What’s in the pantry?

People have been asking me what I keep in the pantry and the fridge. Now that I don’t have all those grain products they have thought I might have lots of empty space! Especially with just two of us.

When we first decided to adopt the primal lifestyle I had a clean out of the pantry and fridge. We were already eating fairly healthy foods so it was really more a matter of getting rid of the grains, legumes, oils and a few processed things. My husband has type 2 diabetes and has had a heart attack so we were very conscious of these things. Thus there was not a stock of sugary foods, rice, potatoes etc. But there was plenty of low fat things!

I decided early on that it was best practice for us to have only the right things in our pantry/fridge. That way we would always have them available and not be tempted to eat the old SAD `foods’. The big change over became a weekend project. Out with the old and in with the new!!

So here is a list of the basics we now keep in the kitchen. I have divided it into Pantry, Fridge/freezer, Homemade things I keep on hand, and the garden.


  • Raw almonds (I make my own almond meal/flour – it’s cheaper than buying it ready made)
  • Raw macadamia nuts
  • Raw walnuts
  • Coconut flour
  • Coconut sugar
  • Coconut flakes
  • Coconut – desiccated
  • Coconut milk/cream (I like to make my own, but it doesn’t always happen)
  • Coconut aminos (a great soy free alternative to soy sauce)
  • Coconut vinegar – balsamic style
  • Coconut oil
  • Canned pink salmon (Aldi have a nice one that is reasonably priced)
  • Apple cider vinegar
  • Red wine vinegar
  • Mustard (a variety)
  • Olive oil – (I like the light oil for making mayonnaise. I also like to get a local Australian brand. I read recently that some of the others may have seed oils added.)
  • Olives – make sure they are not in seed oils
  • Pure maple syrup – I think a bottle will last about a year!
  • Honey – dark, raw, organic if possible
  • Sea salt – Celtic sea salt is my favourite & it has lots of minerals & natural iodine
  • Himalayan pink salt
  • Nori sheets
  • Raw cacao powder
  • Liquid stevia
  • Pine nuts
  • Sesame seeds
  • A wide variety of herbs and spices


  • Eggs
  • Bacon
  • Cream
  • A2 full cream milk
  • A2 yogurt
  • Limes
  • Lemons
  • Strawberries
  • Frozen berries
  • Frozen prawns
  • Salmon
  • A variety of meats (fresh or frozen) – cuts that don’t take much to make a meal.
  • ….and a wide variety of fresh fruit and vegetables

Home-made supplies I keep on hand

  • Tomato sauce
  • Mayonnaise
  • Salad dressings
  • Vegetable stock paste (A Thermomix recipe)
  • BBQ sauce
  • Chilli sauce
  • Butter
  • JLM (Just  like Milo) See our recipe here
  • Coconut milk
  • Coconut butter


  • Parsley – lots planted in various places (if one dies there is usually another coming up somewhere else)
  • Basil
  • Coriander
  • Thyme
  • Oregano
  • Sage
  • Rosemary
  • Chillis – various types
  • Kafir lime
  • Chives
  • Mint
  • Vietnamese mint
  • Lemon grass
  • Stevia

Kitchen equipment

I got a Thermomix in February and it has revolutionised how and what I cook. Amazing kitchen `must have’!!! (If you’re in the Newcastle area I’d be happy to refer you to a consultant.)

I’d love to hear about some of the basics that you keep in your pantry, or fridge, or garden. Leave a comment here and let us know.


  1. A very nice list, especially for those just getting started.

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