Eat, Drink, Live Longer: 72: How to Stock a Healthy Quarantine Kitchen with Leslie Bonci, MPH, RDN

72: How to Stock a Healthy Quarantine Kitchen with Leslie Bonci, MPH, RDN

Mar 18, 2020

This week, I find myself spending more and more time at home as I distance myself from others. Due to Coronavirus concerns (and they are mighty concerns indeed), a growing number of individuals and communities are staying home. On this week's show, I talk to fellow dietitian, Leslie Bonci, MPH, RD about the importance of keeping your pantry, fridge, and freezer stocked to the brim with nourishing and delicious foods that fortify the body and the soul. Whether you are laying low to reduce the spread of the virus, are required to self-quarantine, or are not feeling well yourself, having healthy foods on hand that your family loves can help to carry all of us through this crisis. Don't panic, my friends, but please be prepared.

Leslie Bonci, MPH, RD is the owner of Active Eating Advice, co-founder of Performance 365, sports dietitian to the Kansas City Chiefs, and a fellow Producer for Better Health Fruit and Vegetable Ambassador in Action. She's also one of the most clever, witty, and compassionate dietitians I know! Together, we tell you what we have both stocked in our pantries, refrigerators, and freezers, and we share easy meal ideas using what's on hand. I've got a Peanut Butter & Chickpea Soup made with veggie broth, bell pepper, spices, canned tomato sauce, a can of chickpeas, and peanut butter that I can't wait for you to try, and Leslie has all sorts of mealtime inspiration including baked potatoes topped with chili (whether you make from it scratch or use canned chili).

I'm curious about what you're making from your kitchen staples, so tell me about your recipe creations in the comments section at the end of this post.

Show Highlights:

Find out about Leslie, her work, her family, and the Super Bowl ring she hopes to have on her finger soon
The bottom line on handwashing with running water and soap
Food safety guidelines for hot food, cold food, fresh produce, and food you might share with others
Leslie’s favorite go-to recipe for Lentil Soup with mushrooms and tomatoes
Liz’s Peanut Butter and Chickpea Soup made with bell pepper, onion, garlic, vegetable broth, spices, tomato sauce, peanut butter, chickpeas, and rice (it’s gluten-free AND vegan!)
The importance of eating enough calories and drinking enough water to fortify your system and boost your immunity
The importance of phytonutrients found in fruits and veggies
Canned foods to keep on hand in your pantry: fruits, vegetables, tomatoes, beans, corn, tuna, sardines, salmon, and clams
Other important pantry items: nut butters, whole grain pasta, rice, quinoa, broths, oils, shelf-stable milk, dried fruit, cereals, and oatmeal
Refrigerator staples to keep on hand: eggs, cheese, juice, and milk
Hearty produce to keep on hand: pears, grapefruit, oranges, apples, beets, broccoli, cauliflower, brussel sprouts, sweet potatoes, squashes, white potatoes, onions, garlic, and carrots
Don’t forget about comfort foods that your family loves, like chili and mac & cheese
Leslie’s opinion about jerky, the protein-on-the-go that’s lean and healthy and adheres to food safety guidelines
Freezer staples to keep on hand: shrimp, edamame, veggie burgers, ground beef, tofu, fruits, vegetables, bananas, and even guacamole
Liz’s Creamy Broccoli Soup Makeover made with frozen broccoli, cannellini beans, and broth
Liz’s Tuna Bean Salad, made with canned tuna, cannellini beans, capers, olives, red onion, lemon juice, olive oil, and salad greens
Leslie’s Vegetable Palooza made with black beans, corn, fire-roasted tomatoes, and spices; add rice to make a meal bowl, use it to top a baked potato, or use it as a dip
The benefits of frozen veggie burgers and veggie crumbles, but look at the protein and calorie content
Leslie’s final words of wisdom: “Control what you can with your eating plan. A healthy shelfie can be a healthy selfie. Do what you can do to keep yourself well and nourish those who gather around your table. Have a plant; incorporating fruits and vegetables every day is one step we can take to keep ourselves well.”

Resources:

For Powerful Produce advice and recipes, visit Have a Plant: Fruits & Veggies for Better Health

Important reminders from the Food Marketing Institute:

“Coronavirus is a respiratory virus – it is not considered to be a foodborne illness by the CDC or the FDA – but similar actions to prevent foodborne illness can be taken to minimize the risk of contracting coronavirus.”

1. Wash your hands frequently and thoroughly with soap and water.

https://www.fightbac.org/featured/

https://www.cdc.gov/handwashing/show-me-the-science.html

2. Ensure touchpoints are regularly cleaned and sanitized.

https://www.fightbac.org/wp-content/uploads/2016/04/PFSE-7696-Fact-Sheets-Clean_FINAL.pdf

https://www.cdc.gov/coronavirus/2019-ncov/community/home/cleaning-disinfection.html

3. Do not show up to work when sick or when a family member is sick.

https://www.cdc.gov/coronavirus/2019-ncov/about/steps-when-sick.html

4. Scrub and rinse produce under running water (warm or cold) to help remove germs or contaminants from the surface.

http://www.saferecipeguide.org/wp-content/uploads/2019/02/SafeRecipe-Styleguide-Print.pdf

Peanut Butter & Chickpea Soup

https://www.lizshealthytable.com/2015/01/29/peanut-butter-chickpea-soup/