This isn’t the most uplifting subject but it is important. Currently, the Coronavirus scare is running rampant. I, for one, am staying positive and in no way want this post to seem like fear mongering. Do I have a fear of a lock down? I do in a way but still hope that it’s unrealistic. But do I have a fear of anyone in my family contracting it? I don’t. I have faith in the information that is being provided to us in that we have a much higher chance of contracting influenza and that in most people, particularly children and healthy adults <65 years of age, the Coronavirus is mild and not more dangerous than the flu.
Either way, the potential pandemic has got me thinking about being more prepared, which seems like a good thing to be. There are always other scenarios where an emergency can happen and we’ll be stuck in our tiny, Brooklyn apartment. A big storm, a flood, or another disaster can cause food to run out at the grocery store for a few days (or more). Therefore, I came up with a list of plant-based foods that I will always have stocked and wanted to share it with all of you.
These foods can be eaten separately or you’ll be able to make a meal out of them, in the hopes that there is still electricity, running water, and gas available.
1. Dried & Canned Beans, Lentils, & Chickpeas
These are some of the most excellent plant-based sources of protein, fiber, calcium, and iron. Because of that, I generally always have some, if not all, of these stocked in my pantry because they’re great in a pinch for a quick and easy meal. When purchasing canned options, look for “low salt” or “no salt added” options and rinse them before cooking or adding them to a dish. Some easy meals include burrito bowls, bean and/or tacos, roasted chickpeas as a snack or topping a grain bowl, daal, mujadarrah (lentils/rice/onions) or just heated through with spices, served with a side of grains and veggies.
Storage
Unopened canned beans generally last for 3-5 years. Dried beans last for 2-3 years.
2. Grains
When it comes to grains, think of quinoa, rice, oats, farro, dried pastas and cereals. Not only are these going to provide you with nutrients like iron, protein, fiber, and B-vitamins but they’re going to also help bring a dish together and keep you full because they’re full of fiber as well as energy-boosting carbs. These can always be a base for a meal that you throw together, like a grain bowl, or they can be a side.
Storage
Dried, unopened pasta generally lasts for 3 years. Uncooked quinoa and oats last for 18-24 months. Uncooked rice lasts forever.
3. Nuts, Seeds and Nut and/or Seed Butters
More good sources of protein, fiber, iron and healthy fats. Plus, almonds are a great source of calcium. Cashews are essential if you’re craving a vegan cheese sauce - just make sure that you have a blender or food processor handy. Add seeds to meals like pumpkin, chia, flax and hemp seeds. Have nuts as a quick snack with some fruit. Add nut butters to smoothies.
Storage
In the pantry, cashews only stay fresh for 2-4 weeks but will last for 6 months in the fridge and 1 year in the freezer. Almonds, that are still shelled, last for 2-4 weeks in the pantry, 12 months in the fridge, and 2 years in the freezer. Pumpkin seeds last for 2-3 months in the pantry or 1 year in the fridge or freezer. Unopened natural peanut butter lasts for 3-4 weeks in the pantry and 6 months in the fridge.
4. Unrefrigerated Non-Dairy Milks
The non-dairy milks that you find in the aisles, not the refrigerator, are best to store because they’ll last longer. Once you open them, they need to be refrigerated and only last for up to 7-10 days. Non-dairy milks are a great source of calcium, vitamin D, and B-12 as long as they’re well fortified. Not all non-dairy milks are fortified equally so always check the nutrition facts label for this information. For example, Whole Food’s 365 organic soy milk is very well fortified while their almond milk is not. If you can only pick one type of milk, go with soy as it has the most protein per cup. Use milks for smoothies, cereals/oats, sauces, or for just drinking a glass of it.
Storage
Unopened, unrefrigerated soy milk lasts for 3-4 weeks after the expiration date, usually a few months out from when you buy it. Once opened, it lasts for 7-10 days.
