Stocks, Pastes, Sauces & Seasonings

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Stock & Bone Broth

  • Avoid the words: Maltodextrin, sugar, glucose, and preservatives.

  • I personally use the brand Best of the Bone and always have a jar of concentrated bone broth in the fridge – just mix 1–2 teaspoons with 1 cup of boiling water to use in place of store bought liquid stock. Available at Woolworths or you can buy it online and get 15% off with code HEALTHWITHBEC.

  • There are a couple of other great brands to choose from shown below. Whichever brand you pick, simply mix 1 to 2 teaspoons with 1 cup of boiling water to use in place of store bought liquid stock.

  • One jar lasts weeks (sometimes months!) in the fridge and goes much further than a carton of liquid stock, so don't let the upfront cost put you off.

A 500mL pouch of Maggie Beer Natural Chicken Stock, featuring illustrations of carrots, herbs, and chickens, with text highlighting that it is made from 100% Australian chicken and vegetables, with natural ingredients, free-range, low salt.
Container of Best of the Bone bone broth concentrate with a white screw-on lid and a white label featuring a green bull's head logo, green and black text, and indicating it is original flavor filled with collagen protein.

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A jar of 'Best of the Bone' chicken bone broth concentrate with a white lid and a white label featuring green and yellow accents, indicating it is Australian free-range, 180 grams, and makes 4.5 liters.

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A jar of certified organic vegetable stock concentrate with a silver lid and a label indicating it makes ten liters, produced in Fremantle, Washington, by Urban Forager.
A jar of Bone Broth Concentrate from The Stock Merchant with a black lid and a white label featuring red accents and text highlighting health benefits and Ingredients.
Jar of Nutra Naturals chicken bone broth with blue label, black lid, showing product details and benefits.

Curry Pastes

  • Compare brands and choose one with the lowest amount of sugar per 100 g.

  • Make sure it has no msg.

  • If you are very sensitive to gluten, check the label to ensure you are choosing a gluten-free option.

  • Red, yellow, and green curry paste can be used interchangeably. Choose your option based on your spice preference: yellow is mildest, green is medium, and red is the hottest.

  • Some curry pastes are spicier than others, so if you don't like too much spiciness, start by adding half the amount. You can always add more!

A jar of Maesri red curry paste with a black lid, displaying a label with an image of curry in a bowl and Thai text.
A jar of Maesri Green Curry Paste with a label showing Thai and English text, an illustration of green curry dish, and a black lid.
Green curry seasoning packet labeled 'Mingle' with a bowl of green curry, indicating it's all natural, gluten free, and contains no nasties, designed for quick preparation in 30 minutes.
Packaging of a Mingle Japanese curry seasoning mix, featuring a bowl of prepared curry with rice and vegetables, labeled as 'No Nasties,' gluten-free, no added sugar, with a bonus recipe on the back, serving 4 people in 30 minutes.

Get 10% off all products with code ‘HWB10’ at checkout.

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Get 10% off all products with code ‘HWB10’ at checkout.

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A jar of Valcom authentic Thai red curry paste with a label showing red curry with chicken and basil leaves.
Jar of Five Tastes Thai Red Curry Paste with images of red chili peppers, garlic, and a mortar and pestle on the label.
Jar of Valcom authentic Thai Massaman curry paste with an image of the curry dish on the label, highlighting ingredients like chicken, potatoes, and chickpeas.
Packaged Thai green curry by The Spice Tailor with instruction details and a partially visible bag of ingredients.

Miso Paste

  • Miso paste is a fermented soybean paste that's been a staple in Japanese cooking for centuries. 

  • In my recipes, it's used in small amounts in sauces and marinades to add a deep, savoury flavour. 

  • Because it's fermented, miso is naturally rich in probiotics – the good bacteria your gut loves. It also contains a range of vitamins and minerals including B vitamins, zinc, and manganese. 

  • Note: miso is high in sodium, so my recipes use it in small quantities to keep things balanced, and a little goes a long way.

Container of organic white miso paste with a clear lid, green and orange label, and an image of miso soup with seaweed.
Package of Shinshu Shiro Miso with images of miso soup, salad, and a piece of fish.

Canned Coconut Cream & Coconut Milk (regular & light)

  • Choose options with minimal ingredients (coconut and water, with natural thickeners like guar gum also fine).

  • As a guide, choose coconut milk with at least 60% coconut extract and coconut cream with at least 75%. 

