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How To Create Healthy Food Options (Vegan, Vegetarian, Pescatarian) In A Quarantine

productivity Mar 21, 2020

Quarantine situations can make it hard to get not only variety but also access to fresh produce we once freely enjoyed.  An Empath knows how important it is to keep our minds and bodies as clear with natural, wholesome foods. However, there are few ideas out there for eating right and well in a quarantine. 

So we pulled together all you need to know on how to get the most cost-effective, least processed, healthy food when you're not allowed to leave the house. Some of these will be vegan options, others vegetarian, and others will include fish or chicken. Read on below to see some general tips and food combinations to prepare for months of quarantine. 

Top 10 Pieces of General Advice Before You Go Shopping

  1. Flash-frozen foods, such as vegetables, fish, and fruits hold much of their original nutrients. They also last for many months in the freezer. They are also relatively cost-effective.
  2. Breakout your food purchases into fresh, frozen, and canned/dry purchases, and consume in that order.
    • Eat the fresh items first, as they spoil the fastest
    • Eat the frozen items next, to cover the risk of power outage which would render the frozen items unusable
    • Eat the canned items and dry purchases last, as they can withstand months in room temperature
  3. Fresh items that are more resilient than others (if put in fridge):
    • Roma tomatoes
    • Spinach 
    • Onions - great for pulling out toxins from the body, so add them to everything you can
    • Potatoes
    • Grapefruit & other hard-skinned citrus fruit
    • Carrots
    • Celery
  4. Natural foods high in calcium: 
    • Spinach, kale & other dark leafy green vegetables in general
    • Broccoli
    • Almonds
    • Canned salmon and fish with bones in
    • soybeans (edamame is a good choice)
    • Make sure you get sunlight every day to give you Vitamin D to activate the calcium
    • Make sure you do some weight-bearing exercise every day to improve bone density
  5. Dry Items with staying power:
    1. Granola (often very high in sugar; make sure you get with least amount of added sugar)
    2. Dried fruit (try to get the ones with the least amounts of sugar)
    3. Rice (White rice is most likely very nutrient deficient. Opt for brown or black rice, farro or quinoa)
    4. Pasta (Opt for whole-grain or vegetarian pasta when you can)
    5. Nuts (almonds, almond powder, etc)
    6. Soymilk, almond milk, etc
  6. Stock up on TONS of lemon, ginger, and honey to make healing teas. 
  7. Fruits high in vitamin C (for immunity)
    • Strawberries
    • lemons, limes, and citrus fruits
  8. It's important to have a variety of food options. Days of staying at home and eating the same things can get old quickly.
    • Frozen premade family-sized meals in bags are quick and easy ways to add variety and convenience in your diet when you don't really feel like cooking. You can also store the remainder for easy heat up.
    • Get a variety of canned beans, fish, soups and vegetables
    • Dried spices are an easy way to add flavor variety
  9. Dried spices are a great way to add nutrients, variety, and flavor to dishes. Here are our favorites:
    • Turmeric - a great natural remedy for pain
    • Dried dill & tarragon for fish
    • Dried parsley for pasta, sweet potatoes & other savory dishes (parsley helps increase serotonin, responsible for good mood)
    • Dried oregano and herbs de Provence for hard-boiled eggs, olive mixtures, pasta, and canned sardines
    • Rosemary and thyme for poultry, sausage, and potato-based dishes
  10. Warning: Many people in quarantine - with the huge stockpile of food - may succumb to overeating or boredom eating. It's essential to have menus and portion control in these cases. Something helpful to do is imagine the worst-case scenario: if you are made to be stuck in the house and not able to access food, and you have run out of food due to overeating.

