Upload
ngoxuyen
View
216
Download
0
Embed Size (px)
Citation preview
stockingyour pantry
Paleo leaP Cheat Sheet
Don’t let your time get sucked up by constant trips
to the grocery store for just one more thing – it’s so
much more convenient to stock up on pantry staples
right away. Here’s a starter list to get you going:
Ready to staRt cooking Paleo meals at home?
SpiceS (and Spice blendS)
aSian Middle eaStern/north african
indian thai
the basics
you’ll PRobably want…
if you like ethnic foods…
if you like ethnic foods…
the basics
Salt Pepper Oregano Basil Raw garlic Cinnamon
Chili powder Cumin Paprika Rosemary Thyme Fresh ginger
Curry powderGarlic powderCloves (whole and/or ground)AllspiceNutmegRed pepper flakes
Bay leavesCayenneDillWhole peppercorns and a grinderMustard powderVanilla extract
Dried seaweedFive-spice powderStar aniseDried mushroomsSzechuan peppercorns
Full-fat coconut milk (canned or homemade)Coconut aminos (a Paleo-friendly substitute for soy sauce)MustardBalsamic vinegarApple cider vinegarRed wine vinegar Extra virgin olive oilCoconut oilButter or gheeCanned tomatoes: at least one can each of diced tomatoes and tomato pasteCanned or jarred olivesRaw nuts (almonds, cashews, etc.)Canned fish (salmon, sardines, etc.)
Ketchup*BBQ sauce*MayonnaiseSalad dressing
Sriracha* (or another favorite hot sauce)SalsaYogurt (if you tolerate dairy well)Guacamole
Wine (don’t buy cooking wine; it’s disgusting. Just buy a real bottle of wine and use it for cooking.)Almond and coconut flour (keep in the freezer if you only use small amounts at a time)Dried fruitCoffee and teaTapioca starch and/or arrowroot powder (for thickening sauces) Sweeteners: maple syrup, molasses, and/or honeyGelatin powderUnsweetened cocoa powderNutritional yeastAlmond or other nut butters
make it youRselfAnything marked with a * can be made in a huge batch and then frozen in an ice cream tray to pop out single servings when you want them.
Za’atarRas El HanoutHarissaMint
TurmericGaram masalaCardamom (pods and dried)CorianderFenugreekMustard seed
Kaffir lime leavesThai basilTamarind
Once yOu have the
essentials, yOu can buy
these One Or twO at a time
tO spread Out the cOst.
Tip: online spice sTores
are almosT always cheaper
Than anyThing you can geT
in a grocery, and The spices
are fresher, Too. ThaT goes
double for The less common
eThnic spices.
If you’re strapped
for cash, buy these
fIrst; they’re the most
essentIal.
other StapleSthe basics
you’ll PRobably want…
copyright © 2013-2014 by paleo leap, llc.
All material in this cheat sheet is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being.
Tip: many of These iTems may be cheaper (or only available) online. check
prices before you buy, and Try a small conTainer
firsT To make sure you like and will use iT.
Tip: “Can’T i jusT buy These
aT The sTore?” yes, if you Can
find a paleo-friendly version.
iT’s ofTen very diffiCulT or
impossible. read The labels
Carefully, and waTCh ouT for
sugar and soy!