See also: Foods with a long shelf life. If you make a purchase using the links included, we may earn commission. They can be enjoyed cold in (or on) a salad, or hot like our Easy Salmon Cakes. If you have the time and want to take on the challenge, pasta and pizza dough can be made from scratch much more cheaply than their store bought counterparts. Dinner: tomato sauce with greens or pesto on quinoa with more salad or vegetable sticks. Lunch becomes the big meal of the day. Frozen jars of bean stew and tomato sauce will go right into the coolers along with any fresh vegetables and the cooled baked potatoes. Traditions shelf stable meals are nutritious and affordable; thus making them easy to incorporate into your disaster response plan. What shelf-stable foods to buy if you’re preparing an emergency food supply for a few weeks at home. Use kosher salt on meats and while cooking to draw out excess moisture, tenderize and preserve flavor. However, cutting down on processed foods can go a long way for slashing excess sodium so you don't have to feel stingy in the kitchen. Most of it is organic too. You are super organized, and an inspiration! This is what normally comes to mind when thinking of shelf-stable foods. On cloudy days, I’ll heat food using sterno burners. Many of us do get too much salt in a regular day, which can lead to high blood pressure. The following 3 month food storage menu suggestions incorporate soups, bread/sandwiches, pasta meals, easy casseroles, gravy over rice/biscuits, and rice and bean recipes. Many, like eggs, rice and garlic to name a few, are the building blocks of many healthy meals and snacks. Not to mention, on top of being delicious, alliums like onions and garlic are super healthy and could reduce your risk of breast cancer by half. Vinegar is an acidic food, and acid brightens the flavor of your dishes. This helps me save on money and plastic compared to buying them pre-packaged. Though my list of go-to foods may not be the same as yours, it makes planning and grocery shopping simpler if you keep your kitchen stocked with healthy, budget-friendly basics that don't go bad. Credit: These starchy vegetables are some of the most comforting foods to me. Shelf Stable Sample Menu Certain sites must purchase all items as single serve items while others have the flexibility to buy in bulk. Recently, I have also started freezing my bread. Beyond nut butters, whole nuts and seeds add a healthy crunch (and some plant-based protein) to dishes like soups and salads to make them more interesting and filling. Snack: dried fruit, trail mix, or chocolate bars. Please check your email to confirm your subscription. September 7, 2017 by Linda Watson Leave a Comment. Sure, it makes delicious oatmeal and baked goods and adds healthy fat and protein to a snack of fruit or bread. But there are the staples that are (ideally) always around. But when you cannot grow or raise all the food you need, long-term food items must be purchased as a part of a family’s overall preparedness plan. These are foods such as dried pastas, cereal grains, nuts, certain candies or other confections, etc. It’s easier than ever to cook in a way that slows climate change and minimizes our risk of extreme weather. [Log in and scroll down to add your own comments and tips. If you have dietary restrictions, most grocery stores have tons of alternative flours to choose from as well. Though it may not seem obvious, compared to iodized salt or sea salt, kosher salt has larger crystals. I use both white and sweet potatoes because they both have unique flavor profiles and nutritional benefits that make them worth a spot in my eating pattern. All Right Reserved. Shelf Stable Foods for the gourmet Prepper: Variety is the spice of life, and so it is with these suggestions you can enhance your meals with long shelf life foods available at … From Indian dishes like curry to Italian pastas and Morrocan tagine, garlic and onions could be the great unifiers in the culinary world and are worth a spot in your pantry. They vary in shape, sizes and flavors and are some of the most nutritious foods out there. Contact our management team with questions about how best to heat them within your particular setting to maintain kosher status.. We can also help design a menu plan to meet your specifications! Lunch: a stew made from canned beans, tomatoes, and often corn, with a canned green vegetable on the side dressed with vinegar and oil. Here are the best, according to a dietitian. These are not the only foods in my kitchen or the only foods I buy, and they are certainly not the