{"id":2651,"date":"2025-01-15T14:37:54","date_gmt":"2025-01-15T14:37:54","guid":{"rendered":"https:\/\/blog.mealnstock.com\/?p=2651"},"modified":"2025-03-16T13:53:42","modified_gmt":"2025-03-16T13:53:42","slug":"what-to-buy-in-january-in-canada-nutrition-and-savings-at-your-fingertips","status":"publish","type":"post","link":"https:\/\/blog.mealnstock.com\/en\/what-to-buy-in-january-in-canada-nutrition-and-savings-at-your-fingertips\/","title":{"rendered":"What to Buy in January in Canada: Nutrition and Savings at Your Fingertips"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"2651\" class=\"elementor elementor-2651\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-47df228 e-con-full e-flex e-con e-parent\" data-id=\"47df228\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-aa9f35e elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"aa9f35e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><img fetchpriority=\"high\" decoding=\"async\" data-recalc-dims=\"1\" class=\"alignleft wp-image-2639\" src=\"https:\/\/i0.wp.com\/blog.mealnstock.com\/wp-content\/uploads\/2025\/01\/january-10.jpg?resize=270%2C480&#038;ssl=1\" alt=\"\" width=\"270\" height=\"480\" srcset=\"https:\/\/i0.wp.com\/blog.mealnstock.com\/wp-content\/uploads\/2025\/01\/january-10.jpg?w=450&amp;ssl=1 450w, https:\/\/i0.wp.com\/blog.mealnstock.com\/wp-content\/uploads\/2025\/01\/january-10.jpg?resize=169%2C300&amp;ssl=1 169w\" sizes=\"(max-width: 270px) 100vw, 270px\" \/><\/p>\n<p>January marks the beginning of a new cycle. After the holidays, we renew our energy and set new goals. While any day can be the perfect starting point, the symbolism of the new year invites us to reflect and reorganize.<\/p>\n<p>In Canadian winters, when fresh produce harvests slow after fall and prices rise, maintaining a healthy diet can feel like a luxury. I understand what it\u2019s like to scan the prices and question whether it\u2019s possible to eat well without emptying your wallet.<\/p>\n<p>When I moved to Canada, it took me a while to understand the dynamics of winter: changes in weather, activities, clothing, and\u2014most of all\u2014food. But adapting isn\u2019t just about surviving; it\u2019s about finding ways to thrive.<\/p>\n<p>Thriving in winter means stocking up on the best January staples and enjoying those cozy, comforting recipes: soups, stews, chowders, and broths. And since winter isn\u2019t complete without a hot drink, why not pair your coffee or tea with a freshly baked treat? These little luxuries can be soul-soothing.<\/p>\n<h3><strong>Tip 1: Buy Seasonal Products<\/strong><\/h3>\n<p>Seasonal products are often more affordable and nutrient-dense. Although nothing grows outdoors in January in Canada (except in greenhouses), some produce from the fall harvest remains available at stable prices for months.<\/p>\n<p>Citrus fruits are a great way to boost your vitamin C intake during winter. Apples, stored from the fall harvest, are another staple. The same applies to vegetables like potatoes, carrots, and cabbage, which have long shelf lives. Here\u2019s a list of seasonal items you can buy:<\/p>\n<p><img decoding=\"async\" data-recalc-dims=\"1\" class=\"aligncenter wp-image-2637 size-full\" src=\"https:\/\/i0.wp.com\/blog.mealnstock.com\/wp-content\/uploads\/2025\/01\/january_m-8.jpg?resize=800%2C602&#038;ssl=1\" alt=\"\" width=\"800\" height=\"602\" srcset=\"https:\/\/i0.wp.com\/blog.mealnstock.com\/wp-content\/uploads\/2025\/01\/january_m-8.jpg?w=800&amp;ssl=1 