Home sweet home. You might not quite be feeling the sentiment, unless of course you have a dog and then you are especially thankful for your fur baby. Nature walks will never be appreciated like they are today so indulge in the simplicity of sheltered life. In reality home is where we have the most control. And that includes control of what we eat, which is crucial right now. I know I feel useless stuck indoors while healthcare workers are risking their lives to save mine, but the best thing we can all do is use this opportunity to nourish our bodies, relax our minds and practice gratitude.
No doubt your eating patterns have been disrupted. It’s frustrating you can no longer get what you want from the grocery store and you are perhaps having to make additional meals while simultaneously home school your children. It’s a lot of change to contend with in a short period of time with no idea when it will end. The positive? There’s no better chance to re-evaluate your eating habits and implement change.
Aside from the obvious loss of life, there is much negativity associated with this pandemic and unfortunately, fighting for food and essentials is one of them. But this has no use in getting through these tough times. There really is no need to stockpile, panic or stress. In fact, this will only create a constant state of anxiety making it harder to cope with the unprecedented events we are experiencing. I am sure a recent image that went viral on Instagram would deter anyone from taking more than they actually need. It was of an elderly man in a Sainsburys store in the UK, alone and hunched looking down at his shopping list. He was stood still as he absorbed the completely empty shelves around him. This epitomizes the devastation irrational selfish behavior has on those who are already at greater risk.
There is enough food to go around – only greed will prevent this from happening. I know if you can’t beat them join them can make sense during a time of crisis, but if you shop smarter you won’t need to. And you’ll know you are not preventing anyone else from getting the food they need. This is an opportunity to feed your body with more immune supporting nutrients and create a better relationship with food. I will give you ideas for how to make ingredients stretchy further so you don’t need to keep fighting for supplies and take the stress out of meal planning.
You might also be worried about slipping into old habits or gaining new ones, which aren’t favorable. These can be prevented too – by having the right nutritious snacks on hand for when the cravings kick in. There is much that can be done, both efficiently and economically. I am going to break it down in to breakfast, lunch, dinner and snacks to make it easier for you to create a visual of what eating at home should look like.
The most important part is that you prepare meals you enjoy and surround yourself with ingredients you are excited to cook with. If you don’t like something don’t eat it or if you are not sure how to make a bland vegetable taste good just ask! Sometimes we think we don’t like something because it hasn’t been prepared in a way that tantalizes our taste buds and other times it’s just not for us, and that’s ok. Unless you have an allergy or sensitivity there is no need for restriction. If you have a love of unhealthy foods the chances are they can be tweaked to make them healthier and ‘better for you’ substitutions will help you make the switch and create long term healthy habits. I always say the key to healthy eating is counting colors, not calories. Make a point of always looking at your plate and instead of working out the percentage balance of macros, ask yourself if it is colorful?
Even though you are now faced with many distractions, whether it’s face time, your kids being home, or the constant reminder of all the housework you need to do, you probably have more time to make meals than ever before. At least there are no restrictions – and you have access to appliances, the fridge and all the cupboards. There is more temptation than you’re used to but once you have a selection of healthy treats to choose from you wont be feeling the guilt. There is a lack of convenience – no more picking up a donut or bagel on the way to work! But I promise this is a really good thing!
The chances are that if you mainly eat whole foods and avoid those that are processed, enjoy a variety of vegetables at lunch & dinner that take up the majority of your plate, consume high protein meat & fish and snack on nuts and fruit you will already be getting the nutrients you need. If this sounds like you then you might not need my help, but read on in case you discover ways to make your diet more exciting and add some extra recipes to your collection. If there are obvious gaps in your diet then I know this blog can make all the difference. Not only will you benefit from ways to incorporate immune supporting vitamins (A, C, B6, B9, D, & E) & minerals (zinc, iron & selenium) you will also know exactly what to buy to make it happen. My recipes are the furthest thing away from boring – this doesn’t work for long-term success – I use healthy ingredients to make flavorful meals you will love. The best part is they are easy to create – essential to getting started and mastering home cooking.
