Vegetables in jars and cans from your pantry shelf add nutritional value to salad when fresh produce is not available

9 Nutritious Salad Toppers (From Your Pantry Shelf)

Vegetables in jars and cans add nutritional value to salad when fresh produce is not available

This blog was originally written during my 2 1/2 year tenure as a blogger for Health Goes Strong. The site was deactivated in July 2013, but you can read the original post here.

If you love making salad from the wide assortment of fresh garden vegetables available in the summer months, your wait is almost over. But while you wait, there are many ways to add variety to your plated greens. Just turn to the jars and cans of pickled and marinated vegetables on your pantry shelf. They can offer an endless array of tastes, textures, nutrients and eye-appeal to your meals until that first rosey radish is plucked from the ground.

 Artichoke-Hearts-10-12-14oz_0

9 Nutritious Ways to Make a Healthy Salad: Artichoke Hearts

Sold marinated or packed in water, both easily drained to lower the sodium content

Calories: 25 in 3 water-packed hearts or 25 per heart packed in oil and drained

Key Vitamins: C, folate

Key Minerals: magnesium, copper, potassium

Other Nutrients: cyanin and silymarin which aid liver function

Reese Specialty Foods

beets

9 Nutritious Ways to Make a Healthy Salad: Beets

Sold whole, quartered or sliced with a no added salt option.

Calories: 35 per half cup sliced, 22 whole per 2 inch diameter

Key Vitamins: folate, C

Key Mineral: manganese, potassium, magnesium

Other Nutrients: betacyanin, which may protect against colon cancer

Food in Jars

corn

9 Nutritious Ways to Make a Healthy Salad: Baby Corn

Sold whole and in pieces, packed in water

Calories: 6 per ear, 65 per ½ cup pieces

Key Vitamins: folate, B6, C

Key Mineral: potassium, magnesium, iron

Other Nutrients: fiber, zeaxanthin and lutein, which are good for eye health

Roland Food Company Baby Corn

 asparagus

9 Nutritious Ways to Make a Healthy Salad: Asparagus

Sold whole and in pieces, in white or green

Calories: 3 per spear, 20 per half cup pieces drained

Key Vitamins: A, C, K, folate

Key Mineral: copper, manganese, selenium

Other Nutrients: carotenes and cryto-xanthins, which have anti-oxidant properties

Michigan Asparagus Advisory Board

 olives

9 Nutritious Ways to Make a Better Salad: Olives

Sold in different sizes ripe, cured, stuffed, spiced, and sliced; in single or mixed varieties; pitted or not

Calories: 5 each for medium size, 75 per ½ cup sliced or chopped

Key Vitamins: E, A

Key Mineral: calcium, iron, zinc

Other Nutrients: oleic acid, a monounsaturated fat, needed to form cell membranes

Lindsay Olives

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 9 Nutritious Ways to Make a Healthy Salad: Mushrooms

Sold whole and in pieces; pickled, marinated or in water

Calories: 3 per whole mushroom, 22 per ½ cup pieces

Key Vitamins: D and B-complex vitamins riboflavin, niacin, pantothentic acid

Key Mineral: copper, selenium, potassium

Key Phytonutrients: ergothioneine, an antioxidant which protects the cells

The Mushroom Council

 peppers.2

9 Nutritious Ways to Make a Healthy Salad: Peppers

Sold grilled and roasted; whole, sliced, strips and diced; red, green, yellow and orange

Calories: 40 calories per whole bell pepper,

Key Vitamins: A, C, folate

Key Mineral: potassium, iron, magnesium

Other Nutrients: beta-carotene, alpha-carotene and lycopene, which can be converted into vitamin A

B&G Peppers

sun_dried_tomato_halves_1lb_websitesize_1

9 Nutritious Ways to Make a Healthy Salad: Sun-Dried Tomatoes

Red or yellow; marinated or in water; whole, halved or sliced; plain or seasoned

Calories: 6 per whole piece in oil and drained; 115 per half cup sliced in oil and drained

Key Vitamins: A, C, B-complex riboflavin, niacin, B6

Key Mineral: potassium, copper, manganese, magnesium

Other Nutrients: lycopene, associated with lower risks of cancer and heart disease

