Photo: House of Sims, Flickr

Not only is in-season produce fresher, better tasting and (in some cases) more nutritious, buying produce that's at the peak of its growing season is undeniably cheaper. And, in these tight economic times, every penny that can pinched should be.

Canning fresh produce is a great way to preserve lower-cost produce. But, if you're new to canning, it's important to keep safety measures in mind. Luckily, illnesses (such as botulism) from home-canned products are rare; not because it isn't possible for products to spoil, but because items that have gone to the dark side often show tell-tale signs. And, like anything else, when it comes to home-canned foods -- when in doubt, throw it out. A few tips for safe canning:

• Jars and lids should be cleaned thoroughly before use (boiling them or running them through the dishwasher is sufficient).
• Follow modern instructions. Yes, canning is a time-honored process, but that doesn't mean you should follow the method your great-great grandmother used. Use canning recipes and techniques from reliable sources.
  
• Test the seal. After boiling or baking your canned goods to seal the lid, check it out. Make sure you can securely lift the jar by the top and press down on the lid to make sure it's tightly sealed. If the seal hasn't adhered, most recipes are OK to reprocess immediately. If not, discard the contents of that jar or refrigerate it and enjoy it right away.

Salsas, chutneys, pickled vegetable mixes, fruits -- your options for canning are as limitless as the season's produce. Follow canning recipes closely, keep safety in mind and you'll enjoy your low-cost produce year-round.

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If you can't remember how long that can of beans has been sitting on your pantry shelf and there's no apparent expiration date to clue you in, then toss it. If you do know how long you've been hanging on to the goods you've got stashed around your kitchen, here are some good rules of thumb.

The FDA says that high-acid canned foods, like tomato, grapefruit, and pineapple, can stay put for 12 to 18 months if kept in a cool, clean, dry place. If stored correctly, canned meat and most vegetables can stick around for, get this: Two to five years. Just keep these few items in mind when tending to your cans.

• Cans that are dented or rusty may contain food that is unsafe to eat.
• Throw away any cans that are bulging or leaking -- signs that the food inside is spoiled.
• When eating canned foods, use the older cans first.
  

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When you grab your veggies in the grocery store, do you go for fresh, frozen, or canned? If you grab frozen or canned vegetables, you may be onto something -- these options tend to deliver even more nutrients than their fresh counterparts.

All forms of produce are low in calories and contain fiber and phytochemicals -- plant compounds that provide varied health benefits. And when it comes to fiber, fresh is best. But for plentiful nutrients, already-cooked produce is tops. Cooking makes nutrients more readily available to the body, and the time fresh produce spends sitting on shelves depletes their nutrients.

There are some downsides to frozen and canned foods, however, like additives you won't find in the fresh produce aisles. So be careful. Look for low-sodium items, avoid all cream and cheese sauces, and steer clear of any label that reads "sweetened."

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If it's not already on your Turkey Day menu, you might want to consider whipping up some pumpkin delights for your holiday guests. Nutrition experts say a little pumpkin in your diet could help ward off everything from cancer to blindness.

The low-calorie pumpkin -- also rich in vitamin A, potassium, and fiber -- is a known Superfood with super powers that can help save your sight, lower your blood pressure, even help you drop those unwanted pounds. Both fresh and canned pumpkin work wonders but the canned variety is the most nutritious since canning allows for the preservation of vitamins.

Are your recipe wheels turning? If so, aim for dishes that combine the healthiest of ingredients and minimal amounts of sugar.

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Need a staple in your diet that's low in fat and loaded with protein, fiber, and slow-burning carbohydrates? Then this article is for you. It's all about beans.

It seems canned beans work in a pinch but if time permits, beans prepared from scratch are the best. Here's how to get the most bang for your beans:

• Wash and pick over beans to remove small stones and other foreign matter.

• Soak beans for eight hours, or overnight, in cold water. This makes them less likely to cause gas.

• If you're short on time, cover beans with cold water, bring to a boil, and simmer for two minutes. Remove from heat and allow them to sit, covered, for one hour.

• Discard soaking water. This gets rid of the starches that cause gas.

• Store dried beans in a tightly-sealed container in a cool, dry area. Beans kept longer than 12 months lose moisture and may require longer cooking. Age never diminishes nutrient value.

• Refrigerate cooked beans for up to five days. Freeze them for up to six months.

• One cup of dried beans equals three cups of cooked beans.

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I remember when I was a kid and my family banned tuna because dolphins were getting caught in the nets. Well that's not an issue these days as I can't remember the last time I saw a brand that wasn't labeled "dolphin safe." But buying a can of tuna is still more complicated than just brand name versus store brand and big can versus little can. It's all about whether it's packed in water, broth, or oil and if it's the cheaper chunk light pink tuna or the more expensive albacore white. Looking for help sorting out the differences? Check this out -- it's got all the types broken down into handy charts so you can shop smart and get exactly what you want and what's best for your situation.

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On the heels of the latest news from the CDC that most Americans aren't eating enough fruits and vegetables comes new data from a study funded by the canned food industry that says canned fruits and veggies are often just as nutritious, if not more, than fresh or frozen. Experts still say that over-all fresh is still the best, but since we don't all have our own personal farms it just isn't a real possibility to always have fresh food handy. But not only are canned goods often equal nutritionally, but some nutrients like vitamin C and lycopene are actually more abundant and available in canned items versus fresh.

One thing to be careful of however, is that many canned foods have added sodium. Look for low levels of added salt and sugar, and try to incorporate a variety of canned, frozen, and fresh fruits and vegetables as much as possible into your diet year round.

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