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This column is where you may post any questions or comments that you have pertaining to health & nutrition during times of high stress!

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Here are some tips to help you food shop on a budget.

Check what you already have, you may find some great staples in the back of your freezer or pantry that you completely forgot about.

Plan your meals!

Check the store’s sales ahead of time and plan accordingly.

Make a list according to your meal plan.

Shopping with a list helps you stay on track and not buy unnecessary things.

Don’t shop hungry.

Take time to do some research.

Find manufacturers coupons online

Use rebate apps (see other document)

Buy in bulk

Utilize your freezer! You can freeze a number of foods to keep them for a significant period of time.

Buy in - season produce. You can look up what is in season in your specific geographic region online.

Frozen fruits and vegetables!

Last longer, can buy things that aren’t in season, are nutritionally adequate compared to conventional produce, are generally cheaper.

Canned fruits and vegetables!

Last longer, are much cheaper.

Watch out for added sodium in canned vegetables, and added sugar in fruits.

Stock up on staple items.

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Printable Coupons, Grocery & Coupon Codes | Coupons.com

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Save money on hundreds of brands in store or online with Coupons.com. Find printable coupons for grocery and top brands. Get verified coupon codes daily.

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One that you may not think of - #5!

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For years, average amounts have been used as recommendations for calories, food group, and macronutrient needs. However, everyone is completely different! A 5’, 100 lb sedentary office worker has completely different needs than a 5’9, 180 lb, Division 1 soccer player, even though they are both female and 23 years old. If everyone followed the average 2,000 calorie diet recommendation, some of us would be obese, some would be malnourished, and some would be completely fine! This is why it is so important to figure out what your own personal needs are so that you can fuel your body in the most adequate way. The best way to do so is through a reliable and valid website such as the MyPlate website. Follow the steps below to calculate your own personal needs.

1. Visit https://www.choosemyplate.gov/node/5799

2. Press “START”

3. Input your age, sex, height, weight, and physical activity level.

4. Press “Calculate Plan”

5. Press on the box with your plan information.

6. You will then receive your personalized calorie and food group targets for your specific anthropometrics.

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Take this optional "quiz" to see how much you learned from this resource!

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Staying Healthy During Quarantine - Review

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Use this form to see how much you learned from the Padlet! Link to Padlet: https://padlet.com/slampert1/q8ojdx3zzzqlzjfa

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These recipes are great for when you are on a restricted budget, they all either include staple items, can be made in bulk, or work great for leftovers. Staple items are food stuff that can be bought in bulk, have a long shelf life, are relatively low in price, and are extremely versatile.  These foods include items such as rice, potatoes, eggs, bananas, canned goods, oats, frozen vegetables, pasta, and peanut butter. Some of these recipes also include immune boosting ingredients, which are important to fuel your body with to help decrease your risk for sickness. More research must be done for some of these; however, citrus fruits, bell peppers, broccoli, garlic, ginger, spinach, yogurt, almonds and green tea all can be considered immune boosting ingredients. Extended time at home is also a great opportunity to get creative and try new recipes!

I invited my students from BHAN130 Cook it Healthy sections 18, 20, and 30 to share some of their favorite recipes. You can find them organized by section in this column!

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When it comes to whipping up quick and comforting meals, pantry staples are your friend. These are the items you keep stashed in the back of your pantry for off-the-cuff cooking, and they are the items that will come in handy when cooking more at home - as we all are right now. With a little bit of creativity, you can turn these staple ingredients, like canned tomatoes and tuna, into complete meals that are comforting, filling, and delicious.

Kitchn's Guide to Turning Pantry Staples into Meals

We've picked 10 of the most common pantry staples as your starting point and provided recipes and suggestions for how to transform each into a quick and comforting meal. But you should also feel free to riff on any of these suggestions; every recipe is flexible and highly adaptable for whatever you have on hand, so definitely don't fret if you don't have all the ingredients on hand. Use this guide as a jumping off point.

Without further introduction, here are 100 simple ways to turn pantry staples into complete meals.

