Try a few tips (learned from much trial and error) that we are passing along to make the transition a little bit easier. Following is a basic food list for the pantry, refrigerator and freezer. If you have what you need on hand when it is time to cook, you will save yourself multiple trips to the store. You will head to the grocery store every 2-3 days as fresh produce and meats do not last long as preserved foods. Having a pantry, fridge and freezer with stocked with staple items like herbs, spices and condiments is essential!
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Photo credits: cupcakestocrossfit.com |
THE PANTRY
Oils:
Organic is best. Glass (not plastic) bottles.
(e.g. Local markets - Home Goods/Marshall's/TJMaxx - Whole Foods - Trader Joe's)
* Walnut & Avocado oils - mild in flavor
* Olive oil
* Coconut oil - mild to strong in flavor
Vinegars:
Unfiltered Apple Cider Vinegar
Coconut Vinegar
Red Wine Vinegar (optional)
Balsamic Vinegar (dark color with a strong, earthy flavor)
White Balsamic Vinegar (light, slightly sweet flavor)
Canned / Dried Goods:
Read labels. Look for Organic without added ingredients
* Whole tomatoes (more flavorful than the diced)
* Tomato sauce
* Raw Honey
* Dried Cherries, Dates, Cranberries (without added sugar)
* Canned Coconut Cream (full fat, not light)
* Mustard - Stone ground and/or flavored mustard adds zing and zip to meats & fish
* Nuts - Nut Butters
Read labels. No additives.
Almonds
Walnuts
Pecans
Cashews
Macadamias
No peanuts (they are legumes and very inflammatory).
* Organic Coffee beans
(Health Tip: Grind & brew in a glass or stainless steel French Press or hand pour over a drip cup rather than using machines that press hot water through plastic.)
* Tea - Organic: Green, black, white and herbal
Herbs in bulk is not necessarily better, unless you are cooking for an army. Select smaller amounts of dried herbs. They lose flavor and color in approx. 6 months and will need to be replaced. Choose organic. (Archer Farms Organic @Target or local herb markets)
Basic Herbs:
Thyme leaves
Basil leaves
Oregano leaves
Whole Rosemary
Italian Herb blend or
Herbs de Provence
Spices:
Garlic Powder
Crushed Garlic (Trader Joe's - glass jars - refrigerate)
Roasted Red Bell Pepper (optional)
Crushed Garlic (Trader Joe's - glass jars - refrigerate)
Roasted Red Bell Pepper (optional)
Sea Salt (in a grinder)
Pepper (in a grinder)
Ground white pepper
Paprika - Smoked & Sweet
Turmeric
Curry - Red & Indian
Ground Cinnamon
Curry - Red & Indian
Ground Cinnamon
Cayenne Pepper
Chili Powder
Coriander (whole)
Cumin (whole)
Taco Seasoning (make your own)
Taco Seasoning (make your own)
Mortar and Pestle
THE REFRIGERATOR - FREEZER
The fridge will be packed mainly with fresh vegetables and leftovers packed in glass containers; individual meals ready to grab-n-go the next day.
The freezer is the place to store bulk meats, fish, vegetables and berries.
A note about produce: You will shop every few days as fresh produce will be consumed quickly and has a short shelf life. It does not take long to shop because you will stick mainly to the perimeter of the store. Do not worry. It gets easier with practice!
Choose Organic produce, when possible. Select the freshest, seasonal produce. Be adventurous & expand your palate. Try one new vegetable a week!
* Basic Vegetables: Choose leafy greens and one for two others. Purchase enough to last 2-3 days. ** Vegetables with double stars are a constant staple in the fridge.
* Asparagus - green or white
* Broccoli
* Broccoli Slaw
* Cauliflower
* Cabbage
* Carrots
* Celery
** Garlic
** Sweet Peppers (any color)
** Onions (any color)
* Turnips
* Rutabaga
* Brussel sprouts
* Beets
** Mixed greens
** Spinach
* Kale
* Kale Salad Mix (Costco)
* Sweet potatoes
* Squash - Acorn, Butternut, Patty Pan
Miscellaneous:
* Free range Eggs
* Unsweetened Coconut or Almond Milk (optional) for use in coffee, curry, soups and protein shakes.
* Bottles of Oil & Vinegar for quick & delicious dressing drizzled over salads and slaw. (Our favorite: walnut oil & white balsamic vinegar.)
* Fresh salsa (refrigerated produce section)
* Organic ketchup (or make your own)
* Coconut aminos (soy sauce substitute @Whole Foods)
* Hot pepper sauce
Fruits:
Pick organic, seasonal fruits. They are great for the occasional dessert. 3 ounces of berries is a healthy option! Eat fruit whole (with peel, if edible) rather than juicing or making smoothies.
If you are trying to lose weight, reduce fruit to one serving every few days. Exercise caution with smoothies. People tend to consume a lot more fruit (and natural sugar) than needed when it is served in liquid form.
Meats & Fish:
Purchase fresh and cook the same day or wrap in freezer paper and keep frozen up to 3 months. Frozen meats can be thawed in cold water during the day and cooked for dinner. Thawed fish must be cooked the same day. Note: Fishy smelling raw fish is already decomposing. Do not cook or eat it!
* Natural turkey & chicken (free range, no hormones, preservatives, etc.) Whole - Breasts - Thighs - Uncured sausages
* Fresh Wild caught fish
* Grass-fed Beef: Steak - Ground Beef - Roasts - Uncured sausages
* Natural Pork: Chops - Tenderloin - Roasts - Uncured bacon & sausages
* Wild meats: Bison - Elk - Deer - Pheasant - Quail - Duck, etc.
* Natural deli meat (no preservatives or additives)