Cleaner Pantry

Clean, lower sodium, less sugar, wholesome eating can be a bit of a challenge if you don't have the right pantry items.  Luckily finding key ingredients has become a lot easier with the proliferation of organic food markets and on-line shops.  The below list represents my 'core' basics - the items that I use the most.  Buy organic as much as possible.


No-sodium baking powder

No-sodium baking soda

Pure vanilla extract

Whole vanilla beans

Raw cocoa powder

Arrowroot powder

Active dry yeast


Unbleached all purpose flour

Whole grain wheat flour

Spelt flour

Coconut flour

Tapioca flour

Buckwheat flour

Grains, Rice, and Beans

Stone ground cornmeal

Stone ground grits

Brown, medium grain rice 

Long grain rice (try Carolina varietals)

Wild rice

Stone cut oats

Red field peas

Pigeon peas

Black eye peas

Purple cape or organic small red kidney beans

Oils and Vinegars

Canola oil

Extra-virgin olive oil

Coconut oil

Raw and unfiltered apple cider vinegar

Real aged balsamic vinegar

White wine vinegar

Red wine vinegar


Pure, unrefined cane sugar

Raw honey

Pure maple syrup

Liquid stevia

Granulated stevia

Unrefined coconut sugar

Fair trade dark brown sugar

Sorghum syrup

Nuts and Dry Fruit

Unsalted pecans

Unsalted walnuts

Whole, roasted, unsalted almonds

Unsalted peanut butter

Unsalted almond butter

Un-sulphured apricots

Un-sulphured raisins