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This is a clean, plant-based and healthy hurricane nutrition plan

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When extreme weather is expected, it’s normal to panic…especially if you want to feed your family a nutritious meal knowing that power and water could be lost indefinitely. I know.

The Federal Emergency Management Agency (FEMA) recommends keeping at least three days’ worth of non-perishable food at home. But where do you start if you want to stay healthy plant-based?

First, you need a healthy shopping list that includes items that have a long shelf life and don’t need to be cooked. beans, healthy proteins like coconut milk to save money if you want to make sauces), non-perishable spreads (like nut or seed butter, salsa, tapenade), dried fruits, applesauce, nuts, seeds, dried Spices, shelf-stable plant-based milk (sold in aseptic boxes), breakfast cereals, oats, shelf-stable lime juice, stevia (or other unsweetened natural sweetener), and of course water (1 approximately 1 gallon per person for 7 days).

Keep these healthy tips in mind when buying non-perishable products.

Look for simple, low-ingredient foods and limit the amount of salt, sugar, and saturated fat you consume.american heart association
We recommend no more than 2,300 milligrams (1 teaspoon) per day, and the ideal limit is no more than 1,500 milligrams (2/3 teaspoon) of sodium per day. ). For a diet of 1,800 calories per day, try to keep your added sugars to less than 45 grams or 11 teaspoons per day and saturated fats to less than 20 grams per day.

When buying canned vegetables and legumes, make sure the label says “no salt” or “low sodium” (less than 100 mg). For canned fruit, watch out for “no sugar” and look for ingredients in sweeteners such as juices, syrups, molasses, and honey. 100% juice or canned with water are the best options. Also, when inspecting canned goods, be aware that dents in the seam of the can can compromise the sterility of the canned ingredients.

When buying shelf-stable foods, avoid synthetic additives and preservatives whenever possible. Keep an eye out for these near the end of the ingredient list, as these are usually found in small amounts.

Finally, in the event of a power outage, remember to eat any perishables in your refrigerator first. Start with fresh fruits and vegetables. If you keep the refrigerator door closed, food is only safe for about 4 hours in a full refrigerator and 2 days in a full freezer.

Here are some creative ideas for delicious and healthy plant-based Hurricane dishes.

healthy hurricane breakfast

pancake oatmeal muffin

These muffins are two breakfast items in one! The only problem is that you need to be prepared before the storm. Prepare a box of pancake mix (vegan options such as Other World Pancake & Waffle Mix made with fruits and vegetables and upcycled ingredients are available), oats, frozen/fresh berries or dried fruit. , add water and bake in batter and muffin or cupcake trays. Throw in some walnuts or chia seeds if you want an added dose of protein.Store in a freezer bag for a healthy breakfast or snack. No electricity required.

Healthy Hurricane Ranch

Tomato soup with white beans and pesto toast

This recipe combines canned tomato soup with white beans and sun-dried tomatoes. Serve with whole grain crackers and pesto sauce for a delicious side dish.

For tomato soup, try Dr. McDougal, which is gluten-free in addition to being vegan, with 8 grams of fiber and 7 grams of protein for just 115 calories per serving, or Imagine Foods Garden Tomato Creamy Soup, which is gluten. Free, Organic, Low Sodium. Each serving provides 2 grams of protein and 2 grams of fiber.

For crackers, try Mary’s Gone Crackers Organic Everything Super Seed. It contains 11% of your daily fiber per serving, is minimally processed, and has 3 grams of protein and 0 grams of sugar per serving. Or try the Lundberg Family Farms Organic Lightly Salted. Wild Rice Cakes are also minimally processed and extremely low in sodium with 2 grams of protein per serving.

For the pesto sauce, you can buy a vegan brand such as Mr. Organic, or you can prepare the ingredients ahead of time and combine them when you’re ready to eat. (can be stored in a container in a food processor before cooking), olive oil, powdered garlic, lemon juice, nutritional yeast, a jar of basil, parsley, water, salt, and a jar of pepper.

Healthy Hurricane Dinner

vegan tacos

Vegan tacos offer a great opportunity to take advantage of any fresh vegetables left in your refrigerator during a power outage. Most vegan chili contain beans as the main ingredient instead of meat. If you have vegan cheese in your fridge, you can sprinkle it on top.

For vegan taco shells, try Garden of Eatin’ or 365 by Whole Foods Market
Blue or yellow corn taco shells. Both brands are organic and gluten-free, contain 2 grams of protein per serving, and contain no sodium. Try Amy’s Organic Black Bean Chili.

healthy hurricane snacks

Seeds, granola gar, trail mix, nuts, dark chocolate, pretzels and dried fruit are essential ingredients for a healthy Hurricane snack. Nuts and seeds are high in calories, so portion sizes should be controlled. These are often loaded with salt and sugar and even colored chocolate. It’s high in seeds and dried fruit, has 2 grams of fiber and 4 grams of protein per serving, and is low in salt and sugar. … When choosing dried fruits, pay attention to peaches. It provides 34% of your daily requirement for vitamin A, 18% of your daily iron, 6.5 grams of fiber, and also potassium, niacin and copper. A rare find, if you can get your hands on dried lychee, it packs a nutritional punch of 2.5 times your daily allowance of vitamin C, 3.2 grams of protein and 4 grams of fiber. is a great snack time option with fiber, magnesium and many other nutrients and an amazingly long shelf life. You can also combine several of the snack items above to create your own trail mix.

When deciding what to buy at the supermarket before the storm hits, remember to consider nutrition, convenience and shelf life. The best foods are healthy, contain little or no moisture, are not temperature sensitive, and don’t need to be cooked. You could also consider dehydrating or pickling the…