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www.oakvillebeaver.com The Oakville Beaver, Wednesday November 14, 2007 - 17 Stock your kitchen with the basics Healthy eating starts at the grocery store. Making wise choices in the aisles benefits both your waist and your wallet. The good news is that it is possible to eat well on a tight budget. People with, or at risk of diabetes need to have a balance of foods from all food groups to meet their nutritional needs The best way to ensure you are receiving all the necessary daily nutrients, planning ahead and pinching your pennies is to make sure you have a basic shelf in your kitchen. No need to call a contractor, simply dedicate a shelf in your kitchen to stocking the essentials. The Canadian Diabetes Association recommends every household create a basic shelf that has food staples for any occasion. Consider this your personal pantry for healthy eating. Ingredients of a Basic Shelf In the grains and starches department, stock hot cereal, cold cereal with more than 4 g of fibre, flour, parboiled white and brown rice, and regular and whole wheat pasta. With these items, you'll create a healthy foundation to begin any meal. For your fruits and vegetables supply, consider the following: canned fruit in its own juices, plain frozen fruit, canned vegetables, plain frozen vegetables, and dried vegetable mixes and soup mixes. Here are some ideas for stocking meat and alternatives: canned fish and poultry; canned and dried varieties of legumes, lentils and beans which make having protein always on hand a snap. Peanut butter is a must for quick snacks and sandwiches and cartons of liquid egg in the freezer are handy to have on hand. Don't forget about your calcium requirements. Keep skim milk powder and cans of evaporated skim on hand. An essential component of a basic shelf is one or two percent milk. A certain amount of fat is a healthy part of any meal plan. The Canadian Diabetes Association recommends equipping your cupboards with canola oil and soft margarine - be sure to look for the non-hydrogenated kinds. As well, plain nuts make a yummy and nourishing snack or addition to a stir-fry. Just always remember to eat small amounts of fats since they are high in calories. To read more about creating your household's basic shelf you can find a copy of the Canadian Diabetes Association's Beyond the Basics at https://orders.diabetes.ca. - News Canada Pass the salt ... and keep on passing it Limiting salt (sodium) is important for controlling blood pressure, a complication of diabetes. Choose lower salt tinned goods and find ways to make your own recipes from staples you buy in jars or tins. Recipe makeover Make your own tomato sauce by sautéing some onion and garlic with herbs such as oregano, basil and dried parsley in a few drops of oil for a few minutes. Add diced canned tomatoes and simmer slowly over low heat for at least 30 minutes. To thicken, add a tablespoon or more of tomato paste. Learn to use herbs and spices to add flavour Parsley, sage, rosemary, and thyme are classic herbs that you will savour. Cinnamon, cloves, nutmeg will add a new taste to traditional dishes. Here are more flavour agents to add to your favourite dishes: garlic, ginger, cumin and tumeric ­ a few ways you can keep things tasty and limit the salt in your recipes. Soup's up The Canadian Diabetes Association recommends making soups a part of your family's healthy eating habits. There are an endless variety of recipes that offer excellent nutrition. Soups are easy and can be very inexpensive to prepare. By sticking to broth-based soups, you can load up on veggies and ensure your daily need is met, and by making your own, you can limit the sodium content. Short of time to make your own soup? Here's an easy solution, dilute the sodium in canned soups by using two cans of water and adding one can of leftover or frozen vegetables. You can read more about making wise choices for prevention and management of diabetes online at diabetes.ca. - News Canada 1 5 Y E A R S I N T O R O N T O. NOW IN OAKVILLE Buy one Entree & Receive EST. 2006 $6.00 OFF Second Entree Expiry Date Dec. 31/07 Awesome Menu Selection 376 Iroquois Shore Rd. (at Trafalgar & the QEW) Oakville 905-845-7937 11 PEARL ST. (at Thomas & Pearl St.) STREETSVILLE 905-816-9964 Fantastic Food Friendly Service Great Atmosphere Monday Nights featuring Online menu: www.MontfortRestaurants.com PLAN YOUR HOLIDAY PARTY NOW! 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