The healthy pantry checklist BASICS EXTRAS BASICS EXTRAS GRAINS, CEREALS, SAUCES, SPREADS, CRACKERS CONDIMENTS brown rice pasta, spaghetti, noodles balsamic vinegar tomato sauce jasmine or basmati rice made from pulses, such red/white wine vinegar Worcestershire sauce barley as edamame beans, black mustard, wasabi, malt vinegar arborio or risotto rice beans or red lentils horseradish apple cider vinegar wholemeal pasta flour alternatives, reduced-salt soy sauce hoisin sauce egg noodles eg, spelt, gluten-free fish sauce oyster sauce wholegrain couscous popping corn reduced-fat mayonnaise maple syrup quinoa peanut microwaveable pots or tahini pouches of rice, quinoa, etc yeast spread, eg, marmite, oats vegemite wholemeal flour honey white flour reduced-sugar jam cornflour high-fibre breakfast cereal wholegrain crackers FRESH FOODS NUTS, SEEDS, onions chilli peppers DRIED FRUIT garlic shallots almonds pine nuts root ginger turmeric root peanuts hazelnuts cashews linseeds (flaxseed) brazil nuts walnuts PULSES – DRIED AND pumpkin seeds nut or seed mixes CANNED puy (french) or green sunflower seeds dates no-added-salt where possible lentils sesame seeds figs red lentils five-bean mix raisins, sultanas prunes chickpeas cannelloni beans red kidney beans black beans SPICES, HERBS AND split peas chilli beans SEASONING iodised salt oregano CANNED/PACKAGED black pepper thyme FOODS chilli flakes rosemary salmon, tuna, sardines, etc, beetroot cumin turmeric in spring water corn cinnamon white pepper no-added-salt tomatoes soup paprika ginger no-added-salt tomato paste flavoured tomatoes curry powder reduced-salt stock trim milk powder mixed herbs reduced-sugar baked beans UHT trim milk mixed spice light coconut milk curry pastes DRINKS OILS avocado oil black tea hot and cold brew extra virgin olive oil sesame oil green tea iced teas rice bran or canola oil peanut oil coffee decaffeinated tea spray or pump oil flaxseed oil herbal teas decaffeinated coffee First published in Healthy Food Guide magazine. For more healthy tips and recipes, go to www.healthyfood.com © Copyright Healthy Life Media Ltd. Contents may not be reproduced in any form without the written permission of the publisher. .