800w, https:\/\/i0.wp.com\/blog.mealnstock.com\/wp-content\/uploads\/2025\/01\/january_m-8.jpg?resize=300%2C226&amp;ssl=1 300w, https:\/\/i0.wp.com\/blog.mealnstock.com\/wp-content\/uploads\/2025\/01\/january_m-8.jpg?resize=768%2C578&amp;ssl=1 768w, https:\/\/i0.wp.com\/blog.mealnstock.com\/wp-content\/uploads\/2025\/01\/january_m-8.jpg?resize=750%2C564&amp;ssl=1 750w, https:\/\/i0.wp.com\/blog.mealnstock.com\/wp-content\/uploads\/2025\/01\/january_m-8.jpg?resize=500%2C375&amp;ssl=1 500w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<h4><strong>Fruits:<\/strong><\/h4>\n<ul>\n<li>Apples (stored from last year\u2019s harvest)<\/li>\n<li>Bananas (economical)<\/li>\n<li>Citrus fruits: lemons, grapefruits, oranges, clementines, and mandarins (imported but in season)<\/li>\n<li>Pineapples<\/li>\n<\/ul>\n<p><img decoding=\"async\" data-recalc-dims=\"1\" class=\"aligncenter wp-image-2638 size-full\" src=\"https:\/\/i0.wp.com\/blog.mealnstock.com\/wp-content\/uploads\/2025\/01\/january_m-6.jpg?resize=800%2C602&#038;ssl=1\" alt=\"\" width=\"800\" height=\"602\" srcset=\"https:\/\/i0.wp.com\/blog.mealnstock.com\/wp-content\/uploads\/2025\/01\/january_m-6.jpg?w=800&amp;ssl=1 800w, https:\/\/i0.wp.com\/blog.mealnstock.com\/wp-content\/uploads\/2025\/01\/january_m-6.jpg?resize=300%2C226&amp;ssl=1 300w, https:\/\/i0.wp.com\/blog.mealnstock.com\/wp-content\/uploads\/2025\/01\/january_m-6.jpg?resize=768%2C578&amp;ssl=1 768w, https:\/\/i0.wp.com\/blog.mealnstock.com\/wp-content\/uploads\/2025\/01\/january_m-6.jpg?resize=750%2C564&amp;ssl=1 750w, https:\/\/i0.wp.com\/blog.mealnstock.com\/wp-content\/uploads\/2025\/01\/january_m-6.jpg?resize=500%2C375&amp;ssl=1 500w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<h4><strong>Vegetables:<\/strong><\/h4>\n<ul>\n<li>Onions<\/li>\n<li>Potatoes<\/li>\n<li>Carrots<\/li>\n<li>Cabbage<\/li>\n<li>Squash<\/li>\n<li>Cucumbers<\/li>\n<li>Root vegetables: sweet potatoes, turnips, rutabaga, beets, and parsnips<\/li>\n<\/ul>\n<figure id=\"attachment_2642\" aria-describedby=\"caption-attachment-2642\" style=\"width: 392px\" class=\"wp-caption alignleft\"><img loading=\"lazy\" decoding=\"async\" data-recalc-dims=\"1\" class=\"wp-image-2642\" src=\"https:\/\/i0.wp.com\/blog.mealnstock.com\/wp-content\/uploads\/2025\/01\/january_m-9.jpg?resize=392%2C697&#038;ssl=1\" alt=\"\" width=\"392\" height=\"697\" srcset=\"https:\/\/i0.wp.com\/blog.mealnstock.com\/wp-content\/uploads\/2025\/01\/january_m-9.jpg?w=450&amp;ssl=1 450w, https:\/\/i0.wp.com\/blog.mealnstock.com\/wp-content\/uploads\/2025\/01\/january_m-9.jpg?resize=169%2C300&amp;ssl=1 169w\" sizes=\"(max-width: 392px) 100vw, 392px\" \/><figcaption id=\"caption-attachment-2642\" class=\"wp-caption-text\"><strong>Celeriac:<\/strong> Perfect for soups, pur\u00e9es, and winter stews.<\/figcaption><\/figure>\n<h4><strong>Featured Root Vegetables:<\/strong><\/h4>\n<ul>\n<li>\n<p><strong>Turnips<\/strong><\/p>\n<\/li><ul>\n<li><em>Availability:<\/em> Late harvest, very resilient<\/li>\n<li><em>Characteristics:<\/em> Slightly sweet and peppery, rich in vitamin C<\/li>\n<li><em>Uses:<\/em> Great in stews, pur\u00e9es, and as a side<\/li><\/ul>\n\n<\/ul>\n<ul>\n<li>\n<p><strong>Rutabaga<\/strong><\/p>\n<\/li><ul>\n<li><em>Availability:<\/em> Similar to turnips but sweeter<\/li>\n<li><em>Characteristics:<\/em> High in fiber and low in calories<\/li>\n<li><em>Uses:<\/em> Ideal for soups, pur\u00e9es, or as a potato substitute<\/li><\/ul>\n\n<\/ul>\n<ul>\n<li>\n<p><strong>Beets<\/strong><\/p>\n<\/li><ul>\n<li><em>Availability:<\/em> Common