In times of crisis, whether it’s a natural disaster, a pandemic, or an unexpected emergency, having access to nutritious foods is essential to keep you and your family well-fed and healthy. While it might seem challenging to create balanced meals with limited resources, you’d be surprised by the nutritious options that can be found in most American households.
In this article, we’ll explore the top 10 most nutritious foods that are commonly available and easy to use in a variety of simple, satisfying recipes. From pantry staples to versatile ingredients, these foods will help you make the most of what you have, ensuring you stay nourished no matter the circumstances. As you will notice, some of these foods might be well known by some since they are part of our troubled history.
Top 10 Nutritious Foods You Can Make At Home:
1. Peanut Butter Banana Oatmeal Recipe
Ingredients:
- 1 cup rolled oats
- 2 cups water or milk (dairy or plant-based)
- 1 ripe banana, sliced
- 2 tablespoons peanut butter
- 1 tablespoon honey or maple syrup (optional, for sweetness)
- A pinch of salt
- A dash of cinnamon (optional)
Instructions:
- Cook the Oats: In a medium saucepan, bring the water or milk to a boil. Add a pinch of salt and the oats. Reduce the heat to low and simmer for 5-7 minutes, stirring occasionally, until the oats are soft and have absorbed most of the liquid.
- Add Peanut Butter and Banana: Once the oats are cooked, stir in the peanut butter until it’s fully melted and incorporated. Add the banana slices and stir gently to combine.
- Sweeten and Season: Add honey or maple syrup for extra sweetness if desired, and sprinkle with a dash of cinnamon.
- Serve: Transfer the oatmeal to a bowl, and top with additional banana slices or a drizzle of peanut butter if desired. Enjoy warm!
Nutritional Information (per serving, approximately 1 bowl):
- Calories: ~350-400 kcal
- Protein: 12g
- Carbohydrates: 50g
- Sugars: 15g
- Fiber: 8g
- Fat: 15g
- Saturated Fat: 2g
- Sodium: 200mg
- Potassium: 600mg
- Calcium: 100mg
- Iron: 3mg
Nutritional Benefits:
Oats are a great source of complex carbohydrates and fiber, which help with digestion and provide long-lasting energy.
Peanut Butter adds healthy fats and protein, which help to keep you full and satisfied.
Bananas are rich in potassium, which is essential for heart health and maintaining proper muscle function.
The addition of cinnamon can help regulate blood sugar levels, while honey or maple syrup adds natural sweetness.
Why This Recipe Works During a Crisis:
This dish is a practical choice during a crisis because it uses long-lasting, pantry-friendly ingredients. Oats and peanut butter are both shelf-stable and versatile, while bananas can be substituted with dried or frozen varieties. This meal is nutrient-dense, providing a balance of carbohydrates, protein, and healthy fats, and is quick and easy to prepare. Its adaptability and comfort make it an excellent option when resources are limited.
2. Depression-Era Peanut Butter Bread
Ingredients:
- 2 cups all-purpose flour
- 1/4 cup sugar (or substitute with honey or maple syrup)
- 4 teaspoons baking powder
- 1/2 teaspoon salt
- 1 1/3 cups milk (dairy or plant-based)
- 1/2 cup peanut butter (creamy or chunky)
Instructions:
Preheat the Oven: Preheat your oven to 350°F (175°C). Grease a 9×5-inch loaf pan or line it with parchment paper.
Mix Dry Ingredients: In a large bowl, whisk together the flour, sugar, baking powder, and salt until well combined.
Combine Wet Ingredients: In a separate bowl, mix the milk and peanut butter until smooth and well incorporated.
Combine Wet and Dry Ingredients: Gradually add the wet ingredients to the dry ingredients, stirring until just combined. Do not overmix; the batter should be slightly thick.
Bake the Bread: Pour the batter into the prepared loaf pan and smooth the top. Bake in the preheated oven for 50-60 minutes, or until a toothpick inserted into the center comes out clean.
Cool and Serve: Allow the bread to cool in the pan for 10 minutes before transferring it to a wire rack to cool completely. Slice and serve as is or with a spread of jam, honey, or extra peanut butter.
