A Not-So-Petite Shopping List
Before I begin I want to share a little note on the above photograph.
I have planned to organise my pantry since, well, always and I thought that giving myself the incentive of sharing it with you all would prompt me to actually sort out the disarray going on in there. But, for one thing I have a busy 2 year old who gets into, and jumbles, the bottom cabinet DURING the organising process, and well, I'm responsible for the jumble up the top. Hey, she learnt from the best!
Secondly I thought that a tidy photo seemed rather inauthentic. So behold the chaos that is My Petite Pantry (along with a scattering of craft supplies stashed on top and toys all over the floor).
All you wondrous organised folk, I envy you and your tidy, shiny lives.
And if you're a scatterbrain like me, I just want to say; "hello kindred spirit, you're not alone in your mess!"
Meanwhile I will continue to vainly hope that magic exists and my pantry will miraculously organise itself!
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Now, to stop muttering on about organisation and what-not, I will indeed get onto topic...
If you are looking to transform your kitchen from conventional to Paleo then this shopping list is for you!
Do be prepared for your grocery bill to be a little higher in the short term while you get yourself stocked. Almond flour and raw honey are more expensive than wheat flour and cane sugar…there’s no avoiding it. On the flip-side you won’t be purchasing expensive muesli bars, confectionery, pre-made meals, breakfast cereals or take-away, the costs do indeed even themselves out.
In my experience we pay for our health one way or another. I would rather stay healthy by spending a little more on good quality foods than paying for ongoing medication (and all manner of nasties that go hand-in-hand with that).
For what it’s worth it doesn’t have to cost an absolute bomb, especially if you shop savvy!
If you are 100% committed to a full dietary change I would recommend purging or giving away any items that no longer hit the mark. I did this and it was rather therapeutic!
Alternatively you may wish to work your way through your pantry, and as you finish an item replace it with a new-improved, healthier version!
STAPLES IN MY PANTRY
-Almond flour
This is made from blanched almonds, with their skins removed. It is pale, even in colour and functions rather differently to almond meal** in cooking. Almond flour is very versatile with a flavour that compliments both sweet and savoury foods.
**NOTE: Almond meal is made from whole ground almonds. It tends to be rather coarse and has a mottled appearance.
Just to add a little confusion, a lot of stores sell almond flour labelled as almond meal. It helps to be able to identify the differences visually!
-Coconut flour
Coconut flour is a very absorbent flour. Be warned, a little goes a long way. I don’t tend to use it as the ‘main’ flour in many of my recipes due to its tendency to have a slightly gritty texture. I do, however, love to use it to help ‘bulk out’ recipes that would ordinarily require a lot more nut flour (very handy for the hip-pocket…plus, too many nuts aren’t good for anyone!). The flavour of coconut flour lends itself towards sweet treats but you can happily combine it with other flours for making savoury breads and muffins too.
-Tapioca flour
Tapioca flour is fantastic for binding and giving foods that stretch and chew that is extraordinarily difficult to achieve without gluten. Be wary though, baking with this flour alone will create a very gummy concoction that will never seem to actually cook…I speak from many failed attempts!
It is a fine balance to get the right proportions of flours but I can assure you that my recipes are tried and tested, there are no gummy, sticky flops awaiting you, I promise!
-Desiccated coconut
Finely ground and dried meat of coconut flesh. Very handy for use in cakes, biscuits, breakfasts and for garnishing sweet treats to make them look even prettier!
-Chia seeds
These handy little seeds are fantastic binders. I use them to replace eggs in baking, for chia jam, breakfasts puddings, in breads and crackers...the options are endless!
-Bicarb Soda
A handy-dandy raising agent (also useful for all manner of cleaning!)
-Raw honey or maple syrup (ok…or rice malt syrup if you’re a fan of fructose free)
Liquid sweeteners are generally interchangeable in my recipes. I like to keep both raw honey and maple syrup on hand.
-Coconut Sugar
Substitutes 1:1 with white sugar in baking. Coconut sugar is handy for recipes that need to remain drier than they would if using liquid sweetener. It also makes a delightful cinnamon sugar!
