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: 

Beef stir-fry with brown rice 

Brown rice pilaf 

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

The post 5 pocket-friendly pantry staples appeared first on MyKitchen.

Need to put together a quick meal for the family? Then try your hand at our budget-friendly Potato crust quiche. All it takes is a quick dive through the pantry to find the ingredients needed to make this scrumptious meal.

SERVES 6

INGREDIENTS
5 potatoes, sliced
Vegetable oil, to toss
Salt and pepper
5 eggs
1 cup milk
½ tin sweetcorn
2 tbsp flour

METHOD
1. Preheat oven to 180ºC. Prepare a 20 cm casserole dish.
2. Toss the potatoes with the oil, salt and pepper. Arrange in a circular pattern covering the bottom and sides of the tin. The slices should extend over the rim by about 3 cm as they will shrink in the oven.
3. Place the dish on a baking tray and bake for 30 minutes, until the potatoes are tender when pricked with a fork. Allow to cool for 10 minutes. Reduce oven temperature to 160ºC.
4. Whisk the eggs until smooth. Whisk in milk, sweetcorn, flour and ¾ tsp salt, ensuring it is all well combined.
5. Pour egg mixture into the crust, filling to just below the top.
6. Bake for 40 minutes, until the centre is just set. If the edges of the crust get too dark, cover with foil and continue baking.
7. Cool for 1 hour, then serve at room temperature or chilled.

Budget tip: Swap out the milk for amasi, if that’s what you have in the fridge.

Recipes & styling: Amerae Vercueil
Photography: Andreas Eiselen

Loving our potato crust quiche recipe? Then dig into our indulgent stuffed mushrooms with tomato and mozzarella.

The post Potato crust quiche appeared first on MyKitchen.

Save on groceries and your budget with this fun local baked boerewors chilli recipe! You can also make it vegetarian by simply swapping the boerewors for your favourite kind of bean or pulse.

SERVES 6 // COOKING TIME 40 min

INGREDIENTS
2 tbsp vegetable oil
1 onion, diced
1 green pepper, chopped
2 garlic cloves, grated
500 g boerewors, sliced
2 tsp cumin
2 tsp paprika
1 tin chopped tomatoes
3 tbsp vinegar
1 tin butter beans, drained
1 cup frozen sweet corn
1 tortilla wrap
1 cup grated Cheddar
Handful coriander
3 jalapeños, thinly sliced

METHOD
1. Preheat oven to 200°C.
2. Heat oil in a pot over medium heat. Add the onion and green pepper, and sauté till the onion is translucent. Then, add the garlic and fry until fragrant.
3. Add the boerewors, cumin and paprika, and fry for 5 minutes.
4. Add the tomatoes and vinegar, and simmer for 10 minutes. Add the beans and sweetcorn, and cook until heated through.
5. Pour the mixture into an ovenproof dish and top with the tortilla wrap. Brush with extra oil and top with cheese. Bake for 10 minutes.
6. Serve your baked boerewors chilli topped with the fresh coriander and sliced jalapeños for extra heat.

Recipe & styling: Joni Dames & Leila-Ann Mokotedi
Photography: Andreas Eiselen // HMimages.co.za

For a healthier option, try our traditional garden salad with boerewors patties.

The post Use your pantry staples for this baked boerewors chilli appeared first on MyKitchen.

All you need are a few pantry staples to put together this quick and easy budget-friendly coconut-peanut brinjal curry!

SERVES 4 // COOKING TIME 40 min

INGREDIENTS
2 tbsp vegetable oil
2 onions, peeled and chopped
3 garlic cloves, peeled and crushed
1 tbsp peeled and grated ginger
½ red chilli, seeded and chopped
1 tsp ground turmeric
½ tsp ground cumin
½ tsp ground coriander
1 brinjal, roughly chopped
400 ml tin coconut milk
1 tbsp tamarind paste
1 tbsp peanut butter

METHOD
1. Heat oil in a large, deep pan. Add onion, garlic, ginger and chilli. Fry for 3–5 minutes, until the onion is soft.
2. Add the spices and fry for another 3 minutes, until fragrant. Add brinjal and fry until golden and softened.
3. Add the coconut milk, tamarind paste and peanut butter. Simmer on low heat for 15–20 minutes, until the brinjal is soft.

Recipe & styling: Anett Velsberg
Photography: Andreas Eiselen // HMimages.co.za

This cauliflower and coconut soup with chilli oil is another veggie favourite.

The post Use pantry staples to make this coconut-peanut brinjal curry appeared first on MyKitchen.