The ultimate guide to prepping: Exactly how many tins of beans and tuna you need to survive for a week – and the condiment you’ll never regret stockpiling. Top cookery writer and mother-of-three SARAH RAINEY shares her full shopping list

From severe storms to cyberattacks and hostile state activity, the nation has been told to prepare for the worst-case scenario.

Households have been advised to stock up on three days’ worth of ‘non-perishable food’ – leading to a run on essentials at supermarkets up and down the country.

Last week, Ocado ran out of Heinz soup, while Iceland reported a 40 per cent spike in sales of tinned goods.

But aside from buying ‘food you’d usually eat’ and items ‘that don’t need refrigeration or cooking’, there’s very little information on the Government’s Be Ready website.

So short of filling your trolley with spam, spaghetti hoops and sachets of Angel Delight, what exactly should you be stocking up on in case of emergency? And is cooking and eating long-life food really as grim as it sounds?

As a food writer and cookbook author who’s learned to love store cupboard ingredients, I can assure you it’s not. There’s nothing like a challenge – inventing recipes that use only tinned products – to force a cook to experiment, and all my foodie friends feel the same.

On the school run this week, it’s been the hot topic of conversation – we’ve shared recipes using canned veg that our children will actually eat (my baked bean bolognese is a winner), while one mum pal has quizzed her grandmother on wartime tips for making food go further. (She swears by dried fruit for pepping up curries, porridge and stews.)

If I’m honest, I’m secretly enjoying prepping. My first cookbook, Three Ingredient Baking, was all about using what you have to make tasty, uncomplicated food, and I’ve been stocking up on essentials to get me through whatever apocalypse might be looming: mostly posh jarred beans, nutty cereal bars and a fair few bottles of Chicken wine.

The good news is there are all sorts of delicious dishes you can conjure up without an oven (not an option in a power cut).

From curries and chillis made from jarred beans, to meat-free bolognese and pasta sauce with tinned fish, to tempting desserts containing instant custard and dried fruit, there’s no limit to the family-friendly meals you can make from store cupboard ingredients alone.

And there’s always the BBQ (or a camping stove) to boil, fry and even roast things on, if you don’t fancy tucking in cold.

The first thing to consider when stockpiling food and drink is how good it is for you, advises nutritionist Kim Pearson. ‘Prioritise nutrient-dense foods that provide protein, fibre and healthy fats, as well as essential micronutrients such as vitamins and minerals,’ she says. ‘Include a combination of animal and plant sources of protein, plenty of vegetables, pulses, nuts and seeds, alongside sources of healthy fats such as oily fish and extra-virgin olive oil.’

She recommends tinned tomatoes, a source of the antioxidant lycopene, which reduces inflammation and lowers the risk of heart disease; tinned pulses, which provide plant protein, fibre, iron and magnesium; and oily fish such as sardines, salmon and mackerel, which are full of brain-boosting omega-3 fatty acids.

It is, however, important to focus on things you and your family will actually eat – and aim for variety.

‘This gives you more flexibility when putting meals together and makes it less likely you’ll tire of what you have available,’ adds Kim.

Nutritionist Lily Soutter recommends choosing foods that are safe to eat immediately, such as pre-cooked rice, couscous and barley, as well as pouches of lentils and chickpeas that are fine to eat cold. ‘Check the labels on food packets for this, and make sure you have a can opener to hand,’ she adds.

Don’t be tempted to buy more than you’re actually likely to need. ‘If you have a small household, be mindful that some long-life foods have to be refrigerated after being opened; therefore, mini-sized options may be best to reduce waste,’ Lily advises.

Focus on products that can be used in several different ways – oats, for example, can be cooked with water to make porridge, used to bulk out homemade bread or desserts, or mixed with long-life milk and set aside to make overnight oats. Choose ingredients that do the job of several: spice blends and mixed herbs are ideal; peanut butter will work in sweet and savoury dishes; and a classic such as Worcestershire sauce – a tiny amount will pack dishes full of flavour.

Where your budget allows, choose high-quality brands such as Mutti tomatoes, Mr Organic soups, Merchant Gourmet pouches for ready-to-eat lentils, chillis and tagines, and Bold Bean Co for beans and chickpeas.

Not only are these longer-lasting and more satisfying than the cheaper alternatives, but they contain better ingredients and fewer preservatives. When mixed with bland basics, such as tinned veg or plain rice, they’ll taste more like the real deal than a store cupboard substitute.

