Berry Nourished

  • Home
  • About Me
  • Recipes
  • Media
  • Running
  • Contact

Nutrition Month: Stocking a Healthy Fridge & Pantry

March 24, 2013 By Carolyn Berry 2 Comments

March is Nutrition Month!  Dietitians across Canada want to help bring nutrition back to the table and show people how easy it can be to plan, shop, cook – and of course enjoy – nutritious and delicious meals.  We all know that life can be hectic, and when time gets tight, nutrition is often one of the first things we let fall by the wayside.

This year’s theme, Best Food Forward: Plan Shop Cook Enjoy! fits in so well with my philosophy about food and nutrition.  What I’ve learned is that people don’t relate to nutrients, people relate to food.  So what’s the point in advising a person to eat fatty fish twice per week if they don’t know how to cook fish??  Exactly, there is no point.  So helping to guide people with planning, shopping and cooking is the key to providing the tools to live a healthy lifestyle.

A common question that I’m often asked is “what types of foods should I keep on hand in my fridge and pantry that are versatile?”  With the right foods in your kitchen, you can put together a meal that’s more nutritious, lower calorie, and less expensive than take-out pizza.  The following is my list of  must-haves for a healthy and budget-friendly fridge and pantry:

NM blog post 1

Must-Haves for the Cupboard:

Canned Beans: fast and easy; excellent source of protein; use in soups, stews, pasta, baking

Canned fish (tuna, salmon, sardines): excellent source of protein and healthy fats; use in salads, on melts with toast and cheese, casseroles, sandwiches, fish patties

Lentils: excellent source of protein, cook quickly and don’t require advanced prep; use in soups, stews, curries, salads, baking

Nuts: good source of protein; rich in healthy fats; use in salads, baking, cooking, or simply eat on their own

Dried fruit: the perfect natural energy boosting snack!  Use in salads, oatmeal, trail mix, homemade energy bars/balls, desserts

Quinoa: high in protein; cooks quickly; doesn’t require advanced prep; goes with many flavours including sweet and savoury dishes.

Rolled oats: packed with fiber; they make the perfect breakfast and are also excellent when used in baking muffins, loaves and cookies

Cocoa powder: adds chocolatey flavour to baked goods, oatmeal and coffee, without adding sugar.

Oil: use unsaturated oils such as olive and canola in baking, salad dressings and cooking;  canola, vegetable, grapeseed, and peanut oils are excellent for cooking at high temperatures because they have a high smoke point.

Vinegar: there are many different types & flavours; contribute lots of flavour without needing to add extra salt.  Use with oil in salad dressings or as a dip for bread

Spices: add flavour to foods with spices, instead of using salt and sugar.  I commonly use: cinnamon, ginger, garlic salt, coriander, basil, paprika & chili powder.

Honey: use in baking, sauces, marinades, to sweeten coffee/tea and plain yogurt

NM blog 2

Must-Haves for the Fridge:

Eggs: inexpensive; easy-to-cook; versatile; lean protein; have a shelf life of about three weeks

Milk or alternatives: our best source of calcium and vitamin D!  Use for cooking oatmeal (instead of water), cereal, creamy sauces, lattes or simply steamed/microwaved with vanilla or hazelnut extract sprinkled with cinnamon.

Hummus: high in protein; use as a dip for vegetables and crackers or as a sandwich spread

Capers & olives: have a long shelf-life and deliver a delicious punch of flavor to dishes.  I love mincing capers and using in salad dressings with olive oil, vinegar, and Dijon mustard.

Garlic: purchase whole or minced in a jar for convenience.  Use in salad dressings or saute with onions and other veggies

Mustards: Mix into marinades, dips and dressings for a punch of flavour

Peanut Butter:  Excellent source of protein; use in sandwiches, spread on fruit or add to smoothies as a protein source

Plain yogurt: use in marinades, dips, dressings, desserts, parfaits, and as a fat substitute in baked goods such as muffins, cakes, or brownies to reduce fat and calories.

