Meal Prep Cookbook For Dummies. Wendy Jo Peterson
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store, or when I didn’t want to drag my young child into the market and have her hands everywhere (and then in her mouth).
A pitfall to grocery delivery services is that you don’t know who’s selecting your groceries, so if you’re highly selective about your tomatoes and how to pick a watermelon, this may frustrate you. Overall, I like delivery services, and I think they’ll only expand and improve in the years to come.
Community supported agriculture and farmer’s markets
Find out if your area has a farmer’s market, selling locally sourced produce, meat, dairy, or baked goods. Often, local products can be fresher, more nutrient-dense (due to reduced travel time), and less expensive. Plus, you can meet the local farmers and get to know their practices, which can connect you more to your food and community.
If driving to a farmer’s market is tough, consider checking out a community supported agriculture (CSA). CSAs can work in a few ways. For instance, some CSAs require you to buy into an annual or biannual share, where you receive various goods throughout the year. Some CSAs have a weekly box, where it’s whatever is grown seasonally and harvested that week, often delivered to your home or a nearby drop spot where you can pick up your box on a set day. If you’re in a larger agricultural area, you may even have CSA boxes that allow you to pick which items you get each week. Our local CSA allows me to add on baked goods, meats, and even prepared foods. During the pandemic, our CSA has been a great way to minimize person-to-person contact and still support our local farmers.
www.localharvest.org.
Building a Well-Stocked Kitchen
Keeping a well-stocked kitchen helps not only during a pandemic, but with meal planning and prep. The pantry, the refrigerator, and the freezer all have useful food items that are useful to keep on hand, from condiments to grains.
Pantry essentials
Don’t mistake a pantry that’s bursting with food for a well-stocked pantry. If you can’t see it, you may forget you have it. Take time to organize your pantry and keep in mind the rule of FIFO: First In, First Out (meaning, using the items you purchased first before using your new items). Check the expiration dates to decide which product you’ll use first and to further avoid food waste.
Here are the items you need for a well-stocked pantry:
Bread: Flat breads, sandwich breads, tortillas, buns, and so on (Note: These may need to be stored in the freezer for longer storage times.)
Beans: Canned or dried, your favorite varieties
Pastas: Dried shapes of choice
Rice: White, brown, jasmine, or basmati
Grains: Farro, couscous, bulgur, quinoa, and so on
Flours: All-purpose, whole-wheat pastry flour, almond flour, and so on
Broths or stocks: Beef, chicken, or vegetable
Baking essentials: Baking soda, baking powder, and sugars
Cereals: Hot or cold varieties
Oils: Avocado, extra-virgin olive oil, grapeseed oil, canola oil
Vinegars: Red wine, white wine, balsamic, and so on
Canned goods: Tomatoes, olives, artichokes, capers, red peppers, corn, beans, and so on
Canned meats: Tuna, sardines, anchovies, chicken, and so on
Nuts or nut butters: Peanut butter, almonds, walnuts, pistachios, hazelnuts, and so on
Sauces or marinades: Barbecue, Italian dressing, marinade packets, low-sodium soy sauce, and so on
Spices: Salt, pepper, cinnamon, cumin, coriander, cayenne, garlic powder, and so on (see the nearby sidebar for tips on making your own spice mixes)
MAKING YOUR OWN SPICE MIXES
Upcycle glass jars to create your own spice mixes. Here are some favorites to keep on hand:
Taco seasoning: 2 tablespoons chili powder, 2 teaspoons garlic powder, 1 teaspoon paprika, 2 teaspoons cumin, 1 teaspoon onion powder, 1 tablespoon oregano, ½ teaspoon ground pepper, and 1 teaspoon salt
Ranch seasoning: 2 tablespoons dried parsley, 1 tablespoon dried chives, 1 tablespoon dried dill weed, 2 teaspoons garlic powder, 2 teaspoons onion powder, 1 teaspoon salt, and ½ teaspoon ground pepper
Chili seasoning: 3 tablespoons chili powder, 2 teaspoons garlic powder, 2 teaspoons cumin, 2 teaspoons oregano, 1 teaspoon ground coriander, and 1 teaspoon onion powder
Barbecue seasoning: 1 tablespoon ground pepper, 2 tablespoons chili powder, 1 tablespoon garlic powder, 1 tablespoon paprika, 1 tablespoon onion powder, 2 tablespoons brown sugar, and 1 tablespoon salt
Italian seasoning: 1 tablespoon dried oregano, 1 tablespoon dried parsley, 1 tablespoon dried thyme, 2 teaspoons dried basil, 1 teaspoon garlic powder, 1 teaspoon ground pepper, and 1 teaspoon salt
Remember: You can change an entire meal, just by shifting the spices!
Fridge-friendly staples
Use bowls, baskets, or shelf organizers to help group similar items together, from fruits and vegetables to snacks. Using glass or clear storage containers can help you identify items quickly.
Here are products to keep stocked in the refrigerator:
Dairy products: Milks, yogurts, butters, cheeses.
Fresh fruit: Apples, citrus, precut fruit.
Fresh vegetables: Boxed lettuce, onions, celery, carrots, cucumbers, prechopped vegetables
Condiments: Dressings, ketchup, mustard, mayonnaise, soy sauce, Worcestershire sauce, hot sauce, Sriracha, and so on.
Jams or jellies.
Fresh herbs: Place cut herbs in a glass of water and cover with a plastic bag to prolong shelf life.
Beverages.
Eggs.
Lunch meat.
Freezer wise buys
Keeping your freezer well stocked can make meal planning a breeze. Here are items to keep on hand:
MeatsChicken (whole, breasts, and thighs)Beef (steaks, ground, and roasts)Pork (chops, tenderloins, and ground)Sausage (kielbasa and breakfast)Bacon
SeafoodShrimpFish sticks
VegetablesMirepoix (mix of onions, carrots, and celery)BroccoliGreen beansSoup mixPeasEdamameSpinach
StarchesRicePotatoes (hash browns or chopped)BreadsTortillasPie crusts
FruitsBerriesSmoothie blendsBananasWild blueberries
Premixed soups