Dietitian reveals the 5 foods they always keep in their pantry

Hannah Gilbert, dietitian and senior director of product development at HelloFresh, explains why these accessible and affordable foods deserve a spot in everyone’s pantry.

1. Rolled oats: Oats are hugely versatile. You might just think of porridge but oats can be added to muffins, cakes and biscuits to boost fibre content and also serve as a healthy substitute for breadcrumbs in things like meatballs! Oats are 100% whole grain, and contain essential vitamins and minerals. They also deserve ‘superfood’ status as they are one of the richest sources of rich beta-glucan, a soluble fibre, which can help to lower cholesterol re-absorption.
2. Nuts & seeds: These are perfect just as a snack or as an addition to breakfast, salad or baked goods. They are high in healthy monounsaturated and polyunsaturated fats and a good source of protein, vitamins and antioxidants.
3. Canned legumes: Because we should all be eating more legumes! Legumes such as beans, lentils, peas and soy foods are a nutritional powerhouse and an important part of any healthy diet. They are low in saturated fat, have a low GI (helping to keep you full for longer) and are high in resistant starch which helps increase good bacteria in your gut. Plus, they’re super cheap and a very convenient way to bulk out meals, including pasta sauces, salads and stews.
4. Tinned fish (e.g. tuna and salmon): We should all aim to have a few fish meals every week, and tinned tuna and salmon are a super convenient way to do so. Trying adding tuna or salmon to a salad, to a pasta, a wrap or sandwich for a good dose of protein and omega-3.
5. Frozen berries & veggies: You might be surprised to know that frozen veggies are just as nutritious as fresh veggies and in fact, sometimes even more so. This is because the nutrients are locked in by freezing at their peak instead of losing many nutrients sitting on the supermarket shelves. Keep some in your freezer to add a quick and easy nutrient boost to your meals. Frozen veggies like peas, beans and corn plus spinach are some good ones to always have on hand.