Quarantine Staple Foods
Nutrition & Wellness

Quarantine Staple Foods

By now, most of us have been getting used to the routine of staying at home, and living our lives almost completely indoors. Whether that means cuddling up with your favorite book or pet, binge-watching Netflix, or video chatting with our friends and family, we’ve all begun to find ways to cope with the Coronavirus situation. At the same time, many of us – myself included, have started to stock up (not panic buying – there’s a difference,) on food and ingredients for a week or two. As a rule of thumb, you want to make sure you can eat healthy, plant based foods that are rich in fiber, vitamins, minerals, and antioxidants. (For more information about immune boosting foods, check out the blog post here.) We’ve compiled a little list of quarantine friendly foods here to make your experience a little more bearable.

BAKERIES

 

  • Bread and bakery items
    • Bread is one of the most essential and versatile ingredients to keep in your house. While they don’t last long in your pantry, you can freeze bread, muffins, baladi bread for months, and thaw at room temperature or toast when you’re ready to eat.
  • Crackers and protein bars
    • These can be a great source of protein and healthy fat, especially if you’re exercising at home and staying fit. Pair them with some fruit and nuts for a healthy snack and you’re good to go!

PANTRY

  • Rice
    • Rice is another extremely important and versatile ingredient. Store it for up to 6 months in an airtight container, or up to 1 year in the freezer.
  • Pasta
    • The main ingredient in koshary, and countless other recipes! Pair it with your favorite pasta sauce, or whip up a delicious pasta salad. In addition to having vegan/gluten free options, it’s also a good source of nutrients. Generally, a 1 pound/500gram box of pasta will be 8 servings.
  • Pasta and tomato sauce
    • Great for adding to soup, your pasta dish, any side dish, or to be used as a topper for baked items.
  • Canned vegetables
    • Even when they’re in canned form, peas, corn, and mushroom are a great source of fiber, vitamin C, and other nutrients.
  • Canned fish
    • Although basic, canned fish is absolutely loaded in zinc (another important immune booster,) and omega 3 to keep your heart happy! Add it to your salad or sandwich for a yummy boost of essential minerals and healthy oils.
  • Dried/canned beans
    • Another amazing canned good to add to your pantry that can last for a decade. It’s a great source of protein and fiber that you can include in tacos, soups, grain bowls, and salads.
  • Cereal
    • High in fiber, delicious, and a healthy, easy breakfast option

 

 

FRUITS AND VEGETABLES

  • Apples
    • A fruit rich in fiber, vitamin C, and potassium that you can keep fresh in the fridge for up to 3 weeks. Eat it by itself, or toss in a salad
  • Oranges/lemons
    • Citruses are everyone’s favorite go-to for that vitamin C boost. It’s great for your immune system and also lasts in your fridge for up to 2 weeks. 
  • Bananas
    • Bananas don’t keep well on the shelf, but they freeze really well as a snack! Slice up the banana and dip it in chocolate, nutella, or peanut butter for a delicious and potassium-filled bite. This is always a huge hit with kids around summer time.
  • Potatoes
    • Store your potatoes in a cool, dry, and dark spot with good ventilation. It’s rich in potassium, Vitamin B, and also Vitamin C.

DAIRY AND EGGS

  • Milk
    • Got Milk? It’s a great source of calcium and immune booster Vitamin D.
  • Eggs
    • Eggs are another must-have in your kitchen, it’s a protein-rich vegetarian option that is also filled with vitamins and nutrients. It keeps fresh for up to 3 weeks in your refrigerator.

DRINKS

  • Coffee/Tea
    • While you’re working from home, make sure you won’t run out on your caffeine and chai supply!
  • Water
    • Stock up on water in case of water shortages. In general, it’s good to plan for one gallon of water per person, per day, and have a 3 day supply of water ready. You can also store tap water in used water bottles and containers. 

COOKING GOODS

Pretty self explanatory, but we’ve all hit that brief moment of panic when you reach for the salt and realize you’ve run out! Think about what types of oils, spices, and cooking ingredients you use the most, and make sure you have a supply that will last for at least a week.

  • Flour
  • Spices
  • Cooking Oil

 

HOUSEHOLD

  • Toilet paper/tissues
    • Don’t buy all the toilet paper in the aisle! Figure out how much toilet paper your family uses a week – this handy calculator can help
  • Gloves and masks
    • Essential items for when you go out on grocery or pharmacy runs. Make sure that you’re wearing your mask properly by not touching your face, tying your hair up, and making sure that there are no gaps between your face and the mask. Change your gloves frequently, or better yet – do without gloves and just wash your hands frequently.
  • Baby food and diapers
    • If you have a newborn, you’ll need a lot of diapers on hand, and less so if your baby is older than 3 months. Have some baby food in your pantry when you want a quick and easy meal for your little one.
  • Medicine
    • Make sure you have fever and cough medicine in your cabinet, as well as some multivitamins and a first aid kit

QUARANTINE, BUT MAKE IT COOL

Just because we’re in quarantine and living with curfews doesn’t mean we can’t have fun. Use this time to whip up some cool new recipes, desserts, and maybe even try your hand at breaking bread! This is your time to be the little chef you always wanted to be.

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