From the Eat this, Not That E-zine
In the face of fears surrounding COVID-19, it's entirely practical (and even recommended) to practice emergency preparedness. That doesn't mean you should run to the nearest supermarket and buy up all the cans available—remember that hoarding food hurts communities! Better to think of this time as an exercise in smart and practical shopping. That means investing in versatile foods with a long shelf-life that will also nourish you in the most nutritious way possible during the coronavirus quarantine.
Another benefit of keeping a stocked pantry is that it will help you limit the number of times you leave the house. Plus, when you have a pantry full of healthy food items, it can help you maintain a sense of calm and readiness.
What makes a well-stocked pantry? You'll want to include healthy items that: pack a nutritional punch, keep well over time, are convenient, provide a good balance of nutrients from a variety of food sources, & are a combination of shelf-stable and fresh, nutrient-dense whole foods.
Here are some healthy foods that Maya Feller, MS, RD, CDN, a registered dietitian nutritionist who specializes in weight management and owner of Brooklyn-based Maya Feller Nutrition, recommends adding to your "coronavirus grocery list."
1). Dried or canned beans & legumes: Chickpeas, Pinto beans, Black beans, Cannellini beans, Black-eyed peas, Red kidney beans, Split peas, Lentils, Lima beans--When you're building a healthy pantry, it's more convenient to stock plant-based sources of protein than it is animal protein. One of the best picks is dried beans or, for a quicker option, canned beans. Feller says, "beans are a good source of plant-based protein and fiber."
Keep in mind that both canned and dried beans have their strengths and weaknesses and choosing to go one way or another will largely depend on what you're looking for in a bean. Dry beans are usually more cost-effective and tastier, plus there are a lot more varieties to choose from than in the canned goods aisle.
On the other hand, dry stock takes some planning ahead, because they need soaking and quite a bit of time to cook. Canned beans are definitely more convenient, but you'll want to watch the sodium levels in the cans you're choosing (we recommend going low-sodium.)
2). Whole Grains: Brown rice, Black rice, Red rice, Buckwheat, Barley, Farro, Oats, Quinoa, Amaranth, Millet, Sorghum, Teff--Whole grains are a good source of B vitamins, says Feller. B-complex vitamins (a group of eight B vitamins) provide a variety of health benefits. Most notably, they're associated with managing energy levels, relieving stress, and boosting cognitive performance—all great benefits when you're cozying up at home. And let's be real, your lifestyle is about to become a lot more sedentary, so maintaining optimal amounts of fiber in your diet is crucial to keeping your digestion regular.
Another great way to stock up on fiber-rich whole grains is to buy whole-grain bread. It can freeze indefinitely, and nothing beats a good sandwich. Get inspired by our list of best breads and best sandwiches.
3). Pasta: Regular pasta, Gluten-free pasta, Whole grain pastas, Bean-based pasta
There's no reason to fear carbs, and that especially applies to pasta. You have a variety of different options to choose from, and Feller notes that each can boost your health in its own way. For example, bean-based pastas are a good source of protein, gluten-free pasta made from corn and quinoa is a good source of antioxidants, and whole grain pastas are a good source of B vitamins.
4). Canned, boxed or jarred tomatoes: What better to stock alongside your pasta than tomato sauce? Feller says tomatoes are rich in lycopene, a potent antioxidant, and vitamin C. This is a stressful time for everyone, and if you're worried about your immune system, rest assured that vitamin C is the nutrient to ramp up in your diet. The antioxidant vitamin has been shown to help people cope with stressful situations and treat anxiety as well as keep your immune system running smoothly.
And just think about it—you need tomato sauce for pretty much everything, from pasta, soups, stews, shakshuka, baked beans, pizza sauce, and more. Plus, there are some ingenious ways of using leftover sauce, should you have an open jar kicking around your fridge.
5). Winter Squash: Butternut Squash, Acorn Squash, Pumpkin, Spaghetti Squash, Delicata Squash--"Depending on the type, [winter squash varieties contain] varying amounts of potassium and vitamins A and C," says Feller. If you want to avoid getting cramps from chilling on the couch all day, potassium will be your best friend. The electrolyte will help you and your muscles stay hydrated. A cup of acorn squash serves up to 19 percent of your daily value of the nutrient, while butternut squash contains 12 percent.
