photo courtesy of ChanlonHandmade via Flickr
People ask me all the time how I manage to make most of our meals at home. The answer is in two parts and both are essential to living a healthy lifestyle. Number one is maintaining a well stocked kitchen and number two is a menu plan. There is no getting around these two things and the sooner you start doing it the easier everyday life will become.
Since our family doesn’t eat any food with artificial ingredients I get a lot of questions along the lines of “So what DO you eat?” Below is a list of what I like to keep on hand in my own kitchen. I want to point out that eating a 100% natural diet is not the same as eating a 100% unprocessed diet. There are lots of similarities, but I still rely on a few convenience foods, I just make sure I read and understand every ingredient on every package so I know exactly what it is we’re eating.
This list takes into account that I make about 85% of all our meals – breakfast, lunch, and dinner – for four people at home. The other 15% of the time we order pizza from a local pizzeria or eat dinner out on the weekends or have a business lunch. Sometimes we even go out for breakfast at the diner on Sunday morning. I say this to let you know we are a real family and I’m a real Mom. Sometimes I’m too tired to even think about cooking.
The list also takes into account that we have two young, very active children (ages 3 and 6), therefore our snacking quotient is quite high. There are some things that I’m hoping to start making from scratch but haven’t mastered yet and until I do I will continue buying the all natural pre-made versions from the grocery store (bagels and sandwich bread are a good examples.)
A little background: I like to shop once a week for groceries. With our hectic schedules I find it easiest to have a set time each week to get the shopping done. Sometimes I add things to this list and sometimes I go without a few of these items for a week or two. It all depends on the menu plan for that week. This is not my weekly shopping list, it’s more of a check list of things I use to make our meals, snacks, and treats. I shop at Publix most of the time and go to Whole Foods once or twice a month to stock up on things my Publix doesn’t have. Knowing what I have on hand or what I’m all out of makes menu planning and making my grocery list a snap so I keep a fairly sharp focus on what I have available. Having said that, I am in no way perfect so I’m thankful that our Publix is within biking distance of the house.
At the bottom you’ll see that I’ve included links to some of our favorite recipes that I depend on every day. I hope that when you read this list you’ll be pleasantly surprised at how “normal” what we eat really is and see how easy it is to commit to a diet without artificial ingredients no matter how busy you are.
How to stock your pantry with real food:
Pantry:
Pasta – spaghetti, penne, rigatoni, elbows
Rice – brown, jasmine
Couscous
Quinoa
Beans – organic canned with no salt or dried – black beans, cannellini, kidney, and or pinto
Lentils
Yellow onions
Garlic
Organic Potatoes
Canned tuna
Vinegars – apple cider, red wine, white wine, balsamic
Oils- extra virgin olive oil, organic canola, coconut oil
Soy Sauce (or Tamari Sauce or Bragg’s Liquid Aminos)
Fish Sauce or Oyster Sauce
Ground Flax Seeds
Unsweetened Coconut Flakes
Organic peanut butter/almond butter/sunbutter
Organic Fruit Preserves
Pomi Diced Tomatoes
Tomato Paste
Jarred Pasta Sauce
Olives – green and black
100% Whole Wheat Bread, no high fructose corn syrup or artificial ingredients
100% Whole Wheat Bagels, no high fructose corn syrup or artificial ingredients
Snacking:
Fruit- (Organic when possible) Apples, Bananas, Organges/Clementines when in season, grapes, strawberries
Dried Fruits – dates, raisins, cranberries, blueberries
