List of Essential Whole Foods: As mothers, we establish the atmosphere in our home for our family, which involves educating our children about the importance of consuming natural foods. We strive to instill healthy eating habits in our children from an early age to prevent illnesses such as heart disease, obesity, high cholesterol, and blood sugar issues. Maintaining a list of essential whole foods has proven to be greatly beneficial to me in achieving this goal.
Two key priorities for my family are steering clear of processed foods containing additives and excessive sugar, and incorporating more whole foods into our diet. I achieve this by ensuring that my kitchen is well-equipped and by planning meals. By doing so, I can eliminate unhealthy options from our home, making it simpler to opt for nutritious choices. Additionally, this approach helps save money on grocery expenses (which is particularly important at present!).
But what exactly constitutes a real food kitchen? With a multitude of choices available at grocery stores, it can be overwhelming to compile a shopping list. Below are the food items I regularly focus on for my family, enabling us to seamlessly adhere to a whole-food diet.
List of Essential Whole Foods for Your Pantry
Stocking up on pantry items is a smart choice as they have a longer shelf life. Buying in bulk or taking advantage of sales can help save money. Despite primarily using fresh and frozen ingredients, having pantry items available for cooking and baking is crucial due to limited space.
Here is a list of the non-perishable foods on my grocery list. I often use these items in my clean-eating recipes.
Coconut Products
We utilize various coconut products, such as coconut oil, milk, cream, shredded coconut, and coconut flour. I enjoy preparing chocolate coconut clusters as a treat and coconut granola for breakfast. Coconut oil is frequently used for roasting vegetables and baking, and my children even consume it straight from the spoon!
I purchase the majority of my coconut items from Tropical Traditions. You can also discover these products affordably on the Internet or in retail outlets. Simply search for unrefined, organic, cold-pressed varieties.
Olive Oil
Olive oil is an excellent source of monounsaturated fats. Opt for extra virgin olive oil, as it is the healthiest choice. I use it for homemade salad dressings and mayo. There has been some debate on whether it is suitable for cooking. Based on my research, I have concluded that it is safe to cook with. However, it may not be the most economical option among cooking oils.
Unfortunately, some subpar olive oils are labeled as extra virgin. I trust and recommend Kasandrinos as it offers top quality at a reasonable price.
Other Healthy Fats
I also enjoy using lard, tallow, and ghee for cooking and baking. I produce them when possible to cut costs, but if time is limited, I procure them from reliable sources. I acquire or create them in bulk to benefit from cost efficiency and store them in 1- or 5-gallon containers. US Wellness Meats offers grass-fed, organic tallow (rich in CLA) in large quantities at an excellent value.
Vinegar
For cooking, I use balsamic, red wine, and apple cider vinegar. I mostly use these tablespoons of vinegar for salad dressings and marinades. When I feel like a cold is coming on, I drink a couple of tablespoons of apple cider vinegar in water.
Nuts
For quick snacks, I always have walnuts, cashews, almonds, macadamia nuts, etc. with me. I prefer soaking and dehydrating them before storage to lower the phytic acid. P.S. Macadamia nuts dipped in 90% dark chocolate and then chilled are a top treat of mine.
I also utilize them for creating homemade nut butter such as almond butter and homemade nut milk like almond milk. Ensure to buy organic ones, and choose raw over roasted if you plan to dehydrate them.
Raw nuts typically last around 6-9 months, so consider this when buying. Freezing them can extend their shelf life.
Canned Fish
Canned fish is a convenient option for adding protein on the go or preparing a quick meal when pressed for time. I always have sardines, tuna, wild-caught salmon, etc., available to create tuna salads and salmon patties. Opt for wild-caught varieties for a sustainable and healthy choice.
Self-Canned Veggies
We possess a large garden abundant with tomatoes and various vegetables. To preserve these vegetables for later consumption (and to cut costs!), I’ve been preserving the majority of my vegetables and sauces. It requires more time, but I can create ketchup, tomato sauce, tomato paste, diced tomatoes, hot sauce, tomato soup, and more from the tomatoes in our garden.
There was initial worry regarding BPA in cans (which sparked my interest in canning), but now the majority of canned foods are BPA-free. If preserving veggies in cans is not possible, ensure the label indicates no BPA or find these foods in glass jars.
