Kitchen Essentials


Months ago our fridge broke down and we lost eeeeverything. Like, $400 worth of food - gone. We had to start from square one on a super limited budget. Now, we have a pretty minimalist fridge filled with only the essentials. It's nice looking in and not being overwhelmed. Now, our grocery shopping trips are super simple; we basically just get the same things everytime. It also makes food prep and meal plans consistent, removing quite a bit of anxiety and stress each week. I promised a list of our essentials - here it is! The only things we frequently restock are perishables and beans. Once a month or every two months we do a replen of the others, and replace spices when they run out. We keep the cost low by getting almost all our produce (& delicious ground beef) at the Calgary Farmers Market, and then use our CJSW Friends card to get discounts at places like Sunnyside Natural Market. Over the next few weeks I'll be sharing some of our go-to meals using these ingredients.


Fridge & Freezer Essentials

  • Apple Cider Vinegar
  • Sauerkraut
  • Organic Plain Greek Yogurt
  • Almond Milk
  • Organic Frozen Fruit
  • Avocados
  • Tomatoes
  • Onions
  • Kale
  • Arugula
  • Cabbage
  • Zucchini
  • Sprouts
  • Rutabaga
  • Cauliflower
  • Spaghetti squash
  • Artichoke hearts
  • Olives
  • Lemons
  • Limes
  • Parsley
  • Cilantro
  • Grainy mustard
  • Sheep feta
  • Organic bone broth
  • Whole chicken
  • Organic ground beef or pork
  • Sausages

Pantry Essentials

  • Organic sustainable tuna
  • Hemp hearts
  • Chia seeds
  • Cacao
  • Canned coconut milk
  • Quinoa
  • Brown Rice
  • Organic canned diced or crushed tomatoes
  • Organic black beans
  • Organic chickpeas

Essential Spices

  • Paprika
  • Turmeric
  • Oregano
  • Sea salt
  • Dried Chilis
  • Cumin Seeds
  • Rosemary
  • Thyme
  • Sage
  • Black Pepper
  • Fennel
  • Ginger
  • Cinnamon