Healthy meals using non-perishables
Being stuck at home can feel isolating and frustrating and it can prompt us to resort to comfort junk foods. However, in a time of crisis, it’s even more important to pay attention to what you are putting into your diet, as a poor diet is another contributor to stress on the body.
From my observations in the grocery store I have noticed most people resorting to frozen and processed foods such as pizza, pasta, microwave meals, chicken wings, and other convenience foods.
But can healthy food keep for longer periods of time you may ask? Yes they can! And this post is here to prove it to you. Whether you want to make a quick meal or stock up on healthy food that you can store in the pantry just in case, you can absolutely survive quarantine in a healthy way.
Some of my favourite items that can keep for longer as well as non-perishable food options include bulk or canned beans and legumes, grains, buckwheat, raw nuts and seeds, wild canned fish, veggie-based pasta, brown rice pasta, chickpea noodles, rice noodles, oats, frozen fruits and vegetables, broths, and starchy vegetables such as potatoes and yams.
Maybe you think healthy meals have to be boring… so let me show you some options that you can make with some of these staples…
A super easy pasta meal, where you can use frozen shrimp, your choice of fiber rich pasta (such as brown rice, chickpea, mung bean, lentil, quinoa, etc) along with any vegetables you may have!
Blood sugar stabilizing, comforting, hearty, satisfying… what more could you want! Beans and legumes have been shown to actually improve insulin resistance by providing a slow release of blood sugar due to the high fiber and protein content.
Who doesn’t like a good tuna salad? This protein-rich meal combines heart-healthy omega 3 fatty acids along with fiber to sustain energy levels and focus. Add some greens or herbs to your liking.
Note: I usually recommend limiting tuna to once per week maximum due to higher heavy metal accumulation in larger fish. Stick to flapjack and canned light tuna and avoid albacore and yellowfin tuna which are shown to be higher in mercury.
A traditional Indian dish which uses flavourful spices which also provide health benefits such as improving blood sugar control and reducing inflammation. This lentil dahl recipe is gluten and dairy-free and uses coconut milk to provide a creamy texture that is both comforting and delicious. Perfect for a chilly rainy day.
Wraps are not only super convenient and easy to make but you can also modify them to your preference and make them super satisfying. I like to use brown rice tortillas for a more blood sugar-stabilizing and fiber rich option. If you are in the USA I highly recommend Siete tortillas which use almond and coconut flour.
Want more? Grab my 7-day complete meal plan with non-perishable meal and snack recipes which comes with a grocery list and recipe guidelines included for the entire week!
Want a sneak peek? Grab my freebie here.