The holiday season is upon us, which means that it’s time for parties, social gatherings, and family events. While we all love celebrating the end of the year, these gatherings are all synonymous with menu planning, which can add stress to an already busy time. But what if you didn’t have to be worried about what to serve at a party? That’s where these winter caprese toasts with roasted tomatoes and pesto come in handy! These little appetizers are easy to assemble and are packed with the nutrition power of canned tomoes. Plus, you can get them on the party table in under 30 minutes, so what’s not to love? The only thing you should do is make extras, because these are sure to quickly disappear!
In the winter, canned tomatoes make the absolute best Caprese (tomato and mozzarella) salads because they are picked at the peak of ripeness and their summer flavor is locked in. (In fact, this is a secret that tomato growers have long been using to impress their party guests.) When you slow roast those canned tomatoes you concentrate their flavor even more as they become gorgeously browned and caramelized in the oven. Here, instead of being paired with mozzarella in a salad, those glorious tomatoes are piled onto crisp toasts spread with basil pesto for a flavor-packed party appetizer you can eat with your hands. As an alternative, you can skip the toast and layer everything into Bibb lettuce cups instead. While these Winter Caprese Toasts may be small, they are filled with irresistible flavor that everyone is sure to love!
You don’t have to break the budget to enjoy a healthful meal! From tomato sauce to canned peas, here are the best budget-friendly foods for the pantry.
Eating healthy does not need to be expensive. There are great options to make a complete and wholesome meal at home using canned goods. A complete meal consists of at least half the plate filled with vegetables, a protein source (fish, chicken, etc.), and a grain/starch source (beans, corn, peas, rice, pasta, etc).
Canned goods offer a variety of affordable, pre-cooked or ready-to-eat ingredients, perfect for an easy-to-make meal. Pantry items are great because you can stock up and have them whenever needed. Canned goods are also nutritious and offer plenty of benefits that come from fresh produce/protein sources.
The best pantry items and how to use them
Canned Tomatoes
Benefits: Tomatoes offer a multitude of benefits, but canned tomatoes specifically, are an excellent source of lycopene. Lycopene is an antioxidant which is shown to lower the risk of heart disease and certain types of cancer.
How to Use: Canned tomatoes can be used to make things like pasta sauce, soup, or chili. To make a chili, combine canned tomatoes, canned beans, and canned carrots. Add some spices, and you have yourself a delicious, complete meal.
Cost: *Cost range for a 14.5 oz can: $0.69- $2.49
Tomato Paste
Benefits: Canned tomatoes offer an excellent source of calcium and iron. Calcium is important for healthy bones and teeth. Iron is important for brain function and immune support.
How to Use: Tomato paste is a great way to add flavor to almost anything you cook. It can be added to soups, stews, and casseroles, homemade sauces like spaghetti sauce or barbecue sauce, marinades for meats, grain dishes, and even tomato juice.
Cost: *Cost range for a 6 oz can: $0.79- $0.89
Tomato Sauce
Benefits: Canned tomato sauce contains a great source of fiber, vitamin C, and potassium. Vitamin C is important because it enhances the absorption of iron and improves the immune system. Fiber and potassium aid in healthy bowel movements and helps lower blood pressure.
How to Use: Tomato sauce is so versatile and can be used for a number of things. Tomato sauce makes a great base for pizzas and pasta. This can also be used to replace tomato paste in some recipes.
Cost: *Cost range for a 8 oz can: $0.39-$0.49
Canned Vegetables
Benefits: The great thing about canned vegetables is that they are so affordable and sometimes even healthier than fresh vegetables. Canned vegetables are picked at peak season for freshness which ensures the best flavor and nutrient quality. They are naturally low in fat and calories and have no cholesterol. Canned veggies are convenient and save time because they are ready to eat.
How to Use: Canned vegetables can be used in recipes like soups, stir fries, and stews, or they can be eaten on their own. There are a variety of canned vegetables like carrots, green beans, beets, spinach, and mixed vegetables.
