Beech Tree News Network

I've been busy trying to keep my kitchen stocked which lately has become an ever daunting task. With four kids and lots of extras around, preparation is key. I never know if I'll have two, four or ten for  meals. Thinking about that has led me to create a list of must have pantry items that keep my kitchen going. This list may help get you started on a preservative free life.

 Note: I buy organic in many things, but it's not always necessary.

Flour - whole wheat, all-purpose and bread flour. I have decided to start buying this in bulk (15 lb bags) because it is a pain in the rump to run out. Make sure it's UNBLEACHED and UNBROMATED. Weisenberger Mills is an excellent local product for those who live in central Kentucky and they ship, but Bob's Red Mill anything is a trustworthy source found nationally.
Bob's products are usually in the 'health' food aisle.

 
Sugar- I use unbleached, natural Florida Crystals. Sugar can be a demon, but if used correctly, it's so important to keeping the family fed and happy. I tried substituting agave and turbinado, but in cooking it's not an easy swap. Fellow 'whole' food eater, Lisa Senters, uses coconut sugar for lots of baking. I've not tried it, but bet it's a good alternative. It is more expensive though.

Butter - I buy the Amish roll butter without anything added and from grass fed cows. It's delicious. I buy two or three rolls at a time and keep one in the freezer.
 
Eggs- We source this locally until our own hens begin laying. Hopefully soon. Cage free, non GMO, etc. Most people keeps eggs in the house, but it's crucial when cooking from scratch. I average about a dozen every other day. Eggs are also a good, quick meal.
Coconut oil -  I use this as a butter substitute in cooking and baking. Exchanges in the same amount.

Other oil - Sunflower, olive, avocado and hemp oil. Each has a place for recipes and are better than canola and other vegetable oil.
Rice - Long grain brown is the healthiest choice.
Quinoa- This takes some selling, but is an excellent source of grain.
Whole wheat pasta - I prefer to make my own, however, when in a time pinch, I keep good quality whole grain or quinoa pasta on hand. READ these labels and buy from a trusted source. Many brands say 'whole wheat when they are only partially whole. Also, check the label for how the grain is processed.
 
Chicken broth- I like to do this myself when I cook chicken at the beginning of the week. I save the broth and use it later in soups, etc. I do keep a box or two of this 'just in case."
Dried beans - inexpensive to buy in bulk. I keep a variety in the pantry to fit whatever meat or veggies I have.
Cinnamon - good for cooking and overall health. I buy organic cinnamon.
Vanilla- I make this myself. Will post recipe. Otherwise, buy REAL organic vanilla.
Cocoa Powder- make sure what you buy is 100% cocoa powder with nothing else added.
Sea Salt - I buy course and fine ground. Course is great for cooking.
Maple Syrup- a local supply is preferable, but not always available. Buy the real stuff.
Honey- Buy this locally. It's better for your health and the economy. We just ordered bees to have our own supply!
 
Whole rolled oats- Buy organic
Flax seed meal - I add this to bread, pancakes, granola.
Wheat germ - Store this in the fridge and add to everything for extra texture, flavor and nutrition.
Pumpkin Seeds -Buy raw and bake them yourself. Much cheaper and better. Buy American on this!
Chia Seeds - I throw them in lots of things undetected, but super powerful!
Popcorn - kernels, not microwave!!!
Nuts - I'm not talking Planters here. Raw or as unprocessed as your time allows. Keep a variety on hand; Pistachios, cashews, almonds, walnuts, pecans, hazelnuts.
Coconut - shredded, raw and UNBLEACHED
Almond butter - very healthy; I grind my own at the store.
Potatoes - local and organic
Frozen berries- I buy local and fresh if available, but keep these in the freezer or smoothies, muffins, desserts
Apples - We have a local orchard that grows a large variety of apples. Apples are a great snack and cooked, make an excellent side dish.
 

Milk- I buy as local as possible and organic.  JD Milk out of Russellville, KY is as close as I can find. Real glass bottles!
Cream- same thing here
Buttermilk - same
Cheese- same thing again; I keep several varieties in the fridge and slice and grate my own.
Yogurt -  Buy this organic; No more than 4 ingredients on the label. I would like to do this homemade, but haven't had the time. Watch out for corn syrup, sugar, hydrogenated and 'natural' flavors.
 
Chicken- organic, nonGMO
Carrots - organic, local or grow your own
Garlic
Onions
Spices - buy what you love; we keep Paprika, Thyme, Basil, Rosemary

Being well stocked and well planned is a key part to eating whole. If you plan ahead and have plenty of options available, you're less likely to grab something just because it's quick. I usually make extra of a meal, so there are plenty of left overs for an easy meal when time is an issue.

 
Susie Stivers stays busy running an active household, making granola and home-cooked meals, doing laundry, experimenting with new products in the kitchen, taking care of chickens, cows, four kids and a hungry husband. She runs her own blog Sunflower Sister where she shares helpful hints and recipes.  Visit www.sunflowersister.com