Tomato Products Wellness Council

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9 Nutritious Ways to Make a Healthy Salad: Onions

Sold in water, vinegar or “cocktail” style brine

Calories: 5 each small whole (size of grape), 35 per ½ cup

Key Vitamins: C, B6, folate

Key Minerals: potassium, phosphorus, calcium

Other Nutrients: quercetin, helps eliminate free radicals

The National Onion Association

Add these best canned food products to your healthy food list

12 Canned Food Products On My Healthy Foods List

This post was originally written during my 2 1/2 year tenure as a blogger for Health Goes Strong. This site was deactivated on July 1, 2013, but you can see the post here.

ADD THESE BEST CANNED FOOD PRODUCTS TO YOUR HEALTHY FOOD LIST

February is National Canned Foods Month, so I checked my pantry to see what canned food products would make my healthy foods list. The features they all share are that they have a long shelf life, so are a convenient and inexpensive way to have nutritious foods all year round. They can be more nutritious than fresh foods that are not used right away or prepared properly, and there’s no waste. The availability of some key nutrients is actually enhanced by the canning processing over fresh or frozen forms, while fiber content is unchanged. There are more low sodium options to choose from today than ever before and canned beans can be made lower in sodium just by rinsing. The best canned food feature of all is that the container is completely recyclable!

paste.3

Tomato Paste – Best Canned Food Products

Enrich the flavor of your tomato sauce, goulash or chili with this concentrated form of tomatoes. It has no added salt and is naturally low in sodium, so you control the seasoning.

sardines

Sardines – Best Canned Food Products

I love them on crackers as a quick lunch option, but they can be featured in many parts of your menu. Try topping a salad or pizza with them or flavoring a tomato sauce.

baked beans

Vegetarian Baked Beans- Best Canned Food Products

As good as they are right from the can, I love to personalize them by heating them up with sautéed onion and garlic and mixing in other rinsed canned beans.

pineapple

 

Pineapple Chunks – Best Canned Food Products

Whether added to a sweet and sour stir fry, a winter fruit salad or to top a slice of pound cake, the many forms of juice-packed pineapple can elevate any dish to something special.

kraut

Sauerkraut – Best Canned Food Products

Just like the cabbage it’s made from, canned sauerkraut is full of vitamins C, K, and folate and the minerals iron, manganese and potassium. It’s also very low in calories and fat free and a perfect partner for fresh pork.

pumpkin

Pumpkin – Best Canned Food Products

It’s not just for delicious desserts! Canned pumpkin makes great smoothies, quick breads and soups and adds a super dose of Vitamin A and fiber to everything it’s added to.

chick peas

Peas and Beans – Best Canned Food Products

All of the many different colored and shaped canned beans and peas are included in this category. I keep a huge variety on hand at all times and continually discover new ways to use them in my meals.

milk

Evaporated Milk – Best Canned Food Products

There’s no need to use fresh milk in cooking and baking when canned evaporated milk will do. It saves money and another trip to the store for more milk, while increasing the protein and calcium if used a full strength.

Black-Olives

Olives – Best Canned Food Products

Open a can and turn an uninspired dish into a Mediterranean specialty. Whole, sliced or chopped, they can be added to rice, orzo, or tomato sauce and blended into cream cheese or hummus for a savoring spread.

tuna

Tuna – Best Canned Food Products

Always a life saver whether called into action for lunch or dinner. I keep a jar of pickle relish in the refrigerator so I can make a great tuna salad even if I don’t have fresh celery or onion on hand.

mandarins

Mandarin Oranges – Best Canned Food Products

These are a personal favorite because they add a nice touch of sweetness to a tossed salad or grain dish without overpowering it. Their bright color really stands out against salad greens and brown grains.

diced tomatoes

Diced Tomatoes – Best Canned Food Products

Fresh tomatoes are naturally rich in lycopenes, but they’re more bioavailable in the canned varieties due to the effects of heat processing. Even when fresh tomatoes are in season, I like to cook with canned and save the fresh for salads and sandwiches