Fresh fruits and vegetables with a long shelf life

Fresh fruits and vegetables with a long shelf life

WHO recommends eating at least 400 g (5 servings) of Fresh fruits and vegetables per day. Citrus fruits such as oranges, tangerines, and grapefruits are good choices, as are bananas and apples,

Which can be sliced ​​and frozen for later consumption or smoothies. Root vegetables such as carrots, turnips, and beets, and vegetables (cabbage, broccoli, and cauliflower) have a relatively long shelf life.

Garlic, ginger, and onions are good to have at home, as they can be added to a wide variety of dishes for flavor.

Frozen fruits and vegetables

All types of frozen Fresh fruits (pineapple, mango) and berries will be an excellent purchase, since they retain a large amount of fiber and vitamins, and they themselves are often cheaper than fresh ones. Frozen fruits and berries can be added to juices, smoothies or cereals, or thawed and added to natural low-fat yogurt.

Frozen vegetables are nutritious, quick to prepare, and eating them helps replenish the diet when fresh food is in short supply.

Dried and canned legumes

Beans, peas, lentils and other legumes are a valuable source of vegetable protein, fiber, vitamins and minerals. In addition, a wide variety of dishes can be prepared from them: stews, soups, spreads and salads of Fresh fruits.

Whole grains and root vegetables high in starch

Whole-grain brown rice and pasta, oats, buckwheat, quinoa, and other whole grains are great options because they keep well, are easy to prepare, and meet your fiber intake. Unsalted crackers and whole wheat bread are also good choices. Bread can be frozen for later consumption by cutting it into slices to facilitate defrosting and preserve the freshness of the product.

Root vegetables with a high starch content, such as potatoes and sweet potatoes, also do not spoil for a long time and are rich in carbohydrates. They are best baked, boiled or steamed. To increase the fiber content and retain flavor, root vegetables can be cooked right in their skins.

Dried fruits, nuts and seeds

Dried fruits, nuts and seeds, especially unsalted and unsweetened ones, can be eaten as a healthy snack or added to cereals, salads and other meals. A good option is also nut butter, but on the condition that you buy a 100% natural product, without added sugar, salt, and palm or partially hydrogenated oil .

Eggs

Eggs are a valuable source of protein and nutrients; in addition, they are used in the preparation of a wide variety of dishes. Boiled or poached eggs are preferred over fried eggs.

Canned vegetables

While fresh or frozen vegetables should be preferred, canned mushrooms and vegetables such as spinach, peas, tomatoes, and green beans can be a viable alternative in vegetable planning due to their longer shelf life. Try to choose foods that are low in or no added salt of Fresh fruits.

Canned fish

Canned tuna, sardines and other fish are a great source of protein and healthy fats. They can be added to salads, pasta dishes, or eaten with whole grain bread. If possible, it is better to choose fish canned in its own juice, and not in oil or marinade.

Long shelf life low fat milk

Dairy products are an inexpensive source of protein and other nutrients. Eating low-fat dairy products allows you to reduce your intake of saturated fat while maintaining the benefits of milk. UHT milk in bottles or cartons can be stored for a relatively long time. Another option for long-term storage is powdered milk.

For more information on WHO recommendations for healthy diets, see the WHO Healthy Diet Fact Sheet. we can Also Add Mushrooms And You Can Buy shrooms Online Also.

Healthy Recipes

To inspire you to eat healthy during lockdown, the WHO Regional Office for Europe, in collaboration with Portuguese chef Nuno Queiroz Ribeiro, have prepared some nutritious recipes that are likely to be easy to find ingredients.

Cutlets from mushrooms and green peas | Based on 8 servings

Ingredients

• 80 g fresh or canned mushrooms, sliced ​​or coarsely chopped
• 80 g coarsely chopped onion
• 20 g finely chopped garlic
• vegetable oil (preferably rapeseed, olive or sunflower)
• 250 g canned green peas
• 10 g fresh or 3 g dried parsley
• 10 g mustard
• 40 g ground flax seeds, 60 g wholemeal flour or 2 eggs
• pepper
• 30 g breadcrumbs

Cooking method

1. Saute mushrooms, onion and garlic in a pan in a small amount of vegetable oil. Lightly salt, add heat and cook until the mushrooms are soft and the moisture has evaporated from them.
2. In a food processor or blender, grind the peas until smooth.
3. Add browned mushrooms, parsley, mustard and chop again in a blender.
4. Gradually add flax seeds, flour or eggs and again pass through a food processor or blender until all ingredients are mixed until a homogeneous mass from which cutlets can be molded.
5. Pepper to taste.
6. Form balls from the resulting mass, roll them in breadcrumbs and lightly crush to give them the shape of cutlets.
7. Preheat the oven to 200 ºC and put the cutlets on a baking sheet covered with parchment paper.
8. Bake until light brown.
9. Optionally, or in the absence of an oven, you can cook cutlets in a non-stick pan by adding a small amount of vegetable oil.
10. Serve with boiled rice (unpeeled), baked potatoes and salad or vegetables, or as a whole grain bread burger, lettuce and tomato.

Green pea ragout | Based on 4 servings

Ingredients

• 2 ripe tomatoes or 250g canned tomatoes
• 1 garlic clove
• 1 carrot
• vegetable oil (preferably rapeseed, olive or sunflower)
• 2 small bunches cilantro (chopped) or 5g dried cilantro
• 200 g canned green peas
• 400 g canned black or other beans
• sweet paprika and dried basil
• 4 eggs (optional)

Cooking method

1. Peel and chop the tomatoes, squeeze out the garlic, cut the carrots into slices.
2. Spray a saucepan with vegetable oil and saute the tomatoes and garlic in it, then add 1 bunch of chopped cilantro and carrots and cook until soft.
3. Add peas, black beans and 1 cup water to a saucepan, season with paprika and dried basil. Cover and cook for 8 minutes.
4. Add eggs as desired, then cook for 10-15 minutes.
5. Add the remaining chopped cilantro, if using. Serve with rice and salad.

Author Profile :-  About Mistry Deep.  Mistry Deep is a content marketer who formerly worked out of office. A writer by day and a reader by night, he is loathe to discuss himself in the third person, but can be persuaded to do so from time to time.