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01.12.2017 / By Sonia Raga / Published in THE BRIGHT BIRD

pantry products on a marble table


I made a list of some staples in my pantry and fridge since I thought it may be useful for those starting on this lifestyle. It doesn’t mean that I always have them or that I eat nothing else. These are just the ones I use more often or those that are usually available in my pantry. Many of them last a long time and I only need to buy them from time to time. Concerning vegetables and fruits, I buy them depending on availability in the supermarket but I have also included the ones I eat the most. Needles to say, all the products I buy are free of added oils.


  Grains and pseudograins

  • White jasmine rice
  • Brown rice
  • Black rice
  • Red rice
  • Quinoa
  • Buckwheat
  • Rolled oats
  • Rice flakes
  • Whole wheat pasta
  • Whole spelt flour
  • White spelt flour
  • Whole rice flour



I buy then usually in a jar, but when I have time, I also cook them at home.

  • White beans
  • Kidney beans
  • Black beans
  • Pinto beans
  • Chickpeas
  • Lentils
  • Red lentils
  • Butter or lima beans
  • Tofu



  • Potatoes
  • Sweet potatoes
  • Pumpkin



These are the ones I eat more often:

  • Broccoli
  • Bok Choy
  • Spinach
  • Kale
  • Cabbage
  • Arugula
  • Different varieties of lettuce
  • Cornsalad
  • Bell peppers (mostly red)
  • Onions, leek, green onions, spring onions, scallions…
  • Tomatoes
  • Carrots
  • Mushrooms
  • Cucumber
  • Radishes
  • Asparagus
  • Chinese cabbage


Fruits (the ones I eat more often)

  • Blueberries
  • Oranges
  • Grapes
  • Mangoes
  • Bananas
  • Strawberries
  • Peaches
  • Nectarines


pantry glass jars


 Nuts and seeds

I have many more in my pantry, but these are the only ones I consume often:

  • Flax seeds
  • Chia seeds
  • Walnuts
  • Brazil nuts
  • Sunflower seeds butter
  • Tahini (sesame seeds butter)


Canned Products

I don´t always have them, but I do buy them quite regularly:

  • Sauerkraut (fermented cabbage)
  • Kimchi (spicy fermented cabbage)
  • Green beans
  • Asparagus (white and green)
  • Shitake mushrooms
  • Precooked potatoes
  • Apple Sauce
  • Beetroot in slices


Bread and breakfast cereal

  • Whole wheat bread
  • Pita bread or flat bread
  • Weetabix
  • Cornflakes (no sugar added or low in sugar).
  • Rice pops, quinoa pops…


Non-dairy milk and yogurt

  • Unsweetened soy yogurt
  • Rice-soy milk
  • Almond milk (usually homemade)
  • Calcium fortified soy milk


pantry glass jars with spices


 Herbs and spices

  • Pepper
  • Turmeric
  • Smoke paprika
  • Sweet paprika
  • Cinnamon
  • Vanilla
  • Garlic powder
  • Dehydrated garlic


Vinegars, condiments and sauces

  • Ketchup
  • Mustard
  • Tomato paste
  • Tomate sauce
  • Mexican sauce
  • Balsamic vinegar
  • Apple cider vinegar (unpasteurized)
  • Soy sauce
  • Mirin (japanese wine)
  • Tabasco and other spicy sauces
  • Sriracha (thai spicy sauce)
  • Miso (fermented soy paste)
  • Liquid smoke


sauces on a table



  • Molasses (sugar beets)
  • Molasses (cane sugar)
  • Maple syrup
  • Unrefined cane sugar
  • Rice syrup (I use it in some sweet recipes)
  • Coconut sugar or coconut syrup (I love it but it´s too expensive!)



  • Arrowroot flour: as a thickener. Can be substituted with corn starch.
  • Agar agar: as a thickener
  • Baking powder and baking soda: for baked goods.
  • Yeast: for breads
  • Cacao powder (defatted)
  • Carob powder
  • PB2: defatted peanut flour
  • Kala namak salt: to add some eggyness to certain dishes.
  • Sea salt with kelp: for its iodine content.
  • Brewer´s yeast or nutritional yeast


glass pantry jars


I hope this post was helpful to you. What products do you use the most? Would you recommend me adding something? Let me know in the comments 🙂



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