Welcome to The LLN Pantry! Here you will find information about some of the nourishing gluten free, dairy free and refined sugar free ingredients typically used in our recipes.

Not sure what to stock in your gluten, dairy and sugar free pantry? Check out The LLN Pantry Detox e-book for a comprehensive guide on what to stock and what not to stock for a pantry that nourishes all of you. 

Gluten Free Flours and Meals

Organic Tapioca Flour / Cassava Flour

Tapioca flour is a starch that comes from the root of the cassava plant. Cassava flour is the whole root, dried and ground. They are naturally gluten free and grain free flour that helps to bind and add structure to baking and can be used to thicken sauces and gravy. It can typically be used in place of arrowroot flour. Cassava flour can be used in wheat free and grain free baking. We recommend purchasing a brand without added sulphur/preservative 220. You can purchase organic tapioca flour and cassava flour from health food stores. 

Buckwheat Flour 

Buckwheat flour is a quality source of healthy carbohydrates and minerals made from ground buckwheat seeds. It is wheat free and gluten free and great for use in pancakes and baking. Buckwheat flour can be purchased from health stores. 

Quinoa Flour 

Quinoa flour is a naturally gluten free flour that is made from ground quinoa seeds. It is rich in protein and has a slightly bitter flavour so is best used in combination with other gluten free flours and is great for use in baking and pancakes. Quinoa flour can be purchased from health food stores. 

Flaxseed (Linseed) Meal 

Flaxseed meal is made from 100% ground flaxseeds (also known as linseeds). Flaxseeds are a great source of essential fatty acids and fibre and as a meal can add nutritional value to smoothies, baking, snacks, muesli bars, pizza bases, breads etc. You can purchase flaxseeds and grind them yourself in a food processor or high powered(I use Vitamix) or spice grinder to ensure freshness. Or alternatively you can purchase flaxseed meal from health food stores. Be sure to store flaxseed meal in the refrigerator to ensure freshness and to avoid rancidity.

Chickpea Flour

Also called besan flour, garbanzo flour or gram flour, chickpea flour is a grain free flour made from ground chickpeas that is a high protein and gluten free alternative to wheat flour. You can purchase chickpea/besan flour from your local heath food store or from Indian grocers. 

Coconut Flour

Coconut flour is the pulp leftover from the process of making coconut milk. It is then dried and made into a flour. Not only is it naturally gluten free and grain free but it is also rich in protein and fibre and it provides a quality, easily digestible, low carbohydrate based energy source. Coconut flour can be used in gluten free and Paleo baking, treats and snacks. Coconut flour absorbs lots of liquid so only small amounts are needed and works best when combined with oil or eggs. You can purchase coconut flour from health food stores, your supermarket or in bulk here.

Almond Meal / Nut Meals

Almond meals or nut meals are a high-protein, low-carbohydrate, grain free and energy-rich flour alternative which can be used in healthy baking, snacks, treats, crusts, pastry, breads, coatings and pizza bases. Almond meal can be purchased as ‘blanched almond meal’ (often called almond flour) made from 100% ground, blanched almonds, or purchased as ‘natural almond meal’ which typically contains 100% ground almonds with the skins still on. You can purchase almond meal or other nut meals like hazelnut meal from health food stores or affordably in bulk here. You can freeze or refrigerate to keep fresh for use. You can also grind your own almonds or other nuts to make your own almond/nut meal using a high powered food processor or good quality blender. (I use a Vitamix). Simply pulse nuts until a fine powder forms. 

Banana Flour

Banana Flour is a naturally gluten free flour made from green bananas that is rich in resistant starch which is beneficial for gut health and healthy digestion. It also promotes healthy blood sugar levels and helps to keep you fuller without bloating. You can use it in smoothies as a bulk fibre rich additive or for gluten free baking and pancakes. Simply take any recipe and use 25% banana flour as you would with others. You can purchase banana flour from health food stores or here

Natural Sweeteners

Medjool Dates

Medjool dates are the premium end of dates. They are moist, rich in a toffee-like flavour and also high in beneficial potassium. Medjool dates are much juicer than standard dates and are great in baking, sweets and raw treats. As with all natural sweeteners, use minimally. You can purchase high grade medjool dates from grocers or bulk health food stores. 

