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This was only half of the cans from my pantry!

This was only half of the cans from my pantry!

If you’ve been following my video episodes, then you’ll know that I’m digging into my canned and frozen food collection lately.  I prefer to use fresh foods when possible, for their higher flavor and nutrients.

Sometimes, I just have a myriad of excuses why I don’t have fresh foods, though.  It’s nice to have options, even when those options are less than desirable.  Frozen foods sometimes have added preservatives, so be sure to check labels.  I have the added challenge of finding space in my freezer since I often share the space with others.  Canned foods not only have added sodium, added food chemicals, and preservatives but have the added fun of Bisphenol A (BPA) used in the can lining.  Even if a can is labeled organic and BPA-free, tests have found inconsistent traces of the health-harming chemical.

So…proceed at your own risk!  I know I do.

Without further ado [insert drum roll here and click below to play this week’s Iron Shawna video]:

Music credit: Modern Jazz Samba by Kevin MacLeod (incompetech.com)


  • 1 can black beans
  • 1 can tomato (whatever style you like: I used diced)
  • 1 can tuna
  • 1/2 chopped onion (whatever style you prefer/have on hand)
  • 1 – 2 cloves minced garlic
  • 1 Tbs of jalapeno pepper
  • 1 tsp lemon juice (or lime if you prefer)

Drain and rinse black beans.  Combine all canned goods and lemon juice in a bowl or storable container (draining/rinsing as desired: I left my tomatoes undrained, for example).  Chop the onion, mince the garlic, and combine with canned goods/lemon juice.

Serve immediately and/or chill and store for later use.  Black beans as a rule last about 2-3 days in the refrigerator.  Freezing may not be desired: I haven’t tried it, but I imagine the thawed version may not be too tasty.

Feel free to serve with cornbread or homemade tortilla chips (see the video for the chips below):

**Nominal Nutritional Information:

Black beans, like other beans, really pack a punch when it comes to protein and fiber.

Tomatoes are a good source of vitamin C, iron and fiber.

Tuna is an inexpensive source of protein with more protein per gram and lower fat than many other sources of protein. Tuna is also rich in omega-3 fatty acids. Tuna provides selenium, niacin, and vitamin B6.

Garlic is rich in manganese, vitamin B6 and vitamin C, and is a good source of thiamin or vitamin B1, phosphorus, selenium, calcium, potassium, iron and copper.

Onions are a very good source of vitamin C, manganese, molybdenum, vitamin B6, fiber, folate, potassium and tryptophan.

Jalapeno pepper is a good source of Riboflavin, Niacin, Iron, Magnesium, Phosphorus, Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Thiamin, Vitamin B6, Folate, Potassium, Copper and Manganese.

Lemon juice has small but notable amounts of calcium, iron, magnesium, phosphorus, zinc, copper, manganese, selenium, vitamin C, thiamin, riboflavin, niacin, pantothenic acid and vitamin A.

**Iron Shawna:



Peckish tidbits:


Daily newspaper:

**Sustainable Seeds:

**And finally…
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