Nuts & Seeds – I always use raw or steam pasturized nuts, not roasted – almonds, pecans, peanuts, pistachios, raw sunflower seeds (keep refrigerated)
Organic Applesauce
Organic Popcorn
Organic Fruit Leathers
Organic Crackers, Pretzels, and Tortilla Chips
Staffer Animal Cookies
Annie’s Organic Bunnies (chocolate and cheese flavored)
Baking:
Aluminum free baking powder
Aluminum free baking soda
Organic Cornstarch
Cocoa Powder
Raw Agave Nectar
Local Honey
Semi Sweet Chocolate Chips
Whole Wheat All Purpose Flour (or gluten free baking mix)
Pastry Flour
Old Fashioned Whole Oats
Brown sugar
Powdered Sugar
Molasses
Maple Syrup
Liquid Stevia
Pure Vanilla Extract
Refrigerator:
Organic Unsalted Butter
Organic Grapes (for snacking & lunches)
Organic Strawberries
Baby Carrots (for snacking, lunches & cooking)
Organic Salad Greens – spinach, Spring Mix
Organic Cream Cheese
Organic Plain Greek Yogurt
Organic 2% or Whole Milk
Organic half & half
Cheeses – (in block form to avoid additives) Mozzarella, Cheddar, Parmigiano-Reggiano
Organic Free Range Eggs (buy fresh/local if you can)
Nitrate/Nitrite Free Bacon
Nitrate/Nitrite Free Sandwich Meat
Nitrate/Nitrite Free Hot Dogs
Nitrate/Nitrite Free Pepperoni
Tortilla Land flour tortillas
Condiments:
Organic Salsa
Organic Ketchup
Dijon Mustard
Mayonnaise (not low fat)
Frank’s Hot Sauce (my husband is from Buffalo, what can I say?)
All Natural Blue Cheese Dressing (see note directly above)
Freezer:
Fruit – pineapple, mangoes, blueberries
Veggies – broccoli, corn, green beans, spinach
Chicken – boneless, skinless breasts and thighs
Whole Chicken
Grass Fed Ground Beef*
Beef for stir fries, kebabs, stews
Beef Roast
Pork Loin Chops/Roasts
Ground Turkey
Spices:
Basil
Oregano
Parsley
Rosemary
Cumin
Chili Powder
Cinnamon
Ginger
Paprika
Tumeric
Nutmeg
Cayenne Pepper
Garlic Powder
Onion Powder
*I buy grass fed ground beef because it’s usually the least expensive option for grass fed beef and I can stretch it so the health benefits go farther. I use it for things like Meatloaf Muffins, Cheesy Hamburger Skillet, Hamburgers, and Meatballs (which I cook ahead of time and freeze).
About Organics: I believe it’s best to buy everything in organic form. But I also realize how stretched grocery budgets can be, mine included. Please know that it’s absolutely OK to prioritize when needed – I do it all the time. There are a few things that I refuse to buy non-organic, milk is a good example because my children consume large amounts of it and I worry about all those hormones and antibiotics building up in their little bodies. But sometimes I buy non-organic cheese and yogurt, or even salad greens and apples. Because I also believe that it’s better for my kids to eat a conventionally grown apple that has been thoroughly washed than no apple at all. The point is that I’m constantly adjusting my priorities from week to week depending on my budget and what we need. And that’s OK with me, and it’s totally OK for you too.
Essential Recipes:
Homemade Granola Bars
Homemade Granola
Homemade LaraBar Bites
Chocolate Chip Banana Muffins
Cinnamon Raisin Muffins
Make Ahead Breakfast Burritos
Bakery Style Chocolate Chip Cookies
No Bake Chocolate Crispy Bites
Pasta with Tomato Cream Sauce
Homemade Chicken Fingers
Make Ahead Meatballs
Cheesy Hamburger Skillet
Meatloaf Muffins
Tuscan Skillet with Chicken, Potatoes, and Rosemary
Creamy Parmesan Chicken Bake
Mexican Lasagna
Crock Pot “Roast” Chicken
.
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not only does my family love your recipes, (though I have two teenagers along with the little people you have
) but your posts make me feel better about the difficult choices I have to make when at the store! Thank you!
No, thank you Amie. This may be my favorite comment ever! You just summed up everything I hope to do with this site. Thanks for taking a minute to leave this note.
