I'm basically documenting my Pantry/Food Storage to show the basics for what you need when trying to eat without processed food. I have some processed things, but I try to make as much by hand (shown by *) and as simple as possible. And I'm still learning and substituting better options/recipes as I go. Hopefully I will have this list full of perfect recipes/** one long far-away, hoped-for day. Step by step.
Many of these things are in your local grocer. If not, try a local health food/nutrition store.
* homemade option
Oils, Vinegars & Condiments (including Salad Dressings)
Oils/Fats: butter (organic, grass-fed), extra-virgin olive oil, coconut oil, sesame oil, walnut/almond oil, etc.
Vinegars: apple cider*, balsamic, distilled (for cleaning) --(or fresh lemons, limes, oranges, etc.)
Typical Condiments: Mustard, Ketchup*, Mayo*
- British: Worcestershire sauce
- Asian: Sweet Chili sauce, Fish Sauce, Soy Sauce/Liquid Aminos, Black Bean Paste
- American: Ranch*, BBQ*, Cream of Chicken*(not on hand)
- Italian: Pesto* or Tomato Sauce* (pizza, pasta, etc.), White Bean Garlic Dip*(not on hand)
- Latin: Salsa*, Taco/Enchilada Sauce*, Bean Dip*, Guacamole*
- Mediterranean: Zatziki Sauce*, Hummus*
Salad Dressings/Marinades* (use combinations of above ingredients; including basic few listed)
- Poppy Seed
Dried Herbs and Spices: (generally best fresh, but rarely completely acheivable) cumin, cayenne pepper, chili powder, crushed red pepper, rosemary, thyme, parsley, oregano, basil, cinnamon, ginger, sage, garlic, onion, black pepper, Real Sea Salt (Redmond: unrefined, non-idodized)
Dried Herb Blends*: Asian, Italian, Ranch, Curry, Indian, Mexican, Greek
Extracts*: vanilla (optional: orange, almond, lemon, etc.)
* cultured foods: good for healthy food and probiotics, but need to go in fridge once opened
Vegetables: Tomatoes (paste, sauce, sliced, stewed), green chili's, artichoke hearts, pickles, olives, etc.
Beans: refried*, black, kidney, chickpeas (garbanzo beans)
Meat: Tuna, Chicken, Salmon
Bullion: chicken, beef, etc. homemade stock*
Grains & Legumes
Whole Grains (soaked/sprouted, opt.): Oats (Steel-cut, Rolled), Wheat/Spelt/Kamut/etc., Barley...
Gluten Free: Quinoa, Millet, Wild Rice, Brown Rice, Polenta, etc.
Whole Grain Products: Pasta*, Tortillas*, Bread*, etc.
Legumes (sprouted, opt): Lentils, Black Beans, White Beans, Chick Peas (Garbanzo Beans), etc.
Leaven: Baking soda (if you need baking powder also, get aluminum-free), and Yeast* (sourdough start is best if possible)
Thickener: arrowroot (in place of cornstarch--most is genetically modified or non-organic)
Flour: organic cornmeal, whole grain flours (grind own and put in freezer)
Sweeteners: 100% Grade A or B maple syrup, and raw honey (unpasterurized); Sucanat/Rapudura if needed (most minimally processed sugar)
Chocolate: Cacao Nibs/Dark Chocolate (60%+), or Carob (powder/chips)
Seed: Flax (frozen whole: to grind when needed), Chia, Poppy, Sesame, Sunflower
Nuts (soaked, opt): Walnuts, Pecans, Almonds, Cashews, Nut Butters (peanuts, almonds, etc.)
Dried Fruits: Apricots, Dates, Cranberries, Raisins, Plums, Apple slices, Banana slices
Crackers: graham crackers*, wheat thins/ or pretzels*(homemade don't last long), Other Crackers
Fresh Raw Milk--unpasteurized (plain yogurt, nut milk or water can frequently be substituted)
Cheese: Aged White Cheddar, Feta, Parmesan, yogurt cheese*
Eggs (fresh eggs from our backyard chickens don't need refrigeration unless previously done so)
Yogurt*--plain or vanilla (in place of sour cream, mayo or buttermilk--milk plus lemon as substitute)
Dressings/Condiments: see above*
Sauces: pesto*, stock*, etc. (see above condiments section)
Frozen Fruit: tropical mix (for smoothies) or berries (smoothies, pancakes, syrups, etc.)
Frozen vegetables: organic edamame (soybeans), broccoli, corn, green beans, peas, spinach, etc.
Meats: Fish, Chicken, Turkey Burger (flavored*: Asian, Mexican, Italian, Sausage), Veggie Patties, Bacon, etc.
Treats: frozen yogurt/sorbet*, Powerballs*, Granola Bars*
Ice Cubes (also the best way to freeze pureed fruits and veggies, broth, sauces, etc.)