Refresher: Convenience foods can be affordable, nutritious, and an accessible option in your eating patterns aka diet.
The two convenience foods you can have in your pantry to help lessen the stress especially on days you don’t feel like cooking.
Canned beans
Canned tuna
It is nutrition, affordability, and convenience all in one.
Canned Beans:
Let’s opt for lower sodium options and/or remember rinsing and draining beans can reduce sodium content . ( source)
Also let’s not forget the fiber and protein source in a cup of black beans.
1 cup of black beans = 16g of protein and 18g of fiber. (source)
Meal example: bean bowl
Canned tuna is a high protein option that can be complemented with a carb, fiber, and fat to make a whole meal or snack.
100g canned tuna = 19 g protein (source)
There is some concern if you are eating canned tuna everyday because of the mercury content present in tuna. The risk is minimal and I would stick to once or twice a week. (https://pubmed.ncbi.nlm.nih.gov/25962922/)
There is also some research showing how the high affinity of mercury ( Hg) to selenium ( Se) can create an Hg-Se molecule which would reduce the toxicity. More research needs to be done but this seems promising. See more here
My Go-To-Canned Tuna Salad
Ingredients:
- 1 canned solid white tuna
- 2 stalks of washed celery diced
- Juice from a whole lime/lemon
- About ¼ cup of diced red onion
- Mayo or avocado (your choice how much)
- Garlic powder to taste
- Black pepper to taste
Mix it all together in a bowl. I do it in a container with a lid so I can save leftovers for later.
Enjoy on bread like a sandwich , with crackers, on top of nachos, or with white rice, my favorite.
You now have two meal ideas for the week.
