4 Pantry Makeover Tips + Pantry Staples List

You’ve seen those perfectly set out pantries with the fancy labelled glass jars and perfectly arranged herbs and spices, the satisfaction it gives you by just looking at it, longing for the fairies to arrive and present you with the same perfect pantry with the wave of a wand.

You open your pantry, but the fairies still haven’t been. It’s chaos, mayhem, anxiety boiling over and all you feel like reaching for is those chips and biscuits you shouldn’t have because you can’t possibly see all of the healthier possibilities beyond that mess! It’s a proven fact that disorganisation and chaos present us with nothing less than anxiety and in a pantries case, bad decisions. Even the shopping becomes a disorganised mess of unnecessary food items that sit in half opened packets, littering your otherwise beautiful pantry.

How do you fix it?

With these 4 simple tips

Tip 1 ~ Ditch the crap!

I’m sorry to be so blunt but it must be said… In the bin go the unhealthy chips, biscuits, lollies, chocolates, cakes sugary cereals, vegetables oils, cordials, cokes and soft drink. You know them well and they are no good!

Tip 2 ~ Waste not

Open your fridge and take a look at the half-used or near empty condiment, curry or sauce jars that have been sitting in there for months! Get creative and use them up or throw out the out of date contents. Glam them up by washing them in the dishwasher or sink and removing their sticky label with nail polish remover. Gather any empty coffee jars and do the same. Voila! You have perfectly beautiful glass jars to store loose pantry items in an airtight container. You can also buy new jars on the cheap for Kmart if you do not have enough.

Tip 3 ~ Get organised

Start making that pantry a place to be proud of. Pretty it up with those nice glass jars you just recycled. Tip any opened bags of oats, rice, pasta, dried lentils, nuts and seeds into the jars and place them onto one shelf – this will become your grains, nuts and seeds shelf.

Kmart also stock some lovely baskets to arrange snacks, unopened packet foods such as taco seasonings and root vegetables into their own respective baskets.

By doing this you will know exactly where everything is when you want to access it and the pantry will begin to look pleasantly neat and tidy, making it easier to create healthy meal ideas for the family.

Tip 4 ~ Plan ahead of your shopping trip

If you fail to plan, you plan to fail. Begin your shopping trip at home by creating a shopping list of healthy pantry staples. In my home, I have a magnetic whiteboard on the fridge that we write on as soon as someone uses up the last of one of our staples. The list gets added to so we know in the next shop we must get it and we never run out! To get you started here is a list of pantry staples that encourage a healthy lifestyle.

Pantry Staples

Grains & Pastas
  • Brown rice
  • Wholemeal pasta
  • Quinoa (technically a seed)
  • Dried lentils
  • Oats
Flours
  • Wholemeal or spelt flour
  • Flaxseed meal
  • LSA
  • Nutritional Yeast
  • Bicarb soda
  • Aluminium free baking powder
Canned Foods
  • Organic canned tomatoes
  • Organic canned kidney beans
  • Organic canned chickpeas
  • Organic canned cannellini beans
  • Organic coconut milks and creams
  • Canned tuna
Cooking oils & Sauces
  • Coconut oil
  • Olive oil
  • Sesame oil
  • Organic broths
  • Coconut aminos or GMO free soy sauce
  • Apple cider vinegar  
Nuts, Seeds & Nut Butters
  • Unsalted, natural nuts (walnuts, almonds, brazil, pine, cashews etc.)
  • Unsalted natural seeds (chia, pepitas, hemp, sunflower etc.)
  • Pure peanut butter – I also like Mayver’s
  • Almond butter
Herbs & Spices
  • A nice collection of herbs and spices (turmeric, curry powder, cumin, thyme, rosemary, ginger, chili, Italian seasoning, cayenne, paprika, nutmeg, bay leaves, kefir lime leaves, oregano, caraway, coriander)
  • Himalayan salt
  • Black pepper corns
  • Ground cinnamon
Root Vegetables
  • Onion
  • Garlic
  • Sweetpotato
Naturally Sweet Additives
  • Pure maple syrup
  • Natural honey
  • Xylitol or stevia
  • Rapadura sugar
  • 70%+ dark chocolate
Other
  • Eggs (if they haven’t been kept in the fridge where you have purchased them)
  • Long life almond milk
  • Pure natural vanilla
  • Plant based protein powder

Happy organising! Nutritionist Danielle x

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Spruce Up Your Grocery Trolley with These Healthy Additions

HEALTH

Fit out your trolley with these fit and healthy must haves

Think real food and plants!

Hair, skin, nails, the immune system, our joints, our guts, literally everything to do with our body can benefit from a diet that is largely plant based. This is scientifically proven!

