Store Cupboard

How to Keep it Healthy

 

I had a request this evening for a list of basic store cupboard ingredients, well Elaine here it is, not quite a list but hopefully this will help.

Cooking healthy meals and snacks requires a good store cupboard, if you come in from a day at work and you want to be able to have your meal on your plate within 30-60 minutes. This is possible if you have a good backup in your cupboards, fridge and freezer.

Store Cupboard Essentials

Nuts  and Seeds– Almonds, Cashews, Peanuts, Pine Nuts, Walnuts (although you want find walnuts in my cupboard, they don’t agree with me), Trail mix, Sesame Seeds, Flax Seed, Chia Seeds, Pumpkin Seeds.

Beans- Dried or Canned – This is really down to personal taste, in my cupboard you will find the following in a can. Kidney Beans, Chickpeas, Cannelloni Beans, Black Beans, Green Lentils. Then dried- usually green and red lentils.

Flours, Pasta and Rice– I always have Oats in the cupboard, for either breakfast or if a recipe calls for oat flour, just put a cup of oats in your blender and blitz it down. I usually have a variety of flours, Rice flour, corn flour, Chickpea flour, Spelt Flour.

Pasta- your choice.

Risotto Rice – Makes its own creamy sauce, Basmati Brown Rice, Quinoa, Buckwheat, quinoa always there just in case.

Herbs and Spices – I have a rack full.

Dried Fruit – Not in my cupboard, I have never enjoyed dried fruits. But used in many recipes, so if you love dried fruit, make sure you have a good supply.

Basics – Tinned chopped tomatoes or Passata or puree. Gravy mix, Salt, peper, herbs and spices. Vinegars, Dill pickles, Olives, capers, Jalapenos, sun dried tomatoes, Tahini, harissa (hot chilli Pepper paste), Olive oil, Coconut oil, soy sauce, miso paste, Nut butters, Pure Soy spread (great on bread or in baking), Wraps, pitta breads. Nutritional Yeast. Brown Sugar, egg substitute, Almond or vanilla essence, Cocao nibs or powder, Agave Nectar, Choc Shot. Custard Powder. Agar Agar as a gelatin substitute.

Meat alternatives – Tofu Firm for using in curries, casseroles or making scrambled V’eggs, Silken Tofu for desserts, shakes and great for making omelettes.

Quorn now do Vegan versions of the Quorn Pieces and Mince, so I usually have both in the freezer.

JackFruit in a can, if you haven’t tried this, it can be used to make a BBQ dish which is a lot like pulled Pork I’m told, having never eaten Pork I cant confirm this.

The only other meat substitute I use is Linda McCartney Rosemary and red onion sausages, as someone who never really liked the taste of meat, I don’t go for things that taste of bacon, or sausages or ham or turkey. These sausages taste of the herbs and are a good source of protein. But if you miss the taste of meat, there are so many options out there for you, to fill your freezer with, but be careful you do not become a Vegan Junk Food eater. Its fine occasionally.

Frozen Veg Nothing wrong with using frozen veggies, buy in larger quantities to save money, use and reseal. Always available and whatever you prefer. I usually have Chopped onion ( a bit lazy, but when you are in a hurry) Peas, spinach, broccoli.

Other veggies I buy fresh

Mushroom, Sweet Potatoes, Butternut Squash, Courgettes, Aubergine, Carrots, Cauliflower (great for making a creamy sauce alternative), peppers, tomatoes, salad leaf and the most important of all and I never try to be without AVOCADO – a great healthy fat, versatile. Spread it on toast, in a wrap, just sliced on the side of your meal, in a smoothie, in Nice Cream.

Bread– I only occasionally eat bread, but I do try to have ready sliced Rye Bread in the freezer. I wrap it in film as 2 slice servings and toast it.

Ready to eat meals – NEVER!

Dairy Subs – Milk alternatives- I either have Soya unsweetened or Almond unsweetened, Alpro plain, coconut and occasionally Vanilla- which I think is a little like custard so good on a cake based dessert or crumble.

Bute Island Foods/Tesco Freefrom Cheese alternatives. I usually have original, great for sauce base, Garlic & Herb spread and a cheddar style either as a spread or block.

Apple sauce/Mango puree (both great for using in cake making, gives a moist texture).

There is no way you can go out and buy all of this in one hit, but if you buy 3 or 4 thinks a week to add to your store cupboard, you will soon be in a position to cook just about anything you fancy, as long as you keep up the fresh foods and vegetables stock.

There are several other items in my cupboards, but not essential, just things I have bought to try in new recipes.  Here is a quick peep into 2 cupboard, my fridge and the herb rack.

I do also like to make sure I have a few healthy snack bars if I haven’t made any.

And also, usually I have a bag of Vegan Protein Powder so I can make up a healthy shake. There are several on the market. I sometimes substitute lunch for a shake, or if Im home late and there is not time to cook, I will have a shake.