Essential Pantry List for the Primal Kitchen

You will need a good supply of healthy fats and oils.  All the crap you’ve been taught your whole life about unsaturated and saturated fats, well throw it out the door.  Also throw out that stupid carbs above all food pyramid the FDA has been brainwashing you with.  Animal fat (saturated) was a staple in our ancestors diet. There is a great section in the book I mentioned in my last post, Eat Naked, about fats.  Hydrogenated oil is horrible. Basically they took an oil which is very unstable from a creepy over modified plant, soy, and changed it on a molecular level so it can withstand high heat, making something completely foreign to our bodies.  Read labels. Anything with hydrogenated anything, throw it out.  Here’s a list of healthy fats and oils to replace your “vegetable” oil and margarine with.  Take the time to learn what each is for and which ones can withstand higher heat, as well as which ones are meant to stay room temperature such as on salads.

*Olive oil

*Coconut oil (A saturated fat from a natural source that is a great way to cook things in medium-high heat)

*Butter from grass-fed cows (grass-fed is best for many reasons which we will get into later)

*Lard. Yes, lard. Your grandmother used it and so should you.

*Other oils for dressing salads such as grapeseed, avocado, and safflower

Baking essentials:

*Coconut flour (expensive but only used in small amounts so it should last quite a long time)

*Almond meal or flour (I make my own with a food processor, MUCH cheaper than buying it premade)

These two flours are used in most paleo baked goods since they are grain-free.

Herbs and Spices:

I keep a large amount of dried spices in my cabinet that create wonderful flavor combinations once you learn what goes with what.  Here are a few that I always have handy.

*Cumin, coriander, cinnamon, smoked paprika, chipotle chili powder (all-time favorite), fennel, nutmeg, ground cloves.

Herbs can be kept dried or fresh, fresh being best for optimum flavor.

*Basil, flat-leaf parsley, rosemary, sage (only fresh because I grow it and then dry it in the fall), cilantro, thyme (dried), oregano (dried).


*Raw honey

*Pure maple syrup


Other essentials:

Canned coconut milk (I have so many great uses for this)

Vinegars (apple cider being my favorite)

Organic stone ground mustard for quick lunches like salmon salad or with no preservative added deli turkey

Dried fruits such as apricots and cranberries

A variety of nuts and seeds.  Almonds, walnuts, pumpkin seeds, etc.

Nut butters such as almond or sunflower seed (peanuts are against the primal thing since they are a legume. Anything not edible pre-cooking our paleolithic ancestors wouldn’t have consumed, so legumes are out. This is something I have a hard time with. I love peanut butter and haven’t found any other butters that can compete.  But aflatoxin is pretty creepy if you want to look that one up).

Eggs.  I know they aren’t considered a pantry item, but I am sure to always have them handy.

And for those of us with chocolate addictions, a bar of dark chocolate, preferably one without soy lecithin or other additives, and a bag of cacao nibs (unprocessed cacao) The best I’ve found is a brand called Fearless which I found at Earth Fare. Chocolate has healthy properties when it’s in its unprocessed state so a little dark uncrapped-up cacao is beneficial for both body and mind.


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