only foods you should be eating. I also keep all-purpose flour to blend with whole wheat when baking and for making fresh pasta. Please try again. Spices and herbs are pretty much required to flavor of your food (I'm assuming you have some on hand). Growing your own shelf-stable food is always the most inexpensive and healthy option. There are a few things that I omitted but definitely think are worth stocking up on if you have extra space and want to go above and beyond. They're great for kids' lunches or adult snacks. Fortunately, many varieties of fruit keep well at room temperature, including bananas, cantaloupe, apples, and stone fruit such as peaches and plums. Most common food storage choices are carb-heavy: canned beans, rice, oats, and so on. Whether eating at home or in a senior facility, our shelf stable meals are a cost-effective solution that accommodates any location or occasion. Therefore you often hear the term “shelf stable recipes” thrown around, meaning recipes that only need ingredients found on your shelves. I also like to have full-fat dairy products around, like milk, cheese and Greek yogurt. These foods go with almost everything, allow me to throw quick meals together during busy weeks and are super nutritious without breaking the bank. Adding vinegar to salad dressings or stews adds a whole new layer of flavor and can take your cooking to the next level. Similar to vinegar, the acid from citrus juice livens up any meal and can cut through things I accidentally make too spicy (which happens more than I care to admit). Opt for whole wheat flour to get a fiber and nutrient boost where it makes sense. Check out our recommendations for shelf-stable items before we begin brainstorming ideas for creating meals from these ingredients. For breakfast and beyond, they are super nutritious and are the best-value protein at the grocery store. Fortunately, there are quite a few shelf-stable keto foods that are good for long-term food storage. See the menus below to get ideas to stock your emergency pantry. Freezing it preserves its freshness for much longer, and all you have to do is toast it a little extra for the perfect slice. I love legumes, and you should too! I have recently learned to love canned fish (particularly in the form of dilly tuna salad and anchovies). Some foods are naturally shelf-stable because of their very low moisture content. Olive oil is a flavorful source of unsaturated fat, and is one of the cornerstones of the Mediterranean diet. I have an array of beans in my pantry, from lentils to chickpeas to black beans, for a cheap delicious protein in a pinch. There was an error submitting your subscription. Atwood says, although nutritional needs … These Are The Top 10 Shelf-Stable Foods This Dietitian Always Has On Hand. When all else fails, a baked potato with cheese, salsa or a fried egg (or all three) is an easy, cheap meal for when you truly have nothing in the fridge. Our shelf-stable pantry meals are available in the following multi-day packages: 7-Day; 5-Day; 2-Day GA Foods is also proud to support a SunMeadow ® kosher line of meals available in single meal packs in two delicious options. At least once a year, I stock up on healthy food to eat if a hurricane, ice storm or other disaster strikes. Without further ado, here are my desert-island-worthy pantry staples: Yes, this is more than one food. Here is a sample 3-day meal plan using the non-perishable foods featured in this article. Flour is one of those things that you don't realize you need until you are halfway through a recipe and don't have it. It has lots of recipes to make with canned and shelf-stable food. There are a few foods I always try and have in my fridge as well, because I use them almost every day. There’s also a shopping list, substitution ideas and other tips to help you stock up with pantry, freezer and shelf stable items. Meal planning for the entire month only takes about 5 minutes now, and then I never have to think about food again, unless I’m eating it :) Feel free to steal this idea (that I stole from BH&G), or come up with your own! Meal Planning: A Month’s Worth ... What I do is take a small proportion of my budget (5-10%) and use it to buy shelf stable foods that we would eat anyway. Lastly, I always buy a few lemons and limes whenever I am in the grocery store. Amazon, These Are The Top 10 Shelf-Stable Foods This Dietitian Always Has On Hand. From my morning coffee to a substitute for sour cream on a soup, I love their creaminess and flavor. Emergency preparedness always starts with the core essentials: food and water. Food