With everyone running out to bulk stores to stock up on items like toilet paper and hand sanitizer, now is a good time to consider what types of non-perishable or long shelf-life keto foods will keep you fat fuelled if you need to stay in quarantine for a few weeks.
And hey, if you're not concerned about coronavirus - let this serve as a simple guide for easy, quick and grab & go keto items to have on hand in your pantry, fridge and freezer for any situation.
Let’s start with the obvious category when you think of non-perishable – those that you can keep on the shelf with extended life and little-to-no need for refrigeration.
This is ideal for the longterm haul and to keep on hand for ANY occasion (not only a pandemic).
Canned foods are key.
For protein – think canned tuna & salmon in oil, sardines (which is largely regarded as a keto superfood), and even canned chicken. Yes, you lose some of the properties of the fresh food but the convenience and cost make them a viable option.
Have you ever heard of CANNED BACON? I honestly hadn’t, but apparently it’s a thing and has a shelf life of over 10 years.
For veggies – If you aren’t prone to hitting up the Farmers Market (whether it be out of season or for purposes of stocking up), canned vegetables can be great options for making meals on the fly when at home.
Think variety in colour, taste and high-fibre options. Tomatoes, green beans, black olives, artichokes and even pumpkin (in moderation) can be excellent, nutritious and filling canned vegetable options.
For meals – Sure, you can have these on their own but typically these will be add-ons for your meals.
Canned coconut milk (the fattier, the better) is great for dishes and as a dairy replacement, boxed (unopened) beef and chicken stock is ideal for soups and stews, and don’t skimp on your Frank’s Red Hot sauce. Remember, if you open these – you will need to refrigerate them so consider making bulk meals to use a great portion.
NOTE: steer clear of artificial preservatives and added sugars, plus opt for BPA-free lined cans when possible
Snacks. This is going to be one of the most popular sections, and likely the first items you think of.
Savoury/Salty – Pork rinds (flavoured and unflavoured), jerky (already cured, avoid the ones with added sugars), nuts (almonds, brazil, cashews, walnuts, etc), seeds (pumpkin, flax, chia, hemp), unsweetened coconut flakes, nut & seed butters, Whisps (cheese crisps)
Sweet – dark chocolate (cacao over 70%) and/or sweetened with a natural sweetener (like Lily’s Stevia Sweetened bars),
Keto Bars – there are a PLETHORA of purported ‘keto-friendly’ bars that I could list with pros and cons but a lot of it is personal preference as well as a gray-area of ingredients.
I recommend that you find a brand you like, with as many natural ingredients as possible. I personally enjoy the Love Good Fats bars, NoSugar KetoBar & Cups & the individually packaged ChocXO Choc Keto Snaps (tiny squares of dark chocolate, almond, coconut & sea salt).
Certain keto bars/fat bombs - note that if they contain ingredients that are inherently perishable, it’s ideal to pop them in the freezer and only take out when you are ready to eat. This also applies for any fat bombs that you premake and want to have handy in case of a ‘fat’ emergency.
Listen Linda – this is supposed to be non-perishables?! Well, if you have access to a freezer – these can stay good for months!
It’s a no-brainer that most meat can stay in the freezer for months at a time (if not reheated), but other great options to consider are the following…
Frozen avocado chunks – perfect for smoothies, healthy fat source and easy to incorporate as a replacement for banana (with more potassium, too!)
Frozen veggies – akin to the canned suggestions, snagging broccoli, cauliflower/riced cauliflower, green beans and other cruciferous vegetables is a viable option vs. fresh.
Keep it Cold!
Here are a few refrigerated items that WILL spoil, but have a longer shelf-life than most.
Cheese sticks and strings – these little goodies can stay fresh in your fridge longer than regular block or shredded cheese thanks to individual packaging. A great option for quick, grab and go solutions.
Pickles, pickled eggs & fermented foods – You technically can keep pickles in a jar on your counter, but once it’s opened, it’s best to keep in the fridge. However, with the fermentation process, these can stay fresh in the fridge for quite some time.
Also, fermented foods including sauerkraut and kimchi are also gut warriors – helping you balance your gut flora. This is awesome to have on hand at any time!
