People have started asking me what to shop for and buy/cook.

It is my ultimate goal that our community stay healthy through this process. We are all being forced in to voluntary isolation and by the end of the week it may not be voluntary. Planning ahead with healthy foods will ensure you maintain your level of health through this crisis.

Start thinking about this time at home similar to camping.

It’s time to dust off your girl-scout merit badge and remember back to some of the training you got in long-term preparedness and planning.

It’s time to get creative and get back to basics. Remember- we plan for the best and prepare for the worst. Let’s hope the worst doesn’t happen.

The truth is the longer we stay at home the more difficult it will be to get any vegetables or fruit. We need to think about buying fresh and then freezing the overflow for later. There are also canned, dried and frozen options.

If produce is plentiful go ahead and keep juicing. If not well then stop juicing for the time being and start planning to have food reserves for at least 4 weeks. If you are like many and have been juicing celery and have seen amazing benefits I urge you to buy 12-16 bunches to keep going for as long as possible.

 

What veggies can I buy fresh now that I can eat for this week and freeze for next week or the week after?

Examples are: Asparagus, zucchini, peppers, spinach, broccoli, cauliflower, carrots, onions, green beans. Leafy greens such as kale, Swiss chard, spinach.  

 

What soups can I make and batch cook to freeze a portion of for later?

Most soups freeze well, Currently I have a butternut squash soup, lentil soup, and turkey soup in my freezer. This is just to give you some examples to get your mind thinking. I sent a few soup recipes out last week to help get the wheels turning.

 

What veggies can I buy frozen that can be added to meals?

Example: carrots, broccoli, peppers, onions, peas, green beans, okra, cauliflower

 

What fruits can I buy this week that store well in the fridge for a while?

Examples: Apples, Oranges, limes, plums, nectarines, kiwi

 

Which fruits can I eat this week and freeze for later?

Examples: berries, mango, pineapple, peaches, banana

 

What has a long shelf life stores well and is filling and nutritious?

Beans, rice, lentils, quinoa, oats, pasta, cereals, dried fruit, nuts, beef jerky, pancake mix, almond flour.

 

Root vegetables and squashes store well

Examples: potatoes, sweet potatoes, onions, garlic, butternut, acorn, spaghetti

Potatoes and Sweet potatoes can be par-boiled or roasted and freeze very well.

 

Hydration/What am I going to drink?

If you don’t have a good water filter at home you should start planning on having 1 gallon of water per person per day in your household.

Boxed milks (almond, coconut, rice, oat) are great options and do not take up precious space in the fridge.

 

What comes in a can that is nutritious?

Canned salmon, sardines, chicken, soups, beans, tomato sauce, coconut milk.

(If you can find any prepared soups, read the labels well. Many are filled with gluten, yeast, and poor quality oils. I like some of the Amy’s organics soups, you have to read the labels well, her lentil, lentil vegetable, French lentil, Spanish rice and beans are all very good.

 

Healthy oils?

(olive, coconut, avocado, grapeseed, sunflower)

Make sure you have enough oil, salt, spices, flax seeds, and basic cooking necessities. Better than bouillon is a great soup base and is still available in stores where boxed vegetable and chicken broths are sold out.

 

Sending our love out to you and yours.

May we all work together to be healthy at this time.

Wishing you well – Dr. Purcell

P.S. Now more than ever it is important to stay connected. Opt-in below  to receive my bi-weekly emails. These emails will keep you up to date on the current pandemic. I will continue to share current health updates and tips. We are in this together!
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