in | 31 Oct 2018



Stocking your fridge and pantry should be pretty basic, right? We mean, you’ve been doing it for how many years now? But then again… how often have you found yourself wandering aimlessly around Marqt wondering what to get? How many times have you opened your fridge just to close it again because there was nothing wholesome inside? And how frequently do you find yourself heading out to a restaurant or ordering delivery because nothing in your pantry or refrigerator was even the least bit appealing?


You’re not alone. Though many of us may dream of having a fully-stocked, beautiful pantry and refrigerator, it can be tough to achieve without a little help and guidance. But once you do manage to nail it, it makes healthy, wholesome eating a cinch and also will aid you in meal prepping.


In order to make things a bit simpler for you, we’ve created a little cheat sheet to help you fill both your fridge and your pantry to the brim with vibrant and nutritious things to help you lead a healthy lifestyle. Of course, we love to eat seasonally as well, so we often pick up what looks good at the market as the year wears on, but there are a few things we always have on hand. So get your checklist and head to the market.



1. Abbot Kinney’s Coconut Yogurt: This is one of our favourite things to keep in the fridge because it lasts ages and can be used in so many applications. Pair it with our Chocolate Hazelnut Granola in the morning, dollop some onto our Kabocha, Butternut Squash & Quinoa Curry for a bit of creaminess or mix it with minced garlic, grated cucumber, parsley and a little salt for a refreshing dip.


2. Leafy Greens: We are never without nutrient-dense leafy greens like arugula, romaine, kale or Swiss chard. They’re high in vitamins C and K, as well as calcium, and are a great base for salads, used as wraps for sandwiches or steamed as a side.


3. Juice: Now this should go without saying, but we always have at least one or two Cold Pressed juices in our fridges to make sure that we can rehydrate and fill up on all the good stuff whenever the mood strikes. We like to mix this up from week to week, but there is usually at least one green juice in there.


4. Plant Milk: Whether you like oat or rice or almond, you can’t go wrong with a little bit of plant milk. If we’re feeling really adventurous, we love to make it from scratch (macadamia milk is particularly luxurious) and keep it in the fridge to add to smoothies or as a base for homemade lattes.


5. Frozen Cauliflower: Ok, ok we keep this in the freezer not the fridge, but it is one of the most versatile things to keep on hand. It can be steamed or tossed with olive oil and spices and roasted. Or, one of our favourite things to do with it if we don’t have time to grab a smoothie from the CPJ is to toss it into our at-home smoothies to add creaminess and extra nutrients without adding extra sugar.


6. Hummus: If you’re not going to make it yourself (don’t worry we don’t blame you!), some of the best homemade hummus in town comes from Soup en Zo. They also often have fantastic premade roasted veggies and things if you’re in a pinch.


7. Almond Butter: A perfect healthy treat to keep around because it’s rich and satisfying but also helps to control your blood sugar and nourish your skin, thanks to its monounsaturated fat and high doses of vitamin E. Try to get one without added oils or sugar.


8. Strawberry Lemon Chia Seed Puddings: Sometimes you have a craving for sweets that just won’t go away or you’re rushing out the door to an early meeting and need something you can take with you. Rather than grabbing something unhealthy, we like to keep a couple tubs of either our Strawberry Lemon Chia Seed Puddings or PB & Salted Caramel Steel Cut Oats for healthy indulgence when the mood strikes.


9. Avocado: This stuff goes with anything and makes whatever you’re eating a complete meal. Keeping it in the fridge will help it last a little bit longer for the forgetful amongst us.


10. Nuts and Seeds: You might already keep these on hand, but we’d be willing to bet you are keeping them in your pantry or in jars on your counters. Almonds, chia seeds, sunflower seeds, coconut flakes, ground flax and cashews (plus just about any other bulk item like this) are actually kept infinitely fresher longer when you keep them in the fridge. You can use them to make plant milks, to nibble on as a snack or as a crunchy addition to soup or salad.



1. Coconut Oil: We absolutely adore olive oil, but coconut oil is probably one of the most versatile things you can keep at the ready, particularly if you get the refined stuff. You can use it to cook, you can put it in your hair, you can use it to take off your makeup. You name it, coconut oil can do it.


2. Organic Spices: If you want to enjoy what you’re cooking at home, then you better have a well-stocked spice cabinet. Some essentials are cinnamon, cumin, paprika, cloves, garlic powder, cayenne pepper, ginger, oregano, rosemary, thyme and vanilla extract.


3. Himalayan Pink Salt: Though any salt is great to wake up your food a little, pink Himalayan salt is especially terrific because it contains over 84 minerals and trace elements that can help boost your health.


4. Herbal Teas: Having a well-stocked tea supply will ensure that you can relax, stave off sugar cravings or treat digestive issues whenever you need. Liquorice and peppermint teas are particular faves.


5. Quinoa: This filling staple is amazing to have at the ready when you are stuck for what to make for dinner. Even though it acts like a grain, it’s actually a seed – so it’s naturally without gluten – so it suits almost all diets and is packed full of plant-based protein.


6. Matcha: This always feels like a bit of a treat and is packed full of haling antioxidants. It is also a great substitute for coffee if you’re trying to phase it out or cut back. It actually gives you energy without the crash. Sounds pretty great, huh


7. Canned Coconut Milk: Though you might wonder when you’ll really use this, canned coconut milk is really a little miracle in a can. It’s full of good fat and is perfect for vegan baking, whipping up pureed soups and crafting healthful vegan curries.