3 Reasons Canned Foods Fill My Pantry

Kim's Canned Fruit SaladWhite Bean Bruschetta
1. Budget-friendly and nutrient-rich.
Not only are canned foods one of the most affordable ways to meet the Dietary Guidelines goals on MyPlate, they contain comparable nutrients to fresh, frozen and dried forms. Think about it. They are picked at their peak and packed immediately which means valuable nutrients are retained. In some cases, however, canned choices may have even more nutrients than their fresh counterpart. Peaches are my favorite example. Research shows that canned peaches have 4 times more vitamin C and 10 times more folate than fresh peaches.

2. Convenient and versatile.
Buy. Place in Pantry. Open. Pour. Maybe a draining step in there, too, but look how convenient! Real time-saving ingredients for recipes – something we all appreciate when time-pressed. Canned foods work in all kinds of recipes, too, and that’s the versatility part. Oh sure, canned tuna salad is a staple and favorite in most of our recipe repertories, but Bruschetta?! Who would ever guess an appetizer so easy, elegant and upscale came from canned beans and jarred sundried tomatoes! Try this White Bean Bruschetta.

3. Earth-friendly packaging.
Cans are highly sustainable food packaging. In fact canned foods are packed in the most recycled food and beverage container – steel cans. Steel cans contain a minimum of 25% recycled content. And the steel industry is a leader in recycling. Find statistics and more facts about this sustainable packaging at
http://www.mealtime.org/

Kim’s Favorite Fruit Salad
1 can (15 ounces) mandarin oranges in light syrup, drained
1 can (20 ounces) pineapple tidbits in 100% juice, drained*
2 cans (15 ounces) sliced peaches, drained
1 large red apple, chopped
1½ cups red grapes
2 medium bananas, sliced and halved

Combine mandarin oranges, pineapple, peaches, apple and grapes in a large bowl. Stir in bananas right before serving. *Reserve a couple tablespoons juice if desired and stir into fruit salad.
Makes about 8 cups (16 servings of ½ cup each)
Recipe created by Kim Galeaz, RDN CD

White Bean Bruschetta
1 French baguette, cut in 16 (1/2-inch thick) slices
2 tablespoons olive oil
1 can (15 ounces) cannellini beans, drained and rinsed
2 tablespoons sun-dried tomato juliennes* in oil, drained
2 tablespoons chopped, fresh basil leaves or 2 teaspoons dried basil
Salt to taste
2 cloves garlic, halved
*Juliennes are matchstick strips.

Heat oven to 400°F. Brush one side of each bread slice with the olive oil. Place on a baking sheet, oil-side up. Bake 8 to 10 minutes or until toasted. Meanwhile, mix beans, sun-dried tomatoes and basil in a medium bowl. Mash with a fork and mix well. Season with salt. Rub the cut sides of garlic over the tops of the toasts. Cover each toast slice with 1 tablespoon bean spread. Serve immediately.
Makes 16 servings
Recipe from www.Mealtime.org

Zippy, Zesty, Super-Saver Salsa

Zesty Strawberry & Mango Salsa

Zesty Strawberry & Mango Salsa

Zippy and zesty because it packs a punch of jalapeno pepper, lime and cilantro.

Super-saver because it features in-season mango and strawberries. And in-season translates to “at their most budget-friendly price right now.”

So it makes perfect cents to take advantage of both antioxidant and nutrient-rich fruits over the coming weeks.

But instead of just enjoying them “as is” for a snack or side dish, or adding them to yogurt, smoothies and cereals, try this easy-to-make salsa. You’ll find yourself scooping up more of the salsa and eating less of the corn tortilla chips – it’s that good and refreshing. You can even make a batch and serve it as an accompaniment to grilled or roasted fish, chicken, pork and beef.

Isn’t it nice to know you’ll be saving money AND giving yourself a dose of phytonutrients to promote heart, brain and skin health, optimal immune function and possibly even help lower cancer risk?

Happy springtime to all!

