Grief and Bereavement During the Covid-19 Pandemic
An interview with Landmark social worker Mary Ann Stetz, MSW, LSW
With the recommendation to limit outings to protect yourself against COVID-19, you may wonder what foods to choose to stock your pantry. It is especially important at this time to eat healthy foods that assist your body’s natural ability to fight against sickness. Be prepared to make healthy, nourishing meals by filling your pantry with a variety of fruits, vegetables, whole grains, legumes, nuts and seeds.
Stores restock at night and will generally have the most options available in the morning. If you don’t feel comfortable leaving your home, many grocery stores will deliver your grocery list. Call your local grocery store or look online to see what they offer. Amazon also delivers some shelf-stable groceries.
Fruits are rich in vitamins, antioxidants, and fiber. These whole foods are a good alternative to sweet treats for dessert.
Vegetables are a great source of vitamins, minerals, antioxidants, and fiber.
Whole grains are rich in fiber, filling, and shelf-stable. They make a great base for a hearty meal.
Beans, peas, and lentils are rich in fiber, and very satisfying. They are an inexpensive and shelf-stable source of plant-based protein.
Nuts and seeds are a heart-healthy source of fat and add a nice texture to the meal.
For healthy weight loss, limit your serving size to ¼ cup per day of whole nuts, or 2 tablespoons peanut butter. Store in the fridge or freezer to extend their shelf life.
Other Pantry Items
Consider purchasing low-sodium vegetable stock, no-added-salt spice blends, low-sodium salsa, non-dairy milk, canned tuna or salmon, and hummus.
Any cooked, whole-grain cereal or muesli, fruit, seeds or nuts.
Any beans, vegetables, starchy vegetables or whole grains, and fruit.
Fruit, carrots and hummus, leftovers, unsalted nuts, peanut butter toast, small bean burrito, unsweetened apple sauce, small bowl of oatmeal with fruit.
Need a few recipes to get you started? Try these hearty, batch-style meals.
Triple Berry Oat Bowl (1-3 servings)
Thaw berries. Mix all ingredients together in a large bowl. Eat immediately or chill for at least 30 minutes. Eat cold or hot. Can be divided into smaller containers. Store for up to one week in airtight containers. Make at least 4 or more at a time for an easy breakfast option.
Chili Baked Potato (3-4 servings)
Scrub potatoes thoroughly and rinse with water. Prick the potatoes in a few places with a fork to allow steam to escape during the baking process. Bake potatoes in microwave for 10-15 minutes (depending on size of potatoes). You can use a conventional oven if desired (bake for 60 minutes at 425 degrees). Potatoes are done when the insides feel completely soft when pierced. Remove from microwave and set aside to cool (be CAREFUL they are HOT). When cool enough to touch, slice in half.
In a medium saucepan over medium heat, combine beans, salsa, and corn. Cook for 10 minutes or until hot. When chili is ready scoop ½ cup onto each baked potato. Dollop 1 tablespoon of hummus and sprinkle 1 tablespoon sunflower seeds over the top. If desired, garnish potatoes with chili powder or smoked paprika. Serve hot with a side of steamed vegetables or salad.
Lentil Lemon Soup (6-8 servings)
Wash carrots and potatoes, chop set aside. In a medium saucepan, combine all ingredients (except frozen greens). Cover partially and cook over moderately low heat until the lentils are tender, about 25 minutes. Add frozen greens and continue cooking until they are heated through. Pour soup into bowls, serve hot with brown rice, quinoa, or slices of fresh or toasted bread on the side. Freeze leftovers.