Welcome to the Fortified Family! I’m Katie Ferraro, Registered Dietitian Nutritionist and mom of 7 and I specialize in baby-led weaning. I’m passionate about feeding strong families and making food fun.

Canned Foods Your Kids Will Fall For

Canned Foods Your Kids Will Fall For

Disclaimer: This is a sponsored post. Although the thoughts and sentiments contained in the post are my own, I received complementary product and financial compensation from the sponsor of the post as well as the broadcast segment embedded in the post.


When it comes to fruits and vegetables, we are big fans...be them fresh, frozen, or lately...in a can!

As a dietitian, I love the convenience and affordability of canned foods. They're great to have on hand for weeknight dinners, they save me a ton of time in prep I don't have to do :) and the cost conscious side of me knows that canned vegetables are always a great value for all of those good nutrients they contain.


You CAN Make Canned Goods Work

Lately, I've been experimenting in my kitchen with some of the canned vegetable offerings from Libby's®Fruits and Vegetables. I love that I can add great flavor, texture, and nutrition to all of my favorite seasonal recipes - with just a few cans of veggies that I always have in my pantry.

I routinely find myself turning to canned vegetables that work in all sorts of easy family dinners, from stir fries to casseroles to soups and stews and salads. Some of our family favorites include Libby's Cream Style Sweet Corn, Cut Green Beans, French Style Green Beans, and Sweet Peas.

Now, some of you might be concerned about sodium in canned foods...if that's the case, my tip for you is to rinse your canned veggies before using. This cuts sodium by about 30% on average while still preserving flavor. Keep in mind that sodium is a preservative, so you'll want to use those canned veggies shortly after rinsing to reduce sodium.


Libby's Cansgiving Sweepstakes

This holiday season, Libby's is making it even easier to feed a crowd, without breaking the bank. Their canned vegetables work wonders for all of your holiday meals, helping to save you time and money in the kitchen.

If you're in the mood for food and have an attitude of gratitude, you've got to check out Libby's 5th annual Cansgiving Sweepstakes. With Libby's Cansgiving Sweepstakes, you're invited to share what you're thankful for, with a chance to win a $350 e-gift card plus an assortment of Libby's fruits and vegetable products.

Each Cansgiving Sweepstakes winner will also get to select one of three charities who will receive a matching monetary and product donation. To enter check out www.getbacktothetable.com/cansgiving.

And if you're working on your own holiday menu, be sure to visit Libby's fantastic online recipe box for some great ways to used canned foods in all of your favorite seasonal dishes. 


Comfort Food From a Can!

If you find yourself in the mood for fall comfort food, I created this really simple and savory Chicken Pot Pie recipe using Libby's canned vegetables that I want to share with you.

It's seriously so easy that my 3-yearold basically made the whole thing (ok...she had a little assistance :) ...but I also love that it worked out to less than $1.50 per serving to feed my family of 7.


Chicken and Veggie Pot Pie Recipe

This is a healthier take on a comfort food classic that incorporates Libby's canned vegetables. You can use any assortment of Libby's canned peas, green beans, mixed vegetables or corn in this dish - depending upon what you and your family enjoy or have on hand!



  • 2 tablespoons butter
  • 1 medium onion, diced
  • 2 cloves garlic, minced
  • 1/3 cup flour
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon salt
  • 2 cups milk
  • 2 cups cooked chicken
  • 2 cans Libby's vegetables (use a combination of carrots, corn, peas, green beans or mixed vegetables)
  • 1/2 cup shredded mozzarella cheese
  • 2 refrigerated pie crusts


  1. Preheat oven to 400 degrees F. Melt butter in a large frying pan on stovetop over medium heat. Add onion and sauté for 2 minutes. Add garlic and cook for another minute.
  2. Sprinkle flour, salt and pepper over onion mixture and cook for 1 minute or until flour begins to brown, but not burn.
  3. Slowly stir in milk and bring to a boil. Cook for 3 minutes or until flour and milk mixture begins to thicken.
  4. Add cooked chicken and canned vegetables. Stir to combine. Add cheese and stir until cheese melts, about 30 seconds. Remove from heat. 
  5. Grease or spray 9-inch pie plate with butter, oil, or nonstick spray. Cover bottom with 1 pie crust. Add chicken and vegetable mixture. Cover with second pie crust and seal edges. Cut out slits on top pie crust to allow steam to exit. 
  6. Bake for 35-40 minutes or until crust is slightly browned. Let stand for 15 minutes before serving. 

Healthy Before the Holidays

If you want some more tips on getting Healthy Before the Holidays, check out my segment on ABC10 San Diego sharing another great Libby's canned vegetable recipe, their Peas and Ricotta Crostini.

This post was sponsored on behalf of Libby's® Fruits & Vegetables.

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