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Pantry Staples

Flours:

1. All-Purpose Flour
2. Oat Flour (or Ground Oats)
3. Buckwheat Flour
4. Rice Flour
5. Cornstarch
   
   

Specialty:

1. Nutritional Yeast
2. Dried Shiitake Mushrooms
3. Breadcrumbs
4. Cocoa Powder
5. Vanilla Protein Powder
6. Soy Mince (TVP)

Pasta & Spaghetti:

1. Brown Rice Pasta, Penne
2. Brown Rice & Quinoa Spaghetti

Grains & Legumes:

1. Green Lentils
2. Red Split Lentils
3. White Rice, Basmati
4. Quinoa
5. Oat Flakes

Nuts & Seeds:

1. Sesame Seeds
2. Chia Seeds
3. Ground Flaxseeds
4. Hemp Hearts
5. Pumpkin Seeds
6. Sunflower Seeds
7. Cashews
8. Walnuts
9. Peanuts
10. Nut Mix (small quantities): almonds, hazelnuts, pistachios, Brazil nuts

Vinegar & Oil:

1. Apple Cider Vinegar
2. Red Wine Vinegar
3. Balsamic Vinegar
4. Olive Oil
5. Coconut Oil
6. Refined Coconut Oil

Canned Goods:

1. Canned Black Beans x 2
2. Canned Chickpeas x 2
3. Canned White Beans x 2
4. Canned Green Lentils x 2
5. Canned Chopped Tomatoes x 2
6. Coconut Cream x 2
7. Canned Pineapple

Misc:

1. Soy Sauce
2. Sweet Miso Paste
3. Nori Sheets 

For Baking

1. Cooking Chocolate
2. Chocolate Chips

Fridge

Non-Dairy:

1. Milk | Soy, Oat or Cashew x 2
2. Almond Milk
3. Coconut Milk
4. Plain Yogurt | Soy, Oat or Cashew x 2
5. Firm Tofu x 6

Condiments:

1. Mustard
2. Tomato Paste x 2

Butters:

1. Peanut Butter
2. Almond Butter
3. Cashew Butter
4. Tahini

Sweeteners:

1. Agave Syrup
2. Maple Syrup
3. Date Syrup
4. Blackstrap Molasses

Fruit:

1. Fresh Apples
2. Dates
3. Prunes
4. Dried Apricots
5. Dried Cranberries

Vegetables:

1. Sweet Potatoes
2. Cooked Beetroot
3. Carrots
4. Onions
5. Garlic
   
   

Freezer

Vegetables:

1. Frozen Broccoli x 2
2. Frozen Cauliflower x 2
3. Frozen Green Beans x 2
4. Frozen Peas
5. Frozen Corn
6. Frozen Spinach

Misc:

1. Almond Flour
2. Coconut Flakes
3. Shredded Coconut
4. Frozen Tempeh
5. Frozen Strawberries
6. Frozen Blueberries

You can also keep in the freezer: herbs, frozen lemon juice, homemade parmesan, ginger and turmeric roots. 

Fresh

Only buy the following items when you already know you are going to make with them and/or use them up in the next 2-3 days:

Eggplants, zucchini, cabbage, red cabbage, mushrooms, cauliflower, bell peppers, cucumbers, tomatoes, avocado, lettuce, arugula, kale, asparagus, kiwifruit, bananas, pineapple, strawberries, blueberries, pears, lemons, melon.

Tomatoes lose flavor if you place them in the fridge so they should be kept on the counter or in the pantry. Tomatoes will continue to ripen at room temperature. Use them up within 2-3 days. 

The same goes for bananas. Unlike tomatoes, once ripe, bananas can be frozen and then used for baking. Peel ripe bananas, mash them and place in a zip-lock bag (1-2 per bag) or slice and place in a tupperware container. They will last for up to 6 months in the freezer.

Keep avocados on the counter or in the pantry until they ripen. Once they ripen (they should be soft as you press on the skin), place them in the fridge. They will last well for up to 2-3 weeks refrigerated.