Do you ever find yourself struggling to read those numbers imprinted on the top or bottom of the can? Each canned food manufacturer actually has a unique coding system. Some list day, month, and year of production, while other companies reference only the year. There are also some that only reference the specific plant manufacturing or product information, which doesn’t help in determining the expiration date. Most manufacturers however, provide a toll-free number for questions concerning their products. 

Are you often wondering at 4pm what you’re going to fix for dinner? If you answered yes, you’re not alone. Keeping the pantry stocked with canned foods like beans, seafood, fruits and veggies makes it easy to put a simple, delicious and nutritious meal on the table quickly. Here are a few must-haves for the pantry shelves:

Beans 

Affordable and quick to prepare, beans offer a no-cook way to boost plant-based protein and fiber to a variety of dishes like soups, stews, salads and wraps. They also add flavor and texture so stock up on a variety i.e. garbanzo (chickpeas), cannellini, black, pinto and kidney beans. Spice up a traditional bean dip with canned tomatoes, diced chilies, sharp Cheddar cheese and a can of corn.

Tomatoes 

Tomatoes are in a pantry class all of their own because who doesn’t already love canned tomatoes for their incredible versatility? There are so many options including ones with Italian seasonings, garlic and onions, chilies, etc. already added. Canned tomatoes are super convenient, less expensive and provide even more of the antioxidant lycopene than fresh tomatoes. Be sure to have crushed tomatoes, pizza sauce, petite and diced tomatoes on hand so you can add vine-ripened flavor to everyday meals like pasta, salsa, chili, bruschetta and more. 

Fruit and Veggies

An absolute pantry must-have since there is no washing, slicing or dicing!. Stock up on your favorite fruits like peaches, pears, pineapple, mandarin oranges and pitted tart and sweet cherries. Add to smoothies, yogurt parfaits, fruit crisps, cocktails, etc. While stocking up on the canned fruits, grab some canned veggies like artichokes, beans, beets, carrots, corn, green beans, mushrooms, peas and potatoes to add to your favorite dishes i.e. casseroles, pastas, salads, etc.

Seafood

Seafood’s health benefits are many including lowering the risk for heart disease so it’s a heart smart idea to use canned seafood to create nutritious and delicious dishes. Many people lack the confidence when it comes to selecting and cooking seafood, and canned seafood takes the guesswork out. Canned seafood items like tuna (solid and albacore), skinless/boneless salmon, crabmeat, calm, anchovies and sardines can be used for hors d'oeuvres, salads, elegant entrées and pasta sauces. 

Miscellaneous

Canned chicken is protein-packed and is the perfect addition to salads when there’s

no time to cook. It’s a convenient alternative to fresh-cooked chicken since canned requires no preparation time.   

Sold in both cans and cartons, reduced sodium broths and/or stocks enhance flavor in a multitude of dishes so have readily available. Substitute low-sodium/low-fat broth for water when preparing rice to boost flavor, and add your favorite chopped veggies for additional color and nutrition. 

Kick it up with canned green chilies. Available chopped or whole, canned chilies are a super convenient way to add a little heat to Tex-Mex dips, biscuits, and even mac ‘n cheese. 

Olive lovers will want to have canned black olives (sliced and/or chopped) in the pantry for their versatility and as a popular ingredient in many cuisines, especially  Mediterranean and Tex-Mex. Kids may love to have the black olives for a “finger” snack!