My GNOWFGLINS Pantry List

Note: This is not totally up to date, although I have updated it a bit. (1/30/2010)

My pantry is never as full as this list would suggest. Don’t use this list as the end all authority for your own natural foods pantry. Use it as a starting place for evaluating and/or improving your own pantry. Most everything in it is good for us, but it would start working against us if we over-indulged in one particular area. The items in our pantry reflect our belief in eating GNOWFGLINS, so far as we are able.

Remember, the GNOWFGLINS are:

“God’s Natural, Organic, Whole Foods, Grown Locally, In Season”

In order to make this list, I put the food items into broad categories. In each category, I listed the general things one should look for when making purchases in that category. For instance, when shopping for grains, one should preferably buy organic, non-GMO grains.

In addition, I’ve likely missed foods — especially in the packaged foods section. I tend not to purchase natural packaged foods. I do this to save money and also so we eat more fresh foods.

When doing your shopping, sometimes you won’t be able to find “organic” but you may see a product labeled “natural” — this could mean the same thing, but not necessarily. The only way to really know for sure is to call that company and inquire after their growing procedures. Their farming practices may be so natural that they’d qualify for organic labeling — on the other hand, they could be just claiming their product as natural because it comes from a plant (and they pay no heed to how naturally they are aiding the process of its growth).

BAKING SUPPLIES

Choose organic, without hydrogenated or partially-hydrogenated oils or trans-fats, non-GMO

• Yeast — active dry yeast, SAF yeast
• Nutritional yeast (for cheezy flavor and consistency, and healthy with Vitamin B-12)
• Raw, organic cocoa powder — either Dutch process (low acid) or regular unsweetened (higher acidity)
• Raw, organic carob powder
• Baking powder — non-GMO, aluminum-free, gluten-free (if necessary)
• Baking soda
• Arrowroot powder — for thickening
• Organic extracts — vanilla, almond, mint, hazelnut, etc. (pay attention to alcohol and/or sugar content, gluten-free if necessary)
• Pomona’s Universal Pectin — for homemade jams and jellies, requires no sweetening to jell and is flexible with natural sweeteners
• Organic, unsweetened shredded coconut — small or medium flake, depending on your desires

BEVERAGES

Choose organic and avoid caffeine

• Teeccino — a coffee substitute made from grains, nuts, herbs and spices
• Herb Teas — Packaged or loose leaf

CANNED GOODS

Choose organic, unsweetened, no preservatives (other than ascorbic acid), MSG-free

• Wild caught sardines, packed in water or extra virgin olive oil
• Wild caught red or pink salmon, packed in water or extra virgin olive oil
• Vegetables — organic pumpkin, organic sweet potato, organic roasted bell peppers, organic tomatoes (diced, sauce, paste), organic salsa, olives
• Broths — organic vegetable, chicken, and beef (no MSG)
• Tamari (wheat-free, gluten-free) or soy sauce (low sodium)
• Organic jams and jellies (fruit-sweetened or naturally sweetened)
• Organic applesauce, pearsauce, and other fruit sauces (unsweetened)
• Organic, raw or toasted nut butters — tahini, peanut, almond, cashew, etc. (ingredients list should include only the nuts themselves and salt)
• Organic coconut milk — both light and regular (some may contain guar gum, which should be avoided by those with peanut allergies)

EGGS & DAIRY

Choose raw, organic, rbST-free, rBGH-free, antiobiotic-free, hormone-free, from pasture-raised animals

• Organic, raw goat cheese
• Organic, raw goat’s milk
• Organic, free range eggs

DRIED FRUITS

Choose organic, unsweetened, unsulphured — eat sparingly and while drinking water

• apricots, bananas, dates, pineapple, raisins, prunes, papaya, pears, cranberries, currants, etc.

DRY BEANS

Choose organic, non-GMO

• pink, black-eyed peas, black turtle, lima bean, Great Northern, kidney, lentil, navy, chili, anasazi, chickpeas/garbanzo, split pea, pinto, soybean, mung, etc.

FRESH FRUITS & VEGETABLES

Choose organic, local and in season

• Vegetables — dark leafy greens, radishes, cucumbers, bell peppers, broccoli, cabbage, carrots, celery, ginger, peas, tomatoes, sprouts, etc.
• Fruits — apples, oranges, pears, bananas, pineapple, berries, etc.

FROZEN FRUITS & VEGETABLES

Choose organic

• Fruits — cherries, blueberries, raspberries, pineapple, peaches, etc.
• Vegetables — broccoli, green Beans, spinach, corn, peas, asparagus, etc.

MEATS

Choose organic, wild, grass-fed, free-range, antibiotic-free, hormone-free

• Wild salmon — sockeye, red, pink, etc. (wild caught)
• Chicken — whole or pieces (free-range, organic, no hormones or antibiotics)
• Beef — ground, steak, stew, roasts, etc. (100% grass-fed, organic, no hormones or antibiotics)
• Wild Game — buffalo, elk or venison (free range, 100% grass-fed, organic, no hormones or antibiotics)
• Eggs (from free-range chickens fed with organic feed)

OILS & VINEGARS

Choose organic, raw, expeller-pressed, and/or virgin

• Organic extra virgin olive oil
• Organic, extra-virgin coconut oil
• Organic, raw, flax seed oil
• Organic, raw sesame oil — use sparingly, for flavor
• Organic or natural, raw, red palm oil
• Raw, organic apple cider vinegar
• Raw, organic balsamic vinegar
• Raw, organic brown rice vinegar

SEEDS/NUTS

Choose organic and raw (store in freezer to keep from going rancid)

• Organic, raw nuts — almonds, hazelnuts, brazil nuts, cashews, Pecans, Walnuts, Peanut, pine nut, etc.
• Organic, raw seeds — sesame, sunflower, poppy, flax, pumpkin, etc.
• Organic, raw seeds (for sprouting) — red clover, fenugreek, chia, broccoli, radish

SPICES/SEASONINGS/HERBS

Choose organic, non-irradiated, MSG-free (blends), (store extra amounts in freezer)

• Parsley, dill, spearmint, coriander, fennel, basil, bay leaf, oregano, thyme, sage, summer savory, cloves, allspice, cardamom, turmeric, cinnamon, nutmeg, mustard, garlic powder or granules, onion powder, minced onion, curry, unbleached sea salt, pepper

SWEETENERS

Choose organic, raw

• Organic, unsulphured molasses
• Organic, raw honey
• Organic maple syrup (Grade B is least processed)
• Organic, raw date sugar
• Organic barley malt syrup (not gluten-free)
• Stevia, organic green leaf powder

WHOLE GRAINS/WHOLE FLOURS

Choose organic, non-GMO, non-bleached, non-enriched

• Gluten-containing flours — whole white wheat, whole red wheat, whole soft wheat (whole wheat pastry flour), kamut, rye, spelt, oat, barley
• Gluten-free flours — sorghum, montina, brown rice, sweet brown rice, millet, quinoa, tapioca, teff, amaranth, corn, buckwheat
• Gluten-containing whole grains — barley, spelt, kamut, rye, oat, barley, hard white wheat, hard red wheat, soft wheat
• Gluten-free whole grains — millet, sorghum, montina, quinoa, tapioca, teff, amaranth, buckwheat, corn, brown rice (jasmine, basmati, short grain, long grain, etc.)

PREPARED FOODS

Choose organic, non-GMO, non-bleached, non-enriched

• Pastas — since brown rice has little to no phytic acid, this is the only pasta I recommend

© Copyright 2008 – 2010 by Wardeh Harmon.