Worried about weight gain while inactive at home? Fiber is key to maintaining a healthy weight. If you struggle to lose those extra pounds – even though you eat small portions – the chances are you are not getting enough fiber. High volume foods are key to weight loss. You are likely not eating enough! Fiber takes up physical space in your stomach and intestines, enhancing the feeling of fullness. Controlling blood glucose with high fiber foods will take the edge off your cravings and help you avoid snacking on something that is high calorie and processed. Much like protein, the body uses energy to digest fiber, lowering net calories. Since fiber doesn’t contain calories you are already at a deficit. This is why plant-based foods and unrefined grains are so important for your weight loss journey.
What’s for breakfast?
If like me, you crave something sweet in the morning then oats are a winner. Homemade granola can be made on a Sunday and you have breakfast sorted for the entire week. When its homemade, granola is healthy. When it’s bought from a shop its usually packed with sugar and unhealthy oils. My first suggestion would be to not buy any prepackaged cereal. Carbs get a bad reputation, but oats contain soluble fiber that help lower bad cholesterol and regulate blood sugar. They also have nutrients that assist with metabolism of glucose and our response to stress. Oats are cheap, versatile and a great choice for weight management. You will also benefit from immune supporting minerals such as zinc, iron & selenium, which are also all found in nuts and seeds. Paired with fruit and you have a perfectly balanced breakfast that will keep you energized and your immune system in check. Vitamin E, a powerful antioxidant that helps the body fight off infection is particularly high in sunflower seeds and almonds, which are both ideal for adding to granola. Choose raw nuts so there is no chance of consuming any processed inflammatory oils and opt for lower sugar fruits, such as berries. Dried fruit like cranberries are convenient but often have a ton of added sugar. My recommendation is a bag of goji berries, which are packed with vitamins A & C, zinc, iron, fiber and come unsweetened.
Oatmeal can be made in less than 10 minutes but ditch the dairy and switch to plant-based milks with no added sugar. Limiting consumption of cows milk will mean a reduction in lactose, which will prevent spikes in blood sugar. Instead sweeten with cinnamon, a drizzle of maple syrup and top with a banana. Experiment with different toppings to keep breakfast interesting, for example apple cinnamon oats with blueberries and strawberry coconut both make for a delicious bowl. Alternatively, add raw cacao for the heavenly taste of chocolate without any additional sugar intake. How about almond & blueberry pancakes to help with the blues? Yes, amazingly pancakes made at home are also healthy! Or perhaps a quick and easy banana yogurt plate with high fiber and vitamin C pomegranate for another sinlessly sweet breakfast.
For a savory option, your new schedule might allow time to cook eggs and have them on toast with avocado. We already know this green superfood is famous for its healthy fats and high fiber content, but luckily everyone’s favorite fruit is an even better choice during Covid19. This is because it is rich in vitamins B6, C & E as well as glutathione, an antioxidant essential for immune health (also found in asparagus, spinach & tomatoes). Pick up at least 5 for the week and refrigerate when ripe to prevent them from spoiling. A must have for weekend brunch and the prefect addition to salads, creamy avocado even works beautifully in a smoothie. We all love a slice of toast, but if you are looking for a lower carb option, pair your eggs with turkey bacon, tomato, mushrooms, avocado (of course!) and lose the bread. Another option are easy baked veggie egg muffins topped with feta. Immune supporting oregano and turmeric pair amazingly well with eggs. Always add a few grinds of cracked black pepper for better absorption of curcumin – the powerful antioxidant responsible for turmeric’s bright yellow pigment.
Shopping list:
Pantry:
Old fashioned rolled oats (Bobs Red Mill), maple syrup, vanilla extract, unrefined coconut oil, cinnamon (try to source higher quality Ceylon), pecans, flaked almonds, walnuts, almond flour, peanut/almond butter (just nuts, no additives), Kalamata olives (Divina or a cheaper option at Walmart) pumpkin seeds, sunflower seeds, dried goji berries & cacao (both Navitas Organics).