Stevia

Stevia is my preferred sweetener of choice (in its liquid form). It is derived from the stevia herb and can be purchased granulated or in liquid form. It is a natural sugar free sweetener substitute and contains no fructose. When using it in liquid you only need a few drops as little goes a long way! Approximately 3-6 drops of liquid stevia is usually enough to sweeten an entire recipe so use sparingly. You can purchase stevia from health food stores. 

Coconut Sugar

Coconut sugar is granulated coconut nectar produced from coconut palm blossoms. It is an unrefined, lower GI alternative to cane sugar and has a rich toffee-like flavour. It is similar to palm sugar but instead of being from a palm tree, it is derived from a coconut tree. The sap that is extracted from the buds of a coconut tree is then boiled until it thickens and solidifies and is then granulated. It is a great refined sugar free option for cookies, biscuits, muffins, cakes and baking. As with all natural sweeteners, use minimally. Coconut sugar can be purchased from health food stores. 

Coconut Nectar 

Coconut Nectar is produced from coconut palm blossoms, is low GI and a healthier replacement to refined sugar.  It is an abundant source of minerals, amino acids and vitamins. It requires minimal processing to produce using an extraction method from the coconut blossom by a ‘tapping’ technique that produces a rich ‘sap.’ Use in cooking, baking, dressings and sweets and raw treats. As with all natural sweeteners, use minimally. You can purchase coconut nectar from health food stores. 

Pure Maple Syrup 

Maple syrup gives a wonderful caramelised flavour to cooking, raw desserts and baking with refined sugars. (As with all natural sweeteners, use minimally).Be sure to purchase 100% pure maple syrup and not maple-flavoured syrup. Maple flavoured syrup is full of sugar whereas 100% maple syrup is made from the sap of the maple tree with no added sugar. You can purchase 100% high grade organic maple syrup from health food stores. 

Raw Honey

Raw honey is a refined sugar free natural sweetener option that contains live enzymes for nutritional benefit. Using raw, non-heat treated organic honey is preferred over commercial honey due its pure, less processed state. Commercial honey has been heat treated and loses these beneficial enzymes. As with all natural sweeteners use minimally. You can purchase a raw, organic honey from health food stores or from local suppliers.

Rice Malt Syrup 

Rice malt syrup is a fructose free natural and refined sugar free sweetener made from brown rice and can be used to add in sweets and raw treats. You can purchase organic rice malt syrup from health food stores or your supermarket. 

Dairy Free Milk

Coconut Milk

A great dairy free and nut free milk suitable for drinking, smoothies, baking and more. You can purchase coconut milk from health food stores but be sure to choose a good quality brand that is free from thickeners, gums, additives or added sugar. You can also affordably make your own coconut milk with this recipe here.

Nut Mylks

Nut mylks such as almond milk, cashew milk or macadamia nut milk are made from nuts and water. They are a nutritious dairy free, plant based milk alternative and can be used in smoothies, baking, breakfasts, as snacks and more. You can purchase nut milk from health food stores but be sure to choose a brand that is free from thickeners, gums, additives or added sugar. I recommend making your own nut milk with this simple recipe here.

Butters and Spreads

Pumpkin Seed/ Sunflower Seed Spread

These are nut free spread alternatives made from 100% pumpkin seeds or sunflower seeds ground into a spread. Use in place of nut spreads/ butter, as a spread, in baking or in raw treats. You can purchase seed spreads from your health food store. 

Nut Butter/ Spread

Nut butters are 100% nuts ground to a spread. You can buy nut spreads in different varieties such as almond butter, cashew butter, brazil nut butter, macadamia nut butter and so on. Nut butter's are nutrient-rich and a great spread on toast, on slices of apple, added to your smoothies, sweet treats and raw treats. You can also buy many nut spreads in bulk making this delicious ingredient affordable. Be sure to choose one with no added oils or sugar. Remember the oils in nuts are fragile so store in a cool, dark place. Tip: When you first open nut Butter, stir through any oils that have separated at the surface. You can purchase nut spreads from health food stores or the health food section of your supermarket. You can also make your own nut butter by blending nuts in a high powered blender until buttery and smooth. 

