Stocking your kitchen

Just when you think you have no ingredients – or the time – to make a home-cooked meal, think again. By stocking your pantry, refrigerator and freezer with some basics, you can quickly pull together a heart-healthy meal in less than 30 minutes.

The following is a basic list of useful food items to have on hand. The list also includes staples for the Aboriginal, Caribbean, Chinese and Indian diet. These basics will serve you well for many of the recipes in the Heart and Stroke Foundation’s collection.

Pantry

  • Baking Ingredients
    • Baking powder
    • Baking soda
    • Bran (oat and wheat)
    • Cornstarch
    • Dried fruit – raisins, cranberries, pears, figs, apples
    • Flour (all purpose, whole wheat)
    • Maple syrup
    • Multigrain cereals (add to bread or muffins)
    • Rolled oats
    • Skim milk powder
    • Sugar (white, brown)
    • Unsalted nuts (almonds, peanuts, walnuts)
    • Vanilla
  • Bottles and jars
    • Pasta sauce
    • Applesauce (no sugar added)
    • Jam, jelly, fruit purees
    • Mustard (regular, Dijon, grainy)
    • Salsa
  • Vegetable oils (canola, olive, corn, flaxseed, peanut, soybean, sunflower)
  • Canned foods
    • Fruit (peaches, pears, pineapple) (no sugar added in juice or syrup)
    • Tuna, salmon, sardines, herring
    • Vegetables (beets, corn, tomatoes, mushrooms, carrots, peas)
    • Vegetable soups (tomato, mushroom) (choose for low-fat and low-sodium versions)
    • Tomato paste
  • Grain products
    • Bread crumbs (choose whole wheat – they actually stay fresher and longer in the freezer, and do not get frozen)
    • Pasta (elbow macaroni, spaghetti, lasagna, egg noodles)
    • Rice (white, brown, basmati, jasmine, wild) or other whole grains (barley, bulgar/cracked wheat, couscous, millet, quinoa)
    • Pasta and noodles (especially whole grain)
  • Legumes
    • Dried beans (black, chickpea, kidney, navy, white)
    • Split peas (yellow, green)
    • Lentils (brown, red)
    • Peanut butter or nut and seed butters
  • Seasonings
    • Powdered broth or bouillon cubes (vegetable, chicken, beef – choose low sodium)
    • Dry mustard
    • Garlic powder
    • Herbs (basil, oregano, thyme, tarragon)
    • Ketchup
    • Pepper
    • Salt
    • Soy sauce (choose low-sodium)
    • Spices (pepper, paprika, cayenne, cinnamon, chili powder, cumin, curry)
    • Vinegar (wine, red wine, balsamic, rice)
  • Root vegetables (store in cool, dark area)
    • Beets
    • Garlic
    • Potatoes
    • Onions
    • Sweet potatoes

Refrigerator

  • Carrots
  • Dark green vegetables such as broccoli, romaine lettuce, and spinach
  • Eggs
  • Fresh fruit such as apples, oranges, grapefruit
  • Milk or fortified soy beverage (choose lower fat versions)
  • Non-hydrogenated margarine
  • Whole-grain bread
  • Tofu and tempeh

Freezer

  • Frozen fruits and berries
  • Frozen 100% fruit juice concentrate
  • Frozen vegetables (peas, corn, broccoli, red pepper)
  • Frozen low-sodium, low-fat entrees
  • Meats, chicken, fish
  • Breads, tortillas, pitas, bagels (choose whole wheat)

Some rules to follow:

  • Canned beans – rinse the beans before use to rid of excess salt
  • Frozen vegetables and fruits – these options are just as nutritious as fresh because they are flash-frozen as soon as they are harvested. Do not overcook as nutrients may be lost
  • Expiry dates – look for best-before dates on packages, bottles and jars
  • When freezing foods, especially leftovers, mark down the date of freezing on the container

Aboriginal pantry

  • Bannock, leafy vegetables and wild plants, traditional meats and wild game, wild berries (fresh or frozen), wild rice

Caribbean pantry

  • Ackee, all spice, annatto seeds, calabaza, callaloo, cassava, channa (chickpeas), coconut milk (preferably low fat), curry powder, fresh ginger, guava, jerk sauce, mango, papaya, pigeon peas, plantain, scotch bonnet peppers, sweet potato or yam, tamarind, thyme (fresh or dried)

Chinese pantry

  • Bok choy, chili paste or sauce, dried chili peppers, dried Chinese mushrooms, fermented black bean paste, five-spice powder, fresh ginger, hoisin sauce, oyster sauce, plum sauce, sesame oil, soy sauce (low sodium), vinegar (rice, black)

Indian pantry

  • Cardamom pods, channa (chickpeas), chutney and pickles, Cilantro, cinnamon sticks, coconut, curry leaves, cumin seeds, curry powder, dahl (split lentils), fenugreek, garam masala, ginger, jaggery, mango, mint, mustard seeds, pappadam, pappya, tamarind, yogurt
Try these quick-meal ideas using foods from your well-stocked kitchen

Bean bow-tie pasta
Noodles + bottle of pasta sauce + can of rinsed black beans + oregano

Cheese tortillas
Shredded cheese + corn + salsa + canned beans

Tuna casserole
Brown rice + can of tuna + can of low-sodium mushroom soup + milk + tarragon, garlic, other spices to taste

Vegetable stir-fry
Frozen mixed vegetables + vegetable bouillon + chow mein noodles + low-sodium soy sauce

Vegetable omelet
Fresh or frozen vegetables + eggs + garlic powder + tarragon

Hardy minestrone soup
Water + bouillon + frozen vegetables + can of rinsed navy & kidney beans + small shaped pasta + oregano, basil, garlic powder

Salmon patties
Canned salmon + bread crumbs or oatmeal + eggs + spices

Pancakes
Whole-wheat flour + baking soda & powder + eggs + milk + frozen berries + maple syrup

Muffins
Whole-wheat flour + baking soda & powder + eggs + applesauce + raisins

For more recipe ideas, go to our recipe file.

Posted September 2007.