Storage Cookbook / Planning Tool. This includes foods that would normally be stored refrigerated but which have been processed so that they can be safely stored at room or ambient temperature for a usefully long shelf life.. I wish we’d replaced our gas grill! I usually make a big batch of stock once every few weeks and freeze what I won't immediately use. Try one of the world's healthiest ways of eating: the Mediterranean Diet. We’ll keep other food cold as long as we can in coolers filled with frozen food and ice packs. During the other times of the year, I take advantage of how affordable and versatile canned tomatoes are. Even though these items aren't shelf-stable, they are always in my kitchen because of how versatile they are. Diced tomatoes come in handy here for a quick sauce as well. Have eggs? Shelf-stable food (sometimes ambient food) is food of a type that can be safely stored at room temperature in a sealed container. Keeping shelf-stable food on-hand can help you prepare for extended periods of quarantine. Each product we feature has been independently selected and reviewed by our editorial team. Multiply these totals depending on how many additional meals you want to plan for. Not only are foods like sardines really nutritious and really low on the food chain, but also there are several brands that are affordable and devoted to sustainable fishing practices. (The generous six hours is because we are eating all plant-based food. Offers may be subject to change without notice. You don’t need to buy a bunch of plastic bottles if you have glass jars or other clean, food-safe containers. The water in properly prepared containers is safe for six months. Butter is another item always in my fridge. Having these recipes (and the ingredients for them) would help if for any reason (job loss, natural disaster, long term power outage) you weren’t able to get to the grocery store for an extended period of time. We want to eat well and stay healthy by focusing on beans, other vegetables, fruit, nuts, and whole grains. Suggested meal totals by week and then the total of each meal for a 3 month supply. Potatoes get a bad reputation in the carb-phobic society we live in, but both white and sweet potatoes have a slew of health benefits and are good staple vegetables to keep on hand. Whisps Cheese Crisps, one of the most popular brands, are made of 100% cheese. We’ve put together 14 day meal plan including dinners, sides and even a couple of desserts. Moved and updated on September 9, 2018.]. A weekly column where assistant nutrition editor and registered dietitian, Jessica Ball, keeps it real on how to grocery shop on a budget, make healthy meals for one or two, and make earth-friendly choices without overhauling your entire life. https://foodstoragemadeeasy.net/2014/08/12/free-shelf-stable-recipe-book Success! Hope you stay safe, dry, and have power! It is not news that fish is some of the healthiest, but unfortunately priciest, food around. Breakfast: peanut butter on bread (alas, not toast), fresh fruit while it lasts, and cold-brew tea. For animals products, the food-safety window is smaller.). (2) There is no thaw time required. I keep balsamic vinegar and white wine vinegar that I use primarily for salad dressings and Mediterranean-style stews. For more on preparing for a storm or emergency, including food safety tips, see my post on preparing for a winter storm post. That saves precious freezer space. Olive oil also has a relatively low smoke point, which means it is great for cooking unless you are frying or roasting over 400 degrees. Simple 30-Day Weight-Loss Meal Plan: 1,200 Calories A full month of easy-to-make recipes and helpful meal-prep tips, this healthy meal plan sets you up for weight-loss success. To be clear, this list does not include everything in my pantry. We took a look at the latest rankings from U.S. News & World Report to see which diets ranked at the top and bottom of their lists. For one person, it is difficult to get through an entire loaf before it goes bad, especially if you buy fresh bread or make your own. Our Better Pantry series shared ideas for healthy foods to keep on hand that are low-cost and can be used for many different meals. Let’s cook scrumptious food together, save money, and to make the world kinder and greener. These aromatic staples are the basis for many different types of cuisine. No matter what your shelf-stable needs are, GA Foods has the right combination of trusted SunMeadow ® meals for you! Pasta? One thing I wish I knew before cooking more: do not be salt-phobic when cooking from scratch. See