In My Pantry

  • Amaranth
    • an ancient grain that can be boiled like rice, popped like corn, or ground
    • high in protein & iron
    • Veggies & Amaranth


  • Bragg Liquid Aminos

  • Buckwheat Groats, Raw
    • easily ground into buckwheat flour
    • not as strong as pre-toasted buckwheat
    • can be steamed, toasted or used in baked goods
    • high in fiber & protein

  • Chia Seeds
    • full of omega-3 fatty acids
    • great for thickening foods like overnight oats & smoothies
    • can be used as an egg substitute (1 T chia seeds + 3 T warm water)
    • Pumpkin Banana Muffins

  • Coconut
    • Coconut Milk
      • nice & thick but way healthier than whole cow's milk
      • great for soups & smoothies
      • comes in a can in both full fat and light versions
      • also sold in the refrigerator section to drink by itself (i.e. Silk brand)
      • Curried Pumpkin Quinoa Soup
    • Coconut Oil
    • Coconut Water
      • very filling but healthy beverage
      • the liquid inside a whole coconut
      • reported to aid in healthy skin & weight loss
    • Coconut Sugar
      • Low glycemic
      • Full of nutrients not found in regular white sugar
    • Unsweetened, shredded coconut
    • Coconut Fudge Brownies

  • Couscous 
    • quick & easy to cook
    • made from semolina wheat
    • good source of protein, fiber & B vitamins

  • Flax Seeds
    • full of omega-3 fatty acids
    • must be ground to provide benefits
    • can be used as an egg substitute (1 T ground flax + 3 T warm water)
    • Hot Cross Buns

  • Flour:
    • Graham Flour, Whole Wheat
      • do you like graham crackers? need I say more?
      • whole wheat flour that is coarsely stone ground from dark northern spring wheat
    • Spelt Flour
      • ground from spelt berries
      • use as a substitute for whole wheat flour
      • higher in protein that wheat
      • Pinto Spelt Burgers
    • Brown Rice Flour
      • gluten free
    • White Whole Wheat Flour
      • in almost all cases, this works in place of unbleached white flour
      • can be used as a substitute in recipes that call for whole wheat pastry flour but will result in a slightly denser baked good
      • still has high nutrition and fiber like regular whole wheat flour
      • Hot Cross Buns
    • Whole Wheat Flour
    • Click on this link for a concise article on a variety of flours.

  • Millet
    • yes, the birdseed
    • easily digestible because it is alkaline, not acidic like many grains
    • high in fiber
    • very versatile - use like rice, puffed, as cereal, or in baked goods for a little crunch
    • Vegetable Millet Salad
    • Millet & Oat Granola

  • Nutritional Yeast



  • Rice:
    • Brown rice
      • unlike white rice, the rice kernel is only hulled, not milled & polished, so the nutrients are still there
      • full of B vitamins, fiber & iron
      • super yummy!
      • Stir Fried Veggie Rice
    • Wild rice
      • even more nutrients than brown rice!
      • chewier than other rice
      • great to mix with other rice or grains


*I try to get organic of as many as possible since we use a lot of these items on a daily basis.*
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