Store-cupboard ingredients are the backbone of recieps - long-life ingredients, often low cost and (mostly) widely available. These include tinned good, herbs, spices and some vegetables like potatoes which last a long time if kept in the correct conditions. 

These ingredients are great for evenings where you need to throw something together, or when the shops are shut. Having a well-stocked cupboard also means you don’t have to rush out and buy lots of herbs and spices to cook a curry or pasta sauce from scratch. 

  • Using these sort of ingredients can also reduce food waste, as they don't go bad quickly, and can make it easier to cook if you are making a meal for one person. 
  • Top up with fresh veggies, seafood, tofu and other fresh products for a balanced diet.
  • Unfortunately some ambient products are unhealthy as they can be full of sugar, salt and heavily processed ingredients and palm oil. Throw away or donate any heavily-processed food at the back of your cupboard containing ingredients like palm oil- if you are unsure about what to eat, visit this page. 
  • Another store cupboard find to look out for is coconut oil or milk - coconut products are not recommended on the OMS Program.
  • If you are having a bad day with symptoms, or you're staying at someone's house some baked beans or pre-made pasta sauces are perfectly fine to eat (make sure they don't contain any oils you shouldn't have, or meat and dairy products). A small amount of a named oil is fine (e.g. sunflower or olive oil). If you're worried - look at saturated fat content and the allergen list. 
  • Wholefoods are the ideal, and eating mostly wholefoods is encouraged, but it is important to be pragmatic - 'perfection is the enemy of the good'.

Useful store-cupboard ingredients
 

  • Wholegrains e.g.

    • Brown rice

    • Quinoa

    • Buckwheat

    • Bulgar wheat 

  • Dried pasta (wholegrain if possible) 

  • Lentils - tinned or dried 

  • Canned chickpeas

  • Canned jackfruit 

  • Extra Virgin Olive oil

  • Vinegars: 

    • Balsamic Vinegar

    • White wine vinegar

    • Apple cider vinegar 

  • Lemon juice - can be useful if you don't have fresh lemons

  • Hot sauce

  • Soy sauce or tamari if you are gluten-free

  • Sesame seeds

  • Noodles:

  • buckwheat,

  • soba,

  • wholewheat

  • Mustards:

  • Dijon

  • Wholegrain

  • English

  • Capers (keep in fridge once opened) 

  • Tinned Fish:

  • salmon,

  • sardines,

  • mackerel,

  • trout,

  • herring,

  • anchovy, 

  • tuna

The canning process for tuna depletes the beneficial omega-3 fat, however, tinned tuna can still be included in the diet as a source of protein that is low in saturated fat. Choose tins that store the tuna in brine or spring water rather than sunflower oil.

Other oily fish are not affected by the canning process in the same way as tuna. They may be enjoyed in tinned versions as one of your weekly three portions of oily fish eg sardines, mackerel, pilchards, salmon.

  • Tinned Tomatoes

  • Flour

  • Salt & black pepper

  • Sugar

  • Honey 

  • Baking soda and baking powder

  • Oil-free vegetable or fish stock

  • Nuts - walnuts, almonds, pistachios and pecans are best for omega-3 conteny

  • Dried herbs & spices  - having a good range of herbs and spices means you can cook recipes with taste and flavour.

  • Oregano
  • Basil
  • Rosemary
  • Paprika 
  • Curry powder
  • Turmeric
  • Chili powder
  • Chili flakes
  • Cumin

Store Cupboard Recipes

Please share any of your own in the comments! If you have created a recipe we can feature on the OMS site, please email digital@overcomingms.org with ingredient, steps and a photo! 

Top tip: you can search for recipe by ingredient in our recipe search bar!