Top 5 Grid-Down Foods Diabetics Can Rely On

 

While planning my long-term food storage, I have to keep in mind the special needs of my family.  In fact, this has been heavy on my mind. As we're fast approaching the 5 -year anniversary of the Great Texas Freeze, AND 3-year tornado anniversary --- I need to annually remind myself to never go slack on preparedness. 

Out here in Texas, we have to be self-reliant. When storms roll in, the power goes out, or supply chains dry up, what’s in our pantry matters—especially when managing diabetes.

A grid-down situation doesn’t mean giving up good blood sugar control. With a little Texas-style common sense and the right shelf-stable foods, diabetics can stay steady, fueled, and safer when the lights go out.

These are the top five diabetic-friendly foods for a grid-down emergency, picked for:

• Steady blood sugar impact

• Long shelf life

• Minimal cooking or fuel

• Real nutrition that sticks to your ribs

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1. Canned Proteins (Plain, No Sugar)

When things go sideways, protein is your best friend. It helps keep blood sugar from jumping around and keeps hunger in check when meals are simple.

Texas pantry staples that work:

• Canned tuna or salmon

• Canned chicken or turkey

• Sardines packed in olive oil

• Low-sodium or lite canned meats

Why this matters:

• Very low carbs

• Ready to eat—no stove needed

• Shelf life of 2–5 years

Tip: Skip anything with sauces, glazes, or sweet marinades.

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2. Dried Beans and Lentils (Stored Right)

Beans have fed families through hard times for generations. For diabetics, the key is fiber—it slows digestion and helps prevent sharp blood sugar spikes when portions are sensible.

Best choices:

• Lentils (fastest to cook)

• Black beans

• Pinto beans

• Chickpeas

Why they earn a spot:

• High fiber and plant protein

• Filling and affordable

• Easy to stretch meals

Shelf life: 5–10+ years when stored in mylar with oxygen absorbers

Fuel-saving tip: Soak overnight or pressure cook to save propane or firewood.

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3. Nuts and Unsweetened Nut Butters

Nuts are quiet heroes in a grid-down pantry. They pack calories, fat, and protein without sending blood sugar through the roof.

Best options:

• Almonds

• Walnuts

• Pecans

• Natural peanut butter (peanuts and salt only)

Why they work:

• No refrigeration

• Easy to portion

• Great for quick energy between meals

Shelf life:

• Whole nuts: 1–2 years

• Nut butters: up to 2 years

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4. Shelf-Stable Fats (Don’t Skip These)

In a long emergency, fat keeps your energy up without raising blood sugar. It’s one of the most overlooked—but most important—foods for diabetics.

Good Fats:

• Olive oil

• Coconut oil

• Ghee (clarified butter)

• Beef tallow or lard

Why they belong in your pantry:

• Zero carbs

• Extremely calorie-dense

• Helps prevent unwanted weight loss

Shelf life: 1–5 years when stored cool and dark

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5. Low-Carb Canned or Dehydrated Vegetables

Even in tough times, your body needs fiber and minerals. Low-carb vegetables help round out meals without throwing blood sugar off balance.

Best options:

• Green beans

• Spinach

• Collard greens

• Cabbage

• Sauerkraut (no sugar added)

Why they work:

• Low glycemic impact

• Shelf-stable

• Adds bulk and nutrition

Shelf life:

• Canned vegetables: 2–5 years

• Dehydrated vegetables: 10+ years

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Foods Diabetics Should Avoid in a Grid-Down

Some classic “emergency foods” can cause fast blood sugar spikes—especially dangerous when supplies and medications are limited.

Avoid or strictly limit:

• White rice

• Pasta

• Sugary canned fruit

• Crackers and breads

• Sugar, honey, and syrups

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Smart Grid-Down Tips for Diabetics

• Store extra glucose testing supplies and batteries

• Keep electrolytes without added sugar

• Rotate pantry food every 6–12 months

• Test these foods now—don’t wait for an emergency

Preparation is peace of mind! 

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To Recap

STORE extra proteins, beans, nuts, fats, and canned vegetables. 

Final Thoughts

A grid-down emergency doesn’t mean diabetics have to live on unsafe, high-carb survival foods. With smart planning and a well-stocked pantry, you can stay steady, fed, and resilient—even when the grid goes dark.

This article is for educational purposes only and is not medical advice. Always consult your healthcare provider when planning for emergencies.

Better Than Chick‑fil‑A at Home: The Chicken Nugget Hack That Saves Big Money

 

Craving Chick‑fil‑A? (Yes, Even on Sundays)

I love going to Chick-filet-A, but eating out has become way too expensive! Thankfully, I have recently discovered a way to enjoy my own nuggets from the comfort of home! 

The secret weapon is Just Bare Lightly Breaded Chicken Breast Nuggets.

You can grab them at:

• Sam’s Club (where I mainly get mine)

• Walmart

• Randall’s

• Target

These nuggets have earned a cult following for a reason:

• Real chicken breast (they're precooked too) 

• Light, peppery breading

• No weird aftertaste

• Perfect bite‑size pieces

Cook them right and you’ll do a double take.

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Beef Tallow

I personally fry with beef tallow. It is a bit pricey up front, but it is a game changer for my family (and healthier.)  

This is what gives that deep, rich taste you associate with restaurant nuggets and fries. 

Why beef tallow works:

• Crisps better

• Higher smoke point

• Rich, clean flavor

• No greasy heaviness

Once you fry in tallow, it’s hard to go back.

