BUILD YOUR KETO PANTRY!
Last week I got a direct message on Instagram asking me for some suggestions of things that every person who is following a ketogenic diet should have in their pantry. I am going to expand on my quick response to him here, with my choices for the top ten items you should have in your house! In no particular order:
Good Salt
So you have more than likely heard Coach Jon or myself talk about our love for Redmond Real Salt and their products but in the end, any salt that is just salt with no additives like dextrose or maltodextrin aka sugars should be in your house! Regular table salt with that these things added as anti-caking agents but your body isn’t going to say “Oh ok, that’s why that’s there, I will ignore it.” Getting some Redmond or a pink Himalayan salt or a sea salt will provide you with a cleaner source of sodium. If you are interested in checking out Redmond click here and use code GORMY to save 15%! (Yes, being transparent I get a portion of the profit when you save!)
Fats Galore
Most healthy fats are shelf stable and are a key component of a ketogenic pantry! Stock up on fats like avocado oil, coconut oil and animal fats (lard, tallow, ghee!) for higher heat cooking and get some flavorful olive oil for use in finishing dishes or drizzling on salads. Best to not cook with the olive oil as it has a lower smoke point and will turn rancid on you.
Spice It Up!
If like me you crave variety in your food but also don’t always like cooking something new every day, having plenty of different spices and blends in your house can change up any dish in an instant. Just be sure to read the labels to ensure you don’t grab something with added sugar (in any form!) or fillers like corn starch, corn flour or rice flour. Never assume! If you want to try a few flavors you might not be completely familiar with I recommend finding Aleppo Pepper, Chipotle Powder, Smoked Paprika, Zatar, and Sumac.
Vinegars
Speaking of olive oil above, you can whip up a quick salad dressing with oil & a variety of vinegars. Stick to choices like apple cider vinegar (with the mother,) white vinegar, red wine vinegar, and champagne vinegar. Balsamic vinegar, while delicious, can stack the carbs up and often has sugar as an added ingredient.
Bone Broth
While making your own is ideal, there are several brands of bone broth available now you can keep on the shelf. You can use it to create a keto friendly soup experience or even drink for a hearty savory treat. If you’re looking to up your fat content daily and aren’t a fan of “bulletproof” coffee, you can add butter or an animal fat to hot bone broth and blend it up! I love to add this hearty broth to sautéed ground beef. Bone broth adds a low calorie bump of protein with little fat or carbs. If you’re on the go, Lono Life even makes an incredibly delicious and clean powdered bone broth that I really enjoy.
Protein “Snacks”
I am going to group together a few items as “Snacks” that I think have many uses in a ketogenic kitchen. They can be snacks or a meal component as well! This category for me includes pork rinds, cheese crisps, jerky, biltong, and other cured meat items. As a rule you will want to read labels of course and avoid items that include added sugars and even grains/starches. The great thing about most of these items is they are portable and easy to take on the go if you are headed on a road trip or to an event where you know you might need some food. Having them in your house already cuts off the chance of not finding a healthy choice at a convenience store, etc.
Mustard(s)
Aside from honey mustard, most mustards are going to be pretty clean ingredient-wise and can be a fun way to add flavor to dish without affecting your macros. And I am not just talking about plain old yellow mustard! Currently in my house I have yellow, spicy brown, dijon, jalapeño mustard, stone ground and Trader Joe’s new Dill Pickle Mustard. Am I obsessed? Maybe! But I find the acidic bite of a good mustard can help cut the taste of fatty meats when your palate gets exhausted. And of course, through a squeeze of mustard into you olive oil & vinegar dressing and you’re making magic!
Canned Proteins
Simple but useful canned proteins can offer a quick meal solution or help with some pretty epic keto creations. I recommend keeping a few cans of chicken, tuna, sardines, and even salmon around. They can provide some solid protein in a rush, and blended with some avocado oil mayo they can help you get in some healthy fat. For sure prepping and cooking fresh is a better idea but we don’t always have that time. Got some canned chicken and looking for a fun way to use it? Check out KetoConnect’s Chicken Pizza Crust here!
Coconut Cream/Milk
Looking for an alternative to dairy? Canned coconut milk can be a great choice. I like to keep a few cans in the house for use in sweet and savory dishes, especially creamy curries. If you pop em in your fridge you can separate the coconut water and cream. Pour off the water and you’re left with a delicious thick cream that can even be whipped.
Nuts & Nut Butters… MAYBE!
Nuts and nut butters can be delicious and a great source of fat. I add the maybe caveat because these are certainly an item where portions will matter because the carbs add up fast. Also, if you’re someone (like me!) who might have a bit of a control issue personally when it comes to scooping out that nut butter it can be best to find proportioned packets like FBombs or keep them out of your pantry in general. When looking at a nut or nut butter label looks for added sugars and oils (palm, canola, sunflower) that you probably want to avoid. The nut itself and salt are really the only ingredients to a quality nut butter. One unique nut you may not have heard of that I would recommend is the pili nut. It has great macros and is a rich buttery nut. Check out the Pili Hunters website here for a great source and a lot of information. https://eatpilinuts.com
A few Honorable Mentions to consider:
Canned tomatoes
Pickles
“Flours” (Coconut & Almond)
Hot Sauce
I hope that this list will give you some ideas to get your keto pantry built up! If you’re trying to navigate the ketogenic diet and need some help finding your way consider checking out our Build Your Keto Road PDF by clicking the button below. It is a very reasonably priced comprehensive resource if you are looking for some direction but aren’t sure coaching is the right way to go for you.