How to make canned vegetables even healthier
When purchasing canned vegetables look for items that say ‘reduced sodium’. When you are ready to eat your canned goods, you can also drain and rinse them to reduce the amount of salt.
Benefits: Canned beans offer very similar nutritional benefits to dried beans. They are a great source of fiber and protein, especially for plant-based diets. Beans are also high in folate, iron, magnesium, and potassium.
How to Use: Canned beans can be used in chili, salads, hummus, dips, or even heated up and enjoyed on their own. Similar to canned vegetables, it is best to find reduced sodium options and also drain and rinse them before using.
Cost: *Cost range for a 15 oz can: $0.69-$2.59
Canned Corn or Peas
Benefits: Corn and peas are a great starchy vegetable to have in your pantry. Starchy vegetables are higher in carbohydrates when compared to other non-starchy vegetables, and are included as part of a healthy diet.These items are rich in nutrients, vitamins, minerals, and antioxidants. Similar to other canned vegetables, they are low in fat and calories.
How to Use: They can both be used for side dishes, soups, and stews. Canned corn is great for cornbread, casseroles, and dips/salsa.
Cost: *Cost range for a 15 oz can: $0.79-$1.59
Canned Tuna, Salmon, and Chicken
Benefits: Protein is a very important component of a complete meal and typically the most expensive. But canned options make the protein more affordable and convenient. Canned proteins like tuna, salmon, and chicken are excellent protein sources. They provide an abundance of vitamins, minerals, and nutrients.
Canned tuna is extremely rich in vitamin D which is necessary for bone health and the immune system.
Canned salmon is rich in healthy omega-3 fats, which is amazing for heart and brain health. Canned chicken is an excellent source of lean protein and is rich in vitamins and minerals like zinc and magnesium.
How to Use: All of these items can be used in salads, sandwiches, dips, casseroles, pastas, grain dishes, served with crackers, or enjoyed on their own.
Cost: *Prices will vary
Canned or Boxed Soup
Benefits: Canned and boxed soups are a fantastic complete meal. Many soups are packed with protein, vegetables, and a starch, for an affordable price. Many soups are rich in vitamins and fiber. Canned soups are great for busy days and are extremely convenient because they only require heating. *Bonus: Many canned soups use tomatoes in the broth which increases the nutritional value of the soup and keeps it at a lower calorie range when compared to cream-based soups.
How to Use: Different canned soups include: tomato soup, vegetable soup, split pea soup, lentil soup, chicken noodle soup, and more. Make sure to pick reduced sodium options for better health benefits. Broth-based soups generally tend to be lower in calories versus cream-based soups. Choose soups with a chicken, vegetable, or tomato-based broth.
Cost: *Prices will vary
Canned Fruit
Benefits: Fresh fruit can be expensive and more time consuming when peeling and cutting is involved. Canned fruit is a wonderful quick and easy option. Like canned vegetables, canned fruit is lower in fat and contains no cholesterol. They are full of vitamins and minerals and just as beneficial as fresh fruit.
Pro-tip: The most important thing to note when purchasing canned fruit is the liquid used in the can. Look for 100% juice or water options to minimize the amount of sugar consumed. Refrain from buying canned fruit in syrup (this has added sugar).
How to Use: Canned fruit can be used in salads, pies, smoothies, oatmeal, enjoyed on its own, and much more.
Cost: *Cost range for a 15 oz can: $0.99-$2.19
*All prices are based on the Los Angeles, California area.
The perfect comfort meal especially for colder weather. This Crockpot Vegan Chickpea, Sweet Potato, and Cauliflower Tikka Masala is packed with flavor and great for plant-based diets. This is a delicious way to use your canned tomatoes and beans.
