FREE 36 Page Traditional Foods Pantry List - Printable Pantry Staples List

today i want to share with you how to get my free 36 page traditional foods pantry list it's finally here [Music] hi sweet friends i'm mary and welcome to mary's nest where i teach traditional cooking skills for making nutrient-dense foods like bone broth ferments sourdough and more so if you enjoy learning about those things consider subscribing to my channel and don't forget to click on the little notification bell below that'll let you know every time i upload a new video well i've been working on this pantry list for a while now and i am so happy to be able to share it with you now if you're on my email list you'll probably receive an email from me over the next couple of hours that'll have a link where and if you click on that link it'll tell you how you can download this if you're not on my email list don't worry if you open up the description under this video you'll see a link there and you know it'll say like pantry list or something like that and click on that link and that'll take you over to my website and it'll tell you they'll give you the instructions for how to download this pantry list now i just want to mention because i know some of you have shared this with me in the past that you're never quite sure how what i mean when i say the description or how to open the description underneath this video you'll see the title of the video and then under the title you'll see a few sentences that are starting to talk about the video and then under those sentences you should see the word show more if you click on show more that'll open up the whole description and you'll have everything that you need now it it does vary depending on what device you're on you may some of you have told me you don't see the word show more if that's the case just click on the title and that'll open up the description or if you look to the far right of the title there's a little upside down triangle and if you click on that that'll also open up the description so hopefully that'll be easy for you to find now and i know some of you have asked me why i don't put more links in comments and the only reason is if i put a link in the comment section that takes you out of youtube it may or may not appear it's unpredictable but i know that if it's in the description you'll always have it there now i'll show you how i'm going to put my pantry list together what i did was just got it i got an old binder here from my homeschooling days and i printed out my list and then i'm going to take my cover and i'm just gonna slide this down right in the front here i love these binders that have these uh plastic covers on the front so that's what i'm showing you in the thumbnail i'm just putting it in a binder and then i just hole punched my uh my list and then i'm going to go ahead and put it into my binder now i'm actually going to print out a couple of copies of this and i'll talk about that what i'm going to do with this copy is probably keep this in my extended pantry and i'll explain why in a minute but then what i'm going to do is i'm going to print out another copy of this pantry list and i'm going to put this in my this is my this is a behemoth i'm going to put this in my kitchen journal this and i'm going to do a video on this probably for next week i some people love doing planners i love doing kitchen journals but i've made a section in here for where i'm going to put in this pantry list i'm going to put it right in here and into my kitchen journal this is something i always have handy on my desk here in my kitchen has everything that i need to know about whatever whatever i'm cooking or grocery lists you know all pieces of information that i want to always have at the ready so i don't have to like relook something online or try to find it in a cookbook or something like that i just keep it here in my kitchen journal but we'll talk about this maybe next week however getting back to the pantry list what i've done is and i'll overlay some pictures as i'm talking so you can see what it is that i'm um explaining but in the beginning okay so i've got the table of contents and then i've got um it goes up to page nine where i'm just kind of going oh it's like an introduction where i talk about what i mean when i use the term pantry those of you have been with me for a while know that i call it the four corners pantry because i'm talking about your working pantry or your main pantry the closet or cupboard that you have in your kitchen that you access a lot during the day or whenever you're cooking uh also included in the in the four corners pantry is your fridge and your freezer and your extended pantry and if you're not familiar when i use the terminology extended pantry what i'm talking about is where you keep your backup supplies they could be long-term storage you could have some of your survival pantry items in there and also things you know you find on sale and you want to stock up on so it's really kind of a multi-purpose uh place and in my case it's just a little closet under my stairway some people have whole rooms dedicated to it which i think is fabulous but that's so this pantry list covers the four corners pantry because as you see how i call it how to stock your essential traditional foods four corners pantry and by no means is this exhaustive you may i have a lot of stuff in here as i said it