The detoxifying effects of the antioxidants and water in plants sets us up for the perfect summer of not only looking great but feeling energetic. This doesn’t mean rushing out and purchasing the newest, most expensive discoveries in superfoods. Some common house-hold food items will do the trick without breaking the bank. Boosting the nutritional value of common food items lays within its preparation. Prep techniques can either make or break a superfood. The goal of eating should be, to boost nutritional content including vitamins, minerals, fiber and antioxidants. Each one of these vital components of food is deeply impacted by processing. Processing may include applying heat, adding stabilizing or preserving ingredients such as sugar, sodium, acids or artificial preservatives. Each of which extend the shelf life and taste appeal of the food item but reduce its nutritional content.

I am excited to throw you some little life hacks in this blog to really get you going on a nutritional boosting path.

Have you ever thought of putting your mushrooms in the sunlight? Why on earth would you bother doing that! You ask. Well, the sun enhances the vitamin D status of the mushrooms. Mushrooms are in Vitamin D2 form, not active D3. They do need to undergo conversion for use by the body. None the less, a boost in D2 will do some spectacular things for your health. 1-2 hours is a good sun baking timeframe for our meaty friends.

CITRUS HEAVEN

Citrus foods boast a whole lot more than just the vitamin C they are commonly recognized for. The spray you in the face juiciness of citrus contain an array of free radical scavenging antioxidants which have been shown to guard you from a range of disease states such as cancers, age related brain diseases such as dementia and Alzheimer’s, heart disease, diabetes and help you to have beautiful skin. 

Rich colored citrus such as ruby red grapefruit and blood orange offer even greater antioxidant content.

Don’t throw away the good parts!

Closer to the outer edges (around the skin and between each segment) of citrus fruits contain some great benefits and is where most of the nutrients lay. Eating the pith can greatly increase your nutritional benefit and boost the antioxidant profile.

Make them crispy

You can enhance some of the benefits of citrus fruits by drying them in an oven. How?

Preheat oven to 100C, slice oranges, place on an oven tray and bake for 1.5 hours on one side and another 1.5 hours on the other. Keep checking on them to see if they have already gone crispy, you don’t want them to burn! This process brings out some of those lovely antioxidants.

AN APPLE A DAY KEEPS THE DOCTOR AWAY

An old saying but it remains strong in the world of health. For such an accessible food the health benefits of apples are HUGE!  Apples are fantastic appetite controls. They help to regulate blood glucose levels, reduce cholesterol, support intestinal health and reduce the risk of diabetes. Green apples (Granny Smith) are lower in sugar and contain the prebiotic fiber, known as pectin, which helps to support healthy gut bacteria function and development.

DON’T throw away the skin! Like all fruit and vegetables, the most nutritious parts of the apple can be found within or just under the skin. Cutting away the skin could mean losing so many wonderful nutritional benefits such as fiber, antioxidants, vitamin A and C.

Wash them

Be sure to wash your store-bought apples. Supermarkets love to have beautiful, enticing fruit and vegetables, but this often means placing sprays and waxes on them to make them shine and keep them looking beautiful for longer.

SPICE UP YOUR SALADS

As a rule, dark, richer coloured leafy greens pack the greatest nutritional punch in a salad bowl. Rocket adds a digestive component to your salad, with its peppery, slightly bitter taste it kicks your digestive juices into action. Baby spinach oozes with antioxidants, iron, vitamin C, vitamin A, K and folic acid, giving you the protective power you need to fight off free radicals and flood you with a boost of energy. These nutrients are also extremely nourishing to the cardiovascular system. Kale is another salad green that rivals rocket and spinach on nutritional punch. Skip the old school iceberg lettuce which carries little more than water and include these superheroes of the salad world. They also make for a far prettier and more interesting salad. As mentioned in the paragraph on mushrooms, vegetables obtain and develop much of their antioxidant properties from sunlight. Salad leaves that are open to the sun such as kale, baby spinach and rocket are given the opportunity to enhance their nutritional profile, more so than tighter more enclosed varieties.

Did you know that the vitamin C found in lemon juice can enhance the absorption of the iron content in spinach? This is great news for vegans and vegetarians as non-heme (non-animal) sources of iron are less easily taken up by the body than their heme counterparts. Adding vitamin C to non-heme sources increases its chances of absorption.

TATOMO TOMATO

Although, greatly recognized for their high lycopene content often related to prostate health, tomatoes have so much more to offer. The carotene that lurks within the beautifully red tomato supports healthy cardiovascular function and prevents skin from sun damage, no wonder they are a mainstay in the Mediterranean diet. Its collagen boosting properties are shown help to repair the skin and slow the ageing process. Once again, the skin is where the money is (nutritional benefits).

Cook them up!

