Eat Healthy When It’s Hard to Find Fresh Food

Dinner from a can? Sure, you possibly can!

Okay, I’ve to say… I by no means thought I’d write a headline like that. That’s as a result of within the universe the place we usually stay, recent is at all times finest.

However we’re not in that universe proper now. As a substitute, we’re in a topsy-turvy world the place even a fast journey to the grocery retailer is slightly scary—and if we’re courageous sufficient to go to the shop, lots of the recent meals we usually seize are gone (together with the bathroom paper—sigh). This implies we have to comply with the primary rule of survival in a disaster: adapt.

So I’m formally declaring that it’s simply nice to vary the principles slightly proper now. When you can’t discover wholesome meals within the produce part or the meat aisle, go forward and get it from a can. You completely have my blessing. In truth, right this moment I’m going to share a few of my very own favourite canned-food solutions.

How do I safely purchase canned meals?

  • When doable, purchase meals in BPA-free cans (or in cartons or glass jars).
  • Select lower-sugar and lower-sodium variations of canned or frozen meals.
  • Keep away from canned meals with synthetic preservatives and components.
  • Relating to processed meals, the less components, the higher. Verify the label and see what number of you acknowledge. Preservatives like ascorbic acid and tocopherol are okay, however if you cannot pronounce most of them, select one thing else.

What are the very best meals to eat from a can? 

best foods to eat from a can


Pumpkin is surprisingly low in carbs, and it’s filled with fiber and accommodates vitamins like vitamin Ok, vitamin A, vitamin B-9, and potassium. Strive it in shakes, pancakes, and even chili.


When you run brief on proteins, you possibly can substitute canned beans. As a bonus, these may also help to enhance your collagen manufacturing. Give them a very good rinse earlier than including them to dishes. 

Fish and Seafood

Attain for canned salmon, tuna, sardines, oysters, crab, and different fish and seafood. These are excessive in omega-3 fatty acids and protein, and you need to use them in every little thing from salads to soups to seafood muffins. If there are just a few cans of crabmeat lurking in your pantry, check out these Savory Crab Muffins.


I like to make hen salad with do-it-yourself mayo—however for those who don’t have the components readily available, store-bought avocado mayo is simply nice, too.

Chickpeas and Tahini

When you’re within the temper for a wholesome snack, whip up some home-made hummus to make use of as a dip. It is a sensible approach to make use of up a few of the veggies which are nonetheless pretty simple to seek out, like carrots and celery. Tahini is incredible in salad dressing, too.

Coconut Milk

That is beginning to be briefly provide, but when you will discover some, refill on it. Canned coconut milk is a superb supply of wholesome fats, and it’s fabulous in soups (like this Creamy Broccoli Soup), curries, and shakes.

can of coconut milk with 2 coconuts and a green leaf

Bone Broth

For the second (knock on wooden), hen appears to be fairly plentiful within the shops. In truth, in some shops, your decisions within the meat aisle are just about hen, hen, or hen. So cook dinner up a few of your favourite hen recipes, after which save the bones for a savory bone broth.

When you don’t have the time to make hen broth, otherwise you’re within the temper for beef broth as an alternative, I’m nonetheless delivery my broth.


These are my all-time favourite snack—super-healthy, and really easy to seize if you’re in a rush. In case your retailer nonetheless has recent salmon and fennel readily available, and also you’re within the temper to strive a brand new dish, try this luscious recipe.

Pickles and Sauerkraut

Select pickles or sauerkraut positioned within the refrigerated part at your grocery retailer, as a result of solely the refrigerated variations have stay cultures—and protecting your intestine flora wholesome by restocking it with probiotics is extra-smart proper now. Search for pickles which are fermented reasonably than pickled in vinegar, as a result of the latter don’t comprise stay cultures. Additionally, choose pickles that don’t checklist yellow dye on the label.

When you’re searching for a enjoyable dwelling challenge, you possibly can ferment your individual pickles or sauerkraut. And for those who’re education children at dwelling, why not flip this right into a science challenge?

Selfmade Dressings

Have some olive oil, vinegar, collagen powder, and pantry fundamentals readily available? Then whip up this Italian dressing. (It additionally makes a tasty marinade for all that hen.)


Go simple on this, as a result of it’s excessive in sugar—however for those who select choices which are packed in 100% juice, you possibly can take pleasure in small portions. Toss them in shakes for that candy deal with you deserve proper now.

Tomato Merchandise

Seize a very good assortment of those for those who can. They turn out to be useful for making something from soups, chiles, and stews to meatloaf and dips for meatballs.

can of tomatoes

Be versatile!

A couple of months from now (sure, I admit it) I’m going to be nagging you once more about consuming recent meals from these outdoors aisles within the grocery retailer. However not proper now—as a result of that is the time for us to adapt to actuality and be inventive with what we’ve got readily available.

So go forward and seize that may opener. I’m completely on board. And for those who provide you with any superior canned concoctions, share your recipes with me!

Maintain Constructive and Keep Wholesome!

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