Canned chickpeas are one of the most versatile pantry ingredients. They are packed with protein, mild in flavor, and can be eaten straight out of the can. You can purée them into a savory spread (like hummus) or add them to soups, stews, and pastas for a pop of protein. For a simple snack, you can toss them onto a sheet pan with a splash of olive oil and roast them until crispy. The possibilities are endless.

A can of black beans can go a long way. Add a can to stews (liquid and all) to thicken them up, rinse them off and toss them into a salad, purée them into a thick soup or dip, or add them to enchiladas to bulk them up. You can even throw them on top of a bag of chips along with whatever toppings you have on hand to create hearty nachos that are filling enough to be considered dinner.

Dried lentils can be a bit intimidating if you've never cooked with them before, but they're actually insanely easy to make. You can add them to stews, soups, veggie burgers, and all sorts of dishes. Red and yellow lentils are best suited for recipes that cook for a long time so they break down (like dal and puréed soups), while brown and green varieties are best for dishes where you want them to retain their shape. (You can read all about the differences here.)

If you have a pound of pasta in your pantry right now, you have endless dinner options you can whip up with just a few simple ingredients. All of these recipes can be made with any shape of pasta. And keep in mind that a pound of pasta can feed about four to six people, so you'll have plenty of leftovers if you're only cooking for yourself.

Canned Tomatoes / Marinara Sauce

Canned tomatoes come in many different forms, shapes, and sizes. Diced tomatoes are great for recipes where you want their shape to remain intact, like enchilada filling. Tomato sauce and jarred marinaras are good for making quick homemade pastas, lasagnas, or thick soups. Canned plum tomatoes are whole, uncut tomatoes that have been peeled. For most recipes, you'll have to crush them by hand or with a spoon. (You can see a complete guide to the differences here.)

Canned tuna comes in a few different varieties, and all are perfect for building a meal around. "Solid tuna" is an entire piece of tuna that is firm and steaky. "Chunk" or "flake" tuna is made up of smaller pieces of tuna that have been shredded into tiny pieces. Any variety can be used in these recipes.

Jiffy Cornbread Mix / Bisquick

These shortcut baking mixes can make so much more than just cornbread, muffins, and biscuits. They're great for casseroles, puddings, cookies, and so many other quick meals - both sweet and savory. The great thing about both Jiffy and Bisquick is that they already contains leaveners (aka baking soda/powder), so it allows you to create a quick off-the-cuff meal without having to add a ton of additional ingredients.

What's your favorite pantry staple recipe? Share them in the comments!

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100 Simple Ways to Turn Pantry Staples into Complete Meals

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When it comes to whipping up quick and comforting meals, pantry staples are your friend. These are the items you keep stashed in the back of your pantry for off-the-cuff cooking, and they are the items that will come in handy when cooking more at home - as we all are right now.

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Navigating a global pandemic can be stressful, but food preparedness doesn't have to be! Simply by practicing food safety and a bit of meal prep we set ourselves for an easier, tastier "quarantine" period. If you can't find all the groceries you need like brown sugar, check out my Ultimate List of Baking Ingredient Substitutions!
In all honesty, writing this post is quite somber. As the facts surrounding COVID-19 (coronavirus) continue to evolve, many have chosen to self-quarantine to promote safety. Small businesses are closing, college students have been displaced and citywide curfews are being put in place. Though our reality may be intense and, at times, frightening, I find comfort in the ways we've come together to protect and provide for one another.

Today, I'm hoping to provide a little comfort and solace in the form of preparation. No, a pandemic is not ideal but having enough supplies to provide for your family and friends can offer stability. I'm by no means an expert but, I can offer what I do know: food.

Here's a quick breakdown of all things quarantine and what you can do to prepare!

WHAT IS QUARANTINE? (SOCIAL DISTANCING)

Quarantine is a state or place of isolation for a person or animal that may have come in contact with contagious diseases. The isolation period lowers the risk of said illness transferring to others.

