At this point you’re aware of the mass hysteria surrounding the COVID-19 virus, including the hoarding of resources. Like many of you, I also had to venture into the scary and uncomfortable world of shopping for my usual kitchen staples like fresh produce while others were fighting over toilet paper and hand sanitizer. As we approached Sprouts Farmer’s Market Saturday morning, we noticed the line of people wrapped around Sam’s Club waiting to get in. My stomach turned a bit, would there even be any fresh produce left to buy? Produce is the main staple of our diet, and at that moment our fridge was bare.
We pulled into Sprouts and while it was busy, it was completely manageable, and to our surprise the produce section was no busier than a normal Saturday morning. While most people were filling their carts with cereals, crackers, jars of sauce, and other processed, shelf stable items, I was able to easily get all the produce I needed. Hmmm…that got me wondering, “do people realize there’s a great variety of fresh produce available that would easily last through a 2-4-week quarantine?”
I then meandered to the bulk bins to check the beans and rice situation, as several of my friends had noted beans and rice were completely gone at other major retailers. The bins of white rice and black beans were empty, but the bins of brown rice, other assorted beans (mung, white, kidney), split peas, oats, nuts, seeds, and dried fruits were all full. My surprise turned to disappointment, people seemed to be unaware of the vast array of nutrient dense foods equally shelf stable and versatile as white rice and black beans.
Considering this, I decided to compile a list of fresh produce which lasts several weeks (in the refrigerator), as well as noting some other key shelf-stable items you could use to make a variety of delicious meals. So, if you’re concerned about not finding bags of beans and rice, tubs of peanut butter, boxes of crackers, or other key items you typically keep in your pantry, here is a list of nutrient dense food items you can use to make an assortment of meals, keeping everyone in your family full of nutrition during a quarantine.
1. Onions/Garlic
Few ingredients rival the versatility of onions and garlic, they’re the staple of most recipes. You won’t be missing out on flavor if you have plenty of onions and garlic on hand, and better yet, they keep fresh for several weeks in the fridge.
2. Root Veggies (Potatoes, Yams, Carrots, Turnips, Parsnips, Beets, Rutabagas, etc.)
Soups, stews, baked, fried, roasted, sides, main courses…you name it, you can make it using root vegetables as the star of the recipe. The sky (or your imagination) is the only limit. You could easily chop up a variety of these veggies, throw in a pot with spices and cook a delicious, hearty, and nutritious soup. If soup isn’t your thing, no worries, potatoes are incredibly versatile and hold their own as a main course. Additionally, potatoes and carrots are readily available in bulk (5lb and 10lb bags) and if kept refrigerated, stay fresh for weeks.
3. Cabbage
Cabbage is another handy ingredient to have on hand lasting several weeks in the fridge. Purple cabbage tossed with nuts, dried fruit, and apples, creates a satiating meal with a strong nutritional punch. Green cabbage cooked with carrots and onions is a mouth-watering filling for egg rolls (or vegan egg rolls if you’re plant-based), or as a main course. Again, all you need are a few spices to create a tasty meal. As a bonus, cabbage is incredibly cheap.
4. Apples
Apples are full of fiber and important vitamins and minerals like vitamin C and potassium. Like the other produce mentioned, apples are widely versatile in both sweet and savory dishes, as well as being an all around nutritious and healthy snack most kids (and adults) love. Once again, they stay fresh in the fridge for several weeks and are often available in 5lb and 10lb bags.
5. Citrus (Oranges, Grapefruit, Lemons, Limes, Tangerines, etc.)
Citrus keeps well in the refrigerator and can be used as flavoring, zesting, juicing, or snacks (anyone else love to snack on “Cuties”?!). Like apples, most kids like citrus and will appreciate the sweetness and variety especially during a quarantine. Citrus is full of water and will aid in hydration, as well as being full of fiber, potassium, calcium, and other important vitamins and minerals. Most citrus are available in bulk, in addition to being affordable.
Shelf Stable Items
If you’re struggling to find rice and beans, you still may be able to stock up on some of these other nutrient dense shelf-stable items. Look for brown rice, other types of beans (mung, navy, kidney, white…etc.), lentils, split peas, oats, dried fruit, as well as nuts and seeds including flax and chia which can both be used in recipes to replace eggs (another item that seems to be flying off the shelves). You can also use chia seeds with your favorite fruits to make your own jams, so if you can’t find jelly/jam, you can easily make your own (trust me, it is quick and EASY-view recipe HERE).
While you’re trying to find toilet paper, sanitizer, cereal, and other shelf stable items, don’t forget to grab a bag of produce! You can continue to provide important vitamins and minerals to your family during this time of quarantine and social distancing.
If you’re new to cooking with some of the listed produce items or needs ideas of how to use them to make meals, follow me on Facebook or Instagram for easy recipe ideas, or feel free to email me with specific questions: rebecca@freedomgals51.com. Let’s use this time to stay calm and get creative, thinking outside the box(es)!
Rebecca was a Precision Nutrition Certified Nutrition Coach, an A.C.E. Certified Personal Trainer, an A.C.E.Fitness Nutrition Specialist, an A.C.E. Sports Conditioning Specialist, and an A.C.E. Youth Fitness Specialist. She first earned her Personal Training certification with A.C.E. (American Council on Exercise) in 2002. She has been in and out of the "Health & Fitness" industry for nearly two decades. She also spent two years as a dietetic student at ASU & EMCC. She now blogs about her experiences with the health and fitness industry, eating disorders, lifestyle modification, weight loss, and nutrition for chronic disease, wellness, and longevity.
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