This is a crucial time around the world to where the WHO and CDC recommends that most of the population be advised to stay home due to the Coronavirus outbreak. I’ve been to many different grocery stores and noticed people stocking up on many frozen dinners and processed foods. It’s helpful to know that even though you’re at home, you can still eat healthy using certain shelf-stable items. Additionally, while at home, what else will you do with all that free time? You may as well learn a few cooking techniques and recipes to cook a great home cooked meal. But first, are you wondering which healthy items are great to have on hand?

 

Here’s a great list to start with.

Canned fruits (packed in 100% juice)

Make sure you get canned fruit that are packed in 100% juice, rather than ones in heavy or light syrup. Heavy syrup is made of water, corn syrup, and sugar. Light syrup is made of water and sugar. This is especially important for those that are watching their blood sugar levels or if you’re just being aware of your sugar consumption.

  • Best ways to enjoy canned fruits: Some ideas on using canned fruit is to stir it into oatmeal, yogurt, blending it into a smoothie, or simply eating the fruit as is.

 

Canned vegetables (No salt added)

Canned vegetables are a great alternative when fresh vegetables are not readily available. One thing to take note of is the sodium content within these cans. To maintain a healthy blood pressure, aim for vegetables with no salt added.

  • Best ways to enjoy canned vegetables: There are lots of ways to utilize canned vegetables, such as adding them into a soup or pasta, or just by mixing a bunch of canned varieties with some canned legumes then toss that mixture with a dressing for a quick and easy salad.

 

Frozen food (vegetables, fruits, meats, fish)

People tend to think frozen food is not healthy, but they can be just as nutritious from their fresh counterparts. Fruits and vegetables are generally picked and harvested at the peak of their ripeness, then they’re washed, blanched, cut, frozen, and packaged within hours of picking. The nutrients are frozen within the item as compared to a fresh fruit or vegetable that may have been sitting for a few days, in which nutrients are lost over time.

  • Best ways to enjoy frozen food: With frozen meat and fish, you can buy a big piece, cut it up, wrap it, then freeze it to maintain its quality over time. You can roast the vegetables in the oven. For frozen fruit, you can easily toss them in cereal, yogurt, smoothie, or even make into 100% fruit soft-serve with a Yonanas machine.

 

Dairy Products (milk, eggs, Greek yogurt, cheese)

Although it’s not an actual dairy product, eggs are included in this category since they are usually sold next to the ones that really are. Additionally, dairy products and eggs offer a fair amount of protein for those that don’t consume meat or fish daily.

  • Best ways to enjoy dairy products: Cheese can be enjoyed perfectly on its own. Milk has many uses, whether it’s consumed on its own, poured onto cereal, in a smoothie, or used in baking. A hardboiled egg is a great quick snack when you’re on the go. Eggs are the perfect breakfast item that can be prepared in various ways, and they can also be used in baking. Greek yogurt can be used for smoothies, as a dip, eaten with fruit, or as a substitute for sour cream.

 

Dried or canned legumes (beans, lentils, peas)

Dried legumes get a lot of flak because they can be time consuming to prepare, but they are versatile and aren’t as bad to prepare as it may seem. Legumes are high in fiber and protein. So, what does this mean for you? It can help lower cholesterol, control blood sugar levels, support bowel health, and curb your appetite to prevent overeating.1

  • Best ways to enjoy dried or canned legumes: Legumes work well in soups or something like a nice heart-healthy 3-bean chili. Another option is to open up a can of beans, rinse them, and put them on a salad.

 

Unsalted nuts & nut butters

Nuts & nut butters, such as almonds, peanuts, cashews, and walnuts have a high content of monounsaturated and polyunsaturated fatty acids, which in turn show a great effect in providing healthy cholesterol and triglyceride levels.2 In simple terms, they’re really good for your heart, but make sure you purchase for the unsalted ones too.

  • Best ways to enjoy unsalted nuts & nut butters: Utilize nuts as a quick snack on its own, grind them up and mix them with your favorite seasonings to coat your chicken or fish for added protein and texture, or mix them in yogurt or a smoothie. Nut butters can be used by itself as a dip for vegetables, like celery or fruit, like an apple. They can also be used within a sandwich and paired with fruit like a banana or strawberries. PB and banana sandwich… Yum!

 

Whole grains (barley, bulgur, maize, oats, quinoa, rice except for white rice)

Rich in fiber which is beneficial for your heart by reducing blood cholesterol and is also good for digestive health, by maintaining healthy bowel function.1

  • Best ways to enjoy whole grains: Whole grains can be used in so many ways. Personally, what I like is oatmeal topped with canned or fresh fruit, quinoa mixed in my spinach salad, or brown rice with my meat or fish.

 

Dry pasta (Banza or other bean-based, or whole wheat)

Same benefits as noted above but in the form of pasta.

