Quarantine Menu and Food Shopping Tips

If you find yourself in the unfortunate situation of quarantining alone, having some healthy and delicious food on hand can bump up the reading on your happiness meter. With the recent explosion of grocery delivery services, you shouldn’t have to rely on canned and dried goods. Choosing a good delivery service and having a comprehensive shopping list are key to well-balanced and creative meals. 

Today is the last day of my 14-day quarantine imposed on travelers entering Canada. The experience of managing my food during this time brings a great appreciation for the value of a reliable food delivery service that provides high quality food. Up until the start of my quarantine, I have not ordered groceries online because I wasn’t confident that they can deliver freshness, quality, and suitable substitutions if my items were out of stock.

A Canadian friend had referred me to SPUD, a local delivery company in Vancouver. Their service has impressed me in more ways than one. They offer a wild selection of food including plant-based and gluten-free, high quality products such as local, organic and sustainable, and a reliable delivery schedule. This post is not about promoting food delivery services but SPUD may have converted me into a believer of online grocery shopping. I can shop anytime of the day and night – something to do when stuck at home, read food labels for ingredients and nutrition information – can enlarge font size on the screen for readability, see my total cost before the checkout, and discover new products. I may never go back to in-person shopping in the grocery store!

If you are an online shopper for apparel, you know it is really easy to spend too much money and still result in mismatched outfits. Online grocery shopping is the same. You can click away with adding food to your shopping cart and still end up missing ingredients to assemble some well-balanced meals. You can avoid wasting money and food with a planned menu and a well curated shopping list. 

I am sharing my 7-day menu and grocery list for the first week of my quarantine. This can serves as a template for weekly menu planning. Plan well, eat well, and stay well!

Grains:

Oatmeal

Organic Love Crunch Granola

Organic Ready-to-Bake whole wheat croissants, 6 heat-and-serve

Organic Corn Tortilla – 6” – 1 doz.

Roasted garlic & asiago sacchettini

Brown rice

Organic black soybean spaghetti (200 g)

Fruit:

Organic Gala apples – 3 lb. bag

Organic Mango – 2

Organic Black berries – 2 x 6 oz. box

Vegetables:

mushrooms – 1 lb.

Organic Avocado – 2

Organic Broccoli crown – 1 lb.

Organic Red Local peppers – 1

organic tomatoes – 1 lb.

Plant-based milk:

Unsweetened Almond milk – 1.89L

Organic coconut milk – 1 cam

Protein:

Pacific cod portion – 2 (4 oz. pieces)

Ocean Wise wild sockeye salmon portion – 1 (4 oz. piece) 

Organic medium firm tofu – 350 g

Organic eggs – 1 doz.

Roasted garlic & asiago sacchettini -350 g

Smoked Salmon & Dill quiche – 2 

Extras:

Baba Ganoush eggplant dip

Thai Kitchen Green curry paste

Organic Pasta Pomodoro

Breakfast

Granola with mango slices and almond milk

Oatmeal with chopped apple 

Scrambled egg tortilla wraps drizzled with pomodoro sauce

Whole wheat croissant stuffed with scrambled eggs and avocado slices. 

Granola with black berries and almond milk

Tofu scrumbled with apple wedges

Oatmeal with black berries  

Whole wheat croissant stuffed with scrambled eggs and avocado slices

Lunch

Smoke salmon & dill quiche with apple slices

Homemade tortilla chips with Baba Ganoush. Fruit salad

Whole wheat croissant sandwich filled with sliced hard-boiled eggs, tomato and avocado slices.

Mediterranean Fish taco – panfried sliced cod, topped with chopped tomatoes and Baba Ganoush

Sacchettini and red pepper salad (tossed with your favorite dressing)

Smoke salmon & dill quiche with tomato salad

Black soybean pasta salad with chopped mushrooms, tomatoes and red pepper, tossed in soy and sesame dressing.

Dinner

Green curry pan-fried cod with mushroom and black soybean spaghetti

Stir-fry tofu and broccoli with steamed brown rice

Roasted garlic & asiago sacchettini with mushroom pomodoro sauce

Thai vegetable curry (curry paste and coconut milk) with brown rice

Mushroom and red bell pepper pomodoro with pasta

Grilled salmon with sauté  broccoli and brown rice

Tofu and vegetable fried rice


How to avoid GMOs

 

IMG_4606Food companies are labelling their food packaging with more health claims than ever before but do we really know what they mean? The “NON GMO Project VERIFIED” seal is one that has been attracting my attention lately. I am seeing it on a range of products from bread to won ton wrappers. According to data from The Non-GMO Project Verified organization, their seal is the fastest growing label in the natural product industry and represents over $26 billion in annual sales. There are more than 50,000 Verified products from over 3,000 brands available to consumers in the marketplace. With this growing trend, it is definitely worth learning more about what this claim means. I went to their website and this is what I extracted:

What is a GMO?
Genetically modified organisms (GMOs) are living organisms whose genetic material has been artificially manipulated in a laboratory through genetic engineering. This creates combinations of plant, animal, bacteria, and virus genes that do not occur in nature or through traditional crossbreeding methods.