is 36 pages long and some things you may not buy and there may be something uh on my list that's missing that you really like so what i've done is leave i've left space where you can fill in you know whatever particular specialty item you may like to buy that i've not added here but in any event so after you get through you know here i'm talking about you know all the four corners pantry the extended what you know what about organic you know and again those of you have been with me for a while know that i'm not a fuss budget and i'm not going to preach to you you buy what's in your budget as long as it's real whole food and you're cooking it it's a lot better than fast food so if it's organic great yeah it's perfect you know i buy a lot of stuff that's just local and i don't really worry whether it's organic or not because i think local uh it was it didn't have to be transported as far to me and i'm blessed to live in texas because we have a lot of you know i consider the whole state of texas local uh we grow a lot of stuff here and raise a lot of you know cattle and chickens and you know pork and also a lot of things i can get locally which is which is wonderful so i don't worry you know if it's not organic and again if you're buying things at the grocery store and organic just isn't in your budget i think eating fruits and vegetables and a real chicken and and foods like that is much better for you than fast food so don't stress you know and again this list may initially seem almost like a little overwhelming because there's so many things listed here but i wanted to try to be at least for me as thorough as possible but i don't want you to feel you have to like rush out and stock your pantry with all of this stuff some of it you may not like some of it you know it takes time i personally feel that when you are stocking your traditional foods pantry you should plan at least this taking you a year because not only are you going to start you know eliminating foods that you're used to buying processed foods packaged foods you know as i've shared with you what my mother called prepared foods as you're phasing those out and you're bringing in real foods uh you have to find what you like you know what type of olive oil do you like what type of butter do you like you know what do you like the taste of uh so i think that that's important to not rush stock your traditional foods pantry slowly your you will you will be much happier with the foods that you incorporate into your traditional foods pantry and you'll because they'll be eaten by you your friends and your family because you like them and you've maybe through a little trial and error have found those particular brands or products whatever the case may be that you like and that i think is very important but getting back uh to the whole list here what i've done is this one is animal and fish proteins and i've broken it i've broken the list into essential and then optional and when i say essential these are things i consider for the most part are essential to a traditional foods kitchen but again like i said you don't need to rush out and make sure that you have everything that i consider essential um i i felt when i was doing this that what was essential you know to most of us and when i say essential again as i you know mentioned a few minutes ago stock these things slowly and once you have your essential pantry built up to where you like it then you can start considering and looking at some of those items that i list as optional and again it's whether you like them or not so that's you're always a good uh barometer so to speak to determine what you're going to be adding to your pantry but anyway so with the essential list and this is every page will be like this i've got a blank column here where you can put in the amount of what you have in your pantry you know when you do your pantry inventory and then i've got the item and then i've talked about where i and this is in my humble my humble opinion where i think it's best to store these things so i've got main fridge freezer or extended and then i've just blackened the dots where i felt that these were best stored and or where i store them and then in the notes section you have a little space you can make some notes and where i have a video or a playlist where i show you how to cook these things or make these things homemade i've included that link so when you download this and you have it online you know you can print you know print out your actual copy like this but when you're having it online you can click on any of these links and they will take you to the video as i said where i'm showing you how to make these things or how to use them or whatever the case may be now i want to mention something about the amount category because you might say oh my gosh but once i write it in you know then you know i've i've you know used it no i have to print out another copy and that's a lot to print out don't worry about that and just use a pencil and erase it or if you want to do what i do and i think i've talked to you about these pens before these and i'm not even quite sure how to pronounce this i don't know if it's frixion or frix ion but these are made by the pilot company and i have nothing to do with this company but i love these pens i always buy a lot of them and you can buy them in black and in blue i think in red and then you can buy the multi-color