Sounds like a lot? Don’t fret because these ingredients will last a long time and once you have them in the cupboard planning breakfast will become a welcomed chore!
Fresh:
Unsweetened almond milk (Almond Breeze/Califia Farms/Elmhurst), bananas, apples, pomegranate seeds, plain Greek yogurt (Fage), avocado, crumbled feta, eggs (organic pasture raised), spinach, turkey bacon (Applegate – preservative free), tomatoes, mushrooms & bread (sprouted is better – Ezekiel is a good choice).
Freezer:
Blueberries & strawberries.
Seasoning:
Everything bagel, Italian herbs, turmeric, oregano, garlic powder salt & cracked black pepper.
What else can you make?
Strawberry & banana smoothie, nut butter on toast, omelet, granola with yogurt & blueberries… there’s never been a better time to experiment!
What’s for lunch?
Quinoa is an absolute must have pantry staple. Naturally gluten free, this is a carb that won’t cause inflammation or weight gain. You can cook a batch on a Sunday – It takes just 15 minutes simmering in broth and its good for the next three days. In fact it keeps better than any other grain. There is no risk to the consistency because essentially it is a seed! Pacific is my favorite brand of broth – I usually choose low sodium vegetable, but chicken also works well. For extra protein opt for bone broth; it costs a few dollars more but provides nutrients that support healthy joints, bones and skin. Options for quinoa are endless. It works as a great base for meals and is a healthy way to include carbs – unrefined with more protein and fiber than other grains. Add it cold to bulk out your salad or stir it in with your eggs – you love egg fried rice – think egg fried quinoa. It is a great replacement for a sandwich and with leftovers it doesn’t get any more convenient. Quinoa also contains all essential amino acids making it a complete protein. Since this macro is vital for optimal immune health, adding quinoa to your diet has never been more timely.
Vitamin A is an important nutrient for a healthy immune system and apart from organ meat and eggs (another reason to eat the yolk!) most food sources come from the pre-cursor beta carotene, an antioxidant responsible for the orange and deep green pigment found in vegetables. Good sources include sweet potatoes, squash, bell pepper, kale, spinach, broccoli and bok choy. Roasting extra sweet potato or squash in the evening will create a stress free lunch the following day. Sweet potato pairs well with canned wild salmon, avocado and salad greens with a simple extra virgin olive oil and balsamic vinaigrette for a quick, easy and nutritious lunch. Roasted butternut squash works well in a salad with quinoa, and kale, spinach & broccoli work wonderfully in a veggie egg bowl. I like my Bok choy in a comforting and cleansing bowl of ramen.
Beets are packed with immune supporting vitamins C & B9 (folate) and can be conveniently bought vacuum packed – I recommend Love Beets with no additives or cane sugar. These pair deliciously with walnuts, goat cheese and greens creating an extra special lunch that is ready in minutes. Vinegars such as apple cider, red wine and balsamic along with extra virgin olive oil, dried herbs and spices are healthy ways to season your food. Check out my salad blog for some simple homemade dressings. There has never been a better time to add fruit to your meals so top your salads with tangerine. Citrus can be used to make a dressing – get rid of the store bought with the long ingredient list! It’s something else you don’t need to buy. Next time you cook chicken, how about adding an extra breast so you can fix yourself a chopped chicken and black bean salad for lunch the next day? Then dress it with a coconut, lime, cilantro and chili dressing. This makes for a very satisfying bowl. Even the salad haters will be converted.
When you think about stockpiling, apart from loo roll your attention turns to cans of beans! It’s true that it’s a very good idea to always have a variety of beans in the pantry. These are so versatile and have a good balance of slow carbs, protein and antioxidants. They are also extremely inexpensive and will keep you satiated. Beans can be added to quinoa, eggs, salads, soups and stews. I have an easy immune boosting stew recipe on my blog, which might help get you get started.
