Pantry Staples​


Making healthy meals from scratch is easiest in a well-stocked kitchen. Here are some stapl​es to put on your grocery list if you don't have them already on hand.​


At room temperature:

  • ​Sea salt​
  • Peppercorn (for grinder​)
  • Dried herbs and spices including cinnamon, cayenne, fenugreek, cumin, turmeric, black pepper​
  • A small amount of cold-pressed extra virgin olive oil in an opaque or tinted glass bottle for frequent use (keep the rest in the fridge and refill the small bottle as needed)​
  • Pure unsweetened vinegars: red wine vinegar, white wine vinegar, apple cider vinegar, balsamic vinegar, brown rice vinegar​, coconut vinegar
  • Unsweetened dried coconut​
  • Coconut oil​
  • Ghee, or clarified butter​
  • Unopened jars of olives, capers, pickles, and preserved lemons​
  • Unopened jars of sauerkraut and kimchi​
  • Unopened jars of tomato purée​
  • Dried beans and lentils stored in clean glass jars​
  • Dried seaweed (hijiki, kombu, nori, wakame)​
  • Garlic, shallots, and onions​
  • Avocados and citrus fruit (take them out a day or two before you wish to eat them)​
  • Fresh tomatoes​
  • Cans of wild Alaskan salmon, sardines, herring, anchovies​
  • Cacao nibs​
  • 85% dark chocolate​
  • Teas: white, green, oolong, rooibos, dandelion


I also like to keep some vacuum-sealed prepared vegetable dishes in my pantry for times when I'm short on time or out of fresh and frozen vegetables and can't get to the grocery store. I usually avoid prepared and pre-packaged foods, but Trader Joe's Indian Fare food packets are made without additives or preservatives, they're vacuum-sealed, and like Indian food in general, they're full of healthy, anti-inflammatory spices. Many of them are detox-friendly including Punjab Choley (dairy-free chickpea dish), Punjab Eggplant (dairy-free), Madras Lentil (contains cream), and Palak Paneer (spinach dish with cheese.) ​

In the Fridge:​

  • Ground flaxseeds​
  • Psyllium husk powder​
  • Other raw nuts and seeds​
  • Fresh herbs​
  • Fresh ginger​
  • Fresh chili peppers​
  • Homemade or Dijon-style mustard free of chemical additives​
  • Fresh vegetables​
  • Fresh berries​
  • Eggs​
  • Fresh meat, poultry, fish, and seafood​
  • Fermented fish sauce​
  • Miso​
  • Tamari and shoyu​
  • Dairy products like butter, yogurt, kefir, cheese, and heavy cream​
  • Rendered duck fat​
  • Cold-pressed extra virgin olive oil​
  • Raw nuts and raw nut butters​
  • Liquid fish oil​
  • Probiotics
  • ​Protein powder​


In the Freezer:​

  • Bone broth​
  • Organic berries​
  • Artichoke hearts​
  • Organic chopped spinach​
  • Baby peas​
  • Meat and poultry​
  • Wild Alaskan salmon and other seafood​
  • Frozen coconut milk​
  • Fish oil capsules


Dr. Sarah

Naturopathic Doctor