Stocking Your Pantry & Kitchen Tools

Cooking for Wellness recommendations for a “whole foods pantry”

Pantry Recommendations

  • Oils and other fat: olive, sunflower, grapeseed, peanut, toasted sesame, coconut, ghee
  • Vinegars: apple cider, rice, red or white wine, balsamic
  • Dry-bin produce: onions, shallots, potatoes (variety), garlic
  • Whole grains: brown rice, millet, quinoa, oats, barley, polenta, bulgur, farro
  • Legumes: lentils (variety), chickpeas, kidney, pinto, black, white beans
  • Nuts and seeds: Unroasted nuts and seeds: walnuts, almonds, cashews, sunflower, flax and sesame seeds; nut butters
  • Condiments: mustard, mayonnaise, ketchup, soy sauce
  • Sweeteners: honey, maple syrup, cane sugar, molasses, dates
  • Flours: whole wheat, pastry, rye, cornmeal
  • Gluten-free flours: brown rice, arrowroot, amaranth, millet, corn
  • Baking: baking soda, baking powder, pure vanilla extract, unsweetened cocoa powder, cornstarch, cream of tartar
  • Fresh and/or dried herbs: parsley, rosemary, thyme, oregano, basil, tarragon, dill, cilantro (underlined herbs are best fresh)
  • Spices: cumin, coriander & mustard seeds & powder, chili powder, dry mustard, turmeric, paprika, salt, pepper, cloves, ginger, cinnamon, nutmeg
  • Pasta: assorted whole-wheat pasta, whole-wheat couscous, brown rice pasta
  • Canned items: whole & diced tomatoes, tomato paste, tuna, chipotles in adobo

Refrigerator Items

  • Fresh produce: seasonal vegetables (especially bright colors), lemons or limes, fresh ginger & garlic bulbs
  • Dairy: butter, whole milk yogurt, full-fat sour cream, eggs, hard cheese (Parmesan or cheddar)
  • Plant-based protein: soy or rice milk, tofu, tempeh, miso
  • Animal protein: fish, free-range/organic poultry, seafood, grass-fed beef


Kitchen equipment basics

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