Keeping a well-stocked emergency pantry is something I prioritize, and it’s a good idea for everyone. Today, people often give me the side-eye when I talk about canning and preserving, like I’m a wackadoo. But not that many years ago, having a larder full of canned and preserved foods was totally normal, and people would look at you askance if you didn’t have food laid away for lean times.
While I usually prefer fresh food, that’s not always an option during emergencies. Even though we grow a lot of our own produce, I still make sure to have plenty of canned goods on hand, both homemade and store-bought. These canned foods are a critical part of our emergency plans.
Canned foods are a reliable source of nourishment when fresh options are unavailable. Plus, for us, it’s a great way of making sure we don’t waste any of our harvest. When stocking up, focus on items that are affordable, have a long shelf life, and are packed with essential nutrients. This approach ensures your pantry is ready to keep you healthy and safe, no matter what happens.
Sweet Corn
Corn is a hit in our house, bringing a sweet, comforting flavor to meals with little effort. Its versatility and kid-friendly appeal make it a must-have for our emergency pantry. Corn is filling, thanks to its carbohydrate and fiber content. It’s also surprisingly nutritious, packed with manganese, phosphorus, magnesium, zinc, copper, and vitamins B5, B6, B9, B3, and potassium. Plus, it’s rich in antioxidants that promote good eye health.
Black Beans
Black beans are rich in protein, fiber, and vital nutrients such as iron, magnesium, and potassium. They’re a great way to add substance to your meals, whether you’re making soups, stews, or burritos. Their long shelf life and versatility make them a smart choice for any emergency food storage plan.
Sardines
Sardines are a powerhouse of nutrition, loaded with protein, Omega-3 fatty acids, calcium, and vitamin D. These small fish are versatile and can be enjoyed straight from the can or added to salads, pastas, and sandwiches. An added bonus is that sardines are lower in mercury compared to larger fish like tuna, making them a safer choice for regular consumption.
Green Beans
Green beans are a classic choice for canned food storage. Their nutritional benefits and ease of use make them a smart pick for anyone looking to maintain a balanced diet during uncertain times. Green beans are a good source of fiber and contain a variety of vitamins and minerals, including B5, C, A, K, B6, B3, B9, B1, and E, along with calcium, iron, magnesium, phosphorus, potassium, and zinc.
Tomatoes
Diced tomatoes are a go-to in my pantry, offering both nutrition and versatility in the kitchen. They’re perfect for everything from salsas to stews, making them a crucial ingredient in my emergency stash. The high levels of lycopene in tomatoes protect your cells and aid in cellular repair. They also provide potassium, vitamins B, E, C, and K, and folate.
Baked Beans
While dry beans are a pantry staple, the convenience and flavor of canned baked beans are hard to beat. They bring variety to your meals and are usually a family favorite. Baked beans are nutrient-dense, offering a solid source of protein and fiber. They also provide B vitamins, zinc, calcium, and iron, making them a great alternative when fresh meat isn’t available.
Ready-to-Eat Lentils
Canned lentils are an excellent source of plant-based protein, fiber, and essential minerals like iron and folate. They’re convenient because they don’t require soaking or long cooking times, making them perfect for a quick, hearty meal. Use them in soups, stews, or as a nutritious base for various dishes.
Tuna in Oil for Extra Energy
In an emergency, calories matter. I prefer tuna in oil over water-packed versions because it provides more energy, which is crucial during a crisis. Just be mindful of mercury levels and mix up your canned fish choices. Tuna is an excellent source of protein, Omega-3s, selenium, healthy fats, and vitamin D.
Handy Chunk Chicken Breast
Canned chicken breast is a pantry staple for us, easy to use in various dishes like buffalo chicken dip. Its convenience and adaptability make it a key item in our emergency supplies. This high-protein option is affordable, ready to eat, and also provides selenium, phosphorus, B6, and B3.
Chickpeas
Chickpeas are a nutritional powerhouse, loaded with protein, fiber, and essential minerals. They can quickly become a hearty meal with little preparation, making them a smart addition to your emergency stockpile. When meat is in short supply, chickpeas (and other beans) provide enough protein to be a sustainable food source, plus they offer fiber, vitamins C, D, and B6, and minerals like iron, calcium, and magnesium.
Chili with Beans
Chili is the ultimate comfort food for tough times. It’s rich and hearty, making it a popular choice that’s easy to find in canned form. Chili is high in protein, with beans adding fiber, and it’s packed with essential vitamins and minerals like iron, B vitamins, selenium, potassium, magnesium, and phosphorus.
Beef Stew
Beef stew in a can is a comforting base that you can easily customize with other ingredients. It’s a versatile option that adds variety to your emergency meals. Like roast beef, beef stew is high in protein and nutrients, plus it offers fiber and vitamins C, A, and K from the vegetables.
Canned Pineapple
Canned pineapple offers a refreshing burst of sweetness and is a good source of vitamins C and B6, as well as manganese. It’s perfect as a snack on its own, a tasty addition to salads, or a sweet component in savory dishes like stir-fries and curries.
Pumpkin
Canned pumpkin is more than just a pie ingredient. It’s rich in vitamins and fiber, making it a healthy addition to soups, bread, or even smoothies. Its long shelf life and nutritional benefits make it a valuable item for any emergency stockpile. Pumpkin is excellent for regulating digestion, helping with both constipation and loose stools. It’s packed with vitamins A, K, E, B2, B6, C, and minerals like iron, copper, magnesium, and potassium.
Peas
Peas offer a quick way to add protein, fiber, and essential vitamins to your meals. They’re easy to include in soups, stews, or as a side, helping you maintain a balanced diet during emergencies. Peas are great for bulking up meals and provide vitamins A, K, C, thiamine, folate, manganese, iron, and phosphorus.
Roast Beef
Canned roast beef offers a quick and easy protein source with minimal prep. It’s a convenient, ready-to-eat option that’s ideal for emergency situations. This high-protein food also provides B12, B3, and B6, as well as zinc, selenium, iron, and phosphorus.
Soup
Ready-to-eat canned soups can be incredibly convenient during an emergency. Look for options that are low in sodium and high in protein and fiber. These soups offer a quick, easy meal with minimal preparation and come in a variety of flavors to suit different tastes.
Coconut Milk
Canned coconut milk adds richness and flavor to a variety of dishes, from curries to soups. It’s also a great dairy-free option, providing healthy fats and calories essential during a crisis. Coconut milk offers hydration along with calcium, potassium, manganese, iron, and vitamin C.
Why I Don’t Include Spam
Spam is often recommended for emergency food storage due to its versatility and long shelf life. While that’s true, it’s also high in unhealthy fats and salt. There are better options that store just as well, like canned beef and chicken. Plus, I’m just not a fan. Sure, in an emergency, you’ll eat whatever’s available, but why not fill your pantry with nutritious foods that store well and taste good? So, no, you won’t find Spam in my emergency pantry. But everyone has their own preferences.
Tips for Storing and Using Canned Goods
Canned goods can last far beyond their expiration dates, especially when stored in a cool, dry place. However, it’s essential to check cans for any signs of bulging, leaking, or damage before using them. To keep your pantry organized and ensure that your stock remains fresh, use the FIFO method (First In, First Out). This means using the oldest items first and continually rotating your stock to prevent anything from going to waste.
