paleo leap cheat sheet stocking your...

stockingyour pantry

Paleo leaP Cheat Sheet

Don’t let your time get sucked up by constant trips

to the grocery store for just one more thing – it’s so

much more convenient to stock up on pantry staples

right away. Here’s a starter list to get you going:

Ready to staRt cooking Paleo meals at home?

SpiceS (and Spice blendS)

aSian Middle eaStern/north african

indian thai

the basics

you’ll PRobably want…

if you like ethnic foods…

if you like ethnic foods…

the basics

Salt Pepper Oregano Basil Raw garlic Cinnamon

Chili powder Cumin Paprika Rosemary Thyme Fresh ginger

Curry powderGarlic powderCloves (whole and/or ground)AllspiceNutmegRed pepper flakes

Bay leavesCayenneDillWhole peppercorns and a grinderMustard powderVanilla extract

Dried seaweedFive-spice powderStar aniseDried mushroomsSzechuan peppercorns

Full-fat coconut milk (canned or homemade)Coconut aminos (a Paleo-friendly substitute for soy sauce)MustardBalsamic vinegarApple cider vinegarRed wine vinegar Extra virgin olive oilCoconut oilButter or gheeCanned tomatoes: at least one can each of diced tomatoes and tomato pasteCanned or jarred olivesRaw nuts (almonds, cashews, etc.)Canned fish (salmon, sardines, etc.)

Ketchup*BBQ sauce*MayonnaiseSalad dressing

Sriracha* (or another favorite hot sauce)SalsaYogurt (if you tolerate dairy well)Guacamole

Wine (don’t buy cooking wine; it’s disgusting. Just buy a real bottle of wine and use it for cooking.)Almond and coconut flour (keep in the freezer if you only use small amounts at a time)Dried fruitCoffee and teaTapioca starch and/or arrowroot powder (for thickening sauces) Sweeteners: maple syrup, molasses, and/or honeyGelatin powderUnsweetened cocoa powderNutritional yeastAlmond or other nut butters

make it youRselfAnything marked with a * can be made in a huge batch and then frozen in an ice cream tray to pop out single servings when you want them.

Za’atarRas El HanoutHarissaMint

TurmericGaram masalaCardamom (pods and dried)CorianderFenugreekMustard seed

Kaffir lime leavesThai basilTamarind

Once yOu have the

essentials, yOu can buy

these One Or twO at a time

tO spread Out the cOst.

Tip: online spice sTores

are almosT always cheaper

Than anyThing you can geT

in a grocery, and The spices

are fresher, Too. ThaT goes

double for The less common

eThnic spices.

If you’re strapped

for cash, buy these

fIrst; they’re the most

essentIal.

other StapleSthe basics

you’ll PRobably want…

copyright © 2013-2014 by paleo leap, llc.

All material in this cheat sheet is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being.

Tip: many of These iTems may be cheaper (or only available) online. check

prices before you buy, and Try a small conTainer

firsT To make sure you like and will use iT.

Tip: “Can’T i jusT buy These

aT The sTore?” yes, if you Can

find a paleo-friendly version.

iT’s ofTen very diffiCulT or

impossible. read The labels

Carefully, and waTCh ouT for

sugar and soy!