Canned produce is a convenient, affordable and nutritious way to add more fruit, vegetables and legumes to your meals. Whether you’re looking to save time, stretch your grocery budget or simply make healthy eating easier, keeping a few cans in the pantry can help you get more of the foods that support good health.
Many people assume canned foods are less nutritious because they’re processed. In reality, canned fruit and vegetables are usually picked at peak ripeness and processed shortly after harvest, helping to lock in many of their nutrients.
Like fresh produce, canned fruit and vegetables provide important vitamins, minerals and fibre. Fibre is important for digestive health and plays a role in cancer prevention. Canned legumes such as lentils, chickpeas, kidney beans and black beans are also rich in protein and fibre, making them a filling and nutritious addition to meals.
🍅 Did you know?
Canned tomatoes have higher levels of the antioxidant lycopene compared to fresh tomatoes. This is because the heat used during the canning process helps release more lycopene.
Keeping canned fruit and vegies on hand has plenty of benefits:
💲 Budget-friendly and often cheaper than fresh produce
📅 Available all year round
🚮 Long shelf life, reducing food waste
⏱️ Convenient and ready to use
🍴 Great for creating quick, healthy meals
🥕 Easy way to boost your fruit, vegetable and legume intake
Not all canned products are the same. Use these tips to choose healthier options:
⏰ Ready in 5 minutes
Layer yoghurt with drained canned fruit and a sprinkle with chopped nuts or seeds for extra protein and healthy fats.
⏰ Ready in 25 mins
Canned tomatoes and white beans make this easy shakshuka a nutritious, affordable meal that’s rich in fibre, protein and vegetables.
⏰ Ready in 10 mins
Blend canned chickpeas with lemon juice, garlic and tahini for a nutritious hummus dip and serve with wholegrain crackers.
⏰ Ready in 35 mins
Canned pears make baking easy and add natural sweetness to this delicious pear and yoghurt slice.
⏰ Ready in 20 mins
Add canned chickpeas to a colourful salad for protein and fibre.
⏰ Ready in 20 mins
Use canned black beans as a filling for toasted wraps with vegetables and cheese.
⏰ Ready in 40 mins
Canned corn and peas make it easy to add extra vegetables to this quick and satisfying weeknight meal.
⏰ Ready in 30 mins
Mix canned kidney beans or black beans into mince for a delicious and nutritious meatball meal.
⏰ Ready in 20 mins
This simple tuna pasta combines canned corn, tuna and frozen peas for a quick, budget-friendly meal packed with fibre, protein and vegetables.
⏰ Ready in 50 mins
Transform a can of tomatoes into a rich and nourishing pasta sauce with roasted pumpkin, spinach and a touch of feta.
⏰ Ready in 10 mins
A hearty mix of canned beans and lentils makes this salad rich in fibre and protein, perfect for a side dish.
With these staples on hand, you’ll always be just a few ingredients away from a healthy meal.
Fresh produce is fantastic, but it’s not the only healthy option. Canned fruit and vegies offer convenience, affordability and nutrition, making it easier to enjoy more fruit, vegetables and legumes every day. By keeping a few pantry staples on hand, you’ll always be ready to create quick, delicious and nourishing meals.
Looking for more easy meal inspiration? Explore more healthy recipes to discover delicious ways to put your pantry staples to good use.
© Cancer Council NSW 2024 Head Office Address: 153 Dowling Street, Woolloomooloo NSW 2011. Cancer Council NSW is registered with the Australian Taxation Office as an Income Tax Exempt Charity: Charitable Fundraising Authority No. 18521.
Some images on this site have been supplied by Cancer Council Western Australia's Crunch & Sip website
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