Here's a clean, plant-based and healthy feeding plan for Hurricane

Here’s a clean, plant-based and healthy feeding plan for Hurricane

If you anticipate severe weather, it is natural to panic…especially if you want to feed your family nutritious meals, knowing that there may be a loss of energy and water for an indefinite period.

The Federal Emergency Management Agency FEMA recommends keeping at least three days of non-perishable food at home. But if you depend on plants and want to stay healthy, where do you start?

To get started, you’ll need a healthy shopping list with items that have a long shelf life and don’t need to be cooked. Your menu should include ready-to-eat meals, baking products, crackers, canned goods (including healthy proteins like chickpeas, black beans, lentils, and coconut milk for gentle use if you want to make a sauce), and perishable foods (such as nut butter or seeds, sauce and tapinades), dried fruit, apple juice, nuts, seeds, dried spices, shelf-stable plant milks (sold in aseptic boxes), breakfast cereals, oats, stabilized lemon juice, stevia (or other natural sugar-free sweeteners), and of course Water (about a gallon per person for seven days).

Keep these health tips in mind when shopping for non-perishable items.

Look for foods with few, simple ingredients and try to limit the amount of salt, sugar and saturated fats you eat. American Heart Association

AHA
He recommends no more than 2,300 milligrams (one teaspoon) per day, with an ideal limit of no more than 1,500 milligrams (2/3 teaspoon) of sodium per day. Avoid added sugar (sugar that is not naturally found in foods). For a 1,800-calorie-a-day diet, try to keep added sugar under 45 grams or 11 teaspoons per day and saturated fats under 20 grams per day.

When buying canned vegetables or legumes, look for “no added salt” or “low sodium” on the label (less than 100 mg). For canned fruit, look for “no added sugars” and check ingredients for sweeteners such as juices, syrups, molasses, and honey. Canned in 100% juice or water are your best options. Also keep in mind, when inspecting cans, that sterilization of components in the can can be compromised if there are scratches on the canister seams.

When buying shelf-stable food, avoid artificial additives and preservatives as much as possible. Look for these items near the end of ingredient lists, as they are usually found in smaller quantities. Some of the more common preservatives include benzoic acid, calcium sorbate, erythorbic acid, potassium nitrate, and sodium benzoate.

Finally, remember that in the event of a power outage, you will want to eat the perishables in your refrigerator first. Start with fresh fruits and vegetables. If the refrigerator doors remain closed, food can remain safe for only 4 hours in a full refrigerator, and 2 days in a full freezer.

Here are some creative ideas for delicious and healthy vegetarian meals.

Hurricane Healthy Breakfast

Pancakes and oats

These pancakes are two breakfast items in one! The only problem is that it requires advance preparation before the storm. All you have to do is get a box of pancake mix (you can use a vegan option like Waffle and pancake mix from Otherworld It is made with fruits, vegetables and recycled ingredients), some oats and some fresh or frozen berries or dried fruits, add some water to make a dough and bake it in a muffin or cupcake tray. If you want to add some protein, add some nuts or chia seeds. Store in a freezer bag and enjoy a healthy breakfast or snack, without the need for electricity.

Hurricane healthy lunch

Tomato soup with white beans and pesto toast

For this recipe, mix a can of tomato soup with white beans and sun-dried tomatoes and as a tasty side, you can add whole-grain crackers with pesto sauce.

For tomato soup, try Dr. McDougallIn addition to being vegan, it is gluten-free and only 115 calories per serving with 8 grams of fiber and 7 grams of protein, or Imagine Garden Food Creamy Tomato SoupIt is gluten-free, organic and low in sodium. Each serving provides 2 grams of protein and 2 grams of fiber.

For crackers, try Mary’s Gun Crackers Organic Everything Super Seeds which contains 11% of the daily value of fiber per serving, is slightly processed and contains 3 grams of protein, zero grams of sugar per serving, or Lightly Salted Organic Wild Rice Cakes from Lundberg Family Farmswhich is also minimally processed and very low in sodium with 2 grams of protein per serving.

For pesto sauce, you can either buy a vegan brand like Mr. OrganicOr, you can prepare the ingredients in advance and combine them when you’re ready to eat. If you choose the latter option, stock up on the pine nuts (which you can put in a food processor and store in a bowl before the storm), olive oil, garlic powder, lemon juice, nutritional yeast, a jar of basil, a jar of parsley, water, and salt and pepper.

Hurricane healthy dinner

vegan taco

Vegetarian tacos provide the perfect opportunity to take advantage of fresh vegetables that were left in your fridge during a power outage. If you don’t have any fresh vegetables, use canned vegetarian chili sauce – most vegan chili peppers contain beans as the main ingredient rather than meat. If you have vegan cheese in your fridge, you can sprinkle a few more on top.

For vegan taco shells, try Eiten Garden or 365 from Whole Foods Market

WFM
Taco shells in blue or yellow corn. Both brands are organic and gluten-free and contain 2 grams of protein per serving and contain no sodium. For your chili, try Amy’s Organic Black Beans ChiliMade with organic red beans, organic tofu, organic onions, and organic bell peppers with no added sugars and 20 grams of protein plus 35% of your daily iron per can.

Hurricane healthy snacks

For healthy Hurricane snacks, you can’t go wrong with seeds, granola, mix nuts, dark chocolate, pretzels, or dried fruits. Since nuts and seeds are high in calories, portion size should be controlled. You should also be very discerning when buying a bag of trail mix at the supermarket, as they are often loaded with salt, sugar, and even multicolored chocolate. A great choice of Al Darb mix with a healthy balance of ingredients Enjoy the life of Mix Mountain Mambo Seeds and Fruits Filled with seeds and dried fruits, with 2 grams of fiber and 4 grams of protein per serving, and low in salt and sugar… When choosing among dried fruits, look for prunes. They contain 34% of your daily vitamin A needs, 18% of your daily iron, 6.5 grams of fiber and also contain potassium, niacin and copper. Although a rare find, if you can get your hands on dried lychees, they contain 2.5 times more food than your daily ration of vitamin C, 3.2 grams of protein, and 4 grams of fiber. Finally, vegan dark chocolate is an excellent snack option, with fiber, magnesium, and many other nutrients, as well as a surprisingly long shelf life. You can even combine a few of the snack items above and create your own mix.

When trying to decide which foods to buy from the supermarket before the storm, remember to consider nutrition, convenience, and shelf life. The best foods are healthy, have little or no moisture, are not sensitive to temperature and do not require cooking. If you have time, you may want to consider drying or pickling your food to preserve its goodness before a hurricane strikes…

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