{"id":864065,"date":"2026-08-22T06:22:14","date_gmt":"2026-08-22T06:22:14","guid":{"rendered":"https:\/\/www.newsbeep.com\/au\/864065\/"},"modified":"2026-08-22T06:22:14","modified_gmt":"2026-08-22T06:22:14","slug":"can-canned-food-be-healthy","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/au\/864065\/","title":{"rendered":"Can canned food be healthy?"},"content":{"rendered":"

SINGAPORE \u2013 Salty, processed and stale. Canned food, often characterised as a necessary evil redeemed only by its convenience, is not exactly feted for its nutritional qualities.\u00a0<\/p>\n

But a group of hospitality students from the Institute of Technical Education (ITE) College West is trying to challenge that assumption.<\/p>\n

Twelve of them took part in a cooking competition in May, in which they were tasked with designing balanced, budget-friendly meals that incorporated heart-healthy canned ingredients.\u00a0<\/p>\n

Each culinary student was paired with a pastry student to produce a main course and plated dessert. They also received support from the Singapore Heart Foundation (SHF), which co-organised this competition.\u00a0<\/p>\n

Lim Kiat, senior nutritionist at SHF, says: \u201cAt the start, we provided them with guidance in terms of what a balanced meal could look like. We also shared with them how to identify and shortlist healthier canned food.\u201d<\/p>\n

Here are some of his tips: Look for the Healthier Choice Symbol and compare similar products to find out which brands are lower in sodium, sugar and saturated fats. Products with a shorter ingredient list and more recognisable components are likely less processed.\u00a0<\/p>\n

Contrary to popular belief, some canned foods supply essential nutrients. Canned tuna, for example, is a convenient way to add more omega-3 to your diet, while canned chickpeas and kidney beans are good sources of fibre and protein.\u00a0<\/p>\n

\u201cI think what is important for us to recognise is that not all canned foods are the same,\u201d he stresses.\u00a0<\/p>\n

The first prize went to 18-year-old duo Nur Iman Sulaiman and Yeo Kiat, who are both in the second year of their Higher Nitec courses.<\/p>\n

Yeo, who studies culinary arts, won the judges over with his shrimp and corn cappelletti with clam broth. Meanwhile, Iman, a pastry and baking student, impressed with her olive oil cake with poached peach yogurt cream and pistachio oat crumble.\u00a0<\/p>\n

\u201cWe selected canned corn and mushrooms because they are nutritious, affordable and widely available,\u201d says Yeo. \u201cCanned corn adds natural sweetness, colour and fibre, while canned mushrooms provide a savoury flavour and satisfying texture. These ingredients also have a long shelf life, making them practical for households while still allowing us to create a balanced and flavourful dish.\u201d\u00a0<\/p>\n

\"Yeo<\/p>\n

Student Yeo Kiat won the judges over with his shrimp and corn cappelletti with clam broth.<\/p>\n

PHOTO: ITE COLLEGE WEST<\/p>\n

Iman says her recipe was inspired by her favourite Peach Oolong Milk Tea drink from milk tea brand Chagee, and calls the research and development process tedious and stressful.<\/p>\n

\u201cMy first attempt didn\u2019t go as planned as most of the components didn\u2019t turn out the way I had expected. I had to troubleshoot each element, make several adjustments and test the recipe multiple times before I was finally satisfied with the final result.\u201d\u00a0<\/p>\n

Both students used AI to help them brainstorm ideas, and refined the recipes through rounds of testing and feedback.\u00a0<\/p>\n

Here are the winning recipes, along with a bonus dish: glazed chicken tacos by 19-year-old Thivya Tarani Ramesh, a Higher Nitec in Culinary Arts student.<\/p>\n

Olive oil cake with poached peach yogurt cream and pistachio oat crumble\"\"<\/p>\n