in markets throughout winter<\/li>\n<li><em>Characteristics:<\/em> Sweet, earthy, and vibrant in colour<\/li>\n<li><em>Uses:<\/em> Can be eaten raw, cooked, in salads, juices, or as a side<\/li><\/ul>\n\n<\/ul>\n<ul>\n<li>\n<p><strong>Parsnips<\/strong><\/p>\n<\/li><ul>\n<li><em>Availability:<\/em> A traditional winter root in Canada<\/li>\n<li><em>Characteristics:<\/em> Sweet flavour and carrot-like texture<\/li>\n<li><em>Uses:<\/em> Roasted, in soups, or as a fries alternative<\/li><\/ul>\n\n<\/ul>\n<p><strong>Example Dish:<\/strong><br><strong>Borscht<\/strong>, a classic soup from Eastern Europe, is the perfect example of an affordable and nutritious winter meal. I\u2019ll soon be sharing the full recipe so you can make it at home.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-9dc3c59 e-flex e-con-boxed e-con e-parent\" data-id=\"9dc3c59\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7e913f0 elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"7e913f0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3><strong>Tip 2: Use Canned Goods and Preserves (But Avoid Ultra-Processed Foods)<\/strong><\/h3><p>Canned vegetables and fruits are excellent options for soups, sauces, stews, and baked goods when fresh items are out of season. Many healthy canned products don\u2019t fall into the &#8220;ultra-processed&#8221; category.<\/p><p>When choosing preserves, check the ingredient list and avoid items with added sugars, hydrogenated oils, or unnecessary additives.<\/p><p>A useful tool for checking the quality of a product is <a href=\"https:\/\/world.openfoodfacts.org\/\" target=\"_blank\" rel=\"noopener\"><strong>OpenFoodFacts<\/strong><\/a>. This app\/website allows you to scan barcodes and shows you the NOVA Score, which classifies foods based on their level of processing:<\/p><ul><li><strong>NOVA 1:<\/strong> Minimally processed foods (e.g., canned vegetables without additives)<\/li><li><strong>NOVA 2:<\/strong> Processed culinary ingredients (e.g., flour, oils)<\/li><li><strong>NOVA 3:<\/strong> Processed foods (e.g., store-bought sauces, commercial bread)<\/li><li><strong>NOVA 4:<\/strong> Ultra-processed foods (e.g., products with multiple additives, colourants, and refined sugars)<\/li><\/ul><p>If a product isn\u2019t in the database, you can contribute by adding the ingredients and information to enrich the data.<\/p><p><strong>Recommended Items:<\/strong><\/p><ul><li>Canned tomatoes (red and green)<\/li><li>Peas<\/li><li>Mushrooms<\/li><li>Corn (<em>or one of its varieties for making pozole!<\/em>)<\/li><li>Green beans<\/li><li>Fruit pur\u00e9es<\/li><li>Jams (<em>If you made homemade jam, it\u2019s a luxury worth savouring in winter<\/em>)<\/li><li>Canned fruits in natural juice<\/li><li>Pickles, canned chillies, adobos, etc.<\/li><\/ul><p>Preserves are fantastic for keeping a well-stocked pantry in winter without compromising your health. By paying attention to labels, you can make smart choices and enjoy comforting meals all through January.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-1d41314 e-flex e-con-boxed e-con e-parent\" data-id=\"1d41314\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8cd4076 elementor-cta--layout-image-right elementor-cta--valign-middle elementor-hidden-mobile elementor-cta--skin-classic elementor-animated-content elementor-bg-transform elementor-bg-transform-zoom-in elementor-widget elementor-widget-call-to-action\" data-id=\"8cd4076\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"call-to-action.