It’s been 6 weeks since our nation was put under Enhanced Community Quarantine.

And as one of many front-line workers, I would like to say THANK YOU for staying home.

I know it’s not easy, but your every decision to stay home is what we all need right now.

No one knows when these ECQ safety measures will stay, but on the brighter side – it’s actually a good time to focus on spending time with our family and improving our health. One way is to eat healthily. Eating healthy will help you boost your immune system to fight back foreign substances, like viruses. So here are some steps on how to secure and promote good nutrition during ECQ-CORONA:

 

1. PLAN AHEAD/ MENU PLANNING

• To limit or minimize your visits to the local wet markets or grocery stores, plan your entire week. (This is the best time to practice menu planning.) Get the whole family involved, too! Understand each and everyone’s favorite healthy dishes. Check what you already have at home. Then list down what you need, and all ingredients to be used.

 

2. BUY AND STOCK UP FOODS THAT COULD LAST FOR A WEEK

• Plan and buy a mixture of fresh, frozen, and non-perishable items. Always eat/use fresh items first. Stock up with shelf-stable staple foods like grains, potatoes, oats, sun-dried vegetables and fruits, and low sodium canned products. You can also keep frozen meats for weeks and even months -just make sure you wash and store them properly.

 

3. TRY NEW RECIPES WHILE AT HOME

• Go ahead and experiment with different flavors to keep things interesting!

If you miss restaurant-bought mashed potatoes, then here’s ONE AMAZING RECIPE for you to try:

 

MASHED POTATO & EGG BITES (modified)

Ingredients:

• 2½ cups mashed potatoes
• 2 eggs
• ⅓ cup sour cream
• 2 teaspoon all-purpose cream
• 1 teaspoon garlic powder
• ½ teaspoon garlic salt
• ½ teaspoon pepper
• 1 cup shredded cheddar cheese
• 2 teaspoon chopped chives

Preparation:

• Preheat oven to 400 °F. Spray 6 cupcake cavities in a pan with nonstick spray.
• Mix together the mashed potatoes, eggs, sour cream, heavy cream, garlic powder, garlic salt, and pepper. Stir in cheese and chives.
• Spoon the batter into the pan filling the cups just to the top.
• Bake 20-25 minutes.
• Remove from oven and let them cool 5 minutes in pan before turning them out and letting them cool completely on a wire rack.

 

Potatoes are rich in essential vitamins and minerals like vitamin C, protein, iron, carbohydrates, potassium, and more. They are affordable, easily available, and has a long shelf-life. The versatile vegetable comes in many forms like fresh, frozen, and dehydrated, making them an ideal ingredient for many meals and cuisines.  (Photo from potatogoodness.com)

 

4. THINK POSITIVE to stay negative from CORONA.

• Being Mentally and Physically healthy is vital during this pandemic we are currently battling. Instead of worrying on what you cannot control, shift your inner energy focusing on what you can do and create!

 

STAYING HOME AND KEEPING YOUR MIND AND BODY HEALTHY can actually SAVE LIVES! So, you deserve a pat on the back dear you! 🙂

THANK YOU SO MUCH!

 

 

Lovelots,

Miss Fia

Medical Culinary Nutritionist – Front line worker