Most GMOs have been engineered to withstand the direct application of herbicide and/or to produce an insecticide. However, new technologies are now being used to artificially develop other traits in plants, such as a resistance to browning in apples, and to create new organisms using synthetic biology. Despite biotech industry promises, there is no evidence that any of the GMOs currently on the market offer increased yield, drought tolerance, enhanced nutrition, or any other consumer benefit.

Are GMOs safe?
In the absence of credible independent long-term feeding studies, the safety of GMOs is unknown. Increasingly, citizens are taking matters into their own hands and choosing to opt out of the GMO experiment.

Which foods might contain GMOs?
Most packaged foods contain ingredients derived from corn, soy, canola, and sugar beet — and the vast majority of those crops grown in North America are genetically modified. 

Visit the What is GMO page for more information and a list of high-risk crops.

Animal products: The Non-GMO Project also considers livestock, apiculture, and aquaculture products at high risk because genetically engineered ingredients are common in animal feed. This impacts animal products such as: eggs, milk, meat, honey, and seafood.

Processed inputs, including those from synthetic biology: GMOs also sneak into food in the form of processed crop derivatives and inputs derived from other forms of genetic engineering, such as synthetic biology. Some examples include: hydrolyzed vegetable protein, corn syrup, molasses, sucrose, textured vegetable protein, flavorings, vitamins,  yeast products, microbes & enzymes, flavors, oils & fats, proteins, and sweeteners.

My Bottomline Recommendations:

1. Avoid processed foods. The less processed the food, the less chance of GMO ingredients sneaking into the manufacturing process.

2. Eat fresh food with a short ingredient list. Less is more when it comes to healthy food!

3. Buy organic products when possible because the use of genetically modified organisms are not permitted in products that are USDA organic certified.

4. Look for the Non GMO Project Verified seal on food products, especially with products containing the high risk corps such as Corn, soy, canola, and sugar beet. The Non-GMO Project Verified seal assures consumers that a product has completed a comprehensive third-party verification for compliance with the Non-GMO Project Standard.

 

 


The Secret to Southeast Asian Cooking

I love Southeast Asian food for its intense flavors! Fish sauce, made of anchovies and salt, is what creates that bold taste in Vietnamese, Thai and Cambodian cuisine. it is used in salads, soups, stir-fry and dipping sauces. Many chefs and home cooks have taken fish sauce beyond Asian dishes to deliver the umami flavor to some unexpected dishes. Try a few sprinkle on the ever so popular roasted Brussels sprouts and you’ll know what I mean!

With the increasing popularity of Southeast Asian food, fish sauce is much more available in the grocery store than ever before. If you don’t find it in your local grocery store, you can always have it delivered to your door by Amazon. Just don’t expect to get a good price on it – even on Amazon Prime Day!

I usually get my Red Boat Fish sauce at Trader Joe’s until they were unable to restock it from their supplier in the last several months.  When I saw Red Boat Fish sauce at Sur La Table selling for $8.95 (8.45 fl. oz.), it was all the motivation I needed to make a trip to the Asian market for the authentic stuff for cheap. Of course, when I got there I was confronted with an array of choices except the Red Boat brand I was looking for. How do I decide which one to buy? Not sure it matters if it’s from Thailand or Vietnam. Price is not the deciding factor since they are all inexpensive so it boils down to their ingredients. Surprisingly, some of them contain fillers other than anchovies and salt. For example, Three Crabs brand (popular with some chefs) contains anchovy extract, water, salt, fructose (a form of sugar) and hydrolysed vegetable protein (a form of MSG) and yet it makes the claim “no MSG added” on its label. Really! Imported foods don’t always meet the same regulation on label claims so read the ingredient list to verify their claims. My final choice was the “Top” brand containing anchovies fish extract, water and salt for $1.25 (23 fl. oz.).

Fish sauce is an extremely tasty fat-free condiment. It is very high in salt so you may need to adjust the amount of added salt in the dish when using fish sauce. Be adventurous and go beyond borders when cooking with it! If you are a novice, start with the dipping sauce below for salads, noodles and grilled meats. It is a family recipe from Mai Pham, author of “The Best of Vietnamese and Thai Cooking.” It has been my go-to for over 20 years.

Classic Vietnamese Dipping sauce (Nuoc Cham)

2 small garlic cloves, sliced

1-2 tsp. ground chile paste

1-2 Thai bird peppers, or any other chiles, chopped

1/4 cup good quality fish sauce

2//3 hot water

2 Tbsp. fresh lime juice with pulp

1/4 cup sugar

2 Tbsp. shredded carrots for garnish

Place the garlic, chile paste and fresh chiles in a mortar. With a pestle, pound into a paste. If you do not have a mortar and pestle, mince by hand.

Combine the garlic mixture with the remaining ingredients (except carrots) in a small mixing bowl. Stir until the sugar has dissolved. Ladle the sauce into small ramekins and float the carrot slivers on top. Makes 1 1/2 cups. Keeps in refrigerator for one month.