Buying canned goods in bulk may seem a slightly paranoid, Doomsday Prepper-esque endeavor, but a well-stocked cupboard can be a healthy eaters’ best friend—as long as you’re choosing the right stuff. Many canned goods are notorious salt-bombs, which not only cause unflattering bloating but also high blood pressure, and other nonperishables contain trans fats or questionable—and often unpronounceable—preservatives.

With a little shopping guidance and these recipes from Anthony Stewart, head chef at the Pritikin Longevity Center in Miami, FL, however, you can whip up a healthy, low-sodium lunch or dinner in no time by tossing together a few ingredients you’re almost guaranteed to have on hand.

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