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WPF Pantry List

Intact Whole Grains Essentials:

 

  • barley, hulled (not pearl)

  • bulgur wheat

  • oats, old-fashioned (not quick-cook)

  • oats, steel-cut (aka Irish oats) AND/OR oat groats

  • quinoa, all colors

  • rye berries

  • rice, brown (long or short grain)

  • wheat berries

 

Grains Honorable Mentions:

 

  • amaranth

  • buckwheat

  • farro​

  • freekeh (has a smoky flavor)

  • kamut (aka Khorasan wheat)

  • millet

  • popcorn (for an air fryer)

  • rice, wild and/or black

  • teff
     

Legumes + Pulses Essentials:

  • black beans

  • black eyed peas

  • cannellini beans (large or small)

  • edamame, organic (soy beans)

  • garbanzo beans (aka chickpeas)

  • great northern beans

  • kidney beans, red

  • lentils, all colors

  • navy beans (aka white beans)

  • peas, split, all colors

  • pinto beans

 

Beans Honorable Mentions:

 

  • adzuki beans

  • baru beans

  • cranberry beans

  • fava beans (aka broad beans)

  • lima beans (aka butter beans)

  • mung beans (great for sprouting, too)

Herbs + Spices Essentials:

  • allspice and/or pumpkin pie spice

  • basil leaves, ground

  • bay leaves, whole (aka bay laurel)

  • caraway, seeds or ground

  • cardamom, ground

  • cayenne pepper, ground

  • chili powder

  • Chinese five spice

  • cinnamon, ground

  • coriander, ground

  • cumin, ground

  • curry powder, all varieties

  • dill leaves, ground

  • garlic, granulated

  • ginger, ground

  • herbs de Provence

  • mustard, seed or powder

  • nutmeg, ground or whole

  • onion powder

  • oregano leaves, ground

  • paprika, sweet

  • paprika, Hungarian (smoked)

  • peppercorns, whole, all colors

  • red chili flakes

  • rosemary, ground or whole leaves

  • salt, iodized (be frugal with salt)

  • sesame seeds, toasted (white and black)

  • shichimi togarashi (Japanese seven spice)

  • thyme, ground

  • turmeric, powder

  • vanilla, bean or extract (check label)
     

Herbs + Spices Honorable Mentions:

 

  • anise or fennel, seeds or ground

  • ras el hanout (eight Arabic spices)

  • Cajun seasoning (low-salt)

  • garam masala, ground

  • garlic, powder

  • jerk seasoning (low-salt)

  • oregano leaves, Mexican (a bit stronger)

  • pickling spice blend

Other Pantry Essentials:

 

  • artichoke hearts (in water, not oil)

  • cacao, dark (72%+ powder)

  • chia seeds

  • dates, dried and pitted (no sugar added)

  • flax meal (or seed and grind yourself)

  • goji berries, dried

  • horseradish, prepared raw (no cream)

  • jalapeño, pickled, low-salt

  • mustards, low-salt, low-ingredient

  • olives, low-salt

  • pasta, whole wheat and bean-based

  • plums, dried, pitted (aka prunes)

  • raisins and/or currants

  • raw almonds

  • raw Brazil nuts

  • raw cashew nuts

  • raw pepitas (pumpkin seeds)

  • raw sunflower seeds

  • raw walnuts

  • salsa, low-salt 

  • seeds, sprouting (a mix is best)

  • soba noodles

  • sauerkraut, low-salt (or homemade?)

  • tamari sauce, low-salt

  • tea, all (earl grey, green, hibiscus, etc)

  • tomato, crushed + diced + whole

  • tomato, paste

  • vegetable stock (or make your own)

  • vinegar, apple cider (with the "mother")

  • vinegars, all 

  • wakame + furikake + nori (seaweed)

  • yeast, nutritional (not brewer's)
     

Other Honorable Mentions:

  • cereal, Grape Nuts and Food for Life

  • cereal, whole grains (Bob's Red Mill)

  • corn masa, organic (all colors)

  • crackers, whole grain (Wasa and Ryvita)

  • jackfruit, tinned

  • flour (almond, buckwheat, chickpea)

  • Thai curry paste (vegan)

  • Yuzu ponzu sauce (vegan)

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