14 Essential Ingredients You Should ALWAYS Have In Your Pantry

If you compare the cost of your weekly food shop today to what it was a few years ago, chances are it’s gone up. A lot. We know that so many women in our community are feeling the cost of living pressures at the supermarket checkout, with the cost of food rising by 3.3% in Australia in the last year alone.  

But what are the pantry staples you can add to your trolley to stretch your budget a little further without compromising on great-tasting, nourishing meals? These are the 14 essential ingredients you’ll always find us stocking up on. They’re nutritious, affordable and you’ll find they appear time and time again in Sweat’s in-app recipes.

Rice 

Whether it’s accompanying a main meal, used as a base in dessert or is the star of the show (we’re loving the Vegetarian Fried Rice in the Sweat app), rice is a hero gluten-free ingredient we always recommend you have on hand. Feel free to switch it up with brown, black, red or wild varieties for a variety of flavours, nutrients and increased fibre.

Pasta 

Just like rice, pasta will add healthy carbohydrates to any meal and there are plenty of gluten-free, wholemeal and high-protein varieties available depending on what you prefer. It’s affordable, stores well in your pantry and can go from raw to al dente in under 10 minutes, making it a great addition to any meal you want to throw together quickly, like our Spicy Penne Pasta or Antipasto Pasta Salad. 

Spices 

You’ll find a number of flavour-adding spices in the Sweat app and ground cinnamon, paprika, cayenne pepper, garlic powder, cumin, oregano and chilli flakes are amongst the heavy hitters. Stacking your pantry with a good range of spices is a great investment as you don’t need to add much to your dish to add a whole lot of flavour. 

Onions and garlic

These two ingredients can take a basic recipe from good to great. Onions are typically amongst your cheaper vegetables and can add nutrients, flavour and volume to any savoury recipe. 

A neutral oil 

We love a bougie olive oil as much as the next person, but you can’t go past a good neutral-flavoured cooking oil if you’re after a true workhorse in the kitchen. Vegetable or canola oil is not only less expensive than your olive and sesame oils, but it’s more versatile. You’ll find yourself reaching for it time and time again, for anything from baking and roasting to whipping up your own salad dressing. While the nutrition profile won’t be the same as a more robust extra virgin olive oil, you will get much more bang for your buck.

Frozen fruit and vegetables 

No, you can’t keep this one in your pantry but it’s still a staple worth mentioning. Whether you freeze your leftover fruit and veg to reduce food waste or buy frozen directly from the supermarket, having a few frozen options ready to go make a great last minute addition to stir-fries, curries and smoothies. 

Coconut milk 

Grab a few cans of coconut milk when it’s on sale and get ready to use it as a delicious base for curries, soups, smoothies and more. Some of our favourite recipes with coconut milk include our Shrimp Laksa and Blueberry Chia Pudding. 

Canned vegetables

From chickpeas to black beans to the humble tinned tomato, stocking your pantry with canned vegetables can bring flavour and nutritional value to a number of Sweat recipes. Add beans to your soups, chillis or salads or even use them as a base for a homemade dip. You’ll find chickpeas in a handful of recipes from our Sumac-Spiced Grain Bowls and Smashed Chickpea Sandwiches because this versatile ingredient adds flavour, fibre and a healthy dose of protein. Tinned tomatoes are also a great addition that can help you spin up everything from a pasta sauce to our Vegetarian Eggplant Tagine. 

Canned and dried fruit

While we love fresh fruit, opting for canned or dried options can be a more affordable option and are easier to store. Your canned options will be harvested at peak ripeness and are quickly processed to preserve flavour and nutritional value - just look for fruit canned in its natural juices rather than syrup.

Rolled oats 

This staple is an essential ingredient in so many classic meals from oatmeal andovernight oats to your favourite baked goods and smoothies. Our favourite Sweat recipes with rolled oats? You can’t go past the Peanut Butter & Jelly Overnight Oats or our Banana Protein Smoothie. 

Rice or corn cakes

This easy and affordable gluten-free snack option can be loaded up with whatever you have on hand. Go savoury with cottage cheese and sliced tomato or sweet with peanut butter and banana. There are so many combos to take this humble staple to the next level. Give our Salmon Avocado Rice Cakes a go in the Sweat app for a boost of protein, healthy fats and a whole lot of flavour.

Broths and stocks

No, they’re not just for soup season. Use them as a base for marinades or sauces, to infuse some extra flavour into cooked grains like quinoa or rice and as braising liquids. Where possible, we recommend you look for the low sodium or no added salt options. 

Soy sauce 

This popular condiment is such an easy way to add flavour to a number of Asian-inspired dishes such as our Cashew Chicken or Pork Egg Roll In A Bowl. Gluten free? Easy - just opt for tamari sauce instead.

Pre-made sauces, dressings or condiments 

If you’re short on time and need to get a nourishing meal on the table, pronto, then pre-made sauces, dressings and condiments are your best friends in the kitchen. Stock up on pasta sauces, pre-made dressings or your go-to condiments when they’re on sale and your future self will thank you for it.

After more food inspo? 

Take a look at the recently relaunched Food section of the Sweat app for all of your breakfast, lunch and dinner needs. With hundreds of brand-new recipes to choose from, we can’t wait to see what you cook up.