Pantry and Fridge staples


This is a list of the things I like to keep on hand to make my meal planning easier. It is also good to keep a stocked pantry those days when there is nothing in the fridge and also perhaps an earthquake...

Upon writing this I realised that I may have quite an extensive these item are my most used. There are plenty more things hiding in my kitchen...

Don’t panic. You don’t need all of this.

It is basically fats, legumes, flour and grains, nuts and seeds, rice, pasta/noodles, sweetener, vinegar, herbs and spices, condiments, seasonings an eggs for pantry. Dairy or an alternative, more condiments and seasonings, tofu/tempeh, fruit and seasonal vegetables for the fridge. Then frozen fruit and some veg, aromatics, stock and extra sauces for the freezer.


Olive oil, Extra virgin olive oil, Coconut oil, butter

Puy/green lentils, Red lentils, tinned chick peas, tinned black beans, tinned cannellini beans, tinned tomatoes

White flour, whole meal flour, Spelt flour, buckwheat flour, almond meal, chickpea flour, dark chocolate

Almonds, pumpkin seeds, sunflower seeds, sesame, plus occasionally other nuts

Basmati rice, short white, brown rice, quinoa, millet, freekah, oats

Soba noodles, rice noodles, pasta of various shapes and sizes

Maple syrup, honey, fine raw sugar, brown sugar, dried fruit, coconut, vanilla essence

Sesame oil, Tamari or soy, fish sauce, black vinegar, rice wine vinegar, pomegranate molasses

Red and white wine vinegar, Apple cider vinegar

Spices - Smoked paprika, Turmeric, cumin, coriander, curry powder, Garam masala, dried oregano, chilli flakes, ras el hanout (middle eastern spice mix) garlic powder, mustard seeds, cinnamon quill and star anise Peanut butter, tahini,eggs, seaweed, coconut milk, miso, baked beans!!

Fridge essentials

Cheese - Feta and/or Haloumi, Parmesan or Pecorino, Cheddar, milk and butter

Mayo, hot sauce, mustard, pickles, chutney, relish, capers, anchovies, tomato paste, chilli sauce

Tofu or tempeh or similar

Carrots, seasonal vegetables and herbs, lemons, fruit


Frozen peas, shelled edamame beans

Lemongrass and chillies

Bread and baking, back up meals

Frozen berries and fruit

Leftover stock and sauces

Vegetable scraps for when I need to make stock