PHOTO: ITE COLLEGE WEST<\/p>\n

Ingredients<\/p>\n

For the cake<\/p>\n

60g yogurt\u00a0<\/p>\n

120g soya milk<\/p>\n

24.4g lemon juice\u00a0<\/p>\n

3.5g lemon zest\u00a0<\/p>\n

100g monk fruit sugar\u00a0<\/p>\n

135g cake flour\u00a0<\/p>\n

3g baking powder\u00a0<\/p>\n

1g baking soda<\/p>\n

2g salt\u00a0<\/p>\n

90g olive oil<\/p>\n

For the peaches<\/p>\n

450g canned peaches, rinsed and halved\u00a0<\/p>\n

300ml black tea\u00a0<\/p>\n

21g honey\u00a0<\/p>\n

2g vanilla essence\u00a0<\/p>\n

For the yogurt cream<\/p>\n

150g Greek yogurt\u00a0<\/p>\n

20g oat milk\u00a0<\/p>\n

10g honey\u00a0<\/p>\n

2g vanilla essence<\/p>\n

For the pistachio oat crumble<\/p>\n

21g pistachios, chopped\u00a0<\/p>\n

18g oats\u00a0<\/p>\n

5g olive oil<\/p>\n

7g honey\u00a0<\/p>\n

For the agar jelly\u00a0<\/p>\n

6g of honey<\/p>\n

155g black tea<\/p>\n

1.5g agar-agar powder<\/p>\n

1.3g gelatine<\/p>\n

Method<\/p>\n

To make the olive oil cake, pre-heat oven to 170 deg C.<\/p>\n

Whisk yogurt, soya milk, lemon juice and lemon zest together.<\/p>\n

In another bowl, mix monk fruit sugar, cake flour, baking powder, baking soda and salt.<\/p>\n

Add wet ingredients and olive oil. Mix until smooth.<\/p>\n

Pour into a 15cm round cake tin and bake for 18 to 22 minutes until golden.<\/p>\n

In the meantime, simmer peaches in tea and honey with vanilla essence. Poach gently, then let cool slightly in syrup.<\/p>\n

For the cream, mix Greek yogurt with oat milk, honey and vanilla essence. Chill for an hour.<\/p>\n

Toast pistachios and oats at 180 deg C for five minutes until golden.<\/p>\n

Add olive oil and honey. Bake at 180 deg C for five minutes until crisp and fragrant.<\/p>\n

To make the jelly, mix honey, tea, agar-agar powder and gelatine.<\/p>\n

Heat until dissolved, then pour into moulds and chill until set.<\/p>\n

To assemble, place the cake on a plate. Place the poached peach on the cake and cover with jelly. Pipe yogurt cream onto plate next to the cake. Sprinkle pistachio oat crumble over cake.<\/p>\n

Makes one cake\u00a0<\/p>\n

Shrimp and corn cappelletti with clam broth\u00a0\"\"<\/p>\n

PHOTO: ITE COLLEGE WEST<\/p>\n

Ingredients<\/p>\n

For the pasta dough\u00a0<\/p>\n

100g Farina 00 flour\u00a0<\/p>\n

40g egg\u00a0<\/p>\n

15g canned tomato paste\u00a0<\/p>\n

For the shrimp and corn filling\u00a0<\/p>\n

150g shrimps\u00a0<\/p>\n

15g egg white\u00a0<\/p>\n

30g whipping cream, chilled<\/p>\n

2g olive oil<\/p>\n

30g canned cannellini beans, drained and mashed\u00a0<\/p>\n

20g canned button mushrooms, diced\u00a0<\/p>\n

10g canned corn, strained<\/p>\n

3g chives, chopped\u00a0<\/p>\n

1g lemon zest\u00a0<\/p>\n

A pinch of ground black pepper\u00a0<\/p>\n

2g coriander stems, sliced\u00a0<\/p>\n

For the clam broth\u00a0<\/p>\n

4g olive oil\u00a0<\/p>\n

1 clove of garlic, sliced\u00a0<\/p>\n

12 clams\u00a0<\/p>\n

150ml low-sodium chicken stock\u00a0<\/p>\n

6 cherry tomatoes, halved\u00a0<\/p>\n

3 pieces green zucchini, blanched and shaped into 10mm pearls\u00a0<\/p>\n

3 pieces yellow zucchini, blanched and shaped into 10mm pearls\u00a0<\/p>\n

4 straw mushrooms<\/p>\n

Salt and ground black pepper\u00a0to taste<\/p>\n

Method<\/p>\n

Making the pasta dough\u00a0<\/p>\n

Place the flour on a clean work surface and form it into a mound. Create a well in the centre.<\/p>\n

Combine the egg and tomato paste in a small bowl and whisk until smooth and evenly mixed.<\/p>\n

Pour the egg and tomato mixture into the centre of the flour well. Using a fork, gradually incorporate the flour into the mixture, working from the inside outwards until a shaggy dough forms.<\/p>\n

When it is firm enough to knead, begin kneading the dough.<\/p>\n

Knead the dough for eight to 10 minutes until smooth and elastic. If the dough feels dry, add a few drops of water. If it is too sticky, dust lightly with flour.<\/p>\n

