Pantry & Fridge Staples

The trick to making delicious, simple, nourishing meals is to have a well-stocked pantry. It’s easy to whip up a delicious meal without using packet sauces, a salad dressing from scratch or a quick snack when you have the basics on hand.

Stocking up on everything at once can get pricey, so just get 1 or 2 things each week or as you can afford them. Since you generally only use a little of the basics at a time, they usually last a decent amount of time once you have them.

Here’s a list of our pantry basics. The top 5 are the ones I recommend you start with.

The Top 5

  1. Good quality celtic / macrobiotic sea salt (greyish in colour) (optional: get one with kelp flakes in it).
  1. Raw unfiltered apple cider vinegar
  1. Extra virgin cold pressed olive oil
  1. Extra virgin coconut oil
  1. Organic balsamic vinegar



  • A good quality water filter and remineraliser
  • Sesame oil (for dressings)
  • Unhulled tahini
  • Organic AND free range / pastured eggs
  • Raw cashews
  • Raw Almonds
  • Seaweeds – kelp, arame, wakame, kombu, karengo. Your choice.
  • Sesame seeds
  • Raw almonds
  • Raw cashews
  • Raw pepitas
  • Red / brown onions
  • Fresh garlic bulbs
  • Organic preservative free shredded coconut
  • Grass fed gelatin powder (gels) and / or collagen powder (doesn’t gel)
  • Preservative / additive free coconut cream

If tolerated:

  • Australian / locally grown quinoa (avoid quinoa from south America for ethical reasons)
  • Raw buckwheat groats
  • Organic ghee (for cooking / baking / snacking)


Herbs and spices (organic)

  • Black pepper (whole – for freshness of flavour) in a grinder
  • Turmeric
  • Cinnamon
  • Bay leaves
  • Cardamon pods
  • Cumin powder
  • Nutmeg powder
  • Oregano
  • Basil
  • Sage
  • I like preparing or buying some ready to go herb and spice mixes like an Italian herb mix or a Mexican spice rub to help speed up the process of cooking a meal when in a hurry.


In the Fridge

  • Leafy greens
  • Broccoli, cauliflower
  • Fermented veggies
  • Organic / grass fed and finished meat
  • Organic chicken
  • Organic eggs
  • Kultured Wellness Starter cultures for making coconut yoghurt and water kefir. AFFILIATE


In the freezer:

  • Organic berries
  • Organic liver and homemade pate
  • Organic pasture raised meats
  • Wild caught seafood
  • Portions of leftover meals
  • Portions of bone broth (broth ice cubes / cups / 500ml are good size portions).


In the Garden or Pot Plants

  • Your choice of easy to grow fresh herbs such as thyme, rosemary, lemon balm, mint, coriander, basil, oregano, chives, sage, kaffir lime, parlsey, chilli.
  • Easy to grow leafy greens like lemon sorrel and rocket


With pantry basics like that, your day to day life in the kitchen will be a whole heap simpler.  Enjoy!

1 thought on “Pantry & Fridge Staples”

  1. megan ferrante

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