STORE CUPBOARD STAPLES

Sometimes you don’t have time to do a big shop. But by making sure your store cupboard is always stocked with a few key items, you’ll be able to make a healthy, tasty meal any time.

From stock pots to tinned beans, here are our staple ingredients . . .

PROTEIN

Lean meats are a great source of protein, providing essential nutrients and fantastic filling power. in all recipes with meat as an ingredient, make sure you use the leanest cuts and trim off all visible fat.

Fish is another great source of protein and is naturally low in fat. one of our favourite phrases is: ‘if it swims, it slims!’ Fish provides nutrients that the body struggles to produce naturally, making it perfect for some of Pinch of nom’s super-slimming recipes.

Just under half of the recipes in our new book are veggie, but you can always use vegetarian protein options instead of meat in our recipes (though this will affect the calorie count).

HERBS AND SPICES

We love a bit of spice. When you’re changing ingredients for lower fat, sugar or calorie versions, one of the best ways to keep your food interesting is to season it well with herbs and spices.

in particular, mixed spice blends are perfect for lots of our recipes. Don’t be shy with spices — not all of them burn your mouth off.

We use garlic granules in a lot of our recipes because they are a convenient and cheaper alternative to fresh garlic, and in slow cooks and stews, for example, you won’t be able to tell the difference.

STOCKS AND SAUCES

one of Pinch of nom’s favourite ingredients is the lowly stock pot. it adds instant flavour and is so versatile.

We use various flavoured pots in our book, but they are all interchangeable.

Wine stock pots are an ingenious invention — flavour without the calories. We also love soy, fish and Worcestershire sauces for big splashes of flavour. swap with reduced- salt varieties if you prefer.

EGGS

Protein- rich, filling, tasty and versatile, eggs are the ultimate slimming, yet satisfying, ingredient. start your day with a filling, protein-rich egg-in-the hole Breakfast Bagel, where you put a fried egg in the centre, or try them on top of a comforting ramen bowl. You’ll always want a half dozen in the house.

TORTILLA WRAPS

Pinch of nom recipes are synonymous with creating magic with wraps. You’ll be surprised at the dishes you can make using a lowly wrap — you can even use it in place of pastry. Wholewheat or wholegrain wraps provide fibre and filling power.

TINS AND FROZEN FOOD

Don’t be afraid to bulk-buy tinned essentials for your store cupboard. Beans, tomatoes, sweetcorn — you’ll find you can add many of these ingredients to Pinch of nom stews and salads. they keep the cost of dishes down and, compared with fresh ingredients, will make little or no difference to the flavour. similarly, frozen veggies bulk out dishes and are great low- cost alternatives for stews, where fresh options aren’ t necessarily required.

BREAD

We use gluten-free rolls in some of our recipes. Generally lower in calories, they have a high fibre-density, which is a perfect way to balance a low-calorie diet. We also use some wholemeal bread — another great source of fibre providing that all-important filling power.

LOW-FAT DAIRY

Swapping in alternatives for high-fat dairy products instantly make a dish healthier. We substitute low-fat soft cheese or yoghurt for higher-fat ingredients.

LOW-CALORIE SPRAY

one of the best ways to cut down on cooking with oils and fats is to use a lowcalorie cooking spray.

it makes little difference to the way that most ingredients are cooked, but it has a huge impact on the calories because you need so much less than you would when pouring oil into a pan. You can also use olive oil spray — just be careful how much you’re spraying to save calories.

VINEGARS

When you remove fat from a recipe, flavours can dwindle. adding vinegar can bring rich, deep balance to flavours.

LEMONS AND LIMES

citrus fruits pack a punch when it comes to flavour, adding to recipes which need that extra bit of ‘zing’.

PULSES, RICE, BEANS

High in protein and fibre, tins of beans and pulses are perfect staples. rice is satisfying and, when flavoured with spices, is a great accompaniment to many of our recipes. ORIGINAL COPY . ORIGINAL COPY . ORIGINAL COPY . ORIGINAL COPY . ORIGINAL COPY