When I was in college we had a surprise snowstorm hit one New Year’s Day. It came on fast enough that the weathermen were caught just as off guard as the rest of us.  Our cupboards were bare, having just finished two major holidays.  We liked to run to the store to refill the kitchen while everyone else was busy watching parades and football.   Then the snow started piling up before we could leave.  OOPS!  Instead of driving to the store, my dad and I ended up trudging the ½ mile to the closest shopping center, in the freezing wind and driving snow!  That’s when I learned that keeping your kitchen stocked is vitally important, so you don’t end up with your own treacherous trek for groceries!  For those of us with allergy-friendly pantries, this is extra important.

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Staples

First things first; let’s build a strong foundation.  Pantry staples are the cornerstone of a well stocked kitchen.  They are the go-to items that you can use to make a wide variety of dishes from casseroles to cupcakes.

Baking Basics

If you’re like me you get the urge to bake from time to time, and nobody wants to run to the store when a sudden cookie craving hits.  Have the basics on hand for whipping up goodies whenever the mood strikes.  

For gluten-free flour either make your own mix or buy a high quality brand like Better Batter Gluten Free Flour or GF Jules.  Binding ingredients, like xanthan gum and psyllium husk powder, are also important to keep around.  Don’t forget sugar (brown sugar, granulated sugar, and powdered sugar, or alternative sweeteners).

Grains & Beans

Carbs have gotten a bit of a bad rep over the years, but they’re a vital part of our diet.  Not only are they our bodies’ primary source of energy, they are high in fiber that helps to prevent heart disease and cancer!  Keep a box or two of pasta and some sort of whole grain like rice, quinoa, or oats in your allergy-friendly pantry.  One of my favorite recent discoveries is fonio, a quick-cooking grain similar to couscous that makes fast, delicious weeknight meals a breeze.  

Don’t forget to stock up on beans, too.  Combine those with your favorite grain for a protein-packed dish.  Chickpeas are especially helpful if you deal with egg allergies; you can use the liquid from canned beans (aquafaba) to replace eggs in recipes like meringues and royal icing.

Fruits & Vegetables

Canned fruits and vegetables are one of the most underrated foods around.  Nutritionally they are just as healthy for you as cooking fresh vegetables and they’re the height of convenience!  Making soup?  Throw in canned veggies to save yourself time and energy.  Jarred peppers and canned mushrooms make the perfect addition to an omelet.  

There are so many ways canned fruit can come in handy.  Surprise guests coming over tonight?  Combine canned fruit or pie filling with a few basic ingredients to make a dump cake.  Pop the top on a can of your favorite fruit to mix into some yogurt or even top your ice cream.

Snacks

Have you ever been hit by a massive snack attack, then wandered around your kitchen trying to find something to eat? You bounce from cabinet to cabinet hoping that past you stashed something good, only to be disappointed.  Satisfy those afternoon cravings by keeping your pantry stocked with quick bites.

Bars

Whether you consider them energy bars, protein bars, or perfect on-the-go breakfasts, gluten-free snack bars are a great option to keep on hand.  Find a bar that meets your specific allergy needs. Some of the favorites at our house are Bob’s Red Mill bars, Kind Chewy bars, and ONE Protein bars. 

Chips & Crackers

Chips and crackers are some of the most versatile snacks around.  When you’re craving something salty you can grab a handful of chips on their own or pair them with a dip like salsa or ranch.  Cheese and crackers make for a quick appetizer when friends come to visit.  They’re also the perfect option to keep on hand for when queasy stomachs hit your house!

Treats

In college I was jokingly known as, ‘M&M girl’ because I always had a pack stashed in my purse.  I made sure I was prepared in case I wanted dessert and there was nothing safe for me.  Having some sweet snacks stashed in your pantry means you won’t end up wishing you had something but having to go without.  My family loves to keep snacks like Oreos, graham crackers, and marshmallows in the cabinets.

Seasonings

You may have to avoid certain allergens, but that doesn’t mean you have to miss out on the flavor.  Stock your pantry with plenty of sauces, spices, oils, and vinegars to ensure you serve your family deliciously seasoned dinners.

Sauces

It’s Friday night, the kids need to leave for youth group in 30 minutes, and you have a little one in full-on meltdown mode.  But, you also have dinner to get on the table!  What’s a mom to do?  Pull out your favorite bottle of sauce from the pantry, add some veggies and meat (or beans if you prefer), and get dinner on the table with time to spare!  Keep your favorite sauces like pasta sauce, teriyaki, and bbq in your pantry to make cooking quick and easy.

Spices

A solid collection of everyday spices makes your meals both safe and flavorful.  Beyond the basics of salt and pepper, stock your cabinets with cinnamon, paprika, garlic powder, onion powder, cumin, turmeric, ginger, and oregano.  Mixing and matching these spices can help you make everything from taco seasoning to pasta sauce.  As a note, many brands of spice blends contain top allergens.  If you want to use a pre-made blend like a fajita seasoning mix, check with the manufacturer to make sure it’s free of your allergens. 

Oil & Vinegar

Keeping your pantry stocked with a variety of oils and vinegars will allow you to whip up delicious dishes with very little prep. Choose one or two oils with a mild flavor like vegetable or canola oil.  These work well for frying and for baking.  Keep olive oil on hand for roasting vegetables or sauteeing.  If you need to eat low FODMAP or have reflux, garlic oil is another great option for flavoring.  I always keep apple cider vinegar on hand for baking and making dairy-free buttermilk while the flavored vinegars in our pantry, like balsamic and red wine, are perfect for making dressings and marinades.

Build Your Allergy-Friendly Pantry

This plan isn’t about perfection.  It’s about building a pantry that will make your life easier.  You don’t have to buy everything at once.  Just like building a wardrobe, take your time, start with foundation pieces, and add things to suit your taste.  Make it work for your family, your allergies, and your favorite flavors.