Canned food is more than meets the eye.

Nutrition Notes: What’s in a Can?

by Divya Denduluri (MS Nutritional Biology, CLEC), Nutrition Education Volunteer

How are canned foods made? What is the secret behind preventing canned food from getting spoiled?

According to the USDA, canning food is a method of preserving food by heat processing and then sealing foods in an airtight container. This process destroys microorganisms and inactivates enzymes. As the heated canned food cools, a vacuum seal is formed, which prevents entry of new bacteria and keeps the food from spoiling. Salt, sugar, vinegar or oil is also used to help preserve foods for longer periods. Canned foods can have a shelf-life of 1 to 5 years. Did you know that most foods can be safely canned at home, too?

Canned foods can be as nutrient packed as their fresh counterparts. Research has shown that canning produce at peak freshness, and the lack of exposure to oxygen during storage period, helps protect nutrients in canned foods. Levels of some nutrients may be higher in canned food as compared to fresh produce. For example, vitamin C and folate levels were found to be higher in canned peaches compared to fresh peaches in a study conducted by the Oregon State University. On an average, canned and frozen fruits and vegetables processed immediately after harvesting and at their peak nutritional quality may be nutritionally similar to fresh produce. It is important, however, to keep in mind some important guidelines on choosing the healthiest canned food options mentioned in last week’s Nutrition Notes blog post.

Food Safety Tip: Canned food should be used immediately. Any leftovers should be refrigerated, and foods in metal cans should be refrigerated in clean glass or plastic containers to preserve optimum freshness and nutritional quality, and prevent bacterial growth and tin leaching into the food in the can.

Recipe Idea: For a flavorful savory dip, mix canned pumpkin puree with Greek yogurt, coarsely crushed roasted peanuts, chives, paprika and salt. Enjoy with your favorite veggies, crackers or just as is!

Plumber Tom knows the value of giving back to the San Diego community!

Local Entrepreneur Talks About His Support of the Food Bank and Being a Successful Businessman

Local entrepreneur, Billy Canu, has been supporting the Food Bank for many years through his local businesses. Canu has helped the Food Bank with SEO support through his company, BrightHaus, since 2009 – helping the Food Bank to significantly increase our online donations and help the Food Bank appear on search engines for clients seeking food assistance.

Canu and his team have been volunteering at the Food Bank for several years, multiple times a year. His staff of 20 plus employees visit the Food Bank, and they help inspect, sort and package food drive donations. Over the years, Canu’s team has helped the Food Bank sort and distribute thousands of pounds of food.

Canu has expanded his ranges of businesses to include a new business that he launched last month called Plumber Tom of San Diego.

Asked about what makes a successful start-up business, Canu provides his advice to other aspiring entrepreneurs, and it’s pretty impressive. ‘I do what a lot of other people can’t. I make you busy,’ said Canu.

Speaking about his salon business, Fox & Jane, Canu said, “I’m constantly working on branding, constantly working on image and I’m making data decisions every 5 minutes. Nothing rests that much. Of course without our stylists and my business partner it would be nothing.”

“It takes money to make money,” explains Canu. “You can’t compete in crazy industries unless you have cash upfront. And whether you have the cash or not, as the business owner you should be involved every step of the way.”

Canu gives 5 tips for those interested in embarking on a new venture.

1. It takes money to make money.

“The above is an obvious one, your business will fail without cash to start it. But a lot of people are in the predicament where they have an idea, but no cash to make it even out of the gate. Depending on the industry you’re wanting to work in, you’ll need at least $10,000 – $20,000 to feasibly get it off the ground and start advertising. Find something you can do and save the money. If that means shoveling snow, then shovel snow.”

2. Find a partner.

“My main superpower is coming up with an idea and finding someone to execute it with me. I’m not a plumber, I have no idea how to go into a house and fix a toilet, but I know that it’s a killer industry, and if I find the right people to work with me, I can make it as busy as the company that’s been around for a decade. I’ll find the right partner, offer them 50% of the company to do the manual work, while I do everything else. And don’t be cheap with your partner. Just because it’s your idea doesn’t mean you should keep 80% of a company.”

