When building a pantry it is best to just let your recipes be your guide. The items below make frequent appearances in Lilly’s Table recipes. So, if you ever feel you are buying an item in a large quantity know that they will be making another appearance in a recipe soon.
MY PANTRY LIST
Flour
If you don’t go through flour quickly, store it in the freezer so it lasts a bit longer.
Whole Wheat
Brown Rice Flour I use this is an all-purpose flour, especially when gluten is not necessary.
Almond Flour or Meal I keep this on hand to mix in for a lower-glycemic flour mixture.
White Whole Wheat This is unbleached flour starting from a lighter grain wheat. It tends to be sweeter in flavor then the hard or red wheat that is typically used for Whole Wheat flour.
In the Fridge
Eggs Local or organic when possible.
Milk Dairy or Nut milks- make your own if possible, it’s easy.
Tamari Soy Sauce Wheat-free so I can serve it to any gluten-free friends and reduced-sodium, because adding salt is easier than taking it away.
Dijon or Whole Grain Mustard
Better than Bouillon/Homemade Demi-Glace
Other Dairy
Full fat dairy contains the highest ratio of good nutrients. Whenever possible we choose local, organic and grass-fed.
Yogurt/Greek Yogurt
Hunk of Parmesan
Loaf Cheddar or Jack
Nuts & Seeds
Typically we have nuts that are raw, whole and unsalted. That way I can easily chop or slice them as needed. Although, I occasionally take short-cuts and buy them sliced or roasted.
Walnuts
Pecans
Almonds
Sunflower
Pumpkin
Sesame
Baked Goods
I look for the first ingredient of these whole wheat or whole grain flour. I avoid breads with White or Enriched Flour, High-Fructose Corn Syrup or other crazy, unreadable ingredients.
Whole Grain Bread
Whole Grain or Organic Corn Tortillas
Grains
Brown Rice short and long
Wild Rice Blends
Quinoa
Oatmeal Typically steel cut for hot breakfasts and then rolled for making granola, cookies and quick oatmeal.
Barley or Farro these hearty grains contain gluten, but they make lovely dishes when gluten is not an issue.
Beans
I enjoy soaking and cooking my beans from scratch but you could keep a couple of cans on hand for a quick and easy meal.
Black
Pinto
Garbanzo/Chickpea
White/Canneloni/Navy
Red/Azuki
Lentils
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Good Fats
If you are going to splurge on anything organic, have it be on your fats, especially animal fats. My understanding is the pesticides used in production happily settle into the fat. Therefore, if you are looking to reduce your own personal intake of pesticides this is where to spend a few more dollars.
Extra-Virgin Olive Oil Cold Pressed, Unrefined, perfect for Salads
Olive Oil, Cold Pressed for cooking at heats below 350.
Butter & Ghee If possible, seek out pastured, grass fed cows.
Coconut Oil unrefined, if possible. This fat is controversial since it is a saturated fat, but it does contain immune boosting properties. A tablespoon per day especially during flu season is recommended by my favorite Naturopathic Doctor, so I have taken to incorporating it in my family’s food and to rub on my skin as well.
Occasional Fats
Vegetable Oil Occasionally, I need a higher heat, flavorless oil to cook with. I bounce around with these and use them occasionally. Some that you will see in my pantry include: safflower, sunflower, grapeseed, and avocado, but these days I mostly use ghee for higher-fat cooking, which is clean and full of nutrients.
Seed & Nut Oils For a boost of flavor especially in Asian cuisine, toasted sesame is lovely. Walnut, Almond or Pumpkin Seed Oils are fun occasionally in salads and as a finishing oil on soups or vegetables. Again, these come out as a treat.
Vinegars
I usually buy organic, because I find the quality and flavor to be superior.
Balsamic I often have two of these in my pantry. One thick, rich and spendy such as from Pasta Amore. A $20 bottle lasts us for several months as we call it liquid gold.The other balsamic I use is a lighter, not aged as long and I use it as a splash in soups or whisked into salad dressings.
Red or White Wine Vinegar
Brown Rice Wine Vinegar Best for Asian cuisine.
Apple Cider Vinegar
White Vinegar I keep a non-organic one on hand for cleaning… occasionally it is needed for cooking, too.
Sweeteners
Honey
Maple Syrup
Molasses
Quick Items
Whole Grain Pasta whole wheat or brown-rice pasta for gluten free
Whole Grain Couscous
Nut or Seed Butter Peanut, Almond, Sunflower
Popcorn
Nutritional Yeast This crazy extra ingredient gives a quick umami flavor to vegan dishes, not to mention a boost of B-vitamins
In a Can
Beans I prefer dried, but occasionally keep a couple cans on hand for quick meals
Tomatoes My favorite are Muir Glen Roasted, whole, diced or crushed. Usually I just use these in the winter and spring. During Tomato season I avoid the canned stuff.
Coconut Milk I prefer the whole fat kind, because I use the cream that floats on top as a sour cream substitute or if I need a little extra creamy something in a dish.
Vegetables
These change constantly with the seasons, but year round you can usually find these in my home:
Garlic
Onions
Dried Chili Peppers
Fresh Ginger
Lemon
What is in your real food pantry?
Cook seasonally. Eat consciously. Live well,
