As mothers, we play a crucial role in setting the tone in our household by instilling the value of consuming real foods in our children. It is essential to establish healthy eating habits early on to promote lifelong health and prevent health issues like heart disease, obesity, high cholesterol, and blood sugar irregularities. Personally, creating a list of whole foods to always have on hand has been a game-changer for me.
For my family, the top priorities include steering clear of processed foods with additives and excessive sugar, as well as incorporating more whole foods into our diet. This is achieved by ensuring a well-stocked kitchen and planning meals ahead of time. By having only healthy options available, it becomes easier to make nutritious choices and also helps in saving money on grocery bills.
Wondering what a real food kitchen entails? With numerous choices available at the grocery store, it can be overwhelming to create a shopping list. Here’s a breakdown of the whole foods I focus on for my family on a consistent basis, making it simpler for us to adopt a whole-food diet.
List of Whole Foods For Your Pantry
Pantry staples are convenient to stock up on as they have a longer shelf life. Buying in bulk or catching a good deal helps in saving money as well. While I prefer using fresh and frozen ingredients, I ensure to have essential pantry items for cooking and baking purposes.
Here’s a run-down of the non-perishable items on my shopping list that are frequently incorporated into my clean-eating recipes.
Coconut Products
We incorporate various coconut products like oil, milk, cream, shredded coconut, and flour in our meals. From making chocolate coconut clusters to coconut granola, coconut oil serves multiple purposes in our cooking and baking. I opt for unrefined, organic, cold-pressed versions of coconut products, mainly sourcing them from Tropical Traditions.
Olive Oil
When it comes to healthy fats, extra virgin olive oil takes the lead. It’s my go-to for homemade dressings and mayo. While there’s a debate on using olive oil for cooking, I find it safe for cooking purposes. Quality is crucial, and I trust brands like Kasandrinos for the best olive oil options.
Other Healthy Fats
In addition to olive oil, I utilize lard, tallow, and ghee for cooking and baking, preferring to make them myself whenever possible. When buying these fats, I ensure to opt for trusted sources and purchase in bulk for cost-effectiveness. Grass-fed, organic tallow from US Wellness Meats is a fantastic choice.
Vinegar
Balsamic, red wine, and apple cider vinegar are staples in our kitchen for making salad dressings and marinades. Apple cider vinegar, in particular, is a remedy I turn to when feeling under the weather. Choosing quality vinegars ensures we get the best flavors for our dishes.
Nuts
Nuts like walnuts, cashews, almonds, and macadamia nuts are kept for quick snacks and culinary uses. Soaking and dehydrating them before storage reduces phytic acid content. I often create nut butter and nut milk from organic options, preferring raw over roasted.
Raw nuts usually last around 6-9 months, so keeping track of their freshness is essential. Freezing them can extend their shelf life further.
Canned Fish
Canned fish provides a quick protein fix on busy days and is great for making salads or patties. Sardines, tuna, and wild-caught salmon are some of the top picks, with a preference for sustainably sourced options.
Self-Canned Veggies
To preserve excess garden produce and save money, I’ve ventured into canning my own veggies and sauces. While it requires time and effort, the end results are worth it. Canning ensures we have homemade essentials like ketchup, tomato sauce, and salsa all year round.
Though BPA-free canned foods are now more common, I still enjoy canning my veggies or opt for BPA-free options when purchasing from stores.
Vegetables
Stocking up on non-perishable vegetables like sweet potatoes, onions, squash, and garlic provides long-lasting and versatile options for cooking. Having these pantry staples ensures we always have nutritious sides and ingredients on hand.
Baking Ingredients
Baking is a favorite activity in our household, and I maintain a variety of paleo and gluten-free baking ingredients for spontaneity. Keeping a diverse selection of flours, sweeteners like honey and maple syrup, and other essentials ensures we’re always ready for a baking session.
Dry Goods
While grains and legumes are limited in our diet, a small amount of jasmine rice is added occasionally. Dry black beans are favored for Mexican recipes, requiring pre-soaking for easy digestion. I prefer organic options for these items.
Herbs and spices play a crucial role in elevating our dishes, offering both flavor and health benefits. A well-stocked assortment of culinary herbs and spices ensures we can create delicious and nutritious meals every time.
Stocking A Real Food Fridge
With a large family, keeping the fridge adequately stocked can be challenging. To accommodate our fresh food needs, I’ve invested in additional storage like a deep freezer and extra fridge. Here are the whole foods we prioritize for easy access to healthy choices.
Vegetables
For quick and nutritious snacks, sliced cucumbers, carrots, and celery are must-haves in the fridge. Lettuce, spinach, and cabbage are essentials for salads and fermenting, along with an array of fresh and frozen veggies for varied meals.
Fruits
Seasonal fruits like blueberries, strawberries, kiwis, and mangos are favored picks, with apples, oranges, lemons, and limes stocked year-round. Fresh fruit hydration options like lemon and lime water are also a hit in our household.
Alternative Milks
While we avoid dairy, alternative milks like coconut, almond, and macadamia milk are utilized for various recipes and smoothies. Whether store-bought or homemade, having these milk options ensures we cater to different preferences.
Yogurt
Opting for full-fat organic yogurt, I use it for fermenting, making cheese, and as a base for dips. Homemade yogurt is made when time permits, providing a homemade touch to our dairy alternatives.
Meats and Seafood
Despite misconceptions, meat is integral to our nutrition, with a focus on consuming adequate protein daily. Sourcing meat from local farms or regenerative sources and opting for quality options like bacon, sausage, and wild-caught seafood ensures we prioritize protein consumption.
Eggs
Eggs are a household staple, with at least a dozen eggs consumed daily. Opting for pasture-raised or organic eggs guarantees high-quality nutrition. Including options like duck eggs adds variety and freshness to our egg choices.
Condiments
Most condiments are made in-house to avoid processed store-bought options. However, cleaner condiment brands available at select stores are now preferred. Regular fridge items include homemade or Primal Kitchen condiments for added flavor.
What are your top tips for stocking a real food kitchen? Share your favorite essentials for clean eating.