Six storecupboard heroes

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Posted at 11:02AM, 17 January 2012 by Lulu Grimes - Deputy editor, olive magazine

We all need a well-stocked larder to fall back on, and the space between the pasta shells and tinned fish is a good place to store some healthy staples. Our nutritionist Kerry Torrens has selected six wholefoods that can be used to give your cooking a real boost of nutrition and flavour. Our food director Lulu Grimes has then offered her expert advice on how to use them. Stock up on your next trip to the supermarket and these wonder ingredients will tide you over for months to come.

Flaxseed

Why it's a hero:
Kerry says: "One of the richest plant sources of healthy omega-3 fatty acids, flaxseed (also known as linseed) makes a useful addition to any diet, particularly if you don't eat fish. Flaxseed is rich in lignans, a type of phyto-oestrogen (plant oestrogen) - so they're helpful if you're experiencing hormonal disturbances associated with the menopause."

How to use it:
Lulu says: "If you buy whole seeds, whizz them in a coffee grinder first. Otherwise, look for flaxseed described as 'cracked', which is already ground. You need about 2-4 spoonfuls a day, so sprinkle it onto porridge, muesli or yogurt; add it to home-baked flapjacks, muffins or breads; or sprinkle it onto salads and veg. Ground and added to a soup at lunchtime, it not only helps balance hormones but keeps you satisfied until supper, thanks to its high fibre content."

Where to use it:
On-the-run breakfast bars
Porridge plus
Spicy roasted parsnip soup

Turmeric

Why it's a hero:
"If there's one new ingredient to add to your storecupboard this year, make it this vibrantly coloured spice," recommends Kerry. "Commonly used in curry powder, turmeric contains the active compound curcumin, which has powerful anti-inflammatory properties that help to relieve painful joints caused by a sports injury or arthritis. It's also a powerful antioxidant. This means it may help delay signs of ageing, including the development of cataracts, dementia and even Alzheimers."

How to use it:
"Turmeric adds a bright yellow colour to food along with a musky, peppery flavour," says Lulu. "Add a pinch to rice as you cook it; toss potatoes in turmeric and a few chilli flakes before roasting; add it to garlic with fresh chilli and a can of tomatoes and simmer to make a spicy sauce for grilled fish; or add a pinch to scrambled eggs."

Where to use it:
Spicy roast potatoes
Quick curried kedgeree
Red split lentils cooked in a pan

Tahini

Why it's a hero: "Made from crushed sesame seeds, tahini is low in saturated fat, making it a healthier spread for toast than butter," Kerry says. "It's also a rich source of calcium and magnesium, and contains copper - a mineral needed to convert the energy in your food to fuel. For vegetarians or those cutting down on meat, tahini offers a richer source of protein than either cow's or soya milk."

How to use it:
Lulu says that the slightly nutty taste and thick texture of tahini means it is not generally used on its own. She says: "It works best when paired with other ingredients, such as lemon juice, garlic and herbs, which both add flavour and thin it down. Or you can sweeten tahini with a touch of honey or agave and use it as a spread on toast for breakfast. It goes well with chocolate: you can add 1 tbsp to muffins instead of 1 tbsp oil to add flavour Ã¢ÂÂ or add a touch to chocolate chip cookies."

Where to use it:
Chargrilled turkey with quinoa tabbouleh & tahini
Homemade houmous
Triple chocolate cookies

Pearl barley

Why it's a hero:
Kerry says pearl barley is the perfect alternative to rice or pasta because "it is one of the few grains to contain a fibre called beta-glucans. This soluble fibre helps lower LDL cholesterol, which can lead to furring of the arteries. It also slows the release of sugar from your food, keeping you fuller for longer. It is a good immunity-booster as it's rich in the mineral selenium."

How to use it:
"Add uncooked handfuls to soup and stews: it takes about 30-40 minutes to cook, recommends Lulu. "Cook it in stock and stir through herbs, or dress with lemon juice and olive oil to serve as a side dish: 200g will serve four. You can also add a handful of cooked barley to a homemade burger or meatball mix."

Where to use it:
Hearty lamb and barley soup
Squash & barley salad with balsamic vinaigrette
Creamy pea & chive risotto

Cold-pressed rapeseed oil

Why it's a hero:
"It has half the amount of saturated fat of olive oil and a higher level of omega-3 fatty acids, so it's healthier for your heart than most other oils," says Kerry. "It has a high smoke point, so it can be used for high-temperature cooking such as roasting and frying, and its neutral flavour means it's a good substitute for most oils and fats. In fact, when used in place of dairy fats, rapeseed oil has been seen to reduce both cholesterol levels and another fat in the blood called triglycerides."

