In crazy times with lock-downs, stay-at-home orders and even quarantine for some, the feeling of vulnerability can really sink it. To me, it’s a blessing in disguise because it reminds me of WHY I always have healthy pantry staples prepped and ready to go for an emergency; whether that’s a winter storm or a national emergency. The positive way to look at this is that we are CAPABLE of taking care of ourselves. We don’t have to be dependent on the government or empty grocery stores in times of need. I hope this encourages – you more than anything – to start stocking up your healthy pantry.

Healthy Pantry Staples

These are the items I keep on hand at all times. I take prep breaks several times a year to stock up, can, pack, chop and store away for later. I don’t do this only during emergencies; it’s my way of life. First, I source from local farmers. Second, I find local produce and goods in the grocery store in my town. Third, I source from online or other stores. Start local first!

Fats

All fats are from grass-fed and finishes, pasture raised sources. If they aren’t animal based, they are cold-pressed, stored in dark glass bottles and come from organic sources. These things help to prevent oxidization of oils and fats.

• Tallow
• Lard
• Bacon fat
• Ghee
• Butter
• Avocado oil
• Coconut oil

Tea & Herbs

First, I’ll cover the teas I always have on hand. They are all organic and ethically sources from trusted brands that run third part testing for contaminants and heavy metals.

• Matcha
• Chamomile
• Licorice
• Fennel
• Peppermint
• Dandelion

Next, I always keep bulk herbs on hand to make teas, salves, oils, body oils, etc.

• Rose
• Chamomile
• Burdock
• Cinnamon bark
• Carob
• Chicory
• Milk thistle
• Elderberries

Flours

Since I have Celiacs Disease, these flours are all 100% gluten-free. I also choose not to eat grains so, they are grain-free. They’re organic and free from any added ingredients.

• Tapioca flour
• Coconut flour
• Cassava flour

Baking

Baking is always fun, especially when you can’t go out and support your local bakeries. Again, all of these healthy pantry staples are gluten-free and organic.

• Baking soda (aluminum free)
• Baking power (corn-free)
• Cacao powder
• Dark chocolate chips (refined sugar-free)
• Cinnamon (I love ceylon and vietnamese)
• Vanilla
• Cream of tartar (also a fantastic source of potassium)
• Maple Syrup
• Honey
• Canned pumpkin
• Canned coconut milk (gum-free)

Seasonings

All seasonings in this list are organic and stored in glass. Seasonings that aren’t organic are most likely irradiated and contain ETO. They can also come into contact with gluten so, keep an eye out for that.

• Cinnamon
• Nutmeg
• Anise
• Pumpkin pie spice (I make my own)
• Curry
• Turmeric
• Cumin
• Smoked paprika
• Chili powder
• Coriander
• Onion powder
• Garlic powder
• Herbs de Provence
• Italian seasoning
• Ranch seasoning (I make my own)
• High quality salt

Vegetables

Just like everything else in the list, these items are organic. I always source from local farmers and don’t require they be organic if I visit the farm and see the types of growing practices and methods they use. Shop as close to the source as possible. Better yet, grow your own if you have that option!

• Onions
• Garlic
• Yams
• Root vegetables
• Potatoes
• Squash
• Canned vegetables from the growing season

Seasonal eating is super important so, don’t feel like you need to get 10 colors on your plate in the middle of winter if you live in Montana.. that doesn’t make sense. Why? Because none of those items are growing where you are! It’s a thing that’s been engrained into our minds.

Fruits

Just like I mentioned above, seasonal eating is super important. Eating bananas and mangos in the winter in Oregon doesn’t make much sense, does it? We are designed to eat what is grown in our geographic region at said time. I can assure you bananas and other tropical fruits aren’t growing in Oregon in the winter.. or the summer, in reality.

Sometimes in the winter months I will eat organic berries I picked in the fall and froze. I make them into jellies, spreads or just freeze them by the bag full. When you tune into what you’re designed to eat, you won’t crave high sugar fruits in the dead of winter. My rule is I never buy from the south of me. Buying from the south = higher deuterium levels in food. More on that here.

Meats

Remember, the order of sourcing. First, farmer. Second, local goods from the store. Third, online or another method of shopping. We look for organic, pasture-raised, grass-fed and finished meat. Also, we focus on zero waste. We use every part of the animal because it was a life. .99 cents a pound for meat is just sick and a blatant slap in the face to the animal you are eating. It was a life and for it to be .99 cents they treated it horribly, fed it crap and crammed it in tiny spaces.

• Beef
  • ground
  • stew
  • roast
  • shoulder
  • bones
  • organs (like liver)
  • broth
• Chicken
  • whole
  • legs
  • wings
  • thighs
  • breast
  • giblets
  • bones
  • broth
• Pork
  • bacon
  • chops
• Lamb
• Venison
• Moose
• etc

Here’s the online meat delivery company I recommend (code SIMPLHOLISTIC).

Fish

I fish in Alaska so, we get our fish from the wild Alaskan waters. We eat sustainably caught, un-farmed and as “organic” as it gets fish. Here’s what to look for with fish: wild caught, Alaskan, no dyes, no additives, no preservatives, soy-free, refined sugar-free, no vegetable oils, sustainably caught and low mercury. Canned fish is an option too, look for the same things I just listed above.

• Tuna
• Salmon
• Halibut
• Cod
• Trout
• Flounder
• Clams
• Sardines
• Oysters

Others

• Homemade chili
• My homemade stew
• Bone broth
• Grass-fed and finished protein powder
  • collagen
  • whey
• Homemade jelly
• Organic dark chocolate

Non-food items

Healthy pantry staples doesn’t always mean food! These are non-food items we keep on hands at all times.

• Water filter
• Parchment paper
• Muffin tins
• Elderberry elixir
• Organic supplements

Where I Shop for My Essential Healthy Pantry Items

As I have mentioned before, I shop at local farmers and farmers markets when that is an option. Then, I shop at the stores and online shops I will list below. I am affiliated with some of them and will provide savings codes for you when I can.

• Farmer’s Market
• Local Farmers
• Thrive Market
• Mountain Rose Herbs
• Wholesome Meats (code SIMPLHOLISTIC)
• Natural Grocers
• Whole Foods
  • I use Amazon Prime to get an additional 10% off + Prime only savings and I save loads and loads this way. That links gets you a free 30-day trial. (INSERT VIDEO OF THE SAVINGS)
• Mom & Pop natural food stores
• Direct from the site:
  • Vital Proteins
  • Fullscript
  • Pique Tea
  • Evolved Chocolate

I hope this guide to healthy pantry staples helps you to create a well-stocked brandless pantry you’re proud of!