The reality for many people, especially those that live in remote/rural locations, is that their access to (and therefore intake of) fresh nutrient dense foods is very low.
I‘ve lost COUNT how many times people have told me that by the time they get to town to do their shop (which might be once every 2-4 weeks); the spinach is wilted, the berries are mouldy, the broccoli is slimy and the carrots are soft!
So, when you’re faced with a lack of fresh and/or quality produce, what do you do to stay well nourished?
These are my top 10 kitchen essentials to stock up on.
(A quick note: although you may need to stock up on these when you’re at a major centre or buy online, they have a long shelf life and are great options you can call upon when you’re having a fresh food crisis!)
1.Fermented foods/drinks – Pickles, sauerkraut, beetroot kvass, kombucha and kimchi are all excellent options. They all rate really highly on the nutrient density scale, they are designed to last for a long time and are all things you can easily add to good quality proteins and fats to add some potent plant-based nutrition to your meals. In fact, fermenting can result in significant increases in certain nutrient and antioxidants. Take raw cabbage versus sauerkraut. Raw cabbage contains about 30mg of Vitamin C per cup; and sauerkraut can contain up to 700mg per cup!! In addition to this, you’re incorporating more probiotic rich foods in your diet, which is so very important.
2. Frozen foods – Berries, bananas, broccoli, peas and corn are wonderful options. If you think that frozen foods are inferior, you’re mistaken. Research from the UK has found that, in many cases, frozen produce is just as nutritious as fresh (and in some cases it can even contain more nutrients). My suggestion would be to opt for the organic frozen produce when you can, and don’t overcook them or boil them to oblivion! A quick blanch or steam is sufficient.
3. Seaweed – Sea vegetables are incredibly nutrient dense and are great pantry go-to’s when you’re lacking fresh produce (especially greens). Nori sheets are my go-to seaweed! Again, organic if you can. In many cases, sea vegetables are more nutrient dense than land vegetables. More on the benefits of seaweed here.
4. Garlic – We get our garlic delivered straight to us from the producers. Garlic is loaded with gut supportive, immune boosting compounds. It lasts for months, and adds SO much nutrition to our meals.
5. Jarred artichokes, sun-dried tomatoes, olives, capsicums – These are all excellent options for when you don’t have the fresh varieties. Look for the ones marinated in olive oil (versus vegetable oil).
6. Dried herbs and spices – There are excellent options! Stock your pantry with a range of dehydrated culinary herbs and ground spices. There are hundreds of options. Don’t underestimate the medical properties of these foods.
7. Black/purple rice – Black and purple rice are in the same antioxidants that berries, purple sweet potato and beetroots are, so are a great back up plan for when you’re needing some more purple in your diet. I recommend you soak the rice for 12-24 hours in a warm spot before cooking. Cover rice with water and add 1 tablespoon of ACV/lemon/lime/kraut juice for every cup of rice.
8. Greens powder– These can be handy for those emergency situations. Always opt for something with real foods in them! Here’s one I recommend.
9. Dehydrated/freeze-dried fruit – a good option for when the fresh stuff is limited. Be mindful of your intake here though and be careful not to overdo it! Opt for organic if possible to avoid the preservatives that are found on many dried fruits (or better yet, invest in a dehydrator and make your own).
10. Sprouts – A highly nutrient dense option. Affordable, fun and easy to do at home! More info on getting starting with sprouting here.
I would also STRONGLY encourage you to start a garden (if you haven’t already!). Start small, grow ONE thing. Pretty please! Have a go! Rocket/green leafy’s and culinary herbs are great places to start.
Finally; it’s not just fruits and veggies that pack a nutritional punch. Remember that grass fed/pastured animals (with a nose-to-tail approach), pastured egg yolks, fermented/cultured dairy and wild-caught seafood are some of the most nutrient dense foods of all.
Bottom Line
Don’t stress if you’re struggling with the fresh stuff, there’s loads of great suggestions here to keep you well nourished and healthy in times of need!
Until next time,
Stacey.