3. Cut the Ego

“You’re not a ‘visionary’, and until you make it, you’re not an entrepreneur either. As above, so below – and you’re only as good as your last sale. So cut out any ego. Don’t argue with your partner over trivialities. Most businesses fail because they have an ideology of how things should be done, which is often wrong. This goes for the brand image too. I do my research. Take a look at most plumbing sites. What do you see? Sites that look like they were built in the 1990s. Plumber Tom is different, I used a basic WordPress site to build it and I cut to the chase.”

“One guy said to me that he wouldn’t dream of taking the sales calls. He’d hire someone to do it! I bill over $10 million each year through all of my businesses, but until the recipe is perfected, I’m the chef, the baker, the buyer of the ingredients, everything. I talk to the customers and take the calls.”

4. Utilize the latest Tech to help you

“I use tech to help me also. House Call Pro is a system that is like Uber. I can’t do it all alone, when we book a job for one of our plumbers, the customer’s details are entered into it, and I don’t have to worry about a thing. All of the scheduling is done. Stuff like this is just one small item that takes care of the little things.”

5. Reinvest your profit

“When you make money in the beginning, you’ll need to take some to live, but make a deal to invest back into advertising. All of your cash needs to go into advertising. If it’s you and a partner, then take a 3rd each. 30% toward advertising, 30% toward you, and 30% toward your partner. If it’s just you, then invest the majority of your budget back into ads and take what you need to live.”

The Food Bank thanks Canu and the volunteers from his businesses for supporting our mission to end hunger in San Diego County.

Canned food can be tasty!

Nutrition Notes: February is Canned Food Month!

by Divya Denduluri (MS Nutritional Biology, CLEC), Nutrition Education Volunteer

We are celebrating canned food this month and rightly so.  Canned foods provide quick, easy and economical nourishment. Seasonal produce, canned at their peak freshness, can be enjoyed all year round – amazing isn’t it? All kinds of canned foods are available today in the market, including soups, sauces, meats, fruits and vegetables and even desserts. While this considerably cuts prepping and cooking time, one often wonders if canned foods are safe and healthy.

Here are a few simple guidelines to help choose healthier options:

- Choose canned foods with low or no salt added alternatives
- Rinse foods with added salt in water as this helps lower the sodium levels in the food
- Make sure that the canned foods you buy have no added preservatives
- Select fruits canned in their own juices rather than in sugar
- Buy foods like fish canned in water rather than oil
- Choose canned foods in BPA-free cans or glass jars
- Check expiration dates of canned foods before buying them
- Discard bulging, leaking, rusted, heavily dented or foul-smelling cans to avoid diseases like botulism.

Here is a quick salad recipe using canned beets and garbanzo beans.

Recipe: Bean and Beet Salad

Preparation time: 20 minutes
Number of servings: 2


½ 15 oz canned beets
½ 15 oz canned garbanzo beans
¼ cup sliced onions
¼ cup sliced bell pepper
1 cup salad greens, washed
Crumbled feta cheese

For the citrus-ginger dressing

2 tbsp orange juice
2 tsp sesame oil
½ tsp fresh grated ginger
Salt and pepper to taste


1. Mix the oil, orange juice, ginger, salt and pepper thoroughly and keep aside.
2. Combine the rest of the ingredients.
3. Keep salad and dressing refrigerated until serving time.
4. Toss the salad with the dressing just before serving and enjoy!

For those interested in donating canned food items, donations are currently being collected at the following sites:

San Diego Food Bank
9850 Distribution Ave. San Diego CA 92121
Monday – Friday, 8 a.m. – 12 p.m. & 1 p.m. – 4 p.m.

North County Food Bank
680 Rancheros Dr. # 100 San Marcos, CA 92069
Monday – Tuesday & Thursday – Friday, 8 a.m. – 12 p.m. & 1 p.m. – 3 p.m.

Beef up on beans this winter!

