Healthy Pantry Shopping List

This shopping list can be as long or short as you like and be tailored to your family and the taste preferences. I like variety of flavors and try to keep the basics available to do new things.

Please know that I always try to shop local, seasonal and organic, in the real world depending on where you live and your budget this may not be possible, do your best.

Vegetables Organic Isle:

  • Onions, garlic, carrots, red pepper, fennel, celery, potatoes, sweet potatoes, greens, lettuce
  • I always buy one or two meals of vegetables in season, such as broccoli, zucchini, green beans, brussel sprouts, asparagus, and artichokes Several different types of greens (Swiss Chard and Kale); root vegetable such as turnips, parsnips, or rutabaga, and beets.

Fruits organic isle:

  • Lemon, lime, orange, apples, bananas and whatever is in season.

 Dry goods for the shelf:

* I put all grains and flours in the freezer for at least 24 hours to kill any unwanted bug inclusions. Flours and nuts keep longer when stored in the refrigerator.

  • Olive oil, grape seed oil, balsamic vinegar, cider vinegar and white or rice vinegar.
  • Canned tomatoes and tomato paste, canned salmon, canned beans (black, garbanzo, and white cannellini), vegetable and chicken stock if you are not making your own and coconut milk.
  • Legumes: split peas, lentils and Quinoa, black beans and a white bean.
  • Rice: Brown Basmati, white basmati or Jasmine and Arborio (risotto rice), gluten free past and or rice pasta, good whole wheat pasta.
  • Flours: Rye, rice, kamut, buckwheat, cornmeal medium ground for cornbread and course ground for polenta; Bob’s Red Mill now makes a gluten free flour blend that is ready to go.
  • Baking and cooking adjuncts : Non alum baking powder, baking soda, Kosher salt, sea salt, brown sugar, Agave syrup, maple syrup.

Seasonings:

  • I always have a good curry powder (for Indian cooking), Thai curry paste (green,red) soy sauce (gluten free), Mexican seasonings such as pasilla pepper (this one is smoky), new Mexican pepper( this one is hot), Cumin, Italian basics such as oregano, sweet basil, marjoram, as well as tarragon, cinnamon, paprika and black pepper and mustard both dry and bottled. I blend my own flavors to avoid MSG and gluten.

The sky is the limit here; let your taste buds be the guide. I have slowly built a collection in my kitchen.

*Remember herbs lose potency and flavor after a year so do not buy in bulk quantity unless it is something you use a lot of.

 Snacks:

  • Corn chips, gluten free crackers, corn tortillas, cheese, raw nuts, raisins, and dried fruit; there are lots of gluten free options available on the market. This list will have to be tailored differently with corn, soy or dairy allergies

Proteins: Organic:

  • Nut butters, Feta either goat milk (which is the traditional Greek preparation); French feta which is a blend of goat and sheep milk (my personal favorite) and our American version which is made from Cows milk.
  • Chicken: I buy the whole chicken because it is less expensive by the pound and I use the whole thing because I make my own stock which I freeze in 2 cup portions for use in pasta and risotto recipes. I will attach a link for parting your own chicken if you would prefer. If you buy your chicken already in parts and want to make your own stock, just save the bones in a bag in the freezer until you have the equivalent of a whole chicken and then put them in a pot for stock.
  • Turkey: I buy 99% fat free ground turkey for meat loaf, for a pasta dish my family likes and for hamburger style dinners. You will need to add a little olive oil for cooking purposes as there is no fat in this product.
  • Beef: We eat very little, purchase what you enjoy organic.
  • Fish: Salmon, Tilapia, Sole (Petrole and Dover), Halibut, Snapper and Cod. These are mostly wild and relatively clean, healthy fish. I also buy and keep frozen shrimp meat for a pasta, risotto, or salad.

Happy shopping

In Health

DR. L

 

 

 

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