‘To can or not to can’…that’s what Hamlet should have been asking. But I won’t dare rewrite Shakespeare, instead, I will ask whether canned food should have a place in your healthy gourmet kitchen.
I am working with the California Cling Peach Board, so I wanted to figure out their health benefits. I already know that I love peaches, and waiting 11 months for my fix isn’t fun, so in the winter months, I find myself turning to the canned variety.
Here is what I discovered: canned peaches (which are picked ripe, at their peak) deliver a promising amount of nutrients that are actually enhanced by the canning process. Vitamin A, folate, lycopene and some anti-oxidants are made more bioavailable by the heating and canning process. But the truly impressive nutrient is Vitamin E.
Vitamin E is a fat soluble anti-inflammatory, anti-aging nutrient that is usually associated with nuts and seeds. And while those little bites are great for you, a small handful is all you can eat each day because of their caloric punch. Fruit sources, on the other hand, can be layered in without worry and consumed in satisfyingly high amounts.
There is even research to support that the canning process actually enhances the eye-protecting nutrients of leutin and zeaxanthan, as well as lycopene.
Some of the other cans that I always have on hand include:
- evaporated milk for coffee, hot chocolate and smoothies. It has all the creaminess and twice the calcium and protein but none of the fat found in cream.
- Low sodium chicken broth for quick soups.
- Refried beans for quick burritos or nachos.
- Clams for stirring into pasta with garlic and parmesan cheese
February was National Canned Food Month and March is Nutrition Month, and I see no reason why the two can’t get along.
Curried Peach Pork Tenderloin
This is one of those mildly curried dishes that takes no time to prepare and is a family-friendly quickie.
Makes 4 servings
Takes: 30 minutes
Recipe developed by Theresa Albert
You’ll Need
- 1 pork tenderloin (1.5 pounds) cut into 4 equal pieces
- 1 Tbsp curry powder
- 1 tsp chili powder
- 2 cloves garlic, minced and divided
- 1 Tbsp extra virgin olive oil
- 1 can clingstone peach slices, juice reserved
- 1 cup sweet white wine
- ½ cup apple cider vinegar
- Pea shoots for garnish, optional
Prep and Cook
- Combine curry and chili powders, one clove of garlic and olive oil in a large freezer bag. Add pork tenderloin and rub spice mixture into meat. Set aside on counter for a few minutes, or place in fridge to marinate for up to 24 hours.
- In a small pot combine juice from clingstone peaches (but set aside peaches themselves until later), wine, vinegar and remaining garlic. Bring to a boil and simmer for 10’20 minutes to reduce into a sauce. Stir in peaches and reduce heat to keep warm until pork is cooked.
- Empty pork into a casserole dish and bake at 400F for 20 minutes or until cooked through. Add the peach sauce and cook for 5-10 more minutes. Garnish with pea shoots or other herb greens.
Tagged under: peaches,superfood,canned peaches,canned fruit,vitamin E,Vitamin A,folate,winter fruit,stone fruit
Category: food-news
