With rising grocery prices, canned foods suddenly appear more affordable and convenient than ever. They have a long shelf life and can easily be stored. However, not all canned goods are created equal. Some deliver more flavor and nutritional value than others. Here’s a list of canned foods to help you prepare tasty meals without breaking the bank. Prepare to elevate your at-home dining experience on the cheap.
1. Diced Tomatoes
Tomatoes are packed with Vitamin C and can lower the risk of cancer, diabetes, and more. If unopened, canned tomatoes can last you up to 18 months. Expect to pay $1 or $2 per can, and they’re worth every penny.
2. Chickpeas
Chickpeas are filled with zinc, iron, and protein, and you can make salads, soups, and more with them. Additionally, they help you to feel full for longer. Prices vary, especially if you go for organic options. However, most canned chickpeas cost $1 or $2 per can.
3. Beans
Beans are a staple to so many tasty dishes. For example, bean soup during the winter or, when you’re feeling lazy, a bean burrito. Beans are loaded with iron and protein and can even lower your cholesterol. You can purchase canned beans for $1 or less in most grocery stores.
4. Coconut Milk
Regular milk is no longer your only option, especially if you’re lactose intolerant. Coconut milk is a great milk alternative, as it is filled with antioxidants, vitamin C, calcium, and other healthy nutrients. Expect to pay $2 or more per can of coconut milk, but like other canned food, it can last you over a year if left unopened.
5. Tuna
If you enjoy seafood, canned tuna is a no-brainer and likely already part of your grocery list. It’s filled with Omega-3 fatty acids, which can relieve high blood pressure and help with heart problems. Cans will cost you $3 or more depending on where you purchase your tuna.
6. Pumpkin Puree
Pumpkin puree is packed with Vitamin A, Vitamin C, antioxidants, and much more. Prices for this will be between $2 and $5 per can. You can use it for baked goods like muffins and pumpkin pie, so it’s especially good to buy around the holidays.
7. Corn
Corn comes in handy if you want to replicate a Chipotle bowl or give your rice some flavor. Generally, you can find canned corn for $1 or $2. It will last you over a year and can easily add more flavor to your meals.
8. Beets
Beets are packed with antioxidants and help you with your oxygen intake, which can help with fatigue. Like most canned items, you can snag beets for $1 or $2. Beets are great for making salads or mixing into fruit smoothies.
9. Chicken Broth
Chicken broth is low in calories, packed with protein, and low in fat. Expect to pay $2 to $5 per can. You can whip up a tasty soup using chicken broth or add it to your rice for some extra flavor.
10. Artichoke Hearts
Artichoke is packed with nutrients that can help improve cholesterol levels and liver health. You’ll pay $3 to $5 per can at most grocery stores. Toss artichokes in your salad, pasta, or sandwiches for a healthy meal.
11. Sardines
Like tuna, sardines are packed with Omega-3 fatty acids and help with a range of heart problems. As with most seafood, be careful not to eat too much, as you can get exposed to large amounts of mercury. Anticipate spending $2 to $5 for canned sardines.
12. Green Chilies
Green chilies aren’t only used for spices. They help fight against diabetes, stomach ulcers, and more. Canned green chilies are usually found in 4 oz cans and will cost you $2 or $3 per can. Try using them in chicken enchiladas and other dishes.