pack i love the multi-color pack because i love the purple but what i'll do is i'll write what i how much i have and now you might be saying mary it's pen they're erasable and they're not like pencils there's no erasure that appears i find it it's like amazing to me so i'll write you know like what for example six bananas say we were on the fruit and vegetable page and i wrote i have six bananas and then you know when it comes time to go shopping again because that's something i didn't mention this is great to bring to the grocery store with you because you can look at this and have your inventory right in front of you as well as you can have places to make notes where uh of things that you need to buy uh but at any event so you can just erase this and it's like brand new to me these are magic but in any event i just had to share it with you if you weren't familiar with them and i think you can buy them anywhere i've seen them sometimes in the school section at my grocery store but if you can't find them i'll put a link in the description below where i get them i just get them on amazon and they're very reasonably priced so i just think they're a lot of fun to have in any event getting back to the pantry list so uh i've got the animal uh and fish proteins essential that's my ice maker that thing's always making noise uh i've got and then i've got optional and then we go into baking essentials and then baking optional and then periodically throughout this i have little paragraphs of where i've written something that i share with you that i felt was important to discuss and then i have a link to a video relating to that particular subject matter so for example here i have do you need a scale to make a sourdough starter because i get a lot of questions about that and so i talk a little bit about it and then i link to my complete sourdough starter guide and just to give you a little preview of my thoughts on that you know if you've not seen my complete sourdough starter guide i'm a firm believer that you don't need a scale our ancestors didn't have scale and they all seemed to be able to make sourdough starter um and and this again is my humble opinion because i know some of you are very wedded to weighing everything and making sure that it's perfect and i understand that completely but i also never want the lack of equipment to stand in the way of anyone not being able to make traditional foods this is why i talk a lot and i know i talk a lot about staying within your budget and i also talk a lot about excuse me why you don't need a lot of special equipment because i want everyone to be on this journey with us to be able to on that journey from a processed food kitchen to a traditional foods kitchen and not worrying about oh i don't have everything perfect it's not all organic oh i don't have all the best equipment in the world you don't need it and i give you some tricks in that video here it's this is um well i'm getting to the point now i really need my bifocals all the time uh it's on page 13 of the pantry list and i go into a lot of explanation and i give you a lot of tips and tricks of how to get the water and the flour as close in weight as possible to each other with basically just a measuring cup and a spoon so don't worry you can do this it's always like that remember the chef emerald agassi i think years ago you know he had the show on food network and he'd say it's not rocket science that's it it's not rocket science and here the list just continues on with beverages and you'll see on some of the pages at the bottom of the lists i've left you know a space or two where you can fill in uh something that you really like that you know maybe i've left out so you know you've got some space there i've also put in some on some pages i've put in notes uh where i wanted i wanted to leave this open for either the link to the video or a playlist and also maybe to give you a little space to write your own notes but on some pages down on the bottom i've included some notes that i felt were important to clarify some points about things that are on the list but then here i've got dairy and dairy alternatives because i know some of you have really uh asked me a lot about you know what my thoughts are on dairy alternatives uh for those of you who uh don't tolerate dairy or may be lactose intolerant so there are a lot of options for you so that's good news and then i've got fats and oils again essential and optional fresh aromatics now in fresh aromatics i have included carrots and celery now yes those are also vegetables uh so they're multi-purpose but i've got them in the aromatic section because uh not only do i use them as vegetables i use them a lot as aromatics because they add especially in bone broth because bone broths from the bones get a lot of collagen which then turns into gelatin because collagen is cooked gelatin collagen is cooked gelatin gelatin is cooked collagen so you these bone broths are rich in collagen and rich in rich in gelatin and rich in you know some proteins you know because collagen is a protein but they're not that rich in minerals and so adding aromatics like your carrots and your celery and of course your onions add very helpful minerals they really help boost the minerals of your bone broth so that's why since we are talking about traditional foods i do put the carrots and celery in that aromatics category and then here