There are plenty of ways to use your regular ingredients in healthy dishes.

Pasta

Pasta is a flexible favorite that all ages can enjoy. While pasta on its own can lead to pronounced blood sugar responses for some people, adding plants and protein is an easy way to make nicely rounded meals.

What you can make

Chickpea broccoli pasta -https://www.kitchensanctuary.com/one-pot-chicken-broccoli-pasta/
Creamy chickpea pasta with spinach and rosemary- https://cooking.nytimes.com/recipes/1020529-creamy-chickpea-pasta-with-spinach-and-rosemary
Healthy avocado pasta salad-  https://themindfulhapa.com/healthy-avocado-pasta-salad/

Whole grain pasta contains more fiber and protein than other types. If you’re looking to up your protein intake, you can get even more from red lentil pasta. It’s also gluten-free, so it’s a good option if you have an intolerance or celiac disease. Another choice is edamame spaghetti.

Oats

Oats are a popular choice for breakfasts and baking. On their own, they can lead to pronounced blood sugar responses for some people. 

What you can make

Pear, nut and blackberry Bircher- https://www.bbcgoodfoodme.com/recipes/pear-nut-blackberry-bircher/
Rye seed crackers -  https://www.deliciousmagazine.co.uk/recipes/homemade-rye-crackers/
Hearty vegan lentil mushroom loaf - https://www.makingthymeforhealth.com/mushroom-lentil-loaf/

Choose oat bran or whole rolled oats, which contain more fiber. If you eat oats regularly, consider spending a bit more to get organic oats, if you can, as these will contain fewer traces of pesticides than other types.

Rice

Rice is the base of dishes across the globe. While it's versatile, it can have a strong effect on some people’s blood sugar levels.

What you can make

Spice roast veg & tahini pilaf with crispy chickpeas - https://www.waitrose.com/ecom/recipe/spiced-roast-veg-tahini-pilaf-with-crispy-chickpeas
Moroccan lentil-stuffed eggplant - https://minimalistbaker.com/moroccan-lentil-stuffed-eggplant/
Butternut biryani with cucumber raita - https://www.oohlaloire.com/butternut-biryani-with-cucumber-raita/

Your body breaks down the carbs in rice quickly, which can lead your blood sugar levels to rise faster than usual. Instead, try whole grains, like bulgur wheat or quinoa. 

Canned tomatoes

Tomatoes are a starting point for many healthy dishes. And canned tomatoes often have more nutrients than other varieties at the supermarket.

What you can make

Homemade vegetarian Chilli - https://www.ambitiouskitchen.com/best-vegetarian-chili-recipe/
Chickpea and Aubergine stew- https://greenkitchenstories.com/moroccan-aubergine-chickpea-stew/
Giant butter bean soup - https://irenematys.com/giant-bean-butter-bean-soup/

Tomatoes are great to have at the ready, and canned tomatoes have more of a polyphenol called lycopene than fresh ones. Polyphenols may support your gut health and improve your blood sugar control.

Canned lentils

Lentils are a super staple to have in your cupboard. They’re packed with fiber, protein, and polyphenols, and they make for a handy swap if you’re cutting back on meat.

What you can make

North Indian style broccoli & lentil dal with caramelized onion and spinach - https://www.relishthebite.com/lentils-with-caramelised-shallots-kutty-vengaya-dal/
Puy lentil and pumpkin stew - https://www.ambitiouskitchen.com/butternut-squash-chickpea-lentil-moroccan-stew/
Lentil patties - https://goodnessavenue.com/lentil-patties/

Canned lentils are a great addition to your cupboard. You can also buy packets of dried lentils, which require cooking before use. These take longer to prep, but you can sometimes get a bit more for your money.

Flour

Have you ever bought a bag of flour for a baking project, then left the rest unused for months? These healthy recipes will hopefully provide enough inspiration to see those bags of flour through to a delicious end.

What you can make

Courgette fritters - https://www.lazycatkitchen.com/vegan-courgette-fritters/
Spicy mushroom black bean fritters - https://minimalistbaker.com/spicy-mushroom-black-bean-fritters/
Baked Cod with lemon and garlic - https://downshiftology.com/recipes/baked-cod/

Plain flour is versatile, but other flours have more fiber. Great alternatives include wheat germ, rye, chickpea, almond, and spelt flours.

Potatoes

Potatoes are hearty and homely, but they can also raise your blood sugar levels quickly. This is another cupboard staple that you’ll likely need to combine with other ingredients to reduce your blood sugar response. 

What you can make

The best vegan lentil shepherd’s pie - https://rainbowplantlife.com/healthy-vegan-lentil-shepherds-pie/
Bombay potato frittata - https://www.thesizzleshow.co.uk/recipes/bombay-potato-frittata-with-tomato-chutney-recipe
Haddock and lentil stew with green salsa - https://realfood.tesco.com/recipes/haddock-and-lentil-stew-with-green-salsa.html

You could use sweet potatoes instead — these contain slightly more fiber and nutrients.

Eggs

Eggs are full of nutrients, while their shelf life and price make them a handy addition to many cupboards. They’re also versatile, and they work well on their own or as a way to bind other ingredients together.

If you’re reading this in the United States, always store your eggs in the fridge.

What you can make

Avocado and black bean eggs-  https://glutenfreeandmore.com/blog/2021/02/tomato-avocado-black-bean-eggs.html
Almond flour pancakes - https://www.loveandlemons.com/almond-flour-pancakes

What to buy

Opt for free-range eggs, as the hens laying these have better living conditions.

For a plant-based alternative, try tofu. And a great egg white alternative is aquafaba, the water that canned chickpeas are in.

Reference: 

• https://zoe.com/learn/healthy-meals-with-what-s-in-your-cupboard?utm_source=uk_newsletter&utm_medium=email&utm_campaign=newsletter_biweekly_6_zhs&utm_content=2-6-2