5 healthy reasons to eat more canned and frozen foods

10 of Tabelon’s favourite ways to use frozen and canned ingredients. 

Enchiladas 

using canned black beans, frozen chopped spinach, frozen corn, green onion and cheese wrapped in tortillas and covered in tomato sauce.

made with frozen boneless chicken breasts, bell peppers, onions, salsa and whole-grain tortillas.

mixed with canned pumpkin, cinnamon and raisins.

using frozen edamme beans and corn (steamed first), red bell peppers and balsamic vinaigrette.

using canned low-sodium diced tomatoes and kidney beans, frozen or fresh carrots and beans, onion, garlic, basil and thyme.

made from canned salmon, bread crumbs, egg, dill and lemon, on whole-grain buns.

using canned chickpeas, garlic, lemon and olive oil, with whole-wheat pita and raw vegetables.

made with puréed canned black beans or lentils.

made with canned diced tomatoes, kidney beans and chickpeas, plus fresh vegetables like mushrooms, green pepper and onion.

baked with lemon slices, red onion and dill, served with brown rice and salad.