CUPBOARD ESSENTIALS

Having a well-stocked pantry with simple and affordable essentials is the first step towards cooking a quick, flavourful and healthy meal. With a limited budget and time, having these essentials will allow you to prepare a satisfying meal to feed you and your family.

 Store cupboard staples are the cornerstone of smart cooking - there is so much you can do with them!

Tinned Food

- Tinned Fruits & Vegetables

These are absolute pantry staples; affordable, can be stored safely for a long time and often involve minimal prep time. Enjoy your favourite fruits and vegetables any time of the year.

Convenient isn’t it?

·Tinned tomatoes are a versatile ingredient and can be used to make a range of recipes – soups, shakshuka, curries, stews and even spaghetti bolognese.

·Other tinned vegetables such as peas, green beans and sweetcorn.

-Tinned pulses and legumes

These are a great way to add fibre to your diet, bulk your meals without piling on the calories and offer a great vegan source of protein.

·Lentils are a great add to your salads, make a comforting dhal and to bulk out meat dishes.

·Beans such as cannellini, butter beans, black beans and kidney beans are great to create delicious soups, stews, veggie chilli and much more!

·Using a can of chickpeas, you could make a batch of hummus, curries and even add them to your salads.

- Tinned Fish

·A can of tuna is a very useful one to have in the pantry to make a sandwich, fishcakes and pasta salads.

·Sardines, salmon and mackerel are all packed with omega-3 -fatty acids which can easily be incorporated into our diets.

Dried Foods

These staples are the base of most meals; they are easy to make and can be paired with an array of other cupboard essentials! They can be used breakfast, lunch or dinner – a must have! They have a long shelf life, inexpensive to buy and last you a long time if stored correctly.

·Rice can be used as a main ingredient for risotto, fried rice and pilafs or as a side for curries. Opt for brown rice if you are looking to add more fibre to your diet.

·Pasta/Noodles come in countless different shapes and can be used to make a variety of dishes from pasta bakes, salads, stir fry or a simple red sauce pasta.

·Porridge oats/cereals are a great breakfast options and can also be used to make granola and flapjacks.

·Couscous are quick to prepare and can be enjoyed with salads or a flavorful dish of tagine.

Condiments

Choosing the right condiments can help enhance your cooking and can transform into a delicious meal.

·Lemon juice great for seasoning when you don’t have fresh ones to use.

·Peanut butter is a popular choice for breakfast meals and to make protein energy balls.

·Honey is a natural sweetener which can be used for glazing salmon, vegetables and meat, for desserts and breakfast bowls.

·Vinegar

·Olive oil

Dried Herbs & Spices

Herbs and spices completely transform a meal, by adding layers of flavour, colour and fragrance to dishes. They also provide antioxidants and are a great way to reduce the use of salt in your diet whilst making your meals more flavourful!

 ·Spices- cinnamon, paprika, turmeric, cumin, ground ginger, cardamom

·Herbs- oregano, mixed herbs, thyme

Dried Fruits & Nuts

Dried fruits and nuts are delicious, nutritious, lightweight, take up less space in your pantry and easy to use.  Both are convenient for snacking too!

Dried fruits are high in carbohydrates and fibre, have a low-fat content therefore are a great choice of high-energy snacks. These also count towards your 5 a day.

Nuts are packed with essential fats, protein and vitamins. They are energy dense therefore consume them in moderation into your diet as they can be beneficial. Opt for nuts with low or no salt and read labels as they can be high in calories.

They can be used to make dried fruit & nut loaf, toppings for yoghurts/cereals or even baking cookies & snack bars.

Basic Ingredients

These are ingredients we require all the time and which every kitchen should have.

Some basics are:

·Flour- is useful to making pancakes as well as a thickener for sauces.

·Stock cubes – preferably low sodium cubes for instant flavour for your stews and casseroles.

·Garlic, ginger, potatoes and onions – commonly used for many recipes and can last you a long time if stored in a cool, dark cupboard.

·Sugar

Our Advice

1. Reading labels

This is really important especially for canned foods as we need to be aware of the sugar and sodium content. Checkout out are labelling series for more information.

2. Storage

Make sure you read the packaging on how to store your staples so they will last you for a long time. Using airtight jars and Tupperware can ensure they last a as long as possible. Some condiments or canned foods may need to be kept in the fridge once opened.

3. Reduce Waste

We need to ensure we are reducing both food and package waste. You don’t have to buy everything, only the ingredients you eat and know you will use. This will also simplify your cooking, so less time is wasted deciding what you want to cook.

 4. Staying organised

Keep an eye on your ingredients so you know which ones need to be topped up and can be added to you shopping list accordingly. Preparing a shopping list in advance can be helpful.

When you get a new stock, keep them at the back and move your older foods in front to ensure you use them up first.

With these basic supplies on hand, you'll be equally prepared to put together a family friendly meal or a last-minute dinner for friends without having to constantly be running to the store to pick up any missing ingredients!

Check out our article on shopping and cooking on a budget for some great advice!

All recipes can be found on the Nutrition Rocks website: https://nutrition-rocks.co.uk/all-recipes