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What's in your kitchen?

csa essentials farm to table freezer fridge Hamilton health local food nutrition organic pantry real food Uncategorized whole food

Hello RFK families & friends. As we all know, there are a plethora of reasons as to why we should eat whole, real foods but what I most often hear (and experience)  is that a lack of time is the prevalent obstacle in accomplishing a whole foods diet.

There are so many amazing food and meal ideas on social media sites that inspire me to cook up all my meals for the week on Sunday...what a great idea, makes perfect sense and wow, will my week be easier! Then Sunday arrives and so does hockey, birthday parties, baby showers, laundry and all of the stuff that our privileged lives bring along with it and I barely get Sunday dinner on the table. Hence the reason I am one of RFK's biggest customers.

So, in the spirit of good intentions, practicality and caring about the world we live in, following is a list of essential items to have in your kitchen so that when inspiration hits or hungry beasts arrive, you are equipped with the best ingredients.


  1. Frozen berries - great for smoothies and heat up as a topping for breakfast oats or pancakes
  2. Frozen vegetables - cored tomatoes, grated zucchini, green beans, corn, peas (frozen is healthier than canned)
  3. Prepared meals - frozen meal kits, soups, stews, casseroles
  4. Pre-made grab & go breakfasts/snacks - pancakes, waffles and muffins (from freezer pop in the toaster oven)
  5. Frozen doughs/batters - makes for easy cookies & muffins
  6. Whole grain breads & tortillas - when the fresh bread runs out
  7. Locally & humanely raised meat - stock up


  1. Nuts & seeds - almonds, cashews, sunflowers, sesame seeds, filberts
  2. Dried fruit - raisins, dates, apricots (add to morning cereals or to baking
  3. Whole-grain flours - spelt, oat, rice, wheat
  4. Baking ingredients - honey, pure vanilla extract, spices, oils, salt, and baking powder/soda
  5. Pre-measured dried baking ingredients - for your family's favourites granola bars, muffins, pancakes
  6. Whole-grain products - pbrown rice, millet, barley, whole grain/sourdough bread
  7. Whole grain cereals - oats, granola, puffed cereal
  8. Fresh fruit 
  9. Canned or Jarred - Beans (legumes), tomatoes
  10. Dried - Beans (legumes), herbs, spices
  11. Vinegar - apple cider, red/white wine, rice, balsamic
  12. Produce Staples - potatoes, onions, garlic


  1. Dairy products - milk, cheese, cream cheese, plain yogurt
  2. Eggs
  3. Fresh fruits & vegetables
  4. Seed/nut butters - sunflower, sesame seed, cashew, peanut, almond
  5. Cooking fats - butter, coconut oil, sunflower oil
  6. Snacks & sides - olives, pickles, fermented foods (kimchi/sauerkraut)
  7. Dips, spreads, sauces - hummus, tzatiki, tamari sauce, maple syrup, mustard, hot sauce, homemade salad dressings
(The list of essential food items is partially derived from 100 Days of Real Food)

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  • realfoodkitchens on

    Hi Slim Land. We would definitely agree that many store-bought prepared/packaged meals should be avoided. As consumers we should always be aware of the ingredients and additives in our food. But since we are in the business of supporting busy individuals and families in eating healthy meals that they can cook easily and quickly, we think it is great if they can make these pre-made items on their own but we are here to help out if they cannot!

  • Siim Land on

    Definately would advise skipping the premade and prepared meals like the devil!

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