FRUGAL STAPLES
A well-stocked fridge and pantry
means there is always something
to eat at home. If you see any of
these on special, make sure you
snap them up!
- Rice: There are so many different
types – jasmine, basmati, Arborio –
but brown rice is less processed than
white rice, so has lots more nutrients
and fibre. - Flour: Another staple with a
good shelf life, make sure you have
self-raising, plain and wholemeal
or wholegrain flour. - Oats: Oats are high in fibre and
low in fat and are reputed to lower
cholesterol. Most people think oats
are only good for porridge and
muesli, but they are also fantastic
for baking muffins, slices and bread. - Pasta and rice noodles: Pasta is
so cheap – often less then 50 cents
a packet! Rice noodles are great for
the gluten-intolerant. - Potatoes: Buy unwashed potatoes.
They’re not only cheaper they are
also more nutritious than their fancy
washed counterparts. Better still, buy
sweet potatoes – these are often
similarly priced and contain loads
of fibre, vitamin A and potassium. - Olive oil: I like to buy in bulk.
- Onions: If you buy onions in bulk
they can go bad in the cupboard
(especially in hot climates!). So, why
not peel, chop and freeze
them in serving-size
zip-lock bags.- Crushed garlic (in a jar):
Crushed garlic is so cheap
and it lasts for a couple of
months in the fridge. - Eggs: While they might seem
expensive, eggs are actually cheap
as far as a good protein goes. - Frozen vegetables: The great
thing about frozen vegies, apart from
convenience, is that you avoid waste.
Nutrition experts reckon that frozen
vegetables are just as nutritious as
the fresh ones (though obviously
less tasty). - Puff pastry: While it’s really easy
to make homemade shortcrust
pastry, puff pastry is way too
time-consuming (and difficult). Keep
puff pastry sealed in a container in
the freezer and it will last for months. - Dry yeast: Dry yeast is great for
making homemade bread rolls,
English muffins, crumpets and naan. - Cocoa: When you’re baking,
cocoa is so much cheaper to use
than cooking chocolate but has
all the richness and taste. - Canned tuna: Tuna is cheap and
a great way to get some healthy
omega-3s into your diet. - Canned tomatoes: These are
an absolute must in any pantry.
Grab either the Italian brands
(best tomatoes in the world) or
the generic brands. Available for
as little as 50 cents a tin, you can
buy them whole peeled, chopped,
crushed or pureed. - Canned beans: Baked beans are
very good for your heart, especially
if you make them yourself.
Baked beans are usually
made with haricot beans
(also called navy beans)
and, like other legumes
(for example red kidney
beans, chickpeas,
lentils), are among
the cheapest protein
sources on the planet. They
also contain iron, folate and
loads of fibre.- Tomato paste: Tomato paste is
brilliant for adding flavour and
richness to most casseroles and is
a good substitute for tinned
tomatoes in recipes. - Stock cubes: I always have a stash
of chicken, beef or vegetable stock
cubes. - Seasonal fruit and vegetables:
Buying what's in season ensures you
get the best value for money. - Dried fruit: I like to keep dried fruit
in the pantry for baking and snacks. - Bottled sauces: Soy, barbecue,
tomato and sweet chilli sauce. - Honey: This is often expensive
when bought directly from the
supermarket – see if you can instead
pick it up from a farmers' market or
local producer. - Powdered milk and evaporated
milk: It's good to have these in the
cupboard for when you run out of
milk and need some for a recipe.
Evaporated milk makes homemade
coffee taste awesome and is a cheap
substitute for cream. - Yoghurt: Buying yoghurt in bulk or
making your own means yoghurt is
quite cheap. It's super good for you,
can be served either savoury or
sweet, and freezes really well. - Sugar: I always have some to hand
for baking. If you are trying to cut
down on white sugar, try replacing it
with apple puree in sweet dishes
such as cakes and muffins.
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