For the COVID-19 pandemic, the CDC has recommended a self-quarantine for those who are exhibiting symptoms or those with compromised immune systems. The rest of the population is encouraged to practice Social Distancing: actively avoiding large gatherings, restaurants, grocery stores etc.

By practicing Social Distancing, we help to keep the number of cases at a manageable, safe level for medical professionals. A government mandated quarantine hasn't occurred in over 102 years! Doing our individual part can help to keep a more serious quarantine at bay.

WHAT SHOULD I STOCK UP ON?

For many of us, emergency food preparedness is uncharted territory. It can be hard to know what is best to stock up on, how much to buy and how to best use what you currently have. I encourage you to begin by taking inventory of what's currently in your pantry, refrigerator and freezer. Toss out expired food and make room for more practical supplies.

It is recommended to have at least two weeks worth of food on hand, but I would suggest doing more if possible. Buy healthy, nutrient foods with a long shelf life.

Here's what my recent grocery looked like:

MOST IMPORTANTLY: Water! Hydration is key to keeping a healthy, functioning immune system. Be sure to keep a couple cases of bottled water or a few extra gallons in the pantry.

FOOD PREPAREDNESS-MAKING FROZEN MEALS

While stuck at home, it's comforting to have meals that we know and love already made. No one wants to be stuck eating plain pasta and canned peaches for the next month. Take advantage of well-stocked, open grocery stores and throw together a few freezer-friendly meals.

If you're stumped on ideas, here are a few of Grandbaby Cakes recipes to hold you over:

Breakfast is the most important meal of the day! This breakfast casserole is protein-rich and fully customizable. Use up leftover protein, frozen veggies or perishable cheeses.

Make individual freezer portions by pouring the mixture into a muffin tin. Properly wrap the cooked and cooled casserole (or mini casseroles) with plastic wrap and aluminum foil. This French Toast casserole is great for feeding all your family in the house as well!

Consuming vitamin rich foods is the easiest way to support our immune systems and stay healthy. Carrot Ginger Soup is full of Vitamin C, Fiber and antioxidants: all necessary for boosting immunity and promoting healthy digestion. You won't regret keeping a couple batches of this soup on hand!

Chicken Noodle Soup is the easiest way to warm the belly and feed the soul. This recipe chock full of hearty vegetables, nutrient-rich broth and tender chicken. Quarantine or not, I always keep a couple quarts of this soup stocked up and ready to go! And while you are home, make a bunch of Chicken Stock too! You will definitely find uses for it!

Chicken Stuffed Shells are loaded with stringy cheese, hearty chicken and lots of creamy, white sauce. Tender pasta shells freeze exceptionally well and taste incredible even when reheated. This recipe is a great way to use up leftover chicken! If you want more great freezer pastas, try this Sausage Stuffed Shells and even this Baked Spaghetti.

Burger patties are a great way to stock up the freezer. I encourage you to multiply the recipe based on the size of your household and freeze the individual patties. Mango Jerk Salmon Burgers are a great source of vitamins, minerals and protein. Not to mention, the spicy, sweet flavor of these patties is so bright and delicious.

Wrap each patty tightly in plastic wrap then, place them all in a freezer-safe ziploc bag. Try these regular beef burgers if you want something using less ingredients.

You can also do the same with these Salmon Croquettes. You can also store these in your freezer so you can pull these as you need them.

The stores are out of so many items like pre-made and jarred spaghetti sauces so you can pretty much make your own and bottle this for convenience! And guess what? It tastes even better!

Okay, okay. This may not be a quarantine essential but, we're all in need of a serious treat. Whether you've got a sore throat or you're just a bit stressed, ice cream is the best way to save the day. Homemade Vanilla Ice Cream is smooth, sweet and creamy. Top it with sprinkles, nuts or Hershey's chocolate sauce (we all have one in the fridge).
TIP: Be sure to practice food safety by washing your hands and utensils properly before and after cooking. Tightly wrap and store each recipe with care. Use a sharpie to date each container/freezer bag so that each one can be kept track of.
ADDITIONAL HOME ESSENTIALS

There's really no way to know how long COVID-19 will run its course for. It's important to set ourselves up a comfortable few weeks at home. Being prepared is the easiest way to reduce stress levels and stay safe.

