifies its concentration. That means canned tomatoes have a higher concentration of lycopene than fresh ones, making them a healthier option. Canned tomatoes are versatile, too. You can buy them diced, crushed, whole or even pureed. That makes it easy to find the right tomato product for any application. You can turn them into sauce, add them to soups and casseroles or even make salsa for taco Tuesday.
Artichokes are a great source of vitamin C and antioxidants, making them a good addition to any menu. Many people dismiss them because of the time-consuming nature of preparation when you buy fresh artichokes. Canned artichoke hearts give you the nutritional benefit with the simplicity of eliminating that painstaking preparation. You can use canned artichoke hearts in many ways. Mix them into your favorite casserole, roast them as a side dish or create your favorite artichoke dip recipe.
Carrots provide Vitamin A from beta carotene and antioxidants that help improve heart health. The density of these root vegetables makes them ideal for canning because they retain nutrients longer than more tender vegetables. That makes canned carrots a great choice for easy canned vegetables without sacrificing the nutritional benefit. Canned carrots work well in many applications, including soups, casseroles and even on their own as a side dish. For even more benefits, puree canned carrots to add to tomato sauce for a hint of sweetness with a healthy twist.
Fresh spinach has a short shelf life, wilting quickly in the refrigerator even with proper storage. Canned spinach provides you with the benefits of the greens with an added shelf life. You also get a greater concentration of vitamin C in canned spinach compared to its fresh counterpart. Canned spinach offers potassium and vitamin K, both of which are beneficial for the body.
You can incorporate it into many different types of dishes. Canned spinach complements soups and stews, casseroles, pasta dishes and even frittatas or scrambled eggs. Anytime you want the nutritional benefit of spinach without the unpredictable nature of the fresh greens, canned varieties offer the best of both worlds. The heat treatment of the canning process also eliminates much of the volume loss from cooking that you experience with fresh spinach leaves.
Beets have more health benefits than many people realize. These root vegetables are good for your heart. Eating beets improves your cholesterol levels, boosts artery health and improves cardiovascular well-being. The natural pigments in beets also help to reduce systemic inflammation.
Many people dismiss beets because of the time and complexity of preparing them. Opting for canned beets eliminates the work involved in preparation without sacrificing the nutritional benefits. You can enjoy canned beets in salads and added to a variety of dishes. Beets serve as a foundation for nightshade-free pasta sauce as well. The versatility makes it a great addition to your canned vegetable pantry.
Most nutritionists agree that any vegetables are better than no vegetables at all, but making your selections for the optimal nutritional benefit is ideal. These are a few of the most popular options for stocking your pantry with vegetables that you can use quickly and easily in any meal. Choosing healthy canned vegetables starts with understanding which ones retain the most nutrition in processing. Consider these varieties and opt for the ones without added sodium so that you control any sodium added to your cooking. Check out the Prospre meal plan generator for more help to incorporate vegetables into your menu.
