Healthy & budget friendly pantry staples

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Making your food go further is a smart way to cook, whether it’s to help cut the grocery bill, to feed a small army or to make extra to freeze as meal prep for busy nights.  

There are some really tasty budget ingredients that can be used to bulk up dishes and help make dinners healthier, too.  

Here are Sanitarium dietitian Trish Guy’s top five pantry and kitchen staples that she regularly uses to extend favourite family meals: 

1. Dried red lentils

At less than $5 for a kilogram bag, these are a great ingredient to stash in the pantry and use to bulk up and thicken casseroles, soups or pasta sauces. Lentils add extra protein and fibre, as well as iron and zinc—two key nutrients we need to keep our immune system functioning well. 

2. Fresh carrots 

As well as being super cheap, a bag of carrots is long lasting and so versatile. They’re a delicious addition to a tray bake, ideal for grating into pasta or pizza sauces for bulk and extra veggies, and an easy gap filler for lunch boxes. I also love adding carrot to porridge! Their sweetness gives the oats a carrot cake flavour. 

3. Potatoes

The humble spud may already be your go-to for bulking out meals and there’s plenty of reasons to stick with this delicious veggie. I mean who doesn’t love a roast potato or mash. But did you know half a medium-sized potato provides a quarter of your daily vitamin C needs, as well as providing folate too? These nutrients support your immune system and help with growth and development. Potatoes are also more satiating than rice or pasta—in other words they’ll keep you fuller for longer. 

My hot tip: keep the potato skin on for extra fibre for better gut health and to help keep you full for longer.    

4. Canned beans

They’re cheap and last for ages in the pantry. In fact, I pop a can in the trolley whenever I spot them on special. There’s a broad variety of canned beans to choose from including brown lentils, chickpeas, butter beans, cannellini beans, borlotti beans and black beans. They’re all tasty additions to a bolognaise sauce, taco mince, burrito or enchilada sauces.

Canned beans are packed with dietary fibre, which helps to keep you full for longer and feeds your gut bacteria. Did you know your gut bacteria works with your immune system to ward off germs?   

5. Frozen veggie mixes

They make it super convenient to increase the amount of veggies you eat for a cheaper and healthier dinner. Frozen veggies are often just as nutritious as fresh produce, because in many cases the vegetables are snap frozen within hours of picking. My favourite quick dinner is a frozen veggie stir-fry.

Check out the Sanitarium website for delicious, nutritious and budget-friendly recipes, using canned foods and pantry staples.

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