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 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.
Beef fat rendered from grass-fed beef. Use to flavorfully sear meats over high heat.
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.
Think of olive oil first when making dressings and marinades. Extra-virgin varieties will have a deeper olive color and flavor.
Almond, macadamia, avocado and walnut oils have delicate, creamy flavors that beautifully accent your foods.
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 !
- FENNEL SEED
- CURRY POWDER
Nuts & Seeds
Fill Your Shelves With:
- 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.
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.
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.
Apple cider vinegar (raw is best: with the fermented “mother” still swimming inside).
Balsamic and wine vinegars for complex flavors in dressings and marinades.
Unprocessed Himalayan salt gently enhances the flavor of food while contributing hundreds of essential natural minerals to your diet.
- FRESH LEMONS AND LIMES
- UNPASTEURIZED SAUERKRAUT
- LACTO-FERMENTED VEGETABLES
- HIGH QUALITY EGGS
Odds & Ends
Fill Your Shelves With:
- MUSTARD – grainy brown mustard & dijon mustard (without sugar is best)
- OLIVES – all varieties, shapes and sizes
- DEHYDRATED SEAWEED – wakame, arame, kombu, nori, hijiki, kelp, etc.
- DARK CHOCOLATE AND COCOA
- DRIED FRUITS
- TOMATO PASTE
- TINNED FISH – ANCHOVIES, SARDINES, KIPPERS, SALMON, TUNA, MACKEREL etc.