Pantry staples

With a few aromatics, pasta, and a tin of tuna, you’ve got a meal. Pantry staples come to the rescue whenever you can’t make it to the supermarket!

All-purpose flour, whole wheat or white

When purchased in a large quantity, whole wheat flour should be stored in the freezer, to preserve its nutritional benefits.


Rolled oats

Always dependable, tomatoes are the base of countless recipes!


Legumes and beans

Legumes are packed with fibre, provide plant protein, and are low in fat. So why pass them up? Chickpeas can be turned into delicious hummus. Lentils are savoury in soup. And roasted soybeans are a top choice for a snack!

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Tinned tomatoes

Tinned tomatoes

Always dependable, tomatoes are the base of countless recipes!

Tomato sauce

Tomato sauce

Short on time? Fry some onions, add protein such as chicken or shrimp, and pour in your favourite tomato sauce. Finish with some fresh herbs, and all you need to do is cook the pasta!

tinned vegetables

Tinned vegetables

Corn gives salads a crunchy, sweet note, and beans nicely round out a meal. The texture of tinned vegetables differs from that of fresh, but they are very practical to have on hand. Ideally, you should rinse tinned vegetables before using, to eliminate a good part of the sodium.

tinned tuna

Tinned fish

For sandwiches, salads, or pasta dishes, tinned fish is affordable, nutritious and very versatile. Don’t underestimate it!

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olive oil

Olive oil

This highly aromatic oil is the base of many dressings and marinades. Try blending it with fresh herbs or hot peppers and drizzling the mixture on pizza or grilled vegetables. Delectable!

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balsamic vinegar

Balsamic vinegar

Every good dressing contains an acid ingredient. Balsamic vinegar fills this role wonderfully and imparts considerable flavour to a vinaigrette.

canola oil

Canola oil

More neutral in flavour than olive oil, canola oil is a good, affordable substitute for butter in dessert and muffin recipes. It is also attractive from a nutritional standpoint.



Onions give a flavour boost to all your dishes. And contrary to what many people believe, onions should be stored in the pantry, in a dry, dark spot.


Dried herbs and spices

The classics: thyme, oregano, parsley, and basil. These dried herbs can be used with chicken, in tomato sauce, and to season omelettes.

Do you like warm spices? Keep cinnamon, nutmeg, and ginger in the pantry. They suit salty dishes as well as sweet ones.

You’re a fan of Indian cuisine? Opt for curry powder, turmeric, and cumin.

Don’t forget steak spice, wonderful on grilled meat and fish! 


Bouillon concentrate

Three kinds exist: beef, chicken, and vegetable. Very handy for cooking grains (barley, quinoa, and rice), bouillon is also the base of every good soup. Choose low-salt versions, preferably, since concentrates contain a lot of sodium.


Food wrap

Aluminum foil is perfect for baking food “en papillote” (in packets), since it can be turned into any shape. Although not compatible with the microwave oven, it is nonetheless essential for grilling on the barbecue, because it can take the heat. Parchment paper is ideal for lining baking sheets and for wrapping food for cooking. It resists heat, but note that it will brown and even burn if placed too close to the heating element. As for plastic wrap, it is recommended for covering and storing food in the fridge.