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Pantry & Fridge

There are a few basics to cooking that need to be addressed when it comes to the kitchen. Some of these tips are to do with organization in the kitchen which have direct health implications, and others are about stocking up your kitchen and fridge with healthy, flavourful ingredients that are staples for all types of cooking. 

How to organize your fridge:

The most important notes are: The lowest part of your fridge tends to be the coldest (since heat rises), so try to keep things like your milk as low as possible and your eggs around the centre of the fridge. You meats should have one designated drawer and your fruits and vegetables another drawer. Note that there is a humidity dial for every drawer. As a general rule of thumb, use the low-humidity setting for anything that rots easily. That means apples, pears, avocados, melons or stone fruits. The high-humidity drawer is great for anything that wilts—think thin-skinned vegetables like asparagus or leafy vegetables like greens. Condiments and sauces are shelf stable and can stay on the fridge door. 

Watch this great video on organizing your fridge for more info:

Stocking the spice cabinet:

At the end of the day, the types of spices you choose are going to depend on your preference. These are some of the spices I believe are essential for overall health and provide variety for all types of cooking so you can feel like you can recreate your favourite restaurant meal.

Go to shop and scroll to Harmonic Arts to purchase quality herbs and spices.

  • Fennel seeds

  • Cumin seeds

  • Coriander seeds

  • Black pepper

  • All spice

  • Nutmeg

  • Clove

  • Anise 

  • Cardamom; Green and black.

  • Cinnamon bark (Ceylon only)

  • Ginger root (fresh or dry)

  • Licorice root

  • Turmeric powder

  • Paprika powder (optional addition: Smoked paprika)

  • Cayenne powder

  • Thyme leaves

  • Oregano leaves

  • Basil leaves

  • Chive leaves

  • Sesame seeds; white and black.


  • Nutritional yeast


Visit my page on condiments to learn more about how to make your own fermented ketchup and sriracha sauces and more.

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