The lowdown on the dried food you need in your pantry
Dried goods are delicious mealtime allies and an essential part
of a healthy diet. Because they have such a long shelf life, you
can buy them in bulk and save big on your grocery bill. Plus,
they're quick and easy to prepare and are perfect for simple yet
tasty camping meals! Variety is key for a balanced diet, so
challenge yourself to try one or two new foods every week: Check out
our recipes if you're running low on inspiration and find great
savings in our weekly
flyer. Legumes and grains and seeds, oh my!
Whole grains for your health
Canada's food guide recommends that a quarter of our diet be
made up of whole grains, because their fibre, protein, vitamins and
minerals are vital for a healthy body. Luckily, there are tons of
whole grains out there, so you don't have to eat the same old thing
every day! Vary the grains you put in your salads, stews and meal
soups to get all their different health benefits. Some whole grains
even have the right consistency to stand in for ground meat!
- Amaranth
- Oats
- Farro
- Bulgur wheat (cracked and parboiled wheat kernels)
- Barley bulgur
- Spelt
- Freekeh (cracked and roasted green wheat berries)
- Kamut
- Millet
- Whole or pearl barley
- Quina
- Brown rice
- Wild rice
- Buckwheat
- Sorghum (great millet)
Nuts and seeds: Protein by the handful
Nuts and seeds can be eaten raw, baked in desserts or soaked
to make milk or butter. No matter how they're served, they pack a
mean protein punch and can keep you going for hours. They're also
high in omega-3 fatty acids and other unsaturated fats, which are
essential for brain and heart health. Don't underestimate them:
nuts and seeds may be small, but they're worth their weight in
gold!
- Almonds
- Camelina seeds
- Pumpkin seeds
- Hemp seeds
- Chia seeds
- Flaxseed
- Sesame seeds
- Sunflower seeds
- Cashews
- Walnuts
- Pistachios
- Pecans
- Hazelnuts
- Coconut
- Pine nuts
Dried fruit: Bite size energy
Dried fruit is chock-full of vitamins and potential! Choose
sugar- and sulphate-free varieties whenever possible. Dates tend to
be everyone's go-to dried fruit, and while we love swapping them in
for sugar in tons of recipes, there's a whole world of dried fruit
out there beyond dates:
- Apricots
- Goji
berries
- Bananas
- Blueberries
- Cranberries
- Cherries
- Figs
- Strawberries
- Kiwis
- Mangoes
- Papaya
- Raspberries
Get a leg up with legumes
Legumes are an excellent source of protein and fibre and can
replace meat for a complete and balanced vegetarian meal. Why buy
them dry, you ask? Because they're additive free and super
affordable! Browse our vast selection and you just may discover
your new favourite bean!
- Peanuts
- Black-eyed peas
- Flageolet beans
- Fava beans
- Adzuki beans
- Lima beans
- Kidney beans
- Red lentils
- French green lentils
- Lupini beans
- Chickpeas
- Yellow split peas
Semolina, pasta and rice: Comfort in a box
Semolina, pasta and rice are used in a wide variety of
Mediterranean dishes. And no wonder-they're versatile, easy to
prepare and won't break the bank.
- Couscous (wheat semolina)
- Couscous (wheat semolina)
- Pearl couscous (Israeli couscous)
- Gnocchi
- Orzo
- Pearl corn
- Polenta
- Arborio rice
- Jasmine rice
- Basmati rice
- Cornmeal
