For those who are just starting out on a refined sugar, gluten and grain-free journey, stocking your pantry can be a little intimidating. Once you start reading labels, it seems like EVERYTHING has some form of gluten or sugar in it, not to mention all of the preservatives and chemicals. There are lots of options for grain-free pantries, but they can be expensive. And there are so many substitutes it can be hard to know where to start.
Getting Started
The first thing you’re going to need to do is make room for your new healthier food ingredients. That first step can be pretty expensive though. Now some people will say it’s all or nothing, and you need to give all of those unhealthy foods away. I for one am on a fixed income, and to frugal to just give all of that food away. So when I first started my new way of eating, I used up the foods that were already in my pantry, and replaced them as needed with healthier options that followed my new eating guidelines.
Here’s a peek into my pantry. I’m gluten intolerant so no breads or pastas. I’m also sensitive to grains, so no rice or oatmeal either. They’re really not necessary though!
Pantry
Pure Olive oil
Coconut Oil {A little expensive, but a small jar last me a good 3 months}
Almond and Coconut Flour {These can be pretty expensive, so I don’t do much baking. Coconut flour recipes also take very little of it because of it’s high absorption rate}
Arrowroot powder {Instead of flour for thickening}
Baking Soda and Powder {Be careful, gluten can be hidden in these}
Sea Salt and Peppercorns for fresh ground black pepper
Herbs & Spices {Be careful of spice blends, as a lot of them contain gluten}
Nuts and Seeds {Raw if possible. An expensive item, but I use very little of them at a time to stretch them out. I use 1/3 of what a recipe normally calls for, and still get the great taste and crunch for far less}
Almond and Sunflower Seed Butters {I avoid peanut butter because it gives me a stomach ache, but feel free to use it if it doesn’t cause you any issues. My family loves the stuff}
Coconut Sugar
Honey {Local and raw}
Grade B Pure Maple Syrup {Still good, but cheaper then grade A}
Vanilla Extract {Make sure it’s pure, as gluten can be hidden is this as well}
Vinegar {Distilled, white vinegar is the safest way of avoiding gluten}
Fresh Garlic
Canned Coconut Milk
Shredded Unsweetened Coconut
Cocoa Powder and Enjoy Life Chocolate Chips
Unsweetened Applesauce
Beans {I avoid them because they cause me stomach issues, but my family enjoys them}
Refrigerator and Freezer
Homemade Chicken, Beef and Vegetable Broths
Meats {Buy whats on sale, as well as what is considered economical meats like ground beef, whole chickens and bone-in meats}
Fish {Wild-Caught}
Fruits and Vegetables {Buy whats in season or frozen, which are usually cheaper. Or even better, grow your own if possible}!
Eggs {Farm fresh if possible}
Butter {Walmart carries a brand called Challenge Butter that is really good, and only a few cents more than their great value brand. It’s not organic, but at least doesn’t contain RBST}
Milk and Heavy Cream {I use very little of these, and use ones without RBST when I do. You can also use almond or coconut milk if you’d like, just make sure they’re unsweetened)
Plain Greek Yogurt {Check that label for gluten and sugar, I’ve found it hidden here as well}
I hope this peek into my pantry helps you in stocking your own pantry if you’re just starting out on a grain-free journey. Once you have all of these items I have listed stocked, it’s honestly not that much more expensive than if you filled your pantry with regular sugar and grain based items. Just keep an eye out for sales, and buy in bulk if you find a good deal.
april
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This is a great list, April! My sister-in-law and nieces are allergic to gluten and with a few exceptions, I'm always worried that I'm going to "poison" them with something! I'm glad to have your list as a resource! :)
- Brooke -
Thank you Brooke :) I was so intimidated when I first started to build my grain free pantry, and would have loved a list like this to help me. I figured if I felt like that, then there were others who felt the same way.
Such a comprehensive list. Thanks for the great resource.
Thanks Sarah, glad you find it helpful. :)
Great list April. I have decided not to have too much almond flour and coconut flour for treats (just a little) because they are still calorie dense, and yes it's still pricy to buy fresh vegetables in Nashville, but I think its worth it and how it might save on medical bills. I invested in a Vitamix to help out with smoothies, etc. I still spend a lot on groceries, but I think good food is good medicine. I try to find sales on grass fed meat and buy in bulk. We keep our meals fairly simple. I don't do paleo every day, just most days. My family still eats pasta. I just skip it and eat the meat and veggies.
I'm the same way Angela, my family refuses to give up certain foods like pasta and rice, but they have gave in and eat more veggies and fruits for me, so I've learned to pick my battles to keep meal times peaceful. I let them have those things, along with the healthy stuff, and I just stick to the grain free items. It works for us. :)
Thanks for this! I'm trying to make the transition to gluten-free and am also on a pretty strict budget.