1. Canned Chickpeas (Garbanzo Beans)
Why: Excellent source of plant based protein, fiber, and iron.
Use it for: Roasted snack, hummus, curries, or to bulk up salads.
Rinse well to remove excess sodium and improve texture.
2. Canned Lentils
Why: Pre cooked and loaded with protein, folate, and fiber.
Use it for: Soups, stews, veggie burgers, or tossed with olive oil and herbs.
Combine with rice or quinoa for a complete amino acid profile.
3. Canned Salmon
Why: High in omega-3s, calcium, and vitamin D making it a nutrient powerhouse.
Use it for: Salmon cakes, wraps, or mixed with avocado and lemon for a quick lunch.
4. Canned Tuna (in water)
Why: Lean protein and omega-3s at a fraction of the cost of fresh fish.
Use it for: Sandwiches, salads, pasta, or rice bowls.
Choose “light tuna” for lower mercury levels, and skip the mayo-heavy mixes.
5. Canned Tomatoes (Crushed, Diced, or Pureed)
Why: Packed with lycopene, an antioxidant linked to heart and skin health.
Use it for: Pasta sauces, soups, chili, or as a stew base.
Go for “no salt added” versions to control sodium.
6. Canned Beans (Black, Kidney, or Pinto)
Why: Fiber rich, protein packed, and excellent for gut health.
Use it for: Burritos, chili, or mashed as a plant based protein base.
Mix different beans to vary texture and nutrient diversity.
7. Canned Pumpkin (Pure, Not Pie Filling)
Why: Full of beta-carotene, fiber, and potassium.
Use it for: Smoothies, oatmeal, soups, or baking.
Stir a few spoonfuls into yogurt for a creamy, nutrient rich breakfast.
8. Canned Coconut Milk (Full-Fat or Light)
Why: Healthy fats for satiety and flavour; great for lactose free meals.
Use it for: Curries, soups, smoothies, or dairy free desserts.
Shake the can before using to blend the cream and liquid evenly.
9. Canned Sardines (in Olive Oil or Water)
Why: Tiny but mighty packed with omega-3s, calcium, and protein.
Use it for: Toast toppers, pasta dishes, or mixed into salads.
Pair with lemon juice and herbs to mellow their strong flavour.
10. Canned Corn or Peas (No Salt Added)
Why: Affordable and nutrient dense; a quick fiber and vitamin C boost.
Use it for: Stirfry, soups, tacos, or as a colourful side.
Drain and rinse to remove sodium and brighten the taste.