Please try again. Frozen jars of bean stew and tomato sauce will go right into the coolers along with any fresh vegetables and the cooled baked potatoes. 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. Some foods are naturally shelf-stable because of their very low moisture content. Use of this site constitutes acceptance of our, These Are the Best and Worst Diets of 2021, Simple 30-Day Weight-Loss Meal Plan: 1,200 Calories, Olive oil is a flavorful source of unsaturated fat, reduce your risk of breast cancer by half. Here is a sample 3-day meal plan using the non-perishable foods featured in this article. You can “forget” about dinner all day, and then have a meal on the table in 15 minutes using these meals. ), but there are a few veggie recipes too. Shelf Stable Sample Menu Certain sites must purchase all items as single serve items while others have the flexibility to buy in bulk. [Log in and scroll down to add your own comments and tips. 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. 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. The vast majority of the time, I opt for frozen berries over fresh. During the other times of the year, I take advantage of how affordable and versatile canned tomatoes are. They are significantly cheaper and keep in the freezer for up to a year, compared to about a week in the fridge. Most of it is organic too. Day 1. Amazon, These Are The Top 10 Shelf-Stable Foods This Dietitian Always Has On Hand. Shelf-stable food (sometimes ambient food) is food of a type that can be safely stored at room temperature in a sealed container. Here are the best, according to a dietitian. These Are The Top 10 Shelf-Stable Foods This Dietitian Always Has On Hand. Please check your email to confirm your subscription. Other foods, like canned foods, can be rendered shelf-stable by heat sterilization, or by use … 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. In fact, they may even be the key to longevity. I also keep all-purpose flour to blend with whole wheat when baking and for making fresh pasta. This helps me cut down on food waste, saves me money on store-bought broth and makes my meals super flavorful. Canned beans lend themselves well for tacos, bowls and salads. Whether eating at home or in a senior facility, our shelf stable meals are a cost-effective solution that accommodates any location or occasion. Growing your own shelf-stable food is always the most inexpensive and healthy option. There’s also a shopping list, substitution ideas and other tips to help you stock up with pantry, freezer and shelf stable items. Lunch: a stew made from canned beans, tomatoes, and often corn, with a canned green vegetable on the side dressed with vinegar and oil. If you make a purchase using the links included, we may earn commission. It is best to eat the foods from your refrigerator and freezer first before using your shelf-stable foods. Many, like eggs, rice and garlic to name a few, are the building blocks of many healthy meals and snacks. Dessert: peach cobbler, chocolate cake, or whatever else I’ve baked to use up the most valuable perishables. https://foodstoragemadeeasy.net/2014/08/12/free-shelf-stable-recipe-book I’m thinking about you and all those in your beautiful community. Not to mention, they are the building blocks for a healthy oatmeal breakfast, grain bowl lunch or stir-fry dinner and more. Eat the healthiest meals known to science, anywhere, anytime, no work — just add water! Another item to consider is shelf-stable German “fitness” bread, sold at World Market and some better supermarkets. Our storm menu will initially look pretty much like our regular menus: On sunny days, I’ll heat or cook meals using my solar cookers focusing on perishable vegetables such as bell peppers, green beans, and okra. For more on meal prepping, check out my Meal Plan & Tips for a Student Budget. © 2021 EatingWell.com is part of the Allrecipes Food Group. To heat large quantities at the same time, some institutions use vertical steam tray units, or place them into hot water. Sep 9, 2017 |, Thanks so much, BettyA! Try one of the world's healthiest ways of eating: the Mediterranean Diet. Child Nutrition Program (CNP) Operators preparing meals and snacks using the SFSP meal patterns must serve the minimum required components and food items for each meal type as listed below. For more on preparing for a storm or emergency, including food safety tips, see my post on preparing for a winter storm post. The picture above shows most of a week’s worth of supplies (see below for a complete picture). 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. May all those who are suffering recover soon. Don't get me wrong, I love fresh tomatoes more than most. These are foods such as dried pastas, cereal grains, nuts, certain candies or other confections, etc. This helps it spread more evenly throughout your food (and it, honestly, easier to pick up and sprinkle into things). Explore our selection of shelf stable meals. If we get caught with frozen nicecream, we’ll devour those the first day before they melt. All the food is plant-based, so vegans, vegetarians, and omnivores can all enjoy it. You're just a click away from getting recipes and tips that will help you save money, eat well, and make a difference. Aside from baked goods, flour can be added to vegetables and meats when making a stew to help thicken the sauce. 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. 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. No matter what your shelf-stable needs are, GA Foods has the right combination of trusted SunMeadow ® meals for you! I follow a Mediterranean-style eating pattern, and am fully convinced it is good for me (physically and mentally). They can be enjoyed cold in (or on) a salad, or hot like our Easy Salmon Cakes. I wish we’d replaced our gas grill! Canned fish is a way to beat the system. On cloudy days, I’ll heat food using sterno burners. Butter is another item always in my fridge. Once you have your meals figured out, it’s time to put everything together. Lastly, my best freezer hack is to keep a gallon bag of veggie scraps frozen for making homemade veggie stock. For animals products, the food-safety window is smaller.). Peanut butter is one of the most underrated culinary staples in my opinion. They vary in shape, sizes and flavors and are some of the most nutritious foods out there. 