FRUGAL STAPLES

A well-stocked fridge and pantry means there is always something to eat at home. If you see any of these on special, make sure you snap them up!

• Rice: There are so many different types – jasmine, basmati, Arborio – but brown rice is less processed than white rice, so has lots more nutrients and fibre.

• Flour: Another staple with a good shelf life, make sure you have self-raising, plain and wholemeal or wholegrain flour.

• Oats: Oats are high in fibre and low in fat and are reputed to lower cholesterol. Most people think oats are only good for porridge and muesli, but they are also fantastic for baking muffins, slices and bread.

• Pasta and rice noodles: Pasta is so cheap – often less then 50 cents a packet! Rice noodles are great for the gluten-intolerant.

• Potatoes: Buy unwashed potatoes. They’re not only cheaper they are also more nutritious than their fancy washed counterparts. Better still, buy sweet potatoes – these are often similarly priced and contain loads of fibre, vitamin A and potassium.

• Olive oil: I like to buy in bulk.

• Onions: If you buy onions in bulk they can go bad in the cupboard (especially in hot climates!). So, why

not peel, chop and freeze them in serving-size zip-lock bags.

• Crushed garlic (in a jar): Crushed garlic is so cheap and it lasts for a couple of months in the fridge.

• Eggs: While they might seem expensive, eggs are actually cheap as far as a good protein goes.

• Frozen vegetables: The great thing about frozen vegies, apart from convenience, is that you avoid waste. Nutrition experts reckon that frozen vegetables are just as nutritious as the fresh ones (though obviously less tasty).

• Puff pastry: While it’s really easy to make homemade shortcrust pastry, puff pastry is way too time-consuming (and difficult). Keep puff pastry sealed in a container in the freezer and it will last for months.

• Dry yeast: Dry yeast is great for making homemade bread rolls, English muffins, crumpets and naan.

• Cocoa: When you’re baking, cocoa is so much cheaper to use than cooking chocolate but has all the richness and taste.

• Canned tuna: Tuna is cheap and a great way to get some healthy omega-3s into your diet.

• Canned tomatoes: These are an absolute must in any pantry.

Grab either the Italian brands

(best tomatoes in the world) or the generic brands. Available for as little as 50 cents a tin, you can buy them whole peeled, chopped, crushed or pureed.

• Canned beans: Baked beans are very good for your heart, especially if you make them yourself. Baked beans are usually made with haricot beans (also called navy beans) and, like other legumes (for example red kidney beans, chickpeas, lentils), are among the cheapest protein sources on the planet. They also contain iron, folate and loads of fibre.

• Tomato paste: Tomato paste is brilliant for adding flavour and richness to most casseroles and is a good substitute for tinned tomatoes in recipes.

• Stock cubes: I always have a stash of chicken, beef or vegetable stock cubes.

• Seasonal fruit and vegetables: Buying what's in season ensures you get the best value for money.

• Dried fruit: I like to keep dried fruit in the pantry for baking and snacks.

• Bottled sauces: Soy, barbecue, tomato and sweet chilli sauce.

• Honey: This is often expensive when bought directly from the supermarket – see if you can instead pick it up from a farmers' market or local producer.

• Powdered milk and evaporated milk: It's good to have these in the cupboard for when you run out of milk and need some for a recipe. Evaporated milk makes homemade coffee taste awesome and is a cheap substitute for cream.

• Yoghurt: Buying yoghurt in bulk or making your own means yoghurt is quite cheap. It's super good for you, can be served either savoury or sweet, and freezes really well.

• Sugar: I always have some to hand for baking. If you are trying to cut down on white sugar, try replacing it with apple puree in sweet dishes such as cakes and muffins.