Real, Versatile and Tasty Foods to Keep in your Pantry

My food philosophy for myself, my family and the message I deliver to my clients is to eat REAL FOOD.  The more real food we eat that which is rich in colour and flavour, and the less processed and packet foods that we consume – the healthier and happier our bodies will be.

eat and enjoy nutsmixed raw nuts

  • each type of nut has a unique vitamin and mineral profile e.g. 1 brazil nut has the selenium content for the day, walnuts are very high in omega 3 fatty acids
  • such a powerful food source of protection including heart health, immunity, stabilising blood glucose levels, assisting with memory and brain function, and lutein in pistachios particularly important for eye health
  • 30g serve a day (or a handful) is recommended
  • Use them as a handy snack, add them to salads and stir-fries, include them into breakfast cereals or granola, use ground versions (e.g. LSA, macadamia nut meal in baked goods) to increase protein

traditional rolled oats

  •  Low GI, very soothing for the bowels, high in soluble fibre
  • Use them in porridge, cold bircher muesli, add them into smoothie, use them as a crumble on sweet or savoury foods, add them into tasty muffins or slices


  •  my new favourite grain, an alternative to quinoa
  • freekah is a wholegrain which is low GI, high in protein and 4 times the fibre of brown rice
  • Wonderful nutty texture added to salads, use as bed for dish of roasted carrots, Persian fetta, toasted walnuts, currants and vinocotto dressing

extra virgin olive oil

  • my top pantry essential, the core ingredient of the Mediterranean diet
  • one of our healthy fats – rich in monounsaturated fat and has powerful antioxidant properties
  • well documented to decrease blood pressure, increase good cholesterol, decrease bad cholesterol, anti-inflammatory, triggers our fullness cues quicker, healthy skin
  • I use it plentifully during my week – in dressings, coating meats prior to cooking, drizzled over vegetables, dip bread in EVOO and dukkah

legumes and pulses

  • United Nations declared 2016 as the year of the pulses – if they can declare the importance of pulses, I am glad it is in my pantry
  • ½ cup legumes each day has been show to help people lose weight
  • versatile, affordable
  • include legumes in soups, casseroles, dahl, dips, salads, curries

cocoa or cacao powder

  • Cocoa powder is very beneficial for your health including lowering blood pressure, enhancing mood and memory and balances our immune system’s    response to infections
  • dark chocolate (at least 70% cocoa) comes in next, but so sorry milk chocolate does not rate in health benefits
  • use cocoa or cacao powder in smoothies, drinks, muffins and protein balls

eat and enjoy legumes


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