The other day I was in desperate need of a food shop when I decided to avoid getting my husband to stop somewhere and put himself and others at risk, and instead I chose to make do with the supplies I had. The result was a quick, easy, enjoyable lunch. If it wasn’t for the pandemic I would have gone out and spent a fortune on groceries. I made a soup with ingredients that support a healthy immune system. I used many pantry items – vegetable broth, canned crushed tomatoes, three different types of beans, turmeric, oregano and a pinch of coconut sugar. I rarely let myself run of fresh garlic and ginger, so these were added to the pot. Saying that I recommend getting a jar of each for the fridge. Look for minced garlic without additives such as Trader Joe’s own brand, which consists of garlic, water and citric acid – a safe natural preservative derived from citrus fruits – and costs just $2. The Ginger People have an excellent jarred minced ginger for those times of convenience. I also included jarred Kalamata olives, a convenient addition to salads that come with a dose of vitamin E. The first time I made the bean soup I served it in a wide bowl and topped with a couple of eggs – try to pick up organic pasture raised for more vitamin D and omega 3 and to avoid GMO’s and pesticides.
Shopping list:
I haven’t added the ingredient if we’ve covered it at breakfast.
Pantry:
Quinoa (Ancient Harvest), vegetable & chicken broth (Pacific), canned wild salmon (Wild Planet, 365 @wholefoods), canned full fat coconut milk (Native Forest), coconut sugar, chick peas, black beans, pinto beans, kidney beans, canned tomatoes (crushed/chopped San Marzano), avocado oil, olive oil, extra virgin olive oil, balsamic vinegar (my favorite is Whole Foods own brand of aged balsamic and its only four dollars), red wine vinegar, Dijon mustard, jarred lemon & lime juice (preservative free not from concentrate – 365 @wholefoods).
Fresh:
Tangerines, red onion, bell pepper, veggies (eg. asparagus & broccoli work well with eggs), salad greens (Italian salad/spring mix), cucumber, bok choy, cilantro, spring onion, beets (Love Beets), sweet potato, crumbled feta, goat cheese, garlic & ginger.
Seasoning:
Herbs de Provence (great with quinoa) & red pepper flakes (provides heat to any meal).
What else can you make?
Avocado toast – top with an egg (and your choice of herbs & spices), garlic mushrooms & tomatoes on toast, peanut butter & banana on toast, veggie omelet with avocado and feta, frittata, chicken sandwich with salad, turkey bacon and mushroom quinoa bowl topped with avocado, Greek salad, turkey bacon sandwich with lettuce & tomato, salmon filled avocado with greens, quinoa & eggs… with so many options to mix and match ingredients you will never run out of ideas! It won’t be long until your creativity kicks in!
What’s for dinner?
You’ve already fixed breakfast and lunch. The last thing you want to do is figure out what’s for dinner. These are your thoughts now, but this is going to change after a few weeks. You are going to be an expert in meal planning and have a whole new recipe repertoire that making dinner is going to be an easy part of your day. And it might just be an enjoyable one too!
There are some ways to take the hassle out of cooking for your family and still benefit from healthy delicious plates. One pot meals are quick and easy, economical, require less clean up and have the best chance of creating leftovers for the following day. Most of the ingredients for a one pot should be in your pantry, which keeps the cost down and less pressure for a full fridge. These dishes don’t require much in the way of skill or attention, so you can usually be getting on with something else while its bubbling away! Or sit down and relax because you deserve some downtime even if you feel like you have cabin fever. Take opportunity when it arises to do what helps you zone out and detract from the worry of the current climate. The variety of this style of cooking is endless.
My personal ‘go to’ one pot meal is a curry. Now you might be thinking that this sounds unhealthy – because when you have them at your local Indian or Thai restaurant they usually are. Processed oils, cheap cuts of meat, dairy and even the addition of msg can turn ‘curry’ into a nightmare for your digestive health and waistline. Check out my blog on how to make easy medicinal Indian food at home where I explain the benefits of herbs and spices and why coconut milk should be a stable in your pantry. If you like your food with a kick you might want to try my green Thai curry – cheaper than a takeout with no preservatives. How about a homemade stir-fry without the pre-packaged sauce? The wonderful part about Asian cuisine is the abundant use of immune supporting garlic, ginger & turmeric.
