10 Essential pantry staples for budget-friendly cooking
Creating and maintaining a food budget can be tricky for a lot of households. Between fluctuating food prices, limited time and energy for meal prepping and or a lack of knowledge about budget friendly cooking, sticking to a food budget can be hard for Ontarians.
One way to overcome this is to have a well-stocked pantry with versatile, nutritious ingredients that are affordable. This can help create delicious and budget friendly meals. Good in Every Grain has created our list of 10 essential pantry staples that will help many families’ stick to their budgets when it comes to cooking. Read more below.
1. Barley
Barley is a hearty, whole grain that’s inexpensive and filling. It’s ideal for soups, stews, and grain bowls and has a slightly chewy texture.
How to use? Add barley to vegetable soups, serve it as a base for a grain bowl, or use it as a substitute for rice in risottos.
Buying Tip: Look for pearl barley, which cooks faster, or hulled barley for a more nutrient-dense option. Also, buying in bulk may save you money as well. To store pearl barley long term, you can keep it in a cool, dry place in an airtight container, such as a glass or plastic container. You can store it in your pantry for up to a year.
2. Oats
Oats are a pantry staple for breakfast but can be used in various dishes throughout the day. You can buy them in a variety of formats: steel cut, rolled (also known as old fashioned) quick or instant oats. Each type of product is best suited to different types of recipes, but can be interchanged as there is no nutritional difference in the type of oat you buy.
How to use? Make oatmeal for breakfast, use oats as a binder in veggie burgers or meatloaf, or blend them into flour for baking.
Buying Tip: Rolled oats are versatile and affordable, and they store well. Buy them in large quantities if you use them regularly.
3. Grain corn (cornmeal)
Whole grain corn (in the form of cornmeal or polenta) is inexpensive and can be used in savory or sweet dishes.
How to use? Use cornmeal to make cornbread, polenta, or as a crispy coating for baked vegetables or fish.
Buying Tip: Cornmeal is available in coarse and fine varieties; choose based on preference or recipe requirements.
4. Pasta
Affordable and filling, pasta is great for quick meals, and it pairs well with various sauces, vegetables, and proteins. Whole-grain pasta adds extra fiber and protein which makes this budget friendly ingredient very nutritious.
How to use? Add cooked pasta to salads, paired with your favourite protein or even place uncooked pasta into soups for an added whole grain taste.
Buying tip: Pasta is long-lasting and buying it in bulk can save money in the long run. Look for deals, and stock up on your family’s favourite pasta. Make sure to store these in an airtight container in a cool, dry place to keep the pasta’s shelf life.
5. Soybeans or tofu
Affordable, protein, soybeans and tofu are excellent for stir-fries, soups, and salads.
How to use: Purchase dried soybeans and add to soups, salads or stews. Tofu is also an excellent protein that can be frozen to extend its shelf life.
Buying tip: When buying tofu, choose firm or extra-firm varieties if you’re planning to cook it in stir-fries, grilling, or other dishes where you want the tofu to hold its shape. Firm tofu is also better for freezing, which can alter its texture and make it even more absorbent for marinades.
6. Whole wheat flour
Whole wheat flour is perfect for baking, cooking, and even as a thickener in sauces.
How to use? Use it to make bread, muffins, pancakes, or homemade pasta. It adds a hearty, nutty flavor to recipes.
Buying Tip: Whole wheat flour is cost-effective and more nutritious than white flour. Store it in a cool, dry place.
7. Nut butters
A great alternative to peanut butter especially for those in a peanut free home, work or school, a nut butter made from soybeans is a great pantry staple. Soy butters are budget-friendly and work well in both sweet and savory recipes.
How to use: Make snacks like our 3 ingredient soy butter squares, or use in your recipes for an affordable new taste in your meals.
Buying tip: Look for Wow Butter at the store to purchase a local, Ontario made nut butter made from Ontario soybeans!
8. Wheat berries
The whole kernel of wheat, wheat berries are chewy and high in fiber.
How to use: They’re great in grain bowls, salads, or added to soups for extra texture.
Buying tip: Buy in bulk! For long storage, wheat berries can be stored in the freezer. Freezing will keep them fresh for up to a year and protect them from pests.
9. Corn flour
Finer than cornmeal, corn flour is often used for baking (like in tortillas) or as a thickener in soups, sauces, and batters.
How to use? We’ve outlined four ways you can use corn flour this winter: Read it here!
Buying tip: Read the labels. Corn flour can look very similar to cornmeal or even Masa Harina – be sure you read the labels when purchasing your grain corn products to ensure you are picking up what you need in your pantry.
10. Basic spices and seasonings
Lastly, any simple meal can be upgraded with the addition of spices and seasonings. Keep your pantry stocked up on salt, pepper, garlic powder, paprika, and herbs to make even the simplest of ingrendets taste amazing.
Sample recipes to try!
These pantry staples are affordable, nutritious, and versatile, making them excellent choices for a well-stocked, budget-friendly pantry. Having a pantry stocked with affordable basics is the key to cooking healthy, budget-friendly meals anytime. Be sure to check out Good in Every Meal for more recipe ideas or subscribe to our monthly newsletter!