Zesty Strawberry & Mango Salsa
1 pound strawberries, hulled and diced (roughly 3 heaping cups diced)
1 large mango, peeled, pitted and diced (roughly 1-2/3 cups diced)
1/3 cup diced red onion
1 jalapeno pepper, seeded and very finely diced
Zest from 1 lime
3 tablespoons fresh lime juice
3 – 4 tablespoons finely chopped cilantro
½ teaspoon Kosher salt
¼ teaspoon garlic powder

In a large bowl, gently toss strawberries, mango, red onion and jalapeno pepper together. In a small bowl, whisk together lime zest, lime juice, cilantro, salt and garlic powder. Pour over berry mixture and toss lightly to blend. Serve immediately or refrigerate in tightly covered container.
Makes about 5 cups salsa (10 servings of ½-cup each)
Recipe created by Kim Galeaz, RDN CD

Per serving: 42 calories, 10 g carbohydrate, 0 fat, 0 protein, 112 mg sodium, 2 g fiber, 39 mg vitamin C (65% of Daily Value).

Living downtown Indianapolis = Super Sized Excitement

Living in downtown Indianapolis right now is one mega, super-sized serving of excitement.  That’s right – I live less than a mile from Lucas Oil Stadium, home of Super Bowl XLVI on February 5. Since Super Bowl is apparently the #2 eating event for Americans, I’d like to share my ideas for serving great-tasting, nutrient-rich and decadent foods for this super-sized occasion.  

Menu
Smoky Rubbed Pork Tenderloin with Chipotle-Lime Mayonnaise on Whole Grain Mini Buns

Good Luck Salsa with Whole Grain Corn Tortilla Chips

Bacon Apple Football Cheeseball

Pork tenderloin stars as the lean protein choice to provide satiety and an excellent source of certain B-vitamins; it’s also a good source of zinc. Black-eyed peas, a fiber-filled legume, star in the savory salsa that will bring Good Luck to your team. And decadent bacon stars in the dried-apple studded, calcium-rich sweet-savory cheeseball shaped like a football.

Disclosure: I’m a culinary-nutrition consultant to restaurants and numerous public relations representing one or more foods/beverages included in this post and several agriculture organizations.

 

Smoky Rubbed Pork Tenderloin

2 pork tenderloins, about 2 to 2 1/3 pounds total

Smoky Rub

1 tablespoon chili powder

1 tablespoon chipotle chili powder

2 teaspoons smoked paprika

1 teaspoon ancho chili powder

1 teaspoon black pepper

1 tablespoon sugar

¼ teaspoon salt

Preheat oven to 425°F. Combine all smoky rub ingredients in small bowl and stir well. Completely cover pork tenderloins with rub. Roast for 20 to 27 minutes, or until temperature in center of pork is 145 degrees. Remove pork and let rest 3 minutes before slicing. Serve with chipotle lime mayo on whole grain buns. Makes about 6 to 8 servings.

Find more inspiration with lean pork, bacon and side-dishes for your Super Bowl Party at www.PorkBeInspired.com

Good Luck Salsa

2 cans (15 – 16 oz.) black-eyed peas, rinsed and drained

1 can (15 – 16 oz.) white and yellow sweet corn, rinsed and drained

1 can (15 oz.) petite diced tomatoes, drained

1 to 1 ½ jalapeño peppers, seeded and finely minced

¼ to 1/3 cup finely chopped fresh cilantro

¾ cup finely chopped red onion

1/3 cup red wine vinegar

2 ½ tablespoons extra virgin olive oil

1 teaspoon kosher salt

½ teaspoon black pepper

½ teaspoon garlic powder

1 teaspoon dried oregano

¾ to 1 teaspoon ground cumin

Combine peas, corn, tomatoes, peppers, cilantro and onion in large bowl. Whisk together remaining ingredients and pour over vegetables, stirring to combine and coat. Refrigerate a couple hours before serving. Enjoy with whole-grain corn chips. Makes about 6 cups, or 24 servings of 1/4 cup each.

Living downtown Indianapolis = Super Sized Excitement

Living in downtown Indianapolis right now is one mega, super-sized serving of excitement.  That’s right – I live less than a mile from Lucas Oil Stadium, home of Super Bowl XLVI on February 5. Since Super Bowl is apparently the #2 eating event for Americans, I’d like to share my ideas for serving great-tasting, nutrient-rich and decadent foods for this super-sized occasion.  

