How to make a meal out of (almost) nothing
A bare kitchen cupboard combined with a hungry family is enough to send even the most confident cook reaching for the take-out menu. But if you stock your kitchen with a few staple ingredients, you can give the drive-through a miss and make your own fast food.
Here are our top ten must-haves to keep on hand:
• Rice or pasta are an easy way to make a meal go further; choose wholegrain varieties when possible.
• Tinned legumes such as chickpeas, beans and lentils are good for you and good for your wallet too. Make sure you choose a Tick approved or salt reduced version.
• Frozen vegies are a quick and convenient way to help you get your five serves of vegies a day.
• Tinned tuna or salmon can be added to a sandwich, salad or pasta for a quick and tasty meal. Make sure you choose Tick approved varieties, or those that are reduced salt, in spring water.
• Pasta sauce is a real time-saver when you don’t have time to make a sauce from scratch. Just be sure to choose a Tick approved or salt reduced version.
• Lean meat, chicken or fish in the freezer
• Long life reduced or low fat milk
• Tinned vegetables can be high in salt so be sure to choose a Tick approved or salt reduced variety.
• Herbs and spices can ramp up the flavour without adding salt.
• Tinned fruit is a handy snack for the lunchbox or handbag, just be sure to choose a Tick approved variety or fruit in unsweetened or natural juice.
More than 2,000 products (as well as all fresh fruit and vegies) carry the Tick, making it easier to find healthier choices for the whole family. Download the Tick Shopping Guide
for your next trip to the supermarket.
Browse our recipe
pages for lots of delicious, family-friendly recipes.