Making the Most of Food Bank Items

Food banks are essential community resources, and with rising food prices, these supports are more important than ever. According to Food Banks Canada, in March 2024, Canada recorded over 2 million visits to food banks, the highest number in history, representing a 90% increase since 2019.

Pantry Staples You’ll Often Find

Many food banks stock affordable, shelf-stable items. You can incorporate these into balanced meals by pairing with fresh, frozen, or donated produce when available.

Common items include:

• Canned goods: beans, lentils, chickpeas, tuna, salmon, chicken, tomatoes, vegetables, fruit in juice
• Grains: pasta, rice, oats, cereal, crackers
• Proteins: peanut butter, canned fish/chicken, beans, lentils
• Others: soups, broths, pasta sauce, flour, oil
• Occasionally: frozen vegetables, meat, eggs, milk, or seasonal produce

Strategies to Build Balanced Meals

Whenever possible, think Protein + Fibre + Colour when you’re putting meals together.

• Boost protein: add canned beans, chickpeas, or lentils to soups, pasta, rice dishes, or even salads. Look for meal ideas that use canned tuna, chicken, salmon, tofu, or eggs for a cost-effective protein boost.
• Add fibre: mix oats into muffins or pancakes, stir canned beans into chili, or add frozen vegetables to pasta sauce
• Include colour: use canned or frozen vegetables and fruit when fresh produce is limited

Quick Meal Ideas with Food Bank Staples

Beans & Lentils

Chili

• Canned beans + canned tomatoes + chili spices
• Add corn, peppers, or frozen veg if available
• Serve with rice, bread, or crackers

Hearty Lentil Soup

• Canned lentils + broth (or water + bouillon) + canned tomatoes + spices
• Add onion, carrot, celery, or frozen vegetables
• Optional: add in rice or pasta

Burritos or Burrito Bowls

• Rice + canned beans (black beans, kidney beans, or lentils) + taco seasoning
• Add canned corn, tomatoes, or salsa for flavour and colour
• Optional: shredded cheese, frozen peppers, or leftover chicken

Canned Fish or Chicken

Tuna Salad Sandwich

• Canned fish or chicken + mayo or yogurt + seasonings
• Add chopped onion, celery, or apple for crunch
• Serve with bread or crackers

Tuna Pasta Salad

• Cooked pasta + canned fish or chicken + mayo (or oil and vinegar dressing)
• Add canned or frozen peas, corn, cucumber, celery, tomatoes, or chopped pickles

Peanut Butter

Peanut Butter Noodles

• Spaghetti or any pasta tossed with peanut butter + soy sauce
• Add frozen or canned vegetables (peas, corn, carrots)
• Optional: add canned chicken, beans, or tofu for extra protein

Peanut Butter Overnight Oats

• Oats + peanut butter + milk (or milk alternative)
• Add canned or frozen fruit for flavour

Stretching & Upgrading Meals

• Mix proteins: stretch ground meat by combining with beans, chickpeas, or lentils. Tofu is a less expensive alternative that can act like ground meat (grate or crumble extra-firm tofu in place of ground meat).
• Bulk up sauces: add canned or frozen vegetables to pasta sauce or soups
• Make double: cook a big pot of chili, soup, or stew and freeze extras

Bottom Line

Food bank items can be the foundation of nourishing, filling, and affordable meals. With a little planning and creativity, like adding beans to stretch protein, or combining canned goods with fresh or frozen produce when possible, you can build balanced meals that keep you full and satisfied.

To learn more about accessing a local food bank, visit: https://foodbankscanada.ca/find-a-food-bank/

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