Registered dietitian Abigail Courtenay talks us through the foods she always stocks up on.
1. Whole peeled tinned tomatoes
Not only are tinned tomatoes versatile (you can add them to literally anything), but they are also tasty, filling and packed with vitamin C and lycopene. I add a tin of chopped tomatoes to mince bolognaise, to make a healthy gravy or even to add warmth to a salad. Certain brands of tinned tomatoes can contain large amounts of added sugar and salt, so be aware of that when you are shopping – always read labels.
2. Tinned legumes
Life is too short to boil beans! I like to have quick and easy legumes available for my lunch meals. My philosophy is that the carbs you eat should look the same on your plate as they do on the plant (for most meals). If you can cook it from fresh, that is great (like lentils), but beans and chickpeas are better left to the canning professionals.
3. Pesto or olive paste
Fantastic flavour and good fats… Need I say more?
4. Bananas
Bananas can be added to oats, cereal or smoothies; they can be a sustaining snack (even when you are really hungry) alone or paired with peanut butter, and they even make a delicious dessert. I always have fresh bananas in stock, and when they start becoming over-ripe, I slice and freeze them in a plastic bag for later use in smoothies or banana-oat muffins.
5. Oats
I eat oats cooked (with fruit and nut butter); raw (as a bircher’s muesli); add it to smoothies and use it as a flour, binding agent and thickener.
6. Nut butters
They’re tasty, and high in mono and polyunsaturated fats. I mix a variety of nut butters into my smoothies, add to fruit as a snack, or mixed into my oats. Or you can make a ‘dip’ using plain yoghurt and nut butter and serve with slices of fresh seasonal fruit as a healthy snack.
7. Unsweetened flavoured water
This is great when you want the flavour (because one more glass of plain water is just too much!), but don’t want the sugar or artificial sweetener. Cut slices of lemon, orange or cucumber and add to your water.
8. Olive and avo oil
I use olive oil to cook almost everything (because despite popular belief, a good quality olive oil can be cooked with). If I need something for higher temperatures (like a stir fry), I use avo oil. It doesn’t have a strong taste and so it doesn’t overpower your dish. It is also cold pressed and so all the health benefits remain.
9. Fresh, low-sodium stock
Stock is a great flavour enhancer – I use low-sodium instead of using commercial sauces. Again, it is versatile – you can use it for protein, starch or vegetable dishes. I usually go for chicken stock as the flavor is mild but tasty, but you could use beef, lamb or vegetable according to your own preference.
10. A variety of dried herb and spices
When I want to whip up a tasty, healthy meal instantly, I retreat to my herb and spice cupboard and experiment with different flavours. They rarely disappoint, and keep fresh for ages in an airtight container.
IMAGE CREDIT: 123rf.com
FEATURED PRODUCT: Smartbite Foods
Make use of the convenience of online shopping to stock up on all essential healthy snacks and foods with the Clicks Smartbite range.
