If your pantry and freezer are well stocked (see Pantry Recommended List), it will be easy to rustle up a healthy meal in no time. We are kick starting this section by showcasing some easy recipes which are ideal for a busy weekday. These recipes have all been tried and tested by expert bloggers in the Food world. Click away and enjoy!

Versatile Can of Tuna

Canned Tuna is a great source of Omega 3 fatty acids, protein and vitamin B12. Excellent for bones and supports retention of muscle mass. Being carbohydrates free, it is ideal for management of diabetes.

Here are three recipe ideas with canned tuna, which are easy, quick and very simple to make!

One of my favourites as not only does it taste great but easy to make. I chose the one below because there are also some good ideas on accompaniments with tuna fish cakes.

Frittata keeps very well.  Always make enough for leftovers the next day, they are great in wraps or sandwiches.


I am posting here two burgers options- a vegetarian burger option and a classic beef burger for the carnivores.  If your pantry and freezer are stocked as per the pantry list provided, you should be able to find all the ingredients.

Quinoa and Lentils Burgers

Both lentils and quinoa are highly nutritious and help you meet your required protein, fibre and vitamin B levels. Excellent source of protein for vegetarians and vegans. Check the title above for the ultimate quinoa and lentil burger recipe!

You can also make some caramelized onions by slicing thinly a few onions and fry them in some vegetable oil until slightly dark brown.  Top the onions on the burger before serving, it adds texture and flavour.

There are all sorts of combinations available for vegetarian burgers, here is a link below for some great ideas:

Click for recipes

This site has great burger recipes with great ideas!   On a personal note, I often serve my burgers with caramelized onions, sweet potato wedges and a small coleslaw salad on the side.

Asian Pantry Dishes

Below are some great Asian dishes ideas coming straight from your ingredients in freezer/pantry.  Hope this gives you inspiration to dig more to add new recipes to your current repertoire of dishes.

  • Thai Curries

Thai curries are so easy to put together and versatile.  If you do not have time to do the curry paste from scratch, hunt for a good quality red or green curry at the supermarket.   You can enhance the flavour by adding extra grated garlic or ginger. For vegetarian Thai curries, add tofu or chickpeas for protein intake.  Below is the site I chose which has a wide choice of quick easy recipes for you to try!

Click for recipes

Fried rice is an ideal mid-week meal dinner.  Here again you can choose to go the vegetarian fried rice route or with meat.   

I love lentils! They have great health benefits including helping to lower down cholesterol levels, manage blood sugar levels and packed with protein. The recipe above is with turmeric, another one of my favorite spice which has amazing health benefits including reducing inflammation, help with arthritis and joint pains, among others.

Italian Pantry Recipes

We are big fans of Italian food in our household. I have chosen 3 classic Italian pasta recipes all from our pantry cupboard as well as a good Bolognese pasta sauce.  The Bolognese sauce takes 3 hours to cook, so make a big quantity to store in your freezer for another meal.

Porcini mushrooms are a good way to add fiber to your diet. They are also a good source of Vitamin A, C and protein. Below is a classic pasta with dried porcini sauce.

Another great Italian vegetarian pasta option.   The key ingredients include onions, which are full of vitamin C and B (B9 and B6, good for metabolism, red cell production and neve function), garlic, anchovy fillets, capers and black olives. Click on the link below to view a classic Pasta Puttanesca recipe.

A good Bolognese sauce takes a minimum of 3 hours to cook. The advice here is not to rush this, as the layers of flavours that come out of this slow cooked dish is worth the wait! Enjoy!

Vegetarian Pantry Dishes

The definition of a ‘flexitarian’ is someone that has a primary vegetarian diet but occasionally eat meat and fish.  I am officially a ‘flexitarian’.  I made the conscious decision a few years ago after my spine operation to eat well and to maintain a healthy lifestyle. I opened my door to the wonderful world of plants, fruits and vegetables. Below are 3 vegetarian recipes which are quick and easy and can be made from ingredients in your pantry.

Shashuka originated from Middle East and North Africa and are easy to make at home.

It is a tomato base sauce with olive oil, peppers, onions, garlic, and spices commonly used are cumin, paprika, cayenne paper and nutmeg.

I chose to showcase a chickpea shakshuka as  I love chickpeas not only for their taste but also for the numerous nutrients it contains such as iron, calcium for healthy bones, high level of proteins especially for vegetarians and vegans as well as reducing high blood pressure among others.

Although traditional shakshuka are with eggs, a vegan or vegetarian option would be to replace the eggs with tofu instead.

One of the best ways of showcasing vegetables is to make a good Indian vegetarian curry. The spices in the curry brings out the best flavours of the vegetables. If you do not have time to get fresh vegetables, frozen vegetables can be used instead from green peas to cauliflower, broccoli, carrots, green beans or frozen spinach. I have chosen the recipe below as it incorporates vegetables that are easy available in a frozen in supermarkets.

I am always a big fan of cooking ahead to save time and plan. The recipe below does just that! Enjoy!

Wishing you all good health

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