Go directly to list of Essential Standby Vegetables
After undergoing gastric or bariatric surgery, we still have to make sure we get all the nutrition we need, including our five veg and two fruit a day. One way we can make sure of this is, not only to include vegetables in meals with poultry, meat or fish, but also to ensure we have at least one all-vegetable meal a day.
However, for all our best intentions, there are times when there are no fresh vegetables in the fridge at all. Either we haven’t had the time to go shopping, or we’ve put off cooking the fresh vegetables we do have for so long that by the time we get round to them, they’re only good for chucking in the compost bin. So, how do we make sure we get out five veg a day without any fresh vegetables in the house? We make sure we always have our ‘Standby Vegetables’ on hand, that’s how.
‘Standby Vegetables’ are a selection of essential vegetables that can be kept in the freezer or the pantry cupboard. Some are a good substitute when there are no fresh vegetables on hand. Others are essential in their own right. ‘Standby Vegetables’ are usually used in combination with fresh vegetables, but you can make all-vegetable dishes with Standby Vegetables alone.
The following is my list of Essential Standby Vegetables. It isn’t an exhaustive or exclusive list, of course. You’ll find a wide range of vegetable products in the supermarket freezer and an even wider range of canned vegetables to choose from.
In this section you’ll find collections of recipes for all-vegetable dishes made largely from Standby Vegetables and ingredients that you would have on hand as Pantry Essentials. You’ll also have the option of using a few Crisper Essentials if you happen to have them in the fridge. (See the recipe collections listed under each item.)
As well as all-vegetable dishes, the recipe collections also include side dishes that can accompany chops, sausages, fish fillets etc. Standby Vegetables are also included as major ingredients in the recipes for Quick Meals from the Pantry.
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.
You’ll find that Standby Vegetables are widely used on this website. Just use ‘Search’ to find recipes that use whichever of the following ingredients you have on hand.
In the Freezer
Even nutritionists recommend frozen vegetables, so you can start by keeping the following essentials in the freezer.
§ Frozen peas – this is one vegetable we almost always have frozen these days. I can’t remember the last time I saw fresh peas in a pod in the supermarket. Peas are a quick and easy way to get some greens on your plate, as well as some extra greens into your quick soups, rice or pasta dishes. Small cans of peas are also a useful standby. See Standby Veg: Frozen Peas
§ Frozen broccoli and/or cauliflower – another quick and easy way to get some greens on your plate, frozen broccoli and cauliflower can be bought individually or together. They can be steamed and served on their own as side dishes, as well as in soups, bakes, stir fries and with pasta. Frozen cauliflower rice, which has become popular as a low-carb alternative to rice, is also available. See Standby Veg: Frozen Broccoli and/or Cauliflower.
§ Frozen mixed vegetables – you’ll find a wide range of mixed vegetables in the supermarket freezer from the basics of ‘peas, corn and carrot’ to ‘winter vegetables’ to a variety of stir fry mixes. They can make a quick and easy side dish for a steak or sausages, or can go into a stir fry, soup, rice or pasta dish. While a little more expensive than the larger packets, ‘steam fresh’ vegetables in individually packaged portions are most convenient and can be dressed up with butter and herbs. (Tip: before serving up, pierce the bag and let out the steam and excess water.) See the following:
» Frozen Mixed Vegetables in Soups
» Frozen Mixed Vegetables in Vegetable Medleys
» Frozen Mixed Vegetables with Pasta, Rice and Noodles
§ Frozen spinach – don’t turn up your nose! Nobody really likes spinach, but it’s good for us, and for a single person especially, as it can come in nice, neat little single portions which can be thawed in less than a minute in the microwave and added to scrambled eggs, or stirred into soups, pasta and rice dishes or mashed potatoes. Frozen kale is also sometimes available and can be substituted for frozen spinach. However, I find kale to be an acquired taste. See Standby Veg: Frozen Spinach.
§ Frozen corn – although not as essential as frozen peas or spinach, frozen corn can be useful to substitute for canned corn (see below) where indicated, as well as being used in other recipes such as soups and vegetable medleys or substituted for frozen peas. See Standby Veg: Canned and Frozen Corn
In the Cupboard
Meanwhile a few more useful vegetable essentials can be lurking in your cupboard:
§ Canned diced or whole peeled tomatoes – tomatoes can be an essential ingredient in meat dishes, pasta and rice dishes, soups and vegetable sides, so it’s useful to always have a couple of cans in your cupboard. You likely won’t be using the whole can for one meal, but decanted into a sealed container, they will keep in the fridge for several days, and are so versatile that you’ll find lots of different ways to use up the rest. Most cooks will recommend whole tomatoes over the diced variety. However, I prefer diced tomatoes, as they are easier to use in small quantities. Alternatively, you can use bottled passata which is also now widely available at a reasonable price. See Standby Veg: Canned Diced Tomatoes
§ Canned beans and chickpeas – beans and chickpeas are an excellent source of protein, fibre, iron and vitamins and can form the basis of a hearty meat-free meal. In Australia, chickpeas and four-bean mix, as well as some other bean varieties, come in single serve cans that can be used in a wide range of ways, from salads to soups, to pasta dishes to vegetable medleys. You can also find single-serve cans of baked beans which can be substituted for plain beans and reduce the cooking time. (See 6 Ways with Baked Beans) Canned snack beans and chickpeas, combined with a can of tuna can make a quick meal, as well as going into salads and even some cooked dishes. See the following:
» Standby Veg: Canned Four-Bean-Mix
» Standby Veg: Canned Chickpeas
§ Canned corn – perhaps not as essential as beans and chickpeas, canned corn is handy to have on hand to make quick pantry salads or soups. Corn kernels are available in single serve cans, while both corn kernels and creamed corn are available in family sized cans. If single-serve cans are not available, frozen corn (see above) can be substituted where indicated. See Standby Veg: Canned and Frozen Corn
§ Canned new potatoes – you’ll be thinking that you’ll always have a few spuds in the cupboard, but they can sometimes be forgotten and discovered rotting or spouting, so it’s good to have canned potatoes on hand. They can be combined with frozen mixed vegetables, and added to salads or meat dishes. Once a can is opened, the contents can be decanted into a sealed container and will keep in the fridge for a few days. Just one word of warning: NEVER microwave canned potatoes, as they tend to burst and make a right mess. See Standby Veg: Canned New Potatoes.
§ Instant mashed potatoes – who doesn’t love mashed potatoes on the side? In my humble opinion, instant mashed potatoes are not only highly convenient and can be served in small portions, but they can taste just as good as the fresh variety. As a side dish, they can easily be given a taste boost with the addition of butter and milk, a protein boost with added powdered milk or grated cheese, or a vitamin boost by stirring in the afore-mentioned portion of frozen spinach. They can also form the basis of a hearty all-vegetable dish. See Standby Veg: Instant Mashed Potatoes.
§ Red lentils – apart from the fact that they are an excellent source of fibre, protein, B-vitamins and iron, the real beauty of red lentils is that, unlike most other lentils, they can be ready to eat in 15 minutes. This means that they can be added to your quick soups and rice or pasta dishes. See Standby Veg: Red Lentils.