Trying to cut back on ultraprocessed foods? Make these four pantry staples yourself | Canada Voices

With a growing number of studies raising health concerns about ultra-processed foods, perhaps you’re paying closer attention to ingredient lists on the foods you buy.

If some boast lengthy lists with additives and words you don’t recognize, consider making homemade versions.

Making your own pantry staples allows you to control how much salt, sugar and fat you add to suit your taste and dietary needs.

Homemade foods also have a fresher flavour than packaged ones bought at the grocery store.

And in the long run, you’ll save money on your grocery bill.

Here’s a list of common staples you can easily make a healthier homemade version of.

Salad dressing

Oil-based dressings increase the amount of fat-soluble nutrients and antioxidants (vitamins E and K, beta-carotene, brain-friendly lutein) your body absorbs from salad greens and other vegetables. (A good reason to pass on reduced-fat dressings.)

Commercial salad dressings, though, can contain added sugar, xanthan gum to emulsify oil and vinegar, modified starches, modified milk ingredients and other additives. Many are also made with soybean oil, an unsaturated oil that’s prevalent in highly processed foods.

A simple homemade vinaigrette dressing requires no more than whisking oil into vinegar and adding mustard (a natural emulsifier), along with, if you like, minced garlic or shallot and dried herbs. The basic ratio is three parts oil to one part acidic liquid (vinegar or citrus juice) but there’s no reason you can’t use a two-to-one ratio depending on your taste preference.

Vinaigrette dressings made with dried herbs will last for three to four weeks in the refrigerator. Dressings with fresh ingredients such as garlic, onion, herbs or citrus juice will keep for four to seven days. Store dairy-based dressings for three to five days.

Granola

This oat-based whole grain cereal has a regular spot in my pantry. Crunchy oat clusters combined with nuts, seeds, dried fruit and toasted coconut flakes seriously elevate my yogurt and berry breakfast.

One reason I make my own is to avoid the high sugar content – as much as 10 g per serving – of commercial brands.

While there are many artisanal brands that have less sugar, they’re also an expensive grocery item. (My favourite artisan granola costs $24 per 600 g package.)

To make granola, combine whole grains (e.g., rolled oats, quinoa flakes, buckwheat, millet), chopped nuts, seeds, cinnamon (depending on recipe) and a pinch of salt. Mix in the fat (e.g., coconut oil, olive oil, nut butter), sweetener (e.g., maple syrup, honey) and citrus zest or vanilla extract if using.

Bake at 350 F for 20 minutes, stirring halfway through. If you love coconut as much as I do, add unsweetened coconut flakes during the last 5 minutes of baking.

When cooled, stir in unsweetened dried fruits such as blueberries, cherries, apricot and apple.

Stored in an airtight container, homemade granola lasts for two to four weeks at room temperature. In the freezer, store for three months.

Pasta sauce

Homemade marinara sauce is convenient to have on hand when you crave a bowl of pasta to warm you up.

There are many tasty store-bought sauces made with wholesome ingredients, but they typically come with a hefty dose of sodium, delivering 420 to 580 mg per half-cup serving. That’s a lot considering adults need 1,500 mg of sodium per day.

Thanks to cooked tomatoes, marinara sauce is an excellent source of lycopene, an antioxidant thought to guard against prostate cancer.

Look for simple marinara recipes online. My go-to sauce has six ingredients: a 28-ounce can of whole tomatoes, a yellow onion halved, 1 or 2 peeled whole garlic cloves, extra virgin olive oil, dried oregano and red chili flakes.

Add all ingredients to a sauce pan, bring to a simmer and cook uncovered for 45 minutes. Remove onion and garlic before serving. (Or smash the garlic and stir into sauce.)

Consider making a double batch. It also doubles as pizza sauce. Marinara sauce freezes well for up to six months.

Spice blends

Spices are a regular part of my meals. Flavour aside, they’re a good source of polyphenols, phytochemicals with potent antioxidant and anti-inflammatory properties.

My staple homemade spice blends are taco seasoning, shawarma seasoning and dry rub for grilling.

I omit or limit the salt, an ingredient that’s added in generous amounts to many store-bought spice blends. I can also customize the spice level to my personal taste.

You’ll find plenty of different spice blend recipes online.

Store spice blends in tightly sealed glass jars or metal tins away from heat and light; they’ll keep for two to three years.

Leslie Beck, a Toronto-based private practice dietitian, is director of food and nutrition at Medcan. Follow her on X @LeslieBeckRD