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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)
Couscous
Whole-wheat pasta
Quinoa Noodles (Udon, Soba)
Rolled Oats Amaranth (puffed)
Breads/Wraps/Tortillas
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.
Wholemeal
Spelt
Almond Meal
Buckwheat
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)
Chickpeas
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.
Almonds
Cashews
Brazil
Walnuts
Pepita
Sunflower
Chia
Pistachio
Sesame
Nut butters
Tahini
Pinenuts
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.
Tomatoes
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)
Peanut
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.
Tuna
Salmon
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
Cumin
Curry powder
Paprika
Coriander
Ginger
Rosemary
Thyme
Turmeric
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)
Popcorn
Roasted beans/legumes
Baking powder
Cacao Powder
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