We all know the scenario: it’s been a long day, the traffic’s been hellish, the kids are screaming to be fed and you haven’t been to the supermarket.

Most families have a can of tomatoes and a bag of pasta sitting at the back of the cupboard for those off-days. But with a bit of proper stockpiling you’ll be able to rustle up a nutritious and delicious meal in minutes.

Dry goods like dried fruit and pasta have a long shelf life, so once you’ve got them you just need to keep an eye on them to make sure they don’t run out. Refrigerated goods will last from 3 days to a week with proper storage, as will fruit and vegetables. And get into the habit of making too much of certain foods like soup, stews and pasta sauces, which freeze well and can be defrosted in a jiffy in a microwave.

Tried and tested storecupboard basics

Here are the food items – along with some tried and tested ideas from Mums – that you should never be without.

Fridge Items

• Eggs
• Cheese
• Milk
• Plain yogurt

Canned Goods

• Tomatoes
• Sweetcorn
• Baked beans
• Tuna
• Sardines
• Anchovies
• Chickpeas

Cartons, Jars and Bottles

• Carton of low salt chicken broth
• Olive oil
• Good quality vinegar (apple, sherry/wine or balsamic)
• Mayonnaise
• Tahini
• Pesto
• Long life milk
• Peanut butter
• Marmite
• Low sugar jam

Herbs and Spices

• Stock cubes
• Salt
• Pepper
• Dried oregano
• Dried basil
• Paprika
• Soy sauce
• Asian fish sauce

Dried Goods

• Flour
• Fruit (e.g. raisins, apricots, prunes, banana)
• Nuts (e.g. almonds, hazelnuts, walnuts)
• Seeds (e.g. pumpkin, sunflower)
• Pasta
• Rice
• Noodles
• Couscous
• Rice cakes
• Oat cakes
• Red lentils
• Brown/Green/Puy lentils
• Porridge
• Muesli

Fruit & Vegetables

• Vacuum packed, ready-cooked corn on the cob (cut into manageable chunks)
• Avocados
• Apples
• Lemons
• Bananas
• Onions
• Potatoes
• Carrots
• Garlic

Freezer

• Peas
• Spinach
• Soy beans in pods (edamame)
• Skinless fish filets
• Sausages
• Pizza bases
• Sliced, wholemeal bread

How to use your stock cupboard

Some quick meals are obvious like baked beans on toast or an omelette, but with a little imagination your stock-cupboard can be your greatest ally.

To make a more exciting pasta sauce sauté a finely chopped onion until translucent, add tomatoes, a pinch of salt, sugar and dried oregano or basil, and simmer for the length of time it takes to cook the pasta.

Make scrambled eggs with spinach for added vitamins, or a tortilla de patatas (link to recipe). Grate cheese over cooked broccoli or cauliflower and melt in the oven for a few minutes to make those vegetables more appealing. Whiz chickpeas into hummus (link to recipe) for a healthy topping for rice cakes, and blend yogurt and fruit (link to recipe) for a smoothie.

The trick is to experiment - try new ingredients like edamame (soy beans), which kids adore eating - and have fun. Then your kids will too.

Top 5 tips from Mums

“My essential item is little jars of anchovies to blend up with tomato sauce to add flavour and nutrition. Alexander (5) and Archie (3) love the saltiness.” Jill

“I keep a stock of frozen pizza bases and use leftovers as toppings with a little grated cheese. Jared (7) and Sammy (5) think this as a real treat.” Jody

“I use cartons of organic low-salt chicken stock and add those little fine noodles. Max (2) loves chicken noodle soup, especially when he's feeling a bit limp with a cold.” Mary-Ann

“We always kept little tubs of a healthy version of dal in the freezer. It was red lentils, grated carrot and apple (no other ingredients), simmered into a naturally sweet, mulch. Tess (3) used to love that.” Sally

“I mash canned sardines in tomato sauce (remove the bone) and spread it on wholemeal toast for Maya (5). She hates fish, but she likes that.” Molly

Healthy snacks for kids

One of the biggest challenges for busy Mums and Dads is trying to get food ready when the kids are already starving hungry. You need to provide snacks without ruining their appetites? No problem. These top 10 snacks will give you 30-minutes or so to get organized.

1. A couple of rice cakes with a scoop of hummus (link to hummus recipe)2. Wholemeal toast and marmite3. Handful of dried nuts and raisins4. Chunks of whole corn on the cob5. Half an avocado with a drizzle of lemon juice6. A piece of cheese on an oat cake7. Fresh fruit e.g. apple, pear, banana8. Vegetable sticks e.g. carrot, celery, cucumber9. A plain yogurt10. Soy beans in pods (heat in microwave and serve drizzled with soy sauce)