Canned Pantry Ingredients

By Nmami Agarwal     07-Jun 2018

Canned Pantry Ingredients

How often do you come back from work to find empty bottles and cans rattling in protest and your stomach growling with hunger? In these situations consider pantry the lifeboat to your sinking ship. Consider this a chance to stock up your pantry to be safe from splurging on expensive high-calorie food or even worse, having nothing to eat at all. So, brace yourselves to stock up your pantry with the healthiest and the most delicious of home-preserved foods which not only help you muster up yourself a delicious meal but also provide you with your daily dose of nutrition.


These tiny pickled flower buds, although underutilized in kitchen, provide a large burst of flavour despite their relatively small size.Capers are small, plump and dark green in colour. They are a low-calorie addition to the meal. Usually stored in an acidic or salty medium, capers add salty and sour flavours to the recipe somewhat like vinegar, so it is advised to use them judiciously. Capers are rich in antioxidants such as rutin and quercetin which are known for its anti-bacterial and anti-inflammatory properties. Capers are best served with a classic French dish, tomatoes and herbs, different varieties of bread, pasta, soups and sometimes as garnish too. Being intense in flavour, a small number of capers go a long way. One can easily store capers in the refrigerator for approximately a year.


Chipotle in adobo is basically smoked and dried jalapeno pepper which is further rehydrated and canned to marinate in a tangy puree of tomato, vinegar and garlic, containing a lot of heat. It is usually a must-have for every famous chef due to its spicy jolt of flavor, therefore, a little goes a long way. Chipotles tend to be piquant so removing the seeds will help in reducing its flame. This sauce can be used in vegetable marinades, soups, dressings, etc. There is no wrong way of using this sauce. Chipotle in adobo sauce majorly consists of carbohydrates. Other nutrients found are vitamin C & A. This sauce can be stored for two months in the refrigerator when made at home.


Amongst non-dairy kinds of milk, coconut milk has proven to be the healthiest one. It’s creamy texture and sweetness earns it the fame of being a versatile liquid used in many sauces and base for quite a few dishes too. It is also called "miracle liquid" as its nutrition content offers exceptional prevention against diseases and builds up body’s immune defenses. Coconut milk is considered as an absolute favourite pantry staple as it spreads luxury and richness to everything it touches. Furthermore, it enhances stews, curries, soups and an endless array of sweet treats. Rich in lauric acid – fats, it decreases the risk of not only minor diseases but also heart attacks. Coconut milk is known to be rich in fats, called lauric acid which not only decreases the attacks of potential heart diseases. We can store coconut milk easily in the refrigerator for four to six weeks.

It is one of the most favourable products to be stored in pantry, especially during summers. This category is quite broad given the wide range of tomatoes. Crushed and canned tomatoes are a concoction of zesty flavour combined with the fresh fruitiness of tomatoes which makes an ideal base
for many sauces, pasta, salsa sauce and can be used in almost every recipe. Storage of canned crushed tomatoes is quite helpful especially during the scarcity of desirable summer tomatoes. Canned tomatoes are packed with vitamin C and fibre while being low on calories. Canned tomatoes are an excellent source of the antioxidantlycopene, and is known to help lower the risk of prostate cancer, heart disease, as well as macular degeneration (poor eyesight as you get older). It has a long life of 18 months when preserved well in the pantry.

Olives are universally loved and it’s no secret. Olives have a dense, bitter taste which when served with garlic bread, cheese, bell peppers, pizzas etc, throw your taste buds into a luscious frenzy of flavours. Canned olives are not limited to any certain type of olives but all kinds instead.
A staple of Mediterranean cuisine, olives provide essential nutrients and fats required in the daily diet. Not only is it anti-inflammatory, but nourish and hydrate skin and hair. Olive’s lasing shell life reduce spoilage and offers an economical way to incorporate into your daily life. Olives provide a substantial amount of iron and carbohydrates without expanding your waistline. Olives have an excellent shelf life for about a year and then it starts to get sour.

For the longest time, pickles have been an essential side product to many cuisines. Its vinegary taste coupled with dishes have been desired by many. Pickles are a great addition to salads and Indian cuisine and taste exemplary with sweet bread. They are also a perfect addition to burgers.
The list doesn’t end here, the water in which the pickles are drained can also be used to add zest in many dishes. Pickles provide ample of health benefits such as – supply of essential vitamins, minerals, and antioxidants, which assists with diabetes control, improved digestion, liver protection, a supply of probiotics, and ability to heal ulcers. We can store pickles in the refrigerator for one to two years, depending on the ingredients used.

Vegetable broth is a reduced contrivance of various vegetables and herbs which is usually the foundation of many meals. It can be made from scraps of any vegetable. Vegetable broth is a powerhouse of calcium, potassium, and minerals which have proven to heal stomach lining. It is used to build many sauces, soups, gravies, soups, and pasta. Vegetable broth can be consumed as a soup too during winters and not squander on calories as it is
low in calories. A tasty vegetable broth will either make or break the recipe as it blends the earthy tones of vegetables used in the dish to bring out a new taste altogether. Vegetable broth can be refrigerated for four to five days and can be frozen for as long as six months.

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Nmami Life - Diet & Nutrition
Recipe Alert
Beets have a lovely colour, taste and texture. But beets aren’t supposed to be smoked like eggplant. You need to boil them up before smoking, else they’re going to take forever in preparation. Here is our quick and easy guide for best smoked beets recipe

Nutritional Benefits

Beetroot provides you with fibre, iron, potassium, folate and Vitamin C which is good for skin and further act as an antioxidant. It can improve exercise performance, lower blood pressure and serve as a low calorie food. It can also improve digestion and help in weight management. Thyme is a Mediterranean herb and has been traditionally used to cure diarrhoea, stomach ache and sore throat.


2 small beets

Few sprigs of thyme

1 teaspoon olive oil

1 teaspoon lemon zest

Salt- as per taste

Calorie = 112 kcal
Protein = 2.8 grams
Carbohydrates = 14.8 grams
Fat = 4.7 grams
Recommended for- High Blood Pressure and Digestion
Course- Evening Snack


Cut beets into thin slices

Put them in a saucepan, with some water. Boil until tender

Next, light your charcoal or barbecue fire

Take a large piece of foil and lay the beets in them. Brush a little olive oil and top with thyme and lemon zest.

Fold the foil and twist the ends together. Punch small holes in the foil with the help of a knife or fork.

Leave it to cook for 15-20 minutes.

Once cooked, allow it to cool and then discard the charred skin.

Toss with salt and pepper, and serve.

Over to you

Beetroot is a wonder vegetable with goodness of many nutrients. Smokey beets give the dish a distinctive taste along with the flavourful thyme herb. Do try it out!
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Nmami Life - Diet & Nutrition
Myth of the Day
Your safe bet- consult a nutritionist!
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