Blog post
Prioritizing Mental Health as a Universal Human Right
By: Neltada Charlemagne, DNP, APRN, PMHNP-BC, PHN, BHC
Get ideas for shelf-stable foods and recipes below.
建议限制外出以保护自己免受COVID-19的侵害, you may wonder what foods to choose to stock your pantry. 在这个时候,吃现金足球网哪个好的食物,帮助你的身体对抗疾病的自然能力是特别重要的. Be prepared to make healthy, 用各种各样的水果填满你的食品柜, vegetables, whole grains, legumes, nuts and seeds.
商店在晚上补充库存,通常在早上有最多的选择. 如果你不愿意离开家,很多杂货店会给你送货单. 打电话给当地的杂货店或上网看看他们有什么产品. Amazon also delivers some shelf-stable groceries.
Fruits
Fruits are rich in vitamins, antioxidants, and fiber. 这些天然食物是甜点的好替代品.
Vegetables
蔬菜是维生素、矿物质、抗氧化剂和纤维的重要来源.
Whole Grains
Whole grains are rich in fiber, filling, and shelf-stable. They make a great base for a hearty meal.
Legumes
豆类、豌豆和小扁豆富含纤维,非常令人满意. 它们是一种廉价且货架稳定的植物性蛋白质来源.
Unsalted Nuts/Seeds
坚果和种子是有益心脏现金足球网哪个好的脂肪来源,还能让食物口感更好.
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.
Breakfast
Any cooked, whole-grain cereal or muesli, fruit, seeds or nuts.
Lunch/Dinner
任何豆类,蔬菜,淀粉类蔬菜或全谷物和水果.
Snacks
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)
Ingredients
Method
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. 一次至少做4个或更多,这是一个简单的早餐选择.
Chili Baked Potato (3-4 servings)
Ingredients
Method
Scrub potatoes thoroughly and rinse with water. 用叉子在土豆的几个地方扎点,让蒸汽在烘烤过程中逸出. 用微波炉烤土豆10-15分钟(视土豆大小而定). 如果你愿意,你可以使用传统的烤箱(在425度的温度下烤60分钟). 当土豆内部刺穿时感觉完全柔软时就完成了. 从微波炉中取出,放在一边冷却(小心它们是热的). When cool enough to touch, slice in half.
在一个中等大小的平底锅中,中火加热,混合豆类,萨尔萨酱和玉米. Cook for 10 minutes or until hot. When chili is ready scoop ½ cup onto each baked potato. 在上面撒一汤匙鹰嘴豆泥,撒一汤匙葵花籽. 如果愿意,可以用辣椒粉或烟熏辣椒粉装饰土豆. Serve hot with a side of steamed vegetables or salad.
Lentil Lemon Soup (6-8 servings)
Ingredients
Method
Wash carrots and potatoes, chop set aside. 在一个中等大小的平底锅里,把所有的原料(除了冷冻蔬菜)混合在一起。. 部分盖上盖子,用小火煮,直到小扁豆变软,大约25分钟. 加入冷冻蔬菜,继续烹饪,直到它们被加热. Pour soup into bowls, serve hot with brown rice, quinoa, or slices of fresh or toasted bread on the side. Freeze leftovers.
By: Neltada Charlemagne, DNP, APRN, PMHNP-BC, PHN, BHC
Older adults can safeguard themselves from the physical, mental and emotional toll of unexpected medical costs.
Optum护理网络- Monarch与Landmark合作,为患有多种慢性疾病的成员提供家庭医疗护理.