Food Friday: Staple Pantry Goods

As promised, here are my lists of staples for the pantry. You will notice that not everything here is a superfood. That is because there are special occasions like birthdays which require treats. Not only are these events important for family and social life, but it is important to learn how to use restraint and have a small single portion of an indulgent treat made after a healthy meal. Bon appetite ! 


  • Cornmeal for Polenta
  • Quinoa
  • Oats for baking and hot cereal


  • short or long grain brown ( preferably basmati)
  • wild rice
  • black forbidden rice
  • sushi rice


  • whole grain and gluten free pasta, i.e. spaghetti or penne
  • Oils and fats
  • Canola, for higher heat cooking
  • olive, extra virgin, for medium heat cooking
  • olive, extra virgin, cold pressed, for dipping.
  • sesame oil for flavor
  • flavored oils
  • coconut oil

Some basic spices and herbs

  • kosher salt
  • pepper, preferably whole peppercorns
  • lemon pepper
  • rosemary
  • thyme
  • basil
  • sage
  • chili
  • cumin
  • paprika
  • garlic, fresh and powdered
  • ginger, fresh and powdered
  • cinnamon
  • cloves

 Canned and jarred goods

  • tomato sauce
  • diced or stewed tomatoes
  • tomato paste
  • canned olives
  • canned pineapple for pizza or stir fry
  • various beans, like black, pinto, garbanzo
  • pickles
  • sauces like soy
  • chilis, diced
  • canned salmon
  • coconut milk
  • all the jams, jellies, chutneys, and pickles that you have canned : ) 
  • vinegars like apple cider vinegar, balsamic, rice

Dried things

  • raisins
  • dried cranberries
  • sun dried tomatoes in oil

Baking Ingredients

  • whole wheat flour, I prefer fine grind for the most protein and the heaviest bread
  • whole wheat pastry for pie crust
  • unbleached flour if you must have it
  • gluten free flour for those who require it
  • baking powder
  • baking soda
  • cream of tartar
  • cornstartch or tapioca powder for thickening pies
  • sugar, white, brown cubed and powdered
  • chocolate chips
  • bakers chocolate 2 forms, blocks and powder
  • expresso powder
  • sweetened coconut
  • molasses, agave, honey
  • Nuts (see the freezer section in future posts) 


  • a complete selection of chai and coffees, including decaffeinated versions of each
  • teas: black, green, and herbal
  • Soda water, or Perrier or Pellegrino to splurge

Stay tuned for the fridge and freezer sections next week on Food Friday !