The Eat Clean Emergency Prep Guide

December 11, 2019

12 / 11 / 2019

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!


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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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)

Brazil nuts
Hemp hearts
Nut butter (almond, all-natural peanut, cashew)
Pine nuts
Pumpkin seeds
Sesame seeds
Sunflower seeds


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


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


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


Black beans
Kidney beans
Green beans
Lentils, green/brown/red
Lima beans
Navy beans
Pinto beans
Split peas


Banana chips
Goji Berries


Basil, dry/fresh
Bay leaves
Black pepper
Cayenne pepper
Chinese five-spice
Cilantro, fresh
Cinnamon, sticks/ground
Cloves, whole/ground


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

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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.

detox bone broth

Detox Broth Vegetable

Yield: 12 cups
Prep Time: 15 minutes
Cook Time: 2 hours
Total Time: 2 hours 15 minutes


  • • 2 Tbsp coconut oil
  • • 2 first-sized organic, onions, skin on, quartered
  • • 1 whole, organic garlic clove, skin on
  • • 4 organic carrots, skin on, cut into 2" chunks
  • • 2 organic parsnips, skin on, cut into 2" chunks
  • • 4 stalks organic celery, leaves included, cut into 2" chunks
  • • 1 bunch organic chard or kale, whole (don't trim ribs)
  • • Handful fresh, organic parsley
  • • Handful fresh, organic thyme
  • • 4 bay leaves
  • • 2 Tbsp ACV
  • • 1 Tbsp USS
  • • 1 Tbsp whole peppercorns


1. Place coconut oil in large stockpot.
2. Add onion and cook.
3. Add all remaining chopped vegetables except chard or kale and saute about 8 minutes.
4. Wash chard or kale chop coarsely. Add to pot.
5. Add fresh herbs, USS, pepper and ACV.
6. Add 12-16 cups water and bring to a boil.
7. Once boiling, reduce heat and simmer for one hour.
8. Strain liquid and discard cooked vegetables.
9. Store liquid in jars and seal.


Follow the links below for all the recommended tools to make your own detox broth.

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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.


Tosca Reno’s Eat Clean® Salsa

Tosca Reno’s Eat Clean® Salsa

Yield: 2-3 cups
Prep Time: 10 minutes
Total Time: 10 minutes


  • 4 fresh tomatoes, diced
  • 1 small yellow onion, peeled and chopped fine
  • 2 clove minced garlic
  • 1/8 tsp dried cumin
  • Hand full chopped fresh cilantro
  • 1 small jalapeño, seeded, deveined, chopped fine pieces
  • Juice from 1 lime
  • 1/4 tsp unrefined sea salt
  • Black pepper to taste


All ingredients can be placed in a food processor and briefly pulsed to make the salsa.  Or you can hand chop everything.

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“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,


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Tosca Reno

Author, columnist, motivational speaker, reality TV star, radio personality, consultant, mother and wife, Tosca Reno has been inspiring millions with the Eat Clean™️ Diet series and sharing the success she's had with weight loss and Clean Eating.



  1. Take a Tour of My Pantry - Tosca Reno - […] you want the full list of what I always try to have in my pantry you can check out…

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