It might sound odd to consider squash a solid pantry item, but squash stores surprisingly well. If you keep fresh, uncut squash in a cool, dry, dark place, your squash should last between 1-3 months.
6). Potatoes: sweet potatoes and yams and white potatoes (which include the russet, red, yellow, & Yukon Gold varieties).--Potatoes get a bad rap, but they're actually a very healthy pantry (and diet) staple. They are some of the most filling, satisfying foods (which can prevent you from eating too soon after your last meal, causing you to consume more calories than you need).
All varieties of white potato are a good source of B and C vitamins, while sweet potatoes are a good source of A and C vitamins as well as potassium, according to Feller. If you're stocking up on tubers, make sure you store them properly to prevent them going to waste.
7). Carrots: Carrots are one of Feller's pantry staples not only because they're a source of vitamins A and C, but also because they keep for weeks and can be used in a variety of snacks and dishes. Fresh or frozen works equally well for most recipes! You'll be hard-pressed to find a soup recipe that doesn't call for carrots, but you can also roast them as a vibrant side dish, and even use them in smoothies.
8). Citrus Fruits: Lemon, Lime, Orange, Mandarin, Clementine, Grapefruit--Citruses are a star-studded cast when it comes to hard-working pantry additions. They're bursting with vitamins and antioxidants but are also an important culinary staple. Acidity is one of the main flavor components of food, and without it, dishes can end up tasting as bland as if they were unsalted. Use lemon juice in salad dressings, soups, sauces, cakes, and crock pot creations, and even zest it into pasta dishes and vegetables.
9). Other Fresh Fruits (with a long shelf life): Apples, Pears--When fresh leafy greens are limited, Feller recommends looking to fruits as good sources of fiber. Apples and pears are particularly reliable because they can last a while in the fridge before losing their juicy texture. Add them to salads, use them in baking, or make applesauce! If you're looking for more shelf-stable options, canned or jarred applesauce is always a vitamin C-rich option.
10). Frozen Fruit: Strawberries, Blueberries, Blackberries, Raspberries, Cherries, Peaches, Pineapple--Frozen fruits are packed at peak ripeness, meaning they don't lag behind their fresh counterparts when it comes to nutrition. You can easily use antioxidant-packed berries, peaches, and pineapples in smoothies. (Just be sure to add some protein powder, healthy fats, and fiber-rich seeds for a well-rounded meal-replacement smoothie.)
Frozen fruits also make the perfect breakfast item or snack. Simmer some mixed berries on the stovetop with a splash of water and lemon juice to make a jammy syrup for topping for pancakes or waffles, plain yogurt, or add some frozen blueberries to your oatmeal before microwaving it—they'll warm up and add some color and sweetness to your breakfast.
11). Frozen Vegetables: Spinach, Kale, Cauliflower, Broccoli, Peas, Green Beans, Corn (among others): Just as with fruits, vegetables are frozen at their peak, so you'll be getting the same nutritious boost of phytonutrients (plant nutrients with potent antioxidant and anti-inflammatory benefits) as you do from fresh produce. Not to mention, frozen veggies can sub the fresh kind in most recipes—just take into account that they'll release some extra liquid when thawing.
12). Canned Fish: Tuna, Salmon, Crab, Sardines, Anchovies: When you want to hold off on making that next grocery trip for some fresh meat, make canned tuna or salmon your go-to source of protein (besides beans, of course). Feller recommends canned fish because it's not only convenient, it's also rich in anti-inflammatory omega-3 fatty acids.
If you only keep canned tuna in your pantry for tuna salad, let this quarantine be your opportunity to try using it in new ways! We like to layer it on some crusty toast with a splash of olive oil or mix it into pasta salads with tomatoes and olives. When it comes to canned salmon, we like it in salads and sandwiches. Sardines are great for a quick homemade pate, and anchovies . . . well, they just bring that umami burst of flavor to whatever needs it (soups, pasta sauces, and even dips).
13). Low Sodium Soups: Restaurants are off-limits, the wait for takeout is an hour, and don't even get us started on how long delivery will take. If you need a quick meal when you're sick of cooking (or just sick), nothing is as healing as knowing that hot soup is just a few minutes away.
