An on-going list of Deliberate Fare pantry and refrigerator food supplies. Fit for peeps with food issues. Featuring lots of low-FODMAP, dairy-free, gluten-free, gum-free, onion-free, garlic-free, migraine-safe items.
Want to know what’s behind our pantry and refrigerator doors at the City-Ranch? Well, certainly no skeletons...at least not until Halloween, Baby!
Here is a running list of our top, must-have staples for preparing food that is food-issue-friendly. There are a variety of food issues in our household between my Mr. Wonderful and myself, so this list is mainly low-FODMAP, onion-free, soy-free, gluten-free, gum-free, low-lactose if not dairy-free, and migraine-friendly. There are quite a lot of vegan and vegetarian items as well, although ours is a omnivore household.
* Denotes item that we keep in refrigerator or freezer in order to prolong freshness.
Flours, powders, and starches ready for baking (most from Bob’s Red Mill or Arrowhead Mills)
- Coconut flour
- White rice flour
- Brown rice flour
- Sweet rice flour
- Tapioca flour (also known as tapioca starch)
- Potato starch (not potato flour)
- Teff flour
- Millet flour
- Buckwheat flour
- Sweet potato flour (from Paleo Planet)
- Whole oats (for breakfast and also to make into oat flour)
- Masa (Mexican corn flour; I use Maseca masa corn flour)
- Cornmeal
- White polenta
- Baking powder
- Baking soda
- Sea salt
- Kosher salt
- Ground peppers (black, white, chili)
- Variety of dried herbs and spices (not garlic and not onion due to Migraine Warning and being high-FODMAP)
Sweeteners and sweets
- 100% pure maple syrup
- 100% pure golden corn syrup (not high-fructose corn syrup)
- 100% pure golden cane syrup
- Raw, granulated cane sugar
- Brown sugar
- Powdered cane sugar (I use Imperial powdered sugar, it has less clumps and is born and raised in Texas)
- Caster sugar (also known as sanding sugar or very fine sugar)
- Coconut palm sugar (has a lower glycemic index than other sugars)
- Pure vanilla extract
- Pure fruit jam (I use Eden Organics grape butter with no sugar or Bonne Maman strawberry or raspberry preserves; Migraine Warning for raspberries)
- Lemon curd (I use Thursday Cottage)
- Enjoy Life baking chocolates (this brand is completely dairy-, soy-, nut-, and gluten-free; Migraine Warning)
- Pasha chocolate bars (this brand is also completely allergen-free; Migraine Warning)
- 100% pure cocoa powder (Migraine Warning)
- Candied ginger treats (I use Ginger People Gin-Gin crystallized ginger and ginger chews)
- *Shredded coconut (unsweetened; I keep mine in the refrigerator)
- Coconut flakes (unsweetened)
Oils, butters, nuts, and seeds
- Coconut oil (I use Dr. Bronners and Nutiva)
- Palm shortening (I use Spectrum)
- Coconut and palm blend shortening (I use Nutiva)
- Olive oil
- Grapeseed oil
- Canola oil
- Sesame oil
- Coconut oil spray (for spraying waffle griddler)
- Onion-Infused Oil (some available commercially)
- Garlic-Infused Oil (some available commercially)
- *Plain, natural peanut butter (I use Santa Cruz Organic or Smucker’s Nautral; Migraine Warning)
- *Raw sesame tahini (I use Artisana Organics raw tahini)
- Plain nuts (almonds, macadamia, pecans, walnuts, pine nuts; Migraine Warning)
- Plain seeds (chia seeds, sesame seeds, *flax seeds)
Pantry
- Vinegars (white, balsamic, Champagne; Migraine Warning in large quantities and for balsamic and Champagne due to the aging process)
- Seafood boil spice pouches (I use Louisiana Fish Fry Products Crawfish, Shrimp, & Crab Boil as it has no MSG, no garlic, and no onion; it is simply mustard, coriander, red pepper, bay leaf, dill, clove, and allspice)
- Mustard (I use Sir Kensington’s)
- Dijonnaise (a blend of mustard and mayonnaise; I use Sir Kensington’s)
- Mayonnaise (I use Sir Kensington’s– it is the only soy-free one I have found that is also tasty)
- Ketchup (I use Sir Kensington’s – it is the only one I have found that is free of high-fructose corn syrup and that is also tasty; 1 Tbsp is low-FODMAP)
- *Vegan Vegetable Stock
- *Onion-Free Chicken Stock
- Clam juice (I use Bar Harbor)
- Boxed or canned chickpeas in their own juice (up to ¼ cup serving for low-FODMAP; I use 365 because it does not have BPA lining)
- Boxed or canned lentils in their own juice (up to ½ cup serving for low-FODMAP; I use 365 because it does not have BPA lining; Migraine Warning)
- Plain, canned tuna, salmon, and anchovies in their own juice (I use American Tuna and Wild Planet because they use the fish only without additives, non-GMO, BPA-free lining, and low-mercury content)
- Pumpkin puree in can or box (I use Farmer’s Market because it does not have BPA lining)
- Butternut squash puree in can or box (I use Farmer’s Market because it does not have BPA lining)
- Tomatoes in can (I use 365 because it does not have BPA lining)
- Tomato paste (I use 365 because it does not have BPA lining)
