Posted on | May 2, 2012 | 5 Comments
I recently had a request to see my shopping list & some menu plans. I’ve got this week’s menu plan on the fridge & hope to get it typed up in the next day or 2. I decided instead of showing you my shopping list, I’d give you a basic pantry list. If I run out of this stuff, it goes on the list to get next trip. These are some of the things we (almost) can’t live without & try to keep on hand.
The basic pantry staples list
With the following list on hand (or as a steady shopping list), you can whip up delicious & delightful meals, snacks & beverages. Keeping these items on hand will also dramatically reduce your grocery budget. Stock up when there’s a sale, markdown or when you can buy in bulk!! Over time you’ll learn the cycles of sales (think white sales in January, when sheets & towels go on sale!).
In the Pantry
- Baking soda & baking powder (make sure both are aluminum-free. Bob’s Red Mill are good choices)
- Beans, preferably dried. They are a cinch to make if you make if you make a large batch at a time & freeze them. They do take some time, but hands on time is minimal.
- Cocoa powder
- Coconut milk, canned- full fat, none of that “light” stuff
- Coconut oil- unrefined for raw recipes & eating straight off the spoon or spread on toast. Expeller pressed for cooking & baking.
- Flour(s) of choice (avoid bleached all-purpose)
- Honey, raw & unfiltered- check with your farmers market
- Peanut butter- be sure to buy peanut butter with up to ONLY 3 ingredients- peanuts, oil, salt (The less, the better)
- Popcorn kernels– I’m a stickler for organic corn products only, as corn is one of the top genetically modified foods in the country & some parts of the world.
- Pumpkin, canned- not pie mix
- Rice- we like white, basmati & jasmine. Feel free to get brown, white, whatever your family will eat. White rice is often frowned upon in whole foods groups, but it’s better than some other options. Not to mention, some countries subsist on white rice & can claim MUCH better health than the US.
- Sourdough starter- by using sourdough, you can often avoid the use (and expense) of other leavening agents, like baking powder, baking soda & yeast.
- Sugar, raw, organic or otherwise less processed than it’s white counterpart
- Sugar, white granulated- use only for lacto-fermenting
- Tomatoes, canned- be sure to rotate this often, as cans contain BPA. The acid in the tomatoes will eat the can lining away quickly. Glass jarred tomatoes are preferable, but can get spendy.
- Tuna, canned
- Vinegar, apple cider- raw, unfiltered, preferably with the “mother”
- Whole wheat flour
In the spice rack
- Salt- Real salt or pink or grey sea salt is best
- Pepper- freshly ground
- Your family’s favourite spices (Some universal options are: cinnamon, garlic powder, onion powder, basil)
Invest in grinders for your salt & pepper. Your taste buds will thank you for it.
In the refrigerator
- Butter- raw, grass-fed and/or organic preferably. Do NOT use margarine or other “spreads.”
- Coconut amino acids- Bragg’s makes soy amino acids. Use Bragg’s sparingly, as it is soy.
- Dijon mustard
- Eggs- Pastured if possible, otherwise a good quality organic or free range egg. Cage-free does not actually mean free-range.
- Milk- raw, grass-fed and/or organic preferably. If you are dairy intolerant, choose a substitute such as coconut, almond, hemp, rice milk, etc. Avoid soy!
- Stock/broth, beef and chicken (Make your own. It’s so much cheaper & healthier!!)
- Yoghurt, PLAIN- Use a good quality yoghurt that does not contain HFCS. By getting the plain stuff, you can add your own fruits & sweeteners tailoring it to the likes of your family. Better option still? Make your own!
In the freezer
- Various meats (pastured & organic, preferably, then organic, then hormone & antibiotic free)- chicken (whole chickens are inexpensive & you can do so much with them. Roast them whole for eating tonight, tomorrow make chicken salad, soup or casserole with the leftover shreds/diced & then start making your bone broth for use in other dishes), beef (even cheap cuts will make tender & delicious meals in the slow cooker!), liver (for sneaking into foods), pork, fish & seafood, ground meats (makes great homemade sausage!!!), bacon (nitrite, nitrate free)
- Veggies- peas, corn (I’m a stickler for organic corn products only, as corn is one of the top genetically modified foods in the country & some parts of the world), carrots, broccoli, cauliflower, green beans.
In the produce section of your home
- Celery (celery can be diced & frozen in water or stock to add to soups later. Just plop the whole block in the pan. Quick, simple, delicious!)
- Lemons and/or limes- these freeze beautifully, whole or juiced. If you juice them, put the juice in ice cube trays. Each cube measures approximately 2 tablespoons. If you freeze them whole, allow to thaw, or thaw in a bowl of lukewarm water. After freezing whole, they tend to juice SOOOOO much better! If you can get a good deal on these, STOCK UP!!!
- Onions (these can be diced & frozen for use in cooked meals later)
“Michaela– homeschooling Mom to 3 boys, wife to one wonderful Hubba, kitty-momma, likes gardening/sewing/baking/cooking/a multitude of other things.
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