Fare Well – City-Ranch Food Supplies List

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.

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
• 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)
• 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)