With these storecupboard staples for women over 50 you can have a meal in minutes that has all the nutrients you need. Protein rich, full of fibre (carbs) & healthy fats.
Scroll to bottom for handy downloadable PDF of all these tips with 3 fab recipes.
1. Tinned tomatoes: Chopped tomatoes, tinned cherry tomatoes and tinned whole plum tomatoes all feature in my store cupboard staples.
2. Dried herbs and spices: Start with cumin, cinnamon, turmeric, oregano, chilli flakes and build on it. Head to the world food aisles in the supermarkets for more cost-effective spices (and lentils).
3. Tinned and dried pulses: High in fibre and good sources of protein. Turns any soup into a meal. Red lentils, chick peas, butterbeans and green lentils are my favourite.
4. Oats: Slow releasing starchy carb great for breakfast and making snacks. Have you tried a handful in your omelette?
5. Nuts and seeds: Walnuts, almonds, cashew nuts, pumpkin, sunflower, sesame, chia, flax and hemp seeds. Great addition to any dish and add protein, fats and fibre all in one go. Nut butter: Almond, cashew or peanut butter. Always choose 100% nut.
6. Tinned fish: Salmon (red sockeye is best), sardines, mackerel. Source of omega 3 fats and protein. Also, tuna but stick to max one tin tuna per week due to high mercury levels.
7. Quinoa: My favourite is the red and white mixed. Great source of fibre and protein.
8. Protein pasta: Zenb yellow pea pasta or Tesco red lentil pasta are my favourites. All the feels of pasta but higher in protein and wheat free.
9. Cheat sauces and jars: Red and green pesto. Thai curry paste, Roasted red peppers, olives. Tesco finest basil pesto is a good buy using olive and no sugar added. It’s also cheaper than may of the popular brands. Thai curry paste is another cheat sauce I’ll have in the cupboard. Try to avoid sugar, colourings and water rich pastes. Check the labels. I often find a shorter and healthier ingredient list on products in the world food aisles. However, don’t stress as you’ll only be using a small amount per portion.
10. Block coconut: You can buy canned coconut milk but it will not be 100% coconut and you are technically paying for water. Check the coconut % and aim for the highest. A block of solid coconut however is 100% coconut which you can dissolve in water to use as per instructions.
Download my handy PDF of this text plus 3 handy recipes using mainly these store cupboard staples.
Check back soon for my blogs over the coming weeks on my Top 10 freezer foods for women over 50 and my Top 10 fridge foods for women over 50.
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