No longer the villain it was once portrayed to be, this dairy food staple is actually loaded with vitamins, like cholesterol-regulating lecithin and Vitamin A, plus beneficial saturated fats. But more importantly, it’s delicious. Smear it on fresh bread, flavour it and have on standby, or brown it for a slightly-sweet pasta sauce. Recommend use: Waffle bread and butter pudding We used Woolworths Macro Organic Salted Butter 250g which is available from Woolworths stores nationally and online now.

This pantry must-have will add texture and a hit of protein to salads, veggies, and breakfast bowls. Sate your 3 o’clock-itis with a handful of them (almonds are a proven omega-3 rich brain food, too), or grind them for a gluten-free flour alternative. Recommended use: Skinny carbonara with smoky bacons, peas, almonds and basil We used Woolworths Macro Organic Almonds 500g which is available from Woolworths stores nationally and online now.

This superfine white sugar dissolves easily, making it ideal for preserves, meringues and other baked treats. Sprinkle it on the season’s fruit bounties with a splash of lime juice for a zingy fruit salad, or top muffins with some before they go into the oven to give them a golden crust. Recommended use: Hazelnut meringue cake with lime curd, peach and mango We used Woolworths Homebrand Caster Sugar 1kg which is available from Woolworths stores nationally and online now.

One of the kings of the spice world, fragrant cinnamon knows no bounds. While sweet scrolls and old-school buns spring to mind, you can use it in poaching liquids for fruits, add it whole to tagines or mulled wine, or use it to flavour your favourite Asian braises or curries. Recommended use: Ricotta and cinnamon trifle with salted amaretto We used Woolworths Select Cinnamon Ground 32g which is available from Woolworths stores nationally and online now.

When refrigerated, garlic can turn rubbery and go mouldy. The best way to ensure garlic stays fresh is to keep it out of a moist environment. Letting it sit in a well-ventilated area will do the trick.

Honey is a naturally preserved food. Popping it in the fridge won’t extend its life, but will cause this golden liquid to crystallize.

This bright herb is so much more than a garnish. Parsley is a great source of vitamin C, calcium and iron, plus it has anti-inflammatory properties. Use it in marinades or in punchy green sauces, like salsa verde. Recommended use: Crispy snapper with salsa verde risotto We used Woolworths Fresh Parsley which is available from Woolworths stores nationally and online now.

Local peas are young and sweet right now. Braise them with lettuce for a French-inspired side, or add them to pastas, risottos or salads; they’ll add an instant hit of colour, sweetness, vitamin K and magnesium to any table. For a cheat’s version use the frozen variety. Recommended use: Spring chicken with braised lettuce and peas We used Woolworths Macro Organic Frozen Peas 400g which is available from Woolworths stores nationally and online now.

Refrigerating potatoes can cause the starch to turn into sugar, leading to a change in taste and discolouration. Store them out of the light and in a cool, dark place instead.

There are few treats that can top a handful of plump raspberries exploding in the mouth. Bake them in tarts or cakes, blitz them into a natural pink lemonade, or add them to your favourite brownie mix – they’re great teamed with chocolate or citrus. Recommended use: Tim Tam tarts with raspberries We used Woolworths Select Frozen Fresh Raspberries 500g which is available from Woolworths stores nationally and online now.