Keep your pantry stocked (and your grocery bill low) with these must-have grocery items. But don’t underestimate its flavour and nutritional value! Here are why these pantry staples rock, plus yummy ways you can use them.
Pilchards
Tinned fish like pilchards are the perfect pantry staple when your budget is tight. This tasty and versatile fish goes well with stews, curries, pasta and even on a slice of toast! It’s not only yummy but nutritious as well. Pilchards are packed with vitamin D to help keep your immune system healthy. So, make sure to grab a tin on your next food haul.
In need of a quick and tasty lunch? Impress your friends with this Buddha bowl with pilchard’s recipe. All you need is ½ cup cooked brown rice,1 Tbsp chopped parsley, 1 tsp vegetable oil, 5 baby tomatoes (quartered), 1 mini cucumber (sliced) zest and juice of ½ lemon, 155 g tin pilchards in tomato sauce (flaked) and a handful of coriander.
Mix the rice, parsley and oil. Toss tomatoes, cucumber, lemon zest and juice together and season to taste. When ready to eat, build your bowl with the rice at the bottom, then the pilchards, salad and coriander. And voila!
Brown rice
Delicious, nutritious and versatile – it’s no surprise that brown rice is on this list. While there are various types, rice is commonly categorised into white and brown rice. It’s the base of most of the world’s delicious cuisines like curries, stews, sushi and even desserts like rice pudding. “Rice is a staple in diets all around the world and provides a rich source of carbohydrates which is the body’s primary fuel,” says registered dietitian Stefani Sassos.
But why brown and not white rice? This healthy grain is affordable and jam-packed with protein and fibre, which stabilises your blood sugar levels and keeps you fuller for longer. This whole grain is a budget-friendly staple is a must in any pantry.
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Try these yummy brown rice recipes:
Smoked snoek bowls with veggies and brown rice
Frozen veggies
A great way to avoid wastage is to buy frozen veggies. It’s often a cheaper alternative to fresh vegetables, and because you can buy mixed variants, it’s a fantastic source of nutrients in just one bag. From frozen spinach, broccoli and carrots to corn and peas, use your frozen vegetables to spruce up any meal and pop the rest back in the freezer to save it for the next delicious feast.
These delicious frozen fruit and veg recipes perfect for busy schedules.
Peanut butter
From nutty sweet treats to being the key ingredient in your favourite Thai dishes or simply enjoyed on a slice of toast with banana (yum) – peanut butter is a delicious and versatile favourite in every household. Boost your plant-based protein intake when you eat peanut butter. Plus, it’s jam-packed with vitamins and minerals and contains heart-healthy fats that help lower bad cholesterol.
Try these tasty sweet and savoury peanut butter dishes:
Deconstructed chicken pies with peanut butter
Peanut butter clusters with white chocolate and cranberries
Mascarpone, peanut butter and banana tart
Sugar snap pad Thai with peanut sauce
Photography: Unsplash
