Fats & Oils

UNREFINED VIRGIN COCONUT OIL

This oil is solid at room temperature and has a high set point so it is good for sautéing, frying and even baking. Since it does not have an overwhelming coconut flavor, it is appropriate for cooking most foods, adding a delicate sweetness.

BUTTER

Butter made from the milk of grass-pastured cows has the best flavor and the least contaminants. Used to accent real foods like steamed vegetables, it will lend a richness second to none.

TALLOW

Beef fat rendered from grass-fed beef. Use to flavorfully sear meats over high heat.

LARD

Yes, lard. Pork fat. Don’t be afraid. You can keep the grease rendered when cooking bacon and use it to fry your eggs or vegetables.

OLIVE OIL

Think of olive oil first when making dressings and marinades. Extra-virgin varieties will have a deeper olive color and flavor.

NUT OILS

Almond, macadamia, avocado and walnut oils have delicate, creamy flavors that beautifully accent your foods.

SESAME OIL

Used to lend rich sesame flavor to marinades and dressings, this seed oil can also withstand high temperatures and be used to enhance the flavor of a stir fry.

Herbs & Spices

Fresh herbs are wonderful and very nutritious when they are available but dried or frozen herbs are also great! Choose any and all that you enjoy and use them liberally.

They are real foods too !

PARSLEY
SAGE
ROSEMARY
THYME
OREGANO
PAPRIKA
BASIL
FENNEL SEED
CUMIN
CINNAMON
CURRY POWDER
TURMERIC
TARRAGON
GINGER
CILANTRO

Nuts & Seeds

Fill Your Shelves With:

ALMONDS
WALNUTS
PECANS
MACADAMIA NUTS
PINE NUTS
SESAME SEEDS
SUNFLOWER SEEDS
FLAX SEEDS
PUMPKIN SEEDS
COCONUT FLAKES (and flour)

If you are buying in bulk you can store nuts and seeds for several months in the refrigerator or freezer to avoid rancidity.

Staples

ORGANIC BROTHS

Ideally, make your own broth from animal bones and store it in the freezer. Otherwise organic chicken, beef, mushroom and vegetable broths are one of a few “products” that deserve a place in your pantry.

COCONUT MILK

Unless you have access to fresh coconuts, canned coconut milk is another worthwhile product to store in your pantry as it is useful for savory marinades, stews, soups, curries, smoothies, puddings and more.

VINEGAR

Apple cider vinegar (raw is best: with the fermented “mother” still swimming inside).
Balsamic and wine vinegars for complex flavors in dressings and marinades.

SEA SALT

Unprocessed Himalayan salt gently enhances the flavor of food while contributing hundreds of essential natural minerals to your diet.

REFRIGERATED STAPLES:

FRESH LEMONS AND LIMES
UNPASTEURIZED SAUERKRAUT
LACTO-FERMENTED VEGETABLES
HIGH QUALITY EGGS
HORSERADISH
MISO

Odds & Ends