After the recent pandemic times, many are looking to ensure that we always have key ingredients on hand, and I’m often asked by clients what my pantry essentials are. This is not to be confused with fresh being a better option in many situations, however realistically, having a back up of these in your pantry can save you if stuck at home. These are general recommendations for busy families, couples or singles on an average budget. Its also always great to have some of these to whip up a mid week meal than order that delivery meal for dinner. This is by no means a definitive list, and I’m sure I’ve forgotten a few, however my pantry go to’s in no particular order:

Olive Oil – The king of all oils, it reigns supreme, whether its for cooking, dressings, or even in a cake, this oil is my go to, which I have in a spray bottle for pan and oven baking, as well as in a bottle for dressings and in the cupboard. Always store in glass to keep fresh and in darkness, ot of sun.

Oats – Porridge, smoothies, or even in baking, oats are a simple staple that are cheap too! Full of fibre, great for your gut. Look for the home brand variety over branded options. Also a good edition to extend granola or other favourite muesli’s, helping to lower the /100g sugar content.

Oily fish – Whilst I love nothing more than fresh fish, if unable to defrost or get anything fresh, a decent tin of oily fish, whether it be sardines, tuna or salmon, is a great way to easily add in a high protein component, rich in Omega-3 + 6.

Chickpeas + lentils – Dry or in tins, these long life beauties can extend a pasta sauce, or be the base for a dahl or curry in no time. Full of fibre your gut will love, ensure you soak if dry to avoid any potential bloating or gas. Inexpensive and versatile, what’s not to love.

UHT Milk – We have come a long way in milks and many dairy free milk alternatives are now enriched with calcium so you have a reasonable amount of nutrients in your alternative milk offering. Opt for lower sugar options, as some are slightly high in added sugars. Always great to have on hand, especially if you forget milk one busy morning!

Dry spices + herbs – Add to any curry, chai tea, baked goods or to marinate your protein, herbs and spices can liven up any meal, providing the burst of flavour. Look to cut spices from plastic packets and store in old glass jars to retain flavour and reduce the chance of spoiling.

Nuts / Seeds – Similar to spices and herbs, great as a snack, to include as the base of cake (almonds), top salads (pumpkin seeds / pepitas) or on top of rice

Tinned tomato / Tomate paste – A great base for curries, pasta sauces or even as a salsa for chips, I’ve yet to ever have enough of either and seem to always be buying tinned tomatoes! Passata is also another great addition which can also be mixed with tomato sauce to extend that bottle or reduce the salt and sugar content, especially for little people.

Rice and Pasta – a staple in many pantries, dry pasta doesn’t just have to be the boring flour variety, now in a range of wholemeal and high protein options such as mung bean, you can now increase your nutrient intake without sacrificing flavour. Brown rices where possible over white for a lower GI, higher fibre option.