i'm talking about uh what are wheat berries and the different types of wheat berries uh this comes up a lot because also if you can i don't know if you can see on the camera but i've got rye up here i know it's not a wheat berry but i'm very passionate about rye flour and having rye berries on hand so i i always like to include that when i talk about wheat berries but in any event i i go over um the ancient grains as well the ancient wheats you know what is spelt what is emmer what is einkorn you may almost you may also know emmer as faro and then what's the difference between hard white wheat and hard red wheat now i don't uh have pictured here are your soft wheats which are generally those that are milled and turned into pastry flowers however all of that said i do have a link there so again you know whenever i put in a little discussion about something that i think is important i have a link and you can click on that and that'll take you over to the video where i go into a very detailed discussion about all of this and then down here i have what is kamut because that's also a very interesting and ancient grain then i've got fruits essential and optional i talk about here i've got some links for those of you who are interested in learning about canning and i personally always recommend that if you're new to canning water bath canning is a great place to start because it's easy and it's not as intimidating as pressure canning and you'd be amazed at how much you can can when you do water bath canning you know a lot of people just think oh jams and jellies but you can water bath can pickles you can water bath canned tomatoes you can water bath canned fruit so there's a lot that you can do uh to learn about canning and stock your pantry you know and and keep it a little easy and less intimidating for you plus the nice thing about water bath canning is you don't need anything special yes i do have an electric water bath canner that my husband gave me a few years ago as a gift which was very nice and it's wonderful to have because that frees up my stove but if you have a stock pot you're good to go that's really all you need and you can even make generally you have to put a rack down on the bottom of your stockpot but you can make that with your just using twist ties or anything like that to twist tie a bunch of canning lids together and then you make a little rack i show you how to do that in my water bath canning videos so this is a really good this is a water bath canning 101 these classes and so i think that you'll like that especially if you're interested in learning how to can different types of things then we got grains essential i have a lot of links here on how to bake all different kinds of bread and i do have a very basic sandwich bread that uses yeast you don't have to worry about sourdough you don't have to worry about getting a special flower this is really for the beginner who is really at the very beginning of their journey making the transition from a processed foods kitchen to a traditional foods kitchen and this shows you how to make a sandwich bread to replace the sandwich bread in the plastic bag you may be buying at the grocery store and that's been a very popular video it's the bread is so easy to make it's pretty much almost foolproof and so it's perfect for the beginner so i definitely recommend checking that out if you've not had a chance to so anyways grain's essential and then we've got grains optional i really the optional list is long because i'm a firm believer that when you're just getting started with grains go basic and then work your way up to all of these more ancient grains and exotic grains uh then we've got lengums and pulses essential i think it's always good to have a lot of those on hand you know beans and things like that and then we've got some optional i talk about why you should soak beans and i know that's that's in my humble opinion and what i've learned over the years but i know everybody has different opinion on that but i do share that with you and i have a link there uh where i show you how to how to uh i'm not sure let's see what oh that's the one on soap yeah i show you how to if you're really um uh industrious i show you how to soak and sprout your beans to make them even more digestible and it's actually very easy to do it does take a few days but it's really down time on your part the beans are doing all the work then i have another video uh where i show you uh the way that i like to cook beans but in any event so and then we're gonna go to nuts and seeds and then i talk about uh oh i have a discussion here whether you should use white flour or whole grain flour and again i'm not preachy i think that if you start with white flour even if you're just making sandwich bread it's better than buying it and eventually you can take all-purpose flour and make it more nutritious once you get your sourdough starter going and you start baking sourdough bread so just like you can take ultra pasteurized milk and culture it and turn it into yogurt and make it a lot more trish nutritious basically restoring a lot of the nutrients in essence that have been destroyed by the ultra pasteurization process you can take white all-purpose flour or bread flour and turn it into sourdough and so make it you're going to make it much more nutritious and the nice thing is even if it's just all-purpose flour that you're using