Storing Fresh and Dried Goods
Before you stock your pantry make sure you have glass bottles and containers to store your dried goods in. And if you live in a warm climate make sure you have space in your refrigerator to store your more delicate dried goods. Nuts, seeds and grains and beans can go bad really quickly in hot climates.

Oils
Whenever possible, always consume oils that have been cold pressed and are organic. First pressed is best.

Olive Oil is a classic in many different cultures. It contains mono unsaturated fats that reduce the levels of LDL cholesterol in the blood and the risk of cardiovascular disease. If cooking at high temperature it will oxidize and rapidly decompose creating free radicals. The more extra virgin the olive oil the less processed it is and the more flavor the oil will have. It is always best to consume your olive oil raw. Use coconut oil or grape seed oil for frying since they do better than olive oil in higher temperature and do not decompose so rapidly.

Coconut Oil – In recent years, the benefits of coconut oil have come to the attention of many, making this oil popular. Coconut oil is rich is lactic acid and it is rich in antiviral and antibacterial properties. It is recommended for cooking since it does not oxidize. The beneficial fats in the coconut oil also make it beneficial for weight loss. You can also put a bit a coconut oil on your hair and let it set for about 30 minutes before washing your hair and you will be amazed at the results. You can also use coconut oil for massage.

Flax Seed Oil is rich in omega 3 and fatty acids. Numerous studies have been made and the results have been significant, showing flax oil may help with high blood pressure, inflammation and cholesterol. It taste a bit bitter and it is mostly used in green drinks. It can also be taken as medicine in tablespoons.

Sesame Oil is a wonderful moisturizer that can be used on the skin very successfully since it is rapidly absorbed. Sesame oil is a rich source of vitamin E and it is a powerful antioxidant helpful in lowering cholesterol. The sesame oil contains magnesium, copper, calcium, iron, zinc and vitamin B6. For sauces and for frying I like buying toasted sesame oil.

Grape Seed Oil
My favorite oil for frying.

Sweeteners
Agave is my favorite sweetener for adding to raw cakes because it does not alter the flavors like honey and maple syrup do. Agave comes from the maguey and it is naturally sweet and has a low hypoglycemic index, making it easier for the body to absorb the sugar slowly, therefore is a good alternative for diabetics. Tequila is produced from the agave plant.

Dates make sure they are raw
Honey make sure it is raw
Maple Syrup
Sucanat (evaporated cane juice)
Figs
Raisins
Dehydrated coconut
Stevia

Grains
Raw oat groats, raw buckwheat groats, quinoa, wheatberries, raw whole barley, rye and kamut.

Dehydrated Fruit
Dates, figs, raisins, shredded raw coconut, pineapple, apple, mangs, sundried tomatoes.

Dried Herbs & Spices
Cayenne, paprika, tumeric, cumin, curry, cinnamon, nutmege, cardamom, cloves, chili powder, caraway seeds, fennel seeds, vanilla bean.

Nuts
Almonds, pecans, walnuts, pine nuts, cashews, ptistachios.

Seeds (whole)
Sunflower, golden flax, black sesame, golden sesame, pumpkin, chia.

Condiments 

Cacao is rich in sulfur and magnesium and contains 10% antioxidants and 45% fat. The problem with the majority of commercial chocolate is that it is packed with sugar and preservatives.

Sea salt comes in a wide range of varieties and textures. Salt contains minerals and it taste best when it has been sun dried and has not been processed.

Tamari or Shoyu
It is best to buy shoyu or tamari that is wheat free and low salt. Nam Shoyu is a soy sauce that is raw and has not been heated or pasteurized and is aged in cedar barrels for about four years. It is delicious and it also has the added benefit of containing beneficial bacteria like Lactobacillus and beneficial organisms and enzymes.

Coconut Aminos
They taste great and are a less salty and healthlier alternative to tamari and shoyu. 

Raw Apple Cider Vinegar
Raw apple cider vinegar is delicious and it not pasteurized or filtered. Over the years it has become know as a powerful household remedy for intestinal cleansing.