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-cta\">\n\t\t\t\t\t<div class=\"elementor-cta__bg-wrapper\">\n\t\t\t\t<div class=\"elementor-cta__bg elementor-bg\" style=\"background-image: url(https:\/\/i0.wp.com\/blog.mealnstock.com\/wp-content\/uploads\/2024\/11\/pumpkinpie-2.jpg?fit=603%2C800&#038;ssl=1);\" role=\"img\" aria-label=\"A slice of pumpkin pie on a plate\"><\/div>\n\t\t\t\t<div class=\"elementor-cta__bg-overlay\"><\/div>\n\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-cta__content\">\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-cta__description elementor-cta__content-item elementor-content-item\">\n\t\t\t\t\t\tCheck out this delicious pumpkin pie recipe that\u2019s perfect for these winter days. You\u2019re sure to love it!\t\t\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-cta__button-wrapper elementor-cta__content-item elementor-content-item \">\n\t\t\t\t\t<a class=\"elementor-cta__button elementor-button elementor-size-\" href=\"https:\/\/blog.mealnstock.com\/en\/pumpkin-pie-a-culinary-blend-of-cultures-and-time\/\" target=\"_blank\">\n\t\t\t\t\t\tSee recipe\t\t\t\t\t<\/a>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-1fd4dab e-flex e-con-boxed e-con e-parent\" data-id=\"1fd4dab\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-22f10b9 elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"22f10b9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3><strong>Tip 3: Frozen Fruits and Vegetables: Winter\u2019s Best Allies<\/strong><\/h3><p><strong>Did you know that frozen vegetables retain up to 90% of their nutrients because they\u2019re processed immediately after harvesting?<\/strong><\/p><p>As a Mexican, I found it difficult at first to adjust to using frozen fruits and vegetables, as I was used to fresh produce all year round. However, I discovered that freezing is one of the best ways to preserve nutrients. Since frozen foods are processed right after harvest, they maintain a nutritional content similar to fresh items.<\/p><p>The texture may change in some cases, but once cooked or blended, the difference is minimal, and the nutrients stay nearly intact.<\/p><h4><strong>Frozen Fruits:<\/strong><\/h4><ul><li>Strawberries<\/li><li>Raspberries<\/li><li>Blueberries<\/li><li>Mango<\/li><li>Cherries<\/li><li>Avocado<\/li><\/ul><h4><strong>Frozen Vegetables:<\/strong><\/h4><ul><li>Broccoli<\/li><li>Cauliflower<\/li><li>Bell peppers<\/li><li>Corn<\/li><li>Carrots<\/li><li>Peas<\/li><li>Spinach (<em>texture differs but works well in soups and saut\u00e9s<\/em>)<\/li><li>Mixed Vegetables<\/li><\/ul><p>In Canada, you can find a wide variety of affordable frozen fruits and vegetables, making it an excellent way to save money and maintain a healthy diet in winter.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-519c528 e-flex e-con-boxed e-con e-parent\" data-id=\"519c528\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-f226895 elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"f226895\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3><strong>Tip 4: Budget-Friendly Winter Proteins<\/strong><\/h3><p>After December, some stores offer discounts on meats and smoked hams. Plant-based proteins like legumes are also budget-friendly and easy to store.