How to stock your kitchen
A well-stocked and organized pantry helps ensure you have what you need on-hand to whip up a healthy meal anytime—without having to leave the comfort of your home. Keep these tips in mind while you’re shopping and putting groceries away to be a prep pro!
Pantry perfection
Organize your pantry or cupboard in sections:
Baking ingredients: flour, baking powder, baking soda
Oils & vinegar
Herb & Spice blends
Canned goods: beans, lentils, fish, tomatoes
Dry goods; pasta, rice, quinoa
TIP: Put veggies like onions and potatoes in bins and store in a cool, well-ventilated place
Stock your freezer
On #MealPrepSunday, make big batches and then lay soups, broths, and chili flat in resealable bags. Always keep frozen veggies and fruit in your freezer, along with your favourite protein.
TIP: Freeze leftovers in family-or-individual-sized containers for a quick “heat-and-eat meal” for the nights when you’re too busy to cook
Find it fast in your fridge
Divide your fridge into sections:
Dairy/eggs, condiments (in the side door)
Veggies/fruit, meat/fish/poultry on a tray or plate to avoid leaks
Beverages
TIP: Keep prepped veggies and fruit near the front for quick access
Shop wisely
The foods you choose to fuel your body directly impact your health. Whether you’re shopping online or stocking up on groceries to avoid the grocery line, here are some kitchen staples that will keep you going:
Greek yogurt | Buy: 2%, plain, non-sweetened | Why: Fat-free can mean added sugar, and flavoured yogurts can greatly increase your sugar intake
Canned tomatoes | Buy: Low sodium | Why: We want to live well and feel great. For some people, too much sodium can make them retain water.
Olive oil | Buy: Cold-pressed extra virgin olive oil—this is the healthiest because it comes from the first pressing and no chemicals were used in extraction | Why: Light olive oils do not mean light in calories, often, it means light in flavour.
Canned beans | Hack: Rinse your beans before use and reduce sodium by almost 30%
Pasta | Buy: Look for the first words to be “whole grain” on the ingredient list | Why: You want to avoid overly processed refined grains
Nuts & seeds | Buy: Natural, unsalted | Why: Sometimes nuts and seeds are coated with partially hydrogenated oil and added salt
Canned tuna & salmon | Buy: Packed in water, low sodium | Why: It will have less sodium and added fat
Crackers | Buy: Look for “whole grain” to be the first words on the ingredient list. They should have at least 3 g of fibre per serving and be low in sodium Why: Crackers can be overly processed and made with refined grains | Hack: Make your own healthy crackers with Everything Bagel Crackers.
Finally, remember to keep the following tips in mind:
Buy real food. Use wholesome ingredients.
Avoid shopping when you’re hungry (in-store or online).
Always have a list and stick to it.
And, try these recipes:
CHA CHA CHILI MAC & CHEESE
TACO SPICED QUINOA
STEAMER BERRY GOOD OATMEAL
Be well!