COMMON SUPPLIES REQUIRED for Recipes in Low-Carbing Among Friends cookbooks.
(Courtesy of:  
www.facebook.com/LowCarbingAmongFriends )

I’ve put together a comprehensive list of groceries and spices needed for making most of the recipes in the cookbook series, Low-Carbing Among Friends. Don’t panic when you see the long list. Instead, choose the “flours” that you will want to bake with, choose your own sweetener combination, noting that many of us combine sweeteners for the synergy they provide. Out of each section, choose the items that you most regularly use anyway and add a few interesting ones, based on a few recipes you’d like to make. Each week, plan which recipes you’d like to try, and note the ingredients on your shopping list, including meats and fresh produce that you will need. I keep a running list (using cute refrigerator magnets) on the side of my refrigerator, so that I never run out of anything. When I remember something I am running short of or need, I then just add it to the list.

 

FOR YOUR PANTRY:

 

ALMONDS

Almonds (NOW)

 

ALMOND BUTTER

Almond butter (bare – crunchy or smooth – Barney)

Almond butter (crunchy or smooth - Barney)

Almond butter (cocoa and coconut – Barney)

Almond butter (honey and flax – Barney)

Almond butter (raw and chia – Barney)

Almond butter (vanilla bean and espresso – Barney)

Almond butter (raw – Artisana)

Almond butter (regular, honey or maple – Justin’s)

Almond butter (natural – MaraNatha)

Almond butter (Naturally More)

Almond butter (Nuts ‘n More)

Almond butter (chocolate – Nuts ‘n More)

Almond butter (chocolate coconut – Nuts ‘n More)

Almond butter (cinnamon raisin – Nuts ‘n More)

Almond butter (Vermont)

Almond butter (chocolate sunflower seed – Wild Friends)

 

ALMOND FLOUR (Can freeze for longer storage or vacuum pack)

Almond flour (blanched – skins removed – Bob’s Red Mill)

Almond flour (blanched - Sensato)

Almond flour (blanched – bulk purchase – Sensato)

Ground almonds/almond meal (unblanched - NOW)

 

APPLE CIDER VINEGAR

Apple Cider vinegar (organic - Bragg)

Apple Cider Vinegar (NOW)

 

ARROWROOT STARCH/FLOUR

Arrowroot flour (Bob’s Red Mill)

 

BAKING CHOCOLATE

Dark chocolate bar (unsweetened - Ghirardelli)

 

BAKING POWDER

Baking powder (aluminum free – Bob’s Red Mill)

 

BARBECUE SAUCE

Barbecue sauce (low sugar, no preservatives – Ali’s)

Award-winning Barbecue sauce (sugar free - Guy’s)

 

CHOCOLATE BARS

Belgian chocolate bar (stevia sweetened La Nouba)

Chocoperfection Bars

Creamy Milk (Lily’s)

Dark chocolate (Lily’s)

Low-Carb Belgian Chocolate Bar (La Nouba)

Quest Bars

 

CHOCOLATE CHIPS

Chocolate chips (sugar free, maltitolSensato)

Chocolate chips (sugar free, erythritol, inulin, stevia – Lily’s)

 

CHIA SEEDS

Chia Seeds (Nutiva – organic, white)

 

COCOA BUTTER

Cocoa butter (NOW)

 

COCOA POWDER

Cocoa powder (NOW)

Wondercocoa powder (Wonderslim)

 

COCONUT

Coconut, unsweetened and desiccated (not at Netrition)

Coconut flakes (Bob’s Red Mill)

 

COCONUT FLOUR

Coconut flour (Bob's Red Mill)

 

COCONUT MILK

Coconut milk (Goya)

Coconut milk (light and classic – Native Forest)

 

COCONUT OIL

Coconut Oil (Barlean’s)

Coconut Oil (Dr. Bronner)

Coconut Oil (Garden of Life)

Coconut Oil (Jarrow Formulas)

Coconut Oil (extra virgin – Jarrow Formulas)

 

ERYTHRITOL

Erythritol (granulated and powdered – Sensato)

Erythritol (granular and bulk granular – NOW)

Erythritol/Stevia Combination (Natural Mate)

Erythritol/Sucralose Combination (Natural Mate)

Swerve Sweetener (all forms)

 

FLAXSEED MEAL

Flaxseed meal (golden – Bob’s Red Mill)

Flaxseed meal (golden – NOW)

 

FRUIT PECTIN

Fruit Pectin (from grapefruit – NOW)

 

GELATIN

Gelatin (beef gelatin, unflavored - NOW)

 

GLYCERIN (For ice creams – to help them remain scoopable)

Vegetable Glycerin  (NOW)

 

HAZELNUT FLOUR

Hazelnut flour (Bob’s Red Mill)