Tahini 

Tahini is a sesame seed paste that has great amounts of minerals including calcium. It can be purchased hulled or unhulled. Unhulled tahini is darker in colour and made from whole sesame seeds and contains higher amounts of calcium. Hulled tahini is lighter in colour but a little less bitter tasting. Tahini has a slightly bitter, creamy, nutty flavour and is best used in dips, dressings, treats and snacks. You can purchase tahini from health food stores or the health food section of your supermarket. 

Coconut Butter

Coconut butter is made from 100% coconut flesh ground to a buttery spread. It is rich in natural fibre, healthy fats and is incredibly delicious! Be sure to look for one that is 100% coconut without added sweeteners. Like coconut oil, coconut butter hardens at cold temperatures and softens as the temperature warms. It can be used in sweet treats slices and raw treats. As with nut Butters, the oil can settle at the surface so be sure to stir through any oils that have separated before use. Note: Coconut butter is different to coconut oil. You can purchase 100% coconut butter from health food stores. 

Oils

Coconut Oil 

Coconut oil is a healthy and versatile oil that is great for cooking, baking and raw treats. It is stable at high temperatures and provides a beneficial source of healthy fat and supports detoxification and boosts your immune system. Always choose unrefined coconut oil. When oils are refined, they undergo a variety of chemical processes including deodorising, bleaching and anti-foaming. Just like olive oil it can be purchased either as standard coconut oil or extra virgin coconut oil. It will solidify when cold and melts at warm temperature. Purchase unrefined coconut oil from your health food store or in bulk here.

Avocado Oil 

Avocado oil is the oil extracted from the flesh of an avocado. It is a wonderfully healthy oil and rich in anti-oxidants and heat stable fatty acids. Great for salad dressings. You can purchase avocado oil from health food stores or from the supermarket. 

Macadamia Nut Oil 

Macadamia nut oil is the oil pressed from the macadamia nut and has a mild buttery flavour and is fragrance free. Rich in healthy omega 3, macadamia nut oil is considered heat stable and a delicious oil for salads and recipes too. Purchase macadamia nut oil from health food stores or the supermarket. 

Extra Virgin Olive Oil 

It is best to choose “cold pressed” olive oil as this means the oil is not heated and is produced using only pressure. “Extra virgin” olive oil is the first pressed oil of the harvest and contains the highest amounts of nutrients and antioxidants as well as flavour. Olive oil is great for low-medium temperature cooking, wonderful for salad dressings and a great way to add finish meals with a drizzle for added flavour and nutritional benefits. I recommend choosing a brand of high quality olive oil to ensure you are getting its full nutritional profile. 

Nuts and Seeds

LSA 

LSA is a combination of ground linseeds (also called flaxseeds), sunflower seeds and almonds. LSA is rich in protein and helps to balance blood sugar levels and reduce cravings. It is also a good source of fibre, healthy omega-3 fats and minerals such as calcium, magnesium and zinc. Purchase from health food stores and store in the refrigerator to avoid rancidity. You can also buy linseeds, sunflower seeds and almonds whole and grind to a powder in your food processor as needed). 

Dried Coconut/ Shredded Coconut/ Coconut Flakes 

Dried coconut can add a lovely naturally sweet flavour to your snacks and sweet treats. Did you know many brands of dried coconut contain a preservative (known as sulphite or preservative numbers 220 - 228) that can negatively impact your health and cause many ill symptoms in the digestive and respiratory systems? I highly recommend purchasing organic/ preservative free/ sulphur free coconut from your local health food store. 

Flaxseeds (Linseeds)

Also known as linseeds, these tiny golden or brown seeds add a dose of beneficial omegas and fibre to your diet. Add to smoothies, sprinkle over gluten free cereals and muesli or use to make crackers. You can purchase organic flaxseeds (linseeds) from health food stores. Store in air-tight glass containers in the refrigerator to keep fresh and avoid rancidity. 

