There have been so many stories that have moved me throughout the past few weeks of isolation and social distancing. I hear and see my fellow human beings acting charitable, brave, strong, courageous, brilliant, adaptable, and resilient. I have also noticed that this unprecedented time has brought so many individuals and families back into their kitchens. People are cooking again! Although the circumstances are not ideal, it makes me so happy that people are trying new recipes, honing skills, eating meals as a family and feeling okay with turning to food for comfort. I have always said this, but now it makes more sense than ever- food is not one dimensional. Food is a complex subject that plays many different roles in our lives. Comfort, healing, life, joy, culture, togetherness to name a few.

During my time in isolation, I have found myself thinking a lot about what I am eating and what other people are eating. Tyler and I are trying to go to the grocery store no more than once every two weeks. Towards the end of the two weeks, I have to start getting creative with our meals. I am also trying to be less wasteful and have been relying on frozen vegetables, frozen fruits and pantry staples more than ever before. As a dietitian and someone who loves cooking and “elevating” every day foods to be more nutrient dense and satisfying, I thought you might like to know some of my “quarantine tips”.

1. Frozen vegetables can be added to literally any main dish to make it stretch further and increase the nutritional value. I have added them to soups, pasta sauce, and have even added frozen peas to boxed mac and cheese. You can throw frozen vegetables into your favorite casseroles, into a quiche or even plain old scrambled eggs.
2. Don’t be afraid of carbohydrates- ever, but especially not in times like these! Carbohydrates have a long self life, provide fiber, provide vitamins and minerals, and are very affordable. Add rice or quinoa to a salad, try making your own pasta, or teach your kids how to make bread (you could make an at home science lesson out of it). Find comfort in know that our brain’s number one source of energy comes from carbohydrates, when you eat carbs you are eating brain food.
3. Try shelf stable protein sources such as beans, canned tuna, canned salmon, or sardines. Beans and rice make a complete protein (all of your essential amino acids are present when you combine these foods). Canned tuna is a great addition to a pasta dish, canned salmon can be made into salmon patties, and sardines are a tasty topper to a crusty piece of bread with a drizzle of olive oil.
4. If you get down to the bare bones of your groceries and have no more fresh produce, don’t worry! Stock the freezer with frozen fruit and baby spinach. A smoothie loaded with frozen spinach, frozen fruits, milk, protein powder and nut butter is a meal replacement that provides so many vital nutrients.
5. Last but not least, be gentle with yourself. In the times that we are in, our energy should not be spent counting macronutrients, following a trendy diet, beating ourselves up for doing a little emotional eating, or weighing everyday. Care for your family and yourselves, have fun, play a game, create something, read a book you have been wanting to read, try foods you have never tried before, and allow yourself to feel joy from eating and cooking.

Stay healthy friends!