How to use it:
"Swap your other oils for this and use it for everything, even baking, in place of olive and vegetable oils," Lulu suggests.

Where to use it:
Honey mustard parsnips
Sticky toffee pudding
Ultimate makeover burgers

Quinoa

Why it's a hero:
Kerry says: "Quinoa is a nutritious choice, being a better source of protein, carbs, as well as heart-friendly unsaturated fats, than most other grains. It has a high mineral content. An 80g portion supplies almost half your daily magnesium requirements - valuable for those who suffer from headaches or migraine."

How to use it:
"Quinoa absorbs flavour but doesn't have a huge amount itself, so dry-frying to toast it before boiling it will add nuttiness," says Lulu. "Simply stir in herbs, cooked or sundried veg, pesto, harissa or a dressing. You can also use quinoa as a porridge - cook it in milk as you would oats."

Where to use it:
Warm quinoa salad with grilled halloumi
Spicy vegetable & quinoa laksa
Quinoa tabbouleh

Comments

Mrs PinnyWinny

17 January 2012, 3:08PM
Mrs PinnyWinny

The title of this blog is a little misleading. You think it's going to be a feature on handy standbys to keep in your cupboard. Instead, it's about healthy foods. I wouldn't call ground flaxseed a store cupboard staple - more a food supplement. It also needs to be kept in an airtight jar in the fridge so isn't as handy, as say, canned sardines as a source of Omega 3.

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Georgelikescake

17 January 2012, 8:56PM
Georgelikescake

I would agree with Mrs PinnyWinny, I was expecting to see an article on cheap and cheerful ingredients that you would expect to find in your cupboard that would provide the basis of a healthy meal.. instead these ingredients seem to be more healthy supplements. Which is fine and still very interesting; just not as helpful as I was hoping!

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17 January 2012, 10:04PM
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Pot barley has more nutrients and fibre than pearl barley . Add it to your soups , stews and casseroles . It soaks up all the lovely flavours and is filling and satisfying . Delicious in home made chicken and veg soup .

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Belit

18 January 2012, 9:07AM
Belit

I was very excited about quinoa - until I read that it's novel popularity in the USA and Western Europe means Peruvian farmers now prefer to export their crop if they can, rather than serving the home market. Consequently, malnutrition and obesity are now growing problems in Peru (and generally in South America where quinoa has been a staple food for centuries) as they now eat highly processed starchy foods imported from - lo behold - the USA and Western Europe instead of quinoa. That made me feel less enthusiastic. While I realize it's hard to shake the currents of international megabusiness, customer is after all king. The sum of all consumer choices made every day does make a difference.

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wilko

18 January 2012, 1:01PM
wilko

first post because a newbie and found this blog okay as it goes. Trying to crank up as much info as possible and being the only bloke in my house and doing most of the cooking in between work i,m grateful of any tips soooo listens intently.

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18 January 2012, 7:02PM
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Hello wilko . Treat yourself to a slow cooker . There are some really nice models and not at all pricey . You'll be able to use some lovely ingredients and cheaper cuts of meat . Slow cookers are economical to run and you can eat when you're ready . Good luck and enjoy ~

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wilko

19 January 2012, 10:35AM
wilko

Thanks barbara, and good morning. Must be honest use my slow cooker for stews and rice pudding so will defo have a squidge at some of the slow cooker recipes thank you. Very fussy eaters in my house with some foods so finding a blend can be a bind sometimes but quite happy to have a crack at anything. Have a nice day ahead barbara.

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19 January 2012, 7:52PM
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Good eve Wilko . Thanks for reading me . Nigella Lawson puts her soul into hearty, simple meals for the family . When I read her books she actually makes me feel like I'm with her in the kitchen . Sort of an old fashioned feelgood factor . You could look up a few of her recipes on the web . All good wishes to you ~

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wilko

20 January 2012, 10:33AM
wilko

no worries barbara, will do .( the food channel and the sport channels are the ones most regulary used in our gaff) must be honest have got into watching the baker boys and heston this week .....give it a whirl see what you think. Have a great weekend....and extends a smile to all on this page also.... happy cooking yeah..