Nutritional Information (per slice, approximately 12 slices per loaf):
- Calories: ~180 kcal
- Protein: 5g
- Carbohydrates: 25g
- Sugars: 6g
- Fiber: 2g
- Fat: 7g
- Saturated Fat: 1g
- Sodium: 220mg
- Calcium: 50mg
- Iron: 1.5mg
Nutritional Benefits:
Peanut Butter provides protein and healthy fats, contributing to satiety and energy.
Flour adds carbohydrates, which are a primary source of energy, especially in challenging times.
Baking Powder and Milk add some calcium and minerals, promoting bone health.
Historical Context:
During the Great Depression, ingredients like eggs, butter, and fresh milk were often scarce or too expensive for many families. Recipes like this peanut butter bread became popular because they used affordable pantry staples and didn’t require perishable ingredients, making it an accessible and nutritious option during tough times. This bread remains a comforting and simple treat that reflects the resourcefulness and resilience of that era.
3. Egg Fried Rice
Ingredients:
- 2 cups cooked rice (preferably day-old)
- 2 large eggs, beaten
- 1 cup mixed vegetables (frozen or fresh, such as peas, carrots, corn, or bell peppers)
- 2 tablespoons vegetable oil (or any neutral oil)
- 2 cloves garlic, minced
- 2 tablespoons soy sauce (low-sodium preferred)
- 1 teaspoon sesame oil (optional, for flavor)
- 2 green onions, chopped (optional)
- Salt and pepper to taste
Instructions:
Prepare Ingredients: If using fresh vegetables, chop them into small, bite-sized pieces. Make sure your rice is cooked and cooled (day-old rice works best because it’s less sticky).
Cook the Eggs: Heat 1 tablespoon of vegetable oil in a large skillet or wok over medium heat. Pour in the beaten eggs and scramble until fully cooked. Remove the eggs from the pan and set them aside.
Sauté Vegetables: In the same skillet, add the remaining tablespoon of oil. Add the minced garlic and stir-fry for about 30 seconds until fragrant. Add the mixed vegetables and stir-fry for 3-4 minutes until they are tender.
Fry the Rice: Add the cooked rice to the skillet, breaking up any clumps with a spatula. Stir the rice with the vegetables, cooking for about 3-5 minutes until heated through.
Season and Combine: Add the soy sauce and sesame oil (if using) to the skillet, stirring well to coat the rice evenly. Add the cooked eggs back into the skillet and mix them into the rice. Season with salt and pepper to taste.
Garnish and Serve: Remove from heat and garnish with chopped green onions, if desired. Serve hot as a main dish or side.
Nutritional Information (per serving, approximately 1 cup):
- Calories: ~300 kcal
- Protein: 8g
- Carbohydrates: 40g
- Sugars: 2g
- Fiber: 3g
- Fat: 10g
- Saturated Fat: 2g
- Sodium: 450mg
- Potassium: 200mg
- Iron: 2mg
- Vitamin A: 1000 IU
Nutritional Benefits:
Eggs provide high-quality protein, essential vitamins (such as vitamin D and B12), and healthy fats.
Rice is a great source of carbohydrates for energy and is gluten-free, making it suitable for those with gluten sensitivities.
Vegetables add fiber, vitamins, and minerals, enhancing the nutritional profile of the dish.
Garlic adds flavor and has immune-boosting properties, while soy sauce provides some sodium but also adds umami and depth to the dish.
Why This Recipe Works During a Crisis:
Egg fried rice is a perfect dish for times of crisis due to its simplicity and use of leftovers. Using day-old rice reduces food waste and enhances the texture of the dish. This recipe is flexible, allowing you to add whatever vegetables or protein you have on hand, making it a versatile, nutritious, and budget-friendly option.
4. Civil War Cornmeal Mush
Ingredients:
- 1 cup cornmeal (yellow or white)
- 4 cups water
- 1/2 teaspoon salt
- 1 tablespoon butter or cooking fat (optional, for flavor)
- Molasses, honey, or syrup (optional, for serving)
- Milk, gravy, or sautéed greens (optional, for serving)
Instructions:
Prepare the Cornmeal: In a bowl, mix the cornmeal with 1 cup of cold water to form a smooth paste. This prevents lumps from forming when cooking.
