January’s almost upon us! With December’s festivities out of the way, it’s time to look ahead and get a fresh start to 2016. And one of the best ways to kickstart a healthy New Year is to stock our kitchens for success!
I’ve heard from many Nomsters—especially those who are brand-new to Paleo—who’ve read my Paleo 101 overview and want to dive right in, but they don’t know how to prep for the journey. And while I’ve posted about my own home pantry before, I know mine’s got a bit more stuff than most folks need. (I tell myself it’s ’cause I develop recipes for a living now—but to be honest, it’s also because I’m a recovering hoarder.)
So this January, I’m partnering with Whole Foods Market to show you how to stock your kitchen with Paleo essentials to ensure a successful (and nomtastic) Paleo challenge. If you happen to wander into a Whole Foods Market in Northern California (or Reno, Nevada) in the month of January, you’ll once again see my Nom Nom Paleo Picks throughout the store pointing out my favorite items. (No time to read this post? Just print out this shopping list and hit the store running!)
Ready? Let’s fill your kitchen with all the good stuff that’s going into your family’s belly!
I’ve said it before: The most sustainable, nourishing, and flavorful animal protein
comes from healthy beasts that chow down on whatever nature intended them to
eat. When filling up your freezer or fridge, prioritize the purchase of grass-fed (and grass-finished) beef, lamb, and
goat, as well as pastured poultry/eggs and sustainable seafood. Yeah, I know—these items
aren’t cheap, but I make it work by buying ground meat and lower-cost braising cuts (e.g., chicken thighs, chuck roast, brisket, Boston butt roast). Plus, I always stock up when there’s a sale.
I also keep “emergency protein” on-hand to ensure quick meals whenever I’m too tired, lazy, or stressed to whip up more complicated recipes. These pre-cooked items include canned seafood, (like wild salmon, sardines, and tuna), hard-boiled eggs, and organic deli meat. And when I’ve got absolutely nothing in the house, I’ll swing by my local Whole Foods and buy a salt-and-pepper-seasoned rotisserie chicken that I can serve with a giant green salad. But to be frank, I try to always have stuff in the pantry, ’cause the only way to ensure a successful Paleo challenge is to be prepared!
People wrongly assume that eating Paleo is a MEAT FEST, but I respectfully disagree. Sure—on my dinner plate, you’ll find a palm-sized portion of high-quality protein, but the rest of my plate is overflowing with
vegetables. It’s become a Paleo cliché, but I eat more plants than I did when I dabbled in vegetarianism
many years ago.
I prioritize purchasing in-season, pesticide-free produce and I make sure my family eats a variety of fruits and veggies. Of course, I have to make sure that I actually eat ’em because there’s nothing worse than pulling open my vegetable crisper and finding melted and moldy produce.
I also stock up on “emergency greens” by buying organic
frozen vegetables, pre-washed organic salad greens, and baby kale. After all, when the
veggies are prewashed and cut already, I don’t have an excuse not to cook with
Replace the bottles of highly processed, omega-6 dominant
vegetable oils on your shelves with healthy cooking fats like ghee, coconut oil, rendered animal fats (e.g., lard, tallow, bacon drippings, and duck fat), avocado oil, macadamia nut oil, or extra-virgin olive oil. Remember: fat is not the enemy. You just need to make sure the fats you consume are the right fats. (You can read more about healthy fats in this cooking fat primer by my pal, Diane
Nobody wants blah food, right? I have certain items on-hand
all the time that will magically transform meat and veggies from boring to nomtastic! The number one thing to know is which ingredients naturally boost umami, the fifth taste. I extoll the virtues of umami whenever I can because it truly is the shortcut to deliciousness. You can
read about it in our cookbook or listen to this podcast episode to learn
Here are the flavor boosters that I stock in my kitchen:
Coconut Aminos: This dark, salty, aged coconut tree sap tastes remarkably similar to soy sauce, but without gluten or soy. I combine it with fish sauce for the perfect seasoning.
Red Boat Fish Sauce: Fish sauce is a staple ingredient in a number of Southeast Asian cultures. It’s literally umami in a bottle. Yes, it smells a little gross, but don’t judge a condiment by it’s nose. A few drops makes every savory dish taste better.
