Growing up with little money our mum was a hero when it came to making meals out of just what we had in the cupboard. We had no car and limited money so we couldn’t get to the supermarket each week like most families.
Smart shopping
With a smart affordably well stocked kitchen you can put together a full healthy meal without having to go to the shops to pick up new ingredients each time. Below I’ve put together a list of all the best things to have stocked and ready in your kitchen so you can make a healthy meal at any time. This is also going to save you a fortune on your food bills! Lots of things on this list you will only need to buy once and they will last for years.
Store cupboard Essentials
cans
cans of chopped tomatoes
Used in lots of recipes, very handy for putting together some quick sauces.
cans of kidney beans
Great to add to sauces and dishes to add texture, fibre and protein.
can of chickpeas – Brilliant source of protein. Add to salads and curries or you can turn it into home made hummus.
cans of chickpeas
Brilliant source of protein. Add to salads and curries or you can turn it into home made hummus.
cans of Tuna
Brilliant and cheap source of protein. Can be used in sandwiches, wraps etc.
cans of fruit
A great way of keeping fruit that does not go off. Great for adding to smoothies or yogurt to create a healthy snack.
Dried
Pasta
Easy to grab and boil together with a sauce for a quick meal.
Noodles
Quick and easy source of carbs to add to stir fries.
Couscous
Very quick and easy to make, just add boiling water and come back in 5 minutes and it’s ready. A brilliant healthy source of carbs.
Oats
Great to have in the cupboard. Can be used to make porridge, sprinkle into yogurts and used in lots of healthy recipes.
Stock cubes
Good for adding to sauces and recipes, Just add boiling water.
Sauces, pastes and oils
Tomato puree
Can be added to tomato sauces to thicken and add richness.
Low fat mayonnaise
flavour with herbs to create cold pasta sauces. Also works well with tuna in sandwiches.
Tabasco sauce
Add a few drops for instant heat.
Soy sauce
Add to stir-fries and noodles. Also works great for adding flavour to rice dishes.
Olive oil
Great for cooking and adding to salads.
Balsamic vinegar
Great for making salad dressings or adding a kick of sweetness to tomato sauces.
Good quality curry paste
Great to have in the cupboard. An easy way to make a quick healthy curry. Can also be rubbed into meat for a great instant marinade.
Dried herbs and spices
Dried herbs and spices are great because unlike fresh herbs they last pretty much forever. Use these to add flavour to any of your food. Here’s some staples to get you started.
Salt and black pepper
staple for seasoning most dishes.
Chilli flakes
sprinkle these into sauces and soups to add a quick kick.
Mixed italian herbs
Great fast flavour for sauces
Ground cinnamon
Sprinkled over porridge and sauces to add healthy sweetness.
Cayenne pepper
A warmer and spicier alternative to black pepper
Ground coriander
Great to add to curries and tomato sauces
smoked paprika
Adds great flavour and colour. sprinkle on home-made chips and wedges.
Fridge
These staples will make sure there’s always something in your fridge if you need to whip up a quick healthy meal.
Fresh washed salad
Good to go when you fancy.
Eggs
A muscle building staple
Greek style yogurt
Can be used as a healthy alternative to cream in lots of recipes.
Mustard
When you need to give something that extra kick.
Olives
A great source of healthy fat.
Bacon
A little bacon can add tons of flavour to lots of recipes.
Freezer
The freezer is your best friend when it comes to saving money on your food bills. By buying frozen meat and vegetables in bulk you can save lots of money. And you don’t need to worry about anything going off and getting wasted.
Frozen peas
Great healthy greens. These can be cooked perfect from frozen in under 5 minutes.
Frozen mixed vegetables
Always make sure you have a bag of mixed frozen vegetables. A great way to get the benefits of lots of vegetables with a massive money saving over buying individually fresh.
Frozen brocolli
Frozen broccoli is perfect. You can even cook this from frozen in the microwave in under 5 minutes.
Bread
Always have bread on demand when you need it without having to worry about it going off. No need to defrost you can put frozen slices directly into the toaster for perfect toast.
Chicken breast
Buy in bulk at your local butcher and freeze for huge savings. If buying chicken breasts pre frozen make sure you check that they are class A with no added water. Ingredients should be chicken breast and nothing else.
Fish
Fish is much cheaper frozen and still cooks well baked in the oven.
Minced lean beef
Great to have in the freezer on demand. You can even create little healthy burgers and cook them from frozen when you fancy one.
Frozen chopped onions
Run out of onions? A quick handful of frozen chopped onions in a pan works great if you need to add onion to your recipe.
Frozen garlic cubes
Blend up a large batch of skinned garlic bulbs and a little olive oil. Divide up into an ice cube tray. Throw in the pan frozen when cooking.
