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
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 (chocolate – Nuts ‘n More)
Almond
butter (chocolate coconut – Nuts ‘n More)
Almond
butter (cinnamon raisin – Nuts ‘n More)
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)
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)
Low-Carb Belgian Chocolate Bar (La Nouba)
CHOCOLATE CHIPS
Chocolate
chips (sugar free, maltitol – Sensato)
Chocolate
chips (sugar free, erythritol, inulin,
stevia – Lily’s)
CHIA SEEDS
Chia Seeds (Nutiva – organic,
white)
COCOA BUTTER
COCOA POWDER
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 (light and classic – Native Forest)
COCONUT OIL
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)
FLAXSEED MEAL
Flaxseed
meal (golden – Bob’s Red Mill)
FRUIT PECTIN
Fruit
Pectin (from grapefruit – NOW)
GELATIN
Gelatin (beef
gelatin, unflavored - NOW)
GLYCERIN (For ice creams – to help them remain scoopable)
HAZELNUT FLOUR
Hazelnut
flour (Bob’s Red Mill)
HONEY (SUGAR-FREE)
Honey
(sugar free – Nature’s Hollow)
HOT SAUCE
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 SWEETENERS
Stevia (Sweet Leaf – all products)
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
MIRACLE RICE
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
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
PECANS
POWDERED PEANUT BUTTER
PB2
Powdered Peanut Butter (Bell Plantation)
Peanut
Butter Powder Mix (FitNutz)
Peanut
Butter Powder (regular and chocolate – Tru-Nut)
SUNFLOWER SEEDS
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)
HONEY (SUGAR-FREE)
Honey
(sugar free – Nature’s Hollow)
LIQUID SWEETENERS
DaVinci Sugar-Free Syrups (not the same as
concentrated)
Stevia (Sweet Leaf – all products)
THICKENING AGENTS
Arrowroot
flour (Bob’s Red Mill)
VANILLA EXTRACT
WALNUTS
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
XYLITOL (warning: this sugar alcohol is deadly
poisonous to dogs)
Smart
Sweet Xylitol (Global Sweet)
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)
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 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
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,
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 (
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