My pantry staples

A good friend of mine suggested that I write this post because she was wondering what she should keep in her pantry so that she could make any of my recipes whenever she wanted to. I think that is a great idea! Having all of the essential ingredients on hand makes cooking from scratch so much easier and because I use these items all the time I can buy in bulk and save time and money.

If you want to see what I do with these items and how I fit in making nearly everything from scratch you can find it here.

So, here is my list of items that I always have in my pantry:

coconut flour

coconut oil

duck fat

olive oil

raw cacao

bi-carb soda (baking soda)

chia seeds

vanilla powder (or vanilla bean paste)



celtic sea salt or himalayan salt

black pepper

coconut sugar (for the occasional recipe that has to have granulated sugar)

raw honey (I actually keep a few liquid sweeteners – coconut nectar and maple syrup as well – you don’t need all of them so just use what works for you)

sunflower seeds


hemp seeds / flax seeds / any other seeds that you like

apple cider vinegar

tapioca flour / arrowroot – if you are not doing GAPS and want to make grain free bread

desiccated coconut (preservative free)

coconut cream – I like honest to goodness  or Ayam brands as they are additive and BPA free

grass fed gelatin

a few other spices / dried herbs to suit your tastes (I like nutmeg, paprika, thyme, garam masala, coriander, cumin, cardamon, oregano, bay leaves, mustard seeds and basil and we have a range of other spices too)

vital veggie powder, supergreens + reds, acai berry blend from nutra organics

tomato paste

tomato passata

85% – 90% dark chocolate (or 70% minimum if you can’t manage the really dark stuff)

dulse flakes

nutritional yeast flakes

coconut butter

cacao butter


Essential fridge items:

eggs – always free range and preferably organic. I usually by mine from the farmers markets.

almond meal


variety of nuts of your choice (we have almonds, pecans, walnuts and sometimes brazil nuts and hazelnuts)

grass fed butter / ghee (easy to make your own)

medjool dates

coconut aminos / tamari

almond milk – I make my own



Freezer essentials:

Frozen berries (organic if you can manage it)


These pantry and fridge items will mean that you can make most things at the drop of a hat. Most of them can be found in the supermarket and I like to buy in bulk from a bulk health food store or a the farmers markets (or a co-op if there is one near you).

I often buy my coconut cream by the case which works out much cheaper.

Add in heaps and heaps of fresh veggies, some fruit and meat/fish/poultry (if you eat it) and you are all set to eat real, nourishing food. If you eat meat I also like to keep some grass fed biltong or jerky for easy snacks.


For cleaning I keep white vinegar, bi-carb soda and eucalyptus oil

For treating cuts/scrapes/bites/rashes I keep tea tree oil.

I always keep the mini and large size of the If You Care muffin cases for toxic free and completely non stick muffins and their parchment paper for all other baking and jelly making.


Do you have other essential items?


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6 thoughts on “My pantry staples”

  1. Great list thanks
    Can you elaborate on the duck fat pls
    Where sourced from, why duck fat, and it’s use/purpose thanks

    • Thanks!
      Duck fat is from my butcher. It is delicious to cook with or to use on roast chicken. It is a great healthy fat and more stable at high temps.

  2. Thank you so much ! I just found your site, I can’t wait to try your recipes !

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