Nutrition Notes: Beef Up on Beans

by Divya Denduluri (MS Nutritional Biology, CLEC), Nutrition Education Volunteer

Beans, peas and lentils are members of the legume family. They are relatively cheap, low fat, and contain protein, carbohydrates, folic acid, potassium, magnesium, iron, zinc and fiber. Research shows that including beans in the diet helps lower LDL cholesterol (a.k.a. bad cholesterol) levels and reduce the risk of heart disease and diabetes. A variety of beans are available canned, dried, frozen and sometimes, fresh in grocery stores and supermarkets.

Buying dried beans in bulk and cooking them at home is more economical than using canned beans. This requires pre-planning and soaking beans the day before cooking them. Washing and soaking dried beans for a few hours or even overnight significantly improves digestibility and nutrient absorption. As an added bonus, soaking reduces their cooking time!

Here is a chart showing the approximate cooking times for different beans and lentils:

(Adapted from and

Fun fact: Sprouting legumes makes them easier to digest and more stomach-friendly.

Here is a recipe for Mung Bean-Cabbage Pancakes – a fun, gluten-free and savory twist on pancakes.
Savory Mung Bean – Cabbage Pancakes
Preparation Time – 20 minutes
Soaking Time – 8 to 12 hours
Makes 12 to 14 pancakes
- 1 cup dried whole mung beans
- 2 tbsp brown rice
- 2 cloves garlic
- 1 cup finely chopped cabbage
- 1 tbsp chopped cilantro
- Salt to taste
- 2 tbsp oil
1. Wash and soak mung beans and rice overnight.
2. Blend mung beans, rice, garlic and salt with water to a smooth, pourable pancake batter-like consistency.
3. Add the cabbage and cilantro to the batter. Grated carrots and beets may be added to add health and color to the batter.
4. Heat a skillet on medium heat until hot to touch.
5. Spread ½ tsp oil on the skillet.
6. Spread 1/3 cup batter into a thin pancake with a rounded ladle, on the skillet.
7. Once the edges are golden-brown, flip the pancake over. Cook for a couple of minutes and repeat process for the rest of the batter. Serve hot with your favorite dip or just plain yogurt.

Shake up snack time with some kale dip and chips!

Nutrition Notes: Kale Your Way to Health

by Divya Denduluri (MS Nutritional Biology, CLEC), Nutrition Education Volunteer

Kale, a veritable nutrient super-hero, is packed with vitamins A, C and K and manganese. Kale can help boost our immunity and memory. Kale is available year-round in supermarkets and local farmers’ markets, though its availability peaks between mid- September and the end of February.

Fun Fact! Kale tastes sweeter after a frost and can thrive in snow.

Here are some of the commonly available varieties of kale:

1. Curly kale is bright to dark green in color with fibrous stalks. It has a little pungency and bitterness that are barely noticeable in younger leaves.

2. Lactino kale is wrinkled, firm and dark bluish green in color. Its flavor is delicate and slightly sweeter than curly kale.

3. Russian kale looks like arugula, and has woody, fibrous and purplish stalks. It is one of the sweetest varieties of kale.

4. Redbor kale has dark reddish purple leaves that look like curly kale.

Prepping and Storing Kale: It is important to thoroughly wash, pat dry and strip kale leaves from their stalks. When using baby kale, the stalks are tender and do not need to be stripped. Once prepped, kale leaves can be used or stored in the refrigerator or freezer.

Dining with Kale: Here are some easy ways to add kale to your plate.

Kale can be marinated in your favorite dressing for about an hour and added to salads, wraps and sandwiches.

Add chopped kale to soups, stews and chili.

Sauté kale in a little olive oil with garlic, and season it with salt and pepper.

Add raw kale to smoothies.

My favorite way to eat kale is kale chips in a kale dip.