 

HONEY (SUGAR-FREE)

Honey (sugar free – Nature’s Hollow)

 

HOT SAUCE

Hot sauce (Franks)

 

KETCHUP

Ketchup (reduced sugar – Heinz)

 

 

LORANN OILS/FLAVORINGS/EXTRACTS

Lorann Flavorings (full spectrum)

 

LIQUID AMINOS – used instead of soy sauce

Coconut Aminos (Coconut Secret)

Liquid Aminos (Bragg’s)

 

LIQUID SWEETENERS

Stevia (EZ-Sweetz)

Stevia (Sweet Leaf – all products)

Sucralose (EZ-Sweetz)

 

LUPIN FLOUR (Can use in Jennifer’s bake mix instead of oat flour)

Lupin flour (Lopino)  (Note: some people are allergic to lupin flour)

 

MAPLE SYRUP

Maple sugar-free syrup (Joseph’s)

 

MIRACLE NOODLES

Shirataki Pasta – all forms

 

MIRACLE RICE

Miracle Rice Noodles

 

MOLASSES

Blackstrap molasses  (Tree of Life)

Blackstrap molasses (Wholesome Sweeteners)

 

OAT FLOUR

Oat flour (certified gluten-free - Bob's Red Mill)

 

OLIVE OIL

Olive oil (organic, extra virgin – NOW)

 

PASTA SAUCE

Pasta Sauce (Bella Vita)

 

PEANUT BUTTER

Peanut Butter (creamy and crunchy – Joseph’s)

Peanut Butter (classic and honey – Justin’s)

Peanut Butter (Naturally More)

Peanut Butter (with flax seed – Naturally More)

Peanut Butter (chocolate – Nuts ‘n More)

Peanut Butter (flax and whey – Nuts ‘n More)

Peanut Butter (toffee peanut butter crunch – Nuts ‘n More)

Peanut Butter (white chocolate – Vermont)

Peanut Butter (dark chocolate – Vermont)

Peanut Butter (almond, flax and pumpkin seeds – Vermont)

Peanut Butter (almond with dried fruit and seeds – Vermont)

Peanut Butter (choc coconut, cinna raisin, honey pretzel, Wild Friends)

 

PEANUT FLOUR

Peanut flour (Byrd Mill)

 

PECANS

Pecans (NOW)

 

POWDERED PEANUT BUTTER

PB2 Powdered Peanut Butter (Bell Plantation)

Peanut Butter Powder (Chike)

Peanut Butter Powder Mix (FitNutz)

Peanut Butter Powder (regular and chocolate – Tru-Nut)

 

SUNFLOWER SEEDS

Sunflower seeds (NOW)

 

SWEETENERS

ERYTHRITOL

Erythritol (granulated and powdered – Sensato)

Erythritol (granular and bulk granular – NOW)

Erythritol/Monk Fruit (Saraya)

Erythritol/Stevia Combination (Natural Mate)

Erythritol/Sucralose Combination (Natural Mate)

Swerve Sweetener (all forms)

HONEY (SUGAR-FREE)

Honey (sugar free – Nature’s Hollow)

LIQUID SWEETENERS

DaVinci Sugar-Free Syrups (not the same as concentrated)

Stevia (EZ-Sweetz)

Stevia (Sweet Leaf – all products)

Sucralose (EZ-Sweetz)

 

THICKENING AGENTS

Arrowroot flour (Bob’s Red Mill)

Glucomannan powder (Konjac)

Ground Chia Seeds (Nutiva)

Guar Gum (Now)

Xanthan gum (Bob’s Red Mill)

Xanthan gum (NOW)

 

VANILLA EXTRACT

Vanilla extract (NOW)

 

WALNUTS

Walnuts (NOW)

 

WHEY PROTEIN POWDER

Whey protein powder (sugar free, chocolate and vanilla – Biochem)

Whey protein powder (natural – Biochem)
Whey protein powder (natural and vanilla, certified organic – Biochem)

 

XANTHAN GUM

Xanthan gum (Bob’s Red Mill)

Xanthan gum (NOW)

 

XYLITOL (warning: this sugar alcohol is deadly poisonous to dogs)

Smart Sweet Xylitol  (Global Sweet)

Xylitol (NOW)

 

GLUTEN-CONTAINING ITEMS (For those who can have them – many of these items are tools people have used initially to help them on their new way of life/eating.)

