9 Nutritionist-Recommended Food Staples to Stock in Your Kitchen

1. Canned and Frozen Fruit

Fruit provides immunity-boosting vitamins and fibre, whether fresh, canned or frozen. Try to eat 1-2 servings daily, where a serving is approximately one handful. Try:

• on porridge
• with homemade custard
• in crumbles (Feijoa Crumble), cobblers or cakes
• smoothies

2. Canned and Frozen Vegetables

Stock up on corn, peas, stir-fry mixes, frozen spinach, edamame beans etc. Aim for 3-6 servings daily, where a serving is approximately one handful.

• add to soups (see recipe for noodle soup), stews, curries and stir-fries
• add to an omelette, frittata or fritters (see recipe for Corn Fritters)
• make savoury muffins

3. Can Tomatoes

A can of tomatoes can form the basis of many meals, providing nutrition and flavour. Add a can of tomatoes to:

• soup (see recipe for Minestrone Soup with Barley)
• spaghetti Bolognese
• risotto
• lasagne
• chilli con carne
• curries
• pizza sauce
• casserole
• poached fish

4. Can or bags of dried legumes

Bulk up any dish with legumes, such as lentils, split peas, kidney beans, chickpeas, etc., to provide additional protein and fibre.

• add to salads and soups
• bulk up Bolognese, lasagna, chilli and pies
• make your own hummus (see recipe for Beetroot Hummus or Sundried Tomato Hummus) or dips
• burgers and fritters

5. Brown Rice or Quinoa

Brown rice or quinoa, whether cooked yourself or in a microwave package, adds fibre and substance to any dish. Try:

• add to salads or grain bowls
• serve with curries or stir-fries
• fried rice (see my recipe for Simple Fried Rice for One)
• add to soups
• bulk up rissoles

Or try making a rice pudding or mango sticky rice. See my recipe for sticky rice pudding using black rice.

6. Wholegrain oats

Oats are a great source of fibre and protein. Use in:

• porridge
• muesli
• biscuits (see recipe for Pumpkin Peanut Butter Cookies)
• crumble (Feijoa Crumble)
• slices
• pie crusts
• binding or bulking burgers
• meatloaf
• smoothies

 7. Dried Fruit and Nuts

Dried fruit and nuts are a great source of energy, vitamins, minerals, healthy fats, protein and fibre. You could:

• have as a snack
• add to oats for a simple muesli
• make bars, biscuits, cakes or energy balls with dried fruit and nuts
• add as a salad topping

8. Eggs

A complete source of protein, eggs are versatile and the basis of much baking. You could:

• add poached, boiled or fried to a meal for additional protein
• whip up an omelette or frittata with frozen veggies
• use to make cookies and biscuits
• treat yourself to pancakes (try my recipe for Banana Pancakes)
• make your own custard

 9. Nut Butters

Peanut butter, tahini and almond butter are excellent sources of healthy fats and energy. Nut butters can be:

• spread on crackers
• added to smoothies
• used for salad dressings or in cooking

Other food staples to have on hand

• fresh vegetables with a long shelf-life (e.g. onion, garlic, potato, sweet potato, pumpkin) (try my recipe for herbed potato salad)
• frozen bananas
• longer-life fruits such as apples and oranges
• canned tuna, salmon, sardines
• milk powder or long-life milk
• powdered yogurts
• canned coconut milk (try my creamy vegan broccoli soup made with coconut milk)
• frozen grated cheese
• frozen meats
• spices
• vegetable or meat-based stocks
• wholemeal flour
• wholegrain pasta (try my vegetarian pesto pasta that can be made with kitchen staples)
• rice cakes
• rice crackers
• wholegrain crackers
• popcorn kernels

What are some food staples you always have on hand?

Is there anything I haven’t mentioned that you always have on hand in the pantry, fridge or freezer? Let me know in the comments below.