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No kitchen is complete without a pantry well-stocked with all the supplies and ingredients we need every day. Our meals might be built around ‘hero’ ingredients, be they meat or vegetable, but the ingredients that give a dish its essence come from the pantry. However, the pantry isn’t just about peripherals. It’s also a great resource for those times we haven’t been shopping lately, when we need to make a meal only from what we can find in our pantry.
As you go through this website, you’ll find that Pantry Essentials are intrinsic to all the recipes. Many of the meals are built around one ‘hero’ ingredient supplemented solely with Pantry Essentials. You’ll also find a wide range of meals that can be made entirely with Pantry Essentials.
This website works on the philosophy that Pantry Essentials should be:
- easily accessible and reasonably priced – to keep costs down
- available in small quantities and/or keep well – to minimise waste
- versatile and so can be used in many different ways – both of the above
For our purposes, the pantry is not only the kitchen cupboard, but also includes the fridge and the freezer. As such, the Pantry Essentials category covers a wide range of items, so I have assigned it two sub-categories with entries of their own:
§ Crisper Essentials – a limited range of fruit and fresh vegetables that are useful to always have in the fridge. See Crisper Essentials which will also take you to recipe collections which use them.
§ Standby Vegetables – a selection of preserved vegetables that can be kept in the freezer or the pantry cupboard. See Essential Standby Vegetables which will also take you to recipe collections that feature them.
For more recipes that can be made using only Pantry Essentials see the entry Quick Meals from the Pantry and follow the links.
You will, no doubt, already have a pantry well-stocked with your favourite ingredients and supplies. The following list is in no way comprehensive or prescriptive and refers only to those pantry items that you’ll need on hand to follow the suggestions and recipes on this website.
To help you stock up on Pantry Essentials, go to the entry My Shopping List from which you can choose the items you need.
I’ve also put together a list of Essential Equipment that will be helpful in following the recipes and suggestions on this website.
To find all the recipes that use any of the following Pantry Essentials, you just need to enter it in ‘Search’.
Disclaimer: I’m writing from Australia, so some of the products I recommend might not be available where you are, or come with different names, sizes or units of measurement.
Supplies
There’ll be many other useful supplies in your pantry, but the following are those that are suggested on this website. In the interests of sustainability, they can either be composted or recycled, or washed and re-used.
§ Baking Paper (aka parchment paper) – cuts down on washing up by preventing food and grease sticking to oven trays etc. It can be composted.
§ Aluminium Foil – used as a covering when oven baking fish, meat or chicken. It can be recycled.
§ Paper Towels – a dampened paper towel makes a convenient covering when microwaving. It prevents spillage, dampens bursts and retains moisture. Used paper towels can be composted.
§ Snack and Sandwich Bags – these re-sealable bags can be used to freeze small portions of meat or chicken and to store cut fruit and vegetables in the fridge, as well as for many other purposes. They can be washed and re-used.
§ Food Storage Containers – these re-usable containers are available in several sizes from supermarkets and variety shops. I find the most useful are 30ml – for freezing single portions of diced bacon etc – 300ml and 500ml – when cooking in bulk and freezing. See Cooking in Bulk.
Useful Standbys
You might say this category is for those useful standby food items that don’t fit under the headings ‘Standby Vegetables’ or ‘Crisper Essentials’.
§ Extra Large Eggs – as most of the recipes on this website call for one egg only, I would recommend getting the largest eggs you can find. Unless you eat them every day, I would also recommend that you only buy a half-dozen at a time. See Fast Eggs. Vegan egg substitutes are available which can be used when a beaten egg is required.
§ Canned Tuna in Oil, 95gm – a useful standby for quick meals and snacks. Most of the recipes on this website specify tuna in oil as that is my favourite. Drained tuna or salmon in spring water or brine can be substituted. Tomato flavoured tuna can be used in some of the recipes, while also making a tasty snack on its own. See Things to do with Canned Tuna.
