The ACT Nutrition Support Service - ACTNSS » Nutrition Info Hub » Pantry, fridge and freezer essentials

Pantry, fridge and freezer essentials

The ACT Nutrition Support Service - ACTNSS » Nutrition Info Hub » Pantry, fridge and freezer essentials

Pantry, fridge and freezer essentials

Having a cleverly stocked pantry, fridge and freezer is essential for creating quick and easy meals. Use this list to ensure you have all the basic ingredients on hand to make healthy meals every night of the week. You can also use it as a starting point for a grocery shopping list.

 

Pantry essentials

Canned foods are great long lasting pantry items that form the basis of many meals. Below is a list of some canned foods you might like to consider for your pantry:

Vegetables

Fruit

Meat and

alternatives

Dairy

Tomatoes

Corn kernels

Corn spears 

Creamed corn

Asparagus

Beetroot

Peaches

Apricot

Apple

Fruit salad

Pineapple

Tuna in spring water

Salmon in spring water

Sardines

Chickpeas

Cannellini beans

Lentils

Baked beans

Reduced fat evaporated milk

Coconut flavoured evaporated milk

 

Herbs, spices, sauces and dressings

These items can be added to dishes to add flavour. Below is a list of items that you might like to add to your pantry:

Sauces and flavourings

Herbs and spices

Oils and dressings

Tomato paste

Curry paste

Laksa paste

Soy sauce

Oyster sauce

Fish sauce

Sweet chilli sauce

Plum sauce

Worcestershire sauce

Liquid stock (reduced salt)

Stock powder (reduced salt) – vegetables, chicken, beef

Mustard

Vanilla extract

Coconut essence

Honey

Basil

Mixed herbs

Oregano

Parsley

Chives

Rosemary

Thyme

Dill

Coriander

Ginger

Cumin

Cinnamon

Turmeric

Chilli

Black pepper

Mixed spice

Curry powder

Paprika

Olive oil

Canola oil

Spray oil

Sesame oil

Balsamic vinegar

White vinegar

Reduced fat mayonnaise

Reduced fat salad dressings

 

Dried foods

 Dried foods add flavour, bulk and crunch to a lot of meals. They can be used at breakfast, lunch, dinner or as a snack. Use the list below to select the foods you would like:

Fruit

Grains

Meat alternatives

Sultanas

Prunes

Mixed fruit

Apricots

Apple

Dates

Flour - plain, self- raising including wholemeal

Corn flour

Rolled oats

Pearl barley

Quinoa

Cous cous

Rice – Arborio, Basmati, brown

Pasta – spaghetti, risoni, lasagne sheets

Reduced fat instant noodles

Red lentils

Brown lentils

Yellow split peas

Nuts (unsalted) – cashews, almonds, pine nuts, peanuts

Sesame seeds

Tahini 

Peanut butter

 

Fridge and freezer essentials

These items will have a shorter shelf life and need to be stored in your fridge or freezer. Use the following list to guide your choices.

Vegetables and fruit

Dairy

Meat alternatives

Carrots

Lemons and limes

Apples

Cabbage

Frozen vegetables

Frozen berries

Frozen fruit

Reduced fat milk or soy milk

Reduced fat natural yoghurt

Reduced fat cheese

Reduced fat feta cheese

Cottage cheese

Ricotta cheese

Parmesan cheese

Canola or olive based margarine

Eggs

Tofu

Hommus

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