Updated: Mar 23, 2020
At this time we may all be feeling a bit anxious about the next few weeks which holds much unknown. I'll start by saying, food will be available, grocery store shelves will continue to be re-stocked, and when all else fails take out is only a click away even during a "shelter in place order".
Now I've only experienced Brooklyn, New York and I don't want to speak for everyone, but my family in Seattle, Colorado, New Jersey, and Florida hasn't experienced any food hardships yet either. With all that said, I do have my stock of food incase shit goes down. I usually don't like to keep excessive anything in my home, I just don't like clutter. My wife gave me a little wake up call when things started to get a little more serious and work from home orders were set - I have a kid, and a hungry kid is not going to ever bode well for a happy home. What did I stock up on? Mostly dry goods, food that I can store under our bed incase we need to pull from a reserve (space is tight in these NYC apartments). I also have a running stock of perishable foods like fresh fruit and vegetable. Once we're running low, I make sure to buy more. Frozen stuff I usually keep around anyway and make sure to use by it's freshest date and implement a first in first our strategy.
Now, I'm also biased because I'm truly thinking from a place of "nutritional survival" and less about keeping my favorite foods around. I could eat almost anything as long as I know it was going to benefit my health, so the next person may just think my food choices are boring. Ehh they kind of are, but again, survival. Really it's not that bad.
I want to be able to make a variety of things with what I have on hand: soups, roasted meals, enjoyable snack combinations, smoothies, chili, oatmeal. I also want make sure I'm hitting on most nutritional requirements like protein needs, iron needs, vitamin C, potassium, fiber, etc. A stock of twinkies, pop tarts, and jerky won't cut it.
Ryan's Survival Foods:
Shelled pumpkin seeds and sunflower seeds
Dry roasted edamame
Canned fish: tuna, salmon
Beans: black beans, lentils (canned or dry)
Rice: white or brown
Chicken broth/bone broth
Tomato sauce/crushed tomato
Ground coffee Spices: salt, pepper, garlic, oregano, red pepper flake
Frozen fruit: black berries, raspberries, strawberries
Frozen vegetable: broccoli, cauliflower, spinach, shelled edamame
Frozen fish/meat: salmon, cod, beef/bison
Fresh foods to keep on hand:
Fresh vegetable: carrots and potato (white or sweet)
Fresh fruit: clementines, apples
In dire times I would be careful to say you'll be able to get everything your body needs from above especially as time goes on. I would play it safe and keep a stock of items around that can be easy hits on your overall well being for coverage vs necessity.
Multivitamin: Thorne, Rainbow Lite, Blue Bonnet
Protein bars: RXBAR, Quest Bar, Rise Bar
Protein powder: Thorne, Blue Bonnet, Isopure
Stasher bags: www.stasherbag.com
Cooking techniques to master:
This is also an excellent time to practice three simple cooking techniques if you haven't mastered them already. This won't be helpful only in a quarantine, but they are life skills as well. Cooking methods can be broken down into dry-heat (fry/sauté/grill/roast) , moist-heat (steaming/poaching), and a combination of dry and moist heat (braising/stewing). From these methods I'm referring to the three techniques below.
Roasting: the all purpose approach to cooking either large or small, full or partial meals
Searing/Pan frying: great for eggs, giving texture to food, cooking thin pieces of meat, reheating items
Stewing (or use a slow cooker/Instapot): want to set it and forget it? cooking down large pieces of tough meat and create flavor dishes you can portion out for multiple meals
*remember that whenever preparing and storing food it is important to adhere to food safety guidelines
A few food combinations:
Overnight Oats: oats, peanut butter, pumpkin seeds + water
Peanut Butter bites: oats, peanut butter, chopped dried apricots
Smoothie: oats, peanut butter, sun flower seeds, frozen black berries + water
Smoothie: frozen raspberries, frozen spinach, sunflower seeds, edamame + water
Lentil and Tuna Salad: lentils, canned tuna, diced carrots + salt, pepper, oregano
Black Bean Soup: can black beans, crushed tomato, chicken broth + salt, pepper, garlic, red pepper flake
Simple soup: chicken broth, rice, shelled edamame + salt, pepper, garlic, red pepper flake
Three Bean Salad: black beans, lentils, shelled edamame + salt, pepper, red pepper flake
Roasted Meals: frozen salmon filet with carrot and potato medallions > roast 28 minutes at 375 degrees
Chili: rice, can beans, ground beef/bison, crushed tomato, chicken stock + water and all spices
Stir Fry: frozen broccoli and spinach, cod, lentils + salt, pepper, red pepper flake
What's on your list? Are there any food combinations with the items above that we could easily make?
You got this,