Paleo Ingredients & Pantry Basics

These are the general guideline for following the Paleo lifestyle. There will be some things that are in the grey area since followers of Paleo will have some debate on. It all depends on you and what your goals are. Just know that buying organic, wild, or grass-fed is ideal but if you cannot due to budgeting or availability, etc. then it’s OK. Live the lifestyle first before you try to perfect everything is the advice I give to myself every day.

General Guideline Table

YesNoIn Moderation
– Meat
– Seafood
– Eggs
– Vegetables
– Fermented foods
– Spices
– Healthy fats
– Processed foods
– Sugar & Artificial Sweeteners
– Grains and Cereals
– Legumes (incl. peanuts)
– Highly processed fats and oils
– Alcohol
– Dairy
– Fruits
– Nuts
– Seeds
– Natural Sweeteners
– Starches

Paleo Pantry

It’s always a good idea to keep your pantry stocked with the basics. This saves you time and prevents swaying off your healthy lifestyle track. Non-perishable items usually last for weeks or months if stored in a dark cool place.

Healthy OilsDescription
Olive OilIt can be used in daily cooking. Virgin or Extra Virgin, it’s based on your taste. Not good with high heat. Must be an unrefined virgin.
Coconut OilGreat for high heat cooking, and smells great!
Nut OilsWalnut or Macadamia. It is used for garnishing or drizzling on pre-cooked food or salads.  Avoid heating and should be refrigerated and kept for no more than 6 weeks.
Sesame OilNot to be used daily, good for quick high heat, and adds a certain smell and flavoring to a dish.
Avocado OilI buy these as a spray to coat pans, baking dishes, or as quick garnish on cooked food or salads.
Palm OilIt can change the taste of dishes, people might not like this. Very healthy and can last a long time in the pantry.
GheePure butterfat, relieved from all lactose and dairy fat. It can last for months outside the refrigerator. I like to keep mine refrigerated to save counter space.
Bacon FatDo not discard bacon fat after you cook bacon. Save the fat in an airtight container and keep it in the refrigerator. It can be used for daily cooking.
*Most of the Oils come in spray version, great for lining pans/baking dish and garnishing salads etc.
Flours
Coconut Flour
Almond Flour
* (Blanche – skin removed)
Almond Meal
* (Unblanched)
Arrowroot Starch
Tapioca Starch
Baking Soda
Cream of Tar
Psyllium Husk Powder
* to hold paleo bread structure together
*The nut or coconut flour should be stored in the refrigerator if you are not using them for a while
Natural Sweeteners
Raw Honey
Coconut Sugar
Pure Maple Syrup
Maple Sugar
Unsweetened Dried Fruits
*I haven’t used cane sugar for years. I keep packets of brown sugar for guests for their tea or coffee. But for the family, I substitute the above whenever a recipe asks for sugar.
Nuts & Seeds
Almonds
Macadamia nuts
Hazelnuts
Pecans
Brazil nuts, pine nuts
Pistachios
Walnuts
Pumpkin Seeds
Sunflower Seeds
Watermelon Seeds
*Too much nuts can cause inflammation and weight gain. It’s deceiving because they look small
Miscellaneous
Kosher Salt
Vinegar
Coconut Aminos
Fish Sauce
Dried Mushrooms
Anchovies
Thai Red Curry Paste
Tomato Sauce
Mustard
Nut Milk Yogurt
Coconut Milk & Coconut Cream – Canned
Salt & Pepper
*Fleur del Sel, Celtic grey salt, Himalayan Pink salt are used to garnish dishes already cooked. I don’t like stuffing my pantry so I would use the daily kosher salt and then a small container of one of the salts mentioned above.
*Spices – its better to ground whole spices, or else replace grounded spices every 6 months to maintain freshness and potency
*Sea Vegetables – seaweeds or from the sea that has been dried and stored. They are superfoods that are often overlooked.

General Substitute Solutions

General ProductsSubstitute
Vegetable OilUse Olive Oil
Canola OilUse Coconut Oil
ButterGhee
Milk, Cream, or YogurtWhipped cashews, coconut or almond yogurt
All-Purpose FlourNut flours
Use Nut floursArrowroot or Tapioca flour
SugarRaw Honey, Maple Syrup, Coconut Sugar, Maple Sugar, or Dried/Fresh fruits
Rice or PotatoesUse Cauliflower Rice or Celery Root
Soy SauceCoconut Aminos or Fish Sauce

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