STOCK A HEALTHY KITCHEN

Because you may be preparing to stay home more than usual, it’s important to have healthful foods on hand. It also means shopping for food that will last for an extended period of time — about two weeks’ worth for those who are quarantined. I hope you won’t be holed up for too long, but just in case, here’s a list of foods to keep in mind when making your list.

PANTRY

Canned beans Use in soups, stews and Mexican cooking. (choose the product with the least amount of sodium you can find), drain and rinse with water before use. Look for “No-Added-Salt” on the label.These foods supply protein and fiber, along with health-supporting minerals, like magnesium and potassium

Canned Fruit packed in water, juice or light syrup 100% fruit juice with no added sugars, no more than 120 calories per 8 fl oz.

Canned Vegetables are convenient to keep around. Look for lower sodium options, drain and rinse with water before use.

Dried fruit, such as apricots, raisins, apple rings, dates without added sugars —all can add sweetness and texture to oatmeal. Also a great snack!

Freeze dried fruit, Crispy, freeze dried fruit supplies vitamins and minerals and is perfect for snacking and adding to trail mixes. You can find freeze dried blueberries, mangoes, and others at Trader Joe’s as well as all the mainstream markets.

Grains Single ingredient grains: Shop for whole grains, such as steel cut oats, quinoa and brown rice. These make tasty and nutritious side dishes. *Wrap and freeze what you can’t use in a week.*

Breads: It won’t stay fresh on the counter, but sliced, frozen bread will last for months. Make sure to buy 100 percent whole grain varieties

Fast cooking grains & pasta—Couscous, bulgur, rice, quinoa, barley, orzo and other pastas store easily in the pantry and make fast side dishes and great additions to soups, casseroles & one-dish meals.

M S B I T E S . C O M • S T O C K A H E A L T H Y K I T C H E N Dried Beans, Peas, Lentils are versatile and inexpensive. Add to soups, make chili, lentil burgers, hummus and lots of other tasty dishes.

Cans or pouches of tuna, salmon or chicken. Handy for casseroles or sandwiches. Some come packaged with crackers & light mayonnaise for an easy lunch. Choose lowest sodium option. Try canned fish on top of salads or crackers, mixed with pasta, or get cooking and make fish cakes.

*Seeds, such as pumpkin seeds, hemp seeds and chia seeds, supply some protein as well as fiber. Add them to your breakfast cereal (hot or cold) or use them to top salads, sautéed veggies or avocado toast.

*Nuts, such as pistachios, pecans, walnuts, peanuts and almonds. You can use them to boost the nutrition and tastiness of a range of meals and snacks.

Canned or Prepared tomato products Canned tomatoes, (stewed or diced, seasoned or plain) and prepared pasta/pizza sauces—an instant flavor accelerator for fish or chicken. Look for lowest sodium available or “No-Added-Salt” on the label.

FRIDGE

Vegetables (ready-to-use)—Choose precut produce to cut cooking time by 10-15 minutes. Many varieties of salad greens, spinach, kale, coleslaw come pre-rinsed and precut. Also available are sliced mushrooms, sliced bell peppers, carrots, celery jicama and even chopped onions. You can even find salads in a bag!

Long-lasting veggies: Start your at-home stay with hardy veggies, like broccoli, Brussels sprouts, peppers and cauliflower, which, when unwashed and uncut, stay fresh for several days. Carrots (in the refrigerator) and potatoes (on the counter) last even longer.

Fresh fru it—Most naturally come in ready-to-eat servings. Choose pieces of fruit at various stages of ripeness. If you buy precut fruits, like melon chunks, check “use by” dates.

Long-lasting fruits: Think bananas, apples, grapefruit, oranges and clementines. Unripe bananas will ripen over the course of several days, so you can enjoy them as you go. You can also slice and freeze them for snacking or to toss in smoothies down the line. These may be better on the counter than in the fridge.

M S B I T E S . C O M • S T O C K A H E A L T H Y K I T C H E N Tofu and or Tempeh for quick meatless meals

Fish fillets or steaks, such as salmon, tilapia, cod, halibut and trout Freezes well.

Extra-lean cuts of beef and pork (cuts with “loin” and “round” in the name) Freezes well.

Ground beef or poultry labeled “extra lean”. Freezes well.

Skinless chicken breasts, thighs. Freezes well.

Extra-lean deli meats (choose the product with the least amount of sodium you can find)

*Nut butters Tahini, peanut butter an almond butter—rich in protein. Look for products with no partially hydrogenated oils, no added sugar and with the least sodium you can find.

Milk 1 cup of dairy milk provides 8 grams of protein — more than an egg. Opt for fat-free (skim) or low-fat (1%) If you’re choosing plant-based options, Choose Calcium fortified, no added sugar versions of these dairy alternatives. (soy, almond...)Protein content will vary.

Low-fat or nonfat yogurt with no more than 20g of total sugars per 6 oz serving. Greek yogurt has more protein than other yogurts.

Eggs Store eggs in their carton on a fridge shelf (rather than the door), where they’ll last for about three weeks. Boiled eggs will stay good in their shell for a week. They’re a convenient way to get a protein fix and they pair well with fresh or frozen veggies. Or, hard boil a half-dozen at the beginning of the week and have on hand for a snacks.

Cheese Some hard cheeses, like Cheddar, can last more than two weeks as long as you make sure to store them properly. Shredded cheese can last even longer when frozen.

*Nut Butters may need to be refrigerated once open. Nuts to be stored for longer than a week do better in the freezer.

M S B I T E S . C O M • S T O C K A H E A L T H Y K I T C H E N FREEZER

Chicken breasts/tenders—Cut 10-15 minutes off cooking time by buying boneless, skinless versions. Buy in quantity & freeze in meal-size portions to save money.

Fish fillets/shrimp—A wide variety of fish come quick-frozen and packaged in ready- to-eat servings. Store in a freezer bag to preserve quality. (Be aware that breading and sauces may add extra calories and sodium)

Frozen vegetables—Peas, spinach, chopped broccoli, or frozen vegetable blends. Toss with rice or pasta, add to soups & stir-fry, or use as a side dish. Great to keep in stock when fresh vegetables are not available. Buy plain vegetables without sauces or seasonings, in the loose packages so you can use as much or little as you need.

Frozen fruit: Load up on frozen berries, pineapple, mangoes and peaches which are perfect for making smoothies or topping yogurt and oatmeal.

Stuffed pastas—Quick-cooking tortellini, ravioli and gnocchi come filled with meat, cheese or vegetables. Great as a main dish, sides or in salads.

Frozen whole-grain breads/rolls & precooked rice/grains

Leftovers If you are cooking soup, chili, spaghetti sauce or other family favorite, cook extra and freeze the leftovers to make meal time breeze in the future.