Paleo On A Penny

If your planning on cooking Paleo, you are going to have to learn to cook from scratch. Relying on chemically altered condiments and preservative-boosted pre-frozen foods are a things of the past. Make sure that you have the basic pantry of cooking spices, fats, and flavor-additives in your cabinet.

These essential pantry items include:

Chicken stock/broth or Beef stock/broth or Vegetable stock/broth

Try to stick to the lower sodium stuff, but don’t cheap out on the stock/broth.Typically, I would say a pre-packaged item is the same, is the same, is the same. This is not true for broths/stocks. Look for the lowest sodium broth/stock possible and the for the item with the least ingredients that you cannot pronounce. It’s best to get a store-made stock (which can be pricey), but I’ve found that Pacific Naturals makes a really good stock, and even Swanson broth can be good in a tight penny-pinch. Regardless, just make sure to have one in the house.

Broths are used to flavor up a bland variety of veggies, used to make some serious sauces for meats, and can even be used to marinade in certain situations. Basically, having a broth or stock in house is good advice. To make future stocks, save veggie pieces and put them in the freezer. Cut up celery stalks, carrot tops, onion bottoms, and chicken bones make a pretty delicious soup stock on a chilly afternoon. The best part is that it can practically be free when all these items come out of your freezer.

Cheap red wine, Cheap white wine

Having wine around is almost as important as broth. Wine gives sauces, soups, and meat a certain flavor that is unparalleled. You can always just grab a bottle of cooking sherry and call it a day when using wine in most recipes, but I tend to have white and red wine on hand to pair with the meat I’m serving. I find red wine is better than white when using red meats. Some pallets cannot tell the difference.

Salt & Pepper

These two items are essential and they should be in every kitchen. I add salt and pepper to salads, meat, soups, eggs, vegetables and anything else I can find! Of course, these two spices are used in moderation and I really didn’t use much of either seasoning until I went Paleo. I bought a peppercorn grinder at Costco for a few dollars (I think it was sold to me for under $5, definitely under $10) and it makes some delicious fresh pepper. I also bought sea salt (I keep coarse and fine salt in my house), but regular iodized salt would work fine if that is what you have! Stick with what you have and use it…then upgrade later.

Garlic (crushed, whole, chopped, or granule will work)
I bought a HUGE jar of diced garlic at Costco a while back. I remember using it so many times and never running out! I think the jar lasted six months and my husband and I love garlic! You can go with the chopped garlic jar or switch over to what I use now: crushed garlic. I bought my recent jar at Trader Joe’s. Of course whole garlic is always a good alternative, but on the average can be more expensive. In a penny pinch garlic granules or garlic powder can work, but doesn’t have the same kick of garlic flavor…which can be good if you don’t enjoy a strong garlic flavor.

Cooking fat of choice (butter, lard, coconut oil, olive oil)

We prefer to use the first three fats as they are just better tasting and full of yum when cooking.
Let me say that all of these fats can be expensive…however, they can also be cheap if you are willing to look around and use them over a period of time. When buying butter, I always buy Kerry brand (Irish) because the cows are grass-fed. It is a more expensive butter, but I enjoy the rich flavor…and use it sparingly.
A cheaper but more elusive option to cook with is lard. You can render you own lard by purchasing some fat from a butcher (they practically give it away at a good butcher) or find some lard made in the butcher section of a store. I was able to find lard for two dollars a quart at a very local-friendly store in Vermont!

Warning: Do not buy the lard on a non-refridgerated shelf unless you read the ingredients CAREFULLY. Some lards have added hydrogenated oils in order to extend shelf-life…yuck.
Coconut oil is by far my favorite fat to cook with as it adds a delicious buttery-flavor to meat, but it can be more expensive than butter or lard. Shop online and you can find a bargain. I found a huge gallon bottle for twenty-five dollars (like a years worth) when I was paying twelve dollars for a small 12-oz bottle in the local store.
Olive oil is great on salads to make dressings, but I rarely use it on the stove. Sometimes I add it to sauce, but I find on the whole that the other fats I mentioned are far superior to cook with over heat.

Spice rack with pinches of Oregano, Parsley, Basil, Cinnamon, Curry, and Cayenne

All of these spices are essential because they add a certain basic flavor to a dish. I particularly use cayenne in most of my dishes because my husband is privy to spicy dishes. However, when I am in the mood for a treat, cinnamon can typically be sprinkled on any fruit to make it a treat. Basil, Oregano, and Parsley are used in a lot of italian sauces and dishes, as well as to marinate meats, which is why I put these on this list. Curry, while not everyone’s favorite spice

I personally love curry it comes in very useful to make a left-over dish more exciting the next day.
Added Bonus items to keep in the Pantry if you have the $ to get these items
Spices: Nutmeg and Thyme
Nuts: Almonds and Pecans

Mari, Our Paleo Queen:

So, you are familiar with a paleo/primal life. You follow Mark Sisson, Robb Wolfe, Loren Cordain, and Mat Lalonde’s advice on nutrition and a healthy way of life.

Oh, you don’t?

Well, then catch up. marksdailiyapple.com robbwolf.com thepaleodiet.com (Mat Lalonde is cited numerous times on Robb Wolf’s website).

Now that you are all caught up…you have decided to live a paleo life! Great.

There is one problem…you might not have the finances or the ability to find great, local food!

Rarr- your inner caveman roars in anger!

Every paleo enthusiast wants the ability to buy grass fed beef and small farm raised chickens and pigs. We’d like the ability to find fresh local fruits and veggies. What is financially available in your budget can sometimes dampen the spirit of a paleo avenger.

However, we are here to help! Our advice on ways to cut costs and create frugally fabulous food will help you whether you are a college student with little money, a family with many mouths to feed, or are working your way through a tight budget.

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