Garlic Kale Dip Recipe

Preparation time: 20 minutes
Serving size: 1/4 cup
Number of servings: 5 – 6

- 1 cup baby kale, chopped
- ¼ cup onions, chopped
- 3-4 garlic, finely chopped
- 1 tsp olive oil
- 1 cup Greek yogurt
- Salt and pepper to taste
- 1 tsp chopped cilantro or any favorite herb
- ½ tsp sugar
Heat the oil in a pan. Add the garlic, onions and kale and sauté for 5 minutes. Take the pan off heat and cool the mixture. Mix in the rest of the ingredients with the mixture and keep in refrigerator. Serve chilled with kale chips.
Kale Chips Recipe
Preparation time: 30 minutes
Number of servings: 2 – 3
- 1 bunch curly kale
- 1 tbsp olive oil
- ½ tsp salt
Prep the kale leaves into bite-size pieces and wipe off any water with a paper towel. Preheat the oven to 300ºF. Mix ingredients, making sure all the pieces of kale are coated with oil. Place the kale on a baking tray in a single layer and bake in the oven for 15-20 minutes until the chips are firm to touch. Let the chips cool for 5 minutes.

Enjoy the chips with the kale dip!

The Flying Samaritans know the true value of giving back!

Volunteer Spotlight: Flying Samaritans

by Cristina Sierra, Volunteer Engagement Coordinator

Many organizations out in the community volunteer with the San Diego Food Bank to dedicate their time to really make a difference at our distribution center. This month, we would like to shine the spotlight on the Flying Samaritans. The Flying Samaritans are a nonprofit organization that seeks to bring free healthcare to underrepresented communities in Ensanada, Mexico.  The organization brings physicians and dentists to clinics in the region, as well as attending orphanages with healthcare personnel. This wonderful organization does a lot of good for the people of Mexico; nevertheless, they realized they wanted to make a difference in its local community of San Diego.

The Flying Samaritan’s Lead Coordinator, Yalinda Hernandez, learned of the San Diego Food Bank online. “It was very easy to find the website and all the information necessary to volunteer,” said Hernandez.

During their volunteer shift, the Flying Samaritans assembled our 30-pounds boxes filled with food products for our Senior Food Program. The Food Bank provides food assistance to tens of thousands of fixed-income seniors every month. A majority of the seniors we serve live at or near the poverty level and struggle every month to put food on the table. The Flying Samaritans assembled 357 of our senior boxes, weighing a total of 10,710 pounds! Wow! What an amazing effort!

The seniors we serve have worked all of their lives only to face hunger in retirement. Thanks to the Food Bank and many organizations like the Flying Samaritans who volunteer at the warehouse, the seniors we serve are able to live with dignity in their golden years.

The San Diego Food Bank's new Virtual Food Drive platform has already yielded more than 301k meals!

Thankful Thursday: Friendly Competition Drives Local Company’s Virtual Food Drive Well Beyond Its Goal!

by Michael Minjares, Grant Manager’s Company Culture Committee set a modest goal of $150 for its recent Holiday Food Drive to support the Jacobs & Cushman San Diego Food Bank. Giving back to the community in which it works is a core company value and the food drive provided a great way to give back. But thanks to a little friendly competition and fun incentives, the local business soared beyond its initial goal finishing its drive with more than $1,980 in donations of cash and food.

“Everyone here was all for it,” shared Darrion Bernaldes, a marketing specialist for and member of the Company Culture Committee. “Like a lot of people, I was really surprised with the level of participation. Our committee received several emails from our coworkers saying how much they liked this charitable opportunity. It was well received.”

According to Bernaldes, the Virtual Food Drive element of the competition was easy and quick to set up. A Virtual Food Drive is an online platform that allows individuals and groups to help the Food Bank purchase nutritious food products by making financial contributions safely and easily online. The group worked with the Food Bank’s Development Associate Grace Harrison to customize its online donation platform.

“Grace was great to work with,” Bernaldes said. “We asked a few questions, sent in our logo and we were good to go.”

Once the Virtual Food Drive platform was set, organized a competition by dividing its 140 employees into teams. As an incentive to encourage participation, company executives committed to purchase lunch for the members of the winning team. Both food donations and cash contributions counted toward a team’s total. Bernaldes said the competition aspect was a key motivator for many of his coworkers to be generous and participate.

The success of’s Holiday Food Drive has been mirrored by many other organizations. In fact, more than 100 virtual food drives have taken place on behalf of the San Diego Food Bank this fall and winter. The new, customizable platform makes it easy to set up, track and personalize a virtual food campaign. The new platform has been a hit with organizations big and small.

