Don't Be Afraid To Add Canned Vegetables To Your Salads

Convenience and practicality on a plate; that's what canned vegetables offer. With a longer shelf-life than their fresh counterparts, you can still whip up a hearty, wholesome salad with your favorite canned vegetables even if your fridge is sparsely stocked with fresh produce. Adding to their list of perks, canned vegetables are pre-washed, pre-cut, and ready to eat, which saves plenty of prep time in the kitchen. A perfect example is canned artichoke hearts, which are remarkably versatile in their applications and already primed for consumption. 

Though they can't replace the nutrients offered by fresh produce, canned vegetables can still serve as a welcome complement in a salad. By incorporating both fresh and canned veggies into your salads, you can enjoy a wider array of plant-forward, satisfying meals. Simply stated, tossing in a handful of canned veggies could be an innovative way to impart gourmet flair to a basic salad.

Though fresh vegetables are certainly the gold standard when you think of a healthy salad, that doesn't mean that canned vegetables are devoid of all the health-promoting properties of fresh veggies. On the contrary, they can be a convenient and cost-effective way to add nutrition to your salads and some canned goods can be just as good as their fresh counterparts. True, canned vegetables undergo a heating process to eliminate foodborne pathogens, and this may result in a decrease in water-soluble vitamins like vitamins B and C. However, other nutrients like protein, fiber, fat-soluble vitamins, minerals, etc., remain in good shape. The canning process can also help preserve and even boost certain nutrients by limiting their exposure to oxygen.

Remember, not all canned goods are created equal. Some make for culinary staples, while others are not worth the pantry space. Certain brands may have added salt, sweeteners, and other ingredients that may compromise their nutritional quality. If you don't have access to low-sodium canned vegetables, simply draining and rinsing them can help lower the sodium content. With these simple tips, the next time you're putting together a salad, don't be afraid to reach for that can opener.