- Dry rice (I use Rice Select Jasmati jasmine rice – it is born and raised in Texas)
- Dry quinoa
- *Cream of buckwheat cereal (I use Pocono because it is gluten-free; this is buckwheat which is not wheat and non-dairy, it is similar to a grain but is actually a seed which makes a lovely hot cereal)
- Cream of rice cereal (I use Cream of Wheat brand because it is gluten-free)
- Brown rice noodles (I use Annie Chun’s)
- Brown rice pasta and lasagna noodles (I use Jovial, Delallo, and Tinkyada)
- Egg and brown rice tagliatelle pasta (I use Jovial)
- Buckwheat soba noodles (I use Eden Selected)
- Pre-cooked polenta (I use Food Merchants because it is organic and gluten-free)
- Taco shells (I use 365 and Garden of Eatin)
- Corn chips (I use Garden of Eatin)
- Thin corn or brown rice cakes (I use Suzie’s and Lundberg Family Farms)
- Crunchmaster sea salt multi-grain crackers (soy-free and gluten-free)
- Granola (I use Purely Elizabeth Ancient Grain Granola Original because it is low-FODMAP, gluten-free, no dried fruit, and made without refined sugar)
- Granola bars (I use 88 Acres Chocolate & Sea Salt Bars because they are free of major allergens, are low-FODMAP, and are super tasty)
- Coconut macroons (I use Jennies because it is few ingredients, pantry stable, and gluten-free)
- Wines, Champagne, and other spirits (Migraine Warning and FODMAP warning for some)
Dairy and non-dairy
- *Lactose-free milk
- *Heavy whipping cream (naturally low-lactose)
- *Lactose-free yogurt (I use Green Valley Organics found at Whole Foods; due to fermentation, it can be a migraine trigger)
- *Lactose-free cream cheese (I use Green Valley Organics found at Whole Foods)
- Non-Buttermilk Buttermilk (Migraine Warning)
- *Unsalted butter (naturally low-lactose)
- *Vegan ricotta (Kite Hill - almond-based)
- *Vegan mozzarella, sliced (Follow Your Heart – coconut based)
- *Ricotta, Colby, Monterey Jack, mozzarella, (I use Organic Valley and Rumiano Family organics; naturally low-lactose)
- *Parmesan-Reggiano, Swiss, Cheddar (naturally low-lactose; due to aging, Migraine Warning)
- *Nut, grain, or seed milk (see Almond Milk, Flax Milk, and Rice Milk; I use Malk Organics Pure Almond Milk if short on time because it is only three ingredients, without gums and fillers, born and raised in Texas, and tastes like liquid marzipan)
- Nutritional yeast (non-dairy; lends a cheesy flavor to dairy-free foods)
Vegetables, eggs, and other refrigerator staples
- Root vegetables (baking potatoes, sweet potatoes – up to half for low-FODMAP, red potatoes, Yukon gold potatoes, yams, *carrots, *parsnips, *fennel)
- Squash (acorn, spaghetti, *cucumber, *summer squash)
- Tomatoes (Roma and grape)
- Citrus (lemons, limes, oranges, pineapple; Migraine Warning)
- Seasonal fruit (kiwi, star fruit, grapes, strawberries, blueberries, raspberries; Migraine Warning for raspberries)
- *Greens and lettuces (spinach, butter, romaine, kale, endive)
- *Bell peppers
- *Seasonal vegetables (eggplant, broccoli, asparagus, okra, green beans)
- Seasonal fruit (*raspberries, *blueberries, *strawberries, kiwi, star fruit)
- Onion or garlic (one only on-hand to make Infused Oil; Migraine Warning)
- *Frozen veg and fruit (cranberries, blueberries, peas)
- *Wrights of Texas fresh green salsa (vegan, gluten-free, onion- and garlic-free, and low-FODMAP)
- *Variety of fresh herbs (not green onions due to Migraine Warning)
- *Eggs
- *Uncured Bacon (I use Applegate; it is free of nitrates and nitrites which typically are migraine triggers)
- *Deli fresh lunch meat (free of preservatives, honey, garlic, and onion)
- *Deli fresh rotisserie chicken (plain, with salt and pepper only; be careful, many grocery rotisserie chickens are filled with unsavory chemicals, onions, and garlic)
- *Corn tortillas (I love Margarita’s stone ground corn vegan tortillas)
For others (we cook for other peeps from time to time)
- *Puff pastry (I use Dufour as it has few ingredients, no preservatives, no high-fructose corn syrup, no soy)
- *Unbleached wheat flour (I keep a jar of it in my freezer)
- Swerve confectioner's sugar (for sugar-free sweetening)
- Erythritol (for sugar-free sweetening)
- Annie’s Organic Bernie’s Farm macaroni and cheese (although my Guilt-Free Mac ‘N Cheese is a hit for most in my fam, one niece who will remain nameless still prefers the old-fashioned boxed version; Annie’s is soy-free and has fewer preservatives and fillers than the leading brand we all grew up eating)
- Apples (contrary to popular belief, these green-yellow-red beauties are hard for some people to digest)
- Bananas (my Mr. Wonderful loves these; I avoid because they are a migraine trigger; Migraine Warning)
- Coffee (for my parents and siblings who are lucky enough to handle this heady elixir of life; Migraine Warning)
- Tea (my Mr. Wonderful loves a cuppa in the morning and evening; Migraine Warning)