This vegan Crockpot Garbanzo Bean & Vegetable Curry Stew is packed with antioxidants, plant-based protein, and so easy to make. The ginger, cumin, and turmeric provide a lot of immune support to keep us healthy and strong. Whether it be a busy day or a chilly night, this meal is hearty, savory, and warming.
Roasted Tofu with Harissa Sauce is an incredibly healthy vegan dish full of 7 grams of fiber and 10 grams of protein per serving. Harissa is a North African chili sauce easy to make and bursting with flavor. Add the sauce to chicken, beef, fish, pork, vegetables, or grains such as rice, couscous, or quinoa, for lots of good eats.
This recipe is the perfect side dish to any meal. It is savory and different from the standard sauerkraut because it uses tomato sauce. Croatian Sauerkraut is rich in probiotics which aids in healthy gut and provides strong immune support.
The perfect hearty meal with delicious Italian flavors. This Italian Sausage Rigatoni offers a variety of vegetables and includes both protein and carbs. And you can make it in just 30 minutes for a complete meal.
This Easy Paella Recipe is done in less than 45 minutes and will leave you feeling like you went to a Spanish restaurant. The recipe is infused with so much flavor and can be customized with many different items. It’s a complete meal in one dish.
We all have those days where we really don't feel like cooking, but don't want to go out and buy food. This simple Green Bean Medley With Tuna Salad is the perfect way to use what you already have in your pantry and prepare in just 5 minutes.
Looking for a recipe that’s packed with color and protein? This Healthy Tuna Noodle Casserole uses a lot of items you might already have in your pantry, making it convenient and cost-friendly. It is super simple and great for busy days. *You can substitute canned green beans for frozen broccoli to use what’s in your pantry.
Tomatoes are well used and loved throughout the world. They contain powerful phytonutrients that have made some refer to it as the wonder fruit! Keep reading to learn more about how canned tomatoes can boost health.
There’s a hype around canned tomatoes, and for good reason! Tomatoes are a “wonder fruit” that are filled with chronic disease fighting phytochemicals. It is no wonder why they have been a staple in many culture’s cuisines. Of course, canned tomatoes contain important nutrients like fiber, carbohydrates, vitamins, and minerals, but the phytochemicals are the real starts of the show!
Canned tomatoes boost health because they contain nutrients like vitamin A, vitamin C, potassium, and folate. However, there are additional compounds within fruits and vegetables that are called phytochemicals, which are non-nutritive compounds that have powerful antioxidant effects on the body. The two classes of phytochemicals found in tomatoes are carotenoids and polyphenols. The carotenoids include lycopene, phytoene, and beta carotene, and the polyphenols include flavonoids, flavanones, and flavones [1]. The great thing about these phytochemicals is that their bioavailability can be increased with ripening or with cooking. One of the phytochemicals that has powerful health properties is lycopene. Lycopene is a potent antioxidant that has shown to be helpful in the protection against certain cancers, cardiovascular disease, and other disease and conditions related to aging [1]. It also gives tomatoes their beautiful red color!
So how exactly does lycopene boost health? Diseases such as cancer and cardiovascular disease are caused by reactive oxygen species (ROS) induced oxidative stress, which can damage the proteins, lipids, and nucleic acids within the body. Lycopene is a particularly potent antioxidant that can trap ROS and reduce the damage caused by it. In an uncooked tomato, the lycopene exists in a microcrystalline form that makes it difficult to be absorbed by the body [1]. When we heat, or cook the tomatoes, the cell walls rupture and release the lycopene. Therefore, using canned tomatoes is a great way to boost the lycopene in your diet because they are already cooked!
Learn more about the benefits of lycopene with these resources:
Chaudhary, P., Sharma, A., Singh, B., & Nagpal, A. K. (2018). Bioactivities of phytochemicals present in tomato. Journal of Food Science and Technology, 55(8), 2833–2849. https://doi.org/10.1007/s13197-018-3221-z
Did you know that using canned foods can provide you with both convenience and better health? Here’s what science has to say about canned tomatoes and higher nutrition intake.
