Look for the words wholegrain on the pack and compare the salt level, looking for the lower salt varieties. If you can’t get fresh bread then wholegrain crackers might just do. Even powdered milk will stay in the pantry for long periods if kept in an airtight container. Long-life milk and dairy alternatives are handy too. A stir fry can be whipped up in no time with a frozen stir fry vegetables variety pack, a ready minute rice container and then add some nuts and seeds, and a sauce. They can also save time when you buy a combination mix all ready to go. Frozen fruit and vegetables are snap frozen and therefore retain the nutrients well. Top up a miso soup mix with frozen veggies.įrozen food is a great option to bridge the gap between canned and fresh. They taste great and if fermented too can produce metabolites in the process that can be good for our health. Pickling is a great way of preserving vegetables. Looking for a sandwich filling, then canned fish, with canned beetroot and maybe some jar olives or pickled onions or sauerkraut might go down well. If making a fruit salad a can of fruit salad combined with fresh fruit thrown in makes a nice combination to top yoghurt, cereal or for dessert. This boosts the plant protein and adds fibre too. An extra can of kidney beans in the chilli con carne or some brown lentils into the bolognese sauce. If you are running low on fresh meat or fish you can top up the meal with canned or dried legumes. Think about mixing and matching with fresh and non-perishable foods. Look for cans without damage as if air can get in, that is when bacteria can breed. Read the label on cans for salt added, reduced salt products might be a good way to go, and fruit canned in water or natural juice rather than syrup. What to look for when buying non-perishable foods Another bonus is there is no forgetting about them, only to discover them wilting at the bottom of the fridge. On the flip-side, it can actually increase the level of some nutrients, for instance, the antioxidant group, lycopene in tomatoes. The short cooking process may reduce the nutrient content slightly of water-soluble vitamins and remove some fibre if the peel is removed. canned or pouch varieties ( read the label for salt content and look for lower salt options ) over instant powders.Īs they are sealed they don’t need many (if any) preservatives added, and the nutrients are preserved as there is no oxygen getting into the can for oxidation to occur.Ĭanned produce is also picked at prime ripeness, ensuring peak flavour and nutrient content. Grains e.g oats, barley, rice, quinoa, flour.Canned fish and poultry e.g tuna, salmon, sardines, chicken.Did you know that fresh nuts keep for longer if kept in the fridge or freezer? chickpeas, 3 Bean mix, kidney beans and lentils. Here are a few non-perishable foods that can be staples in your home: Great for when you can’t get to the shop or when fresh varieties are running low. Plus they can be kept in your pantry for months or even years. Non-perishable food (food that is processed or packaged to withstand prolonged storage) is plentiful and lots of it can be combined to make a tasty and healthy meal. The good news is we can eat a nourishing diet with a mix of fresh, frozen, dried and canned food making it a whole lot easier. Although eating all our fruit and vegetables in season, picked when optimally ripe and fresh might be ideal, it isn’t realistic.
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