7 staples in a dietitian’s pantry
Pantry staples are just like your favourite versatile clothing items and accessories in the closet. They are trustworthy, versatile and also bring you comfort and satisfaction. Today, we are sharing some of our favourite pantry staples.
Quinoa
Quinoa is a great versatile wholegrain that can be served cold or hot. It is high in fibre, protein and many micronutrients (iron, zinc, magnesium, copper, phosphorus, folate etc.) compared to other grains.
To prepare: simply simmer 1 part of quinoa and 2 parts of water for 15 to 20 minutes and let it sit for 5 minutes. It can be stored in the fridge for up to a week, which makes it perfect for meal prep.
We love using quinoa as a grain in cold or warm salad. Quinoa can also be mixed with or used as a substitute for other grains (e.g. rice) - like in our recipe: Kimchi fried rice.
Moroccan Couscous
Moroccan couscous is a must-have if you like the idea of putting together a meal in under 10 minutes. Moroccan couscous (also called instant couscous) only requires 5-6 minutes to prepare. It gives a fluffy texture and compliments well with various dishes - from refreshing lemony grilled fish to a saucy rich ragu. Couscous is also a great source of fibre (~4g/100g) and protein (12g/100g). If you are looking for a fibre and protein boost, wholemeal couscous contains 25% more protein and 300% more fibre.
To prepare: Pour 1.5 part of hot water into 1 part of couscous, let it sit for 5-6 minutes (or as per package instruction) and fluff it up.
Canned tomato
Canned tomatoes are great for making saucy dishes. Most dietitians and nutritionists will recommend tomato-based sauce over cream-based sauce for general health purposes (see our recipe: bolognese sauce). It counts towards your 5 serves of veg per day, which means a good source of fibre, vitamins and antioxidants. One of the key antioxidants found in tomatoes is lycopene, which contributes to heart and metabolic health, and reduces lung, kidney and prostate cancer risks.
Add 1/2 tbsp sugar/stevia if you do not like sourness, or try to make our favourite rose sauce: Crush/blend tomatoes and cook however you want. Before turning off the heat, add a couple of tablespoons of fresh cheese (light ricotta/cottage) and mix well.
Dried/canned lentil, beans and legumes
Lentils, beans and legumes are a few of the best plant-based protein source, which is also high in fibre, iron, zinc and many other nutrients. Our stables are lentils, chickpeas and black beans. We often use lentils as a substitute for minced meat, like in our bolognese sauce recipe. Beans and legumes come in a variety, each with unique tastes and textures. For example, kidney beans can be used to make plant-based patties, cannelloni and butter beans can be made into dippings, toasted board beans are great snacks, and we used sweet peas and chickpeas in our recipes: pork, pea, fennel and fetta frittata and chicken fricassée.
Canned fishes
Fish cans are an excellent protein choice for easy meals and snacks. Canned fishes (tuna, salmon, herring & sardines) are a few of Australians' primary sources of omega-3 fatty acids, not to mention they are excellent sources of calcium, iron, and b-vitamins. Flavoured tunas are great for a flavour twist to the meal without sacrificing nutrition. It is generally recommended to drain the oil/water from the cans before consuming.
If you are worried about mercury in seafood, go for Australian products! Australian fishes contain very low levels of mercury, and canned fishes usually contain even less mercury than fillets. For information concerning the safety of fish intake, check out this brochure produced by Food Standards Australia New Zealand (FSANZ).
We love to use canned fish as convenient animal protein, such as adding a can of fish into pasta dishes, mixed with yoghurts to make tuna mayo for sandwiches, or making a quick salad/meal, like our recipe: 5-minute tuna rice bowl.
Nuts & seeds
We don't stock all the different nuts and seeds because there are just way too many. Nuts and seeds are another great source of protein, fibre and healthy fats. A handful of mixed nuts and seeds as a snack can be very satisfying and filling, and adding some almond flakes, pistachio, walnuts, etc., to your breakfast cereal/oat/desserts can make your everyday meal more interesting. Nuts and seed bars with minimal added sugar are good snack choices for on-the-go.
Herbs and spices
Herbs and spices are full of aroma, flavours, colours and antioxidants, and they can also help you reduce salt intake. The best thing is using different combinations of herbs and spices can create flavours that symbolise cuisines worldwide, and sometimes using different herbs and spices on the same ingredient can create a new dining experience. It's a good idea to have your favourite herbs and spices and a few of those often used in your favourite cuisines in your pantry. Of course, using a few different herbs and spices won't be enough to make authentic dishes, but it can be a change if you are bored with everyday home-cooked food.
We celebrate delicious food worldwide and use various herbs and spices in our culturally diverse healthy recipes, such as lemongrass pork chop, Tom Yum, chicken fricassée, kimchi fried rice, etc. Keep an eye out for our fortnightly recipes, and you might find your favourite herbs and spice mix.
Versatile, trusted staples that has long shelf-life will come in handy to nourish yourself and your family when you don’t know what to eat, fridge stock is running low or on a busy day. What are your pantry staples? - comment below and let us know!
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