Weather in the UK is always unpredictable—heavy rain in the summer and heatwaves in the autumn remind us to be prepared for anything. The Government’s ‘Get prepared for emergencies’ guide advises that people should put together an emergency kit of items at home which includes non-perishable food such as canned food.
Unexpected emergencies, like power cuts or sudden flooding, can happen to any family, leaving households without electricity or access to fresh food. In 2020, a study by the Energy Networks Association revealed that power cuts affected 685,000 homes across the UK, and it’s estimated that one in six homes in England is at risk of flooding each year (The Environment Agency).
Even when these emergencies are short-lived, it’s essential to be prepared. Canned food is a fantastic staple to have on hand. It has a long shelf life, requires no refrigeration, and often needs little to no preparation. We do not recommend ‘eating direct from the can’; serve on a plate.
Packed full of nutrients, canned food can help you create a quick meal during these moments of uncertainty. Whether you’re eating from a single can or combining a few to make a family meal, we’ve got some great recipes to help you make the most of what’s in your cupboards.
Here are five essential food groups you should always have stocked:
Canned beans – Beans are high in protein, fibre and essential minerals like iron and magnesium. As they are canned, they can be eaten cold or heated. Canned beans provide a substantial and filling source of plant-based protein and fibre, which is especially good for gut health.
Cooking idea – Mixed bean chilli, A hearty campfire one pot meal, full of goodness, that should keep your whole family satisfied.
Some great canned beans on the market include:
- kidney beans
- black beans
- pinto beans
- chickpeas
- cannellini beans
- and of course, the UK’s favourite, baked beans.
Canned fish – Just like canned beans, canned fish is rich in protein. Fish provides omega-3 fatty acids, and various vitamins and minerals like vitamin D and selenium. Canned fish is ready to eat and requires no cooking, it is a great way to provide essential fats and protein for energy and muscle support.
Cooking idea – Tuna bean pasta, this recipe utilises both canned fish, vegetables, and beans to create a simple and easy dish in your times of need.
Top tier canned fish on the market include:
- tuna
- anchovies
- salmon
- sardines
- mackerel
- herring
- and crab to name a few.
Canned vegetables – Canned vegetables contain a variety of vitamins (like vitamin C and vitamin A), minerals, and dietary fibre. Canned vegetables can be served directly from the can or heated quickly; they are also a great way of getting your 5-a-day in for overall health.
Cooking idea – Chickpea, spinach and coconut curry This simple recipe can be made with a camping stove and uses five canned ingredients. It’s a quick and easy dish, perfect for when you need to whip up something fast with cupboard staples like canned chickpeas, coconut milk, and tomatoes. If you have them, you can also add canned spinach and potatoes to make the meal even heartier. Or a Jackfruit Jambalaya, this also requires a camping stove and uses 4 canned ingredients. A gorgeous hearty dish that will serve your whole family.
Top five canned vegetables include:
- spinach
- tomatoes
- sweetcorn
- peas
- carrots
Canned fruits – Canned fruits are also a great way to get your 5-a-day in, as they are ready to eat and packed in their own juices. They contain vitamins, minerals, and antioxidants. They offer a refreshing and nutritious snack, breakfast, dessert or side and could be served with canned custard for a pick me up!
Cooking idea – Coconut rice pudding with exotic fruits Want to satisfy your sweet tooth but fancy something with a twist? This coconut rice pudding accompanied by exotic fruit should do the trick.
Canned fruits to keep in your cupboards could include:
- peaches
- pears
- pineapple
- cherries
- raspberries
- mango
Canned soup – Nothing beats a warm can of soup! Canned soup provides a mix of vegetables, beans, and sometimes meats. Rich in vitamins, minerals, and fibre, they offer a complete quick and easy meal option with balanced nutrition.
Cooking idea – Canned soup can be eaten cold or heated up on a camping stove or if you have access, a microwave.
Top canned soups include:
- tomato
- cream of Mushroom
- minestrone
- vegetables
- chicken
Unexpected emergencies can happen at any time, but by keeping canned foods on hand, you can ensure your family still has access to quick, easy, and most importantly, highly nutritious meals.
