Stocking Up.

Here is a list of the most common ingredients I recommend you have on hand at all times.  Putting together simple and delicious meals becomes easier when you have basic staples on hand in the pantry.


  • Quinoa
  • Rice – I like to have a variety around, both brown and white
  • Pasta – there are lots of great gluten free and whole grain options to make this quick meal a healthier option


  • Canned tuna or salmon
  • Canned beans of any kind – rinse them well in cold water before you use them
  • Dried beans – for when you have more time
  • Dried lentils
  • Eggs


  • A good dijon or grainy mustard
  • Jam – in my humble opinion its good on everything
  • Basic jared tomato sauce – we’ll talk about how to bump up the nutrition and flavour later
  • Pesto – we’ll make big batches and freeze this in individual portions, but a store bought version is good to have on hand as well
  • Pickles – the options are endless and they add a lot of life to any meal.
  • Sauerkraut – check the ingredients on this, it should just be cabbage, salt, and spices. Skip out on the brands with sulphites as they don’t still contain pro-biotics


  • Lemons
  • Onions
  • Garlic
  • Shallots
  • Extra virgin olive oil
  • Apple cider vinegar
  • Good quality spices and dried herbs
  • Fresh herbs when available

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