Fresh garlic, ginger, scallions: I do a lot of Chinese cooking so I always make sure I have these three items on hand—the holy trinity of Cantonese cooking.
Fresh herbs: Fresh herbs add brightness and flavor to your meals, so make sure you have plenty on hand. Watch this Periscope video to see how I store fresh herbs so they last up to two weeks.
Dried spices and seasonings: My spice cabinet always
contains dried thyme, bay leaves, garlic, and onion. I also have several spice
blends that are my go-to seasonings—just sprinkle it on a garbage stir fry
and you’re golden!
Assorted vinegars/citrus: Acids are a key component in cooking, and one of the most valuable flavor enhancers in your pantry. A splash of vinegar or a squeeze of fresh lemon or lime juice often adds much-needed tartness and brightness to your finished dishes. Just make sure that your vinegars don’t contain gluten (e.g., malt vinegar) or additives.
Prepared sauces/dressings: It’s always better to make your own sauces and dressings from scratch, but to stay sane, I keep a few bottles of marinara sauce, Thai curry paste, and salsa in the pantry. All feature Paleo-friendly ingredients, and enable me to quickly throw together a meal. (Feeling ambitious? Make your own Paleo-friendly sriracha. I even have a Whole30-compliant version!)
Dried Mushrooms: Add a blast of umami to all your stews and
braises by tossing in a few reconstituted dried mushrooms. You can also use them to make the best
seasoning blend of all time, Magic Mushroom Powder.
Tomato Paste: Just one spoonful will add depth and umami to your stews and braises.
Bacon: Bacon is delicious, but I use it more as a flavor booster than as the main dish. Make sure the bacon you choose is made with pastured pork and no crazy additives. If you’re on a strict Paleo challenge, avoid bacon with added sugar. My kids go crazy over my Roasted Broccoli & Bacon, because BACON.
Your mother is 100% correct about water being the best way
to hydrate, and I’m not going to disagree with her. You can make your agua fancier by adding sliced fruit or cucumbers (spa water!) or you can guzzle sparkling water. But if you’re craving something different, I
recommend kombucha, assorted teas (with no sweetener or dairy), coconut water,
or black coffee. Homemade almond milk is also kind of awesome. (Just omit the vanilla extract if you’re on a Whole30.) On chilly mornings, one of my favorite
drinks is a warm mug of bone broth, which you can store frozen in convenient portion sizes. Don’t knock it ’til you try it!
After I started eating Paleo, I discovered that I was a lot less hangry, and I didn’t need to snack every couple of hours. Once my body got acclimated to eating real food again and responding to my natural satiety cues, I found that I wasn’t hungry all the time. In fact, when you go Paleo, you’ll probably only reach for nibbles because you’re bored and feeling like chomping on something. If I’m
at home and my stomach rumbles ’cause I didn’t quite fill up on my main meal, my snacks tend to be mini versions of meals (like fruit or
vegetables + protein + healthy fat).
Of course, there will be times when you’ll be travelling or
stuck in a Paleo wasteland in between meals (say, at work or school) and you might
want to have a little something in your bag to tide you over. My favorites are salted and
roasted macadamia nuts, beef jerky, and dark chocolate (85-90% cacao). I don’t
indulge in sweets too often, but when I do, I make sure it’s worth it and I won’t
feel terrible afterwards. (Reminder: If you’re doing a strict Paleo challenge, you should avoid even Paleo-fied versions of your favorite treats. Sugar is still sugar, even if it’s in the form of honey or maple syrup.)
Okay, Nomsters—are you inspired to hit the market? Download and print my handy-dandy Whole Foods shopping list and get yourselves ready for some tasty meals!
Full disclosure: As I mentioned above, this is a Whole Foods-promoted post, but as always, all opinions expressed are my own, because I don’t let people put words in my mouth. (Food, yes, but words, no.)
Looking for more recipes? Head on over to my Recipe Index. You’ll also find exclusive recipes on my iPhone® & iPad® app, and in my New York Times-bestselling cookbook, Nom Nom Paleo: Food for Humans (Andrews McMeel, December 2013).4