Keep Your Nutrition Stored for the Long Term
It’s a brand new year, and time for the customary list of New Year’s resolutions. Raise your hand if you have “lose weight” as a New Year’s resolution … again? (I won’t mention how many years it’s been on my list.) Last week, U.S. News and World Report ranked 38 popular diet plans. All of the best plans had one thing in common: an emphasis on fruit and vegetables. veggies nutrition “People who eat more vegetables and fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Vegetables provide nutrients vital for health and maintenance of your body,” says choosemyplate.gov, a U.S. Department of Agriculture site to promote healthy, nutrition-rich eating. Let’s call it how it is: fresh food is almost always better for you. However, what if you’re in a survival situation where fresh food is hard to come by? Or, what if you want the convenience of pre-packaged foods without all the additives? Freeze-dried foods and canned foods can help fill those needs. For example, let’s take this recipe, from the Mayo Clinic, for the DASH diet and the Mayo Clinic diet. The DASH diet was ranked the best by U.S. News and World Report experts. The Mayo Clinic diet was ranked fourth. By the way, I’m not promoting any diet plan. How can I promote something I can’t stay on? Here’s the original recipe: shepherdspie3col nutritionShepherd's Pie By Mayo Clinic Staff Serves 6 Ingredients 2 medium russet potatoes, cut into nickel-sized cubes 1 teaspoon olive oil 1/2 cup chopped onions 1/2 cup chopped carrots 1 pound lean ground beef 1/2 pound ground turkey breast 1 tablespoon tomato paste 1 teaspoon finely chopped fresh rosemary 1 teaspoon finely chopped fresh thyme 1/2 teaspoon kosher salt 1/4 teaspoon black pepper 2 cups chicken stock 1/2 cup frozen peas, thawed 1/2 cup frozen corn, thawed 1 cup skim milk 1 tablespoon butter 1/4 teaspoon kosher salt Directions Heat the oven to 400 F. Place the potatoes in a medium pot with water and bring to a boil. While the potatoes are cooking, heat oil over medium heat. Sautee the onions and carrots until tender. Add the beef and turkey. Break apart the meat and stir frequently. When the meat is thoroughly cooked, add the tomato paste, rosemary, thyme, salt and pepper. Add the stock and cook for 10 minutes; stir in the peas and corn. Cook the mixture down until most of the stock is absorbed; place the mixture in a casserole dish. When potatoes are soft, drain off the water. Then return potatoes to the pot over medium heat. Add the milk, butter and salt. Using an electric mixer or potato masher, mash the potatoes to a smooth consistency. Spread the mashed potatoes evenly over the top of the meat mixture and bake for 20 minutes or until slightly golden brown around the edges. Serve hot. Now, let’s say you’re in a hurry and don’t have time to chop up onions, potatoes and carrots. You’re just mashing the potatoes. Instant mashed potatoes might be the fastest substitute, because they contain milk, salt, pepper, and butter flavor. If you don’t like the additives, consider using freeze-dried potatoes, which contain salt. Other food storage-based options include rinsed canned potatoes. To save more time, use freeze-dried onions, and carrots, which are already cut. Nearly all the ingredients in this recipe can be kept on shelves in food storage. So even if you’re, say, in a tough period and need to use food storage, you still have healthy food. Potatoes contain potassium, and diets with a lot of potassium may help keep healthy blood pressure, according to ChooseMyPlate.gov. In addition to giving strong flavor, one onion has only 63 calories, and provides up to 20 percent of daily requirement of vitamin C, according to WebMD. One carrot provides 200 percent of your daily requirement of vitamin A, according to WebMD. According to WebMD, a ¾ cup serving of peas has more protein than a whole egg or a tablespoon of peanut butter, less than one gram of fat and no cholesterol. Now, a caveat to replacing fresh food with preserved. When you buy food for storage, check the labels. A lot of canned and dried foods have added salt and sugar. If you use something like beans canned with salt, rinse them well first. Blog Image nutrition
Freeze driedFruitNutritionVegetable

83 comments

Lisa Ogle

Lisa Ogle

I am planning on having plenty of, freeze dried and canned fruits/vegs stocked for emergencies.

Robin Lohman

Robin Lohman

It’s all pretty new to me so I started with the basics water, canned food, flash lights, I’ll get a generator when the finances allow it.

Paul Milbury

Paul Milbury

Yum.

Conni

Conni

Need to reconsider vitamin storage.

kim french

kim french

Excising indoors and vitamins

Annie Bidia

Annie Bidia

I know this is talking about healthy foods, but I just want to let you know that your cornbread mix and peanut butter powder are two things we use regularly at our house!

candiss kennedy

candiss kennedy

nothing better than fresh fruits and veggies

Pat White

Pat White

I love these product and they are a major part if our prepping supplies.

JeanneS

JeanneS

I’m doing my best to diversify food storage with home canning, home dehydrating, and of course buying freeze-dried long term storage food to fill in the nutritional gaps!

Joan Leonard

Joan Leonard

eat well

M. Crider

M. Crider

I’m trying to store up supplies of food, health and first aid. I’ve seen these freeze dried product for the first time when we were in Colorado. I am very interested and would love to be able to try them before I bought them. Thank you

Kelly hanley

Kelly hanley

always have canned fruits and veggies

Mitch

Mitch

I make sure i have a balance of nutritional needs

Debbie Duplantis

Debbie Duplantis

These products are amazing to have on hand for life’s emergencies

Angella Richards

Angella Richards

I stayed prepared by drying fruit which tastes amazing, keeping extra water and keeping my canned food up to date

Angella Richards

Angella Richards

Love your saving time tips & that recipe sounds amazing!!! Thanks for all the tips

Brandon Morris

Brandon Morris

If fresh fruit is unavailable during an emergency, canned fruit and vitamins/supplements could go a long way!

Derrick Johnson

Derrick Johnson

It seems I need to stock up on non-perishable food items just in case something happens.

kayla sheehan

kayla sheehan

stocking up on freeze dried fruit

oriole

oriole

eat more veggies feel great all the time !!

John

John

No prepping is complete without firearms, ammo, flashlights, condiments and a GOOD first aid kit.I also have solar equipment for a back-up.

Adam

Adam

Great recipe

Tote

Tote

My husband and I have being preppers after we both had experienced Hurricane Katrina back in a 2005. We learned a valuable lesson about how important to stock up food, water, gas for emergency. Since then we both have been educate our self for our surviving plan and focus on stocking up nutrition rich freeze dried foods, canned foods, vitamins for emergency use.

Dorothy Jean Folmar

Dorothy Jean Folmar

I have used your products in the past and they are great.

Jake

Jake

Canned foods for the most part. I’m well stocked on those powdered vitamin/nutrient/protein mixes that can be added to bottle water.

Gail W

Gail W

Thank you for all the great tips.

SALLY Mahaffey

SALLY Mahaffey

love the feeling when eating rigt

Kris

Kris

That shepherd’s pie sounds fantastic! I’m going to make it this weekend.

Connie

Connie

I have many items from Emergency Essentials in my “stash”. Very good products and fair prices.

Kimberly B.

Kimberly B.

I plan on using freeze dried and canned options! Can’t wait to learn more!

Chuck Milliken

Chuck Milliken

Mmm, Shepherd’s pie.

Buddy Garrett

Buddy Garrett

I am stocking an emergency supply of food. Besides the basics I am stocking healthy foods for our family.

Jen

Jen

I used to stock up on canned goods, but now realize how much added salt and sugar they have. That’s why freeze dried fruits and veggies are so important to staying healthy. That and growing microgreens, and I should be able to keep healthy when the food distribution system comes to a halt.

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