How to Stock Your Pantry

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This is a list of the items that we keep on hand to make cooking a lot easier. A well-stocked pantry is key to being able to never have to say, “there is nothing to eat”. The items with an asterisk are some of the items that I like to use but are not absolutely necessary. I encourage everyone to experiment outside of their comfort zone to learn how to use some new ingredients. Thrive Market and Nuts.com are online stores that are good for finding hard to find healthy items. Some of these items are a little expensive but are much cheaper than eating out or prescription medications!

Sweeteners

Manuka Honey- or local Honey
Maple Syrup
Natural Sugar
Vanilla- Real not cheap extract
Jams or Preserves- Real Fruit, no sugar added

Oils

Olive oil- Extra Virgin for cooking
Olive oil- Extra Virgin for finishing dishes not cooking
Coconut oil- Cold pressed organic
*Grape seed- if you like to fry a lot
Grass Fed Butter
Sesame oil for finishing dishes not cooking

Vinegars

Apple Cider Vinegar- Unfiltered -Braggs or Newman’s own
Balsamic Vinegar
Rice Wine Vinegar
*Mirin- similar to rice wine vinegar but made for cooking only

Condiments

Ketchup- organic, no Corn syrup
Mustard-Dijon
Mayonnaise
Tamari
Worcestershire
Fish Sauce
Horseradish
Hot Sauce
*Bonita Flakes
*Chili pepper sauce
*Hoisin Sauce- hard to find one that is not loaded with additives

Nuts + Seeds

Almonds-toasted and blanched
Sesame seeds
Walnuts
Pistachios
Pecans
Flax seed
Chia Seeds
Almond Butter
Tahini- for Hummus
Nigella Seeds

Jarred + Canned

(jarred is better)

Artichoke Hearts
Sun Dried Tomatoes
Kalamata Olives
Capers
Roasted Red Peppers
Tomato Crushed
Tomato Paste
Marinara Sauce
Canned Beans- Chick Peas, Black Beans, Cannellini
Clams
Sardines
Salmon
Beef and Chicken stock

Dried Items: Beans + Lentils + Grains

Lentils- yellow or any color. Mix it up
Rice- Brown and/or White- Try to buy from California or India
Quinoa
Farro
Buchwheat groats
Buckwheat noodles- 100% if you want Gluten free
Rice noodles
Oats- Gluten Free
Bread Crumbs- Gluten Free
Corn Meal
Gluten Free Flour
Mushrooms- Shitake or Maitake or any other. Cheaper at an Asian store. Contains Vitamin D!
Kombu – Seaweed

Ferments

Sauerkraut- Lacto Fermented Bubbies brand is good
Pickles- Lacto Fermented- Bubbies brand is good
Yogurt- grass fed no added sugar
Tofu- firm
Parmesan
Feta- made from sheep’s milk, should come in a container with brine.
Miso- Yellow or white

Frozen Vegetables + Fruits

Corn
Baby Peas
Butternut squash
Spinach
Mixed Greens or Collards
Berries
*Red Bell Peppers
*Carrots-
*Broccoli
*Cauliflower
* not as good frozen but ok in a pinch

Frozen Meats

Chicken Breast- organic/ Free range
Salmon- Pink, Sockeye, King, Coho
Ground Beef- Grass Fed

Misc. Frozen Items

Frozen Waffles-gluten free
Veg burgers
Cauliflower Pizza
Frozen Bread- Ezekiel or a gluten free if needed

Fresh

(long shelf life)

Ginger
Garlic
Onions
Lemons
Eggs
Potatoes- Red, Yellow, Russet or Purple- More colors the better
Poultry Season Herbs mix Fresh – Thyme, Rosemary, Sage
Tortillas

Spices

We offer a large number of spice blends but if you keep these individual ones on hand you can get by with most of our recipes.

Salt
Pepper
Bay Leaf
Celery salt
Garlic powder
Turmeric
Cumin
Thyme
Crushed Red pepper
Cinnamon
Rosemary

Snacks: Amy’s Choices 

Blue Corn Tortilla
Gluten free Chicken nuggets
Salsa
Gluten Free waffles with Almond butter
Precut veggies with Hummus
Precut fruit
ANY fresh fruit
Pistachios in the shell
Avocado

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