40 pantry staples
Looking after a family is a full time job and lets not forget about all those other responsibilities. So we understand that sometimes it can be near impossible to fit in a trip to the supermarket.
A cleverly stocked pantry allows you to whip-up quick, nutritious and delicious meals that don’t call for specialty ingredients and a last-minute dash to the supermarket. We’ve scrutinised our cupboards and whittled down a list to 40 pantry staples.
Having these basics on hand provides the foundations for a variety of meals that can be adapted and played with using whatever fresh produce you have available.
Note: most of these foods have a long shelf life when stored correctly. Some will need to be refrigerated after they are opened.
Canned foods
1. Tomatoes
2. Corn kernels (salt reduced)
3. Mixed vegetables
4. Chickpeas
5. Mixed beans
6. Tuna (in spring water)
7. Fruit salad (in natural juice)
8. Apple (in natural juice)
9. Coconut milk (reduced fat)
Sauces, flavourings and spreads
10. Tomato paste (salt reduced)
11. Tomato sauce (salt reduced)
12. Curry paste
13. Soy sauce
14. Sweet chilli sauce
15. Fish sauce
16. Stock powder
17. Mustard
18. Mixed herbs
19. Honey
Oils and Dressings
20. Olive oil
21. Canola oil
22. Spray oil
23. Balsamic vinegar
24. Reduced fat mayonnaise
Grains
25. Plain flour
26. Self-raising flour
27. Rolled oats
28. Cous cous
29. Rice – white, brown, Arborio
30. Pasta – spaghetti, lasagne, penne or spirals
31. Breadcrumbs
Snack foods
32. Sultanas
33. Dried apricots
34. Nuts (unsalted) –almonds, walnuts or pine nuts
35. Savoury crackers
Fresh foods
36. Potatoes
37. Onion
38. Garlic
Other
39. White sugar
40. Brown sugar
The following food items must be refrigerated at ALL times due their short shelf-life and are therefore not included in the 40 pantry staples.
Fridge staples
- Eggs
- Milk
- Margarine (poly- or mono- unsaturated)
- Cheese (Parmesan or reduced fat Cheddar)
- Chicken
- Lean Beef mince
Now that you have this list of ingredients, why not try some recipes that use these 40 staple foods.