Chia Seeds

Chia seeds are a bit like a poppy seed but are from a flowering plant within the mint family (although they don’t have much flavour). They are rich in fibre, essential fatty acids and protein and are a great way to add nutrients to a recipe. They swell when added to liquid and turn into a jelly-like consistency, making them a great egg substitute in baking. They are delicious in chia puddings and great in baking, raw treats or added to smoothies. Chia seeds come in black and white varieties and can be purchased from health food stores or supermarkets. 

Nuts and Seeds

Nuts and seeds are packed full of nutrition and a nourishing staple in the LLN pantry. A range of almonds, cashews, brazil nuts, macadamia nuts, walnuts and pumpkin seeds are typically found in the LLN fridge. Purchase from supermarkets, health food stores and bulk food stores.

Cereal, Grains and Seeds

Puffed Amaranth

Puffed amaranth is a high protein, gluten free cereal alternative rich in vitamins and minerals. Enjoy as a breakfast cereal, add to your own muesli mix, muesli slices or add to baking. You can purchase from your local health food store. 

Puffed Buckwheat 

Puffed buckwheat is another great gluten free cereal alternative. Add you to your own muesli, muesli slices or cereal mixes. You can purchase puffed buckwheat from your local health food store. 

Buckwheat 

Buckwheat (which is actually wheat free) is a gluten free seed that has a nutty flavour and rich in minerals. You can use buckwheat to make granola, cook similar to rice or quinoa, to make porridge or to add to your savoury dishes. You can purchase raw buckwheat or roasted buckwheat from your local health food store. 

Puffed Quinoa

A gluten free, high protein puffed seed perfect for a gluten free cereal alternative. Enjoy for breakfast, add to your own blend of cereal mix or treats and snacks such as a muesli slice. Purchase from your local health food store. 

Quinoa Flakes/ Rolled Quinoa

Quinoa flakes are rolled quinoa seeds that are rich in protein and minerals and are easy to digest. They are great for a gluten free porridge, in granola or in baking and treats. Purchase quinoa flakes from your health food store.

Quinoa

Rich in protein and high in fibre, these delicious nutty and nutritious seeds are a great gluten free alternative to rice and other grains. Quinoa cooks just like rice and adds great flavour, texture and nutrition to your savoury dishes. You can purchase quinoa in white, red or black seeds from your local health food store or the health food section of your supermarket. How to make fluffy quinoa recipe here

Pasta and Noodles

Buckwheat Soba Noodles (gluten free)

These light gluten and wheat free noodles are made from 100% buckwheat flour. Add cooked and chilled in salads or in warm dishes and soups. You can purchase  from health food stores.

Kelp Noodles 

Kelp noodles are raw, clear noodles made from the sea vegetable kelp and look very similar to vermicelli noodles. They have a very mild flavour and can be used raw in salads or warmed in stir-fries, soups and broths. They are naturally gluten free and low in carbohydrates and provide a creative source of trace minerals. Kelp noodles can be purchased from health food stores.

Black Bean Spaghetti (gluten free)

This gluten free spaghetti is made from organic black beans and water and makes the perfect al dente spaghetti every time. This type of pasta has a higher protein content than wheat based pasta. Delicious served warm or even as a salad with pesto. Purchase gluten free black bean spaghetti from health food stores. 


Mung Bean Pasta (gluten free)

A delicious gluten free fettuccine pasta made from only two ingredients - organic mung beans and water. This type of pasta contains a higher protein and nutritional content than wheat pasta. You can purchase gluten free mung bean fettuccine from health food stores.

Baking

Cacao Nibs

Rich in anti-oxidants cacao nibs are crushed cacao beans that add a chocolaty crunch to muesli, baked goods, sweet treats and add an anti-oxidant rich crunch on top of smoothies. They are naturally gluten and dairy free. Purchase high quality cacao nibs (with no added sugar) from your local health food store.

