Making Use of Canned Foods

Canned foods, such as beans and vegetables, are easy to store in your cupboard for a quick meal. These foods are a good source of flavor and nutrition. Here are answers to common questions about canned foods.

Is It Safe to Eat Food from Dented Cans?

Cans may be dented when they are bumped or fall in warehouses, markets, or your house. Some dents can cause leaks or allow harmful bacteria to get into the food inside. Check cans carefully before buying them or eating the food to prevent illness.

The food inside a slightly dented can is safe to eat. But if the can has deep dents (the size of your finger) or dents with sharp points on its seam, throw it away. The food is not safe to eat because bacteria can get in through the tiny cracks along the seam (US Department of Agriculture, n.d.).

Why Should I Clean the Lids of My Canned Foods?

Cleaning canned food lids before opening is a good practice. While the food inside of the can is safe, the outside may have been exposed to germs during its journey from the factory to your kitchen. Wiping the lids on canned food before opening can stop any germs on the outside of the can from contaminating the food inside (Food and Drug Administration, n.d.).

Brighten Up Any Meal!

Adding canned, fresh, or frozen vegetables to a dish brings more nutrients and flavor into your meal. Vegetables like peas and tomatoes add color to plain macaroni and cheese. First, drain and then stir them into the cooked macaroni and cheese. This simple addition will increase the fiber, vitamin, and mineral content, promoting overall good health.

This simple recipe for macaroni and cheese with broccoli can be adapted for your favorite vegetables:

Macaroni and Cheese with Broccoli

6 servings | serving | size: 1 cup

When preparing this recipe, start with clean countertops and utensils. Wash hands with soap and water.

Ingredients

• 2 cups uncooked elbow macaroni or other small pasta
• ¼ cup flour
• 2 cups low-fat milk
• 2 cups shredded low-fat cheddar cheese
• 2 cups cooked chopped broccoli
• Salt (optional)

Directions

1. Cook macaroni following the instructions on the package.
2. Drain the cooked macaroni and return to the pot.
3. While the macaroni is still warm, sprinkle in the flour and stir thoroughly. Rewash hands after touching raw flour.
4. Over medium heat, slowly stir the milk into the macaroni.
5. Add the cheese and black pepper.
6. Stir over medium heat for 7–10 minutes until the flour, milk, and cheese thicken into a creamy sauce
7. Stir in the broccoli, heat thoroughly.
8. Taste; add a small amount of salt, if needed. Serve.
9. Refrigerate leftovers.

Try using fresh or frozen broccoli. Swap in other vegetables, such as frozen peas, roasted zucchini, spinach, or drained canned tomatoes. Or use whole wheat macaroni to get more fiber. You can also add vegetables to boxed macaroni and cheese.

Nutrition Information: Calories 280, Fat 4.5g, Sodium 390mg, Carbohydrate 41g, Dietary Fiber 2g, Protein 18g

Recipe adapted from Myplate Macaroni and cheese with broccoli

How to Reduce Sodium from Canned Foods

High sodium intake may lead to high blood pressure and heart disease. You can reduce the sodium in your canned vegetables by draining and rinsing them under cold water. When possible, choose low-sodium or no salt-added versions of canned foods. Overall, reducing sodium from canned foods may improve your health. This flavorful soup recipe is perfect for a cold evening.

It uses low-sodium canned goods, and you can use any canned beans, pasta, or vegetables that you have on hand.

Minestrone Soup

6 servings | serving size: 1 cup

When preparing this recipe, start with clean countertops and utensils. Wash hands with soap and water.

Ingredients

• 1 10-ounce cup package frozen mixed vegetables
• 2 14.5-ounce cans stewed tomatoes, low sodium
• 2 14.5-ounce cans vegetable broth, low sodium
• 1 small (about 15.5 ounce) can kidney beans, drained and rinsed
• 1 cup small-shaped pasta, dry

Directions

1. In a large pot, combine frozen vegetables, tomatoes, broth, and beans.
2. Bring the soup to a boil and add the pasta. Then reduce to low heat. Simmer for 6 to 8 minutes or until the pasta and vegetables are tender.

Try using canned garbanzo, pinto, cannellini, or navy beans instead of kidney beans.

Nutrition Information: Calories 230, Fat .5g, Sodium 300mg, Carbohydrate 45g, Dietary Fiber 7g, Protein 9g

Recipe adapted from: Myplate Minestrone soup

References

Centers for Disease Control and Prevention. (n.d.) How
to reduce sodium intake. www.cdc.gov/salt/reduce_
sodium_tips.htm

Food and Drug Administration. (n.d.) Safe food
handling. U.S. Department of Health and Human
Services. www.fda.gov/food/buy-store-serve-safefood/
safe-food-handling

Food and Drug Administration. (n.d.) Sodium in your
diet. U.S. Department of Health and Human Services.
www.fda.gov/food/nutrition-education-resourcesmaterials/
sodium-your-diet

U.S. Department of Agriculture. (n.d.) Is it safe to use
food from dented cans? ask.usda.gov/s/article/Is-itsafe-
to-use-food-from-dented-cans