IN THE PANTRY

1 | Bananas

These potassium- and fibre-rich natural snacks are an excellent breakfast topper or frozen as a dessert.

2 | Flavour boosters

Oregano, chilli flakes and cayenne pepper are great ways to pump up flavour.

3 | Canned tomatoes

Packed with lycopene, a potent antioxidant for heart health, tomatoes make a perfect pair with quick pastas, soups or casseroles.

4 | Root vegetables

Sweet potatoes have a low GI compared with white spuds – keep skin on to maintain a full tummy.

5| Olive oil

This heart-friendly oil is the mainstay of the Mediterranean diet and a nutritious, all-purpose choice for frying, sautéing or drizzling.

6 | Cooking oils/vinegar

Sesame and peanut oils and red wine vinegar all infuse food with flavour and taste. 7 | Herbal tea

For hydration with benefits.

8 | Wholemeal crackers

Add fibre to your snacks and team with a high-protein dip to stave off hunger.

9 | Peanut butter

This delivers protein and healthy fat, and crushes cravings. Almond or cashew butter are also good.

10 | Canned beans

Versatile and inexpensive, these gems pack a solid protein and fibre punch.

11 | Wholemeal flour

Swap out your white flour and your meals just got a whole lot more fibre and protein.

12 | Nuts

They’re packed with satiety boosters protein, fibre and healthy fats to keep you full and satisfied. 13 | Wholemeal pasta

Use for an extra dose of fibre for a healthy gut. 14 | Chia seeds

Sprinkle in salads and yoghurt or make a chia pudding for added protein and healthy fats. 15 | Brown rice

The combo of low GI and high fibre make for a satisfying dish.

16 | Oats

Serve chilled, warm or swap for refined flour in baked muffins or patties.

17 | Dark chocolate

Rather than coffee, use this delicacy as an energy source in the middle of the afternoon.

18 | Vanilla extract

A flavouring with exceptional flavour and few kilojoules.