“I have heard nothing but positive feedback about our new platform,” said Robin Skale, the Food Bank’s Food Procurement Coordinator. “It’s very easy and user-friendly. The individual company’s branding displayed on the webpage helps donors feel safe and secure about providing credit card information. The groups I’ve spoken with are also motivated when they learn that for every dollar donated the equivalent of five meals is provided to low-income community members.”

The Food Bank sends a heartfelt “Thankful Thursday” thank you to and its employees for providing nearly 10,000 meals to San Diegans in need!

We would also like to send this same sincere sentiment to all the organizations and individuals who have arranged or participated in a Virtual Food Drive in 2015. Your willingness to help our neighbors in need continues to inspire our work and makes a significant and positive impact right here in our community.

If you or your group would like to set up a virtual food drive – the opportunity exists all year long, not only during the holidays. For more details contact Grace Harrison at or at 858 – 863-5130.

Special thank you to the individuals, companies, schools and community groups listed below that have hosted a Virtual Food Drive for the San Diego Food Bank!

Together, they have raised a collective 309,800 meals so far! Wow!

Applied Data Finance

Audi San Diego

Babes and Brews

The Berries

Beta Nu Sigma


Charlie Glass

Cibus US, LLC

Cloud9 Real Time

Cooley, LLP

CUSO Financial

Delivered Dish

Desk Hub

DPR Construction

Erika Ulring

Fish & Richardson

Folio Design

Gage Elementary School, PTA

Girlfriends Care

Hairstylist Lolita

Highrank Gives Back

HM Electronics, Inc.

Homes Media Solutions

Jerabek Elementary School

Johnson and Wood Insurance

Julie Nguyen

Kaiser Permanente, La Mesa Medical Offices

Kaiser Permanente, CSC

Kforce Staffing & Solutions


La Jolla Pharmaceutical

Land Rover San Diego

Liana and Isabel Puga

Lions International, San Diego TFC

North County A/E/C Industry

Old Aztecs Rugby Club

Otay Water District

Paul Hastings, LLP

Point Loma Nazarene University

Porsche San Diego

Precision Diagnostics



San Diego Association of Diabetes Educators

San Diego Penn State Alumni Association

San Diego State University

San Diego State University, ROTC DET 75

San Diego Superior Court

Sanford Burnham Prebys Medical Discovery Institute

Santacon 2015

Savory Group

Scripps Research Institute

Scripps Research Institute, The Peter G. Schultz Laboratory


Sequenom, Inc.

Upper Deck


Verint Systems, Inc.


Vigor Systems, Inc.

Wells Fargo

Wells Fargo Advisors


Volunteers from Bill Howe Plumbing make giving back a family affair!

Volunteer Spotlight: Bill Howe Plumbing

by Cristina Sierra, Volunteer Engagement Coordinator

Bill Howe is an amazing company that dedicates community service to the San Diego Food Bank. They volunteer with us every month bringing in 30 to 50 volunteers each time! Amber Baynard, an employee of Bill Howe absolutely loves volunteering with her company at the Food Bank. Bill Howe has consistently volunteered with the Food Bank for six years! I asked Baynard if she could provide any advice for companies who might be considering building a volunteer team for their companies, and Baynard had some really great advice.

“Dedication takes time; do not get discouraged. It took Bill Howe six years to get its turn out and keep it consistent. Get t-shirts made, build a team, make or bring food to the event, and then follow up with everyone to see how well the volunteer event went,” Baynard said. (What great advice indeed, Baynard!)

For those companies interested in volunteering at the San Diego Food Bank, we encourage you to take Baynard’s advice, and also remember it starts with the kindness of our hearts.

Many San Diegans face the threat of hunger every single day, and the San Diego Food Bank is truly at the forefront serving those who are considered food insecure. According to the USDA, food insecurity is defined as multiple indications of disrupted eating patterns and reduced food intake. One in six people living in San Diego are food insecure, which means the individual, might not know where their next meal will come from or when they will eat again.

