Kitchen Cupboard Essentials Guide
Start Simple, Build Healthy
As nutritionist, trained chef and mum, I know how much easier it is to rustle up delicious and nutritious meals for the family when my cupboards are well-stocked. Here I’d like to share my tips on what to stock in your cupboards so you can fuel your family with maximum nutrients and minimum food waste.
This is just a quick guide – the possibilities are endless. If you'd like more guidance, feel free to give me a call – I love helping families stock their kitchens with everything they need to make cooking much easier and more nutritious.
Why Stock Shelf-Stable Foods?
Shelf-stable foods are kitchen cupboard superheroes. They don’t spoil easily, are easy to store long-term, and can help you make healthy meals even on the busiest days. With a bit of planning, your kitchen can become a nutritious resource, full of ingredients that help reduce your reliance on processed foods. These staples are nutrient-dense, long-lasting, and perfect for days when you need something quick and wholesome for the family.
Opt for Non-Toxic Packaging and Organic Options Whenever Possible
When shopping for products, pay attention to packaging. Aim to opt for glass jars or BPA-free tins. BPA (bisphenol A) is a harmful chemical commonly found in the lining of many tinned foods. Multiple studies have linked BPA to a range of health problems, including hormone disruption and negative impacts on child development. Glass jars are an excellent alternative as they do not leach harmful chemicals and are generally more eco-friendly than plastic containers.
Reducing your family’s exposure to toxic chemicals is a simple yet powerful step in improving overall health. And of course, buying organic whenever possible will also reduce the toxic load. Yes, these products will be more expensive, but the long-term value you’ll gain avoiding toxins will far outweigh the small extra cost.
My Favourite Cupboard Staples
1. Tinned Fish: Brain-building Omega 3s
Tinned fish is a fantastic source of protein, omega-3 fatty acids, and vitamin D, and it’s perfect for quick, nutritious meals. Wild salmon in particular is a great option, as it has lower levels of mercury compared to tuna and is high in omega-3s. It’s also delicious and versatile.
Wild salmon: Add it to tomato sauces for a quick pasta dish, or mix with cucumber and mayo for a healthy take on tuna sandwiches.
Mackerel and sardines: These are also nutrient-dense options, packed with omega-3s and great for adding to salads, pastas, or simply served on crackers.
Again, it’s important to check for BPA-free packaging when purchasing canned fish. You can also opt for glass jar alternatives, which are widely available for certain types of fish.
2. Chopped Tomatoes, Passata and Tomato Paste: A Family Favourite
Tinned tomatoes are an essential store cupboard item as I’m sure every parent in the UK has had to make a spag bol at least once for their kids. They are rich in antioxidants such as lycopene (which actually increases during the canning process) and provide nutrients like potassium. These are perfect for sauces, stews, soups and curries.
Chopped tinned tomatoes: Ideal for making pasta sauces, soups, or stews. I love Mr Organic Italian Chopped Tomatoes, which are almost always on sale at Ocado in packs of 4, making them incredibly reasonable. The packaging is BPA free, they contain no citric acid, and have zero air miles.
Tomato Passata: More common to find in glass jars – I load up on my favourite organic brands when they are on sale (Mr Organic does passata too).
Tomato paste: A concentrated form that adds depth of flavour to any dish.
Since tomatoes are often acidic, it’s especially important to choose BPA-free cans or glass packaging to avoid chemical leaching. Glass jars of tomatoes are a great alternative that ensures both quality and safety. Adding a good quality olive oil to any dish with tomatoes will increase their nutrients. The Italians knew what they were doing!
3. Olives and Pickles: Easy Snacks and Toppings
Olives and pickles add a burst of flavour to any dish. Both are also rich in probiotics when fermented, helping to support gut health. Stock your cupboards with jars of olives and pickles to add extra flavour to salads, sandwiches, or pasta dishes.
Olives: A tasty snack or an addition to salads, pizzas, or Mediterranean-inspired dishes. They also contain healthy Omega 9 fats.
Pickles: Whether you prefer cucumbers, beetroot, or other veggies, these are great for adding to sandwiches or serving as a side dish.
