Butter Me Bacon

Okay, so I’m the Queen of the Dad Jokes (Tara). Moreover, I am the daughter (or the granddaughter…maybe great-granddaughter…?) of the King of the Dad Jokes. What I’m trying to say here is that Holley and I come from a long line of quick wit. Yes, sometimes it may be corny and contrived, but it is more often clever and deep. In this case, I feel it’s a bit of both ends of the spectrum. I say that because so many people are overwhelmed by the thought of “Keto” foods that they quit before they ever give it a shot. Yet, if you take a moment to truly look at “Keto” foods, I’d venture to say you already have a majority of them in your personal stores. So, you “CAN-try” to fill your “Pantry” with very little effort.

I know. The rhyme scheme doesn’t work; but the spelling does. Just give me this one. 

One of the most basic questions people beginning a ketogenic lifestyle ask is, “Where do I begin?” We are working to give you straightforward and easily accessible answers to that question with grocery and getting started guides. In the meantime, let us give you a figurative glimpse into our personal pantries…and a literal glance at part of mine. We thought we’d give you a quick run-down of our most used staples. This is by no means an exhaustive list, but these are our personal essentials.

Three things we want you to remember –  1. CHECK THE CARB COUNTS before you buy or eat. Some pickles, for instance, have an insane amount of hidden sugar, but many have none. Read the labels or use a trusted nutritional information source to be sure you don’t get tricked into unnecessary carbs. 2. HEALTHY FAT IS YOUR FRIEND! Don’t fall prey to the mindset that “low fat” means healthy. “Low-fat” foods are often riddled with unhealthy, unnecessary sugars or other fillers and contain more carbs than their full fat counterparts. 3. JUST BECAUSE A FOOD ISN’T ON THIS LIST DOESN’T MEAN IT’S NOT “KETO!” Make label reading a part of your typical habits and stay within your carb limits. Everyone is different! Let me add that, while Holley and I both strive to eat as many whole, unprocessed foods as possible (“Strict Keto”), we both have also made amends with the fact that in our lives, balance equals incorporating some processed options as well (“Dirty Keto”). YOU do what is best for YOU to achieve YOUR goals.  

Here are our “must have” recommendations.

Pantry Goods:

• Avocado oil
• Olive OIl
• Coconut Oil
• Almond Flour
• Coconut Flour
• Natural Sweeteners/Sugar Alternatives (we recommend Swerve brand, although there are several Erythritol, Stevia, Xylitol, Monk Fruit, Yacon Syrup, Sucralose options out there)
• Sugar Free Chocolate Chips (Lily’s is a great brand. Bake Believe is another. Again, be sure you read the labels!) 
• Unflavored Protein Powder
• Unflavored Grass Fed Gelatin
• Xanthan Gum
• Natural (no added sugar!) Nut Butters
  • Almond butter, cashew butter, peanut butter
• Walnuts, Pecans, Macadamia Nuts, Pumpkin Seeds, Almonds
• Chia Seeds
• Flax Meal/Flax Seeds
• Sugar Free Ketchup
• Sugar Free BBQ Sauce
• Mustards
• Buffalo Sauce/Hot Sauce/Sriracha
• G Hughes brand sauces
• Olives
• Pickles
• ZERO carb bread (Aldi)
• La Banderita Carb Counter tortillas (we love the snack sized ones)

Dairy/Refrigerator Items:

• Eggs, Eggs, and more Eggs
• Cheeses (our favorites are sharp cheddar, pepper jack, fresh mozzarella, and colby jack)
• Cream Cheese
• Grass Fed Butter
• Heavy Whipping Cream
• Unsweetened Almond Milk 
• Unsweetened Coconut Milk
• Low Carb Yogurt (Ratio and Two Good are two brands we would recommend)
• Sour Cream
• Low Carb Salad Dressing (ranch, bleu cheese, caesar are often good options-be sure to read the label for carb content!)
• Mayonnaise
• Folio Cheese Wraps (Aldi)

Produce:

• AVOCADOS
• Spinach/Kale/Greens
• Brussels Sprouts
• Asparagus
• Broccoli
• Cauliflower
• Zucchini
• Summer (Yellow) Squash
• Bell Peppers
• Green Beans
• Radishes
• Onions/Scallions
• Mushrooms
• Spaghetti squash
• Jalapenos/Poblanos/Anaheims
• Celery
• Pasta Zero Shiritaki noodles
• Fresh Herbs 
• Raspberries
• Blueberries
• Blackberries
• Strawberries
• Lemons
• Limes

Meats: (most of these meats will work in any cut you prefer; just be sure to check the carb content on the packaging and remember that anything you add could increase the carb count)

• Grass Fed Beef (grass fed is best, but if it’s not an option, regular is fine)
• Chicken
• Pork
• Fish/Seafood
• Turkey
• Pepperoni
• Salami
• Ham
• Sausages
• Bacon
• Canned Tuna/Salmon/Sardines