It’s always a good idea to have a few supplies in your pantry. Here’s what the Federal Office of Civil Protection and Disaster Assistance even in normal times, to have a ten-day supply at home, regardless of the current Corona virus.
Hoarding purchases jeopardizes basic supplies for your fellow humans!
Important: We advise against any hoarding purchases! Food supply is guaranteed in Germany. That’s why you shouldn’t buy 20 packs of toilet paper, or 20 packs of pasta. Otherwise, it leads to empty shelves just so you can eat noodles for a year. Commercial quantities for personal use, on the other hand, are perfectly ok. If you only buy what you plan to use in the near future, there will be enough food left for everyone.
Our recommendationThese 8 healthy foods have an extremely long shelf life, are healthy and easy to prepare. You can also use them in a variety of ways in the kitchen. Please buy only as much as you currently need.
Oatmeal is always a good choice – whether for breakfast or a snack between meals. Although oatmeal is not exactly low in calories, with 370 calories per 100 grams, it scores points for its complex carbohydrates and plenty of fiber. Oatmeal ensures a constant blood sugar level, which saves you from one or the other ravenous appetite attack. Plus: The 500-gram pack of oatmeal costs less than a euro at discount stores – so eating healthy doesn’t have to be expensive.
2. Tinned tuna
Tinned tuna is something every man should keep in his kitchen cupboard. Tuna is particularly rich in healthy omega-3 fatty acids. The unsaturated fats not only promote your regeneration, but also help to convert the protein that you consume from food into the body’s own protein.
Speaking of protein: fish is an ideal muscle food, because tuna contains a lot of protein, namely 25 grams per 100 grams. In addition, it has few calories (prefer the “tuna in its own juice” variant). water”) and needs almost no preparation if you want to use it in a dish. For example, how about a tuna baguette or a high protein tuna salad?
The fact that nuts are healthy is no longer a secret. And they can also be a great help in losing weight, even though they contain quite a few calories. Just a handful of nuts is enough to keep you full for a few hours and keep blood sugar levels stable. They provide you not only with healthy unsaturated fatty acids, but also with fiber and vegetable protein, as well as vitamins and minerals. [Link to container 354058]
But nuts are not only the perfect snack for in between meals: Numerous dishes can be spiced up with nuts. For example, you can roast nuts fat-free in a pan and thus give a simple salad more bite. Or you can toss a few nuts into your vegetable stir-fry or curry. This is the lowest calorie nut variety
Canned beans have an eternal shelf life and can therefore be purchased in large quantities to always have on hand in the cupboard. They provide a lot of vegetable protein (on average about 20 grams per 100 grams) and are good, for example, as a side dish with meat or as an ingredient in a stew. A quick mince pan with vegetables and kidney beans is also quick to make.
Of course, there is nothing to stop you from buying beans in dried form. However, you can not use them spontaneously because you have to soak them for hours. Therefore, pulses such as chickpeas and kidney beans from a can are always a good choice. By the way: Lentils are also healthy and should be regularly included in the menu. Here it is best to choose the quick-cooking red lentils.
You only know popcorn from the cinema? Then buy popcorn corn, because you can quickly make a healthy snack for the TV evening at home with a few simple steps.
Hardly any other snack has as few calories as (unsweetened) popcorn. Simply put the popcorn corn in a pot with a little oil and salt – for the salty popcorn variety – put the lid on and you’re done.
6. (Pseudo) cereals
Carbohydrates from cereals are evil and make you fat? Although carbohydrates are still often demonized, one should not lump all carbs together, because there are good and bad carbs. And of course we are talking about the good carbs here, because they can even help you lose weight, because they saturate for a long time. These include, for example, brown rice (brown rice), quinoa, amaranth, teff, millet, whole grain pasta or buckwheat.
By the way: Pseudo cereals (such as buckwheat) are so called because they are similar to cereals, but they are not real cereals. By the way, pseudo cereals are also gluten-free. Quinoa & Co. are not only optimal carbohydrate suppliers, but also provide you with protein, fiber and other important nutrients. A serving of 50 grams of quinoa (uncooked), for example, provides 7 grams of vegetable protein.
7. Protein powder
Whether you’re an athlete or not, protein powders (e.g.B. Whey or casein) belongs in every good man’s budget. You like to drink smoothies for breakfast? Then give your smoothie recipe a little update and just add a little protein powder. This comes in a wide variety of flavors. You can also pimp your milk for muesli or your yogurt with a little protein powder.
Baking with protein powder (for example protein pancakes) is also no problem. How to easily increase the protein content of your meals. And this not only has a positive effect on your muscle growth, but also helps you lose weight, because a protein-rich diet is the key to success in both cases. If you have problems digesting dairy products, there are plant-based alternatives such as rice protein or soy protein powder. You see it pays to have the protein bomb in your cupboard. Your muscles will thank you.
8. Tinned tomatoes
Canned tomatoes – whether pureed, chopped or in the form of tomato paste – are not only convenient, but also healthy. For such tomato products, the tomatoes usually ripen a little longer and are processed immediately after harvest, so they are particularly flavorful. Additives, such as flavors, are therefore not necessary. Canned tomatoes, like fresh tomatoes, are low in calories and very healthy. So instead of using ready-made tomato sauces, next time make your own pasta or pizza sauce. In your kitchen cupboard, tomato products will last forever.
It is worthwhile to buy certain foods and have them always at hand in the household. You can also combine the products with each other and, for example, make a porridge with oatmeal, nuts and protein powder. Also delicious: rice pan with kidney beans or chickpeas in an aromatic tomato sauce.