Coffee. Need I say more? It’s not technically a full meal, although if you combine it with the next items it certainly can be. Keep a quality, organic coffee (beans or ground) nearby to make your fatty fueled drinks anytime. Doesn’t hurt to have a French press or a small blender so you can make on the go!
MCT & Coconut Oil – MCTs are like the ultimate fat source. They are processed differently than other fats in your body, therefore you use more effectively as an energy source instead of storing it in your body if you don’t use it. That, along with it’s natural state source of Coconut Oil are ideal to have on your counter for cooking, in your brew, smoothies, baking, or even by the tablespoon.
Ghee – did you know that this cultured butter can be left on the counter, plus has no lactose? An alternative to butter for all your cooking needs, you don’t need to keep it refrigerated so it’s perfect addition to your keto lineup.
Collagen/Protein Powder – I recommend snagging hydrolyzed, grassfed collagen as a wonderful protein supplement that can stay on the shelf and be used in many forms. Unflavoured is my favourite, but if you are prone to wanting a Vanilla or Chocolate taste, opt for a protein powder with no added sugars and infused MCTs.
KETO//KREME by Pruvit – remember the coffee I mentioned above? Well, if you are keto or low carb, you have likely heard of ‘Bulletproof’ or ‘fatty’ coffee. The premise is infuse healthy, clean fats into your cup of coffee to provide your body and brain with optimized energy, produce ketones in your liver, and help with things like mental clarity and hunger suppression.
The only problem is that blending up your OWN batch requires buying multiple ingredients and electric appliances.
The Kreme solves that problem with a rich, creamy blend of 3 strains of MCT powder (C8, C10, C12), 4 types of collagen, no added sugar and a frothy result. You can blend or even just stir it in and BAM – fatty coffee ANYTIME.
KETO//OS NAT – this is my GO-TO every single day (for over 3 years). It is bioidentical BHB (blood ketone molecule) that can enter your bloodstream after consumption in under 30 minutes, put you in full blown ketosis and help to mitigate cravings, keep levels sustained, boost energy, better overall mood and sleep, and the best darn preworkout you can imagine. I love it during fasting periods because it means LESS food without being deprived and MORE brain and body capacity.
THE FULL LIST
· Canned tuna, salmon, sardines in oil
· Canned chicken
· Canned Vegetables/Fruit – artichokes, olives, green beans, tomatoes, pumpkin, etc
· Boxed Broth
· Canned Coconut milk/cream
· Bottled Hot Sauce
· Pork rinds (flavoured and unflavoured)
· Jerky (already cured, avoid the ones with added sugars)
· Nuts (almonds, brazil, cashews, walnuts, etc)
· Seeds (pumpkin, flax, chia, hemp), unsweetened coconut flakes
· Nut & seed butters, Tahini
· Whisps (cheese crisps)
· Dark chocolate (cacao over 70%) and/or sweetened with a natural sweetener (like Lily’s Stevia Sweetened bars)
· Keto Bars such as Love Good Fats bars, NoSugar KetoBar & Cups & the individually packaged ChocXO Choc Keto Snaps
· Frozen avocado chunks
· Frozen berries
· Frozen cruciferous vegetables, including cauliflower rice
· Cheese sticks and strings
· Pickled Eggs
· Some fermented foods – sauerkraut, kimchi
· MCT & coconut oil
· Collagen/Protein Powder
· KETO//OS NAT
BONUS – Sea Salt, Spices, Natural Sweeteners!
Regardless if you choose to stock up on keto necessities or not, let this list serve as a guide for you to make healthy, fatty, and simple choices when filling your pantry, fridge and freezer!
I recommend to always keep non-perishable keto snacks in your car, at your desk or on your person to never feel tempted to deviate – plus keeping you accountable each step of the way.
So while everyone is out emptying the shelves of toilet paper, let’s also grab your go-to keto foods to keep your bellies and your bodies just as full and ready!
I'd love to hear YOUR favourite keto items that didn't make the list. Comment or head to join the online community on Facebook
Ketogenic Lifestyle Coach & Independent Promoter, Pruvit
Genevieve 'Keto Goddess' Castonguay
Coaching & Blog // https://www.ketobetterlife.com
Ketones // https://www.sipintoketosis.com
Follow on FB: https://www.facebook.com/ketogoddessf...