Great Food Fast Pantry List*
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Having a good supply of simple, nutritious foods in your cupboards, fridge and freezer ensures that you'll have everything you need to make meals in a hurry. The following list includes some of the key ingredients you need to make a variety of nutritious meals. Stock up on these basics to get a head start on your meal-making. In the CupboardBeans and lentils, canned: baked beans in tomato sauce, black beans, kidney beans, chick peas, white pea or navy beans, lentilsBread: whole grain breads, rolls, pita bread, bagels, biscuit baking mix, crackers Cereals: bran, whole grain, quick rolled oats Condiments and flavourings: mustard, ketchup, vinegar, soya sauce, bouillon cubes Fish, canned: tuna, salmon, clams Flour: white and whole grain Fruit, canned (packed in juice or light syrup): peaches, pears, pineapple, mandarin orange segments, applesauce Fruit, dried: raisins, cranberries, apricots, dates Herbs and spices: pepper, basil, garlic, ginger, oregano, thyme, tarragon, coriander and cumin Milk: canned evaporated, skim powdered Nuts and seeds: almonds, walnuts, peanuts Oil: olive oil, vegetable oil Pasta: fusilli, rotini, spaghetti, penne, bow-ties, couscous, ready to bake lasagna noodles Pasta sauces: Prepared tomato and vegetable Rice: white or brown, quick-cooking rice Sweeteners: sugar, honey, syrup, jam, Vegetables, canned: stewed or diced tomatoes, corn kernels, pumpkin Vegetables, fresh: potatoes, sweet potatoes, onions Wheat bran, cornmeal On the CounterBananas, cantaloupe, tomatoes In the FridgeCheese: Cheddar, Parmesan, ricotta, mozarella, cheese slicesEggs Fats: margarine, butter Fruit, fresh: oranges, kiwi, apples, grapes, pears Juice: tomato, vegetable, fruit, lemon Meat and poultry: chicken, turkey, beef, lean ground beef or pork, pork, veal Milk: skim, 1%, 2%, whole milk, or buttermilk Soy products: Tofu, soy beverage Vegetables: carrots, red and green peppers, broccoli, romaine lettuce, spinach, green onions, celery, mushrooms, zucchini Yogurt: plain and flavoured In the FreezerBread: pita bread, flour tortillas, flat bread roundsFrozen fish and seafood: sole, perch, halibut, or haddock, cooked shrimp Fruit: strawberries, raspberries, blue berries Fruit juice concentrate Vegetables, plain or mixed: peas, corn, broccoli and cauliflower, oriental mix Personalize this list by adding the ingredients for your favourite recipes. * From Dietitians of Canada - Great Food Fast by Bev Callaghan RD and Lynn Roblin RD (published by Robert Rose) ©2000 Dietitians of Canada |