This is great! Thanks for posting…it is my “go to” site!
Aww, Thanks so much Ann-Marie!
Gosh, Susan, I don’t know if I will ever be able to adequately express to you how much of an impression you’ve made on me and my pantry (and family!) this weekend, but I wanted to post and say THANK YOU, for being so supportive and sharing so much of yourself and your journey here on this blog. It has helped me so much with my decision to go on a junk food search and destroy mission in my pantry. Life changing stuff. Thank you so much!
I’m so thrilled for you Beth! Great things are going to start happening because of this choice, just wait and see! The first few weeks are exciting and just a little bit scary, so don’t hesitate to let me know if I can help! After a few weeks you’ll wonder how you ever lived any other way. Congratulations! Take notes because I may be hitting you up for a guest post sometime about the changes you made!
I love this list. Sometimes we just need it written down and staring at us in face to help us make healthier choices for our family! Thank you so much for sharing this link with our Bonbon Break readers this week! We know they are going to find this information so helpful!
Thank you Kathy for helping me spread the word about artificial ingredients to your readers. I’m honored to be included this week!
Where do you get your organic fruit leather? I am having a hard time finding any that are organic.
My local Target has an Archer Farms fruit leather that is organic. Sometimes I can find some at Costco but I can’t remember what the brand is.
AWESOME POST! I’m a Registered Dietitan & totally printing this list to give to clients-thank you! Happy Cooking!
Jessica – I’m so glad you liked this, and hope that it can help your clients! Never, ever hurts to have a Registered Dietician on your side! Thanks so much!!
Hi Susan, thank you so much for writing this (and your other posts), there can’t be enough info on natural eating !! I live in France but buy much of the same products, mostly organic and we have a weekly veggie/fruit/egg/bread basket that helps me avoid not knowing what to buy at the shops. Now off to read more of your website !
I absolutely love this list you created. I go to your site ALL the time. Really! Most of my family knows your name. LOL! It’s hilarious. They ask me if this one of my recipes or Susan’s…..The fact that my husband and son eat everything I have made from your recipes just blows my mind.
You have opened my eyes from the very beginning. From the Parent’s Magazine article to the 6 week challenge.
Thank you for changing my life to a healthy life!
Sabrina
Sabrina, you have no idea how much your comment means to me today! Thank YOU for taking a minute to tell me what a difference this blog has made for your family! And that really is hilarious about your family knowing my name. I’m so thankful to have wonderful people like you coming along this journey with me.
Do you have a printable (pdf.) version of this list? Thanks so much!!!
I am interested in knowing whether the products with msg cause issues for your child. Since it is literally a natural ingredient it is in several items on your list.
MSG is something we avoid whenever possible, but it does not usually cause a reaction for us.
Since you said you do not know what to do for bread and bagels let me suggest 2 options. I do not know how to make from scratch but as opposed to regular bread and bagels some better options with all natural ingredients include Ezekiel Bread. They make products from sprouted grains. They also have cereals without added sugars that will help with snacking and improving the basic cereal problem. Ezekiel products can be found in the freezer section of organic isles. Kroger has this. However another option and where I prefer my bread is P28 bread. I order online but there may be somewhere near you that stocks it. Its mostly marketed as high protein bread for people who weight train. However it is nutritious and good for children and a great bread replacement option with natural ingredients. check out the site before you buy theres lots of info on it on their site https://www.p28foods.com/
Thanks so much for these suggestions – they are really great! We are gluten free because my son is allergic to wheat, but I know this will help a lot of people.
What brand do you use for aluminum free baking soda and baking powder?
Bob’s Red Mill is great for aluminum free baking soda and powder. You can find all my favorite baking ingredients listed in my Amazon Store if you’re looking for ideas about other things. There are two tabs for baking – one is for gluten free items and the other is labeled Healthy Baking Ingredients. Here’s the link to the store: http://astore.amazon.com/ourfameat-20?_encoding=UTF8&node=8