Artichokes: Marinated artichoke hearts in glass jars are a great store-cupboard staple, containing an incredible range of nutrients and will liven up any salad or other cold dish
Tip: Opt for pickles and olives stored in glass jars and choose options without artificial preservatives or added sugars. Glass is a safer, more sustainable packaging option compared to plastic.
Caveat: People who struggle to break down histamine may find they don’t feel great with fermented/pickled foods. If you think you react to foods like this, help is at hand – please contact me!
4. Bone Broths / Ramen Broths: Nutrient-Dense Liquid Gold
Shelf-stable bone and ramen broths are a great addition to your kitchen cupboards, and I am always thankful to have some in stock for a quick and healing chicken soup if any of my family gets ill. Bone broth is rich in collagen, amino acids, and minerals, and it can be used as a base for soups, stews, risottos, and sauces. The Freja brand offers a great range of high-quality bone broths that come in shelf-stable cartons and even stock cubes, making them easy to store and use. Itsu do a fantastic range of shelf-stable ramen and pho broths that can be used to make a super quick, delicious and nutrient-rich dinner. You can also buy a range of bone broth powders from The Natural Dispensary, which can be added to a wide range of foods/drinks. As a reader of this blog, you can use the exclusive discount code CJS010 when shopping at The Natural Dispensary.
Tip: If you're vegan or vegetarian, there are vegetable broths available that provide a similar rich depth of flavour.
Note: Bone broths can also be high in histamine.
5. Fermented Foods: Probiotic-Rich Staples for a Microbiome Boost
Fermented foods like sauerkraut, kimchi and kefir are excellent for gut health due to their probiotic content. They’re also full of flavour and can be added to any meal to provide an extra nutritional boost.
Sauerkraut: A tangy fermented cabbage that can be eaten on its own or added to sandwiches, salads, or as a side dish.
Kimchi: A spicy, fermented Korean vegetable dish that pairs well with rice or noodle bowls.
Look for sauerkraut and kimchi in glass jars to avoid the leaching of harmful chemicals from plastic packaging and always check that they’re free from added preservatives and ideally unpasteurised. If you have a local farmers market, these are usually excellent places to buy freshly prepared ferments, which will have all their delicate nutrients preserved. Glastonbury Ferments do a fantastic range of all things fermented and Raw Vibrant Living also do unpasteurised krauts, which are stocked at supermarkets like Ocado.
Note: The same caveat regarding histamine applies here as above.
6. Coconut Milk and Non-Dairy Milks: Convenient Dairy Alternatives
If you’re looking for dairy alternatives that are easy to store and use, coconut milk and plant-based milks like almond milk are good options. These are perfect for adding to smoothies, sauces, baking, curries, or simply as a dairy substitute in your coffee or tea.
Coconut milk: Use in curries, soups, smoothies, or baking. It's rich and creamy, providing healthy fats and is lower in naturally occurring sugars than most plant milks.
Almond milk: Great for those who need a dairy-free option that’s higher in protein and minerals.
Tiger Nut milk: This is hugely popular in Spain, it has a rich, sweet flavour with the nutrient goodness of the tubers its made from.
Cashew milk: Much lower in naturally occurring sugars and higher in protein than other plant milks and with a rich, creamy flavour.
Choose cartons or glass bottles when available and choose the ‘clean’ brands without a lot of stabilisers and sweeteners. My favourite brands are Rude Health and Plenish – as they are clean and also organic.
7. Beans and Legumes: A Nutrient Powerhouse
Beans and legumes are staples in any kitchen. They provide a great source of plant-based protein, fibre, and minerals like iron and potassium. Keep a variety on hand for salads, soups, stews, or quick meals.
Chickpeas: Use for making hummus, curries, or toss into salads.
Black beans: A great addition to tacos, soups, or salads.
Red lentils: These cook quickly and are ideal for soups, stews, or curries.
When purchasing canned beans, always look for BPA-free cans or glass jar alternatives. Many companies now offer BPA-free packaging to ensure the safety of your family’s meals. Be aware that some cheaper brands may still use BPA in their cans, so it’s worth checking the label. One of my favourite brands is Merchant Gourmet. They use plastic pouches, but they are BPA-free and so convenient. They have loads of great flavours and as they are already cooked, it’s so easy to add to meals. Ocado also do own-brand organic tinned beans and chickpeas, which are very reasonably priced.