If you're wondering what other products are best to stock up on, here are a few ideas:

BONUS: Don't forget the fun stuff! Time spent at home can be restorative and joyful if we allow it to be. Use this time to be with family and have a little fun. I suggest buying a few board games, puzzles, science projects, baking supplies and anything you may have an interest in!

DON'T FORGET!

It's understandable to feel anxious or scared during this time. I myself have been trying to limit my media intake and take care of my mental health. Psychologically, all of this can take quite the toll. Find moments in the day to check in with yourself and take deep, cleansing breaths.

Be kind to yourself, be kind to others and keep faith that everything will be OK.

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The Ultimate Meal Prep and Pantry Stock List for Quarantine

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Navigating a global pandemic can be stressful, but food preparedness doesn't have to be! Simply by practicing food safety and a bit of meal prep we set ourselves for an easier, tastier "quarantine" period. If you can't find all the groceries you need like brown sugar, check out my Ultimate List of Baking Ingredient Substitutions!

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Super Immune Boosting Smoothie - Turmeric & Ginger style

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Chocolate Banana Cake Recipe Demonstration

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See how to make the best banana bread. Month after month, this banana bread recipe is the most viewed on Allrecipes. Shelley Albeluhn's recipe has been saved to more than 150,000 recipe boxes and has thousands of rave reviews. And why not? This banana-banana bread is always super moist and has amazing banana flavor.

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Overnight Oats – 5 Easy & Healthy Recipes

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Quarantine Cooking (Episode 2) — Gaines Family Chili

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Great YouTube Channels for Workout Guidance!

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Great YouTube Channels for Workout Guidance!

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Tone it Up

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Share, ♡ Love, Inspire, Sweat! Subscribe & Support as we show you how to :) TONE IT UP! Also visit our site & community at http://www.ToneItUp.com As seen in...

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Great YouTube Channels for Workout Guidance!

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Great YouTube Channels for Workout Guidance!

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Yoga with Adriane - Great for stress relief!

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yoga "yoga videos" "free yoga videos" "yoga for weight loss" "yoga for beginners" "morning yoga" "home yoga practice" "yoga with adriene" "at home yoga"

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WELCOME to Yoga With Adriene! Our mission is to connect as many people as possible through high-quality free yoga videos. We welcome all levels, all bodies, all genders, all souls! If you're brand-new to yoga, check out my Yoga For Beginners and Foundations of Yoga series.

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Great YouTube Channels for Workout Guidance!

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Great YouTube Channels for Workout Guidance!

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Blogilates

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"workout for women" "ab workouts" "total body workout" "lose weight" "free workouts" pilates exercise toning "weight loss" "home workout" "full length workou...

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Full length POP Pilates, PIIT28 and fun Bootcamp Sculpting workouts with certified fitness instructor Cassey Ho aka Blogilates! Send me letters and other goo...

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Great YouTube Channels for Workout Guidance!

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Great YouTube Channels for Workout Guidance!

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FitnessBlender

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600 free full length workout videos & counting! Subscribe to never miss a new workout. Track your workouts and progress with our free customizable online wor...

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Great YouTube Channels for Workout Guidance!

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Great YouTube Channels for Workout Guidance!

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Jessica Smith TV

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fitness full length exercise video lose weight loss workouts for women home abs french bulldog frenchie puppies pets barre stomach exercises workout cardio hiit tabata gym indoor walking low impact knee friendly "indoor walking dvd" "free walking video" "full length walking exercise video" "walking at home" "free full length barre workouts" "abs workouts" "standing abs exercises" "abs workout video"

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No crazy exercises, revealing outfits or negative energy here -- just common sense fitness, advice, and support from a certified wellness coach, trainer, and...

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One thing I love to do to save money is to use cash back rebate apps. These apps are super easy to use and are a great way to save a little money each time you shop! My favorite app to use is Ibotta; however, there are many other great apps as well. Here is how to use rebate apps (for the most part).

