I pride myself in my meal planning abilities.
Not to toot my own horn, but I think preparing food for the upcoming week and planning each night’s dinner is one of my best skills; that, and juggling.
But raise your hand if you feel life has just become busy with a capital ‘B’? I can imagine seeing a lot of raised hands. So there are definitely weeks where the weekend meal planning session falls to the wayside. How then, are you expected to get a healthy and Instagram-worthy meal on the table? Enter, “your pantry.”
Having a well-stocked pantry is key for creating easy and healthy everyday meals. Getting dinner on the table is way less daunting when you know you already have over half of the ingredients on hand. So, when we had the opportunity to partner with Walmart Canada on a new program that would give all our How To Eat friends a little help in this department, we jumped right in.
Go to Walmart.ca using your computer or the Walmart Canada app, add your selections to the cart, click on your pick up zone and boom – your order is ready faster than ordering takeout. The minimum purchase is just $50. The four downtown Toronto pick-up locations are conveniently located at Yonge & Davisville, Yorkville, Leslieville, and Harbourfront. Simply choose your preferred location and pick-up time, with as little as one day’s notice or same day if ordered before 11 a.m., add in a $3 service fee and you are done.
Way back when we were blogger newbies we shared our top 15 pantry items. We are now four years older and wiser and have created an updated list of our top 10 pantry must-haves. When I used the Walmart app to order my pantry essentials, I found the system not only easy to use, but extremely affordable. My pantry items accounted for just $34.90 of my total order. And don’t forget, price matching!
You can also save your pantry ‘favourites,’ so when you run low and need to restock, the items are easy to access and add to your cart. Also, when preparing your oder, everything in your cart will remain there, even as you log in and out throughout the week. It’s a living shopping list you can build on!
Top 10 Pantry Essentials
- Canola oil – I love the versatility of canola oil. It’s perfect for high heat cooking and is also a neutral flavour in salad dressings and baked goods.
- Apple cider vinegar – There are a lot of great vinegars out there, but this is my go-to. I love the subtle sweetness it adds to dressings and sauces.
- Chickpeas – These are a great way to bump up the protein in any salad or stir fry. They are also delicious as roasted for a snack or mashed into a sandwich filling.
- Quinoa – It cooks in 15 minutes, has more protein than any grain, and is just as delicious for breakfast as it is for dinner.
- Peanut butter – Go for the all natural kind that actually tastes like peanuts. Loaded with good-for-you fat, it’s the perfect snack or breakfast and when added with some soy sauce, makes for a delicious sauce.
- Maple syrup – Buy the REAL deal here. Perfect on pancakes and in salad dressings and can be used interchangeably with any other liquid sweetener.
- Whole wheat pasta – You get the added bonus of extra fibre and having a box in your pantry means you are always 10 minutes away from dinner on the table.
- Dried fruit, nuts, and seeds – Raisins, apricots, dried cranberries, or any dried fruit for that matter can jazz up a salad or an ordinary bowl of oatmeal. Toss some nuts into a salad in place of croutons for some crunch or just toss ’em in your mouth for a snack.
- Canned tuna – Choose light tuna for lower mercury levels.
- Spices and herbs – salt & pepper are a must, but having some other key spices can take an ordinary dinner to a new level. Essentials for me are cumin, chili powder, red pepper flakes, curry powder, oregano, cinnamon, and thyme.
While this isn’t a comprehensive list, you can easily add some fresh ingredients to these staples and create delicious and healthy meals. All of these products are available online at Walmart.ca and at such an affordable cost. Note, if for some reason they are out of one of your essentials, they will gladly choose an appropriate substitution for you.
I decided to take my now perfectly stocked pantry for a whirl with this delicious quinoa and chickpea bowl.
This recipe comes together in no time at all using mostly pantry ingredients you already have on hand. Because you already have gone online and stocked your kitchen with this list, right!? Good.
Chickpeas, quinoa, and peanut butter – three of my kitchen pantry must-haves – form the base of this vegetarian bowl. Apple cider vinegar and maple syrup help form the sweet and creamy peanut dressing.
All I’ve added is some fresh baby spinach and roasted sweet potatoes. While this bowl is a complete meal on its own, you could also throw in some canned tuna, any leftover grilled meat or fish, or some roasted tofu to up the protein. Any leftover veggies you want to use up in your fridge could be tossed in as well. Make a large batch on the weekend, and you have lunch or dinner set for the week ahead.
Whatever you do don’t forget the sauce – it just turns this bowl of grains, beans, and veg into one of those oh so trendy Buddha bowls found at every vegetarian restaurant these days. Except way more affordable, healthful, and delicious.
You are only one click away from having this meal on your table. So what are you waiting for?!
Quinoa Bowl with Chickpeas, Roasted Sweet Potatoes, Spinach and Peanut Sauce
Lunch, Main Dish
- 1 cup quinoa
- 2 Cups water
- 2 sweet potatoes (chopped)
- 1 Tbsp canola oil
- 1 can chickpeas (drained and rinsed)
- 5oz baby spinach
- salt and pepper (to taste)
- 1/4 cup all natural peanut butter
- 3 Tbsp water
- 2 Tbsp apple cider vinegar
- 1 Tbsp soy sauce
- 1 Tbsp maple syrup
While I've assembled these bowls individually, you could also toss all the ingredients together in a large bowl and store in the fridge until you are ready to eat. It will keep in the fridge up to 5 days. The quinoa, sweet potatoes, and peanut sauce can all be made a day or two ahead of time.
||Place quinoa and water in a saucepan and bring to a boil. Cover, reduce heat, and simmer until all the water is absorbed and quinoa is cooked, about 12-15 minutes. Set aside. |
||Meanwhile, Preheat oven to 400 degrees and line a baking sheet with parchment paper. Rub sweet potato with canola oil and season with salt and pepper. Roast in the oven until soft, about 20 minutes. Remove and set aside. |
||Divide quinoa among four bowls. Top with spinach, roasted sweet potatoes, and chickpeas. Drizzle peanut sauce over top and dig in! |
This post is sponsored by Walmart Canada as part of the Walmart.ca Grocery Pick-Up program. In exchange for this post, I have received perks in the form of products and/or compensation. All opinions on this blog are my own.