  • Best ways to enjoy pasta: These pastas can be used with any pasta sauce. My favorite dish to make is a pasta salad using whole grain rotini pasta, cherry tomatoes, spinach, a protein such as canned tuna, and I toss it with an olive oil/balsamic vinegar dressing.

 

Flour (whole wheat)

If you feel the need to bake, give whole wheat flour a try. It contains more nutrients, such as fiber, than refined white flour. You can easily integrate whole wheat flour in any of your recipes that calls for all-purpose flour.

  • Best ways to enjoy whole wheat flour: Whole wheat flour can be used to make whole wheat bread, rolls, muffins, etc. However, there is one thing to take note of; whole wheat flour can change the outcome of the final product by making it heavier and dense. For starters, you could try it first with 50% whole wheat, and 50% all-purpose, then switch to 100% whole wheat.

 

Seasonings (Mrs. Dash or another salt-free alternative, pepper, paprika, cinnamon, etc.)

Salt-free is the way to be. If you’re not using it, give it a try. Your blood pressure will thank you.

  • Best ways to enjoy seasonings: I use a salt-free alternative when I season my fish and meat. It heightens its flavor to a whole new level.

 

Stevia

Having a sweetener for your foods is another handy item to have. Stevia is a 100% natural plant-based sweetener that, because it derives from a plant, is also rich in nutrients.

  • Best ways to enjoy stevia: Rather than using sugar to sweeten your coffee, just add in some stevia. In any recipe that calls for sugar, replace it with stevia.

 

Bouillon cubes or granules or canned/boxes of broth (chicken, vegetable, beef)

When you don’t have the items to make a good stock from scratch, bouillon powder or cubes are the next best thing. Aim for a sodium free version to maintain a healthy blood pressure.

  • Best ways to enjoy bouillon and canned/boxed broth: Use them in any recipe calling for a certain type of broth.

 

Extra Virgin Olive Oil

Oil is another required item to have because of its many uses in cooking. Extra virgin olive oil is the preferred one to use because it has not been exposed to chemicals or heat during processing. Thus, the oil retains more nutritious compounds by providing greater health benefits. Olive oil contains healthy omega-3 fatty acids but is predominantly rich in oleic acid, an omega-9 fatty acid which has been shown to reduce inflammation, lower cholesterol, and keep your heart as healthy as it can be.3

  • Best ways to enjoy extra virgin olive oil: Olive oil can be used for all your cooking needs where oil is involved, except for deep frying, which I wouldn’t recommend anyway. Sautee a veggies and chicken for a stir fry. Spray olive oil onto broccoli before roasting in the oven. Mix it up with balsamic vinegar for a salad quick dressing. At 120 calories per tablespoon, if you’re looking to gain a healthy weight, you can easily add a tablespoon into applesauce.

 

Cereal (Shredded Wheat, Grape Nuts, Puffed Rice, Ezekiel 4:9)

These cereals are low in sugar and fat and it’s great for your health. They’re all made with 100% whole grain, so as mentioned above, they help by keeping your heart healthy and maintaining good digestive health.

  • Best ways to enjoy cereal: Eat them as is or crumble them up and mix them in yogurt.

 

Non-fat dried milk

A great shelf-stable item that doesn’t take up much space. Choose the non-fat one to reduce your saturated fat intake.

  • Best ways to enjoy nonfat dried milk: The only use for nonfat dried milk is by rehydrating it and using it anywhere you want to use milk.

 

Basic kitchen staples (baking soda, baking powder, vinegar, vanilla extract etc.)

These items are items you may need from time to time for cooking purposes.

  • Best ways to enjoy your basic kitchen staples: Vinegar can be used in a homemade dressing. Vanilla extract can be added to plain yogurt. Baking soda and powder for baking purposes of course.

 

Purified drinking water

Last and one of the most important, drinking water. Although water from the tap is okay, some people do prefer bottled water. Our bodies are comprised by an average of 60% water and is required for our cells and organs to function properly. Do you know how many ounces of water you should be drinking a day? At least 64 ounces per day!

 

With all these items and a bit of creativity, it can be an easy and fun way of creating healthy meals for you and your family. Stay safe and healthy!

 

Sources:

  1. Slavin J. Fiber and Prebiotics: Mechanisms and Health Benefits. Nutrients. 2013;5(4):1417-1435. doi:10.3390/nu5041417
  2. Kim Y, Keogh JB, Clifton PM. Benefits of Nut Consumption on Insulin Resistance and Cardiovascular Risk Factors: Multiple Potential Mechanisms of Actions. Nutrients. 2017;9(11). doi:10.3390/nu9111271
  3. Fernandes J, Fialho M, Santos R, et al. Is olive oil good for you? A systematic review and meta-analysis on anti-inflammatory benefits from regular dietary intake. Nutrition. 2020;69:110559. doi:10.1016/j.nut.2019.110559

 

Post Written By: Marc Kusaka, NDTR & Dietetic Intern at Case Western Reserve University