Lockdown Larder : Kimchi, Kraut & Other Healthy Essentials
The silver lining to being on lockdown is that we’ve all got the opportunity to prepare and enjoy home cooked meals. In order to cook good, wholesome food for your family every day, you need a well-stocked store cupboard of good-quality basics. We’ve put together a list of essentials to help guide you through the next few weeks…
Preserved Vegetables: With fridge space limiting how much fresh fruit and veg you can store and supermarket shelves stripped bare, one easy substitute to make in order to get your 5-a-day is adding in a portion of preserved vegetables. Kimchi and Sauerkraut are varieties of lacto-fermented vegetables which means that they have been naturally preserved by the action of ‘good bacteria’ so you can keep dipping into a jar for weeks. You’ll also be getting a daily dose of probiotic bacteria will help to support your immune system.
If you are new to the world of fermented foods and are wondering how to use your kimchi and kraut, we recommend starting with the ‘World’s Best Sauerkraut Toastie’ which is our take on the Classic Reuben sandwich.
Healthy Wholegrains: Pasta is worth its weight in gold at the moment, so it’s a good opportunity to experiment with alternative carb sources. Wholegrains deliver a variety of important nutrients, including vitamins, minerals, protein, fibre and other healthy plant compounds. Wholegrains have a higher nutrient density and fibre content than their refined counter parts so will keep you feeling fuller for longer and provide your tummy bugs with plenty of PREbiotics to feed on. Our picks? Quinoa, brown rice, whole rye, bulgur, buckwheat, freekeh, barley and sorghum. You can pick up both dried and pre-packaged cooked varieties at most supermarkets.
Why not try Eva Humphries, aka the @wholefoodwarrior’s ‘Duck Egg Bibimbap w White Miso & Turmeric Kimchi’ which uses quinoa as the base to the dish.
Tinned goods: A little trickier to come by at the moment but no larder is complete without them! Shop smart and focus on the following:
Tinned tomatoes: the foundation of a huge variety of sauces and a great base soups and casseroles.
Tinned fish: stock up on tuna, salmon and sardines; an affordable and easy way of adding protein to meals. Oily fish are also a great source of Omega 3 fats and one of the few dietary sources of Vitamin D.
Coconut Milk: a key ingredient for delicious curry sauces and a source of healthy fat
Beans/legumes/pulses: Inexpensive and packed full of fibre and vitamins.
Nuts & Seeds: If your snacking habit has gone into overdrive since lockdown then this one is for you. Nuts and seeds are good sources of protein, healthy fats, fibres, vitamins and minerals. Make a homemade trail mix by mixing with dried fruit which will sustain energy for longer and can also be used as a yummy topping to breakfast cereals and yoghurt.
Stay safe and stay at home x