The delicious and nutritious meals you can make using tinned and canned food

6 cloves of garlic, peeled, or 2 tbsp garlic pastesalt and black pepperTip the chickpeas into a medium saucepan and add the garlic cloves – whole is fine as they will be cooking for quite some time, so will end up soft and sweet rather than raw and terrifying – or use paste. Add the stock and bring to a boil, then reduce to a simmer. Cook for 40 minutes to make the chickpeas super soft and squishy.

Pour over the tomatoes and add the vinegar, oil or butter, herbs and a pinch of salt and a good grinding of pepper, then cook for a further 10 minutes. Tip the spaghetti hoops into a sieve or colander and rinse very slowly and gently to get rid of as much of the sticky orange sauce as possible. I must admit I omit this step as I don’t mind the sauce and like the sweetness it adds, but if I were cooking it for someone else I would rinse it off! Add the hoops to the pan and warm through for 2 minutes, stirring carefully, then serve with a grinding of pepper and some chilli on top, if you like.

This improves with a day’s rest, as do most of us, so keep leftovers in a sealed container in the fridge and enjoy them the next day.100g frozen sliced onion or 1 small onion, finely sliced1 tbsp paprika1 x 400g tin of stewed steak, drained and rinsedTip the black beans into a large saucepan. Add the onion, garlic, tomato purée and paprika. Cover with 700ml water and crumble in the stock cube, then bring to the boil.

Add the mandarins and stewed steak to the pot. Cook for a further 20 minutes, then finish with dried chilli flakes to taste, and serve.

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