§ Canned Shredded Chicken in Water, 85gm – a useful standby for making quick soups, rice and pasta dishes. Otherwise ½ cup of cooked chicken, either purchased from the deli or leftover roast or poached chicken, can be substituted. (Tip: cooked chicken must be consumed within four days.) See Things to do with Canned Chicken.
§ Diced Bacon – used to add flavour, protein and saltiness. You can use chopped bacon rashers, but I find diced bacon has less fat. It’s also convenient as it can be used, or frozen, in small quantities. Vegans could substitute tempeh, or you could just add salt to your taste.
§ Sliced Ham – useful for sandwiches and wraps and to add to snacks and egg dishes.
§ Frozen Mixed Berries – a great standby when you don’t have any fresh fruit on hand. They can be thawed and served with yoghurt, added to porridge and used to make desserts or smoothies. As well as mixed berries, you’ll find packets of individual berries, banana, mango or a range of ‘gourmet’ frozen fruits. See Things to do with Frozen Berries.
§ Frozen Chopped Onions – a useful alternative for the single cook. They can be used in small quantities, minimise waste and won’t make you cry. (Tip #1: when you sauté frozen onions, in order to avoid spitting, place the onions in a cold pan and heat with the oil.) (Tip #2: you can prevent tears when slicing onion if the onion has been chilled.)
Staples
If you do any work at all, be it physical or mental, you need the carbohydrates staples provide to fuel that activity. Most staples are low in fat and high in fibre, as well as sources of essential vitamins and minerals.
§ Wholegrain Sliced Bread – while the recipes on this website specify wholegrain bread for its health benefits, you can, of course, use any bread you prefer. If you’re not up to standard bread, you can often substitute wholemeal pita bread. See 6 Ways with Pita Bread.
§ Rice (or corn) Cakes – not the tastiest of snacks, but a good substitute for bread if you need one. They are also a useful alternative to cooked rice, especially for small meals. (I also recommend rice crackers to accompany dips.) See One Pot Main Courses: Mini Meals.
§ Short or Long Pasta in any shape or variety you like – as well as wheat-based pasta, those made from alternative ingredients such as lentils and spelt can also be used, but you may have to vary the cooking time. See:
» One Pot Pasta from the Pantry
§ Small Pasta Shells, Macaroni or Elbows – these can be added to soups and one-pot meals and are also used in bulk cooking. See Cooking in Bulk: Savoury Rice, Pasta and Sausages.
§ Instant Noodles (aka ramen), plain, single-serve – useful for making quick meals and snacks. The recipes on this website are designed for plain noodles which can usually be purchased in packs of 6–10 cakes, most likely in the Asian food section of your supermarket. See Things to do with Instant Noodles.
§ White Rice in any variety of your choice – an essential staple in virtually all cuisines, rice can be added to soups and one-pot meals in small quantities, as well as forming the basis for a variety of meals. The cooking times given are for standard, long-grain rice and may have to be adjusted for other varieties. See One Pot Rice Dishes from the Pantry.
§ Microwave Rice (white or brown), single serve – pre-cooked rice, that can be served cold or quickly re-heated in the microwave, in single-serve portions, is a convenient alternative to boiling up a small quantity of rice for a single person. Microwave rice can be served as an accompaniment or form the basis of a snack or dessert. See Quick and Healthy Snacks: Microwave Rice.
§ Instant Couscous (preferably wholemeal) – for a quick and easy staple, you just need to add boiling water to instant couscous and stir. Couscous can be served with a variety of ingredients and can serve as the basis for salads and snacks. See Quick and Healthy Snacks: Instant Couscous.
§ Instant Mashed Potatoes – can be reconstituted in small amounts as an accompaniment and can also be used as a gluten-free thickener for stews and soups. Instant mashed potatoes can also serve as a Standby Vegetable. See Standby Vegetables: Instant Mashed Potatoes.
§ Wholemeal Plain Flour – while baking isn’t a big feature of this website (I’m not much of a baker myself) the recipes that are here specify wholemeal flour for the extra fibre and vitamins it provides. You can, of course, use white flour if you prefer. See Quick and Healthy Snacks: Microwave Cakes-in-a-Mug.
