Top 10 non-perishable foods to have in your pantry
What are the essential foods to keep in your pantry to help you out at any time? What nutritious foods can you give to food banks to help families in need? Here are the top 10 nutritious foods that keep for a long time.
1. Canned legumes
Canned legumes are perfect foods to troubleshoot at any time! Very nourishing and satisfying, in addition to costing almost nothing, canned legumes are long-lasting and can be cooked in a thousand ways. In a salad , soup , mashed potatoes , stew , simply with rice or even in a dessert , there are many easy recipes for a quick meal or snack.
Lentils, chickpeas, black beans, red or white, cowpeas … Remember to have several varieties in your pantry to vary your menus and to discover new foods for your children.
2. Canned fish
Canned fish and seafood are high-protein foods that can replace fresh meat in a meal. The good fats they contain (especially omega 3) are essential for the optimal development of children. You are spoiled for choice among these nutritious foods: salmon, sardines, herring, oysters and mackerel. You can incorporate them into various recipes such as a salmon pie .
We deliberately omit canned tuna because of the environmental concerns it raises. In fact, the fishing methods at stake are very harmful for marine ecosystems.
3. Whole wheat dry pasta and pasta sauce
Dry bagged pasta can be stored for a long time. There are all kinds at different prices. Food par excellence par excellence, prefer those made of integral flour or whole wheat that contain more fiber and are therefore more satiating.
To accompany pasta, ready-to-use sauce is handy when homemade sauce is exhausted.
From tomato sauce barely seasoned to primavera to meat, you can find a multitude on grocery store shelves. Prefer the least salty (maximum 360 mg of sodium per 125 ml serving).
Examples of excellent choices:
- CATELLI ® , thick pasta sauce with pieces, original or seasoned recipe (except parmesan cheese because it contains too much sodium)
- Classico ® , alfredo tomatoes, arrabiata, roasted garlic and onions, alfredo di-Parma, di-Salerno, di-Sorrento, di-Toscana, di-Lombardia and di-Roma reduced to sodium
- Hunt’s ® , tomato sauce with no added salt
- President’s Choice ® Tomato Basil Sauce
- PC, Blue Menu ® , Seasoned Sauce or Bolognese
- Prego (Campbell’s ® ), Original or Seasoned Recipe Pasta Sauce
4. Canned soups
Although they are often high in salt, canned soups can help you out and make a complete meal if you include a source of protein such as legumes, chicken pieces or cheese.
Examples of excellent choices:
- Campbell’s ® asks for health, beef with vegetables and barley
- Campbell’s MD asks for health, clam chowder
- Campbell’s ® Demands Health, Chicken Noodle and Herbs
- Campbell’s ® , homemade style lentils and tomato broth
- President’s Choice, Blue Menu ® , Mushrooms and Barley
- President’s Choice, Blue Menu® , Chicken & Noodle
- President’s Choice, Blue Menu MD , minestrone
- President’s Choice, Blue Menu® , Spicy Black Beans with Lentils
The crackers can replace the bread and accompany a soup or serve as a support for a filling such as a tofu spread .
There are many varieties in the trade. Some are nourishing, and others much less. Here are some examples of great choices:
- Breton MD , reduced fat and salt
- Christie ® , Triscuit, original or rosemary and olive oil
- Compliments Balance MD , Stone Ground Wheat
- Dare Grissol ® , thin rustic loaves
- Kashi MD
- President’s Choice, Blue Menu ® , Old Cereal Crackers
- Melba Grissol ® , rectangular or round
- Ryvita ® , Mediterranean Herbs, Whole Wheat or Crunchy Muesli
6. Fruit purees and canned fruits
Canned fruits and purees are interesting alternatives to fresh fruit.
Choose purees without added sugar because they are more nutritious. Family sizes are greener, but since they are in glasses, you can not offer them to the foodie. The individual portions are then suitable.
Choose canned fruit in water or light syrup. They can be eaten as is or integrated into a recipe. For example, you can use pears in a clafoutis or peaches in a fruit bar .
7. Peanut butters or walnuts
At lunch or snack, peanut butter helps to soothe hunger for a few hours thanks to its protein and dietary fiber. Natural peanut butter (100% peanuts) is the most nutritious and almost all brands now offer it. Prefer creamy peanut butter for young children as it is less likely to suffocate.
Almond butter is a great alternative to peanut butter, or a way to change. It is more expensive, but if you offer it at the food drive or a food bank, it will certainly please families who do not have the chance to afford this little luxury!
8. Breakfast cereals
Cereals can be used as lunch and snack. Prefer kinds that contain whole grains as a first ingredient, and are not too sweet.
Examples of excellent choices:
- Balanced Compliments ® , Blueberry Muesli, Dates and Raisins
- Kashi ® Crunchy Cinnamon Crisp
- Kashi MD , Go lean Power Plants
- Kellogg’s ® , Original Mini-Wheats or Raspberry Flavor Centers
- President’s Choice, Blue Menu ® , Fibers & Flakes, and Victory Plus Protein
- Nature’s Path Optimum ® cranberry and ginger bananas and almonds
- Post MD , Shredded Wheat
- Weetabix MD , Alpen
9. Infant formula
Keeping one or two boxes of powdered infant formula may be a good choice when you have a baby at home. They keep for several months in your pantry.
Infant formula is a staple for poor families. Often expensive, it will make happy if you decide to give it to the drive during the holidays or food banks the rest of the year.
10. Grand Pré milk and fortified soy beverage
Grand Pré milk and soy beverages sold on the shelves can be kept for several months in the pantry before opening. They are there when you are caught without fresh milk! Enriched soy beverages are also great for changing the diet of your children.
These non-perishable foods are nutritious and, for the most part, economical. When you donate to a food drive or a food bank, you can also include treats and some more expensive foods that poor families usually do not pay for. Beyond staple foods, think about what you would like to receive.