the foods that this dietitian keeps on reserve for easy meals that are super nutritious without breaking the bank. ), but there are a few veggie recipes too. What lessons have you learned from past storms? MEAL PLANNING BOARD: Now the fun part! Peanut butter is one of the most underrated culinary staples in my opinion. I can even make solar baguettes and cupcakes. Canned fish is a way to beat the system. Grains such as rice and quinoa are inexpensive and long-lasting options, but they require boiling water to prepare. Lastly, my best freezer hack is to keep a gallon bag of veggie scraps frozen for making homemade veggie stock. I also always have rice wine vinegar on hand for marinades, stir-fries and noodle bowls. Also, while it's not quite a food, I always have some wine on hand, for drinking and occasionally cooking with too. I’ll quit feeding the freezer and instead cook the best of our frozen and refrigerated food. Keeping some on hand is an easy way to boost the flavor of your meal and increase the amount of veggies you get in a day. Explore our selection of shelf stable meals. A full month of easy-to-make recipes and helpful meal-prep tips, this healthy meal plan sets you up for weight-loss success. https://www.makeaheadmealmom.com/eight-great-meal-jar-recipes But peanut butter is also a game changer when used in savory dishes like stir-fries with peanut sauce, salad dressings and curries. All the food is plant-based, so vegans, vegetarians, and omnivores can all enjoy it. We will eat our way through as much fresh and frozen food as we can before it spoils. Then keep an eye on how it’s working out as you use up foods and buy more foods. They are significantly cheaper and keep in the freezer for up to a year, compared to about a week in the fridge. https://www.realsimple.com/food-recipes/shopping-storing/emergency-foods It is best to eat the foods from your refrigerator and freezer first before using your shelf-stable foods. But save your money on the trendiest new thing and stick to these basics—your wallet will thank you. Welcome to Thrifty. May all those who are suffering recover soon. Success! The picture above shows most of a week’s worth of supplies (see below for a complete picture). If we get caught with frozen nicecream, we’ll devour those the first day before they melt. LeafSide's convenient, shelf-stable meal packs are all 100% whole foods plant-based (WFPB), based on the highest WFPB standard, Dr. Greger's Daily Dozen. You may have specific dietary needs or food allergies to take into account or simply like different foods than what’s included in this plan. You can also “substitute” food for a “luxury item”…buy $5 worth of preps instead of a coffee once a week, for example. Luckily, most shelf-stable foods are vegan. When onion and garlic get cooking, the whole house smells amazing. This helps it spread more evenly throughout your food (and it, honestly, easier to pick up and sprinkle into things). Though they can be expensive up front, they last for a year if stored properly and can allow you to get creative with your dishes. A food component is one of the food groups that comprise a reimbursable meal: (1) milk, (2) fruit/vegetable, (3) grains/bread, and (4) meat/meat alternates (M/MA). Dessert: peach cobbler, chocolate cake, or whatever else I’ve baked to use up the most valuable perishables. The shelf-stable meals will only be used if delivery is shut down and volunteers cannot provide a hot meal. On cloudy days, sterno as long as it lasts. The vast majority of the time, I opt for frozen berries over fresh. Lunch: bean stew or hummus on potatoes or tortillas with salsa and salad or vegetable sticks. But there are a few benefits to these meals as opposed to freezer meals: (1) They don’t have to be kept in the freezer because they are shelf stable! Keeping citrus in the fridge helps it last longer. Delicious, affordable, and powering your busy, best life. If so, use this plan as a starting point and substitute the meals that don’t work for you with something else with similar macronutrients. Dessert: dairy-free graham crackers with homemade NewTella (hazelnut and cocoa spread shown below, recipe coming soon), Thanks for this timely and very helpful post, Linda. Once you have glass jars or other clean, food-safe containers foods that are super nutritious and affordable ; making... Shelf-Stable, they can be added to vegetables and the cooled baked potatoes use primarily salad! What has to be eaten or gotten to a Dietitian the form of dilly tuna salad and anchovies ) of! 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