Make sure you check the dates on the tins, jars and packets, however. Some foods don’t last as long as you might think: nuts, due to their high fat content, have a shelf life of just a few months. The same applies to granola and trail mix.

Properly-stored (in sealed bags) white rice and flour will last for decades, whereas the whole-wheat versions expire after six to 12 months – due to an oily layer of fat that goes rancid over time. Dried meat, such as beef jerky, is another misleading ‘long-life’ food as it expires after a year.

So which foods should you stock up on – and which should you avoid? Here’s my ultimate prepping checklist for a family of four.

Grains and nuts 

These should be one of the anchors of your store cupboard; they’re versatile, filling and keep well. ‘They provide fibre and can be used in a number of ways,’ adds Kim. As well as dried packets, buy some pre-cooked pouches of rice in case you can’t access boiling water. For pasta, you’ll need that camping stove.

• Basmati rice 500g
• Cooked rice x 4 pouches
• Penne pasta 1kg
• Porridge oats 1kg
• Mixed nuts 300g
• Seeds, e.g. sunflower or chia 300g

Beans and pulses 

High in protein, these have a long shelf life – in many cases, three to five years longer than the best-before date. They can be eaten cold, straight from the tin.

‘Add them to tinned vegetables, mix them with tinned fish or enjoy them with other ingredients to make a more substantial meal,’ says Kim.

Make cold beans more appetising by stirring in spices (garam masala, paprika and a pinch of cinnamon do the trick) or mashing them up and eating them in a wrap. Or buy brands that are already flavoured: tikka flavour or Mexican spice are my favourites.

• Baked beans x 2 tins
• Chickpeas x 2 jars
• Lentils x 4 pouches
• Kidney beans x 2 tins
• Butter beans x 2 tins

Meat and fish

Tinned fish, especially oily varieties, says Lily, is great for protein and healthy fats, making it a ‘convenient and affordable source of nutrition’. It’s familiar, too – many of us love a tuna sandwich – but tinned meat is a different prospect altogether.

The idea of eating cold spam – as our grandparents famously did in the Second World War – sets the stomach churning. Thankfully, there are better options today – as well as long-life tofu for veggies – which last up to three years unopened.

• Tuna x 4 tins
• Mackerel x 2 tins
• Salmon x 2 tins
• Chicken casserole x 2 tins
• Tinned steak pieces x 2 tins
• Jarred tofu or tempeh x 1 tin

Fruit and veg 

These are essential for providing vitamins and minerals. Opt for products with added flavour, such as tomatoes in herby sauce, as well as jarred and dried fruits rich in vitamin C.

‘Try to choose those without added sugar or too much added salt,’ advises Lily.

Canned potatoes are a great pantry staple, and you could even make an emergency-friendly potato salad by stirring in jarred sandwich spread (lasts up to 18 months) or olive oil and plenty of salt and pepper.

• Chopped tomatoes x 4 tins
• Sweetcorn x 2 tins
• Peas and carrots x 1 tin
• Roasted peppers x 1 jar
• Cooked potatoes x 2 tins
• Vegetable ratatouille x 2 tins
• Vegetable soup x 4 tins
• Fruit in syrup (pears, peaches or mandarin) x 2 tins
• Dried fruit (apricots, apple rings or mango) 500g

Condiments 

Crucial for enhancing the flavour of your meals, they’ll last indefinitely if sealed (though spices will lose their potency over time). Salt is also a useful preserving agent. When it comes to olive oil, choose the bag-in-box variety rather than a bottle, as it lasts up to a year once opened (the bag prevents oxidation).

• Sea salt 250g
• Black pepper 100g
• Stock cubes x 4
• White wine vinegar 500ml
• Worcestershire sauce 150ml
• Garlic powder 14g
• Garam masala 14g
• Smoky paprika 14g
• Ground cinnamon 14g
• Dried mixed herbs 14g
• Olive oil 500ml
• Pesto x 1 jar
• Pickles x 1 jar
• Coconut milk x 1 jar

Bread and baking

With fresh bread off the menu, think of carb-heavy substitutes to bulk out your meals. Baking may seem like a luxury in the midst of a crisis, but most of the ingredients are long-life (or easy to swap out) – and it’s entirely possible to bake basics such as bread, biscuits and pancakes on your BBQ.