Mirin
A must have in my kithen. I use mirin for many of my salad dressings and for stir frys along with ginger juice and shoyu.

Miso
Miso is a fermented paste full of beneficial bacteria and umami flavor. It is a staple in my kitchen.

Coconut Vinegar
My favorite all around vinagar. Make sure it is raw and has the mother.

Spices and Culinary Herbs
Cayenne, paprika, cardamom, curry, cinnamon, nutmeg, cumin, turmeric, ginger, cloves, dill, fennel seeds, tarragon and vanilla.

Nut Butters
Almond and cashew butter can be used in many of your recipes and deserts. They can add much protein to your fruits or any other food preparation or you can simply eat is straight out of the jar. Almond butter will kill hunger and fill the belly and soul with richness and flavor.

Tahini is a popular nut butter made from sesame seeds. It is rich in proteins and calcium. Make sure that you buy a high quality organic tahini. Raw organic tahini is available at bit of higher cost.

Root vegetables are particular to tropical climates. In many markets in the United States plantain, bananas, yucca, and other tropical roots are readily available, especially in areas populated by Hispanics. Here in Puerto Rico we have the fortune that root vegetables grow easily and they form part of the culinary culture of the Caribbean. As in many places around the world, we are working to store seed and preserve varieties of root vegetables that are almost extinct, such as the purple ñame. I could not be a good Latina if I did not eat root vegetables. I suggest that you steam your root vegetables in order to preserve a greater amount of the nutrients and appearance of the vegetable. Serve your steamed root vegetables with a high pile of micro greens. You will feel very satisfied.

Soba noodles are a good source of carbohydrates and they mix so beautifully well with greens and sunflower spouts that they will soon become a favorite dish. You can embellish your soba noodles with marinated mushrooms or any other marinated vegetable, sea vegetables and gomashio. Soba noodle can be refrigerated with a bit of olive oil and eaten cold like any other pasta salad. They are addictive. When you try them you will understand what I am trying to say.

Sea Vegetables
Some people like myself love sea vegetables and other people just don’t like them. You will have to experiment and sample some if you have never tried them.

Ounce per ounce, sea vegetables are the richest source of minerals and proteins on the planet. Sea vegetables are mostly sun-dried and they often will need to be hydrated before consuming. Hydrated sea vegetables will grow about 5 – 7 times in size. There are a great variety of sea vegetables and there are many countries that cultivate them. I always keep a variety of sea vegetables in my pantry. 

Macro Sea Vegetables

Dulse is a popular sea vegetable that is rich in proteins, dietary fiber, potassium, and iron. Dulse is available in flakes, granules and as a whole leaf sea vegetable. The dulse flakes and granules are great for adding to green drinks and for garnishing. The whole leaf dulse is wonderful for snacking and for adding to entrees like soba noodles. I always cut my whole leaf dulse with scissors for garnishing and, of course, you can also add whole leaf dulse to your blended drinks and raw soups.

Kelp is a sea vegetable that is rich in calcium, potassium, magnesium and iron. Kelp is often found in pills designed for weight loss since it stimulates the thyroid glands. Kelp has also been found to help lower cholesterol levels. Like dulse, kelp is available in flakes, granules and in whole leaf. Kelp leaf is use to soften beans and shorten their cooking time and it is a tasty vegetable to add to any soup. Kelp flakes and granules are easy to work with and a wonderful garnish for soups, salads and guacamole. The kelp leaf requires 24 hours of soaking if you wish to eat it raw.

Nori is made from pressing the sea vegetable laver. It is processed in a similar way to paper, producing a square nori sheet that can be used to roll sushi or cut in pieces as a condiment in soups and a great variety of salads and other dishes. Nori is rich in iodine and in iron. I cut strips of nori onto my salads and I also make sushi on special occasions. 

