How prepared are you for an emergency? I had a recent harrowing drive through 90 km winds and on icy roads that reminded me this was a topic I needed to address for myself and also with my community. 

The experts are telling us that we can expect more extreme weather more often. In fact, Environment Canada has reported an increase in extreme weather and weather alerts every year since 2014 to the present. Projections for the upcoming decades show significant increases in the numbers of days below -15C and over 30C, plus a greater number of extreme precipitation events (flooding, snowfall, etc.)

It’s a wild world out there and while I was white-knuckling it through my snowy, icy drive I realized it’s time to make sure I’m prepared to hunker down in my home for a few days if necessary and I want to help you get ready too!

CREATE AN EMERGENCY KIT

The first step to prepping for a weather emergency is to plan! Environment Canada has a whole host of resources, guides, and lists of items they recommend you have on hand both in your home and in your car in case of emergency. You can access all of those resources here.

Items like flashlights, batteries, extra water, etc. are all important if the power goes out and it’s not safe to travel. I highly recommend you review those resources and create that emergency kit.

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STOCK YOUR PANTRY

Whether planning for an emergency or just wanting to stay organized and keep your options open for a variety of Clean Eating recipes, keeping your pantry stocked with non-perishable food items is also a must!

Here are the items I suggest you keep on hand in your pantry that are some of my go-to items to stock your Eat Clean kitchen. These are the nonperishable items I try to keep my pantry stocked with so that I can make any of my Eat Clean recipes in a pinch. Simply add in the protein, fruits, and veggies, and you’re set!

Not everything is necessary all at once, you’ll stock your pantry over the course of months as you prepare various recipes. Also, keep an eye out on sales for your favorite items as that is always a good time to stock up!

NUTS & SEEDS (raw and unsalted)

Almonds
Brazil nuts
Cashews
Chia
Flaxseed
Hemp hearts
Nut butter (almond, all-natural peanut, cashew)
Pecan
Pine nuts
Pistachio
Pumpkin seeds
Sesame seeds
Sunflower seeds
Walnuts

CONDIMENTS

Apple butter
Applesauce, unsweetened
Apple Cider Vinegar
Chili paste
Dijon mustard
Fish sauce
Hummus
Miso paste
Nut butter (almond, all-natural peanut, cashew)
Pickles
Salsa
Tamari
Tahini
Thai red curry paste
Worcestershire sauce

SWEET STUFF

Applesauce, unsweetened
Coconut sugar
Dark chocolate, 75% or darker
Date paste
Honey, raw
Manuka honey
Maple syrup
Molasses, blackstrap

CANNED GOODS

Chicken stock, low sodium
Chickpeas
Coconut milk
Pumpkin puree
Tomatoes, stewed, Tomatoes, Italian-style, 14oz
Tomatoes, diced, 28 ounces
Tomato paste
Tuna
Vegetable stock, low sodium

LEGUMES

Alfalfa
Black beans
Chickpeas
Edamame
Kidney beans
Green beans
Lentils, green/brown/red
Lima beans
Navy beans
Peanuts
Pinto beans
Split peas

DRIED FRUITS

Apricots
Banana chips
Cherries
Coconut
Cranberries
Currants
Dates
Figs
Goji Berries
Raisins

HERBS & SPICES

Allspice
Basil, dry/fresh
Bay leaves
Black pepper
Cardamom
Cayenne pepper
Chili
Chinese five-spice
Cilantro, fresh
Cinnamon, sticks/ground
Cloves, whole/ground
Coriander
Cumin
Dill

HERBS & SPICES (Con’t)

Garlic, cloves/powder
Garam Masala
Ginger, fresh root, dry
Herbes de Provence
Nutmeg, whole/ground
Nutritional yeast
Onion powder
Oregano, fresh/dry
Paprika
Parsley
Pumpkin pie spice
Thyme, fresh/dry
Turmeric, root/ground
Vanilla
Rosemary, fresh/dry
Sage
Sea salt, Himalayan, unrefined
Whole star anise

Resources you can use while at home to  help you eat clean, exercise, and practice emotional self care during these challenging times.

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KEEP BONE BROTH ON HAND

Another staple that I keep literally on my stovetop non-stop is mineral, protein, and gelatin-rich bone broth. I use this as the base for other nutritious meals, made better by the presence of readily digestible proteins and minerals pulled from grass-fed bones. So it’s great to have on hand, and it can also be taken on its own as a delicious and nutrient-dense warm drink at any time of day. It’s especially well known in supporting gut health as well as keeping your hair, nails, and skin strong and glowing.

Having some of this on hand, either on your stove or in your freezer will ensure you have the base for something quick and easy if you’re stuck in your home for a few days – or are just looking for a fast and nutritious meal any day of the week.

PROTEIN RICH BONE BROTH RECIPE

PROTEIN RICH BONE BROTH RECIPE

Prep Time: 20 minutes
Cook Time: 5 hours
Additional Time: 2 days
Total Time: 2 days 5 hours 20 minutes

Having some bone broth on hand, either on your stove or in your freezer will ensure you have the base for something quick and easy if you’re stuck in your home for a few days - or are just looking for a fast and nutritious meal any day of the week.