Cacao Powder

Cacao powder is made of ground cacao beans that are rich in magnesium and antioxidants. Cacao powder is the raw form of cocoa made by cold-pressing un-roasted cocoa beans whereas cocoa powder has been roasted. Cacao powder typically posses more nutritional qualities over cocoa. Use cacao powder in place of cocoa and add to smoothies, baking and sweet treats. Purchase high quality cacao powder from your local health food store. 

Carob Powder 

Carob is a pod from the tropics that contains a naturally sweet, edible pulp. Once dried the pulp is roasted and ground into a powder similar to cacao or cocoa powder. Carob powder is naturally sugar free, gluten free, dairy free and lactose free and adds a natural sweetness to recipes. Add to smoothies, baking or sweet treats. You can purchase carob powder from your local health food store. 

Organic Vanilla Powder 

Pure vanilla powder is 100% ground vanilla bean pods and gives your healthy recipes a lovely natural vanilla flavour. Using the powder is a sugar free and alcohol free alternative to using vanilla essence or vanilla extract. Using it in your baking, smoothies and recipes can add a sweet tone without adding sweeteners. You can purchase organic vanilla powder from your local health food store.

Aluminium Free Baking Powder

Did you know baking powder is different to baking soda? Both are leavening agents which means when they are added to baked goods, it causes them to rise. Baking Powder contains a combination of Baking Soda plus an acidifying agent whereas Baking Soda is pure sodium bicarbonate. When pure baking soda is combined with moisture plus an acidic ingredient (e.g. honey) the chemical reaction causes rise to the end product, whereas baking powder already contains an acidic ingredient to give rise in the presence of moisture. It is best to choose baking powder that is gluten free and aluminium free which you can purchase from your local health food store. 

Pantry Staples

Plant Based Protein Powder

Looking for a simple way to add protein to your diet? We recommend using a gluten free, dairy free, vegan and easily digested pea protein. Great to add to smoothies and baking. Look for a good quality brand without fillers, sweeteners or additives. You can purchase from health food stores or here.

Sundried Tomatoes (preservative free)

Preservatives (as well as colourings) are a common ingredients in jar food and can negatively impact your health. Finding good quality, organic sundried tomatoes without preservatives can be a challenge so I thought I'd share with you a brand here that I have found containing just sundried tomatoes, extra virgin olive oil, oregano and sea salt. They are a great addition to salads, savoury slices or breads and savoury recipes. You can also source a supplier of olives/ sundried tomatoes that preserve in good quality olive oil from your local farmers markets or grocer.

Black Beans 

Rich in fibre and anti-oxidants black beans are naturally gluten free, full of flavour and are a delicious addition to savoury dishes, vegetarian dishes, Mexican dishes and even desserts (such as black bean brownies). Purchase in BPA free cans from health food stores or grocers.

Agar Agar Powder 

Agar agar is a combination of dried sea vegetables made and is a vegan/vegetarian alternative to gelatine. Agar agar comes in the form of white powder, dissolves in warm liquid and is flavourless and fragrance free. You can use agar agar to make a vegetable based, gluten free, mineral rich jelly or to thicken sauces.  It is also rich in minerals such as iron, calcium, magnesium, manganese, potassium, copper and zinc. You can purchase Agar Agar powder from health food stores or from Asian grocers. 

Coconut Aminos

Coconut aminos is a soy free and gluten free alternative to soy sauce. It is made from the fermentation of coconut sap and adds a healthy seasoning to dishes. It’s taste is similar to soy sauce so a little is only need to add flavour. Made from 100% coconut nectar and fermented with sea salt, coconut aminos contains 17 essential amino acids and minerals. Coconut aminos comes in bottles just like soy sauce and can be purchased from your local health food store.

Coconut Water 

Coconut water is the juice from inside of a young, green coconut. It is a great natural re-hydrator rich in electrolytes potassium, magnesium, calcium, sodium and phosphorous and naturally sweet. You can purchase whole young coconuts from supermarkets, grocers and health food stores (cut the top open with a sharp knife - carefully! - or use a coconut tap). You can also purchase 100% coconut water free from added sugar and preservatives in health food stores, grocers and most supermarkets.

