How to make canned food more nutritious

In these challenging times. most of us would have stocked up on canned foods; just in case.
While they're not completely lacking in nutrients, a fair bit of salt and sugar is in most of them. Along with sodium nitrate which is used for canned meats they also use food stabilisers and flavour enhancers in the manufacturing process.
So if you’re considering adding some canned food to your meals occasionally, there are ways to make them healthier:

1. Corned Beef (or luncheon meat)
   Chop up that hunk of corned beef or luncheon meat, and stir-fry with corn kernels or frozen corn nibblets for a hit of Vitamins A and B6, niacin and fibre. Or you can stir-fry the meat with frozen peas for Vitamins A and C, folate, manganese and fibre.
   Either way, you’ll only need pepper or sliced green chillies for seasoning as luncheon meat and corned beef already has a lot of sodium. Serve the stir-fry with warmed-up frozen chapatti (it’s low in fat and carbs) for a snack or meal.
2. Curry Chicken
   Add canned chickpeas for fibre, protein and potassium to balance out the high-sodium content of the curry and rendang. You could also add frozen carrots and French beans for fibre, potassium and Vitamin A. 
3. Sardines (Or Tuna, Mackerel)
   Instead of the usual chopped onion, frozen vegetables are also the perfect accompaniment to your canned fish. and broccoli (folate, cancer-fighting sulphoraphane and bone-protecting manganese) for a complete dish.
   To make it even healthier: Pour away the liquid as most of the sodium is found there. If you can, opt for fish canned in water or olive oil instead as you can discard the liquid easier and rinse it in water for good measure.

I hope that's been helpful. It's a summary of an article which can be found here