So Nutrition's Sarah Osborne spills the beans on the top tins to keep in your store cupboard for quick and easy, nutritious meals, as featured in the Express, Mirror and many more
People are sometimes surprised when I recommend certain tinned foods but there are plenty of ways to use tinned foods within a balanced diet – we mustn’t confuse convenience foods with fast food or junk.
At So Nutrition, we’ve created many recipes using tinned foods that work for anyone that's looking for a quick and easy, nutritious meal or snack.
For example, you can add a tin of lentils, beans or chickpeas to soups, pasta or curries for extra fibre and texture. Or for a quick, high protein snack, mash sardines with lemon juice and Greek yoghurt for a tasty spread.
A few of the tins that should be a staple in your store cupboard are:
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Tinned oily fish such as salmon, sardines, mackerel or anchovies – these are rich in omega-3 fats which support brain health, mood regulation and inflammation balance. Sardines and salmon with bones also provide calcium and vitamin D. It’s important to look for fish in olive oil or spring water, not in brine or sauces with added sugar.
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Tinned beans and lentils, including chickpeas, kidney beans and cannellini. These are excellent sources of fibre, iron, folate and plant protein. They’re great for stabilising blood sugar, improving gut health and supporting dopamine regulation (through consistent energy and glucose availability). Don’t forget to rinse before use to remove excess salt.
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Tinned tomatoes – whether chopped, whole or passata – contain lycopene, an antioxidant that’s more bioavailable after cooking. They also provide potassium, vitamin C and fibre if unstrained.
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Tinned sweetcorn or peas retain a surprising amount of nutrients, including fibre, folate and carotenoids. Sweetcorn provides resistant starch for gut bacteria and peas add plant protein so these are great for omelettes, rice bowls or mixed salads straight from the tin.
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Tinned coconut milk is a good source of medium-chain triglycerides (MCTs) which provide a quick, steady energy source for the brain. This is really useful for making curries, soups and porridges creamier and more satisfying. Choose light versions if you’re watching your overall fat intake but still want richness.
There are some tinned foods you need to be wary of too, however. Tinned pasta (like spaghetti hoops or ravioli) are often fortified but the base is refined wheat with little protein or fibre. These tend to be low in real tomato content so it’s better to opt for a wholegrain pasta with a tomato and bean sauce or a tinned lentil Bolognese base.
Also, watch out for fish tinned in brine as whilst the fish itself is highly nutritious, when tinned in brine, much of the fat-soluble omega-3s are lost or not absorbed efficiently. Choose fish tinned in olive oil or spring water instead.
We often use tinned food in our ADHD-friendly recipes, which focus on simple, nutritious meals and snacks, as well as our plant-based recipes.
See our recipe books here.
