20 Cheap, nutritious foods with a long shelf life for your survival stockpile

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(Natural News) It can be difficult to come up with items that you need for your survival stockpile, but you should focus on ingredients that are affordable, versatile and have a long shelf life. This ensures that when SHTF, your items won’t go bad before you have a chance to use them.

In a recent episode of their program “Under the Median: Living with Joy and Abundance on a Shoestring Budget,” Larry and Hope Ware talked about 20 affordable pantry staples that you should buy before SHTF.

These 20 items for your emergency pantry will last for a long time.

Canned olives

Canned olives are a great source of healthy fat. Since canned olives are brined, they should last for at least one year on the shelf.

You only need several olives to add flavor to various dishes like pasta or stews.

Dried fruit

Dried fruit has a very concentrated flavor and a lot of dietary fiber, which makes it good for your health and digestion.

However, dried fruit has a very high glycemic index. This means that while it’s full of fiber, dried fruit also contains a lot of sugar. Consume it moderately to avoid any adverse effects.

Dried fruit should last six to 12 months on your pantry shelf. But if it smells or looks strange or has any mold, don’t eat it.

Chia seeds

Chia seeds are also full of dietary fiber and can help lower blood pressure.

Chia seeds contain mucilaginous fiber, which you can see after adding water. When you eat chia seeds, the mucilage goes through your system and coats your intestinal tract to help keep your bowels regular. (Related: Healthy prepping: 10 Affordable and nutritious foods that have a long shelf-life.)


Hard liquor

Hard liquor isn’t just for drinking; it never expires so you can keep it on your shelf forever.

Note that 80 proof or higher alcohol can be used to disinfect wounds, relieve pain caused by a sunburn, relieve bug bites or bee stings, repel insects and cure a toothache.

Alcohol can also be used to make tinctures with medicinal herbs.

Soy sauce

Soy sauce has a high salt content so it will last for about two to three years on your pantry shelves once you open it. Use soy sauce to season rice dishes or stir-fries.

Yellow/American mustard and English mustard

Use mustard as a condiment when making sandwiches or while cooking.

Mustard isn’t just for hot dogs. You can use mustard for butter toast, chicken, eggs, fish, mashed potatoes, mussels, pasta, roasts, German dumplings or noodles and vinaigrette.


Popcorn is a healthy snack, and it’s cheap and filling.


Use sugar to make desserts, beverages, or as a topping for oatmeal.

Instant coffee

While coffee beans taste better, instant coffee will last much longer. Instant coffee will last for about 25 years in your pantry.

Corn starch

Like baking soda, corn starch has many uses. You can cook with it or use it for medicinal purposes.

Corn starch can be used as an egg alternative, or you can use it to take the sting out of bug bites.

Bouillon cubes

Bouillon cubes are a versatile ingredient, but you should use them moderately because they are high in salt. Use bouillon cubes to add some flavor to soups and stews.

Cocoa powder

Stock up on raw cocoa powder if you love chocolate.

Cocoa powder can be used for different things, including chocolate zucchini bread, cupcakes, dessert smoothies, homemade hot cocoa, oatmeal and pancakes.

Potato flakes

Potato flakes will last from 12 to 18 months in your pantry. Potato flakes might not sound too appetizing, but you can use them to make mashed potatoes when SHTF. Serve mashed potatoes with gravy, or use it to make a twice-baked potato casserole.

Alternatively, you can use mashed potatoes to make savory fried potato patties. Potato flakes can also be used as a natural thickener for gravies, sauces or soups.

Powdered peanut butter

Nuts and nut butters are a nutrient-rich pantry staple, but because of their high oil content, they will tend to spoil more quickly in your pantry.

You can get around that by stocking up on powdered peanut butter. Just add water to powdered peanut butter, which should last for about 15 years.

Rolled oats

Unopened rolled oats should last up to two years in your pantry. Traditional rolled oats and steel-cut oats have a similar shelf life of about two years.

Tomato paste

Unopened cans or jars of tomato paste will last up to two years. Once opened, they will last for only seven to 10 days in the refrigerator.


Stock up on various medicinal teas before SHTF like orange pekoe tea or green tea.

Dried pasta

Dried pasta will last up to three years in your stockpile. Use it to make different kinds of pasta dishes like spaghetti or lasagna.


Quinoa is a vegan source of complete protein. It will last for at least two to three years on the shelves of your pantry.

Before SHTF, make an inventory and restock your shelves with long-lasting staples like chia seeds, canned olives, dried pasta and quinoa.

Watch the full video below of “Under the Median: Living with Joy and Abundance on a Shoestring Budget” with Larry and Hope Ware to learn more about these 20 pantry staples.

This video is from the Alex Hammer channel on Brighteon.com.

More related stories:

Food supply tips: 11 Must-have items for your pantry.

Prepping food supply tips: How to eat healthy on a budget.

Survival skills: Learn how to cook from scratch so you can feed your family when SHTF.

Prepping basics: 8 Types of foods to keep in your survival pantry.

Food supply 101: How to store rice properly.

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