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20 January 2012, 8:09PM
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Thanx Wilko , willco ! Try You Tube . Find "Cooking with Alia " and TitliNihaan " . Have a lovely weekend , the rest of the world too ! ~

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Caroline

22 January 2012, 9:49PM
Caroline

Just remember that pearl barley contains gluten and is therefore not suitable for people with coeliac disease or gluten intolerance.

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wilko

23 January 2012, 12:46PM
wilko

thanks caroline.....only use pearl barley in stews but good to know as it goes.....And barbara, will give those u tube peeps a whirl this week....Have a goodun..

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23 January 2012, 8:18PM
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Thanks again Wilko . Did best recipe this weekend . Snooker , boxin' n Bob Dylan . Spice of life . Hope week to come is as good for everyone . Happy days to you ~

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23 January 2012, 8:27PM
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Poppy seeds are an unsung hero . Packed with calcium . I put them in a salt shaker . Versatile to sprinkle on anything .Nice on jam to add crunch and extra seediness .Have scattered some in the garden but no luck yet . Here's hoping ! ~

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wilko

24 January 2012, 1:12PM
wilko

not mega keen on poppy seeds as it goes....my better half has those on her rolls for work and not my cup of tea to be honest... never thought of them on jam though...new thought there........and yay to boxing, snookers good for unwinding, but not the greatest bob dylan fan, but i,m sure he,s a nice fella... just tried some of that jalalpeno cheese on my sarnies today....yeah...alright as it goes....Have a great day ahead of whats left of it barbara.....have a goodun..

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24 January 2012, 7:31PM
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Hi Wilko . Hubby and I both love cheese . Always have it with fruit , never had with jalapenos . Will try when I pluck up the courage . Blue stilton and pear is nice . Much of a contrast to each other . Mixed cheeseboards are nice .Are happy to have as a main meal . We always follow with choc mints after . If there are any seeds etc you don't like , just bury them under something you do like . It's great to have good tasting food with the knowledge that it's doing some good . I have a deep seated interest in nutrition . Wishing you and your family good health . Soon be Spring and more sunshine for us all ~

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wilko

25 January 2012, 1:00PM
wilko

nice one barbara, extends a smile to you and yours also...will try that food burying trick with my youngest lad(smiles) used to eat mega healthy at one stage but bad habits creep in, purely my own fault mind ya....luvs water and is pretty keen on trying anything thats healthy...(says he tucking into a cheese n onion pasty from the sarnie wagon thats not long pulled up here.)

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25 January 2012, 7:21PM
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Glad he's a water baby , Wilko . Won't do him any harm . Am a water baby too ! Have to have my fresh orange juice topped up with sparkling water - really nice ! Nowt wrong with a pasty . Let him enjoy himself . Try this one with him - let him take charge - get some alfalfa seeds . Put them in a little tray and cover with water . Put somewhere warm and dark overnight . When the seeds sprout put them on the windowsill . Keep washing them carefully and make sure they stay damp . You'll all have the nicest , healthiest "cress" you've ever had . It will ,of course , all be down to your little monkey . He'll eat it alright on his butties and be proud of himself . Am gonna take myself outside now . A lone bag piper is soon to be playing in honour of Robbie Burns . The darkness sort of adds to the whole atmosphere . A very happy Burns' Night to you and your family and indeed to everyone . He made the world a better place ~

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wilko

30 January 2012, 1:08PM
wilko

hope your burns night went well barbara, had "tatties n "neeps many a few years back when some of the scots lads from my footie days invited me to edinburgh.... My youngest is 13 barbara so wont try the alfalfa seeds on him lol....proly not "cool in his book" but soon to be a grandad for the first time over the next 2 weeks so will save that one for when she is a little older... Re-stocked my stock cupboard over the weeks.....had to chuck a lot because of the dates on my herbs n spices....(makes a note to try harder) Have a nice week ahead barbara...very cold here today....take care..

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30 January 2012, 9:16PM
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Yes ,Wilko , very cold here too ! Though glad it's sunny and bright . Usually raining here . The edge of the Pennines is a rain shadow area . Wherever you go there's always a cloud over your head laughin' atya till it cries all over you . No wonder King Cotton thrived so well ! (ee by gum there's trouble at mill). More icy weather to come so get some Lancs hotpot stuck to your ribs . Grandad's are very important people so make sure you look after yourself . Won't be long before you're planting the seeds with the littl'un . Congrats ! God Bless you and your special family ~

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