During the pandemic, I think it is important to go back to the basics for meal planning and cook from the pantry. There are a few reasons for this. The first is that you want to fuel your body with the most nutritious foods and whole foods are the way to go. The second is that you want to rely on shelf stable components that can be dressed up easily to make a delicious meal. Below is a sensible way to approach this.
Fruits and Vegetables
Fresh and frozen are always best, but canned can do in a pinch. Try for a variety of textures and colors to ensure that you are getting all of the vitamins and minerals that you need. Delicate vegetables like leafy greens don’t have a long shelf life, but hearty cruciferous vegetables like broccoli, cauliflower and cabbage do. Farmers markets are considered essential and open now, so support your local farmers. You can also participate in a CSA (Community Supported Agriculture) to support local farmers and get produce that is seasonal. After the last frost is when to start planting your summer garden. Find out what grows best where you live and plan out your garden. You don’t have to have a lot of space and many things grow well in containers. Throughout the year, you can sprout seeds indoors for a nutritious and delicious addition to your meals. Seek out free stuff on social media. We live in Napa, California, and right now, neighbors have an overflow of citrus fruits that are free for the taking. In the summer, our garden produces so much that we place a huge bowl at the end of the driveway for any neighbor to enjoy.
Starchy Vegetables and Winter Squash
Potatoes, sweet potatoes, beets, turnips, rutabaga and winter squashes like butternut or spaghetti have a very long shelf life when stored properly. Most of us are not lucky enough to have a root cellar in our homes but think about utilizing a cool/dark place like your garage for these items. Not only do these vegetables have a long shelf life, but they are nutritious and filling. All can be roasted, and you can make hearty soups with some as well.
Flavorful Plant Additions
So many recipes can be made even better with the addition of aromatics like onions (or anything from the allium family like leeks, shallots or green onions), garlic, and ginger. These also store for a long time in a cool/dark place, be sure to keep them separate from the potatoes. Liven up your food with fresh herbs or dried spices. If you don’t have access to fresh, you can substitute ½ of the same measurement of dried in its place. We make delicious chimichurri sauce with whatever fresh herbs and spices we have on hand and serve it on top of tofu or rice. In the winter, we used dried herbs in place of the fresh. You can easily whip up an oil and vinegar-based salad dressing with the addition of aromatics and fresh or dried herbs. I chop up a shallot, add a minced garlic clove, ½ teaspoon salt, 1 teaspoon vinegar (whatever type I have a taste for that day), 1 tablespoon each of dried oregano and basil, and a few tablespoons of olive oil. You can always mix in some Dijon mustard before adding the oil—delicious! I have to plug Nooch here—which is the nickname for nutritional yeast. We use it in many applications to make things taste a little bit cheesy. Toss some tofu in it and cook in the air fryer for a vegan “chicken”, add a tablespoon to a blended soup, or even sprinkle some on your popcorn.
Legumes: Beans, Lentils and Peas
Dried beans are an inexpensive way to ensure that you are getting your protein requirements. They are high in fiber, very filling and low in fat. I belong to the Rancho Gordo bean club and get a shipment of 6 pounds of heirloom beans every quarter. It is very simple to cook the beans and once you have eaten an heirloom bean, you will never go back to canned beans. We serve beans and rice with pico several times a month.
To get dried beans ready to cook, sort through them to remove any tiny pebbles and debris. Wash several times in cold water and then soak for up to 8 hours. Ensure that you cover the beans by at least four inches of water because most beans triple in size when soaking. No need to discard the soaking water, since you already washed the beans, you can use the soaking water to cook the beans. If you get busy and can’t cook the beans that day, change the water out and store in the refrigerator to cook tomorrow. When you cook the beans, ensure there is plenty of water, bring to a boil, then skim off the foam, lower the heat, partially cover and simmer. Check every 15 minutes and taste for doneness. In the last 15 minutes of cooking add salt to the water. For a one-pound bag of beans, I add four teaspoons of salt.
Grains and Pasta
Grains and pasta have a very long shelf life. There are many grains to choose from these days aside from rice. Each has their own texture and flavor, but many can be used interchangeably in soups, salads and other application. They contain essential enzymes, iron, dietary fiber and vitamins. Because your body absorbs grains slowly, they provide sustained and high-quality energy.