Chicken is definitely the most versatile protein to cook with. It’s also high in the immune boosting vitamin B6, which is why chicken soup is close to medication when we are sick. I have an easy one pot chicken recipe packed with pantry staples and all the feel good ingredients. If spice isn’t your thing then perhaps you will enjoy a grass fed beef bolognaise or farro with spinach & goat cheese. Chicken cacciatore is another classic. Beans and mushrooms are a great meat substitute meaning your food is ready quicker and significantly cheaper. I don’t recommend to always go veggie – meat is the best source of protein, but it’s good to have vegan options for times when you fancy a meatless meal and topping up on your veggie intake.
Top tips:
Choose vegetables with a longer shelf life – carrots, red cabbage, onion, potatoes, squash – These are also the best value.
Buy fruit whole and not pre-cut – better value, lasts longer and more nutritious. Pineapple is a great example. For only a few dollars the entire family can have multiple portions.
Upgrade to grass fed beef, organic chicken and wild caught fish when you can – cleaner & leaner with a better nutrition profile compared with conventional. The cost of quality ingredients is more, but the recommended serving size is only 4oz per person so the chances are you can reduce your consumption and replace the extra with veggies. This will mean your protein will stretch further and you might not notice the increase in expenditure. What you will notice is an increase in plant produce on your plate, which will provide you with a more balanced and colorful meal.
Even if you eat gluten switch out wheat pasta for protein rich red lentil & chickpea to find out whether you like them. With significantly more fiber than traditional wheat pasta, these are a more favorable choice for regulating blood sugar. This is a great way to enjoy comfort food with less risk of weight gain. For those lazy evenings when you want to open a jar, choose a sauce with ingredients you can trust such as Cucina Antica, which is made from tomatoes, onion, basil and extra virgin olive oil. Remember, the smaller the ingredient list the better. Alternatively, make an avocado & walnut pesto. Or perhaps you will enjoy your pasta with salmon and benefit from a dose of vitamin D.
When it comes to rice Lotus Foods is hard to beat. Choose brown when you can (more B6 & selenium), but if time is not on your side then white basmati is a better choice because basmati naturally has a lower Glycemic Index (GI) than other varieties. The GI measures how quickly a food increases your blood sugar so its desirable to limit consumption of those with a high score – or at least pair with protein and healthy fats to create a slow steady rise and keep you fuller for longer. In a major rush? Stock up on wild rice pouches from Target. Unlike most microwavable rice packets, the only two ingredients are rice and water. Most varieties have preservatives and are high in sodium. Quick and easy gluten grains ready in minutes are sprouted lentils (Truroots) and brown rice and millet ramen noodles (also Lotus). If you miss going out for noodle soup you might be interested in trying my super quick vegan ramen.
Buy fish fillets (such as salmon) frozen in bulk – this is both cheaper and convenient. Simple fish and vegetable meals can be easily elevated – both taste wise and health wise. Pan sear or grill with avocado oil and serve with garlic sautéed spinach (with red pepper flakes for garnish) and roasted rosemary sweet potato. Make a light dressing using lemon juice, extra virgin olive oil, salt & pepper. These are pantry staples that will flavor your food cheaper and healthier than condiments, which are packed with ingredients you won’t recognize. Real food doesn’t come with an ingredient list.
The only oils you need are olive, extra virgin olive, avocado and coconut. Avocado for high heat (stir-fry’s, cooking meat) olive and coconut for medium (light sautéing, cooking eggs & baking) and extra virgin (for dressings). Throw away processed vegetable oils such as canola, sunflower and corn as these are high in omega 6 fatty acids, which can contribute to poor heart health and weight gain.
Only buy organic when you need to. Check out the 2020 clean 15 and dirty dozen so you make the best choices health-wise and financially.
Choose foods high in tryptophan – an amino acid that increases levels of serotonin. This is particularly important now when mood and sleep might be compromised. Good sources include chicken, nuts, seeds, cheese, fish, oats, eggs, beans & lentils. You’ll notice these are all on the list!
Shopping list:
I haven’t added the ingredient if we’ve covered it at lunch.