Wrap the dough tightly in cling film and allow it to rest at room temperature for at least 30 minutes.<\/p>\n

Divide the dough into smaller portions. Using a pasta machine set at the widest setting, pass the dough through the rollers several times, folding it into thirds after each pass.<\/p>\n

Gradually reduce the roller setting one notch at a time until the pasta sheet reaches about 1mm to 1\u00bdmm thickness.<\/p>\n

Lightly dust the pasta sheets with flour and cover with a clean cloth until ready to use.<\/p>\n

Making the shrimp and corn filling<\/p>\n

Cut the shrimps into small pieces and place them in the freezer for 10 to 15 minutes until very cold but not frozen.<\/p>\n

Transfer the chilled shrimps to a food processor and pulse until a coarse paste forms.<\/p>\n

Add egg white and continue processing until incorporated.<\/p>\n

With the machine running, gradually add the chilled whipping cream and olive oil. Blend until a smooth and cohesive mixture is achieved.<\/p>\n

Transfer the mixture to a bowl and fold in the beans, button mushrooms, corn, chives, lemon zest, black pepper and coriander stems.<\/p>\n

Cover and refrigerate for at least 30 minutes before using.<\/p>\n

Transfer the mixture into a piping bag for easy filling of the cappelletti.<\/p>\n

Making the shrimp and corn cappelletti\u00a0<\/p>\n

Lay the pasta sheet on a lightly floured work surface. Cut out six rounds with a 75mm cutter.<\/p>\n

Pipe a small amount of shrimp and corn filling into the centre of each circle.<\/p>\n

Lightly dab water around the edges of the pasta to help seal it.<\/p>\n

Fold the pasta over to form a semicircle, pressing firmly to seal while removing any trapped air.<\/p>\n

Bring the two corners together around your finger and pinch gently to create the traditional cappelletti shape.<\/p>\n

Bring a large pot of water to a boil, adding salt once it reaches a rolling boil. Cook the cappelletti for 1\u00bd to two minutes, until it floats to the surface.<\/p>\n

Drain well and toss lightly with a small amount of olive oil to prevent sticking.<\/p>\n

Making the clam broth<\/p>\n

Heat a saucepot over medium heat and drizzle with half the amount of olive oil. Sweat the garlic until fragrant, being careful not to let it brown.<\/p>\n

Add the clams and toss for a minute, then deglaze with some chicken stock.<\/p>\n

Pour in the chicken stock and cover the pot. Cook until the clams have opened, then remove the clams to avoid overcooking.<\/p>\n

Add the cherry tomatoes, zucchini and mushrooms to the broth and let it simmer for about a minute.<\/p>\n

Return the clams to the broth.<\/p>\n

Season with salt and freshly ground black pepper to taste.<\/p>\n

Assembling the dish<\/p>\n

Arrange three cappelletti in a bowl. Spoon clams and vegetables around the pasta. Ladle clam broth into bowl.<\/p>\n

Finish with a drizzle of extra virgin olive oil.<\/p>\n

Makes two portions\u00a0<\/p>\n

Glazed chicken tacos\"\"<\/p>\n

PHOTO: ITE COLLEGE WEST<\/p>\n

Ingredients<\/p>\n

6 whole-wheat tortillas\u00a0<\/p>\n

For the chicken<\/p>\n

180g skinless chicken breasts, cut into cubes\u00a0<\/p>\n

6g low-sodium soya sauce\u00a0<\/p>\n

8g lime juice<\/p>\n

5g honey\u00a0<\/p>\n

1g garlic, minced\u00a0<\/p>\n

1g of ginger, grated<\/p>\n

1g sesame oil<\/p>\n

2g rice vinegar\u00a0<\/p>\n

A pinch of black pepper<\/p>\n

10g canned corn, strained<\/p>\n

2g olive oil\u00a0<\/p>\n

For the yogurt dressing<\/p>\n

60g avocado<\/p>\n

20g low-fat Greek yogurt<\/p>\n

8g lime juice<\/p>\n

2g fresh cilantro, chopped\u00a0<\/p>\n

For the pomegranate citrus salsa<\/p>\n

30g pomegranate seeds<\/p>\n

40g grapefruit, cubed<\/p>\n

40g orange, cubed<\/p>\n

10g shallots, finely chopped\u00a0<\/p>\n

2g red chilli, finely chopped\u00a0<\/p>\n

2g coriander, finely chopped\u00a0<\/p>\n

Salt and pepper to taste<\/p>\n

5g olive oil<\/p>\n

For the pico de gallo<\/p>\n

40g canned tomatoes, chopped<\/p>\n

10g red onion, diced\u00a0<\/p>\n

15g canned kidney beans<\/p>\n

5g lime juice\u00a0<\/p>\n

2g fresh cilantro, chopped\u00a0<\/p>\n

A pinch of black pepper\u00a0<\/p>\n

Method<\/p>\n

Preparing the chicken<\/p>\n

In a mixing bowl, combine the soya sauce, lime juice, honey, minced garlic, grated ginger, sesame oil, rice vinegar and black pepper. Mix well until the honey is fully dissolved.<\/p>\n

