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 all the time greatest.

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 a little bit scary—and if we’re courageous sufficient to go to the shop, most of the recent meals we usually seize are gone (together with the bathroom paper—sigh). This implies we have to observe the primary rule of survival in a disaster: adapt.

So I’m formally declaring that it’s simply advantageous to vary the principles a little bit proper now. In case 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 reality, as we speak I’m going to share a few of my very own favourite canned-food options.

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.
  • Avoid canned meals with synthetic preservatives and components.
  • In relation 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 one of the best meals to eat from a can? 


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


In case you run brief on proteins, you possibly can substitute canned beans. As a bonus, these may also help to increase your collagen manufacturing. Give them a superb 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 truffles. If there are a number of cans of crabmeat lurking in your pantry, check out these Savory Crab Desserts.


I like to make rooster salad with selfmade mayo—however if you happen to don’t have the components available, store-bought avocado mayo is simply advantageous, too.

Chickpeas and Tahini

In case you’re within the temper for a wholesome snack, whip up some home-made hummus to make use of as a dip. This can be a sensible approach to make use of up among the veggies which might be nonetheless pretty simple to seek out, like carrots and celery. Tahini is unbelievable in salad dressing, too.

Coconut Milk

That is beginning to be in brief provide, but when you could find some, replenish on it. Canned coconut milk is a wonderful 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), rooster appears to be fairly plentiful within the shops. In reality, in some shops, your decisions within the meat aisle are just about rooster, rooster, or rooster. So prepare dinner up a few of your favourite rooster recipes, after which save the bones for a savory bone broth.

In case you don’t have the time to make rooster 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 available, and also you’re within the temper to attempt a brand new dish, try this luscious recipe.

Pickles and Sauerkraut

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

In case you’re on the lookout for a enjoyable residence venture, you possibly can ferment your individual pickles or sauerkraut. And if you happen to’re education youngsters at residence, why not flip this right into a science venture?

Home made Dressings

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


Go simple on this, as a result of it’s excessive in sugar—however if you happen to select choices which might be 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 superb assortment of those if you happen to 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!

Just a few months from now (sure, I admit it) I’m going to be nagging you once more about consuming recent meals from these exterior 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 have now available.

So go forward and seize that may opener. I’m completely on board. And if you happen to give you any superior canned concoctions, share your recipes with me!

Hold Constructive and Keep Wholesome!

Katya Healthy

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