§ Quick Oats – great for breakfast and snacks, quick oats are also used in baking. Processed into flour, they can be used as a low-gluten alternative to wheat flour. See Quick and Healthy Snacks: High Protein Biscuits.
§ Popping Corn – great for a quick and healthy snack. See Quick and Healthy Snacks: Feeling Peckish.
Dairy Products
Dairy products provide flavour, texture, calcium and protein. Doctors recommend low-fat dairy products, especially for older people, while vegans prefer plant-based alternatives. I recommend the varieties I prefer on this website, but you can, of course, choose alternatives.
§ Low-Fat Milk – recommended for its health benefits, and because I prefer the taste, but if you prefer full-cream milk, feel free. You can, of course, use plant-based milk instead.
§ Butter or Margarine – either is suitable for the recipes on this website, so use whichever you prefer.
§ Natural Yoghurt – I recommend natural yoghurt because of its versatility. It can be used in either sweet or savoury dishes where it can be substituted for mayonnaise or sour cream. Several vegan alternatives are available.
§ Skim Milk Powder – adds a calcium and protein boost to your cooking and baking. In your early days, your nutritionist may recommend a neutral flavoured nutritional supplement powder which is mostly comprised of milk solids and therefore can be used in the same way, and substituted for, skim milk powder. Vegans might use soymilk powder instead.
§ Shredded Parmesan Cheese – you may prefer freshly grated Parmesan cheese, but I find the packaged variety from the supermarket fridge does well enough for a single cook. To prevent mould, I keep it in the freezer. Shredded Tasty cheese can be substituted for Parmesan. When it comes to baking, I prefer using grated Parmesan cheese which can be found on the supermarket shelf. Vegans can substitute nutritional yeast.
§ Shredded Mozzarella – while mozzarella is easy enough to grate at home, I find the shredded variety most convenient. Again, to prevent mould, I keep it in the freezer. Any mild shredded cheese can be substituted for mozzarella. Plant-based ‘mozzarella’ is available.
§ Cream Cheese – both low-fat and full-cream cream cheeses are available and suitable for the recipes on this website. As well as in tubs, cream cheese can come in individually wrapped portions approximately equal to a tablespoon. Smooth ricotta can usually be substituted for cream cheese. A vegan substitute for cream cheese can be whipped up at home in a food processor.
§ Sliced Cheese – useful for sandwiches and wraps and to add to snacks and egg dishes. Available in a low-fat variety.
Baking and Cooking Aids
§ Cooking Oil – You’ll find I rarely specify the amount of cooking oil to use as this would depend on your taste and health requirements. (If you do want to keep down the calories, you can sauté and stir fry in liquid stock instead of cooking oil.) On this website I recommend:
» Olive Oil – for European and Middle Eastern style recipes, in the refinement level of your choice.
» Canola Oil – for Asian style recipes. You can choose from other oils such as peanut and sunflower oil. With its mild taste, canola oil can also be used as a substitute for olive oil.
» Oil Spray (olive or canola) – to reduce sticking to baking paper or oven trays etc and minimise the amount of oil used in frying. (Alternatively, use a pastry brush and oil.)
§ Chicken or Vegetable Stock – either is suitable for the recipes on this website, so use whichever you prefer. Both powdered and liquid stock are used:
» Stock Powder – recommended because it can be used in small quantities, but can be replaced by stock cubes (equivalent to 1 tsp. of stock powder)
» Liquid Stock – available in tetra packs from the supermarket in a range of sizes and price points. Sometimes specified on this website as a first option, but can be replaced with stock powder, or, alternatively, used instead of stock powder in most instances where it is specified.
§ Mayonnaise – an essential condiment used in salad dressings, dips and sauces, or just as an accompaniment on its own. Low-fat mayonnaise is also available, which, if you check the list of ingredients, in some cases is actually vegan.
§ French or Italian salad dressing – not an essential condiment but useful for dressing little salads. Also available in low-fat versions.
