One of this week’s key topics for National Nutrition Month® is keeping healthful ingredients on hand. This falls right in line with what I wanted to share related to what’s going on in our community and being prepared at all times. We can really use this time to learn some valuable life lessons.
So maybe you found yourself rushing to buy groceries when you heard of the spread of the pandemic and ideas of self-quarantine. On a normal week, do you find yourself running out of things and opting for take-out or less healthy options to avoid another trip to the grocery store? Let me also mention that I live in Michigan, and with 7 months of winter, you never know when you’re going to fall victim of a snowstorm and end up snowed in.
In any of those situations, when chaos ensues, the last thing we should do is panic and break from routine. For some of us, our fitness centers are closed, and we’ve adapted to the scenario finding at-home workouts, enjoying some fresh air, or other modes of activity. Just like you’re keeping up with those things despite some changes, your eating should do the same. Sure, times are weird, but that doesn’t give us the freedom to go nuts on lunchables and hot pockets. In fact, if anything, we need to be focusing even more on healthy eating habits to support our immune systems. We’re still staying active; we still need to fuel that activity. Don’t let either of those fall by the wayside!
All that being said, I feel that it is also important to mention we need to practice more ‘food neutrality’ in times of change. Here’s what I mean by that… I’m not one to rely on canned foods much (like soups) because of the sodium content; however, given the circumstances, I did stock up on some canned soups but looked for better options that were lower in sodium and contained beans, lentils, and veggies. I’m normally very picky about the ingredient lists of foods that I purchase, however, for purposes of shelf stability I bought a few things that I may not normally purchase. By no means am I suggesting you buy ultra-processed foods, but there is a continuum of how processed foods are and sometimes we need to chill a bit on our ‘food rules.’
So, whether we’re in a time of crisis and chaos, or simply think it’s a good idea to have a few extra things in the pantry, here are some things you can keep stocked in your pantry.
Protein that comes in a can or a bag is going to be the easiest to keep on the shelf. I went for canned chicken, packaged salmon (Omega-3s!!), and beans. We tend to keep bone broth stocked at our house as well. This is different than normal stocks, it actually has about 9g of protein per cup!
The vegetables listed tend to be heartier and may stay fresh longer. Even when we’re not experiencing a virus outbreak, I tend to go for the fresh veggies first, then transition into the frozen/canned stuff. If I can get back to the grocery store to get more fresh veggies before I run out, I save the frozen and canned stuff for when it’s more necessary.
Potatoes of all sorts keep well as long as they’re stored in a dry, dark environment. Whole grains are easy to keep on the shelf too. Give yourself some variety with pasta of different shapes, rice, quinoa, etc. Crackers and rice cakes are quick ‘snacky-er’ items, but again, easy to keep on the shelf for longer periods of time.
Citrus fruits and apples will stay fresh longer if refrigerated. Feel free to go for canned fruit or applesauce as well, ideally, there is no added sugar.
Snack foods that tend to keep well are listed here too. Trail mix is a super simple one, but find a recipe and make it at home. This will allow you to control what’s in the mix, so, if you’re not wanting a ton of added sugar that you’d find in raisins or candy, don’t add it… or just add less 😉 Just beware that most trail mixes will be calorie-dense.
I had mentioned rotating through your fresh and frozen veggies earlier, but frozen fruit can be useful as well. If you do the overnight oat thing (highly recommended) you can throw in frozen berries to thaw by morning or use your frozen veggies too and make a smoothie.
Staples for the refrigerator options that tend to last a while. Just be sure to check those ‘best by’ dates!
This week, I stocked up on soups. Higher in sodium than I like, but it’s a ‘just in case ‘ option. Not only are soups good for times when you can’t make it to the store/the shelves are empty, but also when you need a quick lunch or dinner option!
Personally, I use unsweetened hemp milk, so I stock up when I order from Thrive Market about every 6 weeks, but it may not be a bad idea to keep a shelf-stable milk option on hand.
No one said that ‘quarantine cooking’ had to be boring. Check to see what you have in the cupboard and experiment with new herbs, spices, and flavors!
Want a comprehensive list of these things? Click the link below to receive a single-page download.
