Healthy Eating From Canned Foods: Easy Lower Acid Pasta Sauce

Healthy Eating From Canned Foods: Easy Lower Acid Pasta Sauce

Fresh produce is generally best when cooking but not always. Some frozen foods, jarred or BPA free canned foods retain the fresh nutrients better than a “fresh” produce item that has travel long way to your produce section. Having a stocked freezer or pantry of fruits, veggies, and whole grains is a smart practice. This makes those crazy nights, tight budget times, and just need it simple- MUCH Easier.

Eat to Heal. From a Can.

Every heard that medicine is food? It’s true. Your diet feeds health or disease. For the most part. Being a holistic practitioner, I cannot ethically say food is every thing to your healthy. Your food relationship does play a major role in your health.

What health benefits do you get from this pasta sauce recipe?

  • Anti inflammatories from tomatoes, carrots, garlic, and herbs
  • Antioxidants such as lycopene
  • Rosemary is known to aid in mental function
  • Basil is known to help with digestive issues
  • Oregano is known to have antibacterial benefits
  • Nutrients with all recipe ingredients:
    • Vitamin C
    • Potassium
    • Folate
    • Vitamin K
    • Iron
    • Maganese
    • Vitamin A
    • Tryptophan
    • Calcium

What does this mean for your health?

You are literally eating your medicine that combats cancer, aging, and other degenerative diseases. These nutrients and anti-inflammatories benefit heart, gut, nervous system, immune system, and more. Much of the benefits are from the smallest ingredients. Herbs and garlic are small potent punches of medicine to your food relationship.

So where’s the food?

Download the recipe with both fresh version and completely canned food addition.

Done and next meal prep on deck!!!

Check in or subscribe for more holistic and practical health ideas. More canned and package food recipes/ideas coming!


Holistic Health Practitioner

How to Eat Healthy with Canned Food

How to Eat Healthy with Canned Food

Holistic nutrition will beat it into your head, “Fresh is best. Fresh is best. Fresh is best.” They’re not wrong. But… they’re not right either. What if fresh produce isn’t an option or not in the budget? You CAN eat healthy with canned and frozen foods!! It’s more than spaghetti. This is the start of some quick meal ideas with recipes in the coming future.

Photo by edwin josé vega ramos on

How to Eat Healthy with Packaged Foods.

  • Make sure any cans are BPA free whenever possible
  • Do not store canned foods in cans once opened
  • Aim for organic or non-gmo when possible
  • Get as close to the natural plant as possible. No added sauces or stuff, except spices.

Healthy Meal Ideas

  • Quick Stir Fry
    • 90 minute Jasmine rice or Brown rice packets with frozen stir fry vegetables
  • Quick Italian Sauce
    • Tomato sauce with cooked zucchini and mushrooms (fresh item alert!) over potato gnocchi or whole grain pasta
  • Simple Meat and Potatoes
    • Frozen sweet potato cooked with light butter added and cooked green beans in garlic and oregano. Can add fish or lean meat.
  • Sweet Potato Hash
    • Frozen sweet potatoes lightly fried in olive oil or baked with frozen (thaw first!) peppers and onions. Can add eggs or lean sausage.
  • Add frozen broccoli or lima beans cooked with any boxed pasta side.
  • Pizza Soup
    • Tomato soup with parmesan cheese and turkey pepperoni. Add frozen onions and peppers cooked, mushrooms, or ham.
  • Substitute meat for cooked mushrooms or cooked peas in any boxed meal.
  • Frozen broccoli and cauliflower cooked with alfredo sauce or pesto sauce.
  • Cooked portobellos (fresh food alert!) on a bun with sweet potato fries
Photo by Gustavo Fring on

Yes, fresh produce is better in many cases. However, it’s not impossible to eat healthy with with certain packaged foods. Stay tuned and subscribe for recipes canned, frozen, fresh, and all in between. As I cook during “stay at home” and not lose my mind, I will be posting meals during the weeks on my Facebook and Instagram.


Holistic Health Practitioner