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Spinach -

If your spinach always goes bad before you get a chance to eat it, then opt for canned spinach. It even contains more vitamin C per serving than its fresh counterpart.

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Green beans -

Healthy and tasty, green beans are always a safe bet for dinner. Especially if you want to make a trusty green bean casserole.

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Sliced water chestnuts -

Water chestnuts are not chestnuts. In fact, they're not even related to the nut family at all. They're actually an aquatic root vegetable that's crunchy in texture, nutty in taste, and great for stir-fries, soups, and stuffings.

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Mushrooms -

Canned mushrooms are already cooked, and can easily be added to soups, casseroles, or stews. They're also a great addition to gravies, stir-fries, or pizza.

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Sweet corn -

Go for canned corn for a similar amount of nutrients when compared to its fresh counterpart. It's extra convenient, cost saving, and there's no cooking involved.

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Carrots -

The heating that takes place during the canning process can reduce the levels of some nutrients, but not with carrots. The antioxidant found in carrots (beta-carotene) is easier for the body to absorb after heating.

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Sweet peas -

Part of the legume family, sweet peas are great for salads, stir-fries, omelettes, and soups. Plus, they contain a healthy dose of fiber, iron, vitamin C, and protein.

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Diced green chilies -

Packed with flavor, diced green chilies are great for garnish. Rich in phenolic compounds like capsaicin, they also contain vitamin A, which is essential for eye health.

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Beets -

Red beets are known to have anti-inflammatory benefits, and they're also rich in nutrients. Plus, they're also easy and versatile to cook with.

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Coconut milk -

Super creamy, canned coconut milk lasts longer than most other dairy alternatives. However, it contains saturated fat, so go easy when using it as a dairy replacement, and look for unsweetened alternatives.

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Diced tomatoes -

Canned diced tomatoes are not only nutritious, but also important in a number of recipes. Use them in soups, pasta, casseroles, pizzas, and lasagna.

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Grape leaves -

Perfectly filling and salty, grape leaves can be served on a platter with some hummus, crackers, olives, fresh veggies, and big chunks of feta. It's an instant dinner with no cooking!

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Jackfruit -

Used traditionally in Southeast Asia as a staple in many types of curries, it's also popular as a vegetarian-friendly ingredient. Jackfruit is also rich in vitamins and antioxidants.

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Pineapple -

Packed with natural pineapple juice, this ready-to-eat pineapple is a great, tasty option. You can also use it in many ways, such as on pizzas, yogurt, cottage cheese, or even chopped in stir-fries.

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Mandarin oranges -

Naturally sweet, this tangy fruit is bursting with nutrients. It's great in baked goods, or as a topping for yogurt, cottage cheese, or salads.

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Pinto beans -

Beans can lower your risk of many chronic diseases as part of a plant-based diet. Load up with low-sodium beans in stews and chilies.

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White kidney beans -

Typically found in soups, salads, and stews, white kidney beans are a great source of fiber and protein.

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Salmon -

Canned salmon is affordable, convenient, and nutritious. Plus, it's super versatile and an easy addition to salads, egg-based dishes, or fish cakes.

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Anchovies -

Apart from being healthy, anchovies add a delicious umami element to any dish. They can be used in the base of any sauce for an extra savory flavor.

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Tuna -

While not everyone's a fan, there are a few instances where you might reach for canned tuna. Especially if you're making a salad or a tuna melt sandwich. It's incredibly convenient and packed with omega-3 fats.

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Mackerel -

Mackerel is a small fish with a mild taste and meaty texture. A great source of protein and vitamin B12, eat it with toast, crackers, salad, or straight out of the can!

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Sardines -

Rich in protein, omega-3 fatty acids, calcium, iron, vitamin D, and vitamin B12, sardines contains essential nutrients for nerve function and cognitive health. It's basically a brain food!

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Soup -

The great thing with canned soups are that you can stock up with several cans, and enjoy different ones each night. Plus, by opting for soup in a can versus in a box, or plastic container, it will stay fresh for much longer.

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Black beans -

Black beans pack in seven grams of protein and five grams of fiber in a half cup serving. A great source of folate and iron, pair them with vitamin C-rich foods, like tomatoes or peppers, as it can help increase iron absorption.

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Chickpeas -

A staple in Mediterranean and Middle Eastern diets, chickpeas can beef up stews and salads, plus create an awesome hummus.

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Pitted olives -

Also a staple in the Mediterranean diet, olives are packed with flavors and nutrients. Eat them straight out of the can as a snack, on a cheese board, or in salads.

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Condensed milk -

Condensed milk is a versatile ingredient used in a wide variety of desserts, such as Brazilian brigadeiros.

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Red kidney beans -

Red kidney beans are a rich source of iron. Use them in dips, soups, stews, salads, and more. You can't go wrong here!

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Pumpkin purée -

Pumpkin is a rich source of vitamins, minerals, potassium, and fiber. Use plain canned pumpkin purée for soups and pies.

See also: How to reduce food waste in your house

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