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Old spice
Fresh may be best,
but when it comes to
convenience, dried
herbs and spices
rock. Stored in a
cool, dry place in
airtight containers,
spices can retain
their potency for up
to four years, and
herbs for between
one and three years.
To test whether a
herb or spice has
lost its magic, just
crumble a little in
your hand and do
the sniff test. If you
can't smell it, toss it.
W
-
Pantry staples
Ditch the fatty snacks and fill up
✓ Wholegrain bread, pita
pockets and wraps.
✓ Wholemeal pasta, couscous
and low-fat noodles.
✓ Full complement of dried
herbs and spices including
whole peppercorns, chilli
flakes, cumin, oregano,
garlic powder, mustard
powder, curry powder and
all-purpose seasoning. You
can add zing and sizzle to
anything when you have
these babies on hand.
^
Wholegrains such as rice,
quinoa and barley.
✓ Dried beans, lentils and
soup mix.
^
Extra virgin olive oil or
canola oil sprays - all oils
contain some fat, the trick
is to make a little amount
go a long way.
✓ Tinned goods - tuna
packed in water, salmon,
crushed and whole
tomatoes with no added
salt, baked beans, kidney
beans, black beans, corn,
beetroot and condensed
cream of mushroom or
chicken soups.
✓ Jars of salt-reduced tomato
paste, ready-made pasta
sauce and salsa.
✓ Salt-reduced beef, chicken
or vegie stock.
on these essentials:
✓ Salt-reduced gravy powder.
✓ Balsamic vinegar and red
and white wine vinegars.
✓ Sauces like Worcestershire
and tomato.
✓ Fat-free evaporated milk so
you can fake a rich, creamy
sauce in a flash.
✓ Sultanas, raisins and prunes
(as fat-free, sweet snacks)
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Rolled oats and low-fat, low-
sugar, high-fibre wholegrain
breakfast cereals.
✓ Brown sugar or granulated
sugar substitute.
✓ Unsalted nuts and seeds -
just watch the portion size
as they're high in energy.
✓ Unsweetened apple and
fruit purées - as a snack or
for baking instead of oil.
✓ Vegemite - this old fave is
fat-free, virtually kilojoule-
free and great on crackers.
✓ Light peanut butter.
✓ Low-fat crispbread, crackers,
rice cakes and corn thins.
✓ Popping corn kernels so
you can make low-fat,
air-popped popcorn -
it’s filling, low in kilojoules
and good for you.
✓ Cocoa powder.
Wholemeal flour.
✓ Diet maple syrup.
✓ Custard powder.
✓ Diet jelly crystals.
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