Your shopping checklist

Canned, frozen and packaged products really are convenient as they keep for an extended time making
them always ready when you need them. I believe that the key to a family always being able to eat well is
a well stocked pantry, fridge and freezer. Spending time planning your food shopping will create
opportunities for the production of ‘fast food’ from home. Some foods such as meat and bread will be
used fresh but extra supplies of perishable foodstuffs kept in the freezer will reduce the need for
frequent shopping trips.
Use the following guide to help prepare for your next food shopping trip. Keeping these products in stock
will ensure you have the necessary ingredients to produce food fast using the recipes in this booklet as
well as other favourite family recipes.

Grains and grain products

Breads – rolls, sliced, mountain bread, lavash,
pitas, tacos, tortillas
Pasta – your favourite shapes
Rice – Doongara, basmati, arborio (for
risotto), quick cook rice, brown rice
Self Raising and Plain Flour – white and
wholemeal
Breakfast cereals including oatmeal
Couscous
Dried bread crumbs
Low fat 2-minute or quick-cook noodles
Cracker biscuits
Muffin, brownie, cake or pancake mixes

Food in cans
A range of vegetables like sweet corn kernels,
creamed corn, carrots, beetroot
Legumes – chickpeas, red kidney beans,
Mexican beans, soy beans, salad mixes, baked
beans
Canned fruits in juice like pineapple, peaches,
pears and fruit salad
Canned tomato products – whole
tomatoes, tomato puree, tomato paste, tomato
based sauces with herbs and other vegetables
Soups – family size cans as well as the handy
two or single serve cans
Canned fish – tuna, salmon, snack pack tuna
with added flavours
Canned ham
Snack pack cans of fruit
Snack size packs of soup, spaghetti
and baked beans
Creamed rice
Light evaporated milk

Flavourings
Dried herbs and spices
Seasoning mixes – like Taco or Asian flavours
Curry powder
Liquid stock or stock cubes or powder
Mustard
Sauces – tomato, barbeque, soy,
Worcestershire, sweet chilli
Vinegars
Salsas

Oils
Olive, canola oil or any mono- or
polyunsaturated vegetable oils
Spray-on oil – olive or canola.

Extras and instant foods
UHT custard and milk, and soy beverages
Cereal and breakfast bars
Muesli and fruit bars
Liquid meal Tetra packs

Drinks
Sports drinks
Sports cordial
Juice in tetra paks
Flavoured milk drinks
Canned fruit juice