 

Carbalose flour (Tova) (great used half and half with Jen’s bake mixes)

Carbquik (Tova)

Bob’s Red Mill Baking Mix

Bob’s Red Mill Bread Mix

Oat Fiber (NuNaturals)

Tortillas (flax, oat bran, whole wheat – Joseph’s)

Vital Wheat Gluten (Bob’s Red Mill)

 

More ITEMS for your PANTRY:

 

Almond Butter

Almond Flour

Apple Cider Vinegar

Almonds, sliced  (great for making almond meal at home in a coffee grinder or powerful food processor)

Baking powder (see above)

Baking soda  

Barbecue sauce (sugar-free)

Canned Clams

Canned Crab

Canned Tuna

 

Cocoa

Cocoa butter

Coconut (unsweetened, desiccated)

Coconut flour

Coconut milk

Coffee, instant

Cornstarch

Cream of tartar

Cream, thick canned (Mexican section of grocery store)

 

EXTRACTS:

Almond

Butterscotch

Caramel

Cherry

Lemon

Maple

Orange

Peppermint

Rum

Vanilla Extract

 

Flaxseed meal (golden is best)

Fruit Pectin

Gelatin (unflavored)

Glycerin

Hazelnut Flour

Honey (sugar-free)

Hot Sauce

Ketchup (sugar-free)

Maple Syrup (sugar-free)

Miracle Noodles and Miracle Rice

Molasses

Nonstick cooking spray

Nuts, all kinds (especially raw almonds, sliced almonds)

Oat flour (Bob’s Red Mill, certified gluten-free)

Olive oil

Pasta Sauce (sugar-free)

Peanut Butter

Peanut Flour

Raisins

Sesame seeds

 

SPICES:

Allspice

Basil

Bay leaves

Caraway seeds

Cardamom

Cayenne pepper

Chili powder

Chinese Five Spice powder

Chipotle chili powder

Chives

Cinnamon

Cloves (whole and ground)

Crushed red pepper

Cumin

Curry powder

Dehydrated onion

Dill

Dry mustard powder

Garam masala

Garlic powder

Ground coriander

Ground ginger

Italian seasoning

Marjoram

No Salt (has potassium in it)

Nutmeg

Onion salt

Oregano

Paprika

Parsley

Pumpkin pie spice

Rosemary

Sage

Salt, Iodized

Salt, Lite (Morton’s)

Salt, sea salt

Seasoning salt

Taco seasoning 

Tarragon

Thyme

Turmeric

White pepper and black pepper

 

Sun-dried tomatoes

Sunflower seeds

Shelf-stable Cream

Soy sauce or Coconut Aminos

Sugar-free Chocolate chips or chocolate bars

Sweeteners (zero-carb, preferentially)

Thickening Agents (see above)

Whey Protein Powder

White vinegar

Worcestershire sauce  

 

IN THE FREEZER:

Beef, Ground beef

Butter, regular and unsalted (yes, you can freeze it)

Chicken breasts

Chicken stock or broth, homemade

Chicken wings

Fish, Corvina (Sea bass), Tilapia or any other white fish

Lobster

Milk powder, whole or skim milk powder

Pork ribs

Pork tenderloin

Roasts

Salmon

Sausage meat, ground (gluten-free)

Sausages (gluten-free)

Scallops

Shrimp

Steak (rib eye)

 

IN THE REFRIGERATOR:

Almond milk (unsweetened)

Bacon

Bacon fat in a jar for cooking

Butter

Cheese slices, American cheese slices

Cheese, Cheddar cheese

Cheese, Cream cheese

Cheese, Feta cheese

Cheese, Monterey Jack and Mozzarella cheese

Cheese, Muenster

Cheese, Parmesan cheese

Cheese, Smoked Gouda or regular Gouda

Cheese, Swiss cheese

Chicken, roast or rotisserie

Chutney - (use low-sugar apricot jam, vinegar and Worcestershire sauce to taste)

Coconut oil

Cream, sour cream

Dill pickles

Eggs

Garlic, crushed

Ginger root

Healthy butter

Heavy cream

Horseradish

Hot pepper sauce

Hot sauce

Jalapenos, canned jalapenos

Jam, low-sugar jam

Lemon juice and lime juice

Liquid smoke

Low-carb ketchup

Mayonnaise

Mustard (Dijon and regular)

Plain yogurt

Salad dressing

Salsa

Soy sauce or equivalent (see above)

 

FRESH FRUITS – buy weekly according to recipes and desire

 

CANNED FRUITS (in fruit juice or water)

Fruit cocktail

Mandarin oranges

Peaches

 

FROZEN FRUITS (unsweetened)

Strawberries

Blueberries

Raspberries

Cranberries

Mixed berries

 

FRESH VEGETABLES – buy weekly according to recipes planned

 

CANNED VEGETABLES

Artichokes

Asparagus

Baby corn

Beets

Diced tomatoes

Green beans

Mushrooms

Palm Hearts, canned

Pumpkin

Tomato paste

 

FROZEN VEGETABLES

Cauliflower

Broccoli

Peas (some people can have them in moderation)

Spinach