Sort through the grains to remove any tiny pebbles, debris or insects. Wash several times in cold water and then soak to increase digestibility. Drain and discard the soaking water. Add water to the grains in the recommended ratio listed on the package, bring to a boil, lower the heat, cover and simmer without stirring during the cooking process. You may add a pinch of salt to help with the cooking process with the exception of kamut, amaranth, and spelt because it interferes with the cooking time. If you have an electric pressure cooker—you can just set it up to cook and walk away.
Nuts and Seeds
We keep a variety of nuts and seeds in the pantry, mostly raw. Raw nuts can be soaked and made into plant milks or cheeses. You can always toast raw nuts in the oven at 350 for 5-10 minutes to add to stir fries or salad. Nuts are also great in baked goods! Be flexible with your recipes. If you are making cookies that call for pecans and don’t find any in your pantry, you can easily substitute another nut.
Oil, Vinegar, Condiments, Soy Sauce, Hot Sauce, Salt
I like to have a variety of oils in the house with extra virgin olive oil being the main oil I use in raw applications. California Olive Ranch is delicious and easy to find. We use canola for cooking and baking and sesame for a little flavor at the end of cooking a stir fry. Vinegars that can be used for multiple applications are apple cider, white wine, red wine and balsamic. Apple cider can even be used to make “buttermilk” out of plant-based milk and is essential in vegan baking. Various condiments including mustards, hot sauce and soy sauce can enhance the flavor of a dish. Use all of these to dress up salads, stir fries, grains and beans. Don’t forget to have some tahini on hand—it can be used in a salad dressing or to add depth to a spicy sauce in Asian cooking.
Bouillon, Stock and Miso
We choose to either make our own stock or to use bouillon cubes or paste in a jar. These last a long time in the pantry or refrigerator and are incredibly convenient. I have seen recipes to make dried powder versions, which I plan to try soon. Miso, a fermented paste (see more about fermented foods below) is something that does not easily spoil and can be stored in the refrigerator for a year or two. I like to keep a few versions on hand—both dark and light. They can be used as the base for a soup or to add some umami to Asian cooking. Dogs love to get a spoonful of miso as a healthy snack!
Fermented Foods
For the health of the bacteria in your gut, it is beneficial to have some fermented foods each day. Fermented foods improve digestion by lowering the pH in your intestines and help to move the bad bacteria out of the body. Think of the gut as the place where we introduce the outside world into our insides and where bacteria enters our bodies. Eating a high fiber diet that includes fermented foods will help to usher that bad bacteria out the back door. Some of my favorites are non-dairy yogurt and sauerkraut or kimchi. Wine and beer are fermented (more on them below), so having a reasonable amount of these beverages is beneficial.
Water, Coffee, Tea, Wine, Beer
Hydration is so very important. I remember being told that you need to drink 8 glasses of water a day. That seems like a lot to me and I follow the rule of drinking 1/2 ounce for every pound of weight. Smaller bodies need less water, while larger bodies need more. If you weigh 100 pounds, that means that you would drink 50 ounces of water each day. If you are active, you do need to watch to ensure that you take in some electrolytes. When you sweat, you lose sodium and potassium and must replace these minerals. If you are sweating a lot and only taking in water, you risk over-hydration. There is a condition called hyponatremia, which is low blood sodium concentration, which can be life-threatening. I coached a runner who ended up hospitalized with this, so I can assure you that it is very dangerous.
Aside from water, you get hydrated in many other ways. If you eat a lot of fruits and vegetables, you are getting some hydration through that food. There are health benefits to both coffee and tea. Coffee is helpful to stimulate liver function, so if you enjoy coffee, feel free to have 2-3 cups a day. Tea has been shown to have a variety of healthful benefits—too many to discuss in this blog post, but a quick Google search will provide more details in choosing what tea is best for you. Both wine and beer have been shown to be linked to good heart health, when consumed in moderation.
I do believe that by keeping things simple, you can reduce your stress and eat more healthfully. Find some recipes that your family likes and ensure that you always have those ingredients on hand, so that when it is time to decide on what to have for dinner, you can pull out the menu and take a vote. Take a look at my Recipes for inspiration and visit often for new updates!
