Shelf-Stable Foods

As difficult as this time is, it is important for all of us to stay home as much as possible to stop the spread of the Coronavirus and protect those most vulnerable.

Buying more shelf-stable foods is one way to reduce grocery store trips. Here is a list of healthy whole foods to have on hand:

  • Dried or canned beans
  • Dried lentils
  • Brown or wild rice
  • Quinoa
  • Farro
  • Whole oats
  • Whole grain pasta
  • Canned tomatoes or tomato sauce
  • Boxed low sodium stock
  • Whole grain crackers
  • Nuts/seeds
  • Dried fruit
  • Boxed plant milks like soy, almond, oat, and rice
  • Canned fruits (in water or own juice)
  • Canned artichokes
  • Canned beets
  • Canned tuna
  • Sardines
  • Smoked or canned salmon

This produce lasts longer in a cool dark cabinet:

  • Potatoes
  • Butternut squash
  • Spaghetti squash
  • Onions
  • Garlic

And try some of these other tips for making the most of your grocery trip:

  • Frozen fruits and vegetables are other great options as you can take out what you need, and they won’t go bad!
  • Buy a large fillet of salmon, cut it into 4-ounce portions and freeze to make individual servings. This can be done with any animal protein. Try to remove all the air out of the bag before sealing to reduce freezer burn on meats.
  • Take this time at home to make your favorite chili, hearty soup or lasagna dish that you can freeze for later. What a great opportunity to get in the kitchen with your family and try out some new recipes or teach others how to cook!

Let’s all try to look for positive ways to come together at home and enjoy one another’s company.

Bridgette Bostic, R.D.N., L.D.N., is the community nutrition educator in the Tevis Center for Wellness.

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