Neal Barnard, MD | Pantry Staples - Healthy Foods to Stock Up On Now

Hello everyone, I'm Dr. Neal Barnard, this is an unprecedented time and when you go to the grocery stores, people are running around filling their carts hoarding all kinds of things and let me tell you something: you are hoarding wrong, you are buying un

healthy

foods

, let me show you some

foods

. that you should

stock

up on, okay the first one is a no-brainer and it's old fashioned oats, because it's

healthy

, lowers cholesterol, lasts forever and is filling, but I know what you're thinking, wait a minute, maybe for some people A little oatmeal with a little cinnamon, raisins and cranberries is good, but every time I make it I follow the instructions and it turns out like stones.

Which is the answer? Let me give you a quick one-minute cooking tip on how to make the perfect oatmeal. I actually want to eat it first if you want the oats to be crispy, do what it says on the package, boil the water and then pour in the oats, that seals the oats and keeps them a little crunchy, but let's say you like a good bowl of creamy oats what you should do instead is put the water and oats in the pan first do not heat then turn it on and there are already fields in the water when it heats up it will be rich and creamy very simple and of course you can cover it With whatever you want, strawberries, blueberries, almond slices.

In fact, I saw some people put bacon in their oatmeal, sorry, several points down, don't do that, okay, next thing we say is that every morning you have your cold cereal with cow's milk, get rid of the cow. Instead of milk, buy some soy, almond, hemp or oat milk, there are a million of them today and they last almost forever in their boxes, they taste great and are healthy for you, rice Number three, rice lasts a long time. extremely nutritious and white rice gets extra points for brown rice, but I know what you're thinking now that you're saying wait a minute.

I once made brown rice and it came out like wet newspapers. Here's why brown rice still has fiber. and that layer of fiber absorbs a little bit of water and can make it a little mushy, so are we going to get it right? I'm going to spend a few hundred dollars and get a very expensive rice cooker. Maybe I have another tip for you, this is what you should do, here's how to make perfect brown rice number one, take about a cup of rice, this can be brown rice in a saucepan, a cup of rice in the saucepan and now rinse it, run it under the tap, wet everything and then drain the extra water and now We just have some wet rice left in a pan, put it on the stove, turn the heat up to high and stir it to dry it out.

This will take maybe two minutes, no more. We're not going to popcorn, we're just toasting it a little. a little bit until it's all nice and dry, crackling just a hair, at that point we'll fill it with more water, you know, when you cook rice, the instructions on the package say one part rice, two parts water, don't do that, even at the risk that your roommate will rush in and say: don't do it this way. Here's what you should do: three parts water or more to one part rice. What you're doing is cooking it like you would pasta and then when it's done just drain the extra water for what, about forty minutes, okay, so rinse it, stir it, pat it dry, toast it a little bit and then cook it for 40 minutes with extra water, drain the extra water, the best rice you have ever had.

Now it will work with brown rice. rice where it's great, this will also work with white rice to some extent, but it's better with brown rice and bonus points if it's short grain instead of long grain, it has a bit of a nutty texture or flavor, long grain too okay, then beans If you're someone who always eats canned beans, that's great, they last a long time, but how about cooking them from scratch? I know what you're thinking. I also thought this takes forever. Who has time? Well, I realized. If you are soaking the beans, they soak themselves, you put them in water and you can do something else and while you cook, they cook too.

They do not require close supervision. Let me show you how to cook beans from scratch, step 1. take about a cup of beans, rinse them, the instructions always say that because they say there may be a little stone or stick in there and I must tell you I never found one but anyway the I rinse it anyway and you should too and then we soak them overnight, put it in a big pot and more than cover the beans with water and add a little bit of salt, maybe about a tablespoon of salt, because otherwise, Without that salt, sometimes beans can have that outer layer. a little chewy the next day and somehow the salt seems to stop, the theory is that it stops the calcium from getting from the water into the beans, who knows, but add a little salt, you'll be glad you did, then tomorrow morning what will you do tomorrow. is to drain that water just the soaking water and rinse it again and now fill it with fresh water and boil it for about an hour, maybe a little more, but no more, they don't have to boil for long. and then you have great beans, what do I do with them?

My favorite thing in the world, getting an immersion blender, you know? These things cost very little, maybe $20, $30, $40, and you put it in your pot of these. and you go and puree the beans until you get this beautiful creamy texture and now, best of all, take those little jars with the red lids, you know, the ones with them, divide them up and you can freeze them, put one portion in another portion in another . and they last for weeks and weeks and weeks now, when you're ready to eat them for lunch, you just take your little container, run it under hot water under the tap and out comes this little brick of frozen beans, you put it in a bowl.

