Pantry

organic and whole foods for your pantryI wanted to share some items that I keep in my pantry. I am not suggesting you buy everything on the list, but here are some items I use regularly or that are nice to have in the pantry, just in case. Aside from these, I keep a vegetable drawer (or two) full of a variety of vegetables, local eggs, and in the freezer, I keep frozen organic berries for smoothies . My family and I also try to eat wild salmon about once a week.

  • I buy local or organic products whenever I can. And with oils, I try to use cold-pressed oils and unrefined oils.  Many oil go rancid and actually become harmful to our health when heated.

Having items in your pantry makes it much easier to make recipes and cook healthy. Here is a list of what I like to keep i n my pantry.

OILS and FATS

nourishing fats like coconut and flax oil

  • Organic Extra Virgin Olive Oil, cold pressed– I use this in salad dressings and over vegetables. I try not to bake or saute with EVOO because it changes the composition of the oil and can become not so healthy.
  • Walnut Oil- High in Omega 3. Keep in the fridge and use in salad dressings. This oil should not be heated.
  • Flax Seed Oil– High in Omega 3. Keep in Fridge and use in salad dressings or on vegetables. This oil should not be heated.
  • Coconut Oil– virgin and unrefined: I use this for sauteing, roasting and in baked goods.  It is stable at high temperatures and has many health benefits due to the presence of acids such as lauric acid and their antioxidant, antimicrobial properties.
  • Rice Bran Oil– I use this instead of Canola or Vegetable Oil in baking recipes. I just started using it and you can buy it here or here and probably at Whole Foods. It is the oil extracted from the germ and bran of rice and is stable at high heat.
  • Organic or Grass Fed Butter – It is stable at high temperatures and I use it to saute, bake and roast various foods.

FLOURS

alternative flours like almond, rice, coconut, and milletHere are some of the flours I use in baking recipes.

  • Almond Flour– high in protein and adds a nice moisture to recipes.
  • Brown Rice Flour– I use this as a base for most of my gluten free flour mixes
  • Coconut Flour– high in protein but cannot be replaced in a recipe for wheat flour. Very absorbent.
  • Oat Flour– high in fiber. Use it with another flour or it becomes too flaky
  • Quinoa Flour
  • Teff Flour– has a really nice nutty flavor

GRAINS

healthy grains for a whole foods lifestyle dietI encourage everyone to try some new grains. Many of these are ancient grains used widely in other parts of the world. They have a lot of protein and nutrients.

  • Brown Rice
  • Quinoa
  • Polenta
  • Millet
  • Teff
  • Amaranth

BEANS/LEGUMES

alternative pantry items are beans and legumesI keep a variety of dried beans in my pantry including:

  • Black Beans
  • Kidney Beans
  • Lentils
  • Garbanzo Beans

SUGAR

organic sugar, palm sugar, brown sugar

  • Organic Evaporated Cane Sugar
  • Date Sugar
  • Coconut Palm Sugar
  • Maple Sugar
  • Raw Honey
  • Maple Syrup- Grade B

SPICES

If you have spices that have been in your cabinet for more the 1 year, Toss them! Spices do not last forever and some even say over 6 months is too long. Most health Food stores have them in the bulk section so you can just buy a little at a time. Buying them in their whole form and grating them as needed is best.

  • Cayenne Pepper
  • Cinnamon
  • Tumeric
  • Cumin
  • Curry Powder
  • Nutmeg
  • Fennel Seeds

VINEGARS

organic vinegars for a healthy pantry

  • Apple Cider Vinegar
  • Red Wine Vinegar
  • Balsamic Vinegar
  • Brown Rice Vinegar

OTHERS

organic baking products, salts, and nuts to supplement your pantry

  • Tamari Soy Sauce
  • Coconut Milk– thickens and flavors recipes
  • Crushed Tomatoes ( In Glass Containers)
  • Tahini– sesame seed puree
  • Dried Mushrooms – can be reconstituted for soups or other dishes
  • Molasses
  • Flax Seeds– Rich in Omega 3 I grind them in my coffee grinder and sprinkle on everything from toast to popcorn to salads.
  • Chia Seeds– Rich in Omega 3
  • Dried Coconut Flakes– great in baking recipes
  • Dark Chocolate– try for at least 70 percent cocoa
  • Celtic Sea Salt– contains lots of minerals
  • Capers
  • Variety of raw nuts and seeds  – Walnuts, Almonds, Hazelnuts, pumpkin seeds
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