Having a well-stocked pantry provides the foundations for a variety of dishes that can be adapted using whatever fresh produce you have available. Whip your pantry into shape with these key staples for a nutritious and speedy meal at your fingertips.
When it comes to grains, it’s important to choose whole grains and wholemeal varieties whenever you can. Whole grains are a simple way to boost your fibre intake, provide slow-burning carbohydrates for long-lasting energy and make a nutritious and filling base for meals and snacks.
- Barley Rice (brown, Basmati, wild)
- Whole-wheat pasta
- Quinoa Noodles (Udon, Soba)
- Rolled Oats Amaranth (puffed)
No pantry is complete without flour. Thankfully, with a variety of flour options available, you can easily take your baked goods to new, healthy heights.
- Almond Meal
PULSES AND LEGUMES
Pulses and legumes provide a budget-friendly and versatile way to add hunger-busting fibre, plant-based protein and antioxidants to almost any dish. Team with salads, soups, tacos, rice bowls, or mash them into a tasty dip, or use as a meat substitute in pasta sauce or patties. Opt for the salt-reduced varieties where possible and rinse thoroughly to remove excess salt.
- Dried and canned lentils
- Canned beans (Baked, Kidney, Borlotti, Black, Four Bean Mix)
NUTS AND SEEDS
Packed with heart-healthy healthy fats, fibre and protein, as well as health-promoting phytochemicals. Enjoy the goodness of nuts as a snack, as a spread, sprinkled over breakfast cereals or smoothies, or ground into a delicious pesto.
- Nut butters
Canned tomatoes are a cost-effective, long lasting pantry item that can be used in a range of healthy recipes and provide an excellent source of lycopene, which is linked to heart health. Opt for reduced-salt varieties.
Healthy oils contain a mix of fatty acids such as monounsaturated and polyunsaturated fats. These fats are considered heart-friendly because they help to lower the bad (LDL) cholesterol and have abundant disease-fighting antioxidants. Whether you’re baking, frying, sautéing or drizzling, having a variety of healthy oils on hand will give distinct flavours that can be tailored with certain ingredients.
- Extra virgin olive oil
- Canola (rapeseed)
- Other (Macadamia, Sunflower, Coconut oil)
As well as being incredibly versatile, canned fish pack a nutritious punch offering the all-important omega-3 fatty acids and ready-to-eat protein. Toss into pasta, baked dishes or top wholegrain crackers for a well-rounded snack.
HERBS AND SPICES
Dried herbs and spices are a delicious way to add a variety of flavours to recipes and reduce the need for added salt.
- Chilli flakes
- Curry powder
- Cayenne pepper
When done right, a healthy stash of nourishing snacks can help to stabilise blood sugar levels, combat energy slumps and take the edge off your hunger so you don’t overeat at the next meal.
- Wholegrain crackers
- Raw nuts
- Dried fruit (medjool dates, apricots, figs, raisins, currants)
- Roasted beans/legumes
- Baking powder
- Cacao Powder