Add the chicken to the marinade and toss thoroughly to ensure all pieces are evenly coated.<\/p>\n

Cover the bowl with cling film and marinate in the refrigerator for 20 to 30 minutes to allow the flavours to penetrate the chicken.<\/p>\n

Remove the chicken from the refrigerator five to 10 minutes before cooking. Drain off any excess marinade if necessary.<\/p>\n

Heat a saute pan over medium-high heat and add olive oil to the pan.<\/p>\n

Once the oil is hot, add the marinated chicken in a single layer. Avoid overcrowding the pan to ensure even browning.<\/p>\n

Saute the chicken for four to six minutes, stirring occasionally until it is golden brown on the outside and fully cooked through. The internal temperature should reach 75 deg C.<\/p>\n

Add the corn kernels to the pan and toss gently with the chicken. Continue cooking for one to two minutes until the corn is heated through and lightly caramelised.<\/p>\n

Remove from the heat and allow the chicken to rest.<\/p>\n

Making the yogurt dressing<\/p>\n

Cut the avocado in half lengthwise and remove the seed. Scoop out the flesh and cut it into small cubes.<\/p>\n

Place the diced avocado into a blender along with the yogurt, lime juice and cilantro.<\/p>\n

Blend on medium speed until the mixture is smooth, creamy and free of lumps.<\/p>\n

Transfer the avocado yogurt to a bowl or container. Cover and refrigerate until ready to use. Serve chilled for the best flavour and texture.<\/p>\n

Making the pomegranate citrus salsa<\/p>\n

Place the pomegranate seeds, grapefruit cubes and orange cubes into a mixing bowl. Add the shallots, chilli and coriander.<\/p>\n

Drizzle the olive oil over the salsa and season lightly with freshly ground black pepper. If desired, add a small pinch of salt to enhance the flavours.<\/p>\n

Gently toss all the ingredients together using a spoon, taking care not to break up the citrus segments.<\/p>\n

Taste and adjust the seasoning as required. For additional brightness, add a small squeeze of fresh lime juice.<\/p>\n

Cover and refrigerate for 10 to 15 minutes before serving to allow the flavours to develop. Stir gently before serving and drain any excess liquid if necessary.<\/p>\n

Making the pico de gallo<\/p>\n

Combine chopped tomatoes, red onion, rinsed kidney beans and cilantro in a bowl.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0<\/p>\n

Add lime juice and black pepper.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0<\/p>\n

Mix gently and set aside.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0<\/p>\n

Cover and refrigerate for 10 to 15 minutes before serving to allow the flavours to develop.<\/p>\n

Assembling the tacos<\/p>\n

Warm the tortillas in a dry pan on medium heat for 10 to 15 seconds, or until soft and pliable.<\/p>\n

Gently fold each tortilla into a taco shell shape and place on a taco holder.<\/p>\n

Fill each taco shell with an even portion of the sauteed marinated chicken and corn mixture.<\/p>\n

Top the chicken with a spoonful of pico de gallo, distributing it evenly across the filling.<\/p>\n

Transfer the avocado yogurt into a piping bag and pipe small dots or a light zigzag pattern over the pico de gallo.<\/p>\n

Finish by spooning a small amount of the pomegranate citrus salsa over the top of each taco.<\/p>\n

Garnish with additional coriander leaves, lime wedges or pomegranate seeds if desired. Serve immediately.<\/p>\n

Makes six tacos<\/p>\n","protected":false},"excerpt":{"rendered":"SINGAPORE \u2013 Salty, processed and stale. Canned food, often characterised as a necessary evil redeemed only by its…\n","protected":false},"author":2,"featured_media":864066,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36],"tags":[64,63,137,532],"class_list":["post-864065","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutrition","tag-au","tag-australia","tag-health","tag-nutrition"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts\/864065","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/comments?post=864065"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts\/864065\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/media\/864066"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/media?parent=864065"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/categories?post=864065"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/tags?post=864065"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}