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.

Would you like to develop a workable, efficient and even fun-to-use pantry? You don’t have to get fancy with store-bought solutions to get your pantry storage in shape. To make your time in the kitchen delightful and efficient, keep these things in mind…

Read more of Creating a Workable Pantry… 

We purchase most food stuffs in quantities that will last for 1 or 2 or more months. I don’t have a pantry — though I wish I did! I wouldn’t enjoy my time in the kitchen if it weren’t at least somewhat efficient, so it is important to me to find workable storage solutions that fit our bulk food purchases, cooking habits and space. I’ve had to be creative — to spread out the pantry to incorporate several cupboards, even storing a few things in the laundry room and in my bedroom. I’ve taken some pictures of what we’ve found to work. Please realize that this is a work in progress… our needs change and so must the pantry.

I don’t have many store-bought trinkets or storage aids, with the exception of 2 lazy susans. I use what I have. I collect large containers and jars which come in handy. I admit to having an “extra” supply of jars stored in the barn… anyone need any jars?

Spice & Baking Cupboards. These two cupboards are side by side. I purchase these items in 1 or 5 pound bulk increments. I keep a jar-full of each item handy in these cupboards. The little jars (bottom right) fill up 2 lazy susans for easy access. The bigger jars are stacked up 2 high in some cases. I don’t stuff the cupboards; that way, I have plenty of room to reach in and gain access to something in the back. (Update: There are no longer supplements in this cupboard!)

Grain & Bean Bucket Storage — Kitchen View. I purchased used food-grade buckets from a local source. Some of my buckets I got at a grocery store in the bakery department (those were free). They are filled with: rolled oats, spelt, kamut, wheat (soft and hard), millet, lentils, garbanzo beans, and pinto beans. I store them under the breakfast bar counter in our kitchen. We don’t use this counter for eating, so it makes a great place for the buckets.The picture that follows shows the bucket storage under the counter as it opens up to the kitchen.

Grain & Bean Bucket Storage — Dining Room View. To hide the buckets from view in the dining room, I made a curtain from a remnant of green fabric I found at the thrift store. It is held up in the recess under the counter by a curtain tension rod. The first picture shows the curtain as it normally is. The second picture shows what it looks like if the curtain is pulled back (which it rarely is).

The dining room view of bucket storage, with the curtain down

The dining room view of bucket storage, with the curtain pulled back

Official Pantry Cupboard. I have one tall cupboard unit containing 4 cupboards to the right of the sink, probably intended for pantry storage. The cupboards are each deep and tall. I probably could use the space much better if I would buy some internal shelving structures, to help me fill up the space higher. But since spending our money on this isn’t a priority, I make do and use the space as best as I can with what I have. The 1st cupboard (not shown) stores infrequently used items like soap-making and wool-dyeing supplies. The next cupboard stores canned goods. The 3rd cupboard stores more bulk food items that I don’t purchase in the same quantities as the items which fill the buckets. Finally, the 4th cupboard stores jugs and buckets of oils and vinegars.

Canned Goods Cupboard

Bulk Food Items Cupboard

Oils and Vinegars

Update (4/13/10) to the pantry cupboards: The top cupboard (not pictured) is still holding soap and dyeing supplies. The 2nd cupboard still holds canned goods, along with smaller containers of vinegars. The 3rd cupboard is now full of gallon and half gallon glass jars of items like sea salt, raisins, nutritional yeast, cocoa powder, loose tea, and 2-1/2 gallon jugs of olive oil, honey, and 2 gallon pails of coconut oil. The bottom pantry cupboard stores all my empty gallon, 1/2 gallon, quart, and pint size glass jars.

A Couple of Other Places for Storage. I have one more kitchen cupboard where I store backups of spices and herbs. The laundry room holds some carry over large buckets/pails that don’t fit in the kitchen. In my bedroom (which is usually cool year round), I have a five shelf wire rack, where I store extras of the grains, beans, and supplies that will eventually refill containers in the kitchen.

Freezer. In the freezer, I store butter, cheese, grass-fed beef, wild salmon, nuts, seeds, dried fruits, and other odds and ends.