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  1. 1. Treasures from Your Local Market
  2. 2. Shopping for Quick-Easy Meals <ul><li>Stock your pantry. Don’t be caught unprepared. </li></ul><ul><li>Shop once. By mixing and matching smart options, one bag of groceries is all you need. </li></ul><ul><li>Make twice as much and be creative with the leftovers! </li></ul><ul><li>Assemble to cook later. Fill your freezer with quick, homemade dinner options. </li></ul>Wheatberry & Pomegranate Salad
  3. 3. Budget- shopping tips <ul><li>Plan weekly menus with plenty of variety. To ensure you eat healthfully and you’re not as tempted to make impulsive or unnecessary purchases, make a shopping list and stick to it. Make a monthly list for staples. </li></ul><ul><li>Stock a budget-smart pantry. Items such as pasta, canned tuna or salmon and a variety of frozen vegetables are handy staples. </li></ul><ul><li>Shop seasonally. Generally, fruits and vegetables are more affordable in season. Ontario grown carrots, cabbage, onions, beets, parsnips and apples from storage are usually affordable year-round. Ontario green houses provide tomatoes, cucumbers and lettuce of excellent quality all winter. </li></ul>
  4. 4. Learn, Explore, Have Fun! <ul><li>Learn from a farmer: Ask about how their food products are raised or grown; how they make their cheese…Thank a farmer for providing healthy, nutritious foods! </li></ul><ul><li>Explore the produce aisles of your supermarket and farmers’ market, overflowing with fresh food for great meals. That will nourish your body, your mind and your spirit! </li></ul><ul><li>Add variety: Choose a new food item each month. </li></ul><ul><li>Enjoy seasonal foods year round. </li></ul>
  5. 5. the better pantry <ul><li>Remove products that contain hydrogenated oils- often found in cookies, crackers and breads. </li></ul><ul><li>Add a variety of nut & seed butters- tahini, almond butter, cashew butter. Nut butters make an easy and delicious snack! </li></ul><ul><li>Switch to whole-grain crackers. </li></ul><ul><li>Discover the bulk aisle: lots of healthy snack options. </li></ul><ul><li>To complement your pantry, keep a selection of frozen vegetables and fruits on hand to create quick and easy meals. </li></ul>
  6. 6. a well-stocked pantry: fix a myriad of meals without wondering if you have all the ingredients: <ul><li>Beans </li></ul><ul><li>Baking powder and baking soda </li></ul><ul><li>Bread (whole wheat, multi-grain) </li></ul><ul><li>Breadcrumbs </li></ul><ul><li>Broth, reduced-sodium </li></ul><ul><li>Raisins & dried fruits </li></ul><ul><li>Olives </li></ul><ul><li>Chicken or vegetable broth </li></ul><ul><li>Couscous </li></ul><ul><li>Garlic and Onions </li></ul><ul><li>Herbs & Spices (black pepper, cayenne pepper, paprika, oregano, ground cumin) </li></ul><ul><li>Oatmeal/ whole grain cereals </li></ul><ul><li>Oil (olive, grapeseed) </li></ul><ul><li>Whole wheat pasta </li></ul><ul><li>Nut butters </li></ul><ul><li>Rice </li></ul><ul><li>Sea Salt </li></ul><ul><li>Soy sauce/ tamari </li></ul><ul><li>Sugar </li></ul><ul><li>Canned tomatoes </li></ul><ul><li>Tomatoes, canned, Tomato paste and tomato sauce </li></ul><ul><li>Honey and maple syrup </li></ul><ul><li>Vanilla extract </li></ul><ul><li>Vinegar </li></ul><ul><li>Coffee beans </li></ul><ul><li>Cornstarch </li></ul><ul><li>Flour </li></ul><ul><li>Lemons </li></ul><ul><li>Nuts & Seeds </li></ul><ul><li>Parmesan cheese </li></ul><ul><li>Potatoes </li></ul><ul><li>Sugar </li></ul><ul><li>Tea </li></ul><ul><li>Tuna, canned </li></ul>
  7. 7. Bulk Basics <ul><li>Once you have these ingredients at home, you’ll begin to realize their many uses in everyday cooking. </li></ul><ul><li>Bulk shopping: </li></ul><ul><li>Reduces unnecessary packaging </li></ul><ul><li>Ensures that you pay for what you get </li></ul><ul><li>Saves resources </li></ul><ul><li>Gives you the choice of buying as little or as much as you want- experiment with various oils and sweeteners without having to purchase an entire package. </li></ul><ul><li>Beans, dried fruits, flours, grains, nuts & seeds, pasta, rice, liquid bulk (oils, sweeteners) </li></ul>
  8. 8. Fridge/ freezer basics: <ul><li>Ground flax: fiber, protein, omega-3 fatty acids and antioxidants/ the body can absorb its nutrients more readily from ground flax seeds/ can be kept in freezer also/ Its nutty flavor goes well with cereal, yogurt or mixed into baked goods, pancake batters. </li></ul><ul><li>Yogurt: calcium, vitamin D and protein, live, active cultures that are beneficial to gut health and digestion/ go with plain; add your own organic honey, preserves or fruit/ use in both sweet and savory ways: try it on a plain baked potato, blend it into a smoothie, or swirl it into hot soup to add creaminess. </li></ul><ul><li>Jam/ preserves: No-sugar added </li></ul><ul><li>Variety of cheeses: If to be used in cooked dishes, can be frozen for longer storage. </li></ul><ul><li>Condiments: Mustard, salsa, chutneys homemade salad dressings… </li></ul><ul><li>Hummus: Homemade or store bought brand with no preservatives </li></ul><ul><li>Eggs </li></ul><ul><li>Milk </li></ul><ul><li>Vegetables, frozen </li></ul>
  9. 9. Jazz it up! <ul><li>Olive oils/ vinegars </li></ul><ul><li>Yogurt </li></ul><ul><li>Roasted red peppers </li></ul><ul><li>Dark chocolate </li></ul><ul><li>Cheese </li></ul><ul><li>Nuts </li></ul><ul><li>Cured meats </li></ul><ul><li>Tomatoes </li></ul><ul><li>Olives </li></ul><ul><li>Spices </li></ul>
  10. 10. Mix’n’Match Meals <ul><li>Pasta- fresh tomato sauce, garlic oil &herb sauce, saffron broth, cream sauce… </li></ul><ul><li>Homemade condiments </li></ul><ul><li>Grilled pizza </li></ul><ul><li>Summer & winter chilis </li></ul><ul><li>Frittata </li></ul><ul><li>Whole grain salads </li></ul>
  11. 11. Soup Ideas <ul><li>Cheddar-broccoli soup: Stir a handful of shredded cheese gradually into hot, prepared broccoli soup until smooth. Top each serving with a dollop of sour cream and a little more shredded cheddar mixed with finely chopped green onions. </li></ul><ul><li>Zesty spiced corn chowder: stir chili powder into Red Pepper and Tomato Soup. Add a little lime rind and a couple of handfuls of corn kernels. Garnish with fresh coriander leaves. </li></ul>
  12. 12. Soup Ideas <ul><li>Saffron Sunshine seafood Soup: Add a pinch of saffron and a spoonful of finely grated orange rind into a plain Vegetable Soup. Stir in Shrimp a couple of minutes before serving. </li></ul><ul><li>Bombay Carrot Soup: To a Carrot Soup, add curry paste, lime juice and coriander. Garnish with yogurt and serve with toasted flatbread. </li></ul>