Can you give your meals a health kick by refreshing a few small ingredients in your kitchen cupboards? Nutritionist and fitness instructor Cassandra Barns says ‘yes’

 

1. Throw out your vegetable oils

Instead of using vegetable oil, try using organic ghee instead. Made from butter, ghee is rich in vitamins and a healthy fat for cooking at high temperatures. 

 

2. Replace your tinned tuna with mackerel

Tinned mackerel is super-high in omega-3 fatty acids, which are great for the brain, heart, joints and skin. In comparison, tinned tuna contains hardly any of these health-boosting fats.

 

3. Make Porridge a staple

Porridge oats are a natural source of vitamins and minerals, including vitamin B1, magnesium, iron, manganese and zinc. These have many vital roles in the body, including supporting energy.

4. Spice it up

Spices can have many health benefits: turmeric and ginger are great for the joints, and cumin and cardamom can aid digestion, so make sure you always have plenty to hand when cooking.

 

5. Pack in plenty of beans and pulses

Beans, lentils and chickpeas have a lot going for them as a cupboard staple. They’re a great way to quickly and easily add some extra protein to salads, soups, stews and even stir-fries, and they’re a particularly important source of protein if you’re vegan or vegetarian.