An Australian nutritionist has shared the healthy grocery list you need to stick to in order to get through a 14-day isolation period.
Sydney-based author and founder of Supercharged Food, Lee Holmes, argues that stocking up on fresh produce in addition to packaged goods amid the coronavirus pandemic can make self-quarantine meals more exciting and flavoursome.
‘If you make a plan, you can enjoy a great variety of colourful foods that are high in nutrients – and ones that will make you feel good and look after your health,’ Lee wrote on her online blog.
So what should you be looking out for?
Australian nutritionist Lee Holmes (pictured) has shared what you should add to your shopping list to stock your pantry and maintain a healthy diet for 14 days straight
Satisfy hunger with grains, seeds and pasta
First and foremost Lee listed three common pantry essentials to stock-up on that will last for more than 14 days.
‘Grains, seeds and pasta are among the most affordable ingredients you can add to any meal. Each one is versatile, budget-friendly and will last for months sealed in a jar in your pantry,’ Lee said.
All three are good carbohydrates full of fibre and can create a satisfying meal alongside a serving of protein and vegetables.
Some grains to include on your shopping list are quinoa, for a versatile source of protein, as well as buckwheat.
This type of produce is also helpful when meal prepping as grains, seeds and pasta can last up to a week in the fridge once cooked.
‘Grains, seeds and pasta are among the most affordable ingredients you can add to any meal. Each one is versatile, budget-friendly and will last for months sealed in a jar in your pantry,’ Lee said
Purchase more legumes, chickpeas, beans and lentils
Similarly to the Lee’s first listing, legumes, also known as ‘pulses’, can create deliciously filling meals for the whole family.
‘Stocking chickpeas, cannellini beans, lentils, split peas and other pulses is a convenient and inexpensive way to jazz up the leftover vegetables from last night’s dinner,’ Lee said.
‘Pulses provide protein, complex carbohydrates and several vitamins and minerals that give sustained energy throughout the day.’
This type of food is also known to lower blood pressure and reduce cholesterol levels.
By purchasing a minimum of seven garlic bulbs and eight brown and red onions should see you through the two week period
Don’t forget to buy onions and garlic
While most people seem to be stockpiling packet staples, such as pasta and rice, they may be forgetting essential pantry ingredients commonly used to create delicious dishes.
Onions and garlic are two healthy products to include on your 14-day shopping list as they provide several health benefits.
‘Onions and garlic, both from the Allium genus of plants, are two of my favourite flavour accompaniments to use in cooking,’ Lee wrote, adding: ‘Onions can stay fresh for well over a month in your pantry, and garlic can last for more than three months, so you’ll have your flavour friends right by your side for a good length of time’.
Purchasing a minimum of seven garlic bulbs and eight brown and red onions should see you through the two week period.
Remember to add dried herbs and spices to your shop
When shopping don’t forget herbs and spices to make your daily meals more interesting and tasty.
Lee mentioned an array of selected herbs that can be bought or grown in your garden, such as oregano, basil, parsley and rosemary.
‘Oregano is another good herb to stockpile. It’s known as a strong antiseptic as it’s high in carvacrol, a type of phenol known for its potency and it’s perfect with fish and Italian dishes,’ Lee said.
‘For some spice add some cayenne pepper into the mix. It’s made from the dried pods of chilli peppers. It helps the body to create hydrochloric acid, which enhances digestion and assimilation of protein too.’
Lee mentioned an array of selected herbs that can be bought or grown in your garden, such as oregano, basil, parsley and rosemary
For a family of four, add these items to your shopping list:
1 x 5kg bag of rice
2 x 1 kg bag of quinoa
1 x 5kg bag of oats
1 x 1kg bag buckwheat
3 x bags pasta
1 x 5kg bag red or green lentils
1 x 2 kg bag of split peas
1 x 1 kg cannellini beans
7 x garlic bulbs
8 x brown and red onions
Assorted herbs and spices according to personal preference
9 x tins tuna
5 x tins sardines
1 x jar anchovies
3 x dozen eggs
7 x tinned tomatoes
1 x bottle apple cider vinegar or balsamic
1 x kg nuts of choice
2 bags x potatoes
2 x pumpkin
Source: Supercharged Food
Stack it up with canned goods and eggs
While fresh product is the healthier option for your body, canned goods can be a time saving convenience and can last for a longer period of time in the pantry.
Tins of canned fish including tuna, sardines and anchovies are helpful to have in the pantry as they provide anti-inflammatory health benefits.
Lee also said eggs are good to stock up on as they are a great source of protein with few calories.
Lee also mentioned eggs are a good idea to stock up on as they are a great source of protein with few calories