My Keto Pantry

Recently I published an article in the Women’s Health Magazine on my essential keto items in my pantry. This was a hit, and it is great to know people are getting onto the keto train!

First off, when we talk about keto essentials, the first thing that comes to mind, and my go-to on keto is fasting. I call this my secret weapon as it is the most effective way to put your body into a state of nutritional ketosis. To remind you, your body is in a state of nutritional ketosis when ketones are in the range of 0.5 – 5.0mmol/L, and can be achieved by restricting carbohydrates, supplementing with exogenous ketones or by complete food restriction, aka fasting.

Fasting allows you to enter the post-absorptive state, where your blood glucose and insulin levels are low enough to allow for fat oxidation, which in turn raises ketones in the bloodstream. It helps you to breakdown fat for energy and therefore elevate ketones in the bloodstream. You’ll have better control of your appetite, better focus and energy and you’ll burn more fat! While you can implement extended fasts a few times a year, I recommend incorporating intermittent fasting (IF) into your lifestyle, aiming for a 12-16 hour fast, with an 8-12 hour eating window, daily. A great fasting app called Zero is helpful when timing your fasts.

Now, we can’t fast all the time, and eating keto is so delicious! In this article I’ll share with you my pantry items (well, apart from all the supplements!) that I use regularly on a keto diet, and in most cases, the brand that I prefer.

Pantry Items

Redmond Real Salt – Electrolyte deficiency is a common problem when transition to keto. Flu-like symptoms are associated with the lack of electrolytes; keto-dieters generally need more sodium than those who aren’t keto. Real Salt is unrefined and unprocessed and contains trace minerals. This is my favorite salt from a brand that I trust!

Redmond Real Salt – Electrolyte deficiency is a common problem when transition to keto. Flu-like symptoms are associated with the lack of electrolytes; keto-dieters generally need more sodium than those who aren’t keto. Real Salt is unrefined and unprocessed and contains trace minerals. This is my favorite salt from a brand that I trust!

Magnesium Glycinate – This is my favorite form of magnesium (Mg) – an amino acid chelator. There are 325 chemical reactions in the body that depend on Mg, and 80% of people are deficient in Mg! In particular, electrolyte and Mg status is an issue with those transitioning onto the keto diet, which can lead to constipation, muscle cramps and fatigue. So, supplementing with Mg can help avoid these symptoms.

Epic Bone Broth – I often have some sort of bone broth in my pantry. This is a great way to get both sodium and magnesium as well as a host of other electrolytes and nutrients that you’re likely deficient in! You can have it warm or as a base broth for a meal. Broth is perfect for a winter drink. If you’re experimenting with extended fasts, adding in a cup or two of bone broth can be helpful.

C8 MCT’s – Medium Chained Triglycerides (MCTs) are fats that get transported straight to the liver to be converted into ketones. They can be 6, 8, 10 or 12 carbons in length. The optimal form of MCT is C8, producing more ketones than C10 and C12, and tasting better and being more tolerable than C6. They are easy to cook with, mix into shakes, use in dressings and baking. Most often used by blending into your coffee or tea to give you extra energy in the mornings. You can have the powder or the oil form. But remember that C8 is more effective at raising ketones than a blend of C8, C10 and C12. If you’re using it for the first time, start with small doses and work your way up, to avoid any gut distress.

Kerrygold Butter – An absolute staple in my diet is grass-fed butter. Not much needs to be said for this versatile ingredient. It’s great for cooking, baking, spreading and adding flavor to pretty much everything! Butter also contains butyrate – an important fatty acid that promotes gut health.

Ghee & coconut oil  – Ghee is clarified butter, that does not contain any lactose, so it is ideal for those who are lactose intolerant. Coconut oil extremely versatile and great for vegans attempting a keto diet. It is high in MCTs, specially C12 which, although not as efficient at raising ketones as C8, has incredible antimicrobial properties. Both of these fats are great for baking, grilling and frying, due to their higher smoke point.

Organic, locally sourced free-range eggs and grass-fed & meat is extremely important when on keto. Getting healthy fats from grass-fed animals is the best way to go as it has none of the toxins, hormones and antibiotics that are found in commercial-feed animals, which are raised on GMO corn and soy. A great source for grass-fed meat is Butcher Box, or support your local farmer’s market. My freezer is always stocked up with bacon, brisket, steaks and ground beef!

Eating wild-caught seafood is also very important. Farm-raised fish are often contaminated with toxins and heavy metals. A simple and efficient way to get a lot of fish in your diet is to stock up with tins and sachets from Wild Planet. My favorite is the wild-caught sardines.

CaliFlour Pizza Bases – These pizza bases are keto-friendly, made from cauliflower. They’re so tasty and a quick and simple way to whip up a keto dinner, using all the bits and pieces left over in the fridge.

Baking – Coconut and almond flour are perfect low-carb replacements for regular flour when baking. When I do bake, I use a sugar replacement that contains allulose, stevia and monk fruit – a good brand is KetoSweet.

Pork Rinds/Skins – Crunchy, salty and keto-friendly. Pork rinds are so delicious, and I’ll often have them if I am looking for a satiating snack. They are also ideal for breading or crumbing traditional ‘fried chicken/fish’. Simply do an egg wash and coat in crumbed pork rinds!

SmartSweets – Every now and then I find myself looking for something a little sweet! Although not very often, I tend to lean towards these keto friendly gummy bears, or a block of 80%+ dark chocolate. I always choose Lily’s as they have a stevia sweetened chocolate.

Other essentials I always have stock of:

• Macadamia nuts (as they’re the highest nuts in fat)
• Avocados
• BACON… The real reason for going keto! (Heritage pork, of course)

Drinks

Topo Chico – Super refreshing – this sparkling water is awesome!

Titos Vodka – For a healthier alcohol choice. Try this keto drink: Topo Chico, Lime & Titos Vodka – for a low calorie, low sugar, low guilt cocktail.

Flying Embers – This is a ‘hard kombucha’ that is considered keto-friendly and is a good alternative to a regular cider or beer. They have an incredible range of flavors too!

Books & Devices

Simply Keto by Suzanne Ryan is a great low-carb and keto-friendly cookbook.

The Anti-Anxiety Diet is also great, although more paleo, it still has fantastic low-carb, keto recipes!

Bacon Grease Strainer – instead of throwing away the great-tasting fat from cooking bacon in a pan, strain out the fat and store it for cooking other dishes!

Avocado Keeper – Avocados are a regular in my diet, and this sneaky tool is useful when you’re looking to store the other half!

Instant Pot – When I am feeling a little lazy and would just like to throw everything in a pot and for it to not only be perfectly done, but to be bursting with flavor, I use an instant pot to cook my meat and vegetables.

There you go, these are my top keto pantry items. Remember, whole foods first is the golden rule. Check out these brands I mentioned above and let me know what you think. I would love to hear what your personal favorite pantry items are and if we have any in common!