Eight supermarket items nutritionist Sarah Pound always has in her shopping basket

There’s a steady stream of locals cruising the aisles in thongs when Sarah Pound and I meet in the dip section of Ritchies IGA.

It’s the kind of relaxed, community-hub vibe you find in coastal pockets from Dromana to Cronulla. “That’s exactly why I love it,” she says of the independent “Supa” store. “And because it’s a cross between a speciality store and a supermarket, I don’t need to make eight stops to get what I need.”

This statement delivers a snapshot of Pound. As a nutritionist, bestselling author and mother of three, she pairs her professional expertise with the pragmatism of a realist. With a million-strong Instagram community, she understands the modern struggle: people are time-poor, budget-conscious and over the “organic kale” sermons. Her mission isn’t to preach – it’s to help families put wholesome, delicious meals on the table with zero fuss.

While Pound snaps up organic produce when it’s on sale, she keeps her nutritional goals realistic. Over the summer, she and her eldest daughter turned healthy eating into a game – aiming for 30 different plant foods a week (herbs included) – but she’s no purist. She’s perfectly happy slipping the occasional bag of chips into a lunchbox, provided they’re flanked by healthier food.

Having a fridge, freezer and pantry full of staples that you know pass the healthy-as-possible acid test is a huge step towards easy weeknight meals, she says.

Here are the eight items Sarah Pound is never without, and her favourite quick recipe for each.

Hummus

“It’s got to be the biggest tub I can find,” Pound says. While she often reaches for Obela, her brand loyalty is secondary to the ingredient list – and the weekly specials. Her golden rule for hummus? “Look for brands where chickpeas make up 65 per cent of the ingredients.”

Obela passes the test with 73 per cent chickpeas and a minimalist ingredient list of salt, garlic and a single preservative. Pound reads the fine print on almost everything she buys, but insists you don’t need a degree to do the same. Her top tip? “Limit the numbers.” She’s referring to the long sequences of additives and preservatives listed on the nutrition label – the fewer the numerals, the better the fuel.

Quick bite: Pound’s favourite kid-friendly hummus hack? Swirling it with Farmer’s Union Greek style yoghurt to mellow the flavour. She serves this as part of an after-school “tasting plate” alongside vegie sticks, cheese and crackers. For her, it’s a strategic win: “I love getting veg into them in the afternoon because it takes the pressure off dinner.”

Wraps

Wraps have become a staple of the Australian pantry for their ability to pair with any cuisine. Pound uses them daily: for brekkie burritos, pizza bases and sandwich alternatives, with Greek dips, Indian and Thai curries and on grazing boards.

Most supermarket wraps are loaded with unnecessary additives, and Pound isn’t afraid to call it out. “I don’t diss brands, but I think most Australians would be surprised by how much junk there is in the popular wraps.” She prefers IGA’s in-house version for its simple ingredients list (mostly flour, salt and water) or Khobz Wholemeal Pitas, available at all supermarkets.

Quick bite: In the Pound household, chicken schnitzel wraps are a dinnertime smash hit. Her secret to crisp but juicy crumbed chicken breasts is to sear one side in butter and olive oil on high heat for 2 minutes, reduce the heat and cover the pan for 5-6 minutes, then flip and crisp the other side. Tucked into a wrap with Greek yoghurt or mayo and shredded iceberg lettuce, it’s her idea of “dream dinner”.

Canned tuna

Longstanding nutrition advice is to eat fish weekly, and for Pound, canned tuna is one of the easiest and most affordable ways to do this. While fresh fillets might have a slight nutritional edge, the convenience of canned tuna makes it a sustainable way to get heart- and brain-healthy Omega-3s into her family.

As for the oil v brine debate? Pound isn’t losing sleep over it. “You drain it anyway, so it’s not a big deal,” she says. Her top picks for flavour and ease are Sirena Chilli Tuna, John West Tuna in Spring Water, and John West Lemon Pepper.

Quick bite: Pound’s signature tuna pasta is a pantry-led perennial. She sautes finely diced onion and garlic in olive oil, then stirs in a can of tomatoes or a cup of passata with a handful of kalamata olives and a pinch of sugar to balance the acidity. After a brief simmer with the canned tuna, she tosses the sauce through linguine, finishing it with a hit of fresh basil or parsley and a scatter of chilli flakes.