Pantry:
Red lentil/chickpea pasta (Tolerant), pasta sauce (Cucina Antica, Rao’s & Organico Bello are all safe choices), farro, brown basmati/Jasmine rice (Lotus), wild rice pouches (Simply Balanced @Target), rice & millet noodles (Lotus), pad Thai rice noodles (Lotus), lentils (Truroots), tamari (gluten free soy sauce), sesame oil (light for high heat, dark – toasted with more flavor – for adding at the end of cooking), mirin & rice wine vinegar (if you plan on making a stir-fry sauce from scratch – which I highly recommend!).
Fresh:
Yellow onion, carrots, squash, red cabbage, potatoes (tri–colored bite size), pineapple & parmesan.
Freezer:
Grass-fed ground beef, wild caught sockeye salmon fillets, organic chicken breasts & selection of vegetables (eg. stir-fry, Mediterranean selection).
Seasoning:
Lemongrass, jalapeno, curry powder (Simply Organic), rosemary (for roasted potatoes), dried basil (for tomato based sauces), fresh basil (for pesto), cumin (for Asian cuisine), smoked paprika (great added to guac), cinnamon sticks (helps balance flavor in a spicy dish, for example chili con carne) & cayenne pepper (essential if you like your food with extra spice).
What are you snacking on?
The art of snacking. My favorite pastime. Seriously a life without snacks is a miserable one. In reality most that come out of a packet have very little nutritional value. You are always better off having a piece of fruit or handful of nuts. Did you know that kiwi, pineapple and strawberries all contain more vitamin C than an orange? Just one brazil nut will meet your daily intake of selenium. There is no doubt that snacking on whole foods is the healthiest option, but even when you nibble on a variety of fruit & nuts, these options can get boring – and we need other choices that are a little more indulgent. These are referred to as sinless treats.
When its chocolate you crave an apple or portion of pecans aren’t going to cut it. I have some homemade snacks I recommend that are every bit indulgent but made without gluten, dairy and refined sugar. My current addictions are carob balls, fudgy brownies and coconut cacao cookies. Don’t have time to make your fix? Choose chocolate with a higher percentage of cacao for a higher percentage of zinc – my personal favorite is 86% Ghirardelli, which contains only 1 gram of sugar per square. It isn’t bitter like other varieties so if you prefer milk chocolate this might help convert you. Good Molly’s have a range of allergen friendly cookies that I recommend for times of convenience. My all time favorite sweet treat is homemade banana bread, made with just a few natural ingredients and tastes amazing!
For a savory snack, carrots and humus are a convenient choice and you’ll be benefiting from vitamin A, fiber & protein. Homemade dips are tastier, healthier & cheaper – and very easy – whether its turmeric humus, herby cannellini bean or black bean, walnut & parsley. Mary’s Gone Crackers are the healthiest choice on the market. Luckily they taste insanely good! Perfect with cheese, but also nice topped with humus (if not homemade then I recommend Cava @wholefoods – canola oil free) and an olive. Simple Mills (made with almond flour) and Flackers (made from flaxseeds) are also safe choices. Simple Mills have a selection of ‘better for you’ gluten free baking mixes if you need some help with homemade treats. A life without chips isn’t one worth living but your choice can make or break whether they are nutritionally justified! Look for Non-GMO made with coconut or avocado oil such as Jacksons Honest & Siete. You can always make a guac for some healthy dipping! Going to the cinema might not be possible, but you can still have movie nights at home and enjoy the comfort of your sofa. That means a big bowl of lesser evil popcorn – tasting is believing! So much better for you (and cheaper) than a bag at the theatre.
I hope the above will help you stock up the pantry and inspire you to make delicious immune supporting meals. Its a tough time for sure, but having the chance to adopt some healthy habits is a welcomed opportunity. Treating yourself is equally important so you have some additional pleasure during these turbulent times. By shopping a little smarter you will spend less, enjoy more variety and most importantly, create better tasting food.
enjoy!
Love this! TY
That’s so great to hear! Thank you for reading and leaving a comment. Much appreciated!