How to make a delicious, healthy meal from canned food or leftovers

Thursday, 20 September 2018
How to make a delicious, healthy meal from canned food or leftovers

We’re talking canned goods and leftovers today. I love the convenience of canned goods, and also the ability to use ingredients that you have in storage and might have to throw out otherwise. I also hate wasting perfectly good leftovers, and lets be honest, we all do it from time to time.

If you think you can’t serve up quality, nutritious, homemade meals from canned goods and leftovers, this recipe is here to prove that you’re wrong!

Kids young and old love eating with their fingers - serve these on their own or with some BBQ’d Cajun spiced chicken . These are easy to mix up with different ingredient combinations depending on what you have in your cupboard or what you've eaten the night before.

These little bites are such a great idea, my family would go crazy for them!

Tasty mexican tart

Ingredients (this can be changed depending on what you have)

  • 1 bunch coriander leaves
  • 1 can pinto beans, rinsed well and drained. You can swap the beans out for red kidney beans if you prefer or if you can't find pinto beans.
  • 1 can sweet corn, rinsed and drained
  • 1/2 cup salsa and add ½ a teaspoon of Cajun spice mix to the salsa
    (Dietitian Tracey's health tip: "Look for a salsa with less than 400mg of sodium per 100g.").
  • 3 plum tomatoes , diced
  • Salt and pepper to taste (Dietitian Tracey's tip: "you don't need to add salt because the cheese is fairly salty").
  • 6 (8-inch) wholemeal flour tortillas
  • 1 1/2 cups of grated tasty cheese
  • 5 spring onions finely chopped in place of the scallions (or an ‘or’ in the recipe )

See the video recipe instructions here (keep in mind that the recipe on this page is slightly different): Cooking instructions video

Cooking instructions

1. Preheat oven to 210 degrees celcius. Lightly coat a 12-cup muffin tin with non-stick cooking spray.

2. In a medium frying pan, heat the beans, corn, and salsa over medium-high until warmed through. Remove from heat and stir in the tomatoes.

3. Season with spices and pepper to taste and then set aside.

Healthy banana date and chia biscuits Inspiro-408813-edited

Place tortillas on a cutting board; using a 3-inch (7.6 cm) cookie cutter or the bottom of a muffin tray, press firmly enough in a rocking motion to cut through the tortillas.

5. With your fingers, press a tortilla circle into each muffin tin (it should be snug.) Fill each tortilla with a heaping tablespoon of the bean mixture, sprinkled with a little cheese and spring onion.

6. Bake for 10 minutes, until tortillas are crispy and cheese has melted. After removing them from the oven, wait a minute and then remove from the cups with a small spatula or fork.

Serve immediately.

The basis for this recipe was taken from Bellyfull. The recipe has been changed by our dietitian Tracey to provide you with a healthy option that will taste just as great. You can see the original recipe here: But you can mix and match ingredients depending on what you have available.

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About Inspiro

Inspiro is a local, non-profit community health service that provides dental, dietetics / nutrition, podiatry, physiotherapy, speech therapy, occupational therapy, diabetes education, counselling, exercise physiology, social and family support services from our Lilydale, Belgrave and Healesville clinics and various community venues. 

We have dentists to look at your teeth, health professionals to help get you moving and active, health services for children and older people, support if you are living with ongoing illness, podiatrists to look at your feet, someone to talk to about your mental health, and many other services to help you reach your own health goals.

Salmon & sweet potato patties email-718179-edited

Inspiro Locations

INSPIRO LILYDALE: 17 Clarke St, Lilydale

INSPIRO BELGRAVE:  1616-1624 Burwood Highway, Belgrave

INSPIRO HEALESVILLE: 333 Maroondah Hwy, Healesville

To speak to a local Inspiro dietitian call 03 9028 0153