Your Ultimate PANTRY PLANNER

Nutritionist Rick Hay reveals 10 healthy essentials to kit out your cupboard with

OATS

Packed with vitamins, minerals, fibre and antioxidants, oats have been shown to promote weight loss, and may also help lower blood sugar and reduce the risk of heart disease. Try to avoid instant (quick) oats, which tend to be more processed. Instead, reach for the rolled, crushed or steel-cut varieties to make your morning muesli or oatmeal.

ORGANIC LENTILS

Red, black, brown, or green lentils are a good meat replacement in dishes such as soups and stews. They’re low in kilojoules but rich in iron, plant-based protein, folate, soluble fibre, and health-promoting polyphenols. Another bonus? Lentils are nutrient-dense and keep you feeling full, which also means less snacking!

QUINOA

With all nine essential amino acids, this popular superfood is quick to cook, versatile, and an amazing plant-based source of protein. It’s also high in fibre, important minerals, calcium, magnesium, iron, phosphorus and lysine.

ORGANIC CANNED BEANS AND LEGUMES