SOS Tips: Essential Pantry Items

You’ve moved into your first apartment and realize that the fridge doesn’t magically fill itself!

Here are some helpful tips to get you on the right track.

It is possible to eat well without spending a lot of money or time in the kitchen. In order to simplify things, you will need some cupboard space, a fridge and a freezer to fill with simple and nutritious foods. You should also have some easy to follow recipes that can be made in advance and some quick ones that can be prepared at the last minute.

I am going to focus on the essential ingredients, i.e. what you should buy when you go on your first ever trip to the grocery store. These are basic ingredients that will simplify your life in the kitchen.

They are generally sold in large quantities and keep for a long time. You therefore don’t have to run out and restock very often. A lot of these products are available under private brand names, making them less expensive than the better-known brands.

For this first grocery store trip, you will need about $100. If this sounds like too much, take note that you don’t have to buy all of these things at once.

The following suggestions are in order of importance. You can therefore prioritize the items at the top of each list, depending on your personal budget and what’s on special at the grocery store.

In the Cupboard (about $60):

• salt, pepper, cayenne pepper, curry and cumin (for seasoning)
• garlic, onions (to add flavour to dishes)
• potatoes (an easy side dish)
• vegetable oil or olive oil (for cooking and seasoning)
• vinegar and soy sauce (for seasoning and marinating)
• sugar, flour (in small quantities)
• pasta and rice (versatile and nutritious)
• canned beans, tuna, tomatoes and vegetable soup (quick solutions)

In the Fridge (around $30):

• butter or margarine, milk and eggs (inexpensive protein)
• bread (for sandwiches)
• fruits and veggies that are in season: apples, carrots, lettuce, etc (to get the recommended 5-10 fruit and vegetable servings a day)
• mustard, mayonnaise, ketchup (for seasoning)
• unsalted nuts: almonds, peanuts, walnuts (for snacks)

In the Freezer (around $20):

• ground beef (1 lb package)
• boneless chicken breasts
• hot dogs
• frozen vegetables

Basic Equipment (around $100):

• a small pot for sauces
• a large pot for making pasta
• a frying pan for sautéing, browning, etc.
• a universal cover that can be used for the pots
• a rectangular dish that is ovenproof
• a strainer, for pasta
• at least one good knife and a cutting board
• a wooden spoon, spatula, whisk, ladle and grater
• can opener, bottle opener, measuring cups, juicer

Examples of super easy recipes:

• Fusilli with Tuna
• Fried Rice with Smoked Ham
• Lentil and Potato Pie
• Roasted Vegetables
• Baked Potatoes

Here are some tips and tricks to help you simplify your life in the kitchen:

1. Take advantage of your living situation if you have roommates and share the tasks (and costs) of cooking, grocery shopping, meal ideas and recipes. This will help cut down on meal repetition as well.
2. When trying a new recipe, read the whole thing through first. Once you have understood what is needed, assemble all of the ingredients that are listed, as well as any utensils or dishes (if necessary). By doing things in this order, you will know in advance if your oven needs to be preheated.
3. While your meal is cooking, take advantage of the down time and start washing any dishes you may have used during preparation. People rarely look forward to doing one more task after eating, and you will be close by if you need to check on your dish while cooking.
4. Quantities listed in cookbooks are generally relative - except with desserts. This means you can eyeball the measurements - everything does not need to be an exact amount.
5. Most of the time the oven should be preheated to 350 degrees Fahrenheit, or 180 degrees Celsius (if using it). Wait until the oven has fully preheated before using it or starting your timer.
6. Take note of any items that might need to be defrosted overnight. Defrosting should be done in the refrigerator, in order to reduce the growth of bacteria.
7. Get in to the habit of properly cleaning your work area (counter top, utensils, cutting boards, etc) before starting each new task. Pay particular attention to surfaces which have had raw meat on them. Be sure to thoroughly clean them with an antibacterial soap, in order to avoid cross contamination.
8. Hand washing is key!
9. Once you have mastered a recipe about 2 to 3 times, then you can invite your parents over for dinner.

Click here for a printable list of essential items to have in your kitchen.

This text was prepared for the September 12, 2009 episode of Par-dessus le marché. Watch the corresponding video.