Now, more then ever, it’s essential to feed your body the nutrients it needs to maintain a healthy immune system. With events canceled and schools closed in response to the coronavirus pandemic, you may be wondering which foods to keep on hand in case a quarantine goes into effect.
While I don’t want to contribute to the hysteria that is causing folks to hoard toilet paper, I do think stocking your fridge and pantry with enough healthy food items to last a few weeks is a good idea.
Foods to Keep on Hand
These are the items I have in my fridge and pantry:
Frozen Vegetables
- broccoli
- cauliflower
- corn
- peas
- green beans
- peas and carrots
- mixed vegetables
- peppers and onions
- cut leaf spinach
- chopped kale
- chopped collard greens
I don’t have to worry about frozen vegetables spoiling – especially frozen greens – and I can use them in soups, smoothies, steam-sautés, and more.
Frozen Fruit
- wild blueberries
- sliced strawberries
- dark sweet cherries
- mango
Fresh fruit tends to have a short shelf life, but frozen fruit is just as healthy and ready when you need it. I like to add frozen fruit to cooked grains and smoothies.
Dried Fruit
- raisins
- dates
- apricots (without sulfur)
- mango
- figs
Dried fruit also has a longer shelf life compared to fresh. I snack on apricots, figs and mango slices and add dates and raisins to my morning porridge.
Veggies in the Pantry
- spaghetti squash
- butternut squash
- sweet potatoes
- Yukon gold potatoes
- red onions
While they don’t last as long as frozen veggies, these veggies should be able to last a few weeks in a cool, dark pantry. I rotate between squash, potatoes, and grains as the main component in dinner recipes.
Fruits and Veggies in the Fridge
- lemons
- apples
- garlic
- carrots
- celery
If they are purchased fresh, these fruits and vegetables should last at least a couple of weeks in the fridge. The apples are primarily for snacking – but the other ingredients pop up in a number of my recipes.
Canned Goods
- garbanzo beans (chickpeas)
- navy beans
- pinto beans
- black beans
- kidney beans
- tomato sauce
- tomato paste
- diced tomatoes
- olives
- capers
- artichoke hearts (packed in water)
Beans are a good source of protein and fiber. I strive to eat at least one meal that features beans every day. The fact that you can stock up on them without fear of spoilage is a bonus!
Dry Goods
- brown rice
- millet
- quinoa
- buckwheat
- teff
- old-fashioned oats (gluten-free)
- pasta (gluten-free)
- bread and tortillas (gluten-free – I prefer Food For Life gluten-free bread, English muffins, and tortillas and I keep them in the freezer)
- lentils
- dried beans (if you prefer to cook them yourself)
- cashews
- brazil nuts
- walnuts
- pumpkin seeds
- sunflower seeds
- flax seeds
- hemp seeds
Note, if I plan to store grains, nuts or seeds for an extended period of time, I place them in the fridge or freezer.
Other Items
- apple cider vinegar
- balsamic vinegar
- olive oil
- mustard
- arrowroot starch
- egg replacer
- herbal teas (hibiscus, ginger, chamomile, etc.)
- maple syrup
- rice milk (or other plant milk)
- peanut butter (or other nut or seed butter)
While many whole food plant-based diet advocates encourage us to avoid processed oils, I do use a small amount of olive oil in some of my recipes. However, oils can turn rancid quickly – so I only buy small bottles.
Dried Herbs and Spices
- basil
- black pepper
- cayenne pepper
- chili powder
- cinnamon (Ceylon cinnamon powder)
- crushed red pepper flakes
- cumin
- curry powder
- garlic powder
- ginger (fresh & ground)
- oregano
- paprika
- parsley
- pure vanilla extract
- Himalayan sea salt
- tarragon
- thyme
- turmeric
Herbs and spices add flavor in the place of salt and fat in plant-based cooking. These are the herbs and spices I use the most, so I want to be sure I have plenty on hand.
Eat lots of fruits and veggies
Numerous studies show how what we eat impacts our immune system and how fruits and vegetables play a vital role. We often think fresh produce is the healthiest option, but that’s not always the case.
Frozen fruits and vegetables are usually picked at the peak of ripeness and flash-frozen – locking in an optimum number of nutrients. Fresh produce, on the other hand, is often picked before it is fully ripe, and then additional nutrients are lost during travel and storage. So, not only do frozen fruits and vegetables have a longer shelf life, they may be more nutritious.
In either case, strive to eat plenty of fruits and vegetables to give your body the tools it needs to stay healthy. Explore my recipes and meal plans for ideas.
Be well!
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