Keep these items on hand
and the meal options become
endless!
NON-PERISHABLE DRY
GOODS
Arrowroot or Corn Starch
Baking
Powder
Baking Soda
Breadcrumbs (Keeps
fresher in the freezer)
Cocoa
Powder
Croutons (Keep in
freezer)
Flour (Whole Wheat and Whole Wheat
pastry)
Honey
Maple
Syrup
Sugar
Beans, Canned or
Jarred (an easy
protein!)
Select your favourite
from the following:
Black Beans
Chickpeas
(garbanzos)
White Beans (cannellini)
Red
Kidney Beans
Beans,
Dried
Black
beans
Navy Beans
Red Kidney
White
Beans
Brown and Red Lentils
Split
Peas
Chilies
Chipotle
Peppers in Adobo Sauce
Pickled Jalapeno
Peppers
Grains
Bulgur
Couscous
(Actually a tiny pasta made from Semolina
flour--try the Whole Wheat version,
too!)
Rice (Brown, aromatic Basmati, short
grain Arborio)
Quinoa
Wild
Rice
Herbs &
Spices
Unrefined Sea Salt and
Kosher (coarse) Salt
Whole Peppercorns
A
selection of herbs and spices you use the most
(Try cumin, thyme, oregano, paprika)
Nutritional Yeast
Braggs All Purpose
Seasoning
Tamari Soy Sauce
Nut
Butters (Best to refrigerate after
opening!)
Peanut
Almond
Pumpkinseed
Oils
Extra-virgin
Olive Oil
High Heat Oil (Such
as Sunflower Seed or
Canola Oil)
Sesame Oil
Grape Seed
Oil
Toasted Sesame Oil for flavouring (Keep
refrigerated)
Pastas and
Noodles
Keep a good supply of
different sizes and shapes, and be sure to try
Whole Wheat varieties:
Brown Rice *
Wild
Rice *
Soy *
Kamut *
Soba
* Choose
these if you are want to avoid
wheat
Tomato Products,
Canned
Diced Tomatoes
Crushed
or Pureed Tomatoes (or Passata)
Tomato
Sauce
Vinegars
Balsamic
Vinegar
Red Wine Vinegar
White Wine
Vinegar
Brown Rice Vinegar
Tinned Fish
Tuna
(Water Packed)
Salmon (Wild Salmon is
best)
CONDIMENTS, BROTHS AND
SAUCES
Barbecue
Sauce
Capers (Refrigerate after
opening)
Pasta Sauce
Pizza Sauce
Stir-fry Sauce
Salad Dressings
Salsa
Roasted Red Peppers in Olive Oil
Chicken
and Vegetable Broth (Good quality boullion
powder is very handy!)
PANTRY
VEGETABLES
Garlic
Onions
Potatoes,
white and red
Yams, garnet and
jewels
REFRIGERATOR
STAPLES
Butter
Non-hydrogenated
buttery spread
Cheeses
Parmesan
Cheese
Eggs
Ketchup
Lemons &
Limes
Mayonnaise
Milk
Mustard (Dijon
for punch, plus a grainy mustard for
texture)
Tofu (Including silken, firm and
extra firm)
Yogurts
Fresh Fruits and
Vegetables in season
Jars of sun-dried
tomatoes or antipasto
Fresh
Ginger
FREEZER
STAPLES
Burger and hot
dog rolls
Pastas
Pita Bread
Pizza
Crusts or dough
Filo Pastry
Tortillas,
corn and flour
Burgers, veggie and/or
meat
Frozen Dinners
Shelled nuts, pecan,
cashews, almonds, walnuts,
pumpkinseeds
FROZEN
VEGETABLES
Corn
kernels
Green beans
Green peas
Chopped
Spinach
Edamame
Cauliflower
FROZEN
FRUIT
Mixed
Berries
Strawberries
Blueberries
Bananas
(Freeze your own!)
