Healthy Living in the North

Foodie Friday: Building Your Pantry Survival Kit

The idea of a “pantry survival kit” might sound a little overboard – after all, I’m not talking about traditional emergency preparedness or doomsday scenarios! I’m simply referring to everyday life where lately, I feel like I’m barely keeping my head above water on the home front. My family seems to have a lot of extracurricular commitments when spring hits and I’m sure a lot of you feel the same way with many sports winding down and others ramping up – or maybe you’ve found yourself in the midst of final exams or peak work season. Whatever your extra time commitments may be, keeping a home-cooked meal at the top of your priority list might feel like a struggle.

When life gets busy, it gets even harder to plan ahead for healthy meals throughout the week. You may find yourself arriving at home only to find the fridge shelves emptier than your stomach! This can be the trigger for a quick drive to the nearest fast food joint or a speed dial takeout order. And this is where a pantry survival kit comes in. What is a pantry survival kit? It’s a recipe (or two) in your arsenal that can be cooked from pantry items exclusively! With this kit in mind (and in your pantry), you can have dinner on the table way before the pizza guy comes knocking.

fresh herbs, kitchen, pantry ingredients

A pantry survival kit helps avoid hunger disaster!

The benefits of a home-cooked meal are numerous: you’re more likely to consume higher amounts of fiber, heart healthy fats, and essential vitamins and minerals, as well as less sodium and trans fat. If you are feeding a family, cooking and eating together at home will help your children develop healthier eating habits as they grow into adulthood. You’re likely to save a few bucks as well and for the next month, cooking and eating together could even net you a cash prize through the  Hands-on Cook-off contest!

So, what’s the secret to building a pantry survival kit?  It all starts with a good recipe that appeals to you. Then, all you need to do is keep the pantry stocked with those ingredients. I’ve included one of my favourite pantry recipes below. I like this one because my whole family enjoys it and it’s quick enough to get on the table in about 25 minutes, especially with my kids helping to open cans, chop basil, set the table, etc…  The only “fresh” ingredients in this recipe are the garlic (which has a pretty decent shelf life) and the basil. I try to keep a few potted herbs growing on my window to brighten up my pantry meals but you could also substitute for dried basil.

Bow Tie Pasta with Fire-Roasted Tomatoes and Basil 

Ingredients:

  • 4 cloves of garlic, 1 minced and 3 thinly sliced
  • 1/4 cup olive oil, plus 1 tbsp for the pan
  • 3/4 lb of bow tie noodles
  • 2 14 oz cans of fire roasted tomatoes
  • 1 14 oz can of navy beans (or other white bean of your choice), drained and rinsed
  • 3/4 cup thinly sliced basil leaves
  • Salt and pepper to taste (optional)

Instructions:

  1. Bring a large pot of salted (optional) water to a boil and cook pasta according to package directions.
  2. Meanwhile, mix the sliced garlic with the 3-4 tbsp of olive oil and set aside.
  3. Heat the tbsp of olive oil in a large skillet over medium-high heat. Add the minced garlic and sauté until fragrant, about 30 seconds. Add the tomatoes and beans and bring to a light simmer. Reduce heat to medium-low. Continue to simmer until some of the liquid has evaporated and it is slightly thickened, 10-15 minutes. Remove the pan from heat and stir in the basil. Season with salt and pepper, if desired.
  4. Serve the sauce over bowtie noodles and drizzle with the garlic infused olive oil.
Carmen Maddigan

About Carmen Maddigan

Born and raised in Fort St John, Carmen returned home in 2007, after completing her internship in Prince George. She has since, filled a variety of different roles as a dietitian for Northern Health and currently works at Fort St John Hospital providing outpatient nutrition counselling. In her spare time, Carmen can be found testing out a variety of healthy and tasty meal ideas. She also enjoys running, camping, and playing outside in the sun or snow with her family.

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Comments

  1. Nicole Leblanc says:

    Great read. Look forward to trying this recipe.

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