In our modern times, we are all about convenience, especially when it comes to cooking. Although fruits and vegetable are important to include in our diet, many of us may gravitate towards easy, no hassle options that we can make in a pinch. Some of us may even feel guilty when we don’t spend hours in the kitchen prepping and cooking fresh vegetables. The good news is that you do not have to sacrifice valuable time to eat healthy!
Canned goods have been used for years to preserve the summertime crops and ensure that food was available all year round. Perhaps in these modern times, you may feel guilty about consuming processed foods because you are told that they are all bad for health. The truth is that not all processed foods are created equal. Technically, canned vegetables are considered processed, as they are washed, cooked, and prepared to stay fresh on your shelf for many months. With so little time in our busy schedules, why not utilize these canned options to have quick and easy produce available to us at any time of year?
There is a myth that canned vegetables are not as nutritious as fresh ones. This myth is false. In fact, research has shown that those who frequently consume canned foods tend to consume more nutrient-dense foods and have a higher nutrient intake compared to those who don’t consume canned foods [1]. In this study, the group who consumed canned foods between 3-5 times per week had higher intakes of 17 essential vitamins and minerals including potassium, calcium, and fiber [1]. One of the most nutritious processed foods that you can consume are canned tomatoes. This is because tomatoes contain a carotenoid called lycopene that is praised for its powerful antioxidant and anti-inflammatory properties. Lycopene is absorbed much between when tomatoes are cooked, which makes canned tomato products a great way to boost your nutrition!
While fresh produce is always a great idea, canned vegetables are a sure-fire way to ensure that your diet does not falter in times when you are not able to get to the farmers market. So go ahead and stock up your pantry with some delicious processed foods, including canned tomatoes!
Learn more about the benefits of lycopene with these resources:
Comerford, K. (2015). Frequent canned food use is positively associated with nutrient-dense food group consumption and higher nutrient intakes in US children and adults. Nutrients, 7(7), 5586–5600. https://doi.org/10.3390/nu7075240
Canned Tomatoes: Your Elf on the Shelf this Holiday Season
Let canned tomatoes be your Elf on the Shelf this holiday season by stocking up on this nutritious pantry staple, all while saving time in the kitchen.
Too often the hustle and bustle of the holiday season leaves us undernourished, sleep deprived, and stressed. As we are thinking of others during this time of thanks and joy, it is also important to think of ourselves. We tend to sacrifice health and good eating to make sure turkeys are stuffed, presents are wrapped, the tree is trimmed, and gifts are bought. Planning ahead and making sure you have a well-stocked kitchen this time of year is essential to help put effortless nutritious and delicious meals on the table in minutes. In addition to spices and herbs, an ingredient that deserves a spot in your pantry are canned tomato products.
Embrace this ingredient as your elf on the shelf this holiday season. Not only are they red and already shouting the holiday season, but they also provide numerous vitamins and minerals, and are rich in the antioxidant lycopene. In fact, lycopene in processed tomatoes is much better absorbed than that of fresh tomatoes. Canned tomatoes can boost the nutrition in dishes, as well as save time in the kitchen. Make your New Year’s resolution early this year, and vow to take care of yourself this holiday season.
Here are some timesaving cooking tips the tomato elf on the shelf has developed to help promote good eating, as well as sanity this crazy time of year.
SUPER SOUPS: What better time to enjoy soups than during the chilly holiday winter season. In addition to being comforting, soups can be nutrient packed and are a great way to use up vegetables you have in the fridge. Make a big batch when you have time over the weekend. and enjoy it for lunch or for a quick and easy dinner after a long day of holiday shopping. Looking for inspiration? Try this vegetable chicken soup or classic tomato soup for a quick and easy meal that is sure to soothe the soul and nourish the body after a busy day.
