Quick, easy and healthy meals

On days when you may be feeling low on energy, the last thing you want to do is go food shopping and then spend time preparing a meal. The good news is that if you stock up on a few cupboard and freezer items you can always be a few minutes away from a wholesome meal or snack.

Here are some suggestions of food items you can keep in the cupboard or freezer, and ideas for what to do with them.

For the freezer:

• A sliced loaf of wholemeal or granary bread
  You can take a couple of slices out any time and put them straight in the toaster, then add a healthy, nutritious topping like peanut butter and banana
• Ready-cooked baked potatoes
  These can be microwaved in a few minutes and topped with a small can of baked beans, or tinned fish, such as tuna or salmon, and served with some microwaved frozen veg on the side.
• Frozen vegetables (for example peas, spinach, sweetcorn, stir-fry mix)
  These can be microwaved or stir-fried in minutes to accompany any meal.
• Frozen yoghurt
  A healthy alternative to ice cream, most supermarkets have a few different flavours to choose from, for a tasty dessert or snack.
• Frozen fruit (for example berries, bananas, grapes)
  You can buy packs of ready-frozen fruit, or wash and freeze portions in bags. If you place a portion of the frozen fruit in a bowl of cold water for a few minutes, it will soon defrost and be ready to eat… or you can enjoy them frozen, if you prefer, as an alternative to ice lollies.
• Grated cheese
  Some people don’t realise you can freeze cheese. Buy packs of pre-grated cheese or grate and freeze portions in bags – the best types for freezing are hard cheese like cheddar or parmesan. Just defrost a portion in the morning to use at lunch or dinner.

For the cupboard:

• Tins of beans (for example baked beans, kidney beans, borlotti beans)
  These are a great filling for a baked potato or to add to pasta sauces.
• Tinned fish like tuna, salmon or mackerel
  Fillings for a baked potato or to use as part of a salad.
• Dried pasta (we recommend wholewheat pasta)
  Takes only 10 minutes to cook, and you can heat a small tin of chopped tomatoes for the sauce and add some tinned fish or beans for a really simple meal.
• Dried noodles
  These can be ready in under 5 minutes when added to boiling water, and you can fry frozen stir-fry vegetables and add some tinned fish for a really simple stir-fry.
• Soy sauce
  Can be added to a stir fry for flavour.
• Olive oil
  For stir-frying and adding flavour to pasta.
• Tins of chopped tomatoes and tomato puree
  Great for making a simple pasta sauce.
• Bags of unsalted nuts (for example brazils, walnuts, hazelnuts)
  Perfect for snacking and a great source of protein.
• Jar of peanut, almond or cashew butter
  To spread on toast for a nutritious snack.