Fare Well – City-Ranch Food Supplies List

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.

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)
  • 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)
recipes