Companies like Bill Howe help inspect, sort and package food for individuals and families in need. The Food Bank serves 400,000 individuals and families each month. If you can imagine a full house at Qualcomm Stadium, its seat capacity is 71,500. Now, envision six Qualcomm stadiums filled with hungry individuals and families – that is the amount of folks the San Diego Food Bank feeds on a monthly basis. The Food Bank simply could not serve on such a grand scale without the help of volunteers. Volunteers are the force behind our mission to fight hunger and feed hope. Groups like Bill Howe seriously contribute many hours and efforts to accomplish our vision of a hunger-free San Diego. Thank you Bill Howe! See you next month!

Thank you to all restaurants who participated!

Thankful Thursday: Dollar-A-Dish

by Michael Minjares, Development Grant Writer

School children living in poverty who face the threat of hunger daily will receive weekly backpacks of nutritious food thanks to the support of local restaurants, their patrons and the Dollar-A-Dish campaign.

This year’s successful fundraising effort saw 31 restaurants participate raising thousands of dollars for the Food Bank’s Food 4 Kids Backpack Program, a school-based activity that provides a backpack of child-friendly, nutritious food to students who oftentimes go hungry over the weekend when school meals are unavailable.

The Dollar-A-Dish campaign took place during the month of August, and saw restaurants donate $1 every time a designated signature dish was ordered. Additionally, restaurant patrons also made direct donations as part of this campaign. In total, the culinary-themed campaign raised $19,688, enough to provide weekly backpacks of food to nearly 100 school children living in poverty in communities throughout San Diego County for an entire year.

The Food Bank sends a “Thankful Thursday” thank you to the 31 participating restaurants and Sysco for their support. Additionally, a big “THANK YOU” goes to Jan Borkum, of the San Diego Chapter of the California Restaurant Association, for all of her work in organizing and heading up this year’s event. Your support and involvement make a positive impact on thousands of families right here in San Diego.

Dollar-A-Dish Restaurant Participants Included:

100 Wines
Bali Hai Restaurant
Bernini’s Bistro
Blue Point Coastal Cuisine
Busalacchi’s a Modo Mio
Café Coyote
Café Japengo
Carnitas’ Snack Shack
Cowboy Star Restaurant & Butcher Shop
Cucina Enoteca Del Mar
Cucina Urbana
D Bar Restaurant
Indigo Grill
Leroy’s Kitchen & Lounge
OB Warehouse
The Blind Burro
The Patio on Goldfinch
The Patio on Lamont
The Red Door
The Smoking Goat
The Swell Café
The Wellington Steak & Martini Lounge
Tom Ham’s Lighthouse
URBN Coal Fired Pizza – El Cajon
URBN Coal Fired Pizza – Encinitas
URBN Coal Fired Pizza – North Park
Village Pizzeria- Orange Ave

Weekly Scoop Pic Nov. 30

Yummy foods, Tennis shoes

by Callie Brust (MPH, RDN, CHES), Nutrition & Wellness Educator

I’m sure this is not news to anyone, but some of the tastiest holiday foods tend to be the highest in calories.

I know. I’m sad about that too. If you’re like me, you may have tried to make your dishes a little healthier. But as soon as you alter Nana’s recipe, your family kicks you out of the house for messing with tradition. Also… no matter how hard I try, I can’t escape the call for a second helping of my sister’s corn pudding. What to do, what to do!

It’s ok to indulge a little bit during the holiday season but you want to make sure you’re not over indulging. If you decide to double up on your dessert plate, maybe try to do a little more exercise than normal.

You’re eating extra energy (calories) so use up that extra energy through physical activity. I’m not talking about running a marathon after holiday gatherings. Start small! Here are some examples of easy activities to burn about 100 calories (a.k.a. 1 roll with butter):

• Walking stairs for 11 minutes
• Bike for 23 minutes of casual cycling
• Play basketball, shooting hoops, for 20 minutes
• Dance around the living room for 20 minutes
• Shop for 38 minutes
• Walk the dog for 26 minutes
• Carry an infant for 24 minutes

Click here for more ideas! 

It’s all about balance. Calories in calories out. After yummy foods, grab your tennis shoes! Get a game of football going in the front yard, make up a family dance to a recent song, or take a stroll around the block.

What are ways you stay healthy during the holidays?

Page 5 of 143456710