-Cacao powder (or cocoa powder)
Cacao powder is unrefined and is known to be much more healthful than cocoa powder. That said, the two are easily interchangeable in my recipes.
Some experts hypothesise that the benefits of raw cacao powder are potentially lost during the cooking process, but there are no conclusive studies as yet.
I choose to start out with the less processed version and hope that it stands more of a chance!
-Nut or coconut butter
Yummy on pikelets, celery stalks, banana, dates or straight off the spoon! I always have a jar on the go. These ‘butters’ also have the ability to add depth of flavour and a little something extra to baked goods.
-A good supply of nuts and seeds
I like to buy my nuts and seeds in small batches and get a different combination each time I shop.
-Some form of dried fruit
You don’t need copious amounts or a huge variety unless you are likely to make bliss balls weekly.
Think figs, dates, sultanas or cranberries…and I know this may cause you to lose respect for me but, I have a newly discovered love of chewy dried banana…forgive me!
-Pure vanilla essence
Many contain sugar, gluten or corn. Getting one without nasties can be quite the shopping expedition! I plan to try making my own and will let you in on the secret if I succeed!
-A good selection of herbs and spices
Most importantly turmeric, paprika, thyme, cumin, cinnamon, ginger and cracked black pepper. The more the merrier!
-Good quality salt
Pink Himalayan salt is my preference.
-Good quality extra dark chocolate (70-100% cacao)
I feel a leeeetle lost if I don’t have dark chocolate on hand…but that’s because I adore chocolate. You don’t have to keep it in your pantry. I just like to know it’s there so that I always have the option of making a brownie!
-Coconut Vinegar
I’ve rambled on about coconut vinegar before in my Foods for Healing post, it’s great stuff!
Just a reminder that it’s important to get organic coconut vinegar that is made from naturally fermented coconut/sap and bottled with the ‘mother’. Coconut vinegar made from fermented coconut water won’t contain as many healthful properties.
-Coconut oil
Unrefined, cold pressed extra virgin in the way to go!
-Olive oil
Again, you want it to be of the cold pressed, extra virgin variety.
-Sweet potatoes (or butternut pumpkin)
Without grains or white potatoes these babies make my life a lot easier and um, sweet-er.
-Fresh garlic
It’s undeniable that fresh garlic flavours broths beautifully and adds depth to almost any dinner. If I didn’t have a bit of a FODMAP problem I would run through garlic faster than chocolate…and that’s saying something!
STAPLES IN MY FRIDGE
-Cans of coconut milk
If you live in a hotter part of the world you may find it better to keep your cans of coconut milk in the fridge. When stored this way the thick, creamy coconut extract separates and sits at the top of the can. This makes it much easier when making whipped coconut cream or my instant yoghurt.
If possible, try to source coconut milk that contains only coconut extract and water.
-Eggs
I always choose free range and organic wherever possible
-Good Quality Mayonnaise
Lots of rubbish can hide in mayonnaise. Be sure to take a look at the ingredients before you buy!
-Perfect BBQ Sauce
I am lost without this sauce!
-Italian prosciutto
I found it so helpful to learn that Italian prosciutto must only contain pork and salt by law! Australian made Italian ‘style’ prosciutto unfortunately doesn’t follow suit and is full of 'extras'. But with genuine Italian prosciutto there are no nasties in sight!
-Leafy greens
-Berries
-Spring onions
-Fresh dates
-A good selection of seasonal vegetables
STAPLES IN MY FREEZER
-Lamb bones (and/or chicken carcasses)
For bone broths
-Cleaned and prepared lamb livers
Chopped into approximately 100g portions ready for sausages, burgers, meatloaf or pasta sauce.
-Lamb mince
-Chicken legs
-Blueberries
Great to have around for baking, chia jam, or for when fresh berries are too expensive.
STAPLES IN MY FRUIT BOWL
-Avocadoes
Not just useful for guacamole and salads! This amazing creation masquerades as cream in chocolate desserts seamlessly!
-Lemons
-A good selection of seasonal fruit
That's all folks!! Well not exactly...there's always a lot more in my kitchen than I have mentioned here. But these are my absolute staples, the things that go on my shopping list before they they run out.