1. Download the app and make an account

2. Make your food shopping list

3. Use the app to locate your specific grocery store, and find associated rebates

4. Save rebates to your app

5. Go shopping!

6. Link your loyalty card or upload your receipt

7. Receive cash back!

You can also plan specific brands you buy by checking the app before you shop. For example, if you need shredded cheese and usually buy one brand, you may find that there is a rebate for a different brand and choose to buy that one instead!

There are also rebates for non - grocery stores, and online shopping!

Once you reach a certain balance, you can deposit the money into your bank account or request a check by mail.

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Follow these links to obtain information on staying healthy during a pandemic induced quarantine from valid and reliable, research backed sources.

Academy of Nutrition and Dietetics

Centers for Disease Control - Food Safety

American Society for Nutrition

FDA Frequently Asked Questions - Food

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Nutrition Amid the Pandemic - Journal Article

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Nutrition Amid the Pandemic - Journal Article

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4 Strategies for Staying Healthy in a Quarantined World

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4 Strategies for Staying Healthy in a Quarantined World

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MyPlate.gov | U.S. Department of Agriculture

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An official website of the United States government

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In this column is an interactive presentation geared to educate you about MyPlate!

To utilize, download the presentation as a Microsoft Powerpoint, open the document, and use the toolbar to navigate to the Slide Show option and then “Play From Start”.

The interactivity of this presentation will ONLY work if you are in presentation mode!

Follow the directions on the slides and take a short quiz at the end to see what you’ve learned!

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This graphic shows when specific fruits and vegetables are in - season in Delaware. Buying in season is a great tip for shopping on a budget.

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Americans are scrambling to stockpile supplies as the COVID-19 pandemic spreads. But not everyone has the flexibility in their budget to buy extra supplies, especially as many service workers lose their jobs and small businesses shutter because of social distancing and government-mandated closures.

If you're worried about having enough money to stockpile extra food, the first step is to assess what you already have. Write out a list of what's in your fridge and pantry (including things like flour and other basics like salt and spices).

After that, here are strategies for staying within your means, but also preparing for an uncertain next few weeks.

Cook healthier, freezer-friendly meals

Research some healthy, freezer-friendly meals before you go shopping and plan to make a few dishes that you can freeze for future use. Stews can be packed full of healthy ingredients and taste delicious out of the freezer, but you need to either buy broth when you shop or have the supplies to make your own.

One of my favorite freezer meals is a can of salsa and two chicken breasts cooked in a crockpot on low for 6-8 hours. You can also add a can of corn, beans or other vegetables. It turns into a spicy, shredded chicken dish that's delicious alone or with rice.
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Frozen, canned and bread-baking supplies

Not only will these items stay good for any duration of a quarantine, they can also add nutrition to your diet. Don't use a shutdown as an excuse to eat peanut butter and jelly sandwiches and mac and cheese from the box for (potentially) weeks on end.

Start with adding frozen fruits and vegetables to your list. Potatoes are also a good, low-cost food to stockpile. When cooked in non-french-fry form, the potato is chock full of nutrients, and they're filling.

Meat can last for a long time in the freezer, but if stocking up on extra chicken and beef would be too pricey right now, there are other ways to get your protein.

Beans are especially useful as they can be versatile in cooking and are nutrious. Lentils, kidney, chickpeas, pinto, peas and black beans are ones you should consider adding to your list. Dry beans are often cheaper in cost per serving, but can take hours to prepare. Canned beans are much quicker to cook with, but do have a significantly higher amount of sodium per serving, so try to stick to low-sodium canned beans if possible.

In addition to beans, purchase dry goods that have a long shelf-life and make large servings, such as noodles, rice and quinoa. Canned stews are also a good one to add to the list, especially if you'd prefer not to make them yourself.
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Get flour, yeast and some more salt too. You may be surprised how simple it is to bake bread, especially with a dutch oven.

