Grains and legumes

These foods are something most of us should be eating more of, with research showing many health benefits associated with increased intakes of both wholegrains and legumes. Store these in airtight containers in a cool, dry, dark area. Most grains and legumes will keep for at least 6 months and some grains keep for longer if stored in the refrigerator, particularly in warmer weather.

Dried pasta and noodles Look for wholemeal or wholegrain varieties to add fibre, or try out the legume-based pastas that are now available, such as chickpea or red lentil pasta. When buying dried noodles, check the ingredient list to make sure they aren’t fried in oil.

Rice Choose brown or black rice for more fibre and nutrition, or if you prefer white go for lower glycaemic index (GI) basmati or doongara varieties.

Barley adds flavour and fibre to soups and stews, and can also be used as a tasty and nutritious alternative to rice in dishes like risotto and pilaf. It is high in soluble fibre and has a much lower GI than rice or other grains.

Freekeh and bulgur are varieties of wheat grain which can be eaten in place of rice and used in dishes such as tabbouleh.

Rolled oats are the perfect breakfast cereal, either cooked as porridge in winter or made into muesli or overnight oats in summer. They can also be used in baking muffins or biscuits. Choose traditional or steel-cut oats rather than the instant or quick cooking variety which have a higher GI.

Quinoa is a nutritious, quick cooking grain which is wheat- and gluten-free and high in protein, iron and fibre. Use it in place of couscous or rice.

Dried legumes are a nutritious and economical food which can be made into meals on their own or added to meat-based dishes, soups or salads. Try lentil-based curries, chickpeas added to stir-fries, red kidney beans in mince, cannellini bean mash or borlotti beans in your favourite winter casserole.

Sardines are a great alternative to fresh fish and are rich in healthy omega-3 fats.