This month we feature: nourishing pantry cooking
In this issue
- Recipe of the month
- Building a winter-ready pantry
- Quick reads for cooking skill tips
- Healthy eating recommendation of the month
- Translated food guide snapshot of the month
- Next month
Recipe of the month
Looking for something simple, comforting, and budget-friendly? Try this delicious mujadarrah – a dish made with simple ingredients you may already have in your pantry or freezer.
Building a winter-ready pantry
Winter can make healthy eating feel more challenging. Fresh produce may cost more, and food budgets can feel even tighter.
Canada’s food guide reminds us that healthy eating isn’t just about fresh foods. The food guide promotes a variety of healthy foods, including fresh, frozen, canned and dried.
Here are some budget-conscious pantry staples to keep on hand:
- Canned or dried beans and lentils: choose low- or no-sodium canned varieties. Packed with fibre and protein, they’re a quick way to add plant-based protein foods to your meals.
- Whole grains: oats, brown rice, and whole wheat pasta are versatile and satisfying.
- Frozen fruits and vegetables: can be just as nutritious as fresh and often less expensive in winter months. They can save you time on washing and chopping too!
- Canned fish: canned salmon, tuna, and sardines are budget-conscious protein options. Bonus: canned salmon with bones, and sardines are sources of calcium and can help you meet your needs.
- Canned tomatoes and broth: choose low- or no-sodium varieties. These pantry items are often the foundation to many soups, stews, and sauces.
These ingredients last longer than fresh and can make cooking healthy meals easier.
Quick reads for cooking skill tips
Want more ideas for building healthy, budget-friendly meals? Check out these 2-minute reads:
- Eight canned foods to keep on hand: Learn how canned foods can be nutritious, budget-friendly and help make meal prep easier.
- Five ingredients, five meals: Discover how a few pantry staples can create multiple tasty and nutritious meals.
- 10 reasons to buy frozen vegetables and fruits: Nutritious, convenient, and tasty – learn how frozen produce can help you eat well.
Healthy eating recommendation of the month
Translated food guide snapshot of the month
Canada’s food guide is a suite of online resources made to meet different needs. It includes the food guide snapshot, available online in many languages.
This month, discover the snapshot in Urdu.
Next month
In December, we’ll feature connecting with others through food during the holiday season.
Originally published: November 3, 2025