Another idea: coffee beans and tea, especially if you already have a caffeine addiction.

Turn to Instagram, YouTube for inspiration
Erin Lowry is the author of "Broke Millennial Takes On Investing" and "Broke Millennial: Stop Scraping By and Get Your Financial Life Together."
YouTube, Instagram and blogs are all free resources to learn more about how to cook at home and on the cheap. You can access famous cooks like Rachael Ray or bloggers like Chungah Rhee. It can also be helpful to follow vegan or plant-based cooks, like Plant-Based on a Budget, if your dairy, meat and egg supplies start to dwindle.

Seek out food pantries in your area

If you're able, please consider supporting food pantries and other emergency services in your community with donations. For those who are in need of using such services, please reach out to local community and religious centers, your children's school, organizations such as Meals-on-Wheels, and food banks to learn about distribution centers and resources.

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Tight budget? Here are the best foods to stockpile in a coronavirus quarantine

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Americans are scrambling to stockpile supplies as the COVID-19 pandemic spreads. But not everyone has the flexibility in their budget to buy extra supplies, especially as many service workers lose their jobs and small businesses shutter because of social distancing and government-mandated closures.

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CNBC Article  - How to Trim your Spending

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CNBC Article  - How to Trim your Spending

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I was raised by a single mother who had no time for the kitchen, and although I wanted to be different, I wasn't. I became dependent on Grubhub, and the tiny oven in my Manhattan apartment could go months unused.

Since I never had a teacher, cooking intimidated me. Looking at recipes, certain ingredients outright scared me. I couldn't remember ever eating capers; how could I make a meal with them? Are French beans really from France? Why is it called a Dutch oven if it looks more like a pot? When friends or relatives turned out impressive meals, I felt a kind of awe, looking at their chicken piccata or vegetable lasagna as I would a Picasso or Van Gogh.

Then the coronavirus pandemic hit, and I was forced to confront my discomfort with the kitchen. I'm glad I was. I love cooking! Finding and then following a new recipe each night has become a ritual I can depend on when almost everything else is uncertain. I don't know when I'll be able to see my best friend again, or be back at my desk at work, but I do know that if I lay a steak in a pan with garlic, salt, pepper and butter, it'll deliver brief bliss. Every time.

Yet lately that happiness has been followed by some guilt at how much I've been spending preparing all these meals. In fact, it seems my food budget has only increased from my kitchen-challenged days.

When I landed on a recipe for miso chicken, I didn't have any of the ingredients and ended up buying a $15 large bag of miso paste, when I only needed half a cup, and a $10 jar of honey, when the instructions called for just two tablespoons.

A Greek salad recipe listed nearly a dozen herbs and vegetables, none of which I had in my refrigerator, and all of which I bought and used just a drop of. I became a little steak-crazed for a period, trying out recipe after recipe, and spending more to make it at home than I'd probably end up forking over at a nice restaurant (remember those?).

Something had to change. After all, wasn't saving money one of the major benefits of cooking at home? I spoke to some experienced foodies about how this novice cook could trim her spending. Here's what they told me.

Stray from recipes

While recipes are "technical road maps" that help us create new and exciting dishes, they can quickly lead to overspending, said Daniel Gritzer, culinary director at Serious Eats. That's because you buy ingredients you're only going to cook with once or twice. Case in point: I recently made pepper steak and had to a purchase a bunch of parsley when I needed only a few sprigs.

"That stuff ends up dying in our refrigerator before we figure out how to use it," Gritzer said.

To limit the number of meals you make from a new recipe each week, he said, peruse the formulas for inspiration rather than exact instructions.

"Get ideas: 'I don't have chicken, but I have tofu,'" he said. "Are there larger lessons to be squeezed out of them than the exact dish being made?"

Sara Lundberg, who runs the Budget Savvy Diva blog and writes on cooking, agreed. "There is rarely an ingredient you have to use or can't substitute," she said.

Although it can be a little nerve-racking to go off script, it can also be fun, Gritzer said. "Think about what might taste good together, and then try it," he said. "That's how people are going to become better cooks."