Micro Sea Vegetables

Spirulina is a micro sea vegetable that is considered a super food. It is rich in fatty acids, antioxidants, chlorophyll, vitamins and enzymes. Spirulina is 60% vegetable protein and it serves as a good compliment to any diet. It is especially helpful to people when they are changing their diets to vegetarianism. It helps curb the appetite and its intense green color will make your green drinks really green.

Chorella contains the highest level of chlorophyll of any plant and is also a powerful antioxidant and phytonutrient. It contains calcium, photo nutrients, beta-carotene, essential fatty acids, folic acid, iodine, iron, magnesium, phosphorus, potassium, proteins, vitamins A, C, B1, B2, B3, B5, B6 and B12, vitamin K and zinc.

Resourses
If you live in a large city it is very likely that it will be fairly easy for you to find a health food store or a local market. Everyday there is more of a demand for pesticide and chemical free food; as the demand continues to grow, there will be more available sources. When I started sprouting, back in the mid nineties there were a handful of companies that offered sprouting seeds. Today, the list of companies providing seeds is impressive. I have listed companies that I have been ordering seeds from for years; therefore, I know for certain that they have high quality organic seeds. If you know of any other reliable resources please let me know.

Resources in the United States and in Canada

Seeds & Growing Supplies
Mumms sprouting.com
Johnny’s Seeds johnnyseeds.com 
Sun Organics Farm sunorganic.com
Jaffe Brothers organicfruitsandnuts.com
Mountain Valley Seeds in Utah mvseeds.com
Kitazawa Seeds in California kitazawaseed.com
Sure to Grow suretogrow.com
Sproutman sproutnman.com

Favorite Vendors

Date People datepeople.net

Goldmine Natural Foods goldminenaturalfood.com

Maine Coast Sea Vegetables seaveg.com

Specialty Produce specialtyproduce.com

Wilderness Family Naturals wildernessfamilynaturals.com

Initially I would recommend ordering small amounts of seeds. After you have tasted a variety of sprouts you will end up with a list of favorites and then you can make larger orders with confidence that you will like what you are ordering. In an ideal world we would be self sustaining and we would only have to venture out to our backyards and sit and wait for the fruit to fall off the trees. In an ideal world we would also harvest our own seeds and we would be able to harvest sea vegetables off our coasts. But, until then, we will have to continue to mail order seeds and other specialty items. Here is a list of my favorite resources for seeds, sea vegetables, cold pressed oils and other natural products. There are many more resources than those listed. It seems that everyday we are seeing more availability of seeds and other specialty natural food items.

Resources in Australia and New Zealand
Fairbanks Seeds fairbanks.com.au
Green Harvest greenharvest.com.au
Resources in South Pacific Seeds spssales.com.au or spsnz.com
Kings Seeds kingsseeds.co.nz

Resources in the Netherlands
Koppert Cress B.V koppertcress.com

Resources in the UK
Thompson & Morgan tandmworldwide.com

Resources in Puerto Rico and The Caribbean
Puerto Rico has an ideal climate for many fruit trees and many other things, but, regrettably, there is very little production of ecological produce.

Here on the Island, we are just beginning to see organic certifications available to the farmers who fulfill certain requirements at high costs. Given the growing demand for organic produce, the debates over the regulations for the certifications have grown. As the demand has increased, there has been a relaxing of certain requirements in the regulations. It is for this reason and many more that it is best to support your local farmers who you trust or if you cannot grow your own food. I have the hope that the production of homegrown food will increase daily to satisfy the growing demand. Quinoa, nuts, agave and other products can be found in health food stores and in large warehouse stores. Perhaps someday we will once again have road side stands that will offer fresh fruit, root vegetables and other fresh greens and herbs and there will be a resurgence of the small markets in towns all across the Island and a newfound abundance and prosperity.

Resources in Latin America
There are a number of natural food stores and raw food support groups all over Latin America, but and with time, there will be more. I suggest that you do a search on the Internet so that you will be able to localize a store near your area or a supplier that ships to your area. If you know of a reliable source in your country please let us know so that we can include them in the next edition.