some yeast and making sandwich bread it's going to have less ingredients like dough conditioners and whatnot that the store-bought bread is going to have and it's just going to be fresher and it's going to be hot out of the oven and there's a lot to be said for the comfort that homemade bread brings even if it's just a simple white sandwich bread so i just talk a little bit about that and then i've got the seasonings that i think are essential and this all and for the most part all the essential items that i've listed here are things you can find right at your grocery store no specialty stores needed no online ordering you know i feel very strongly about that you know as you know i always talk about staying in your budget and i try to make things very accessible that you can get at your grocery store a few pages back i had a section where i talk about how to make your own salad dressings that's a big i mean boy that's just night and day in terms of flavor and nutrition you can use a lot of your own homemade products to make your own salad dressings you can use your homemade sour cream and i have videos on how to do all this your own homemade mayonnaise your own homemade fermented ketchup your own homemade fermented mustards there's so much that you can do to replicate what you may be buying at the grocery store but what you're going to find is what you're making is going to be fresher tastier and more nutritious and so down here you don't need to buy those seasoning blends anymore you can just buy the plain seasonings that's going to be less expensive and it's going to be just that particular herb or spice a lot of those seasoning blends and this is often i want to add is something that brings people to wanting to make the transition from a processed foods kitchen to a traditional foods kitchen because they may have been using seasoning blends and they find that doesn't agree with them or it causes a headache sometimes people say oh monosodium glutamate in them you know the msg or things that sometimes are just labeled natural flavors you don't really know what they are i mean monosodium glutamate i think is considered a natural flavor but what you can do is once you stock your essential pantry with just a handful of herbs and spices and some salt and pepper you can start making your own seasoning blends and they're going to agree with you much more than the ones that are store-bought and potentially contain chemicals or anti-caking agents or other processed ingredients and under optional seasonings i talk about bouillon powders and i have a whole video playlist that i've put the link in here for you you can make your own homemade bouillon powder basically uh like what would be the cube but it's going to be in a bouillon cube but it's going to be in a powdered form and i give you know instructions for you know what the equivalent is if you're using a bullion cube versus your homemade bullion powder but it is so easy to make homemade bullion you can take your beef broth or beef bone broth or beef stock whatever you have and you're going to dry it you don't need any special equipment if you have a dehydrator great but you can do it in the oven too and it's going to dry up and it's going to be like shards and then you just can put them in a blender whirl them up and you have your billion powder and i show you how to do this with beef and with chicken and also with vegetable and all of these bouillon powders now what's interesting about the vegetable one i show you how to make a vegetable one which is like a moist mixture and you can keep that in your fridge or your pantry but then i take it one step further and i show you how to dehydrate that and again you can do it right in your oven and to make that an actual dry shelf stable bouillon a vegetable bouillon and it's very easy to make so you never have to buy billion cubes again uh or bullion uh powder you know sometimes they're sold in canisters where they are granules you don't need to buy that uh some people like uh those i think oh gosh i think they're called like better than bullion because they're uh they're moist and you open the jar and you scoop things out but those have a lot of chemicals in them and why not just take your own beef bone broth or your own chicken bone broth which chicken bone broth basically all that's free more or less because if you buy a whole chicken and you roast it and you eat it i show you how to make chicken bone broth with the carcass of the roast chicken and so you're making it for pennies a jar and you're going to get a whole bunch of jars of chicken bone broth and then you can take some of those and dehydrate them yeah like i said in your oven you're just going to spread it out on a baking sheet a lined baking sheet dry it on the lowest setting that you have in your oven and don't worry if your oven doesn't go below 150 or 170 whatever the case may be it's going to work great and you're going to have your own bullion powder so not only have you enjoyed a roast chicken dinner you've made chicken bone broth and you've made chicken bone chicken bone broth powder or chicken bouillon powder i just think that's so fabulous because uh basically the bone broth as i said is pennies a jar and your bouillon powder is penny's jar or you know it's almost free so you really don't need to buy a lot of prepared foods you don't need to buy salad dressing you don't need to buy seasoning