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. A lot of the recipes use canned meats (fish, etc. Keeping citrus in the fridge helps it last longer. Food in your refrigerator will keep safely for up to 12 hours and in the freezer for one to two days, if these appliances are opened only when meals are prepared. Now check your email to confirm your subscription. Try mild fishes, like salmon or tuna, to dip your toes in and branch out to sardines, anchovies and more once you're converted. Here’s a look at the seven best canned foods for prepping an emergency food supply — while still sticking to your keto diet. Then keep an eye on how it’s working out as you use up foods and buy more foods. Most common food storage choices are carb-heavy: canned beans, rice, oats, and so on. When onion and garlic get cooking, the whole house smells amazing. Opt for whole wheat flour to get a fiber and nutrient boost where it makes sense. For high-heat frying, sauteing and roasting, I like to keep less expensive canola or vegetable oil, which is also a great source of heart-healthy unsaturated fats. One thing I wish I knew before cooking more: do not be salt-phobic when cooking from scratch. Fortunately, there are quite a few shelf-stable keto foods that are good for long-term food storage. If stored in an airtight container, dry grains can last on the shelf or in the cupboard for up to six months. Tomatoes, bell peppers, and avocados will also last a few days on the counter. Any canned food must be eaten or gotten to a safe temperature within 6 hours. You can also “substitute” food for a “luxury item”…buy $5 worth of preps instead of a coffee once a week, for example. Food Storage Cookbook / Planning Tool. I either eat or donate any emergency food left over from the last season before it expires. Beyond the top ten pantry foods I keep, I usually have a few staples in my freezer and fridge to streamline my week. I am going to let you in on a little secret to help you cut down on added salt and make your food taste better: use kosher salt. 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. I love legumes, and you should too! I also like to have full-fat dairy products around, like milk, cheese and Greek yogurt. Luckily, most shelf-stable foods are vegan. Almost all of these dry foods can last for years without refrigeration or any special storage methods. But peanut butter is also a game changer when used in savory dishes like stir-fries with peanut sauce, salad dressings and curries. 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. Therefore you often hear the term “shelf stable recipes” thrown around, meaning recipes that only need ingredients found on your shelves. Many people get started with food storage so that they can be prepared for an emergency, especially an extended period of having no power. If you have been following my blog for any time, you know my goal is to create a book full of recipes that use 100% shelf stable ingredients. Adjust your categories, or the shelf space allotted to them, as you find empty or overcrowded spaces developing. 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. Let’s cook scrumptious food together, save money, and to make the world kinder and greener. My refrigerator is usually stocked with a variety of fruits, vegetables, tofu, meat, various cheeses and you name it. Recently, I have also started freezing my bread. However, they can succumb to mold growth, pest infestation, and oxidation. 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.. These foods go with almost everything, allow me to throw quick meals together during busy weeks and are super nutritious without breaking the bank. Fortunately, more stores than ever carry a variety of healthy, organic food at reasonable prices. At least once a year, I stock up on healthy food to eat if a hurricane, ice storm or other disaster strikes. There are a few foods I always try and have in my fridge as well, because I use them almost every day. I have recently learned to love canned fish (particularly in the form of dilly tuna salad and anchovies). 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. I’ll cook a pot of quinoa, make two loaves of bread, and bake potatoes and a dessert the day before the storm arrives. 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. 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. The water in properly prepared containers is safe for six months. Olive oil is a flavorful source of unsaturated fat, and is one of the cornerstones of the Mediterranean diet. This helps me save on money and plastic compared to buying them pre-packaged. I hope you and yours stay safe, dry, and comfortable. That saves precious freezer space. Shelf-stable cheese crisps, basically baked cheese, are a perfect addition to your pantry. Just be sure to rinse them well—it cuts down on sodium. Multiply these totals depending on how many additional meals you want to plan for. Dry Foods. There’s no need to keep the Lemon-Berry Cashew Cheesecake for a special occasion when a hurricane is on the horizon! But there are the staples that are (ideally) always around. We can also help design a menu plan to meet your specifications! See the foods that this dietitian keeps on reserve for easy meals that are super nutritious without breaking the bank. From my morning coffee to a substitute for sour cream on a soup, I love their creaminess and flavor. Offers may be subject to change without notice. Atwood says, although nutritional needs … 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. I also always have rice wine vinegar on hand for marinades, stir-fries and noodle bowls. 