Contributed by Angela Cleveland

Last week, we looked at how to find and prepare quick simple recipes. There are other tricks that will help us to provide our families with nutritious meals even with our busy schedules. This week, we are going to look at stocking our pantry. Having the basics in our pantry that will supplement the fresh produce in our refrigerators will help us to design a well balanced meal even on the busiest of nights.

Beans:

Beans are a wonderful staple to have in your pantry. They are a regular ingredient in many recipes and come in a variety of shapes and flavours to satisfy even the fussiest critic. They can be bought dried or canned. If you are buying dried beans, be aware of the extra time required to rehydrate them. Plan ahead – begin rehydrating the night before. If you are buying canned beans, try to avoid ones with additives and preservatives. Generally speaking, the fewer the ingredients on the label, the better. Examples: chickpeas (garbanzo beans), black, pinto, kidney, refried, and cannelli.

Grains:

Grains are another great addition to any well stocked pantry. Grains can be bought in bulk and stored in air tight containers for up to 3 months (refrigerate for a longer shelf life). The benefits of whole grains include fiber, vitamins, minerals, phytochemicals, and protein. Examples: rice (brown, arborio, basmati, and wild grain), bulgur, quinoa, and barley.

Pasta and Noodles:

These days, we are able to choose from a wide variety of pasta types. While the traditional types are still available, we can now choose from a variety of vegetable-flavoured pastas, as well as corn, soy, rice (including brown), and egg. Deciding what type of noodle to buy is a matter of personal choice – the key is to experiment! There are also a wide variety of shapes and sizes that we can choose to add to our meals.

Tomato Products:

Whether you buy tomato products in the store or can your own during the season, tomatoes can be a lifesaver for most quick recipes. They cannot only add flavour to your meals, but also colour and vitamins as well! Tomato products come in a variety of types: diced, stewed, paste, and even spiced. As with most canned products, be aware of any additives or preservatives that may have been added during the canning process.

Herbs and Spices:

Herbs and spices can generally be found in most kitchens already. When purchasing dried spices and herbs, only buy enough to last you a few months. Keep them in a dry place and in an air tight container to ensure their freshness. Of course, fresh herbs and freshly ground spices are ideal, but not always practical. The right spice or herb can make or break a meal – try to not substitute too much! Examples: salt-free herb mix, cinnamon, salt, pepper, oregano, basil, thyme, sage, curry, garlic, and ginger.

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