Meal planning each week is ideal, but sometimes there just isn’t the time. As a way to bridge the gap between perfect meal planning and ordering take out 3 times a week, we offer some inspiration on how to stock your cupboards and fridge with some healthy staples.
Canned Chickpeas
These are great for adding extra protein and fibre to pasta sauces and stews. They make a great sandwich filling by simply smashing them with lemon juice, olives and sundried tomatoes. As well as protein and fibre they are a great source of manganese, which supports bone health, and folate, a B vitamin which helps create new cells and form DNA.
Smoked Salmon
If you have trouble hitting your oily fish quota, smoked salmon is a must. It can be used to add extra protein for breakfast and is great in salads and accompanies cream cheese which is also a great staple. Eaten as it comes, or it can be broken up and added to sauces for a boost of flavour. As well as those all-important omega-3 fatty acids it’s also high in antioxidant vitamins A and E.
Frozen Spinach
You can throw spinach into many different kinds of dishes such as scrambled eggs and frittatas. It’s also great in any kind of pasta sauce or curry. You could even add to baked beans if you wanted a bit of a nutritional pimp up to a quick and cheap lunch. Spinach has a good amount of iron and it’s also quite high in fibre and antioxidants as well as a source of calcium.
Olives
Maybe an acquired taste, but you could chop it up really finely and add it to sauces for extra flavour without them being too overpowering. We love them in tomato sauces and tuna sandwiches and they can also be a great afternoon snack with a bit of cheese and crackers. Olives are high in vitamin E and other powerful antioxidants as well as healthy fats.
Sundried Tomatoes
Another pantry staple they are great for adding extra flavour to sauces. If you don’t have fresh tomatoes to hand they are perfect for cheese on toast. Sun-dried tomatoes are rich in vitamins, minerals, and antioxidants. They have a particularly high concentration of lycopene, a powerful antioxidant. They are also packed with vitamin C which supports the immune system.
Peanut Butter
A good natural peanut butter is a great way to add protein to breakfast in porridge and on toast for breakfast topped with banana or blueberries. For a saucy twist, you can make a satay sauce with lemon juice, garlic, soy sauce and honey. Peanuts are full of healthy fats and a good source of vitamin E which is great for the skin as well as B vitamins which are needed for energy.
When you have some healthy staples at hand it becomes very easy to toss together meals that require minimal effort but are full of healthy fats, protein and fibre. Don’t forget your basic tins of tomatoes and coconut milk that are a must for sauces. A few herbs and spices such as paprika, chilli, cinnamon, curry powder and mixed herbs are also important for added flavour and nutritional benefits.