Vegetables
Some vegetables don’t require refrigeration and can be stored in the pantry for an extended period. Sweet potatoes, onions, winter squash, garlic, etc. are always stocked in our pantry and are consumed before spoiling.
Baking Ingredients
We enjoy baking! I always have various paleo and gluten-free ingredients on hand so we can bake whenever we feel like it. We keep a variety of flours available. Occasionally, we create our own, but usually, we purchase them in bulk.
For sweeteners, I always have raw honey (we get it from my parents’ beehives!), organic maple syrup, dates, and coconut sugar in stock. Additionally, we also have:
Dry Goods
We consume few grains and legumes, so I purchase limited quantities of them. Since my Hashimoto’s is in remission, I have introduced a small portion of organic jasmine rice. We have it once a week or less. I favor white rice over brown rice (you can find out why here).
I also always have dry black beans available for Mexican beef and rice bowls. I soak and cook them in the pressure cooker first to aid in digestion. Since they are legumes, I don’t consume them frequently (similar to lentils and chickpeas).
Herbs and Spices
I have an entire cupboard devoted to herbs and spices. I believe quality spices can elevate a good meal to a superb one. Certain herbs possess medicinal qualities, thus serving a dual purpose at times.
Oregano is known for its antimicrobial properties, while peppermint and ginger are effective for combatting nausea. Elderberries are excellent for making syrup and gummies. Additionally, these herbs and spices can aid in appetite control and weight loss when incorporated into cooking.
Read Also: Vitamins and Supplements For Optimal Health
Culinary Herbs and Spices
I use a variety of herbs and spices in my cooking.
Stocking A Real Food Fridge
With six children, keeping the fridge stocked is a challenge! A full fridge never lasts long. Finding space for all the fresh foods we eat can be tough. Hence, I bought a stand-up deep freezer and an additional fridge.
This is the variety of whole foods I maintain stocked to ensure we have nutritious options easily accessible.
Vegetables
For convenient snacks, I store sliced cucumbers, carrots, and celery in the fridge. Lettuce and spinach are kept for salads, while cabbage is used for making sauerkraut (currently in fermentation on my counter). In addition, I purchase various healthy veggies for side dishes and recipes. Frozen veggies from last year’s garden are also stored in our freezer.
Fruits
We purchase fruit according to the season, such as blueberries, strawberries, kiwis, mangos, tangerines, etc. Apples and oranges are always on hand for the children. Additionally, I acquire lemons and limes during their peak season to enhance our water. If they are not in season, I resort to lemon and lime juice.
Alternative Milks
We typically avoid dairy, opting for milk alternatives. Our fridge consistently stocks store-bought or homemade coconut milk for smoothies and kids’ drinks. Occasionally, we enjoy almond milk or delightful homemade macadamia nut milk.
Yogurt
Although we don’t consume much yogurt, I purchase the full-fat organic type to extract whey for fermenting yogurt cheese for cooking, and vegetable dips. When time permits, I prepare my own (this is particularly beneficial if you have access to raw milk).
Meats and Seafood
Meat has a poor reputation, but it is crucial for our nutrition and health. I strive to consume 1 gram of protein per pound of body weight daily. (Check out this podcast and this one to explore the role of meat in our diet!) I purchase chicken breasts and ground beef for weekly batch cooking.
Purchasing meat, even from local farmers online regenerative farms, or co-ops, saves money. I buy nitrite-free bacon, sausage, and hot dogs on sale. I also keep frozen wild-caught shrimp and wild-caught salmon for seafood recipes.
Eggs
We go through around a dozen eggs daily, which makes keeping them on hand a challenge. I purchase 5-6 dozen each week, with one dozen set aside for hard-boiling as snacks. If feasible, opt for pasture-raised organic eggs, or better yet, seek out a farmer who offers them. With our ducks, we also savor fresh duck eggs now.
Condiments
I began creating my condiments several years ago because I was not a fan of the choices available in stores. However, there are now more clean eating options at places like Whole Foods Market or online at Primal Kitchen. The condiments I typically keep in my fridge are:
What are your top tips for stocking a healthy food kitchen? What are your favorite items to have on hand for clean eating?