Beef mince

“I love mince. It’s nutritious, affordable, hard to overcook, and easy to freeze. I am never without it,” Pound says. When it comes to the organic question, her stance is typically pragmatic: there’s no need to spend extra. “The quality of regular mince in Australia is great,” she says. “There is nothing nasty in there in terms of additives.”

Navigating the supermarket fridges, she bypasses the standard and extra lean options in favour of lean mince. For Pound, that’s the sweet spot: a healthier fat-to-protein ratio while retaining enough fat to ensure flavour and tenderness.

As we peruse the meat cabinet, she points out a common trap: pre-marinated beef strips. “Try not to buy meats in marinades; they are usually loaded with additives,” she warns. Her “realist” alternative is a four-ingredient DIY fix: “Soy, garlic, lemon and honey is all you need.”

Quick bite: This 15-minute beef stir-fry is Sarah’s idea of weeknight “fast food”. She breaks lean mince into a hot pan – no oil required – and stirs for four minutes before adding finely diced ginger and a crushed garlic clove. After another four minutes, once the beef is browned and fragrant, she stirs in a tablespoon each of soy and sweet chilli sauce. She lets the mixture simmer for a few minutes until it becomes glossy and sticky, then serves it generously over steamed rice.

Eggs

Even for the most basic household staples, Pound’s philosophy remains consistent: prioritise quality where it counts. She advises buying free-range, ideally from a farm as local as possible. “Studies show that when the chickens are free-range, they are less stressed and the eggs are more nutritious,” she says. This healthier profile – higher levels of omega-3s, vitamins and antioxidants – comes from the hens’ ability to forage in addition to their standard feed.

While a carton priced between $8 and $10 might trigger some initial sticker shock, Pound argues for a change in perspective. “Cost per egg, that is so cheap,” she says, “especially when you can make a meal out of one or two of them!”

Quick bite: Sarah’s famous “egg flip” is a 10-minute saviour. She heats olive oil in a pan with whatever she has on hand – chopped tomatoes, bacon, red onion – then pours a couple of whisked eggs over the top to create an even layer. Once the eggs begin to set, she places a tortilla or wrap over the mixture and lets it cook into the eggs for a few minutes. Using a plate to cover the pan, she flips the tortilla and egg onto the plate, then slides it back into the pan, tortilla side down to crisp the base. “Cheese and avocado are great final additions.”

Frozen vegetables

If you’re looking for the ultimate freezer multitasker, Pound suggests looking past the peas. Her top pick? Frozen beans, followed closely by corn, broccoli and edamame.

Her approach addresses the biggest hurdle with frozen produce: texture. To avoid the dreaded “soggy veg”, her signature move is to stir frozen beans into a curry, stew or pie mix only after the heat is turned off, letting the residual warmth do the work. “The risk is overcooking them,” she warns. “So just stir them through at the end.”

Nutritionally, frozen veg are on par with fresh as the produce is snap-frozen immediately after harvesting. While she isn’t brand monogamous, Pound does have a non-negotiable rule: the vegetables must be 100 per cent Australian.

Quick bite: “I put edamame into Asian salads, or let the girls snack on them,” says Pound.

Frozen berries

Smoothies are a staple in the Pound household – a reliable, kid-approved way to boost calcium and fruit intake. To keep the blender humming, berries are a permanent fixture in her freezer. Pound stocks up on frozen strawberries, raspberries and mixed berries, especially in winter when fresh produce prices spike. “I use them on porridge, in Bircher muesli, in cakes and muffins,” she says. They also serve as a natural sweetener for her girls’ snacks: “I mix them through plain Greek yoghurt to avoid high-in-sugar flavoured yoghurts.”

Quick slurp: This is Pound’s eldest daughter’s go-to morning fuel. In a blender, combine one banana (fresh or frozen for extra creaminess) with a cup of frozen raspberries, two tablespoons of Greek yoghurt, and half a cup of milk. For a heartier boost, Pound suggests adding a handful of oats and a pinch of cinnamon. Blend until silky, adding an extra splash of milk if you prefer a thinner consistency.