5. Dried Fruit
Get vitamins, minerals, antioxidants, and phytochemicals in with dried fruits. The best kinds to purchase are those that don’t have any added sugars. You can tell by looking at the ingredients of the package. It should only say the name of the fruit there (i.e. dried mango’s ingredients should say “mangoes”). Raisins, dried mangoes, dried apricots, dried pineapples, dried apples, freeze dried strawberries and blueberries are all great options and make wonderful snacks or additions to some savory meals.
Storage
Raisins and other dried fruits last for 6-12 months.
6. Frozen Fruits, Vegetables & Tofu
Having an arsenal of frozen fruit and veggies will come in handy for smoothies and full meals. Frozen produce is just as nutritious, if not more, than fresh options and will last a lot longer. Anything that you normally make with fresh produce can be substituted with frozen although it might not taste AS good, which in an emergency setting is a-ok. Some great frozen vegetable staples to have are onions, spinach, corn, peas, edamame, squash, and broccoli. Any frozen fruit is great. You can defrost frozen fruit and use it to top cereals and oats or you can just enjoy it a little cold the same way you would if it was fresh. Freezing tofu is a great option and it actually gives a really nice texture once you defrost and drain it afterwards.
Storage
Most frozen produce will last about a year in the freezer. If you freeze unopened tofu, it will last about 4-6 months.
7. Nutritional Yeast
Nutritional yeast, aka “nooch”, is a nutritious food that you can add to anything to give it a cheesy flavor. It’s usually used in “cheesy” sauces, on popcorn, substituted as parmesan on pastas, or just sprinkled on some avocado slices. It’s very high in B12 and other vitamins.
Storage
Keep in a cool, dry place for up to a year
8. Oils, vinegars and sauces
Have some of these ready to go such as olive oil, balsamic vinegar, soy sauce, tahini, and your favorite hot sauces. They’ll be used to cook and flavor the dishes that you’re making while stuck at home. Anything to avoid bland foods will probably brighten your day.
Storage
Unopened olive oil can last for up to 2 years in the pantry while unopened soy sauce can last up to 3 years. Check the expiration dates on the bottles for others.
9. Jarred garlic and vegetables
If you cook with garlic often, having minced, jarred garlic can be a lifesaver for times like this. Use it the same way you would if you were using fresh garlic. There are also jarred vegetables available that taste delicious and are pre-seasoned like artichoke hearts, sundried tomatoes, olives, capers and pickles. Whatever your favorites are, have some on hand.
Storage
Jarred garlic lasts for 18-24 months in the pantry and jarred, unopened pickles can last up to 2 years.
10. Desserts & Sweets
As a chocoholic, this is a must for me. If I get stuck in my small, 2 bedroom apartment with my husband, toddler and two cats for more than 3 days, I’m definitely going to need chocolate to bring me some joy. Think about your favorite types of commercially packaged desserts and check the expiration dates. If anything lasts for more than 6 months, store it and put away for a time like this. I’m going to make sure that I have dark chocolate chips, dark chocolate bars, vegan ice cream, and vegan gummies.
Storage
Varies. Dark chocolate chips can be stored for up to 2 years, candy bars for up to a year, gummies 6-8 months, ice cream 8-12 months.
Water
Aside from the foods listed above, it is important to make sure that you have a supply of water. If there’s no running water, you’re going to need a backup of bottled water, even if you normally don’t drink it because it’s better than nothing. The general rule of thumb is that you need a gallon of water per person per day. So, for my family, I need 3 gallons for each day that there’s an emergency. However, I don’t have room in my apartment for that so we’ll store what we can.
Reduce Waste & Keep Track of Items
If you can, separate the foods that you’re leaving for the “just in case” moments so that you don’t mix them up with your regular food supply. To reduce food waste, check the expiration dates every 6 months and rotate your stock. This means if something is going to expire in the next month or two, pull it out of your storage, use it for your day to day meals and replace it with a newer version that will go into the storage area. If you’re unsure of what the expiration dates are, especially once something is opened, check out this really handy website where you can virtually search any type of food.
I hope this is helpful and remember, the likelihood of an emergency happening is very low but it’s still good to be prepared...just in case. Have you or will you be stocking up? Let me know below!
