Circumstances permitting, it is best to reduce trips to the grocery store as much as possible during a pandemic. This obviously depends on many factors, including how much storage and refrigerator/freezer space one has or funds available to purchase a greater quantity of food than usual. What are some ways to maximize your grocery store visits so that you can keep them few and far between?
Stock Smart
Keeping a well-stocked pantry is crucial. Then, even if you don't manage to perfectly plan out your meals for the next few weeks, you can work with what you have. The following pantry item suggestions can all work together to help you create quick, simple meals. Your pantry should include:
Shelf-stable Products
Dried or canned beans, lentils, peas (such as black beans, black-eyed peas, cannellini, chickpeas, great northern beans, kidney, lima, pinto, fava, navy, adzuki, mung, cranberry beans, yellow or split peas, or green lentils)
Canned vegetables with no added salt (such as corn, tomatoes, carrots, green beans, mushrooms, beets, spinach, asparagus, sauerkraut, spinach, mustard, turnip or collard greens, artichoke hearts, jalapenos, tomatillos, roasted red peppers, or green chiles)
Jarred Salsa
Dried or canned fruit (only in 100% fruit juice or water)
Whole grains (such as brown rice, wild rice, barley, oats, buckwheat, quinoa, polenta, farro, millet and whole-wheat pasta). If stored properly in airtight containers, whole intact grains can keep for up to 6 months on a cool, dry pantry shelf or up to 1 year in the freezer. Whole grain flours will spoil more quickly because the protective bran layer is broken up; most whole grain flours and meals can keep for 1-3 months if stored properly in a cool, dry pantry or 2-6 months in the freezer.
Microwaveable grains (such as quinoa, brown rice that are in single serving packages)
Bean-based pasta
Cans or pouches of fish (tuna, salmon, sardines, crab) and chicken
Nuts and nut butters (walnuts, almonds, pecans, cashews, pistachios, etc)
Seeds (pumpkin, sunflower, hemp, chia, sesame seeds)
Olive, avocado, sesame, coconut oil or other unprocessed oils
Dried herbs and spices
Flavored vinegars (red wine, balsamic, rice, etc)
Stocks/broth - low sodium (beef, chicken, vegetable)
Frozen Foods
Fruit (such as mixed berries, cherries, mangos, pineapple, banana, etc)
Vegetables (such as broccoli, cauliflower, carrots, Brussels sprouts, peppers, onions, spinach, squash, peas, corn, vegetable medleys, edamame)
Whole wheat pizza dough, whole grain bread, wraps, tortillas
Lean Poultry
Seafood (such as cooked shrimp, fish fillets)
Burger patties or simply ground meats
Leftovers (When planning a meal, consider options that are freezer-friendly so that you can stock up your freezer with leftovers. These include casseroles, soups, and breads. )
Impromptu Meals you can make with Pantry and Freezer Staples
Always start with ingredients (meats/veggies) that need to be used up first. If anything, try a simple search engine search for a recipe by typing those basic ingredients and finding a possible recipe that works with what you have.
Leftover meats and veggies can easily make a soup or sandwich.
Burrito bowls (pantry and freezer items you can use include beans, rice, frozen peppers, frozen corn, salsa)
Salads (cooked grains, leftover meat, leftover veggies, beans, nuts, dressing)
Oats (frozen fruits, nut butter)
Rice bowls (rice, frozen shrimp, frozen broccoli and onions, vegetable broth)
Chili
Pasta (whole grain pasta, garlic, canned beans such as chickpeas, canned tomato paste, olive oil)
Aside from your fresher refrigerator items, these pantry and freezer options will help you stretch out the time between grocery store visits.
Remember to keep a running shopping list of foods you need as you become aware of them. The last thing you want is to have to expose yourself to the grocery store just for that jar of salsa you forgot.
Finally, if you plan to freeze fresh foods yourself, remember the following tips:
- Blanch vegetables before freezing them
- Use a refrigerator thermometer to confirm the freezer is set at or below 0 degrees Farenheit
- Date all your freezer packages
- Use older food first
- Wrap freezer items in heavy freezer paper, plastic wrap, foil, or freezer bags.
Be safe and best health!