2020 —

COVID19 

KITCHEN PREP 

20% OFF

For the next 14 days we are giving you the gift of 20% off our Eating Guide: Winter Warming for you 14-day self isolation. 

Use code: isolateandcook 

Shop Now

Returning home to Australia? 

Are you thought of as a vulnerable member of society? 

Have you been in contact with someone with COVID19? 

IN THIS NOTE TO YOU ARE SOME TIPS FOR STOCKING YOUR KITCHEN + WHAT TO COOK

Frozen vegetables and fruits are usually picked at the height of their ripeness, when they're bursting with nutrients. They're then snap-frozen, locking in the vitamins and minerals. Keep some on hand in your freezer. 

Frozen vegetables: 

Green beans 

Peas 

Corn 

Broccoli 

Cauliflower 

Carrot 

Spinach 

Brussels sprouts 

Broad beans 

Kale 

Use frozen fruit for smoothies, such as:

Strawberries 

Coconut meat 

Berries 

Avocado 

Banana 

Mango 

Cherries 

Watermelon 

Passionfruit 

Grapes

Cooking with frozen vegetables will mean there is a higher water content. You will need to use them in recipes such as: stews, curries, stir-fry. 

Frozen fruit can be defrosted in the fridge and used to top granola and yoghurt or blended in smoothies. 

For those of you who are stocking-up on pre-made sauces and marinades, please use this to guide you towards a healthier choice. 

 

per serve

 

less than 500kJ 

less than 15g total fat 

less than 5g saturated fat 

less than 10g sugar 

less than 500mg sodium

 

BUUUUUUTTTTTTTTTT 

to make it easier on yourself, remember our Winter Warming eCookbook includes sauces, marinades and curries made from scratch so you don't have to worry about nasties. 

Cooking with TINNED FOOD

Reduce sugar and salt content by rinsing canned fruits and vegetables in a strainer. For canned fruits, opt for fruit packed in light syrup or 100% fruit juice. For canned vegetables choose low-sodium or no-salt-added options. 

Then you have your shelf stable items:  

Olives 

Artichokes 

Grilled capsicum 

Grilled eggplant 

Dill pickles 

Sauerkraut 

Kimchi 

Flours 

Grains 

Canned goods (jackfruit, legumes, vegetables + fruit) 

Long life milk (oat, almond, etc) 

Coconut oil, Olive oil, Rice bran oil 

LET'S REMEMBER,

IT IS A 14-DAY SELF ISOLATION.

The commercial sector wants to make money, they will do what they can to restock shelves as soon as possible. 

PLEASE DO NOT TAKE MORE THAN YOU NEED, THINK OF OTHERS. 

If you're like me and prefer to use fresh produce, then you may want to do meal prep in your first week of isolation. Have someone deliver two weeks worth of fresh vegetables. Enjoy crunching into a fresh carrot in week one; make salads, wraps, burgers, etc. Cook and freeze meals for week two. 

 

MY 14-DAY SELF ISOLATION STARTS THURSDAY 26TH 

follow on Instagram @mettlegrace 

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Melbourne, Victoria, Australia
0423629287

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