A well stocked pantry is key to flavourful, but quick dishes. I wanted to make a resource section for an idea of what to have stocked in your pantry/fridge door for the weekly recipes. Everything listed I usually always have on hand. A lot of the stuff will be used quite frequently in recipes but a lot of it will not, and will just trickle in here and there. Remember, this is just a rough idea and to show you what I almost always have. (I am a chef and I cook all day every day…) 


I know it’s A LOT..don’t be overwhelmed, you don’t need to run out and buy everything. Of course, if you or your family don’t like something/don’t eat it then don’t stock it! I will frequently write substitutions for things and I am always happy to answer any questions you may have about some of these items. Mostly everything can be found at most grocery stores or health food stores. Hard to find spices can be found on my shop page as well as kitchen essentials/tools that I use quite often to cook with.

Pantry Staples

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grains & legumes

  • Rice - jasmine/basmati, brown, wild/black, arborio/carnaroli (risotto rice)

  • Quinoa 

  • Farro (also called spelt/ spelt berries)

  • Oats - rolled, quick cooking, steel cut

  • Buckwheat

  • CousCous 

  • Cornmeal/polenta

  • Pasta - regular, rice pasta/gluten free, etc

  • Lentils - red, green, black

  • Beans - chickpeas, black, pinto,

  • cannellini/white, adzuki, kidney, etc

Nut Butters, 

Nuts & Seeds

  • Almond Butter

  • Natural Peanut Butter

  • Cashew Butter

  • Tahini

  • Almonds

  • Walnuts

  • Cashews

  • Pecans

  • Hazelnuts

  • Pistachios

  • Pine Nuts

  • Hemp Seeds

  • Chia Seeds 

  • Flax Seeds

  • Sunflower Seeds

  • Pumpkin Seeds

  • Sesame Seeds

Oils & Vinegars

  • Avocado Oil

  • Coconut Oil

  • Toasted Sesame Oil

  • Extra Virgin Olive Oil - I always stock a less expensive one for roasting/sauteing and a more expensive/fancy one for drizzling and salad dressings (different oils have different flavours!)

  • Rice Vinegar 

  • Red Wine Vinegar 

  • Apple Cider Vinegar 

  • White Wine Vinegar 

  • Sherry Vinegar

  • Mirin (Japanese cooking wine)

Baking - Flours, 

Sweeteners & Dried Fruits etc

  • Spelt Flour 

  • Whole Wheat Flour

  • All Purpose Flour

  • Almond Flour

  • Buckwheat Flour 

  • Coconut Flour

  • Oat Flour (easy DIY flour)

  • Arrowroot/Tapioca or Cornstarch 

  • Baking Powder 

  • Baking Soda

  • Honey

  • Maple Syrup

  • Coconut Nectar 

  • Date Syrup

  • Molasses

  • Cane Sugar

  • Brown Sugar

  • Coconut Sugar

  • Powdered Sugar

  • Cocoa/Cacao Powder

  • Pure Vanilla Extract 

  • Almond Extract

  • Canned Pumpkin Puree

  • Dark Chocolate/Semi-Sweet Chocolate Bars or Chocolate Chips

  • Unsweetened Shredded Coconut 

  • Dates

  • Dried Figs

  • Raisins 

  • Dried Cranberries 

  • Dried Cherries


  • Sea Salt/ Pink Himalayan Salt 

  • Freshly Ground Pepper 

  • Chili Flakes

  • Curry Powder

  • Garlic Powder a

  • Onion Powder 

  • Turmeric

  • Oregano

  • Thyme

  • Basil 

  • Cumin

  • Coriander

  • Nutmeg 

  • Cardamom 

  • Allspice

  • Clove

  • Cinnamon

  • Nutmeg

  • Garam Masala

  • Fennel Seeds

  • Paprika - regular&smoked

  • Chili Powder

  • Cayenne Pepper 

  • Mexican chile - Chipotle, Arbol, Ancho, Guajillo 

  • Sumac

  • Urfa Biber 

  • Aleppo Pepper


  • Diced/Whole Canned Tomatoes 

  • Tomato Passata (strained tomatoes)

  • Tomato Paste

  • Canned Full Fat Coconut Milk 

  • Quality Boxed Veggie Broth/Chicken Stock or homemade!

  • Dijon Mustard/Grainy Mustard

  • Soy Sauce or Tamari (gluten free soy sauce)

  • Fish Sauce

  • Thai Curry Paste

  • Hot Sauce/Sriracha 

  • Calabrian Chili Paste

  • Miso Paste

  • Harissa Paste 

  • Capers

  • Sun Dried Tomatoes

  • Olives - Kalamata, Castelvetrano etc


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