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Home / Hurricane / Pantry foods to keep you nourished

Pantry foods to keep you nourished

Black bean salad

Eating healthy food is just as important following a hurricane. Eating the wrong foods, such as gorging on high-sugar and high-sodium foods can lead to mood swings and an increased risk of high blood pressure. Choosing the right foods will help keep your blood sugars stable and help you think straight during stressful times.

Making sure you have a well-stocked pantry filled with nourishing dry food items which require minimum preparation is key.

During hurricane season, make sure you have plenty of canned foods – enough for at least 1 week’s supply. Canned goods should include beans, chicken, and seafood. A good supply of dried spices and herbs will also help to add a powerful punch of flavour to dishes. Dried fruits, nuts, seeds, as well as Granola bars are also an excellent healthy source of energy and nutrients.

In addition, you’ll want to make sure you have plenty of disposable paper plates, utensils, napkins, and garbage bags too, as well as a good supply of cleaning drinking water – at least a gallon of water per day per person. You will also want to make sure you have a gas stove to heat up food and boil water with and a manual can opener.

Here’s some quick and easy recipes which can all be prepared using non-perishable food items.

Black bean salsa

1 can of black beans, rinsed and drained
1 can of sweetcorn, rinsed and drained
1 can of chopped tomatoes
2 tablespoons lime juice
Pinch cilantro


In a medium bowl, stir together the beans, sweetcorn, tomato, lime juice and cilantro. Serve with tortilla chips and enjoy.

Mediterranean summer salad


1 can of sardines, left whole
1 can of tomatoes, drained and de-seeded
1 can of hearts of palm
1 box seasoned croutons
1 can of artichoke hearts
Italian-style dressing to taste


In a medium-sized bowl, toss the tomatoes, sardines, artichoke hearts and the hearts of palm together. Add the dressing to taste and top with the croutons.

White bean salad with tuna and black olives


1 can white beans
1 can tuna, packed in water
1 can black olives, chopped into pieces
1 small onion, sliced
¼ cup olive oil
1 tablespoon lemon juice
Pinch parsley
Pepper to taste


Combine the olive oil, lemon juice, parsley and pepper in a small bowl and whisk until thoroughly combined to make a dressing. Set aside. Drain the beans and add the dressing in a large bowl. Next, drain the tuna and add to the bowl with the onions and olives. Drizzle on the remaining dressing and serve.

Spicy tuna pasta


1 pound penne pasta
2 cans tuna
1 teaspoon crushed red pepper
2 jars marinara sauce
½ can chopped olives
Dried basil leaf
Salt and pepper to taste


Bring a large pan of salted water to boiling and cook the penne pasta. Heat the tuna and crushed red pepper in a saucepan on medium for 2 minutes, stirring occasionally. Next, stir in the marinara sauce, chopped olives. Cook for five minutes. Taste and season with salt if need be. Finally, add the cooked pasta, the dried basil leaf and toss until the pasta is well coasted.

Pantry staples
Non food items
Bottled water (one gallon per person per day)
Paper and plastic utensils, plates and cups
Garbage bags
Manual can opener
First aid kit
Canned foods
Canned beans
Olive oil
Canned tuna
Canned chicken
Small bottles of mayonnaise and salad dressing
Canned meats and seafood
Canned broths
Canned evaporated milk
Canned soups
Canned juices
Canned fruit
Mustard and ketchup
Canned brown bread
Canned vegetables
Dried foods
Dried soup mixes
Dried pastas
Dried vegetables
Powdered milk
Dried meat
Bouillon cubes and granules
Dried sauce mixes
Dried pesto mixes
Instant pudding mixes
Dried fruit
Dried mushrooms
Shelf stable foods
Small containers of applesauce
Coffee and tea
Jams and jellies
Boxed juices
Snack and energy bars
Peanut butter
Infant formulas and baby foods if necessary
Canned pie fillings
Graham Crackers
Syrups and honey
Shelf-stable Parmesan cheese
Salt and pepper
Cooking utensils
Non-electric hot plate
Fire extinguisher
Small camping grill
Charcoal (store in fireproof container)

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