Derval O'Rourke: My kitchen food staples to easily prepare meals and snacks

Kitchen staples are the main ingredients that you will want to grab for everyday cooking and meal preparation.

We are nearing the end of the first month of the year and at the risk of sounding smug I have achieved one of my goals – I managed to empty out the vast majority of the food in my kitchen and do a complete reset. 

This is a process that gives me an odd sense of achievement, seeing the cupboards organised and restocked is a very satisfying feeling. I used the first half of this month to use up everything and to throw out anything gone off. Then I went through a list of what I needed and headed off to restock.

This week I’m sharing my staple items and how they help me easily prepare meals and snacks. I’m also sharing a recipe for maple and cinnamon granola with baked apple slices, a great snack to have prepared at the beginning of the week to grab as a snack or a quick breakfast.

Kitchen staples are the main ingredients that you will want to grab for everyday cooking and meal preparation. They form the foundation of meals and snacks. When you are thinking about stocking your kitchen, take a few minutes to jot down what you need and how you plan to use it. Consider how versatile your ingredients are and if they can be used in lots of different recipes. 

For example, eggs can be a breakfast, lunch or a dinner and can be used to bake a cake, super versatility. Think about ingredients that are nutrient-dense such as whole grains. 

I hate waste so I look at the shelf life of my staple ingredients. Stock your kitchen in a way that is realistic with your cooking, for example if you cook lots of curries make sure your spice drawer reflects that.

When you are stocking your kitchen you are aiming to cover the basics but if you do it really well you will enhance the flavours and variety of what you eat day to day. One of the best ways to nourish yourself is to take some time and stock your kitchen in a way that works with your lifestyle.

My cupboard essentials include:

• Flour: I keep a variety of flours: plain, self-raising flour, almond flour, wholemeal flour, baking powder and baking soda.
• Sweeteners: I have white sugar, brown sugar, maple syrup and agave syrup.
• Salt and pepper
• Oils: Similarly to flour I keep a variety of oils: olive oil, extra virgin olive oil (for dressings), rapeseed oil and coconut oil.
• Vinegars: I have white vinegar, red wine vinegar, apple cider vinegar and balsamic vinegar.
• Canned items: Tomatoes, beans, lentils, coconut milk and tuna.
• Spices and herbs: The spices I tend to use the most include garlic powder, onion powder, oregano, thyme, coriander, turmeric, cumin, curry powder, garam masala, paprika and mixed herbs.
• Rice: I find the boil-in-the-bag options the easiest. I also have white, brown and basmati.
• Pasta: I keep a variety of shapes and types.
• Stock pots: I have a selection of chicken, vegetable, beef and fish.
• Eggs: We have chickens, so eggs are a big staple in my house.
• Spreads: I always have butter, nut butter, preserves and Nutella (that is a staple for my children!)
• Fridge staples: Milk, yoghurt, vegetables, fruits, cheese
• Freezer staples: I pack my freezer with good- quality frozen fruit and vegetables. I also put in leftovers from batch cooking.

Wellness Tip: There are few things as helpful on a hard day than time outside in the fresh air. Take a few moments to get outside and enjoy the sights and sounds.

Fitness Tip: Maintaining a good level of water intake benefits not only your joints but also your ability to regulate body temperature. Get sipping!

Maple & Cinnamon Granola with Baked Apple Slices

recipe by:Derval O'Rourke

Start your day with this delicious breakfast

Servings

7

Preparation Time

 5 mins

Cooking Time

 30 mins

Total Time

 35 mins

Course

 Main

Ingredients

• 100g jumbo porridge oats

• 50g flaked almonds

• 50g hazelnuts, broken up

• 50g pumpkin seeds

• 50g sunflower seeds

• 50g walnuts

• 6 tbsp coconut oil, melted

• 3 tbsp maple syrup

• 3 tbsp ground cinnamon

• Pinch of salt

• 2 green eating apples, peeled, cored and sliced into thin rings

Method

1. Heat oven to 180ºC/gas mark 4.

2. In a large bowl mix together the dry ingredients. Add the coconut oil and maple syrup and stir well until combined. Tip the mixture into an ovenproof dish

3. On a separate tray lined with parchment paper lay out the apple rings.

4. Place both in the oven and bake for 30 mins making sure to stir the granola and turn the apple rings halfway through. Remove from the oven and allow to cool.

5. Once cooled, mix the apple pieces through the granola.

6. Store in an airtight container somewhere cool.