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This is a list of pantry and frig items I've found over the last nine years that in my opinion are really good.    When I come across something good I will post it here so be sure to bookmark this page!  Hope this list will be helpful for you!  


Cooking Essentials:


Iron Skillet, Crock Pot, Electric Skillet, KitchenAid mixer, Wok, quality knife, measuring cups, bowls, spoons, wooden cutting board. I also bought a spiralizer attachment for my KitchenAid mixer; love it for squash and curly fries.  You can also find manual spiralizers on Amazon if you don’t have a KitchenAide mixer.



Bob Red Mills All Purpose Gluten Free Flour  (HEB & Whole Foods)

Bob Red Mills 1 To 1 Baking Flour (I use this for baking) (HEB or Whole Foods)

GFJules Flour (this one has non GMO corn in it)

Bob Red Mills Arrowroot (HEB or WF) Use this as a thickener for sauces, gravies, etc. (it doesn’t take much)

Almond Flour grain free (HEB or WF)

Coconut Flour grain free (HEB or WF)

Cassava flour grain free (Whole Foods)

Bob Red Mills gluten free Oats (WF or HEB)

GF Harvest Organic Old Fashioned Rolled Oats (41 oz bag order on Amazon)

Guiltless Superfoods seed flour is grain free. They have bread, muffins, cookies, skinny donuts, tortillas, pizza crust, seed flour all at HEB in Bee Caves in the Gluten Free freezer isle.  I make the most delicious super chocolate fudge walnut brownies with their seed flour (recipe is here on the website).

Best Gluten Free frozen pizza dough ever!  Wholly Wholesome Frozen dough (available at Heb and Wegmans on the east coast in the gluten free freezer section. They also make pie crust (available at Whole Foods. Check their website for other locations) 

Most corn is GMO so personally I don’t eat it or anything with corn in it especially high fructose corn syrup which is in a lot of stuff so check labels.  I look for organic corn if eating something like tortillas in moderation.  But for the most part I just stay away from corn or eat organic corn in moderation.  I have made tortillas using Cassava flour too and they are very similar to wheat in texture and taste great! 

Breads: Udi’s, Rudi’s are good but do contain corn so I do not eat that brand now. Canyon Bakehouse has no corn and is the best for texture, size and taste.  I use this one for sandwiches and homemade croutons.  Canyon BH has the best hamburger buns. (for croutons cut bread in chunks and add in melted Kerigold butter with some Avocado or Olive oil with a little garlic pepper.  Heat in oven on 400 for about 15 minutes until golden brown). 

Spices & Herbs:

I cook with a lot of fresh herbs from our garden like oregano, thyme, dill, basil, sage and chives.  Herbs, onions and fresh garlic add so much flavor.  The main herb I use a lot in most dishes is oregano.  Herbs are really easy to grow.  Sage and oregano are very cold hardy and the chives and thyme come back after every winter.  Dill is cold hardy too. Basil is a spring and summer herb.  We also grow Stevia plants in the spring and then dry them in the summer and ground up and put in mason jar to use for sweetner.  I usually find the plants at Natural Gardener.  

Garlic Pepper (HEB)

Erols Seasoning (Paleface Feed. Non GMO, no gluten, no MSG) I use this red pepper spice mix in everything! 


Sea Salt, Himalayan pink salt, kosher salt

Good Fats:

Olive Oil

Avocado oil. It’s not only a healthy fat  it’s also a high heat oil ( )  You can put it on anything, even ice cream! 

Coconut Oil, Kerigold grass fed butter and ghee.

I also use MCT oil in my bulletproof coffee in the morning. 

*I use Grape Seed Oil for deep frying only in moderation


I make all of my sauces, salad dressings, vinaigrettes. Hellmann’s Mayo (HEB), 365 Ketchup without high fructose corn syrup from Whole Foods, Kikkoman Gluten free soy sauce, Coconut Aminos (it’s like soy sauce only made with coconut, taste exactly like soy. It’s also a bit more expensive then the gluten free soy brands. It’s half the price too at Thrive Market online at I buy a lot of healthy foods as a Thrive wholesale member, free shipping and half the price.  I buy ghee from Thrive too), Lea & Perrins Worcestershire, balsamic vinegar, red wine vinegar, Dijon Mustard. NOTHING WITH MSG (can cause headaches, sometimes serious reactions in some people, I know it does me. MSG is a flavor enhancement and can be addictive. Just google it) More recipes at  

Pacific soup broths are gluten free.  They also have cream of mushroom & chicken

Almond Milk, coconut milk


Stevia, Honey, Maple Syrup, Coconut Sugar (I make homemade ice cream using honey and/or maple syrup and full fat coconut milk) Recipes are here on the website.

Cheese from grass fed cows. I eat all cheese except Blue Cheese (gives me a migraine).

Almond and coconut tortillas (Whole Foods). I buy the tortillas from   They also now have tortilla chips (you’ll think you’re eating corn!)  They are available at Whole Foods.

Gluten and grain free granola

Almonds, pecans, no peanuts (peanuts usually contain mold)

Grass fed beef, clean pasture raised chicken and pork (with no antibiotics, nitrates, or junk) all from Whole Foods.  We also buy our grass fed meats from Butcherbox.  This is the best tasting beef I have ever had, not kidding, and it’s even less expensive than buying it at Whole Foods! I never eat any other beef now.  They also have clean pork and chicken. We’ve had the pork and it’s so delicious!   Our referral code is:  When you order from this link we receive $20 off our next order so thank you in advance! 

Wild Caught Salmon and Tuna in the can (HEB)

Benito Chips, Bolder Potato or Kettle Chips (Whole Foods or HEB) I eat these in moderation.  I always look for chips with the least amount of ingredients and no corn oil. 

Organic bean coffee from Costa Rica at HEB

I buy mostly organic veggies when possible.  Check out the dirty dozen list at

From Dr. Weil:  The following "Clean 15" foods had the lowest pesticide load, and consequently are the safest conventionally grown crops to consume from the standpoint of pesticide contamination:

  • Avocados
  • Sweet corn (not sure about this one since most corn is GMO so not sure why it’s on this list. I stay away from it personally)
  • Pineapples
  • Cabbage
  • Sweet peas (frozen)
  • Onions
  • Asparagus
  • Mangoes
  • Papayas
  • Kiwi
  • Eggplant
  • Grapefruit
  • Cantaloupe (domestic)
  • Cauliflower
  • Sweet potatoes

I love cauliflower rice as a substitute for real rice. It’s so easy to make and actually tastes like rice!  You can even make refried cauliflower rice adding in shrimp, pork or chicken!  Here’s some recipes for Cauliflower rice:


Sue Seward
Gluten Free Lady
Spicewood, Texas

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The products and the claims made about specific products on or through this site have not been evaluated by the United States Food and Drug Administration and are not approved to diagnose, treat, cure or prevent disease. The information provided on this site is for informational purposes only and is not intended as a substitute for advice from your physician or other health care professional or any information contained on or in any product label or packaging. You should not use the information on this site for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. You should consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you have or suspect you might have a health problem.

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