When armed with these wholesome pantry alternatives and nutrient-rich fresh foods that we love from this issue’s recipes, you’ll always have everything you need for a fresh and light meal. Many of these ingredients are sourced from supermarkets, but there
Our go-to guide explains some of the best ingredients to have on hand so you can make the most out of these recipes
This nutritious nut is high in protein and rich in vitamin E. It’s also a source of calcium, which makes it a great dairy-free addition to smoothies. Try making your own almond meal, blending into a pesto or just enjoying as an energising snack.
Originally referring to the liquid remaining after milk was churned into butter, the varieties available now are made by adding live cultures to low-fat milk. It has a tangy flavour and adds a great texture to baked goods.
Cacao is made by cold-pressing unroasted cocoa beans so they retain more minerals and antioxidants than varieties processed at high temperatures. Cacao is also available as ‘nibs’. You can buy both in health food stores and supermarkets.
This buttery nut is cholesterol-free and a high source of copper, which helps to maintain blood cells in the body. It can be blended into a nut spread or soaked and blitzed into a dairy-free cream or milk.
These black or white seeds come from a flowering plant and are full of fibre, protein, minerals and omega-3 fatty acids. Available in supermarkets and health food stores, they’re great for smoothies, jams and baking, or sprinkled over salads.
This is a rich, thick liquid made from simmering shredded coconut in water for a long time. It is thicker and more rich than coconut milk. It’s great for adding extra body and creaminess to curries or desserts, without adding dairy.
Extracted from the meat of mature coconuts, this oil has a high smoking point (you buy it as a solid, so you may need to melt it before using). It’s a dairy-free alternative to butter and adds flavour to bakes and slices.
These are young, green soybeans that are sold frozen both shelled and in their ( inedible) pods. They are high in fibre and protein and a good source of magnesium. Look for them in the freezer aisle of supermarkets and Asian grocery stores.
With a toffee-like sweetness, dates make a great substitute for refined sugars in desserts and are a good source of fibre. They are sold loose in greengrocers or the produce section of supermarkets, and usually need to be pitted before use.
greek- style yoghurt
Made with probiotic bacterial cultures, yoghurt is useful for a healthy digestive system. The Greek-style variety is thicker and contains more protein than other yoghurts. Look for natural options that don’t have any added sugar.
Also called flaxseeds, these small brown seeds have a nutty flavour and are high in omega-3 fatty acids. They can be baked into bread, sprinkled on cereal or used to make muesli slices and crackers.
Perfect for sprinkling into smoothies, baked treats or breakfast cereals, this fine mix of ground linseeds, sunflower seeds and almonds is a highly nutritious and versatile ingredient to add to your diet. It’s rich in fibre and omega-3 fatty acids. Find it in the health food aisle of the supermarket.
Traditionally from Japan, this salty ingredient is made from fermented soy beans (or rice or barley) that are ground into a thick paste. It has a savoury, umami flavour and comes in a variety of shades from light to dark. Find it at supermarkets ( in the Asian food aisle) and Asian food stores.
These dark green, paper-thin wraps are usually found around sushi rolls, but the crisp edible seaweed is also ideal to add a unique salty and crunchy touch to a variety of dishes.
Pepitas (pumpkin seeds)
These dried green kernels contain essential vitamins, minerals and antioxidants and are a great way to add crunch and flavour to muesli, salads and savoury dishes.
It looks like a grain, but quinoa is actually a seed. It comes in black, white and red varieties and is full of protein, with a chewy texture and nutty flavour. You can use it as a substitute for couscous or rice. Find it in supermarkets and greengrocers.
This is simply quinoa that has been steam-rolled into flakes. Use it in muesli, pancakes or baked goods, or as a gluten-free alternative to breadcrumbs. Quinoa flakes are available from health food stores and supermarkets.
Extracted from the pure juice of cane sugar, rapadura (or panela) is evaporated over low heat, which means many of the minerals and vitamins from the plant are retained. Find it at specialty food and health food stores.
These little white or black seeds add flavour and crunch to salads, noodles, stir-fries and baked goods and they’re high in copper, manganese and calcium. When adding them as the finishing touch to a dish, toast the seeds in a dry frying pan first to bring out their subtle nutty flavour.
These seeds contain folate, vitamin E and magnesium, and essential fatty acids that are beneficial for cholesterol levels. They have a mild, nutty flavour and a firm texture. Use them to add a nutritious crunch to salads and baking.
Made from roasted and ground sesame seeds, you can find tahini paste in jars in the health food section of supermarkets. It’s a key ingredient in hummus, but don’t stop there – add a dollop to dressings and dips for extra flavour, or mix a spoonful into biscuits and cakes. The rich paste can sometimes separate in the jar, so stir well before using.
This salty condiment is similar to soy sauce, except it usually doesn’t contain gluten. It’s a byproduct of making miso paste and has a darker colour, richer flavour and is thicker than most soy sauces. It can be used as a gluten-free alternative to soy sauce in most dishes.
Wholemeal spelt flour
This nutritious flour is high in protein and easy to digest. It does not contain wheat, though it does contain a small amount of gluten. However, some people who are sensitive to gluten can tolerate spelt flour. Find it in the health food aisle of supermarkets or in health food stores.