Boil the Water: In a large pot, bring the remaining 3 cups of water and salt to a boil over medium-high heat.
Cook the Mush: Slowly whisk the cornmeal mixture into the boiling water, stirring continuously to avoid lumps. Reduce the heat to low and continue to stir frequently. Cook for 20-30 minutes, or until the mush is thick and creamy.
Add Butter (Optional): Stir in the butter or cooking fat if using, and mix well until melted and incorporated.
Serve: Serve hot, either sweetened with molasses, honey, or syrup, or savory with milk, gravy, or sautéed greens. The mush can also be poured into a greased loaf pan and chilled until firm, then sliced and fried in a skillet for a crispy variation.
Nutritional Information (per serving, approximately 1 cup):
- Calories: ~120 kcal
- Protein: 2g
- Carbohydrates: 25g
- Sugars: 0g (without added sweeteners)
- Fiber: 3g
- Fat: 1g (without added butter or fat)
- Saturated Fat: 0g
- Sodium: 300mg
- Potassium: 60mg
- Calcium: 5mg
- Iron: 2mg
Nutritional Benefits:
Cornmeal is a good source of carbohydrates for energy and contains some fiber, which aids digestion.
Butter (if added) provides fat for energy and adds flavor to the dish.
Molasses or Honey (optional for sweetening) can provide additional minerals like iron, calcium, and potassium.
Historical Context:
During the Civil War, cornmeal mush was a staple food for both Union and Confederate soldiers, as well as civilians. It was affordable, required only a few ingredients, and could be easily prepared over an open fire. Cornmeal was widely available, and the dish could be served in various ways, making it a versatile and essential part of the diet during times of scarcity. Whether eaten plain, sweetened, or fried, cornmeal mush was a nourishing, comforting food that sustained many during a challenging period in American history.
5. Tuna Salad with Crackers
Ingredients:
- 1 can (5-6 oz) tuna, drained (preferably packed in water)
- 2 tablespoons mayonnaise (or Greek yogurt for a lighter option)
- 1 tablespoon relish or chopped pickles
- 1 tablespoon finely chopped onion (optional)
- 1 tablespoon finely chopped celery (optional)
- 1 teaspoon mustard (yellow or Dijon, optional)
- Salt and pepper to taste
- Crackers or bread, for serving
Instructions:
Prepare the Tuna Salad: In a medium bowl, combine the drained tuna, mayonnaise (or Greek yogurt), relish or chopped pickles, chopped onion, and celery (if using). Mix well until all ingredients are thoroughly combined.
Season: Add mustard (if using) and season with salt and pepper to taste. Adjust the seasonings according to your preference.
Serve: Spoon the tuna salad onto crackers or use it as a filling for a sandwich. You can also serve it with sliced vegetables or lettuce leaves for a low-carb option.
Nutritional Information (per serving, approximately 1/2 cup of tuna salad with 5 crackers):
- Calories: ~250 kcal
- Protein: 18g
- Carbohydrates: 15g
- Sugars: 3g
- Fiber: 2g
- Fat: 12g
- Saturated Fat: 2g
- Sodium: 500mg
- Potassium: 250mg
- Calcium: 30mg
- Iron: 1.5mg
Nutritional Benefits:
Tuna is a rich source of lean protein and contains omega-3 fatty acids, which are beneficial for heart health.
Mayonnaise or Greek Yogurt adds creaminess; using Greek yogurt can reduce fat content while increasing protein.
Vegetables (like celery and onion) add fiber, vitamins, and a satisfying crunch.
Mustard adds flavor without many calories, while relish or pickles provide a tangy taste and some probiotics.
Why This Recipe Works During a Crisis:
Tuna salad is a convenient and nutritious option that requires minimal preparation and uses non-perishable ingredients. Canned tuna is affordable, has a long shelf life, and provides a good amount of protein, making it a pantry staple during uncertain times. This dish can be easily customized with whatever ingredients you have on hand, making it both versatile and filling.
To be continued
In the second part of this article, we will present five additional, nutritious dishes that will keep you and yours well fed during a disaster. These recipes are both modern and old ones. Stay tuned!
Suggested resources for preppers:
Harvesting and canning wild greens
The #1 food of Americans during the Great Depression