HOLIDAY MEAL SWAP: The holiday season is a great excuse to have get-togethers. This is very different these days with COVID 19 concerns, but keep these tips in mind for how you can do safely, or save it for down the road. Often these parties revolve around cookies, alcohol, and other indulgences. Why not inspire a new type of get-together that is a healthier party and will offer you and your friends the gift that keeps on giving? Organize a holiday meal swap where everyone brings a casserole to share. Have to-go containers ready so you and your friends can divide the remaining leftovers for future dinners that can easily be reheated. Try this awesome garden patch lasagna for a nutritious and delicious dish to contribute and wow your friends.
TAKE IT SLOW: The go, go, go of this festive time of year can be stressful and take a toll on our mind and bodies. In addition to going to yoga, taking time to de-stress with a walk and getting adequate sleep, embrace the slow cooker. You can prep the meal early in the morning (before stores have opened) and let it do the work for you until dinner. For a unique twist to an American classic, try this Asian meatloaf and let the slow cooker do the work.
SANDWICH SUPPER: There is no reason sandwiches can only be enjoyed at lunch. Sandwiches are quick, easy, delicious and can be nutritious with the right ingredients. After a day of facing the chill and cold of the winter, a warm sandwich is a welcomed treat. Make sandwich night an interactive event in your household by pulling out the griddle pan or panini press and design a make-your-own sandwich bar. Tomato sauce or paste is a delicious spread and compliments cheese, vegetables and a variety of meats.
POWER BREAKFAST: Breakfast is often the least of our worries this time of year and too often consists of a cup of coffee and holiday cookie. Making sure you and your family start the day on the right nutritional note is critical for keeping blood sugar levels stable, energy up and promoting good mood and overall health. It can also help keep you full and nourished, and prevent binging on holiday treats later in the day. Start your day off on the right note with this Zesty Tomato Smoothie.
TOMATO TREATS: There is no reason holiday treats have to be sweet and full of sugar. Instead of bringing cookies to your holiday festivity, consider wowing the guests with a tomato appetizer. Tomato Basil Hummus is the perfect dip to bring with your favorite crudité or dippers, and will please those of all ages. Bonus: Make festive recipe cards that people can take with them since you will be asked for the recipe!
HELPING HANDS: Don’t be afraid to ask for help. This is the perfect time to involve all members in the household to contribute to dinnertime. In fact, often kids want to help and contribute. This is a great time to involve them in figuring out menus and teaching them about good cooking and eating. Involve the little ones in making these Pizza Quesadillas. They can help add the tomato sauce and their favorite toppings. For an even healthier version, use whole-wheat tortillas for the “crust.”
Pass it on! What are some ways canned tomatoes are the elf on the shelf in your household?
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The holiday season is upon us, which means that it’s time for parties, social gatherings, and family events. While we all love celebrating the end of the year, these gatherings are all synonymous with menu planning, which can add stress to an already busy time. But what if you didn’t have to be worried about what to serve at a party? That’s where these winter caprese toasts with roasted tomatoes and pesto come in handy! These little appetizers are easy to assemble and are packed with the nutrition power of canned tomoes. Plus, you can get them on the party table in under 30 minutes, so what’s not to love? The only thing you should do is make extras, because these are sure to quickly disappear!
In the winter, canned tomatoes make the absolute best Caprese (tomato and mozzarella) salads because they are picked at the peak of ripeness and their summer flavor is locked in. (In fact, this is a secret that tomato growers have long been using to impress their party guests.) When you slow roast those canned tomatoes you concentrate their flavor even more as they become gorgeously browned and caramelized in the oven. Here, instead of being paired with mozzarella in a salad, those glorious tomatoes are piled onto crisp toasts spread with basil pesto for a flavor-packed party appetizer you can eat with your hands. As an alternative, you can skip the toast and layer everything into Bibb lettuce cups instead. While these Winter Caprese Toasts may be small, they are filled with irresistible flavor that everyone is sure to love!
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