blends i have another video where i show you how to make a poultry seasoning it's very similar not exactly but very similar to belle's poultry seasoning you see it's common around thanksgiving time all of this stuff can be made homemade and for a fraction of the cost of buying it uh already prepared for you next i go into sweeteners and i've got the essentials listed here which again i keep it very simple things that are very easy to find at the grocery store and then i've got the optional sweeteners and down here i'm talking i go into a little detail where i talk about where do forever and almost forever foods fit in so if you've not seen that video where i talk about the top 10 forever foods those are the ones for your extended pantry or the the survival pantry section of your extended pantry and i'll be sure to link to that video in the description below because that's very interesting i really when i was researching that i learned a lot you don't need to buy any uh pre-prepared you know dehydrated food and things like that the survival foods if it's not in your budget um you can make a lot of things homemade uh that you can put in your survival pantry and there's a lot of very simple things you can buy for your survival pantry so that's always good to know definitely you know if you like those um survival foods uh that you know can have like 25 years shelf life and whatnot that's great but it's often not in everybody's budget and you do uh you know if you like to plan and prepare uh for you know illness or job loss or bad weather or things like we're going through now with this virus and this worldwide emergency where maybe you can't find things at the grocery store having those back not just the backup foods in your extended pantry or your you know your backup stock for you know when you need to replace say your spaghetti or something in your working pantry but those foods that can go a little longer if if things are difficult for you or you're in a difficult situation and you may need a year or more of uh your your backup food which you know is is your survival food so that's uh something that i discuss in the in that video so definitely check that out then i got vegetables and tubers essential and optional and again some notes that i wanted to highlight for you about some things in the list and then i've got vinegars and i want to say something about vinegars i like to make a lot of homemade vinegars and i like to make apple cider vinegar homemade apple cider vinegar you know it's raw it has the mother you know all of that so it's very rich in good probiotics but you know i'm generally making that when apples are in season i try to do things very seasonally because the price of the produce is more affordable when it's actually in season so i kind of take care or is a little careful i should say in how i use my homemade apple cider vinegar because i think that's the best apple cider vinegar but when i use some type of acid to soak my grains for example like we usually eat oatmeal at breakfast uh and i take oat groats and i toast them and then i chop them up a little in the blender and then i soak them i have a video where i show you how to do that if that's something that interests you but you can use steel cut oats you can use the old-fashioned rolled oats whatever the case may be whatever is easy for you to find and whatever you like but since i'm cooking that and it would destroy any um good uh bacteria in my apple cider vinegar i'll usually buy some apple cider vine vinegar as well that i keep in my pantry and that i use for soaking things so you know keep that in mind it's okay to buy some things uh if you feel in the long run you're preserving the things that you make homemade that may be uh that the goodness of the of them being homemade could be damaged by heat so in the case of vinegar i do as i said like to have my homemade vinegars but then i also like to have some backup uh vinegars that i buy at the store uh then i just talk about some helpful extra pantry staples that are good to keep on hand and then i've just got some links for how to stay in touch with me at the end but in any event i hope that you're going to like this so be sure to check the description below or keep an eye out for the email and i'd be interested in hearing what you think of this pantry list and now if you want to learn if you're at the beginning of your journey and you're learning about how to transition from a traditional from a processed foods kitchen to a traditional foods kitchen be sure to click on this video over here where i have my mastering the basics clap class classes it's 15 videos and it takes you through bone broth and sourdough and sprouting grains and more and i'll see you over there in my texas hill country kitchen love and god bless

Channel: Mary's Nest

Views: 42,906

Rating: 4.9816642 out of 5

Keywords: FREE 36 Page Traditional Foods Pantry List, Free 36 page pantry list, Pantry list, Free pantry list, Pantry, Free traditional foods pantry list, Traditional foods, Nutrient dense foods, Traditional foods pantry, Traditional nutrient dense foods pantry, Four corners pantry, How to stock the four corners pantry, Stocking the four corners pantry, How to stock the pantry, Stocking the pantry, Pantry staples, traditional foods pantry list, marysnest, marys nest

Id: -N8Vy2aL7CQ

Length: 36min 8sec (2168 seconds)

Published: Wed Aug 12 2020