The cooking process increases and activates the tomatoes lycopene potential. Home made spaghetti sauces and baked beans using chopped up tomatoes are a great way to boost the nutrient value of your food.

Keep them out of the fridge

We need those perfect antioxidants to continue to develop long after they have been picked. Refrigerating tomatoes can holt this process and reduce the antioxidant potential of the tomato.

BERRY BONANZA

We all know berries are good for us. They have long been included in the list of superfoods. Why? Berries contain high levels of antioxidants and collagen boosting vitamin C. These, superb inclusions for skin health. But, in a less vein sense, berries are fantastic supports for cardiovascular health.

Look for rich reds and purples. The richer the colour, the greater the nutritional benefit. Some research has shown that the proteins found in milk products reduce the absorption of vitamin C so try to skip the addition of milk. Instead, opt for a non-dairy based milk such as coconut, almond, oat to combine with your smoothie or choose yoghurt varieties utilizing these milk bases.

DIGESTIVE PREPARATION

Brassica vegetables such as broccoli or cauliflower should be rich in colour and slightly steamed, not eaten raw.  Research suggests that brassica vegetables can inhibit thyroid function. It is also difficult for some to effectively digest raw brassica vegetables. When prepared properly, brassica vegetables support liver function, contain significant calcium and vitamin K levels and can become a versatile addition to most meals such as cauliflower rice, pizza bases, vegan cheeses, vegetable bakes and much more.

As you can see, boosting the nutritional content of your shopping trolley is easier than ever and can be achieved with common, every day superfoods. Colour and proper preparation is the key to enhancing these nutritional benefits. Happy shopping!

Healthy Kheema Curry Recipe

Kheema Curry

Did you know turkey is healthy, high in lean protein and is leaner than most other meats?

It is also high in tryptophan which is an amino acid responsible for the production of our feel good hormone serotonin.

Choose whole turkey breast meat and mince over processed deli turkey meat for a healthy boost to your recipes.

Healthy Kheema Curry

Cook time 25 minutes

Prep time: 5-10 minutes

Serves: 4

INGREDIENTS
1 tbsp good quality olive oil
3 cloves
4 garlic cloves, finely chopped

1 tsp ground coriander
½ tsp turmeric
¼ tsp red chili powder or 1/8 tsp cayenne pepper
1 can organic crushed tomatoes
1 ½ tsp Celtic/Himalayan salt
500g turkey mince

1 tsp cumin seeds
1 cinnamon stick
1 medium onion, finely chopped
1 ½ tbsp. ginger, grated
1 tsp ground cumin
½ cup water
1 tsp garam masala
½ cup frozen peas
½ large lemon juice

METHOD

In a large saucepan, heat olive oil over medium to high heat.
Add the cumin seeds, cloves and cinnamon stick.
Continuously stir spiced until fragrant (about ½ minute).
Add the onion, ginger, garlic and salt.
Cook until onion is soft (about 5 minutes)
Add turkey mince and stir and cook until the meat is browned and cooked through.
Add cumin, coriander, turmeric, chili powder, tomatoes and water.
Turn the stove to high and bring the mixture to the boil, cover and reduce heat to low.
Simmer for 10 minutes.
Add the garam masala, peas and the lemon juice.
Cook until peas are just thawed (don’t overcook them as you want some texture).
Remove cloves and cinnamon stick before serving.
Top with coriander leaves for decoration and serve with a side of unsweetened kefir or place into airtight containers and refrigerate for lunches for the week.

Enjoy this healthy and delightful herb and spice rich dish hot or cold.

 

 

Anti inflammatory Eggplant Curry

Anti inflammatory eggplant curry

Anti inflammatory foods are important to our health and wellbeing as a whole as well as for specific health complaints such as headaches, muscle and joint aches and pains and immune support to name a few.

Curries are a great source of anti inflammatory herbs and spices. Ayurvedic medicine or Indian medicines have been using the spices in curries for many years to address various health conditions.

This Anti inflammatory Eggplant Curry with provide you with a fabulous dose of anti inflammatory support.

Enjoy!

Anti inflammatory Eggplant Curry Recipe

1 large eggplant (multi-vitamin and mineral powerhouse!)
• 2 tablespoons good quality extra virgin olive oil (anti-inflammatory)
• 1 teaspoon cumin seeds (immune booster and digestion enhancer)
• 1 medium to large onion, sliced finely (immune enhancing, anti-inflammatory, allergy fighting, cholesterol lowering)
• 2 crushed garlic cloves (immune enhancing, anti-inflammatory and cholesterol lowering)
• 2 – 3 cm piece ginger (depending how much you love ginger, me, I go for THREE), peeled and finely chopped (anti-inflammatory goodness!)
• 1 tablespoon curry powder (anti-inflammatory goodness!)
• 1 large diced tomato (Lovely lycopene and vitamin C antioxidants)
• 1 finely chopped green chilli (anti-inflammatory goodness! metabolism boosting)
• 1 teaspoon Celtic or Himalayan salt (these salts contain wonderful minerals that regular table salts do not)
• 1/4 bunch finely chopped coriander (all round awesome herb for almost everything)

 

Preheat your oven to 190C.

