Dietitian gives healthy meals that won't spoil during hurricane - KCTV5

Dietitian gives healthy meals that won't spoil during Hurricane Sandy

Posted: Updated:
AVON, CT (WFSB) -
Are you storm ready? A little preparation can make the time you are without power, heat and hot water much easier.

Here are some simple food ideas provided by registered dietitian Ana Zeller of Practical Nutrition to get you through the aftermath of a storm.

Breakfast:
1/2 Cup Bakery on Main (or other low sugar) granola with 1 cup almond milk
or
1 Protein bar with less than 10 grams of sugar

Lunch
1/2 can of tuna (Albacore if possible)/chicken/salmon on two slices Ezekiel bread with lettuce/tomatoes and 1 tbs. olive oil or avocado
or
2 Tbs. almond or nut butter with apple slices sandwich on Ezekiel bread. Piece of fresh fruit on side.

Dinner
1/2 Cup quinoa or brown rice (make in advance) mixed with 1/2 cup organic canned beans, any variety, rinse first, with grilled vegetables such as eggplant, zucchini, onions with olive oil, sea salt, and herbs.
 

Other Snacks:
1/4 Cup unsalted mixed nuts, low sodium canned goods, plenty of water (one gallon water per person/day), Lara or Kind bars
 

Shopping List
(Quantity may vary depending on size of family/member of household; list is by department)

Dried Goods:
• 1 bag Bakery on Main granola (any flavor)
• 1 container almond milk (unsweetened, any brand)
• 1 can tuna/chicken/salmon (albacore, wild caught tuna if possible)
• 1 loaf Ezekiel bread (in frozen section)
• 1 sleeve brown rice cakes and/or brown rice crackers as a healthy snack
• 1 container natural almond butter
• 1 can organic beans (any variety, mixed or kidney are fine)
• 1 can Amy's organic soup (any kind, like a chili or something, low sodium if possible)
• 1 bag/box quinoa (any variety, red or brown) and/or bag of brown rice
• Bag of unsalted mixed nuts
• Lara or Kind bars

Produce:
• 1 tomato, 1 small container lettuce, 1 apple, 1 banana, 1 eggplant, 1 zucchini

Condiments:
• 1 small container olive oil, sea salt and pepper, small container mayo made with olive oil

Other:
• Fridge thermometer
• 1 gallon water to show
• "Emergence" vitamin packets to boost immunity
• Hand sanitizer

Food Safety 101:
• Perishable food in fridge (meat, poultry, deli meat, dairy, eggs, leftovers) are safe for 4 hours at 40* F or below for 4 hours or less
• Frozen food safe for 24 hrs (1/2 full freezer) and 48 hrs (full freezer) if freezer is not opened (freezer should be at 0* before power is out)
• To determine if a food is safe to refreeze, frozen food must be 40* or below, or contain ice crystals
• Don't taste food to determine safety.
• When in doubt, throw it out.
• Keep dishes, pots, pans, and cutting boards sanitary by using boiling water on surfaces or submerging in a solution of 1 tsp. bleach/1 gallon of water

For more information on emergency food safety ideas, click the following link.  

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