Sarah Ballantyne, PhD FOOD QUALITY AND PANTRY GUIDE www.ThePaleoMom.com QUALITY EATING SEASONALLY PANTRY INGREDIENTS

BEST These ingredients frequently ap- • Organ Meat from Grass-fed and YEAR-ROUND pear in Paleo recipes, especially baked Pasture-raised Animals: Organ meat is goods. They are excellent ingredients to avocados, bananas, beet greens, more densely packed with just about keep on hand. broccolini, cabbage, carrots, celery, every vitamin and mineral and the fat celery root, leeks, lemons, lettuce, content is also extremely healthy. • Almond mushrooms, onions, papayas, parsnips, • Wild-Caught Fish and Shellfish: Wild- • Almond meal from whole raw al- shallots, turnips caught fatty fish can be found fresh, monds or from blanched almonds. canned, or frozen. Look for sales in the • Arrowroot starch/flour and tapioca late summer and early fall. SPRING starch/flour • Grass-fed , , Lamb, apricots, artichokes, arugula, aspar- • Blanched almond, chestnut, plantain, or Goat: Ground meat is always the agus, beets, broccoli, cauliflower, chives, sweet , hazelnut, and sunflower cheapest. Some local farmers will sell collard greens, fennel, fiddleheads, gar- seed flour. bulk meat at a very discounted rate. lic, grapefruit, honeydew melon, jicama, • Chocolate • Wild : You can buy wild game if kale, kohlrabi, limes, mangoes, mustard • Raw or non-alkalized cocoa powder you do not hunt. greens, oranges, pineapple, radicchio, • Coconut aminos BETTER ramps, rhubarb, sorrel, spinach, spring • Coconut flour • Organ Meat from Organic and Con- greens, spring onions, strawberries, • Coconut milk ventional Animals: The fat profile is less Swiss chard, turnips, Vidalia onions, • Extra virgin coconut oil favorable, but the organs still contain watercress • Refined coconut oil denser nutrition than muscle meat. • Creamed coconut • Farmed Fish and Shellfish: Even FALL • Unsweetened coconut flakes farmed fish has contains extremely • Unsweetened shredded coconut beneficial fatsand is rich in amino acids, apples, arugula, Asian pears, bok • Dried apricots, cranberries, dates, vitamins, and minerals that aren’t as choy, broccoli, Brussels sprouts, cau- raisins, and banana chips easy to get from meat and . liflower, cherimoya, coconuts, cran- • Fish • Pasture-Raised and Free-Range berries, daikon radish, garlic, , • Butter or Poultry: Look for ones that are not fed grapes, guava, hot peppers, huckleber- • Regular flaxseed meal or golden flax- soy or corn if you can. ries, Jerusalem artichokes, jicama, kale, seed meal GOOD kohlrabi, kumquats, passionfruit, pears, • Baking soda and cream of tartar • Organic Meat and Conventional Lamb pomegranate, pumpkin, quince, radic- • Seasonings like anchovy paste, all- and : These animals do spend chio,rutabagas, sweet potatoes, Swiss spice, black pepper, cinnamon, cloves, some time in pasture and do eat at chard, winter squash cardamom, ground ginger, nutmeg, salt, least some grass. truffle salt, vanilla extract, vanilla bean, • Lean Cuts of Beef: Marbled SUMMER lemon juice, and cayenne. typically contain 10-15 times more ome- • Nuts like macadamia nuts, almonds, ga-6 than omega-3. apricots, arugula, Asian pears, pecans, walnuts, hazelnuts, pistachios, • Lean Pork: Usually, the lighter colored beets, black currants, blackberries, cashews, sliced almonds, and Brazil the meat, the lower the fat content. blueberries, boysenberries, brocco- nuts MODERATE OR AVOID li, cherries, cucumber, eggplant, figs, • Oils like extra virgin olive oil, avocado • Fatty Cuts of Conventional Beef and garlic, grapes, hot peppers, kiwi, limes, oil, walnut oil, and macadamia oil Pork: Ideally, this would only be an occa- loganberries, melons, nectarines, okra, • Palm shortening sional treat. passionfruit, peaches, pineapples, • Raw honey • Conventional Chicken and Turkey: plums, radishes, raspberries, straw- • Whole cane sugar Battery-raised chicken can have some berries, summer squash, Swiss chard, • Dark muscovado sugar of the highest omega-6 levels of any tomatoes, zucchini • Pomegranate molasses meat. • Pure maple syrup WINTER • Red palm oil PRODUCE QUALITY apples, bok choy, Brussels sprouts, • Packaged foods like sardines, salmon, cauliflower, cherimoya, clementines, , kelp noodles, and sweet potato • Eat as soon as you buy it whenever coconuts, collard greens, dates, grape- noodles possible. Otherwise, buy frozen. fruits, jicama, kale, kiwi, kohlrabi, limes, • Seeds like pepitas, sunflower seeds, • Mix up eating produce raw and oranges, passionfruit, pears, persim- sesame seeds, and flax seeds. cooked. mons, pineapple, pomegranate, pom- • Vinegars like balsamic, coconut water, • Ferment your own produce. elo,red currants, rutabagas, sweet pota- and apple cider • Grow your own or gather wild edibles toes, tangerines, winter squash, yams that grow around you. Based on North American harvests.

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