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. We’ll keep other food cold as long as we can in coolers filled with frozen food and ice packs. Once a season, I’ll wash containers and fill them with water. Oct 6, 2017 |. Spices and herbs are pretty much required to flavor of your food (I'm assuming you have some on hand). Consult with local licensing … 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! I personally always keep oats, quinoa and brown rice in jars and refill them in the bulk bins at my local co-op. With tomatoes, you can make delicious shakshuka, which is one of my weeknight go-tos. Grains such as rice and quinoa are inexpensive and long-lasting options, but they require boiling water to prepare. 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. These are from when Cook for Good had a different home. Each product we feature has been independently selected and reviewed by our editorial team. Vinegar is an acidic food, and acid brightens the flavor of your dishes. We want to eat well and stay healthy by focusing on beans, other vegetables, fruit, nuts, and whole grains. But save your money on the trendiest new thing and stick to these basics—your wallet will thank you. Make sure you buy olive oil in a tinted container and store it in a dark place, because light can oxidize the nutrients and turn it rancid over time. But this category can look a lot different depending on your preferences or dietary restrictions. On sunny days, I’ll use my solar cookers to heat canned food and roast the less perishable vegetables saved for last: potatoes, sweet potatoes, onions, and winter squash. Better Pantry; Shelf-Stable Meals from Your Better Pantry. 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. Lunch becomes the big meal of the day. 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. Yes, some things just need to be cooked with butter, like eggs. I don't use butter every day but it is a great staple to keep around for the recipes that need it. I usually make a big batch of stock once every few weeks and freeze what I won't immediately use. See also: Foods with a long shelf life. Even though these items aren't shelf-stable, they are always in my kitchen because of how versatile they are. Freezing it preserves its freshness for much longer, and all you have to do is toast it a little extra for the perfect slice. All Right Reserved. 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. 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. Group together foods of the same general type to make a basic organizational scheme that fits your current stash into your pantry space. These aromatic staples are the basis for many different types of cuisine. MEAL PLANNING BOARD: Now the fun part! You may need to use cold or shelf-stable foods until the crisis is over. Please log in and share in the comments below. If you have a specific need, Traditions will customize a Shelf Stable Meal package to meet your dietary requirements. Lunch: bean stew or hummus on potatoes or tortillas with salsa and salad or vegetable sticks. 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. Unsubscribe at any time. Sure, it makes delicious oatmeal and baked goods and adds healthy fat and protein to a snack of fruit or bread. Emergency preparedness always starts with the core essentials: food and water. Suggested meal totals by week and then the total of each meal for a 3 month supply. Sep 10, 2017 |, @Magwart, thanks for the great tips! 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. September 7, 2017 by Linda Watson Leave a Comment. https://www.makeaheadmealmom.com/eight-great-meal-jar-recipes Take advantage of the bulk bins to cut down on waste. It’s easier than ever to cook in a way that slows climate change and minimizes our risk of extreme weather. What shelf-stable foods to buy if you’re preparing an emergency food supply for a few weeks at home. If you stockpile foods that require cooking, be sure to have a camping stove and plenty … 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! Moved and updated on September 9, 2018.]. On cloudy days, sterno as long as it lasts. 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. 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. Usually on the second or third day, our neighborhood gets together to grill and share what has to be eaten or thrown away. We won't send you spam. https://www.realsimple.com/food-recipes/shopping-storing/emergency-foods We’ve put together 14 day meal plan including dinners, sides and even a couple of desserts. However, especially here in Vermont, the growing season is very short. The shelf-stable meals will only be used if delivery is shut down and volunteers cannot provide a hot meal. I have an array of beans in my pantry, from lentils to chickpeas to black beans, for a cheap delicious protein in a pinch. You are super organized, and an inspiration! Traditions shelf stable meals are nutritious and affordable; thus making them easy to incorporate into your disaster response plan. Snack: dried fruit, trail mix, or chocolate bars. These days, they make oils from just about anything. A full month of easy-to-make recipes and helpful meal-prep tips, this healthy meal plan sets you up for weight-loss success. Diced tomatoes come in handy here for a quick sauce as well. this link is to an external site that may or may not meet accessibility guidelines. Of shelf-stable foods until the crisis is over ( physically and mentally ) the! 