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Waffle Fries Are Non‑Negotiable

Straight fries won’t cut it. If we’re doing this like Chick-fil-A

Frozen waffle fries are easy to find at most grocery stores (I buy the cheapest I can find.)  Fry them in the same beef tallow, salt them hot, and you’ll get that crispy‑outside, fluffy‑inside bite every time.

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Don’t Overthink the Sauce

Good news—you don’t have to.

You can buy official Chick‑fil‑A sauces: Yippee! (I personally buy mine in 2-pack from Sams Club) or you can find them at:

• grocery stores

• Online through Amazon 

Same bottles. Same flavor. Zero guesswork.

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What It Costs: Restaurant vs Home

Chick‑fil‑A Meal

• 12‑count nuggets: $8.50–$9.50

• Large waffle fries: ~$3.00

Total: $11.50–$12.50 per person (before tax)

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Homemade Version

Just Bare Nuggets (4 lb bag)

• $16–$18

• 8–9 servings

• ~$2.00–$2.25 per serving

Waffle Fries

• ~$4–$5 per bag

• ~$1.00–$1.25 per serving

Beef Tallow

• $10–$15 upfront  (I save money by getting the larger 4 pound tub) 

• Reusable many times

• ~$0.50–$0.75 per meal

Sauce

• ~$0.25 per meal

Total Cost at Home

👉 About $4–$4.50 per serving

That’s a savings of $7–$8 every single meal.

Feed a family of four and you’ve just saved around $30.

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And Yes… You Can Eat This on Sunday

No closed drive‑thru.

No disappointment.

No settling.

Just hot nuggets, crispy waffle fries, and sauce—whenever you want them.

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How to Cook It (No Fuss)

1. Heat beef tallow to 350°F

2. Fry nuggets 3–4 minutes until golden

3. Fry waffle fries until crisp

4. Salt immediately

5. Serve with sauce

That’s it.

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Final Thoughts

If you love Chick‑fil‑A but not the prices—or the Sunday wait—this little shortcut might just become a regular at your table.

I'm including links to these products, as you can easily shop online without leaving the comfort of your own home. As an Amazon Affiliate, I get a small commission, without any cost to you. 

CHICKEN

WAFFLE FRIES 

SAUCE 

BEEF TALLOW

FRYER I USE 

The Greatest Great Depression Recipe of ALL TIME

 

Great Depression potato soup recipe – frugal historic comfort food

The single most iconic “Great Depression recipe of all time”—the one historians, cooks, and grandparents all seem to agree on—is:

🥔 Depression-Era Potato Soup

It shows up in nearly every Depression household record because it was:

• Extremely cheap

• Filling

• Made from pantry staples

• Flexible when ingredients were missing

This soup fed families for pennies and could stretch for days.

#1 Great Depression Recipe of All Time 

During the Great Depression, families didn’t cook for pleasure—they cooked to survive.

Ingredients were scarce, money was tight, and meals had to stretch far. Out of that hardship came one recipe that appeared in kitchens across America more than any other:

Potato Soup.

Not the creamy restaurant version we know today—but a humble, filling bowl made with whatever a family had on hand. It fed children, farmhands, and city workers alike, often for days at a time.

Today, we can modernize it just enough to make it comforting—without losing its roots.

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Why Potato Soup Was the Ultimate Depression Meal

Potatoes were:

• Cheap and filling

• Easy to grow or store

• Available even when shelves were bare

Most families already had salt, water, and a pot. Anything beyond that was considered a luxury.

This soup:

• Required no meat

• Could be thickened without flour

• Was endlessly adaptable

It wasn’t fancy—but it worked.

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Modernized Depression-Era Potato Soup 

This version stays true to history while improving flavor and texture using still-frugal ingredients.

Ingredients

• 4 large russet potatoes, peeled and diced

• 1 small yellow onion, finely chopped

• 3 cups water (or broth, if available)

• 1 cup milk (whole or 2%)

• 1 tablespoon butter or bacon grease

• ¾ teaspoon salt (adjust to taste)

• ¼ teaspoon black pepper

Optional additions (only if budget allowed):

• 1 clove garlic, minced

• A pinch of dried thyme

• A small handful of corn or cabbage

During the Depression, families added ingredients only when they had them—never as a requirement.

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Instructions

1. Add potatoes, onion, and water to a large pot.

2. Bring to a boil, then reduce heat and simmer 15–20 minutes until potatoes are very soft.

3. Mash about half the potatoes directly in the pot to thicken the soup naturally.

4. Stir in milk and butter (or bacon grease).

5. Season with salt and pepper.

6. Simmer another 5 minutes, stirring gently. Serve hot.

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How Families Stretched This Soup for Days

Depression-era cooks rarely made a meal just once.

• Day 1: Fresh potato soup

• Day 2: Add water and leftover vegetables

• Day 3: Serve over bread or cornbread

Leftovers were never wasted.

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What Makes This Recipe Relevant Today

This isn’t just history—it’s practical knowledge.

In times of:

• Inflation

• Power outages

• Tight grocery budgets

• Emergency preparedness

This soup still works.

It’s why Depression-era recipes are making a quiet comeback in modern homesteading kitchens.

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Serving Suggestions 

• Serve with homemade cornbread

• Add a sprinkle of green onions if available

• Pair with sourdough toast for a filling meal

None of these were required—but many families dreamed of them.

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Final Thoughts

This potato soup isn’t just a recipe.

It’s a reminder that:

• Simple food can sustain you

• Resourcefulness matters

• Comfort doesn’t require excess

Sometimes, the most humble meals carry the greatest stories.

Sometimes, the best meals are the simplest!