Another alternative to recipes is a practice Gritzer calls, "component cooking," in which you buy ingredients in bulk and prepare parts of a meal that can be used again and again.

For example, Gritzer bought recently several pounds of plum tomatoes. He lay them on a baking sheet, sprinkled them with salt and olive oil, and dehydrated them in the oven until they were roasted. One night, he could serve them with roasted chicken. On another, he can use them for a tomato sauce, and then later a risotto dish.

"I didn't follow a recipe; I just cooked a whole bunch of tomatoes, and found something to do with them," Gritzer said.

Some food wholesalers, which aren't able to sell as many of their ingredients to restaurants right now, have started offering home deliveries, Gritzer said. And so he bought a case of oyster mushrooms this month for $30 and has been able to "easily make eight different meals where mushrooms were a component."

Use less meat

The ingredient I've definitely been spending the most on: meat. One night, I was inspired by a recipe for Parmesan-crusted lamb chops, but left the supermarket dejected when I saw that two (tiny!) chops cost $20. If I'd made all eight that the recipe called for, I'd be out $80.

To save money on meat, Gritzer recommends the "condiment approach," or to use meat more as a dish's "supporting player."

For example, he recently poached chicken and served it studded with lentils. "There are so many tricks to make dishes seem meatier than they are," he said. Stir-fries are another great example, he said.

Meanwhile, he also recommended looking for cuts of meat that are less in-demand and therefore not as pricey. With beef, he said, shoulder cuts tend to be more affordable. So are the cheeks, he said.

Instead of buying costly lamb chops, he recently bought a leg of lamb for $50. He roasted it and has since used it for his family in four different meals.

"The per-meal cost was reasonable," he said.

Make the most of what you already have

On Recipeland.com, you can input the ingredients you have sitting in your refrigerator and pantry and it'll spit back ideas on what you could make, said Lundberg.

Even if a meal has little remaining when you're done, try to find a role for it."You can throw most leftover meals in a pan and scramble in a few eggs for breakfast," Lundberg said.

Chef and author Cat Cora recommends stocking up on freezer items and shelf staples during the pandemic, including rice, pasta, canned beans and jarred items.

"These tend to be less expensive, last longer and are still delicious," Cora said.
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If you're not good at using leftovers, she added, scale the recipe down to the number of people for whom you're actually serving.

You can even be crafty with a lack of kitchen tools, Gritzer said.

I told him I was at a loss the other day when I realized I didn't have the rolling pin a recipe for chicken Parmesan said I would need to flatten the breasts before I breaded them.

"You could have bought a meat pounder, but I'd wager you have a heavy skillet," Gritzer said. "You can totally slam a piece of chicken with something like that.

"Look around your kitchen, and ask: 'What can I use?'"

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Cooking more under quarantine? How to trim your spending

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I was raised by a single mother who had no time for the kitchen, and although I wanted to be different, I wasn't. I became dependent on Grubhub, and the tiny oven in my Manhattan apartment could go months unused. Since I never had a teacher, cooking intimidated me.

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This video shows how this individual meal plans for an entire month on a budget!

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LOW BUDGET Quarantine Meal - Plan Free Printable | April 2020 Meal Plan

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Welcome to you go - to resource for staying healthy during unusual times, such as a pandemic requiring everyone to stay at home, where many have affected incomes. Times like these also restrict the use of gyms and other areas of exercise, and change schedules drastically. I think it is important for people to learn how to maintain their health during times like these, and my videos and resources will be geared towards eating healthy on a budget and exercising with limited space and resources. Things that will be included are recipes, cooking demos, research on immune boosting foods, lists of tips for shopping on a budget, etc. These resources can also be helpful for when life is at a normal productivity level as well. There is so much incorrect nutrition information available to the public, and, at a time like, this where everyone is gravitating towards social media for answers, it is important that people get reliable information that is also easy to understand and apply. High - stress times take a toll on one’s body and it is more important now than ever to take care of yourself and your health.

I hope you enjoy it!

Samantha