The end of summer in Southeastern North Carolina usually means preparing for hurricane season. We usually gather the essentials like batteries, flashlights, candles, water, food, etc. Instead of reaching for junk food and foods that won’t keep you full for very long, check out this list of some more nutritious non-perishable food items. These can be purchased at any food store and will help satisfy your hunger while giving you some much needed nutrients during and after a hurricane.

• Unsalted nuts
• Dried fruit without added sugar (raisins, cranberries, prunes, etc.)
• Cans or packages of tuna, chicken, salmon, etc. packed in water and without added salt
• Low-sodium canned soups
• Canned vegetables and beans with low-sodium or no added salt
• Canned or packaged peaches, pears, etc. in their own juice with no added sugar
• Fresh oranges and apples
• Onions and potatoes
• Whole grain pasta or noodles
• Brown rice

After the hurricane passes, what do you do with all items stocked in your pantry? The recipes listed below can utilize some of those items you may have purchased, but now you are not sure what to do with them.

Tuna “Dip” with White Beans

From Steps to Health adult nutrition program, Take Control.

Ingredients

• 1 lemon
• 2 green onions
• 1 (6 oz.) can low-sodium tuna in water
• 1 (15 oz.) can white beans
• 2 tablespoons olive oil
• ½ teaspoon ground black pepper

Directions

1. Cut lemon in half and squeeze juice into a small bowl. Discard the seeds and reserve the juice.
2. Rinse and chop green onions.
3. Drain the tuna.
4. Drain and rinse the beans, in a colander.
5. Place beans in a medium bowl and mash lightly with a fork.
6. Add 2 tablespoons of the reserved lemon juice, green onions, tuna, black pepper, to the mashed beans.
7. Stir until combined and serve with whole wheat crackers, cucumbers, celery, or carrots.

Vegetable and Chicken Stir Fry with Noodles

Adapted from Budget Bytes

Ingredients

• 2 tablespoons of olive oil
• 1 white or yellow onion, sliced
• 1 small head of broccoli, cut into florets (can use frozen)
• ½ cup of shredded carrots
• 1 cup of shredded purple and green cabbage
• 1 lb. boneless and skinless chicken breasts (sliced into even pieces)
• 3 oz. ramen noodles (2 bricks without the seasoning packet)

Sauce Ingredients

• ¼ cup of soy sauce
• 2 tsp. siracha
• 2 tsp. garlic powder
• 1 tsp. ground ginger
• 2 tbsp. of chicken broth
• 1 tbsp. of lemon juice
• Salt and pepper to taste
• 1 tbsp. of cornstarch (optional to make sauce thicker)

Directions

1. In a small bowl prepare your sauce by stirring together all the ingredients until it is smooth. Set aside.
2. Begin to cook the noodles according to the package directions. Typically, the noodles need to boil for 2-3 minutes. Then drain the noodles and set aside.
3. Place a large skillet on medium heat and add olive oil. Add the sliced chicken breast to the pan and cook until their internal temperature reaches 165 degrees. Once the chicken is cooked to the appropriate temperature remove it from the pan and set aside. Wipe the pan clean.
4. Add 1 tablespoon of olive oil to the pan again and add onions, broccoli, carrots, and cabbage. Sauté for a few minutes or until the vegetables begin to soften. Pour approximately half of the sauce evenly over the vegetables then cook for a few more minutes. Be sure to stir the vegetables so the sauce coats them evenly.
5. Lastly, add the cooked noodles and cooked chicken back to the pan and pour the remainder of the sauce over it. Stir or toss to combine all the ingredients. Serve immediately and enjoy!