What to Stock in Your Pantry, Fridge & Freezer

Written By angie panian

PANTRY

Proteins:

  • Basmati, brown and/or wild rice

  • Quinoa (various colors)

  • GF or regular buckwheat noodles

  • GF or regular oats

  • Millet

  • Amaranth

  • Brown rice pasta

  • Non-GMO polenta

Beans/Legumes:

  • Chickpeas

  • Black beans

  • Red beans

  • Organic, reduced sodium refried black or pinto beans

  • Dried lentils

Baking

  • 55-70% Dark chocolate chips, nibs, cocoa powder and bars

  • Whole grain or GF, non-GMO pancake or waffle mix

  • Kudzu root

  • GF flours: oat, almond, coconut, all-purpose GF blend

  • Maple syrup or brown rice syrup

  • Stevia or xylitol

  • Shredded unsweetened coconut

  • Vanilla extract

Beverages:

  • Green tea

  • Herbal teas

  • Unsweetened almond, rice or coconut milk

  • Coconut water

Miscellaneous:

  • Whole grain or GF rice crackers (non-GMO)

  • Beanitos or Rice chips (non-GMO)

  • Whole wheat or GF bread crumbs (non-GMO)

  • Pumpkin puree

  • Sweet potatoes

  • Onions

Herbs and Spices:

  • Himalayan or Celtic Sea Salt

  • Black peppercorns

  • Gomasio

  • Dried herbs: basil, oregano, Italian seasoning, rosemary, thyme, Herbes de Provence

  • Dried spices: cumin, curry; ginger; turmeric; red pepper flakes; paprika; chili powder; cinnamon, Mexican spice blend, etc

Condiments, Oils, and Other Ingredients:

  • Extra virgin olive oil

  • Extra virgin coconut oil

  • Vinegars: apple cider, balsamic, red wine, champagne, etc

  • Coconut milk

  • Salsa

  • Olives

  • Red wine

  • Relish

  • Mustard

  • Indian and Thai sauces

  • Curry paste

  • Marinara or tomato sauce

  • Organic/non-GMO, reduced sodium chicken, vegetable and/or beef broths

  • Bragg’s Amino Acids

  • Hot sauce or Sriracha

  • Tamari soy sauce (GF version is available)

Fruits and Vegetables:

  • Artichoke hearts

  • Seaweed & sea vegetables like nori, kelp and dulse

  • Dried fruits & raisins (without sulfites)

  • Water packed fruits (without sulfites)

  • Sun-dried tomatoes, canned tomatoes, and tomato paste

  • Dried mushrooms

  • Bananas

Nuts, Nut Butters and Seed:

  • Sesame seeds

  • Pistachios

  • Raw almonds, walnuts, cashews and pecans

  • Nut & seed butters (almond, sunflower, cashew, tahini)

  • Chia seeds

  • Hemp seeds

  • Raw pumpkin seeds

FRIDGE

Vegetables

Choose 3-5 varieties per week to make shopping, prepping & cooking simpler:

  • Fresh bagged greens, like kale, spinach, romaine and mixes

  • Alfalfa sprouts

  • Artichokes

  • Asparagus

  • Beet & collard greens

  • Bok Choy

  • Broccoli/broccolini

  • Brussels Sprouts

  • Cabbage

  • Cauliflower

  • Eggplant

  • Jerusalem artichoke

  • Maitake/shiitake/white mushrooms

  • Okra

  • Parsnips

  • Bell peppers

  • Radishes

  • Rutabagas

  • Sauerkraut

  • Scallions

  • Spinach

  • Swiss chard

  • Watercress


Fruits

Choose 3-5 varieties per week to make shopping, prepping & cooking simpler:

  • Apples

  • Apricots

  • Blackberries

  • Blueberries

  • Cherries

  • Kiwis

  • Grapes

  • Grapefruits

  • Guavas

  • Kumquats

  • Lemons

  • Limes

  • Peaches

  • Pears

  • Pineapple

  • Plums

  • Prunes

  • Strawberries

  • Tangerine

Beverages

  • Nut or rice milks

  • San Pellegrino mineral water

  • Cranberry juice or Pomegranate juice

Dairy

  • Kerrygold grass-fed butter

  • Organic, rBGH & antibiotic-free dairy products

  • Hard cheese, organic and/or raw

  • Goat or feta cheese

Proteins

  • Roasted or rotisserie chicken

  • Nitrate free, organic lunch meat

  • Poultry sausage

  • Smoked salmon/lox

  • Free range, organic, pastured eggs

  • Flaxseeds

Bread

  • Whole grain or brown rice sandwich wraps

  • Sprouted breads and wraps

Condiments

  • Pesto

  • Horseradish

  • Dijon mustard

  • Soy-free Mayonnaise or Veganaise

  • Low-sugar jams

  • Organic ketchup

  • Fresh salsa

  • Fresh guacamole

  • Hummus

FREEZER

Fruits

  • Berries & cherries, frozen

  • Strawberries, frozen

  • Mangos, frozen

  • Unpeeled bananas, frozen

  • Frozen fruit bars

Grains

  • Frozen brown or basmati rice

  • Frozen quinoa

  • Frozen sprouted bread

  • Frozen organic, non-GMO waffles

Miscellaneous

  • Homemade soups, sauces, casseroles and leftovers

Proteins:

  • Meat

    • Grass-fed, free-range beef

    • Organic, free range poultry

    • Organic turkey, chicken and/or salmon sausage

    • Wild game

  • Seafood

    • Shrimp

    • Wild-caught Alaskan Salmon

    • Pacific & Californian Halibut

    • Scallops

    • Snapper

    • Tuna

    • Cod

Vegetables

  • Stir-fry veggie mix, frozen

  • Tri-colored pepper strips, frozen

  • Spinach, frozen

  • Broccoli, frozen

  • Cauliflower, frozen

  • Brussels Sprouts, frozen

  • Edamame, frozen

  • Peas, frozen

  • Winter squash, frozen


HELPFUL KITCHEN TOOLS

*Adapted from JJ Virgin’s “The Virgin Diet”

  • Can opener

  • Colander

  • Cutting boards (1 wood, 1 plastic)

  • Dry & liquid measuring cups

  • Electric hand mixer

  • Food processor

  • Grater

  • Meat thermometer

  • Kitchen shears

  • Magic Bullet or NutriBullet blender for traveling

  • Measuring spoons

  • Salad spinner

  • Shallow roasting/baking pan

  • Slow cooker

  • Steamer basket insert

  • Storage containers

  • Veggie peeler

  • Blender or VitaMix


© 2019 Health Coach Institute

angie panian
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