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Winter is merely a few short days away and to help you stay on track this season, here is a list of staples to fill your pantry with. Being prepared with staples helps make mealtime easier and encourages you to maintain your healthy routine!

Grains – great for serving with curries or adding to soups and stews

Rice – brown, basmati, wild, red etc
Buckwheat/spelt/brown rice pasta
Whole rolled oats
Quinoa flakes

Legumes – plant-based protein for warm salads, stews and soups
Black beans
Cannellini beans
Red kidney beans
Mixed beans

Herbs & spices – healthy way to flavour soups, stews and casseroles
Chilli flakes
Cayenne pepper

Milks, stock and oils – healthy way to flavour soup, stews and casseroles
Coconut milk
Plant-based milk – almond, soy, rice oat
Vegetable stock (low sodium and MSG free) and/or miso paste (store in fridge)
Soy sauce/tamari
Sesame oil
Extra virgin olive oil
Extra virgin coconut oil
Apple cider vinegar

Snacking – top with some hummus or avocado as an express snack
Seed crackers
Brown rice cakes
Spelt crackers

Fish – quick source of protein to have on hand
Tinned salmon, tuna and sardines

Nut & seed spreads –for dips, dressings, soups and porridge toppings
Nut butter – almond, cashew, macadamia

Drinks – healthy warming drinks
Cacao powder
Green tea or matcha green tea powder
Peppermint tea
Chamomile tea
Dandelion root

Another tip to help you stay on track during winter is to have a few express meals to rely on when feeling tried and lacking time. One of my winter warmer go to’s is my prawn and mushroom miso soup – full of fresh ingredients and flavour, this recipe is sure to become a winter favourite.

Prawn and Mushroom Miso Soup

Serves: 4-6
Prep time: 5 minutes
Cook time: 12-15 minutes

6 cups water
6 tbsp. red or light miso paste, according to taste
½ cup mixed mushrooms, finely chopped
½ punch Vietnamese mint, finely chopped
½ punch coriander, finely chopped
500g green prawns, shell removed and deveined
1 cup hard tofu, cup in 2cm
½ cup snow peas, cut into strips
½ cup bean shoots


In a large saucepan, add water and miso paste, slowly bring to a high simmer, stirring constantly.

Add the mushrooms and simmer for 5 minutes.

Add the prawns and tofu, and cook on a moderate heat for 5 minutes. Add the snow peas, mint and coriander and cook for a further 2-3 minutes.

Serve topped with bean shoots.