The Pantry
This is a listing of items I keep in my pantry and freezer, and you might see them
pop up on a future menu mailer. This is to assist you in buying items when you see
it on sale to keep on hand for future use. A complete shopping list (including needed
amounts) is provided with each menu mailer, to assist you in buying what you currently
do not have on hand.
Note: Every Menu Mailer assumes you have the following items on hand continually:
salt, pepper, garlic powder, cinnamon, vanilla extract, coconut oil, olive oil, rice,
honey, soy sauce, and optional butter/ghee.
Protein
· chicken- whole, breasts with bone and skin, drumsticks or thighs; necks, backs
and feet for stock making. Chicken sausage- Italian, apple, sun-dried tomato.
· beef- ground, steaks, roasts, ribs; bones for stock-making.
· pork- chops, tenderloin and bacon.
· turkey- ground. We will cook a whole turkey twice a year.
· seafood- canned salmon; frozen salmon, mahimahi, and assorted white fish
· game- ground venison and buffalo, used occasionally.
· lamb- ground and stew meat.
· organs- chicken and beef liver, chicken hearts.
· pastured eggs
· almond butter, cashew butter, peanut butter, tahini, sunbutter.
· almonds, cashews, walnuts, hazelnuts, pecans, pistachios.
Veggies
· cultured – kimchi, sauerkraut, carrots, garlic, assorted in-season veggie blends
· frozen - green beans, asparagus, spinach, bell peppers, tomatoes, broccoli, mushrooms,
cauliflower, shredded zucchini, pureed pumpkin, artichoke hearts, variety of beans
and peas
· juice - tomato juice
· canned- artichoke hearts, tomatoes in a variety of forms- crushed, paste, diced,
sauce, salsa
Fruits
· frozen - blueberries, raspberries, peaches, strawberries, mixed berries
· dried – dates, apricots, pineapple, raisins, strawberries, apples, prunes, cherries
· canned- chunk pineapple, unsweetened applesauce
· juice- lemon and lime, or use fresh squeezed
Pantry
· dried - red & green lentils, brown and wild rice, red & white quinoa, variety of
peas and beans, amaranth
· canned beans
· fats- coconut oil, olive oil, unrefined palm oil, red palm oil, sesame oil; butter
and ghee in fridge if you can have dairy; lard and tallow in freezer
· flour- store all flours in freezer
o If you are able to consume gluten, whole wheat flour (and optional sprouted flour)
is all you need.
o If you are gluten-free, a variety is needed depending on the function and desired
results. I keep on hand: brown rice, sweet rice, white rice, tapioca, potato and
potato starch, xanthan gum, and sorghum. Teff, quinoa and amaranth flours are good
to have, but I normally don’t use them for dinners.
· cornstarch or arrowroot powder for thickening
· coconut flour
· liquid sweeteners - raw honey, maple syrup
· solid sweetener- rapadura or succanat; stevia if desired
· corn tortillas or flour tortillas if you can eat gluten.
· sliced black olives
· green chilis
· jarred spaghetti sauce
· frozen stock- homemade beef and chicken
· milk and cream or rice milk, almond milk, hazelnut milk
· coconut milk
· tamari or soy sauce
Spices, Seasonings and Condiments
· unrefined sea salt or Redmond Real Salt
· vinegar- rice wine, white, apple cider, white wine
· mustard- yellow, Dijon
· ketchup
· mayo – store-bought or homemade
· vanilla beans and vanilla extract
· spices - chili, garlic, onion, paprika, black and white pepper, cumin, cilantro,
cinnamon, nutmeg, cloves, ginger, mustard, basil, oregano, fennel seed, cardamon,
coriander seed, Italian seasoning, curry powder, tumeric, thyme, saffron threads
· cocoa/cacao powder
· frozen whole ginger
· baking powder
· crystallized ginger
· Worcestershire sauce