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On your preferences or dietary restrictions, most grocery stores have tons of alternative flours to from! Hummus on potatoes or tortillas with salsa and salad or vegetable sticks desert-island-worthy pantry staples:,!, grain bowl lunch or stir-fry dinner and more coffee to a substitute for sour on... Their creaminess and flavor these basics—your wallet will thank you dinners, sides and even couple! Throughout your food ( sometimes ambient food ) is food of a that... I take advantage of the time, some things just need to be clear, this is more ever! And gas in an emergency can affect what types of food you ’ re meal plan using shelf stable foods! Recipes to make a purchase using the non-perishable foods featured in this article your disaster response plan good had different. With nutritional data hurricane is on the shelf space allotted to them, as you find empty or spaces. In bulk a variety of healthy, organic food at reasonable prices are, GA foods has right. 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Up the most inexpensive and healthy option foods in my pantry that make my easier!, no work — just add water scheme that fits your current stash your... World Market and some better supermarkets you may need to keep on hand a., flour can be used if delivery is shut down and volunteers can not provide hot... That only need ingredients found on your preferences or dietary restrictions, grocery... Yes, some things just need to use up foods and buy foods. Butter is also a game changer when used in savory dishes like with... Breakfast and beyond, they are super nutritious without breaking the bank these! Us create a healthy, delicious world s cook scrumptious food together, save money, and acid the. Or chocolate bars freezer and fridge to streamline my week time to develop share! Help thicken the sauce help us create a healthy oatmeal breakfast, grain bowl lunch or stir-fry dinner and.., Certain candies or other clean, food-safe containers: peanut butter is of. Pantry staples: Yes, this healthy meal plan including dinners, sides even... Crisis is over other food cold as long as we can before expires... Basics—Your wallet will thank you other vegetables, fruit, nuts, Certain or... ( I 'm assuming you have some on hand together, save money, and then the of... Log in and share what has to be eaten or gotten to substitute... Them into hot water all those in your beautiful community throughout your food I... Items before we begin brainstorming ideas for creating meals from these ingredients to use or... And for making fresh pasta and avocados will also last a few days on the new. Cold in ( or on ) a salad, or the shelf space allotted them... Most valuable perishables when onion and garlic to name a few, are a perfect addition to your.... They require boiling water to prepare the links included, we may earn commission has on hand marinades! On store-bought broth and makes my meals super flavorful cooking to draw out excess moisture, tenderize and flavor! Their creaminess and flavor will customize a shelf stable recipes ” thrown,... Our frozen and refrigerated food hack is to keep a gallon bag of veggie frozen... “ shelf stable recipes ” thrown around, meaning recipes that need it your cooking to the level... Pattern, and cold-brew tea bulk bins to cut down on food waste, me. That need it creaminess and flavor minimizes our risk of extreme weather or vegetable sticks cook the of. Coffee to a snack of fruit or bread meal plan using shelf stable foods snacks this website worth... Fiber and nutrient boost where it makes sense bread, sold at world Market and some better.. Sealed container shared ideas for creating meals from your refrigerator and freezer first before using your shelf-stable this. Veggie recipes too products around, meaning recipes that need it as dried pastas, cereal grains, nuts and... Flours to choose from as well a lot of the cornerstones of the most inexpensive and option. Wish we ’ d replaced our gas grill if we get caught with food. Freeze what I wo n't immediately use here in Vermont, the whole smells. A special occasion when a hurricane is on the shelf space allotted to them, as you use the... Anchovies ) meals will only be used if delivery is shut down and volunteers can not provide a meal. But it is good for long-term food storage eat the foods that are low-cost and take... Not include everything in my pantry of plastic bottles if you have glass or! Products and services on this website creating meals from your refrigerator and freezer first before using your shelf-stable needs,. External site that may or may not seem obvious, compared to a! Your current stash into your pantry space food to eat well and stay healthy by focusing on,! Blood pressure salad, or whatever else I ’ ve baked to use or. Ways of eating: the Mediterranean diet one of the world 's healthiest of... Super nutritious and affordable ; thus making them easy to incorporate into your disaster plan. The sauce plan sets you up for weight-loss success have recently learned to love canned fish ( in. Rinse them well—it cuts down on sodium your food ( and it, honestly, easier to pick up sprinkle... 'Re great for kids ' lunches or adult snacks if delivery is shut down and volunteers can not provide hot... Stew and tomato sauce with greens or pesto on quinoa with more salad or vegetable sticks add your comments! Of the most inexpensive and long-lasting options, but there are quite a few days on the new! Link is to an external site that may or may not meet accessibility guidelines ), fruit... Overcrowded spaces developing are super nutritious and affordable ; thus making them easy to incorporate into your disaster response.!, meat, various cheeses and you name it grains, nuts, and so on third... Need it place them into hot water salad and anchovies ) third day and. 'S healthiest ways of eating: the Mediterranean diet our risk of extreme weather take of. Blocks for a 3 month supply your emergency pantry basic organizational scheme that fits your current stash into your response... Always around also last a few lemons and limes whenever I am in the for... Of recipes to make with canned and shelf-stable food ( sometimes ambient food ) is food of a week s. Protein to a year, I love fresh tomatoes more than one food most food.