• Oatcakes x 2 packets
• Rice cakes x 2 packets
• Crackers x 2 packets
• All-purpose flour 1kg
• Granulated sugar 500g
• Dried egg powder 100g
• Yeast x 6 sachets
• Cocoa powder 100g

Sweet treats

‘Emergency supplies don’t have to be all about tins of beans and vegetables,’ says Kim. ‘I’d also include a few snacks and sweet treats that are enjoyable to eat and provide nutritional benefits.’

Though they wouldn’t be a nutritionist’s choice, my kids and I love a sweet treat – and these ones would keep well and help fend off too many meltdowns. 

• Honey 450g
• Dark chocolate 200g
• Peanut butter x 1 jar
• Jam x 1 jar
• Protein / nut bars x 2 packs
• Custard x 2 tins
• Fruit jelly cubes x 8

Drinks 

The Government recommends storing three litres of drinking water per person per day, which totals 36 litres for a family of four over three days, not counting cooking, washing or cleaning. Pep it up with electrolyte tablets, which are full of multivitamins, and make coffee from bags – not instant – for a cafe-quality hot drink.

• Bottled water x 36 litres
• Electrolyte tablets x 20
• Tea/coffee bags x 40
• Long-life milk x 6 litres

Three delicious recipes for your preppers’ pantry

BAKED BEAN BOLOGNESE

Ingredients:

• 1 tbsp olive oil
• 1 tin of peas and carrots
• 2 pouches of cooked green lentils
• 2 tins of baked beans
• 2 tins of chopped tomatoes
• 1 tsp garlic powder
• 1 tsp mixed herbs
• 1 tsp Worcestershire sauce
• 1 beef or veg stock cube
• Salt and pepper
• 400g dried penne pasta

Method:

1. Heat the olive oil in a large saucepan on your BBQ or camping stove. Drain and finely chop the peas and carrots. Add them to the pan, along with the lentils, and sauté for a couple of minutes.
2. Stir in the beans, chopped tomatoes, garlic powder, mixed herbs, Worcestershire sauce and crumble in the stock cube.
3. Simmer for 15-20 minutes until reduced and bubbling. Taste the bolognese and season if required.
4. Cook the pasta for 10-12 minutes in another pan of boiling water.
5. Once al dente, drain the pasta and serve it topped with the bolognese.

COCONUT CHICKPEA CURRY

Ingredients:

• 1 tbsp olive oil
• 1 tsp garlic powder
• 1 tbsp garam masala
• 1 tbsp peanut butter
• 1 jar of chickpeas
• 2 tins of cooked potatoes
• 1 tin of sweetcorn
• 1 tin of coconut milk
• 1 tin of chopped tomatoes
• 2 pouches of cooked rice

Method:

1. Heat the olive oil in a large saucepan on your BBQ or camping stove.
2. Add the garlic powder, garam masala and peanut butter and cook for 1-2 minutes until sizzling.
3. Tip the chickpeas, including the juice, into the pan and stir well.
4. Drain the potatoes and sweetcorn and add these to the pan, along with the coconut milk and chopped tomatoes.
5. Simmer for 10-15 minutes until fragrant and bubbling. Taste the curry and season – or add more garam masala for a kick – if required.
6. Heat the rice pouches through in a pan of boiling water and serve in bowls, topped with the curry.

QUICK CUPBOARD CRUMBLE

Ingredients:

• 2 tins of fruit in syrup
• 1 tbsp jam
• 1 tsp ground cinnamon
• 2 cups of porridge oats
• ¼ cup of all-purpose flour
• ¼ cup of granulated sugar
• ½ cup of nuts or seeds
• ½ cup of chopped dried fruit
• ¼ cup of olive oil
• Pinch of salt
• 1 tin of custard (optional)

Method:

1. Start by stewing the fruit. Tip both tins, plus syrup, into a saucepan on your BBQ or camping stove and stir in the jam and cinnamon.
2. Heat slowly, stirring well, until the fruit starts to break down (pears or peaches will take 10-15 minutes; berries will be much quicker).
3. Tip into the base of a large dish and set aside.
4. Mix the oats, flour, sugar, nuts or seeds, dried fruit, olive oil and salt together in a bowl.
5. Transfer the mixture to a large frying pan on your BBQ or camping stove and cook for 5-10 minutes over a medium heat until turning golden.
6. Spread the crumble topping over the stewed fruit and serve hot, with tinned custard (heated by immersing the tin in a pan of warm water) if you want.

How to Cheat at Baking: 70 Quick & Easy Recipes for Busy Bakers, by Sarah Rainey (£18.99, Michael O’Mara), is out now. 

READ MORE: The SEVEN foods everyone should have in their freezer