Written by Jacki Glew, MS, RD, LDN – Clinical Nutrition Manager for the Block Center for Integrative Cancer Treatment
Here in Chicago, we’re about to get hit by a blizzard. I have been asked by several people, “What can I eat in an emergency?” “What can I keep on hand?” But most importantly, “What can I eat if I have no electricity???” Here is a list I put together with shelf-stable items that you can eat even if there is no heat or hot water available:
Veggies:
- Fresh veggies will keep in your refrigerator or in a cooler for a couple of days, but be sure to eat these first as they will not last long without electricity
- Freeze-dried veggies – try products by Just Tomatoes
- Canned tomatoes
- Turbo Greens – mix with water in a shaker cup
- Veggie juice in bottles (try RW Knudsen’s Very Veggie) or in boxes (try Vruit)
- Vegetable broth in boxes
- Dried seaweeds like kelp or dulse
Whole Grains:
- Crackers – rice crackers or whole grain ones are good
- Rice cakes
- Whole-grain pita bread, wraps, or tortillas
- Ready-prepared rice bowls by Lundberg – can even eat cold if there’s no electricity
- Whole-grain cereals
- Granola made with low-glycemic sweeteners
Fruit:
- Fresh fruit like mangoes, apples, oranges, melons, or pears can keep at room temperature for a few days
- Dried fruits like raisins, cherries, or prunes – without added sugar
- Dried fruit leathers
- Fruit bars like Lara Bars, Raw Revolution bars, Odwalla bars
- Applesauce – without added sugar
- 100% fruit juice boxes (try RW Knudsen’s Sensible Sippers)
- 100% fruit spread
Protein:
- Canned beans or lentils
- Canned wild-caught salmon or chunk light tuna
- Shelf-stable tofu (try Mori Nu)
- Whey or hemp protein powder – put in shaker cup with ‘milk’ or juice for quick high-protein drink
- Cup of soups – try Dr. McDougall’s
Dairy Alternatives:
- Boxes of rice milk, soy milk, oat milk, etc.
- Nutritional yeast
Fats/Oils:
- Olive oil
- Olives – black or green
- Almond butter
- Nuts or seeds
Other:
- Miso paste –great for seasoning and can keep for a while at room temp since it’s fermented
- Salad dressing packets – can be ordered directly from Annie’s Naturals
- Shoyu or tamari (naturally fermented soy sauce)
- Vinegars like apple cider or balsamic
- Spices like dried onion, parsley, basil, cinnamon, or oregano can wake up your food
Water:
- Plan for 1 gallon of water per person per day