COUNTRY PANTRY invite the three amigos to your place One of the best ways to give yourself a health boost is to introduce different foods into your diet such as vegetables, legumes and fruit. These guys are Mother Nature’s protective foods as they contain many of the essential nutrients our bodies need minus the excess fat. What’s more, they are all extremely versatile and can be served in so many different ways to add interest and variety to your meals and snacks. good food fact: Eat plenty of vegetables, legumes and fruit. Select fruit and vegetables that are in season to help reduce your grocery bill. Check out what’s in season now at your greengrocer or supermarket and swap your standard fare for a new fruit or vegetable each week to add something interesting to your menu. If you’re not sure what to do with a new item, just search for ‘healthy recipe ideas’ on the internet or at your library. Sometimes it can be a long time between fresh food deliveries, especially if you live in a remote area. And, at other times you might just have been too busy to get to the shops. Plan ahead and stock up your pantry now to make sure you never get caught short. Thanks to modern processing techniques, frozen or canned fruit and vegetables are now a very healthy option. Swap high salt content products for low salt varieties and make sure canned fruits don’t have hidden sugars or added syrup in them. Read the label carefully and be aware that sugar is often listed as ‘sucrose’ or ‘fructose’ and salt may be hiding as ‘sodium’. Long life staples include: • Dried legumes – packets of kidney beans, chick peas and lentils will last for ages – just soak or pre-cook according to the instructions on the pack and use in curries, chilli con carne and bean salad. • Dried green peas and beans – great to add to curries, casseroles and stews and can be the perfect side for the family roast. • Frozen vegies – peas and beans are freezer staples. You’ll also find a growing variety of choices at your supermarket from corn and carrots to Asian vegie combo packs ready to toss into a stir fry. • Jars of pickled onions, cucumbers, mushrooms or capsicum – choose oil-free options, as these are terrific for a low fat antipasto or tangy addition to sandwiches or salads. • Tinned baked beans are a healthy instant snack, hearty breakfast or quick lunch. • Tinned legumes – already pre-softened and ready to add to stews, soups, chilli, salads or jaffles. Just drain and rinse before use. • Tinned tomatoes – a pantry must-have for soups, sauces, stews and healthy pasta sauces. • Tinned fruit in natural juice – makes a handy snack when you crave a sweet hit or as an after dinner treat, served with low-fat custard or yoghurt on the side.