A Local-Food-Loving Dietitian’s Guide To Comfort Eating During A Global Pandemic
A dear friend shared this Small Bites Adventure Club website with me a couple weeks ago-right when the cornavirus was making it's presence know, here in the United States. At first I thought this was just good info to have . . . now I refer to it almost daily when creating menus for my family. So, please use this resource as a reference when ordering out or cooking in- we'll all come out of self isolation healthier!
Be Safe & Stay At Home.
Chef Jenn
Written by Christi Hansen, RDN
So many of the nutrients we need to stay physically and mentally well are found in the super foods sold at farmers markets and through Community Supported Agriculture Groups “CSAs” right now. Here are a few ways to combine these foods with what's in our pantries and freezers. While calories alone can keep us alive, vitamins, minerals, anti-oxidants, proteins and quality fats maximize our ability to repair damaged tissue, minimize mood swings exacerbated by stress and depression, and maintain immunity. And, herbs, spices and fresh produce taste sooooo good.
As international and national supply chains continue to change, this is also a great time to support our local economies with our food choices if we can. Supplying safe, nutritious food is always a top priority for local growers who interact directly with their customers and are personally accountable for the quality of what they produce. Over the last few years, local growers have been attending trainings and creating food-safety plans to further modernize their practices. They are as ready as ever. And even standing 6 feet away at a local market, farm stand, or CSA pickup, you can still ask your local food producer about their food safety and growing practices to be sure what you are eating is posing minimal risk to you and your household. Farmers markets and growers are closely following CDC recommendations and will be making their precautions publicly available. Many are also making options such as pre-ordering and personal shoppers available to minimize gatherings of large crowds while ensuring access to food.
Back to eating: consider focusing on whole grains-the kind with fiber-and getting the majority of your sweet tooth satisfied with fruits. Brown rice, whole wheat pasta, stone-ground grits and the root vegetables that are available right now (such as sweet potatoes, turnips, beets, radishes, and carrots) provide a lot of vitamins and minerals and actually reduce blood sugar spikes. Even if you’re not diabetic, minimizing blood sugar peaks and valleys is known to reduce the effects of anxiety. A slow-moving digestive system is also well-known for its negative effect on mood. Minimizing sugar highs/lows and constipation is a good thing any day of the week, but particularly now with so much extra uncertainty in the air (and on surfaces). And root vegetables can last weeks in the crisper.
To get the most bang out of your carb buck, try making puréed soups, roasting or mashing up root vegetables, and cutting up carrots or those sweet little white turnips as dipping sticks for bean dips or to eat with cheese instead of crackers or pita chips. Try dipping raw vegetables through a mix of your favorite locally-produced hot sauce or herbs and Greek yogurt instead of just drilling cans of French onion dip with Ruffles. From what I’ve seen, the bean shelves are pretty empty right now, so use what you bought to make your own hummus or bean tacos with some quick radish pickles as a garnish. Or, if you’re getting sick of the giant pot of beans you made from the entire 1 pound bag, drain the juice, add some chopped vegetables and herbs, and pour a vinaigrette on top for a salad.
Speaking of salads, spinach and cruciferous greens are widely available right now and also make great salads and slaws in addition to stir-fries and long braises. PLUS, they often last longer in the fridge than lettuce. If you’re making a salad out of kale, collards, cabbages or mustards, remember to finely chop the leaves, sprinkle with a bit of salt, top with an acidic dressing then massage the whole thing with your very clean hands or tongs before eating. A big bowl of raw greens can definitely help break up the potential monotony of pasta. So can some crisp slaw as a side dish for chili made from canned tomatoes and beans. Or, make the salad a full meal by adding some protein. If you're eating out of the pantry, add some toasted nuts, chia or flax seeds, or canned fish. Or beans!
