Superfood Pantry

The world is filled with interesting and unique flavors and ingredients! This is a list of my more commonly used staples. It is not entirely comprehensive, as I am always thinking of more ingredients to add. Keep in mind that some items are much more available than others and some can only be found in their season. 

Use this Pantry Guide as inspiration for classic, new or interesting flavor combinations.
You can also use it to highlight flavors that you detest! That way I’ll know not to include them in your meals.
These ingredients can be used for soups, salads, sauces, sides, drinks, dressings, snacks, dessert, and an unlimited amount of entrees inspired by many world cultures.

black, black-eyed peas, cannellini, fava, garbanzo, kidney, lima, navy, pinto, red, white


asiago, blue, brie, cheddar, colby, cream, feta, fontina, goat, gorgonzola, gouda, gruyere, jack, manchego, marscapone, mozzarella, muenster, parmesan, pecorino, provolone, provel, ricotta, roquefort, swiss

Condiments & Pickles

béchamel, BBQ sauce, chutney, coconut aminos, jam (jelly, fruit butters,& marmalade), ketchup, kimchi, marinades, marinara, mayonnaise, miso, mustards, nut butter, sauerkraut, soy sauce, tamari, tahini

Fruit, dry

apricots, cherry, cranberry, coconut, date, fig, gojiberry, goldenberry, mango, mulberry, pineapple, prunes, raison,

Fruit, fresh

apple, banana, blueberry, figs, dragonfruit, grapes, grapefruit, kiwi, kumquats, lychee, mango, melon, oranges, passionfruit, papaya, peaches, pear, plum, raspberry, starfruit, strawberry, pomegranate


amaranth, buckwheat, corn, grits, lentils, millet, oats, polenta, quinoa, rice (arborio, basmati, jasmine, wild, etc.) teff


arugala, bibb, beets tops, bok choy, cabbage (nappa, savoy, red & green,) chard, collards, dandelion, escarole, endive, fiddleheads, frisee, kale, microgreens,  mustard, mixed salad, radicchio, romaine, spinach, sprouts, turnip tops, watercress

basil, bay, chervil, cilantro, dill, fennel, lavender, lemongrass, marjoram, mint, parsley, rosemary, sage, savory, sorrel, tarragon, thyme


raw, toasted, sweet or savory
almond, brazil, cashews, chestnuts, hazelnuts, macadamia, peanuts, pecans, pine nuts, pistachio, walnuts


almond, avocado, canola, coconut, flax, grapeseed, hazelnut, hemp, infused oils (chili, citrus, herb etc.) macadamia, olive, peanut, pecan, pistachio, pumpkin seed,  rice bran, sesame, truffle, walnut


beets, burdock, carrot, celery root, ginger,  garlic, horseradish, lotus, onions, parsnip, potato radish, rutabaga, shallot, sunchoke (Jerusalem artichoke,) sweet potato, turnips, yucca


raw, toasted, sweet or savory
chia, flax, hemp, poppy, pumpkin, sesame, sunflower


ground, whole, toasted
Allspice, anise, cardamom, caraway, celery seed, chili, cinnamon, cloves, coriander, cumin, curry, fennel, fenugreek, five-spice, ginger, juniper, mustard, nutmeg, paprika, pepper, saffron, smoked salt, star anise, sumac, turmeric


agave, barley malt syrup, brown rice syrup,  honey, maple syrup, molasses, sorghum syrup, sucanat, palm sugar, tamarind, yacon

fresh, sautéed, roasted, blanched, steamed
artichokes, asparagus, avocado, beets, bell peppers, broccoli, brussel sprouts, capers, caramelized onion, carrots, cauliflower, celery, corn, cucumber, daikon, fennel, jicama, leeks, mushrooms, okra, olives, onions, peas, scallions, snap peas, summer squash (yellow &zuchinni,) sun dried tomato, tomatillo, tomato, winter squash (acorn, butternut, kabocha, spaghetti, etc)


apple cider, balsamic, balsamic reduction, cabernet, champagne, chardonnay, coconut, fruit, malt, red wine, rice wine, sherry, tarragon, ume plum, white wine

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