How to Stock Your Pantry
Download a free PDF version here!
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
