Nutritious Spin on Peaches and Cream Using Canned Foods

by Michelle Dudash, Chef and Registered Dietitian Nutritionist

October 24, 2018 • 4 comments

As a chef, dietitian, and busy mom cooking for a family, I have always enjoyed canned foods at home. My favorite go-to’s that I always keep on hand include canned beans (vegan protein in an instant), canned pasta sauce (my girls love), canned green beans (childhood comfort food), whole canned tomatoes, canned coconut milk, canned tuna for lunch, and canned water chestnuts for lettuce wraps.

This post is sponsored by Cans Get You Cooking and was written 100% by me.

Recently I was invited to attend a culinary workshop in NYC hosted by Cans Get You Cooking, a campaign affiliated with the Can Manufacturers Institute. We heard from a registered dietitian nutritionist, a chef, and a canned food expert, who pointed out some really fascinating highlights about canned foods. These were my biggest takeaways:

1. Kids and adults who eat more canned foods get more essential nutrients. And people who eat canned fruits and vegetables get less saturated fat and more potassium, choline, and fiber—three nutrients where Americans fall way short in meeting their needs. According to the Centers for Disease Control and Prevention, canned foods are not one of the top ten sources of sodium in the diet.
2. The nutrition in canned foods is on par with fresh, according to studies from UC-Davis. Almost all canned foods are cooked directly in the can, resulting in the minerals generally staying in the can. All amino acids (building blocks for protein in the body) increase in canned foods. Folate, a B-vitamin critical during pregnancy, becomes ten times more bioavailable (absorbable in the body). Carotenoids and lycopene (important phytonutrients) increase. Sure, you may lose a little bit of fiber in fruit, but ask yourself: if you weren’t eating a convenient canned food, what would you be eating in its place?

According to a survey of 1,000 moms with kids in the household, nearly half (49%) run out of fresh food by Wednesday or Thursday and slightly more than half (61%) frequently order takeout because they don’t have the ingredients on hand to make dinner. Fortunately, a well-stocked pantry filled with canned foods, like canned beans or tuna, can help to ensure a healthy meal is at the ready at all times.

3. Canned fruits and vegetables are harvested at the peak of ripeness and canned within only four hours, sealing in their nutrition and flavor. The canning facilities are near the fields, making it easier to do that. Canned foods are nutritious and delicious. Not something to feel guilty about. Take it from me—a chef, dietitian and mom. Cooking everything fresh and from scratch can take a lot of time, so let canned foods do the work for you. Hello, fully ripe, peeled and cooked whole tomatoes and washed, butchered, sliced pineapple! And hello, you having more time with your family or more time to exercise, read, hang with girlfriends, or take a nap!

This my real-life cantry filled with all of my go-tos.

I tend to use the most canned foods in the fall and winter, when the availability of fresh U.S—grown produce wanes. That’s when I especially like to stock up on soup and canned fruit.

Still not sure? Just read the label. Canned fruits and vegetables often contain just one, two, or three very simple ingredients.

4. Canned foods can save you from throwing out fresh produce you didn’t get around to using. Every year, most Americans throw away 15-20% of the fresh fruits and vegetables that they purchase. That is a lot of money. Fresh produce doesn’t always come cheap, so if you’re throwing it away, you are also throwing away money. With canned foods, there is no food waste. You open up the can right before mealtime and it gets eaten. Can sizes are just right for individuals and families and most recipes are designed around these sizes.

5. About 90% of the steel used in canned foods is recycled over and over and is still used in canned foods today.This resource does a great job of explaining the process.

Onto the recipe!

Peaches and Cream: Canned Peaches Recipe Using Sweetened Condensed Milk

During the event, we competed in a friendly cooking challenge, where each team of registered dietitians received a basket of food (fresh and canned ingredients).

We were tasked with using the ingredients in our basket, including at least two canned items, to create a delicious recipe.

My basket included canned peaches and canned evaporated milk, so my teammate Jodi Danen and I created this Peaches and Cream recipe. I must say, I still keep hearing rave reviews about this dish from my RD blogger friends in attendance, who were amazed at the dessert we created with canned peaches and just seven other ingredients.

For more easy, delish and nutrish recipes, visit Cansgetyoucooking.com.

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Peaches and Cream

By Michelle Dudash, Chef and Registered Dietitian Nutritionist Published: October 24, 2018

• Yield: servings (4 Servings)
• Prep: 10 mins
• Cook: 20 mins
• Ready In: 30 mins

Try this delicious, light dessert made with condensed milk and canned peaches.

Ingredients

• 2 (16-ounce) cans sliced peaches, drained reserving 2 tablespoons juice
• 2 tablespoons honey or more to taste, plus additional for the glass
• 2 slices fresh gingerroot (or use 1/2 teaspoon ground)
• 1 cinnamon stick
• 16 ounces ricotta cheese
• 1/3 cup canned sweetened condensed milk
• 1/8 teaspoon ground nutmeg (freshly ground for the best taste)
• 1/4 teaspoon grated lemon zest
• 1/4 cup pistachios, crushed for garnishing rim
• 2 tablespoons brown sugar for garnishing rim

Instructions

1. In a medium sauce pan, heat peaches and reserved juice, honey, ginger, and cinnamon until it comes to a gentle simmer. Cook to blend the flavors and thicken the juice, about 15 minutes.
   
2. In a medium bowl, mix ricotta, sweetened condensed milk, nutmeg, and lemon zest.
   
3. Pour a couple tablespoons of honey on a small plate. Lightly dip the rim of a martini glass into the honey to get a thin layer. Put the pistachios and brown sugar on a plate. Dip the honey-rimmed glass into the pistachios. Add the peaches to the glass. Drizzle with ricotta. Sprinkle with additional pistachios.
   

• Cuisine: American
• Course: Dessert
• Skill Level: Easy