Place the eggplant on a medium sized baking sheet. Use a fork to spike the eggplant all over to allow heat to penetrate through. Place in the oven to bake for 20 minutes or until it feels soft/tender.  Remove from the oven, allow to cool enough to be able to peel and chop the eggplant.

Heat the olive oil in a medium saucepan over a medium heat. Add the cumin seeds and onion to the oil. Stir until the onion softens and slightly browns, roughly 5 minutes.

Add the pre-prepared tomato, garlic, ginger and curry powder to the saucepan with the onion and cook for a further 1 minute.

Stir in the chopped eggplant and green chilli, and season with salt to taste. Place a lid or appropriate cover over the mix, turn to a higher heat and cook for 10 minutes to allow the flavours to soak in.

Lift the lid or cover, turn the heat right down to low and cook for a further 5 minutes with the lid off. Garnish with the coriander.

This curry can be served as a side dish or as a dish on its own, possibly with brown basmati rice or quinoa

I served mine with fish, asparagus, roasted capsicum and fish. Random I know, but it was worth it 🙂

Minty Cauliflower Fried Rice

Minty Cauliflower Fried Rice

Cauliflower is extremely versatile and can be swapped out for cheeses in baked dishes or for rice.

Not to mention it is extremely nutritious!

Minty Cauliflower Fried Rice Recipe

1 head large cauliflower chopped in a blender or grated to resemble rice.

I added ¼ cup of mint into the blender but you can shred it and mix it through if grating.

1 cup thinly chopped green spring onion

2 cups mixed green, yellow, orange and red capsicumClinical Dietitian

250g roasted pumpkin cubed (optional)

½ head broccoli broken up into tiny florets

4 button mushrooms or other Asian mushrooms to mix it up

4 garlic cloves diced

1 onion diced

1 chicken breast roasted with olive oil, salt and pepper and cubed after being cooked.

2 tbsp. good quality tamarind soy sauce.

5 anchovies chopped up (you don’t taste them but they are optional)

Black pepper to taste

A handful of pepitas

Handful of cashews

 

Add garlic, onion, caClinical Nutritionpsicum, mushrooms into a wok with 2 tbsp olive oil and sauté until fragrant.

Add cauliflower mint rice mixture and mix through until evenly distributed. 

Add in broccoli, diced chicken, anchovies and pepper. Stir through.

Add in the tamarind soy sauce and stir through until the whole batch turns a slightly brownish colour, as pictured.

Serve in a shallow bowl topped with pepitas and cashews.

 

 

Clean Orange, Poppy Seed & Pistachio Muffins

Orange poppy seed pistachio muffins

We all love muffins and they are often a convenient and yummy snack option. However, they often come with a hefty, less than nutritious caloric profile and this can impact both our waistline and overall health. Thankfully, there are raw ingredient options available to us to boost their nutritional profile and reduce poor quality calories.

Clean Orange, Poppy Seed & Pistachio Muffins

 

Ingredients

 

100g pistachios (unsalted), & an extra 1 ½ tbsp. chopped (for decoration).

100g almond flour/meal (if you don’t have any on hand, put 50g almonds in a food processor and grind down)

50g coconut flour.

60g rapadura sugar (or xylitol if you are looking to cut down on sugar)

1 tsp baking powder

1 pinch sea salt or Celtic salt or Himalayan salt

Zest of one orange + juice of 1 fresh orange.

1 tbsp. poppy seeds, plus 1 tsp additional for decoration

60mL almond milk

4 lightly beaten large eggs

3 tbsp. walnut, hazelnut or almond oil (or olive oil if neither are available to you)

1 tsp vanilla bean paste/extract

1 tsp ground cinnamon

 

Method

 

Preheat oven to 180⁰C. Line 10 spaces of a muffin tin with muffin cases.

Place 100g of pistachios in a food processor or blender and process until fine.

Place ground pistachios into a large bowl and stir in other dry ingredients as well as the orange zest.

Squeeze orange juice into a measuring cup and add almond milk up to 175mL. Pour mixture over dry ingredients and add eggs, oil and vanilla. Stir until smooth.

Spoon mixture into prepared muffin cases, top with designated decorative pistachios and poppy seeds.

Bake for 25-30 mins or until a fork or skewer comes out clean.

Leave to cool.

Transfer into an airtight container for storage in the fridge or freezer if left for more than 4 days.

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