Salad greens: purchase pre-washed in sealed bags if convenience is a factor.  Use in salads, sandwiches and for garnish

NM blog 3

* My freezer is my best friend and it can be yours too!  I keep my freezer well-stocked with leftovers, bread, quinoa, sauces, chocolate and nuts, to name a few.   (Note: because nuts and some grains, such as quinoa, naturally contain oil, they can go rancid if kept at room temperature for too long.  So if you buy these foods in large amounts, store them in the freezer).

The following two tabs change content below.
  • Bio
  • Latest Posts
My Twitter profileMy Facebook profileMy Instagram profileMy Pinterest profile

Carolyn Berry

Welcome! I’m Carolyn, a Vancouver based registered dietitian, certified diabetes educator, marathon runner and foodie. My passion is creating simple and nourishing recipes to share with you! I hope you enjoy looking around.
My Twitter profileMy Facebook profileMy Instagram profileMy Pinterest profile

Latest posts by Carolyn Berry (see all)

  • Berry Mojito Yogurt Popsicle - June 24, 2018
  • Lemon Coconut Bites & Gingerbread Smoothie [Plus a doTERRA Essential Oil Giveaway] - December 17, 2017
  • Coconut Kabocha Squash Curry - October 15, 2017

Share this:

  • Click to email this to a friend (Opens in new window)
  • Share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to share on Pinterest (Opens in new window)

Related posts:

5 Healthy Eating Goals for the New Year Fresh Slaw Healthy “Fried” Rice Meatless Monday: Quinoa Avocado Salad with Lemon-Cumin Vinaigrette

Filed Under: Entrees Tagged With: cooking, fridge, Nutrition Month, pantry, planning, shopping

« Falafel with Tahini Yogurt Sauce
Fresh Slaw »

Comments

  1. apronstringsandhealthythings says

    March 25, 2013 at 8:01 pm

    I think this post describes just about everything in my pantry … shocking I know 😉 …..although I usually have pickled beets, my grandmas canned peaches and my own take on holy crap cereal in the fridge too! 🙂

    Reply
  2. Berry Nourished says

    March 26, 2013 at 7:36 pm

    Yes, so very shocking! =). I also forgot to mention that I have an ongoing supply of homemade granola mmmmm! And please send some of those pickled beets over my way!

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Carolyn Berry

Welcome! I’m Carolyn, a Vancouver based registered dietitian, certified diabetes educator, marathon runner and foodie. My passion is creating simple and nourishing recipes to share with you! I hope you enjoy looking around.

Connect With Me

  • Facebook
  • Instagram
  • Pinterest
  • Twitter

Subscribe to Blog via Email

Enter your email address to subscribe to this blog and receive notifications of new posts by email.

More Yum!

Berry Mojito Yogurt Popsicle

Lemon Coconut Bites & Gingerbread Smoothie [Plus a doTERRA Essential Oil Giveaway]

Coconut Kabocha Squash Curry

Parmesan Crusted Chicken Strips with Honey Mustard Dipping Sauce

The Fennel Countdown to Your Summer BBQ

2 Impactful Reasons to Eat Crickets [Plus a Coast Cricket Protein Bar Giveaway]

Turmeric Hummus

Matcha Green Smoothie

Healthy Holiday Nuts n’ Bolts

Chocolatey Chia Overnight Oatmeal

Categories

Archives

Tags

antioxidants Avocado beans Berries bliss balls carrots cauliflower chia seeds chickpeas dairy free energy bites fennel fiber fibre food hack fresh gluten free healthy healthy breakfast healthy breakfast recipes healthy desserts healthy fats healthy recipes healthy snack healthy snacks healthy treats high fiber high fibre high fibre recipe homemade ice cream medjool dates pesto protein Quinoa salads side dish vegan vegetables vegetarian vegetarian protein whole foods whole grains whole wheat zoodles

Even More Yum!

Search Us

Copyright © 2021 · Formerly known as Wealth of Health · Log in

Subscribe to Blog via Email

Enter your email address to subscribe to this blog and receive notifications of new posts by email.

×
loading Cancel
Post was not sent - check your email addresses!
Email check failed, please try again
Sorry, your blog cannot share posts by email.