Ingredients

  • · 4 to 5 lb grass-fed, hormone- and antibiotic-free beef bones
  • · 2 to 3 onions, whole or coarsely chopped, skins on
  • · 2 to 3 carrots, whole or coarsely chopped
  • · 2 to 3 celery stalks, whole or coarsely chopped
  • · 1 garlic clove, unpeeled
  • · Fresh or dried herbs (such as parsley, thyme, and oregano), as desired
  • · Several bay leaves
  • · 2 tsp each sea salt and whole black peppercorns
  • · 3 to 4 tbsp raw apple cider vinegar

Instructions

1.  To a large stockpot, add bones and fill with cold water, covering bones by about 1 inch. Bring to a boil.

2.  Meanwhile, add onions, carrots, celery, garlic, herbs, bay leaves, salt, and peppercorns. Once boiling, add vinegar.

3.  Reduce heat and simmer for at least 5 hours or up to 48 hours, partially covered, adding additional water if needed. The longer you simmer, the more nutrients and flavor you’ll extract from the bones. After simmering for longer periods of time, the marrow should have all come out of the bones (leaving them hollow). If any marrow remains, use a spoon to remove it so that it doesn’t go to waste. You can eat it off the spoon, or even try spreading it on toast.

strike sugar special sale

There is no better time to turn to build a stronger immune system!  Striking sugar out of your diet is your FIRST step!

It's my mission to be of service and make Strike Sugar affordable for everyone!

regular $197

FILL YOUR FREEZER

Once you have bone broth on hand, you have the base for literally dozens of other meals. Making food in bulk and then adding it to your freezer is a fantastic way to ensure you have Eat Clean approved meals available to you at all times. One that you can make quickly using many of the items on hand in your pantry (see the list above) is my Black Bean Maui Soup.

This will warm everyone up from the inside out and keep you healthy and strong if you have to wait out a storm, or just have fast meals ready for a busy week ahead.

Black Bean Maui Soup

Black Bean Maui Soup

Yield: 4 cups

This Black Bean Maui soup is delicious and super quick and easy to make! I like making it when I am late from work and want to cook something wholesome.  In 30 minutes this soup is on the table.

Ingredients

  • 2 Tbsp extra virgin olive oil
  • 2 ribs celery, coarsely chopped, plus leaves
  • 1 fat carrot, peeled and chopped
  • 1 purple onion, peeled and chopped
  • 1 red pepper, seeded and chopped
  • 1 green pepper, seeded and chopped
  • 2 cloves garlic minced
  • 1 tsp cumin
  • 1 tsp oregano
  • 1 tsp basil
  • 1 tsp chili powder
  • 4 cups bone broth (if you don’t have it use water or low-sodium chicken or vegetable stock)
  • 2 15oz cans black beans, rinsed and drained OR 4 cups dried black beans, soaked and cooked
  • 1 15oz can diced tomatoes
  • 1 cup fresh or frozen corn kernels

Instructions

1. In a large skillet, heat olive oil over medium heat. Add celery, carrot, onion and bell peppers. Saute until onion becomes translucent, about 8 minutes. Add garlic and spices. Cook another 2 minutes.

2. Add stock/broth, or cooking liquid of your choice, beans and tomatoes. Bring mixture to a boil and then reduce heat. Cover and let simmer for about 20 minutes. using a hand-held blender, puree soup to desired consistency. Add corn and let simmer for 5 minutes. Season with salt and pepper. Serve hot.

Tip: When pureeing the soup, allow some of the ingredients to remain coarse.

Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 1136Total Fat: 12gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 9gCholesterol: 2mgSodium: 667mgCarbohydrates: 193gFiber: 54gSugar: 14gProtein: 74g
ToscaReno.com, occasionally offers nutritional information for recipes contained on this site. This information is provided as a courtesy and is an estimate only. The nutriotion information comes from online calculators. While toscareno.com attempts to provide accurate nutritional information, these figures are only estimates. To obtain the most accurate nutritional information, you should calculate it with the actual ingredients used in your recipe. Under no circumstances will toscareno.com or its owners be responsible for any loss or damage resulting from your reliance on nutritional information given by this site. By using toscareno.com and its content, you agree to these terms.

 

“Failing to Plan is Planning to Fail”~ Alan Lakein

 

I do hope that you will take some time over the coming weeks to set you and your family up for health and safety no matter the weather. While it may feel like just one more thing to add to your do-list, think of it as a form of self-care. Knowing that you have everything you need on hand should you need it, will provide you with a sense of security and calmness that will be well worth the effort!

Wishing you safety, warmth, and love,

Oxo,
Tosca

strike sugar special sale

There is no better time to turn to build a stronger immune system!  Striking sugar out of your diet is your FIRST step!

It's my mission to be of service and make Strike Sugar affordable for everyone!

regular $197

Resources you can use while at home to  help you eat clean, exercise, and practice emotional self care during these challenging times.

+ Shop the Special Sale on
ALL my programs

Strike Sugar - FitCommit - 3 Es's of Wellness

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