For many of us, the coronavirus outbreak means being stuck for longer periods at home. But it doesn't have to be all negative news. This presents an opportunity to become more creative in the kitchen by creating home-cooked meals that are both delicious and nutritious.
Because nutrition is just as important now than ever, there is no reason to neglect your health by choosing take-out or processed foods. Eating a whole-food-based diet helps to support the body to build a strong immune response, fight off illness, and prevent chronic disease. Eating healthy doesn't have to be complicated. And it can be done on a budget while using non-perishable food items that will last for ages in your pantry.
Our best advice for you? Have a plan! Planning and prepping your meals over the week will not only save you time and money but also a lot of stress. This is also a great strategy to help keep you on top of your health goals and follow your nutrition plan.
Today our in house nutritionist is sharing some easy and healthy meals to make using non-perishable food items in your pantry.
Burrito bowl
A filling and easy meal that is high fiber, which helps to stabilize blood sugar levels while providing amino acids for sustained energy and recovery.
Combine rice, beans, diced tomatoes, corn, and onions in a bowl and you're done! If you wish to add some extra flavor and texture you can add salsa, guacamole, or avocado as toppings.
Veggie burrito
If you prefer the classic burrito over the burrito bowl all you have to do is add the wrap! Brown rice wraps are a great alternative that work well and are a more blood sugar friendly option.
Smoothies
Smoothies aren't just meant for breakfast! This is the perfect whip together meal that you can create in minutes using frozen fruits and vegetables. Plus smoothies are a great option for picky eaters because you can easily sneak in healthy foods such as green vegetables, which you may be having trouble getting into your diet on a daily basis. Always include a source of healthy fat and protein to keep your blood sugar stable. Find out how you can make our in-store best seller smoothie the Maca Monkey at home.
Coconut curry
To create an easy curry all you really need is canned coconut, spices, and your choice of rice, chickpeas, lentils, or beans. Add some garlic, onion, and curry powder for some extra flavor and immune-boosting benefits.
Stir Fry
Aka dump everything into a pan, stir-fries are a quick and easy way of using up your vegetables to create a healthy and balanced meal that is ready in no time and that the whole family will enjoy.
Using non-perishables? Use frozen vegetables and add a protein source such as tofu, chicken, or beef to keep your energy and mood stable.
Soups
Beans and legumes are great vegan options to make a hearty meal out of a soup that is both comforting and satisfying due to the high fiber and protein content. You can also use canned foods like pumpkin to make a nutrient-dense soup that takes no time to make.
If you are an omnivore bone broth is a great nutritious soup you can make using frozen chicken bones from your local butcher with vegetables such as carrots and celery. Store any leftovers in the fridge or freezer for when you need them.
Lentil dahl
A traditional Indian dish that combines comfort with flavor, all you need are lentils, rice, coconut milk, spices, and vegetables of your choice such as cauliflower and spinach. If you don't have fresh produce on hand, frozen works just as well. Check out the recipe.
Slow cooker chili
One of the many ways you can use a slow cooker is by making homemade chili, the perfect comfort food! Vegetarian chili can include bulk or canned beans and legumes or you can go the carnivore root and use frozen meat such as ground beef or chicken.
Overnight oats
Think oats are boring? The beauty of this recipe is that it can be re-created numerous times to satisfy any preference. Get creative and explore some of our favorite overnight oat recipes here. This is a fantastic breakfast option that you can prepare the night before for the whole family to enjoy.