Coconut Milk 

Purchase good quality coconut milk in BPA free cans that contains no added sugar, thickeners, additives or milk solids. You can purchase high quality, additive free coconut milk from health food stores. 

Himalayan Pink Salt

Himalayan pink salt or celtic sea salt are healthier alternatives to refined and bleached standard salt. Pink salt also provides trace elements of essential minerals and electrolytes. Purchase high quality pink salt from health food stores or here.

Snacks

Paleo Coconut Wraps

Made from 100% organic coconut these delicious wraps are gluten free, grain free, dairy free, egg free, soy free and vegan and Paleo friendly. They make the perfect wrap for lunches, snacks or even use to make sweet crepes. You can find these at coconut wraps at health food stores.

Food Storage and Kitchen Tools

Nut Mylk Bag

Make your own smooth and fresh dairy free nut milks with your favourite nuts. Using a nut mylk bag helps to strain out skins making it much easier and faster than using a strainer. I use a good quality nut mylk bag which you can purchase here. To make your own nut mylk see our recipe here.

Chemical Free Cookware 

Using chemical free cookware reduces your body's exposure to potentially health-hindering chemicals. Choose a brand that is free from harmful chemicals, cheap coatings or heavy metals. Most health food stores, online eco-friendly stores and great kitchen stores will have a range to select from. 

Vitamix Blender

Investing in your health with a Vitamix is a life changing tool that will help you to make nourishing meals and snacks in minutes. You'll be using it in place of blenders, food processors and perhaps even most of your kitchen appliance combined. Make sauces, soups, dips, nut butter, nut meals, nut mylk, smoothies, pure fruit ice-cream and more. I use my Vitamix blender almost daily and highly recommend a high powered blender in your kitchen like this. You can purchase the Total Nutrition Vitamix here.

BPA Free Water Bottles/ Containers

BPA can negatively impact your health including disrupting your body's delicate hormone balance. I recommend using a water bottle or containers that are plastic free/ BPA Free. Choosing a good quality water bottle will also encourage your to take it with you everywhere you go making sure you hydrate your body with adequate amounts of H20. You can find a great range of BPA free drinking bottles/ flasks from health food stores on eco-friendly stores online. 

Veggie Twister (Spiraliser)

Making your own vegetable noodles/ spaghetti/ spirals is a fantastic way to include more vegetables in your diet. You can make noodles out of zucchini or carrot etc for a naturally gluten free, real food twist to your recipes. You can purchase different types of spiralisers, from compact vegetable twisters like these these to larger and very efficient spiralisers depending on your budget. You can purchase these from all good kitchen stores or health stores. 

Insulated Food Storage

Purchasing an insulated food container (Thermos) is the perfect way to take a hot lunch to work or on-the-go making eating healthy whilst you are out and about simple. You can purchase high quality insulated food containers from all good kitchen shops or online here.

Mason Jars 

Mason jars are the perfect way to store or transport smoothies and salads. Not only are they the trendy way to pack your lunch but they will keep your salads fresh and a chemical free alternative to plastic containers. Make sure you buy one big enough to fill jam-packed with your nourishing ingredients. You can purchase high quality glass mason jars from kitchen stores or online here.

Ovenproof Food Storage 

I'm a big fan of making kitchen-life as simple as possible and finding these glass food containers that are ovenproof with sealable lids has reduced my washing up and extra containers as you can use these from oven to fridge once chilled. You can purchase these Glasslock ovenproof food containers here.

Glass Food Storage 

Storing your food in glass containers is a great way to avoid chemicals found in plastic and will also keep your food fresh. You can purchase high quality glass food storage containers (with BPA free plastic clip on lids) that are versatile and can be used for storage, serving and freezing from good kitchen shops or online here.

Stainless Steel Straws 

Food grade, plastic free stainless steel straws are another way to reduce chemical exposure from plastic as well as reduce waste. Straws like these are re-usable, recyclable, and will last a lifetime! You can purchase stainless steel straws here




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