The healthiest soups will have a balance of carbs, fiber, and protein and very low levels of sodium. Our dietitians recommend these healthy Progresso soups as best canned soup options. If you're looking to doctor up that old dusty can of Campbell's soup you've had in your pantry for months, use the different varieties in soups, pasta sauces, and casseroles.
14). Low Sodium Broths: Chicken broth, Beef broth, Veggie broth: Yes, you can make soup with just about anything in your fridge and some water, but Feller recommends stocking up on low-sodium broths and using them as flavor enhancer. Just make sure they are truly low in sodium (under 150 milligrams per serving), which will help prevent bloating and reduce the strain on your heart.
You don't have to only use broths as soup bases, either. Use them to add flavor to any recipe that calls for water was a base—risottos, slow-cooker meat recipes, and sauces and gravies.
15). Olive Oil: Every healthy diet should include a good amount of healthy fats.
Because we're talking pantry essentials here, we can't recommend stocking up on avocados. While the fatty fruits are rich in heart-healthy monounsaturated fats, we all know they tend to go bad much faster than it takes for them to ripen on your counter.
For a shelf-stable version of healthy fats, we recommend olive oil. Feller loves how versatile olive oil is—you'll be using it to fry up crispy chickpeas, sauté veggies, drizzle on top of bread, or preserve your garlic.
16). Alliums: Onions, Garlic, Shallots: You have to keep your gut happy when you're shut off at home. It plays a role in many major biological functions such as your immune system, mental health, skin health, inflammation response, and appetite management. Read that list over again and you'll soon understand how important it will be to maintain proper gut health during this time.
You know probiotics are great for your gut, but did you know that prebiotics are just as important? These are a food source for the beneficial bacteria in your gut, and they are found in foods like onions, garlic, and leeks. Believe it or not, eating raw alliums can supercharge their health benefits—raw onions have a higher level of beneficial organic sulfur compounds, while raw garlic is one of the most effective natural antibiotics.
Let's be honest, there's no home cooking without garlic and onions. They make up the flavor base of most things we know and love. Just make sure you store them properly to keep them at their peak quality.
17). Ginger: If you're starting to feel bloated from being cooped up inside all day, make sure to add ginger to your next grocery delivery or supermarket run. (Also, make sure you go on a walk as often as possible.) Ginger is known for its anti-bloat that help soothe troubled stomachs. This root lasts a long time in the refrigerator, but you can also keep it in the freezer (which also makes it easier to grate). Use ginger in stir fries, slice it to make ginger tea, or use it to flavor soups, smoothies, and soaked oats.
18). Nuts: Almonds, Pistachios, Walnuts, Hazelnuts, Cashews, Pecans: Whether you prefer them raw or ground into a butter, nuts are the perfect healthy snack when holed up at home. One of the most common responses to being bored and stressed is—you guessed it—snacking. To maintain a healthy diet, forego greasy chips, and opt for unsalted nuts instead. Feller likes nuts as a source of "protein, fiber, and vitamin E." Besides being great for snacking, nuts and their butters are an awesome fatty flavor supplement to salads, smoothies, and baked goods.
19). Seeds: Hemp, Pumpkin, Sesame, Chia, Sunflower, Flax: Think of seeds like supplements. These little foods pack a huge micronutrient punch. For example, an ounce of pumpkin seeds delivers nearly 40 percent DV of magnesium (essential for energy production). Flaxseeds and chia seeds made our list of top 10 sources of omega-3 fatty acids (a potent anti-inflammatory nutrient), because just one serving delivers more than an entire day's worth of omega-3s.
All seeds also happen to be amongst the most fiber-rich foods, which is an essential macronutrient to ramp up when you're eating a lot of carbs. It's good to stock up on seeds no matter what your cooking abilities are. Sprinkle them over salads, roasted vegetables, oatmeal, over your entire meal, and add them to smoothies.
20). Plant-Based Milks: Almond milk, Oat milk, Soy milk, Hemp milk, Coconut milk, Hazelnut milk: They'll last much longer than regular milk and can be used for things like smoothies, oatmeal and overnight oats, lattes, and even as a dairy sub in pancakes, waffles, and baking. Some brands are better than others, so choose milks that list the smallest number of ingredients.
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