Heritage diets stemming from the Mediterranean, Africa, Latin America and Asia have withstood the test of time when it comes to proving their nutritional value – but did you know that these diets are also affordable and accessible?
In fact, heritage diets inherently rely heavily on staples like beans, whole grains, leafy greens, and so many other food items that are inexpensive and nutritious. However, there are ways to cut the costs of heritage diet ingredients even more, and one of our favorite ways is to visit the canned foods section of the grocery store.
Before refrigeration, heritage diets relied on home canning and preserving to make their harvest last outside of the growing season, not letting any food go to waste. Today, canned foods can play a similar role in our kitchens, allowing us to enjoy the zing of tomatoes in the depths of winter, or the richness of sardines even miles away from the sea, all while helping us save money on groceries. From tuna to tomatoes to coconut milk, the canned foods aisle provides plentiful heritage diet staples – at a fraction of the cost.
Beans
Canned beans alone are one of the most versatile staples one could have in a pantry, especially for those looking to put healthy meatless meals together in minutes. They’re also incredibly affordable while still providing plenty of protein and fiber. From chickpeas in the Mediterranean to black beans in the Latin American heritage diet, these nutrient-packed ingredients are staples around the world. Rice and beans is a perfect example; every culture has a dish of rice and beans, similar but also different based on spices and types of beans and rices.
Feel free to play around with your favorite beans as you try new recipes, and be sure to always drain and rinse them well under cold water to remove excess sodium.
Chana Masala (Spicy, Tangy Chickpeas)
Fish
Salmon, tuna and sardines are just a few of the wonderful canned and pouched fish options out there. Buying your seafood canned is an affordable, healthy and incredibly versatile option for adding healthy Omega-3 fats, iron, vitamins D and B-12, selenium and protein into your meals in no time.
Whether you choose to shape fish into patties, mix it into salads, or enjoy it straight from the can with a squeeze of lemon, remember that canned fish is a perfectly healthy, delicious and affordable alternative to fresh – particularly as you aim to eat fish and seafood at least twice per week.
Tuna with White Beans, Celery, and Peppers
Whole Grain Pasta with Sardines and Swiss Chard
Tomatoes
Fire-roasted, crushed, diced – tomatoes in many delicious and affordable forms can be found in the canned food aisle of any grocery store. Although ripe, fresh tomatoes are certainly a treat, they have a fairly short growing season and are not always accessible to everyone. Canned tomatoes are a perfect option for tomato lovers because they are harvested fresh and packed within hours. Plus, they deliver year-round nutrition, good taste and affordability.
Also, when cooking with canned diced tomatoes, don’t discard the tomato liquid if your recipe doesn’t call for it. This liquid can be saved and used to add flavor to rice or other whole grains, such as in the Jollof Rice recipe below.
Vegetables
The world of canned vegetables goes far beyond tomatoes. Canned (and frozen) vegetables – like corn, peas, and green beans – are amazing options for adding nutrients to any meal, especially because you don’t have to worry about them going bad. However, as with beans, look for “no salt added” options, and rinse your canned vegetables to keep the sodium content in check.
Oldways Kenyan Vegetable Mashed Potatoes
South American Vegetable and Rice Soup
Specialty and Seasonal
There are also some slightly less popular canned ingredients than beans and fish that we love all the same, especially for their unique flavors. Canned coconut milk, pumpkin puree and green chiles, for instance, all provide the perfect way of incorporating the taste of the Asian, African and Latin American heritage diets into your meals.
Try adding canned coconut milk to porridges and curries, canned pumpkin to breads and soups, and canned green chiles to chili or rice dishes.
At the end of the day, there is a world of culinary opportunity in the canned food aisle. From a vast selection of beans to more specialty ingredients that will add extra pops of flavor and color to your dishes, don’t be afraid to stock up and experiment. Canned items are an excellent way to keep heritage diets affordable and accessible while still providing plenty of nutritional value, and shelf stability – so that when recipe inspiration strikes, all you have to do is head to the pantry!
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