Making meals can be much easier when you have a supply always on hand. We’ve rounded up the key fruits and vegetables to pack in your pantry or freezer to make magic out of every meal.

Garlic
Not only does garlic really add flavour to every dish, it also has many health benefits, including protecting against ulcers, fighting the common cold, and it is one of the most powerful antioxidants.  If its strong flavour is too intense, try roasting it first instead. Slice a thin layer from the top of a whole bulb, wrap it in foil, and bake it at 375F for an hour. Squeeze out the innards and add to any dish, or simply spread on toast.

Onions
In the same family as garlic, onions also provide benefits, such as regulating blood pressure and lowering cholesterol. they are also a mainstay base for any dish, and add instant flavour to any meal. Saute alongside your favourite vegetables, add to every soup, and caramelize for a quick, flavourful topping.

Canned tomatoes
When cooked, tomatoes become increasingly richer in lycopene, which reduces the risk of cardiovascular disease and some cancers. Canned tomatoes also offer a quick, impromptu solution for sauces, side dishes, soups and stews.

Tomato paste
Because of the concentration of ingredient, tomato paste is the best source of lycopene. Add a dollop of tomato paste to thicken soups, stews and sauces; dilute with water to make your favourite spaghetti sauce or, with more water, tomato soup; add fresh herbs and roasted garlic for an easy appetizer spread.

Frozen spinach
We’ve told you about all the benefits of leafy green vegetables, but sometimes they are too wilty for us to willingly buy. Having frozen spinach on hand adds instant nutrition to stirfries, soups, stews, side dishes, and pasta dishes.

Dried mushrooms
Soak dried mushrooms in water, and use their liquid for extra flavour for gravies, sauces, and stews. Some kinds, such as shiitakes and porcinis, are known to fight cancers.

Frozen fruit
Frozen fruit is best in the off-season, because it’s picked at its peak of ripeness and flash frozen immediately, sealing in nutrition and flavour. Have handy for the time of year when berries are scarce, apples are mealy, and oranges are dry.

Add to our favourite pantry produce below. What do you always have stashed away among your canned legumes and dried grains?

Image courtesy of ninecooks.typepad.com

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