8. Whole Grains: Versatile and Filling
I’m sure you use a lot of grains already, but many of us have been conditioned to use the more processed versions of white rice, instant oats, and white pastas. Whole grains like brown rice, quinoa, bulgur and oats are richer in fibre, protein, and essential vitamins and minerals, providing longer-lasting energy for your family.
Brown rice: A versatile base for many dishes—whether in curries, stir-fries, or soups.
White Basmati Rice: If your kids don’t like brown rice (yet), basmati rice is a good option as it has more fibre and causes a lower glucose spike than other white rice varieties.
Quinoa: A great gluten-free option, rich in protein and all nine essential amino acids, ideal for salads, bowls, or as a side dish.
Oats: Perfect for breakfast, baking, or adding to smoothies for a fibre boost. Just make sure you get the rolled oats – not instant ones as these are processed, lack fibre and convert to sugar too quickly after eating.
Whole Grain Pasta: If your family loves pasta (mine does!), opting for a whole-grain variety will add fibre and nutrients. I personally love Biona’s Whole Grain Spelt Pasta. Not only is spelt an ancient grain that’s easier to digest than wheat, it’s organic and whole-grain.
Tip: Buying whole grains in bulk is a cost-effective option. Because whole grains are typically higher in fibre and nutrients compared to refined grains, they will help keep your family fuller for longer. Try mixing half/half to get your family used to them or try adding Quinoa to your family’s usual white rice to add nutrients.
9. Rice Noodles and High-Protein Pasta Alternatives
If you’re looking for quick, healthy meal options that don’t compromise on nutrition, rice noodles and high-protein pasta alternatives are excellent store cupboard additions. Rice noodles are gluten-free, light, and can be used in a variety of Asian-inspired dishes, such as stir-fries and soups. High-protein pasta, like those made from yellow pea flour (e.g., ZenB pasta), is a great alternative to regular pasta, offering a boost of protein and fibre to any meal.
Rice noodles: Perfect for quick stir-fries or soups. They cook in minutes and are ideal for both hot and cold dishes. Just make sure you use enough protein, healthy fats and veggies to balance out the refined carbohydrates
Yellow pea pasta: Made from yellow peas, this pasta is higher in protein and fibre than traditional pasta, making it a great addition to family meals. It can be swapped into any recipe that calls for regular pasta, though I prefer it in noodle dishes as it does have a different texture to traditional pasta.
My Favourite Brands to Look For in the UK
When shopping for shelf-stable foods, it’s important to support brands that prioritise your health and safety by offering BPA-free packaging. Here are some of the most common brands in the UK that offer BPA-free options:
Ocado (many in-house organic products, often on sale)
Sainsbury’s (in-house brand, many canned products now BPA-free)
Mr Organic (tomato-based products, beans, vinegars, pastas, spreads)
Heinz (selected BPA-free options for tomatoes and beans)
Napolina (BPA-free tins of tomatoes and pulses)
Rude Health (clean products ranging from plant milks to crackers and wholegrains)
Itsu (ramen broths, dried noodles, miso sachets, seaweed snacks, crackers)
Plenish (clean plant-based milks)
Biona Organic (glass jars for tomatoes, pickles, and sauces)
Meridian (peanut butter, and other nut butters in glass jars)
Green & Black’s (organic, with BPA-free packaging)
Freja (bone broth available in stock cubes and BPA-free cartons)
The Olive Branch (olives and other Mediterranean foods in glass jars)
Always check the packaging or the product description for BPA-free labelling. More and more brands are moving toward sustainable, non-toxic packaging, making it easier for you to make safe, healthy choices for your family.
Conclusion: A Kitchen That Works for You
By stocking your cupboards with nutrient-rich, shelf-stable staples, you’ll be prepared to make healthy, delicious meals for your family no matter how busy life gets.
With these essentials on hand — canned fish, fermented foods, broths, whole grains, legumes and more — anyone in the family can whip up a nutritious, family-friendly meal at a moment’s notice. Whether you’re making a quick pasta with wild salmon, preparing a hearty soup with bone broth, or serving up stir-fried rice noodles, your kitchen cupboards will always have the building blocks for delicious, wholesome meals.
Enjoy the peace of mind knowing that you’re setting your family up for success — one nourishing meal at a time.