<\/p><h3><strong>Discounted Items:<\/strong><\/h3><ul><li>Turkey and ham (leftovers from the holiday season)<\/li><li>Canned fish like sardines and tuna<\/li><\/ul><h4><strong>Affordable Plant-Based Proteins:<\/strong><\/h4><ul><li>Lentils<\/li><li>Beans<\/li><li>Nuts and seeds (<em>great for snacks, homemade granola, or adding to salads and soups<\/em>)<\/li><\/ul><p>A lentil soup\u2014whether vegetarian or with meat\u2014is an excellent option for cold days. You can add vegetables like carrots and frozen spinach to increase its nutritional value without overspending.<\/p><h3><strong>Tip 5: Pantry Staples for January<\/strong><\/h3><p>A well-stocked pantry with dry goods, spices, and fermented foods allows you to transform any basic recipe into a comforting, flavorful meal. Fermented foods not only add a tangy, delicious touch but are also a natural source of probiotics that improve digestion.<\/p><h4><strong>Pantry Staples:<\/strong><\/h4><ul><li>Rice, pasta, and nuts<\/li><li>Flours and baking essentials (<em>often discounted in the early months of the year<\/em>)<\/li><li>Oils (<em>January often brings sales on cooking oils<\/em>)<\/li><li>Dried chillies and spices (<em>perfect for adding flavour and a special touch to winter dishes<\/em>)<\/li><li>Sauerkraut, kimchi, pickles, miso, and natural yogurt (<em>sometimes discounted due to long shelf life<\/em>)<\/li><\/ul><p>This year, I\u2019m experimenting with my own fermented foods and dried fruits. The cold weather sometimes makes fermenting processes like vinegar or tepache (pineapple ferment) tricky, but I\u2019ll surely share both my successes and learning moments in the future.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-dcce581 e-flex e-con-boxed e-con e-parent\" data-id=\"dcce581\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Winter is the perfect time to enjoy homemade meals that are warm, nutritious, and budget-friendly. Take advantage of seasonal flavors by organizing your pantry based on what\u2019s in season. Planning your January shopping with an eye on discounts allows you to prepare dishes that warm the soul and fill your home with color and aroma.<\/p>\n","protected":false},"author":1,"featured_media":2641,"comment_status":"open","ping_status":"closed","sticky":false,"template":"elementor_theme","format":"standard","meta":{"nf_dc_page":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[931],"tags":[39],"class_list":["post-2651","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-temporal","tag-budget-friendly-cooking-healthy-snack-ideas"],"blocksy_meta":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/blog.mealnstock.com\/wp-content\/uploads\/2025\/01\/january_m-5.jpg?fit=602%2C800&ssl=1","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/blog.mealnstock.com\/en\/wp-json\/wp\/v2\/posts\/2651","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blog.mealnstock.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.mealnstock.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.mealnstock.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.mealnstock.com\/en\/wp-json\/wp\/v2\/comments?post=2651"}],"version-history":[{"count":0,"href":"https:\/\/blog.mealnstock.com\/en\/wp-json\/wp\/v2\/posts\/2651\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.mealnstock.com\/en\/wp-json\/wp\/v2\/media\/2641"}],"wp:attachment":[{"href":"https:\/\/blog.mealnstock.com\/en\/wp-json\/wp\/v2\/media?parent=2651"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.mealnstock.com\/en\/wp-json\/wp\/v2\/categories?post=2651"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.mealnstock.com\/en\/wp-json\/wp\/v2\/tags?post=2651"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}