You can microwave it for a couple of minutes and you'll get fabulous beans to make it even more fabulous. How about you top it with some pico de gallo? You know what I'm talking about, chop up some tomatoes, some onions, some cilantro, if you want. you are a cilantro lover a little lime juice a little jalapenos put it on top delicious that's cooking that's the secret by the way while you think about beans don't just stick with black or pinto beans you can but why don't you explore, there are a million of types of beans in the bulk aisle in the can aisle in those little bags if they're all piled up on the shelf and don't overlook the basic one, the chickpeas, the chickpeas turn into hummus and you can get hummus. in the store, but you know what happens if you make your own, it's so cheap, so quick and now you control the flavor, the oil content, everything and it's super easy to make.

This is what you get: a food processor if you don't have one they sell maybe with 50 dollars you can buy a perfectly useful one and I have a recipe for you that I will give you just put in the chickpeas maybe a clove of garlic a little bit of tahini not much just a little bit for flavor a little parsley a little onion a little water black pepper a little salt put it in your food processor add a little more water to make it nice and creamy you'll notice I didn't add much oil or frankly no oil at all, there's a little bit of fat in the tahini and that's it, but you'll find that if you add enough water it's creamy and flavorful without all that extra fat, so I have fun with it.

What you will discover is that the store has every type of beans and other legumes you could want. For testing, okay, so let's review what's on my list so far. Oatmeal. It's enough. I eat my cereal cold with non-dairy milk and there are plenty of them out there. Brown rice is excellent. Other types of rice are fine too. Dried or canned beans and they have salsa and other condiments for fun, that's fine, but there are many more, did I forget the most obvious one? vegetables, vegetables are the healthiest things there are and you can freeze them, they are not expensive, you know, those little bricks of frozen vegetables that they sell in the store cost almost a few cents oh wait, you have a phobia of broccoli well, the solution is not years of psychoanalysis to try to figure out where that phobia came from the answer is flavorings go to the store there is a product if you have never seen this it will change your life it is called rest Liquid amino acids taste like soy sauce just drizzle them over kale, spinach, broccoli and just come to life or try some rice vinegar or even a squeeze of lemon juice for Reese's.

I can't explain the bitter taste of the vegetable. It is combined with the bitter taste of vinegar or lemon juice and they combine to make it almost sweet. This will work with any green vegetable and if you have a vegetable phobic child at home, they will love it. I mentioned seasoned rice vinegar but there are a million more to try balsamic there are a million check it out let's use the T word tofu is the only food people have a phobia of until they try it done the right way and then they can't getting enough of it it's delicious it's high protein but no cholesterol or fat and when you buy tofu look at the date it lasts a long time in the fridge and there are so many ways to prepare it you can stir it up and right next to the tofu in the store there's some It's called tempeh, that might be a new word for you, but check it out, it's also soy, but it's fermented and can be sliced ​​and tastes a lot like bacon when stir-fried, a very tasty dish.

Well, back to the tofu. There are many ways to prepare it. Some people just put it in a non-stick pan. They stir it with a little turmeric to make it yellow. A little soy sauce, maybe a little miso, other spices, herbs, sometimes delicious vegetables. Now let me share with you a trick that I found, take your block of tofu, cut it into slices, throw it in a non-stick pan. Brown it on both sides, it only takes a couple of minutes and now put it on a plate and add a little ginger, a little nutritional yeast and a little soy sauce, delicious.

It is a kind of protein-rich breakfast starter without cholesterol and below. I have a recipe that I'm going to share with you because of the way we were talking about cooking, we're going to put it in a non-stick pan. get nonstick pans online, you can get them in culinary stores and the best nonstick pans have a nonstick surface and right underneath is stainless steel. I'm shy about the ones with aluminum as a top layer because aluminum is linked in some studies to The risk of Alzheimer's is that it's stainless steel underneath the nonstick surface. A couple more tips use a very, very soft sponge when cleaning your kitchen utensils.

If you are rough with it, you will start to peel the coat and it won't last long. don't throw oil if you keep it clean, this will surprise you, it will be perfectly fine, it will last much longer without the oil, ok how about a veggie burger? They have been around forever and there are more brands than ever. I'll see you at the store. You can store them in your freezer. They last a long time. What's on my list? I started with oatmeal and if I have cold cereal, I will top it with non-dairy milk, brown rice beans. sauce and other condiments fresh frozen canned vegetables are all fine Bragg's amino acids vinegars tofu or tempeh let me say one more word about nutritional yeast Nutritional leasing is on our list because it has a fat-free cheesy flavor, you will often find it in the supplement aisle or the bulk aisle in the store and you have to fight the bodybuilders or those who get it because it is high protein low fat nutritional yeast, by the way, it is not baker's or brewer's yeast, these are nutritional yeasts bitter delicious bright yellow cheese flavor, so this is an unprecedented time when we are at home and we could be eating all kinds of unhealthy things and when this current situation is over, we will regret it more than when we started, how about this, let's do this? a time to

stock

up on healthy foods and in the meantime be as healthy as possible thank you very much