Pantry Staples

Our pantry basics

Let’s begin at the beginning by building your spice cabinet. Nothing replaces the aroma and aliveness of fresh herbs and spices. However in most instances, fresh can be substituted with a good quality (preferably non irradiated) dried version. Keeping a good supply of these in your pantry will allow you to make up most of the recipes in this book without fear of needing some unusual ingredient.

  • Garlic powder
  • Curry powder
  • Oregano
  • Mint
  • Basil
  • Bay leaves
  • Ground Thyme
  • Paprika
  • Rosemary
  • Sea salt – course and fine
  • Ground Ginger
  • Mustard powder
  • Ground cinnamon
  • Pepper – black and white
  • Ground Coriander
  • Red pepper flakes
  • Cayenne pepper
  • Ground Cumin
  • Ground Tumeric
  • Ground red chili powder
  • Garam marsala
  • Arrow root

Optional Extras:
Gomasio and Sea salt with Sea Veg (Both of these are nice to sprinkle on steamed or sautéed vegetables.)

Our Pantry Staples

In addition to herbs and spices, some good quality staples are an essential part of any well stocked pantry.

  • Sun dried tomatoes in olive oil
  • Organic canned Tomatoes whole, peeled, diced, crushed
  • Organic canned tomato paste
  • Organic canned beans
  • Organic dried lentils (red and
  • Canned wild salmon
  • Sardines in olive oil
  • Organic vegetable stock
  • Organic chicken stock
  • Olives
There are some wonderful organic brands – Eden Foods, Muir Glenn, Westbrae Natural,Pacific Natural Foods, Imagine Foods, and both Trader Joe and Whole Foods have their own label organic products as well
  • Grains
  • Quinoa
  • Wild Rice
  • Brown rice (short grain and long grain)
  • Brown rice pasta
  • Amaranth
  • Steel cut oats (not fast cooking or instant)Again, buy organic when you can.
Again, buy organic when you can.


  • Soy sauce (get wheat free and low sodium)
  • Whole grain mustard
  • Dijon style mustard
  • Agave syrup
  • Mirin


  • Extra virgin olive oil
  • Coconut oil
  • Sesame oil and toasted sesame oil for occasional use in stir fries (optional)


  • Balsamic vinegar
  • Red wine vinegar

Smoothie ingredients

I’ll talk more about smoothies in your first week, but you will need these ingredients
almost immediately, so please make sure you have them.

  • Almond or Rice Milk (unsweetened) or Coconut Water (if available)
  • Organic frozen blueberries, strawberries, mixed berries,
    cherries, pineapples, peaches
  • Organic Flaxseed oil
  • Vanilla Whey protein powder (Whey Cool by Designs for Health or Jay Robb’s products are good)
  • A super green powdered product (ProGreens by Allergy Research Group, PaleoGreens by Designs for Health, Green Vibrance and Nano Greens are good)
  • Raw and unsalted Almond butter or Tahini (Sesame paste)
  • Vanilla extract
  • Unsweetened cocoa powder


  • Asparagus
  • Avocado (actually a fruit)
  • Bok Choy
  • Broccoli
  • Brusssels sprouts
  • Cabbage (green and red)
  • Carrots
  • Cauliflower
  • Celery
  • Kale
  • Mushrooms
  • Onions
  • Olives
  • Tomatoes
  • Spinach
  • Swiss chard
  • Watercress

Nuts and Seeds

Nuts should be bought raw and unsalted. When you buy nuts that are already roasted, they have been roasted at such high temperatures that it affects the valuable oils. If you like roasted nuts, you can slow roast them in your toaster oven at 160-175 degrees for 15-20 minutes.

  • Raw almonds
  • Raw pecans
  • Raw walnuts
  • Raw sesame seeds
  • Raw cashew nuts
  • Raw brazil nuts
  • Raw sunflower seeds
  • Raw pumpkin seeds
  • Ground flaxseeds


  • Black cod (sablefish)
  • Wild salmon, fresh & canned
  • Canned sardines in olive oil
  • Anchovies

Organic eggs,
meat and poultry

  • Organic eggs
  • Organic or free range chickens and turkey
  • Grass fed meat

Specialty Foods

  • Dark Chocolate – 70 to 80%
  • Cocoa nibs