On Thursday 12th November, 2009 I filmed a ‘Pantry Make-Over’ segment for A Current Affair . Below is the list I gave to Debbie who graciously let me rumage through her pantry and throw a lot of stuff out. It’s also the list I use for ‘real life’ pantry make-overs which I do as a part of my ‘Eat Well’ program so check it out and check out your pantry or better still, ask me to come and do it for you - I may be ruthless but the result is invaluable.

By the way, if there is something you think should be on this list please let me know and I’ll add it in. 

Smiler’s Pantry List

Bottles & Jars – oils, vinegars, condiments & spreads

• Oils: EVOO (extra virgin olive oil), olive oil, canola oil, sesame oil
• Vinegars – your choice. (My faves are Balsamic & Mirin)
• Tomato sauce/ketchup/Barbecue sauce/Worcestershire
• Soy sauce/Tamari – salt reduced
• Favourite Asian sauces – oyster, ketjap manis etc (low fat/low salt)
• Chilli sauce/sweet chilli sauce
• Honey, Vegemite, jam, peanut butter (pure is best)
• Natural vanilla extract 

 Packets & Boxes – dry goods

• Bread – wholemeal/grain/rye
• Wholemeal pita bread – for lunches & pizza’s
• Wholegrain crackers
• Rice & corn cakes
• Pasta – wholemeal, white, corn/rice
• Noodles – rice, buckwheat, instant
• Rice – brown, Basmati, instant
• Muesli/cereals – low fat/low sugar/low GI/high fibre – as natural as possible
• Instant soup – Miso is great
• Seasonings: sea salt, black pepper, dried herbs & spices (incl. cinnamon)
• Oats
• Buckwheat pancake mix
• A selection of unsalted nuts; dry roasted almonds, raw cashews & walnuts

 Tins & Tetras   

• Tomatoes, tomato puree/sugo & tomato paste
• Low-salt stocks – in cubes, powder & liquid form. > ‘Massel’ is the brand I use
• Canned legumes: baked beans, cannellini, kidney, chickpeas, lentils
• 4 bean mix – small & medium tins. > add to just about anything
• Tuna, salmon, sardines
• Soups > tomato is mandatory in my pantry!
• Corn – small  & medium tins
• Beetroot & artichoke hearts > great for salads

 Fridge & Freezer

• Milk – low fat
• Eggs
• Cheese: tasty, feta, Parmesan
• Yoghurt – low fat natural or vanilla
• Fruit boxes in natural juice
• Salsa, tzatziki, houmos, pesto > I alternate these
• Mustard, chutney, relish
• Frozen berries – for smoothies
• Frozen vegetables: peas, mixed steam bags
• Frozen meals: Lean cuisine or similar for emergencies only (fresh is best!)
• Frozen soups & casseroles – home made
• Frozen Stock – in ice trays for use in stirfry’s/noodle dishes
• Frozen wholemeal/grain bread for jaffles & soup dippers

Top 7 Tips for Healthy & Functional Pantry

1. Stock all the healthy items at eye level
2. Treat/junk items either low down, up high or not all all!
3. Label & date dry goods which are kept in air tight containers
4. Stock the dried herbs, spices & seasonings that you use regularly – best to use fresh herbs formazimum flavour
5. Keep everything towards the front – if you have deep shelves use the back space to store rarely used utensils
6. Group stock as per list  – having a pantry in oder makes it so much easier to come up with meal ideas
7. Make a note on your calendar at the beginning of spring every year – ‘Pantry Clean Out’