  • Light versions are lower in fat. The recipe will specify which to use, but both can work depending on what you have on hand – just be mindful of the calorie change if you are switching one for the other in Bec’s recipes

Can of organic light coconut cream from macro Whole Foods Market, 400 mL, dairy free, 25% less fat, ACO certified organic, health rating 2 stars, energy 604kJ per 100mL.
A can of Coles Certified Organic Coconut Cream with a beige background, featuring an image of a cracked coconut, and green and red text.
A can of AYAM 100% natural coconut milk with a picture of a coconut and milk pouring out on the front.
A can labeled 'Organic Light Coconut Milk' from macro Wholefoods Market, 400 mL, dairy free, with a Health Star Rating of 2.5, featuring purple and white packaging with coconut images.
Can of Ayam light coconut cream with green tropical leaf background and coconut half pouring cream.
Canned organic coconut milk by Coles with a green label, an image of a coconut, and certification logos on the front.

Mayonnaise

  • Choose options made with minimal whole ingredients (olive oil, egg).

  • If you are sensitive to eggs, feel free to use an egg-free mayo like Great Guts Mayo. 

  • For recipes using mayonnaise as a dressing, swap half the mayo for plain Greek yoghurt for a lighter option that is higher in protein.

A jar of Good Fat Mayo with a black lid and minimalist black and white label.
A jar of VitaWorx All Day Lay Keto Mayo with classic mayo flavor, labeled as vegan, gluten-free, dairy-free, and egg-free, with MCT oil, 375mL.
A light blue pouch of bone broth sauce labeled 'GevityRx Bone Broth Sauce, the world's most gut friendly sauce, 200 grams, egg free, microbiome friendly, gluten free, no soy or preservatives, great for guts and keto, with a black twist cap.

Sauces

  • Choose options with minimal ingredients, no added sugars, and sweetened with monk fruit or similar alternatives.

  • I love using the brands Mingle and Qetoe.

Three resealable pouches of sauces with twist caps and spiral spouts, labeled as Mingle brand, featuring tomato, BBQ, and sweet chili flavors, with ingredient and dietary icons at the bottom.

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Bottle of Good Sauce tomato ketchup with a black cap, red liquid inside, and a label indicating low carb, organic tomatoes, and no refined sugar.
Bottle of QETOE Low Carb Living Low Sugar Smokey BBQ sauce

Get 10% off with code ‘QTHEALTHBEC10’ at checkout.

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A jar of Shakshuka sauce with a black lid and a decorative label featuring geometric patterns, branding, and the text "Shakshuka Sauce," indicating it is 500 grams

$10 Gift Voucher towards your second order.

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Passata

  • Choose an authentic, plain passata that is sugar free, salt free, and only contains tomatoes and possibly an acidity regulator like citric acid.

  • Check the ingredients list and nutrition label – a natural amount of 3–5g sugar per 100g is normal (that's just from the tomatoes). Anything significantly higher means sugar has been added.

  • Macro Organic passata is the top pick thanks to its low calories (24kcal/100g), minimal sodium (40mg), low sugar (3.6g), and clean organic ingredients – making it a great gut-friendly, anti-inflammatory choice.

A bottle of organic Italian Passata made with sun-ripened tomatoes from certified organic farms in Italy.
Bottle of La Gina Italian Passata with a red cap and a peach-colored label featuring the brand name, logo, and product information.
A bottle of Coles Italian Passata, rich tomato sauce for pasta and casseroles, 700 grams, with images of tomatoes on the label.

Pesto

  • Choose a pesto that is ideally made with olive oil and has a short, simple ingredient list.

  • Colvita is my top pick 

  • My recipes will specify red or green pesto, but feel free to use them interchangeably! A recipe using green pesto can taste like an entirely new recipe if you use red sometimes!

  • If you’re allergic to dairy and can’t find a pesto without cheese, make your own using Bec’s Easy Peasy Pesto recipe

  • If you can’t find the below options, Roza’s is also a clean pesto to use and has a dairy-free option. It does contain canola oil but enjoying this a couple of times a week will do no harm!

Jar of Colavita sun-dried tomato pesto in extra virgin olive oil, 135 grams.
A jar of Colavita pesto sauce in extra virgin olive oil, with a white label, green accents, and an image of basil leaves.
A jar of Rozás traditional pesto, green in color, with a white label that has black and green text, and a black lid.
A jar of Monini Basil Pesto with Italian basil leaves and garlic on the label.

Seasonings

  • Pre-made blends are great pantry staples for adding extra flavour or using in place of a mix of herbs in my recipes if the ingredients are similar!

  • I love using the brand Mingle

Packet of Mingle Mexican Fiesta Taco seasoning with all natural ingredients and no nasties, featuring a red and white design.
A can of Mingle Everything Bagel all natural seasoning with no nasties, featuring icons for no added sugar, proud Aussie made, and gluten free.

Get 10% off all products with code ‘HWB10’ at checkout.

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