How to organize market purchases in times of quarantine

With the number of cases of coronavirus increasing daily, the orientation to stay at home and go out only when necessary remains more valid than ever. But to face the recommended minimum 15 days of quarantine, it is essential to ensure that you will have everything you will need at home during this period. As a large part of this planning concerns grocery shopping, CLAUDIA talked to the nutritionist Adriana Stavrowho gave us tips on how to organize the fair without buying too much or too little.

no excesses

First of all, take a look at your closets and pantry to take inventory of what you already have in your home. “Don’t run to the supermarket and start putting boxes and boxes in the cart. Other people also need to buy. Remember to have solidarity”, emphasizes Stravo. Once the balance is made, then go shopping to buy the products that are missing and that can be consumed during the quarantine. But prioritize consuming what you already have at home first, especially what is about to expire.

Attention to durability

The nutritionist recommends organizing a menu with non-perishable ingredients such as rice, beans, pasta, chickpeas and quinoa, among others, which can be enhanced with proteins and vegetables. You can also easily incorporate dairy products as, with the exception of fresh milk, dairy products such as cheese and yogurt often have an expiry date of more than two weeks.

“The biggest problem is fresh fruits and vegetables. Apples, oranges and pears last longer, as do vegetables like onions, potatoes, squash and carrots. So consume the other vegetables, vegetables and fruits first and leave these for the second week”, he indicates.

Some items can be frozen without losing nutritional value. Broccoli, spinach, and other vegetables that go into the freezer can later be steamed, sautéed, or roasted as normal. Fruits are great in smoothies, cereals or desserts.“Plan on using your produce fresh for the first five days, and when they run out, switch to frozen.”

And if the problem is freezer or freezer space, the tip is to remove foods from their original packaging and store them by meal-sized portions in zip-lock bags. Just be sure to label them with the names of the foods and their expiration dates.

Waste-free simplicity

“Keeping simple, stress-free meals during quarantine is very important. Maybe it’s not the time to make fresh bread with natural fermentation or prepare elaborate soufflés”, warns the expert, drawing attention to the fact that one of the first things that can run out during the 15 days is patience.

One of the keys to avoiding shortages is controlling waste. Therefore, it is worthwhile to acquire food that can be completely used. “Peels, seeds, leaves and stems don’t need to be thrown in the trash, as most people do. Rich in vitamins and fiber, they may have more nutrients than the fruit or vegetable itself.

The orange peel, for example, has more calcium than the pulp. Apple, gossip and pineapple, on the other hand, contain more vitamin C. “All the stalks, with the exception of cassava, which is toxic, can be used chopped or crushed in doughs for cakes, breads, pancakes or even in soups, in omelettes…”. Passion fruit tangerine peels can turn into jelly and papaya peels increase the fruit vitamin. Raw carrot and beet leaves go well in the salad and sweet potato, cauliflower and radish leaves can be sautéed.

It is also possible to consume the pumpkin with the skin and its seeds, when toasted and ground, become flour for the preparation of cakes, breads and biscuits. 🇧🇷Taking advantage of the bark, stalk and seed also means savings and allows people to try out new recipe options, diversifying the menu. This is because a single food can be prepared in several different ways and all with high nutritional value.”

Finally, Stravo is keen to stress that it is not advisable to accumulate food as if you were preparing for the end of time. “Just stay tuned for basic supplies, come up with a plan, and shop sensibly. And not with a whole box of granola bars all at once. Have balance.”

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