§ Soy Sauce – an essential ingredient in Asian cooking but can also be used as a substitute for beef stock powder/cubes. A low sodium version is also available.
§ Fruit juices – the following juices can be used as cooking aids, in baking and as condiments:
» Lemon Juice, bottled – accomplished cooks would prefer to use fresh lemons, I know, but I would recommend bottled lemon juice as it is inexpensive, keeps well, can be used in small quantities and avoids waste. I also find it can be used to substitute for vinegar in salads and white wine in cooking. Can be found in the supermarket with the sauces.
» Lime Juice, bottled (optional) – can be substituted by lemon juice, but is highly recommended in satays. Also, a little added to cold water makes a refreshing drink.
» Fruit Juice – used in sweet and sour sauces and in baking, any sweetish fruit and/or vegetable juice you have in the fridge is suitable for the recipes on this website.
§ Tomato Paste – an essential pantry item which can be used in a wide variety of cuisines. With the addition of some water, it can be used to substitute for small amounts of diced tomatoes or added to them to provide more depth. However, tomato paste does not keep indefinitely, so choose a size that suits your cooking habits, preferably in a squeeze pack.
§ Basil Pesto – most commonly used as a pasta sauce, but can also be used in salad dressings, marinades and to flavour eggs, steamed vegetables etc. It can also sometimes be substituted for frozen spinach or vice-versa. See Things to do with Basil Pesto.
§ Peanut Butter – as peanut butter is my favourite spread, I deem it an essential pantry item. It’s also useful for making satays and used in baking and desserts. See 6 Ways with Peanut Butter.
§ Cornflour – used in cooking as a thickening agent and when a small amount of white flour is required.
§ Baking Powder – as I don’t do much baking, rather than stocking both plain and self-raising flour, I use baking powder for baking cakes and muffins, and making pancakes.
§ Sugar – an essential pantry item, but very little is recommended on this website.
§ Honey – an essential pantry item, can sometimes be substituted with sugar.
§ Almond Meal (blanched) – used in baking and added to porridge and smoothies to give them a bit of a protein boost. It can also be made up into almond milk and used in hot drinks or as a substitute for coconut milk in curries.
§ Desiccated Coconut – used in baking and desserts, often used to provide sweetness as a substitute for sugar.
§ Cocoa Powder – used in baking and desserts. I would recommend cocoa powder with a little sugar to your taste rather than drinking chocolate which is high in sugar.
§ Sultanas – used in cooking, baking and desserts. Can be substituted with raisins or dried cranberries, blueberries or goji berries.
§ Chopped Nuts – not essential but can be added to baked items and salads. When required, I chop up a few nuts I keep on hand for snacking.
§ Coconut Milk, 165ml can, light – used in Asian style recipes, especially curries. This is the smallest can available in Australia and so the only one I can recommend for single-serve meals. Almond or soy milk can be substituted as a low-fat alternative.
§ Herbs and Spices – You’ll notice that salt is not recommended on this website. I find enough saltiness is added to dishes using stock powder, diced bacon or Parmesan cheese. I also use a range of herbs and spices to add flavour. You’ll find I rarely specify the amount to use as this would depend on your taste.
» Crushed Garlic and Chilli Paste – available in small jars or tubes, can be used in small quantities and keeps well in the fridge. A good substitute for the fresh variety.
» Dried Onion, Garlic Granules or Powder – convenient to add to cooking in small quantities, also used in salad dressings.
» Mild Curry Powder – the accomplished cook may prefer to mix her own spices for a curry, but I find a mild curry powder does well for most purposes. It can be heated up with the addition of chilli, or ginger and coriander can be added for more fragrance.
» Chinese 5-Spice – consists of cinnamon, cloves, star anise, fennel and pepper and gives an exotic touch to a Chinese style dish. Can be used as a substitute for Garam Marsala.
» Essential herbs – dried parsley, basil, oregano, chives, rosemary and mint (optional)
» Essential spices – pepper, cinnamon, ginger, coriander, chilli, sweet or smoked paprika