 

Healthy Sample Shopping Lists &  Menus

Now that we've run through an overview of shopping strategy for longevity, below are some sample shopping lists and menus broken down by common diet type:

 

Vegan

Sample Grocery List:

  • Sweet Potatoes
  • Dried herbs: parsley, oregano, rosemary, dill, herbs de Provence, thyme, turmeric
  • Spinach & kale
  • Coconut water
  • Lots of lemons
  • Grapefruit
  • Carrots & Celery
  • Hummus
  • Pita chips
  • Apples
  • Peanut Butter
  • Granola
  • Avocadoes
  • Dates & other dried fruit
  • Canned vegetables: including canned fire-roasted tomatoes
  • Rice 
  • Pistachios, walnuts and other nuts
  • Canned beans: lentils, kidney beans, white beans, pinto beans, garbanzo beans, etc
  • Canned olives & capers (optional)
  • Bread
  • Pasta
  • Pasta sauce (vegan)
  • Frozen premade vegan meals
  • Honey, ginger, turmeric
  • Oils: Olive oil, almond oil, Udo's oil (whatever you prefer)
  • Fresh parsley, cilantro, etc
  • Garlic salt
  • Fig jam (or any other naturally made, low sugar jam)
  • Frozen fruits: blueberries, strawberries, mangoes, etc
  • Roma tomatoes
  • Garlic (fresh - keep in the fridge, dried - refrigerate after opening) 

Sample Menus:

  1. Avocado-Kale Smoothie: throw half a cup of avocados (soaked overnight), a whole avocado, some ice cubes, 4 dates and coconut water in a blender
  2. White beans, black rice, canned tomatoes, dried herbs (or any variety of beans, rice and herbs)
  3. Simple brown rice with olive oil and dried herbs de Provence or fresh herbs if you have them
  4. Carrots, celery & pita chips with hummus
  5. Peanut butter with fuji apples
  6. Peanut butter sandwiches with fig jam
  7. Granola, soymilk & blueberries
  8. Smoothie: Kale, apples, dates and coconut water with lemon and parsley
  9. Frozen pre-made vegan meals
  10. Spinach with rice, canned tomatoes (or fresh if you have them) and beans
  11. Pasta with marinara sauce or any other kind of vegan sauce, and dried or fresh herbs
  12. Pasta with olive oil, garlic & fresh or dried herbs
  13. Pasta with olive oil, tomatoes, pine nuts, and fresh or dried herbs
  14. Baked sweet potatoes with honey & dried parsley
  15. Golden Milk: warmed almond or soy milk, turmeric, ginger, black pepper, almond oil

 

Vegetarian 

Sample Grocery List:

  • Everything in the vegan list
  • Cage-free eggs
  • Various cheeses
  • Frozen pre-made vegetarian meals

Sample Menus:

Sample Simple Vegetarian Meal:  garlic, brown rice, lentils with canned tomatoes and tomato paste, softer boiled eggs.

Pescatarian 

Sample Grocery List:

  • Everything on the vegan & vegetarian list
  • Canned salmon with bones in
  • Canned sardines in olive oil or tomato sauce
  • Fresh fish - cut in portions and frozen
  • Frozen pre-made meals according to dietary constraints - avoid heavy gravies and sauces

Sample Menus:

  • Everything on the vegan & vegetarian list
  • Fresh or canned white fishes (flounder, cod, trout, etc) with black rice, canned fire-roasted tomatoes and fresh or dried herbs
  • Fresh or canned salmon, boiled potatoes, olive oil, and oregano with spinach salad or canned spinach
  • Canned or fresh spinach, quinoa, roma tomatoes and canned sardines
  • Puttanesca: Pasta with canned tomatoes, canned black olives, anchovies, olive oil and capers

 

If you stick to the simple formula of eating fresh first, then frozen, then canned, and a meal plan formula of rice/potato/pasta base, olive oil, dried herbs and canned or fresh protein (beans, fish, eggs, etc), it can be easy to build a quarantine diet that is relatively healthy and sustainable so that you can stay in good health now and beyond. Take care & much love.

 

Like this article? You may like the following:

Social Distancing For Empaths: What You Should Know

Intention: An Empath's Superpower in the Workplace

The Thing About Relationships Is..... (This Is A WAKE UP Call)

 

 

If you like more tips on being an empath in the office, or sustainable introverting tips during quarantine, subscribe below. Also, make sure you get our free ebook titled "So I'm An Empath - How Do I Use It?"

 

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