It's always a good idea to stay prepared by stocking up on long-lasting foods that pack a nutritional punch. To help you along, we’ve put together a list of basic nutrient-dense, long-lasting foods to add to your shopping list. Read on for more!
Wholegrains: Anyone who’s ever dipped their spoons into the wild-rice and quinoa arena knows just how satisfying and versatile wholegrains (especially ancient grains) can be. Quick-cooking and packed with protein, grains like quinoa make an excellent base for salads and healthy ‘Buddha’ bowls. Other versatile and nutritious grains to try to include are farro, millet, barley, bulgur and brown rice.
Stocks: Beef, vegetable and chicken stocks are essential kitchen cabinet items. Stocks are great used as a base for any hearty soups and stews. Stock also adds a wonderful punch of flavour to cooked grains or rice.
Instant oats: Instant oats are a great nutritious, tummy-filling breakfast option. Enjoy your oats topped with a spoonful of nut butter and diced fruit for a delicious breakfast treat. Although oats are typically eaten as a porridge, oats can also be used in a variety of baked goods, such as cakes, cookies and bread.
Dried fruit: Dried fruits may not contain the water that fresh fruit does, however, they do provide plenty of nutrients! Dried fruits are great enjoyed with porridge or with plain yoghurt.
While cooped up indoors, make sure not to deprive yourself of fresh produce. To do this, it might be worth noting which perishable items last longer than others.
Oranges and lemons: Citrus fruits are a must-have on everybody’s grocery lists. Because they’re so rich in Vitamin C, oranges, lemons and grapefruits can play an essential role in maintaining a healthy immune system. All citrus fruits last well in a fruit bowl or basket and will keep even longer if you refrigerate them.
Potatoes and sweet potatoes: These all-stars of versatility can last about two weeks when stored at room temperature. If your potatoes start to sprout, plant them in a big pot and in a few months you’ll have your home-grown baby spuds!
Red cabbage: Affordable and loaded with goodness, red cabbage can last about a week when refrigerated. Enjoy yours in wraps, salads, or braised.
Eggs: When refrigerated and stowed correctly in their cartons, eggs can last up to three weeks after purchase.
Carrots: Unpeeled carrots can last as long as two weeks when stored in your fridge. Use carrots in nourishing soups and stews, and to make fresh, crunchy coleslaw.
Butter: If you plan on doing any baking to make time go faster, ensure you grab this essential baking ingredient and spread. Butter can last as long as two months, and longer if you freeze it!
Canned goods are great to have on hand just in case you have to stay indoors for longer than expected. Ensuring you always have tinned veggies, fruits, pulses and proteins in the cupboard is a great way to make sure that you're still able to consume essential vitamins and minerals and maintain a balanced diet.
Veggies: Canned veggies like beetroot, corn, carrots, peas and green beans are great additions to a variety of meals. The key when buying tinned vegetables is to look for low-sodium varieties.
Fruit: Look for canned fruit with no added sugar (or low in sugar). Pick up a wide variety of different fruits, such as pears, peaches, pineapples, apples and apricots.
Beans, lentils and chickpeas: Pulses are excellent sources of plant-based protein and essential tummy fillers. They’re also delicious enjoyed in soups, stews, chillies, and wraps.
Fish: Tinned tuna, anchovies, pilchards and sardines are excellent sources of high-quality protein and Omega-3 fatty acids. Canned fish is greatly enjoyed in pasta sauces and bakes, and in sandwiches for lunch.
Now that you’re armed with all your long-lasting essentials, make sure you keep this list handy the next time you head to the store.
Looking for a few naturally tasty, Knorr recipes to try at home? We’ve got a few you’ll love:
Lentil & Boiled Egg Bredie