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How to Shop for Food during a Pandemic

It isunderstandable that when apandemichits, our first instinct is to hoard things,like white rice, pasta and frozen pizza. We want to “stock up” so we don't have to be running to the grocery store much. But that doesn't mean you have to eat only processed foods. Ideally, we should be after fresh or frozen groceries that last for weeks and help us stay as healthy as possible. So before making that next grocery run, consider filling your grocery cart with some of the healthy and relatively longlasting ingredients mentioned below. Veggiesareessential to keeping your immune system firing. So opt for fresh veggies that will last, or, if you have the space in your freezer, stock up on frozen ones.

Cabbage is an excellent choice as it will last for weeks.

Kale is hearty and willlast weeks. Chop it up for salads or turn it into chips!

Dried mushrooms are terrific to rehydrate and make tons of dishes, from soups and pastas to egg scrambles.

Sundried tomatoes are another great thing to buy to add flavorto dishes. Just be sure to buy those in a dry packet, not those ones in oil.

Potatoes and sweet potatoes will last a month.

Onions will last a month if you store them in a plastic bag in the refrigerator.

Garlic will also last a month, so stock up on a number of heads. You can roast it with a tiny bit of olive oil for a more subtle flavor or sauté to flavor soups,sauces, etc.

Carrots will last a month if you cut the tops off. They also should be stored in the refrigerator in a plastic bag.

Cauliflower will last a couple of weeks in the refrigerator. But if you “rice it” (chop it to look like rice in your food processor) and steam it, you can freeze it and then use it for pizza crusts, etc.

Bell peppers will last about two weeks if stored in the refrigerator in plastic bags.

Avocados are best purchased in a range of ripeto rock hard; store them in the refrigerator in a plastic bag and eat them as they ripen; hard ones will be good for about two weeks. Beans are a great lean protein. Opt for dried that you then rehydrate or “no saltadded” canned versions.

Frozen veggies are another great option if you have the space in your freezer, since they'll last for months and have arguably even more nutrients than fresh, depending how long fresh were picked before purchase.

Dairy

Plain Greek yogurtis a refrigerator staple as far as I'm concerned. Use it to make a parfait for dessert with fresh fruit and high fiber cereal, as a lean alternative to sour cream on a baked potato. . Milk and/or nondairy milk can last up to a couple of months before being opened (it will last about a week once opened). Be sure to check expiration dates as you shop.

Sliced or shredded cheeses can be great to add here and there.Light string cheese is a great snacking option

Jarred Parmesan is definitely worth picking up, especially if you can find a natural one.

Cottage cheese is great for snacking if you happen to be one who loves it.

Ricotta cheese - Get a few small containers, as you arelikely to find them dated a couple of months out (once opened, they only last about a week.)

Lean Proteins

There are manyplaces to order lean proteins now through the mail or on-line, if you don't want to buythem at your grocery store.

Frozen seafood can make a quick and amazing meal. The fish is extremely versatile for tacos or kid-friendly “fish sticks” and can be defrosted in five minutes in cold water

Lean frozen chicken or turkey burgers can be great for family grilling.Frozen turkey is another great option. It can be made for dinner then sliced the next day for meat that's much fresher, yummier and healthier than deli counter meats.

Pork tenderloin is another versatile option.

Lean ground beefis also an option for dishes like chili, burgers or meatloaf.

Canned chicken, tuna or salmon with no salt added are excellent options. Look for tuna that is reduced fator packed in water. Egg whites (in cartons) and eggs, when purchased fresh, will last for weeks.

Recipe - Penne and Asparagus with Ricotta Cheese

If you prefer, you can always substitute a brown rice, or whole-wheat or wholegrain pasta for the fiber-enriched variety

1 (14 1/2-ounce) box of fiberenriched penne pasta  1 pound trimmed asparagus, cut into 2-inch diagonal pieces  2 teaspoons freshly minced garlic  1 cup low-fat ricotta cheese  1 tablespoon extra-virgin olive oil  1/4 cup Parmesan cheese Sea salt and freshly ground black pepper, to taste Crushed red pepper flakes, to taste, optional

Cook the pasta according to package directions, omitting any oil or butter. Two to four minutes before the pasta is done, add the asparagus to the water (2 minutes for thin spears, 4 minutes for thick). Before draining, reserve about 1 cup of the pasta water in a small bowl. Drain the pasta.

Meanwhile, add the garlic, ricotta and olive oil to a large serving bowl. As soon as the pasta is drained, mix in 1/3 cup of the reserved pasta water.

Immediately add the pasta and asparagus and gently toss until the pasta and asparagus are coated with the cheese mixture. Season with salt and pepper. Gently toss again. If the mixture seems too dry, add more reserved pasta water, about 1/4 cup at a time, until no longer dry. Sprinkle the Parmesan over the pasta and sprinkle with the red pepper flakes, if desired. Serve immediately.

Makes 6 servings. Each (about 2-cup) serving has 318 calories, 15g protein, 60g carbohydrates, 7g fat, 2g saturated fat, 18mg cholesterol, 9g fiber, 183mg sodium

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