 

Menu
Smoky Rubbed Pork Tenderloin with Chipotle-Lime Mayonnaise on Whole Grain Mini Buns

Good Luck Salsa with Whole Grain Corn Tortilla Chips

Bacon Apple Football Cheeseball

 

Pork tenderloin stars as the lean protein choice to provide satiety and an excellent source of certain B-vitamins; it’s also a good source of zinc. Black-eyed peas, a fiber-filled legume, star in the savory salsa that will bring Good Luck to your team. And decadent bacon stars in the dried-apple studded, calcium-rich sweet-savory cheeseball shaped like a football.

 

Disclosure: I’m a culinary-nutrition consultant to restaurants and numerous public relations representing one or more foods/beverages included in this post and several agriculture organizations.

 

Smoky Rubbed Pork Tenderloin

 

2 pork tenderloins, about 2 to 2 1/3 pounds total

Smoky Rub

1 tablespoon chili powder

1 tablespoon chipotle chili powder

2 teaspoons smoked paprika

1 teaspoon ancho chili powder

1 teaspoon black pepper

1 tablespoon sugar

¼ teaspoon salt

 

Preheat oven to 425°F. Combine all smoky rub ingredients in small bowl and stir well. Completely cover pork tenderloins with rub. Roast for 20 to 27 minutes, or until temperature in center of pork is 145 degrees. Remove pork and let rest 3 minutes before slicing. Serve with chipotle lime mayo on whole grain buns. Makes about 6 to 8 servings.

 

Find more inspiration with lean pork, bacon and side-dishes for your Super Bowl Party at www.PorkBeInspired.com

 

Good Luck Salsa

 

2 cans (15 – 16 oz.) black-eyed peas, rinsed and drained

1 can (15 – 16 oz.) white and yellow sweet corn, rinsed and drained

1 can (15 oz.) petite diced tomatoes, drained

1 to 1 ½ jalapeño peppers, seeded and finely minced

¼ to 1/3 cup finely chopped fresh cilantro

¾ cup finely chopped red onion

1/3 cup red wine vinegar

2 ½ tablespoons extra virgin olive oil

1 teaspoon kosher salt

½ teaspoon black pepper

½ teaspoon garlic powder

1 teaspoon dried oregano

¾ to 1 teaspoon ground cumin

 

Combine peas, corn, tomatoes, peppers, cilantro and onion in large bowl. Whisk together remaining ingredients and pour over vegetables, stirring to combine and coat. Refrigerate a couple hours before serving. Enjoy with whole-grain corn chips. Makes about 6 cups, or 24 servings of 1/4 cup each.

 

 

 

Apple Salad for Thanksgiving

Fruit.

It’s the one thing lacking on the traditional Thanksgiving menu. Well, fruit and color, actually. There’s a lot of brown and white going on…… turkey, stuffing, mashed potatoes, gravy, creamed corn and creamed onions. Not exactly a rainbow of colors. Cranberries are usually the only fruit – and color – for many traditional spreads. So think about adding more fruit dishes, especially those made with in-season apples, pears, persimmons and pomegranates.

Here’s an easy recipe to get you started: Apple Cherry Pecan Salad.

It’s my revised, more upscale, nutrient-boosted version of that old-fashioned Waldorf salad. This version contains more fiber, vitamins and minerals and antioxidants from the added dried tart cherries and red onion. Plus the fat is kept reasonable by using light mayonnaise rather than full fat. And yes, apple pie and pumpkin pie (in moderation!) do qualify as fruits! Happy, healthy Thanksgiving.

Apple Cherry Pecan Salad

4 large Fuji, Gala or Honeycrisp apples, cored and cut into ½-inch cubes

2 tablespoon fresh lemon juice

1 teaspoon fresh lemon zest

1 ¼ cups dried tart cherries

1 cup thinly sliced celery

½ cup finely chopped red onion

½ cup Kroger light mayonnaise

1 cup coarsely chopped pecans

Mix chopped apples with lemon juice and lemon zest in large bowl. Add cherries, celery and red onion; toss. Mix in light mayonnaise. Refrigerate until ready to serve. Stir in chopped pecans right before serving. Makes about 12 cups. (12 one-cup servings)