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Introduction to Trautman Pantry - Canned goods, grains, vegetables, fruits, cooking tips and more

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Welcome to @Trautman Training! If you want to minimize added sugars, excess sodium, animal fats & proteins, maximize fiber, add plant-based proteins, keep some healthy fats, and really pump up your antioxidants and other micronutrients, keep reading. If you are ready to re-wire your taste-buds, and stop being sold stories steeped in sugar, salt, low-quality fat, and preservatives that you can find in any restaurant and store, I’m here to help.
Please keep in mind that not everything I cook will work for you, and that’s fine. If you are fighting heart disease, I wouldn’t even bother with oil. Sauté your veggies in lemon juice. Bread products don’t NEED oil. It enhances texture and flavor and acts as a preservative, but it isn't necessary. Sugar is a similar story - we monitor our sugar intake here whether it is from fruit or from a pastry. An excess in dietary sugar, regardless the source, can trigger a blood sugar spike/crash, and eventually nasty triglycerides in the blood stream. Yuck.

Now for the pantry that enables our menu. I’ve broken it into pantry items, spices, what I have fresh/refrigerated, and finally frozen veggies.

Pantry Staples:

Chia Seed
Liquid Stevia (Better Stevia Original)
No Sugar Added Preserves
Flax Seed
Vega Clean Vanilla or Chocolate Protein Powder
PB2 powdered peanut butter
Whole Wheat Flour *(If you are gluten-free, don’t get this. )
Bread Flour or All-Purpose Flour - not part of a strict whole-foods diet *
Vital Wheat Gluten *
Sugar - any type
Yeast (Instant Dry Yeast)
Oil (Extra Virgin Olive Oil, Refined Coconut Oil, Grapeseed Oil)
Rice - this humble grain is an excellent clean energy source
Brown, White, Black, and/or Red Rice
Beans - i buy dry and soak/cook myself - these are an excellent combo of starch (energy), protein, and a good selection of micronutrients (vitamins & minerals)
* Pinto
* Black
* Red
* White
* Red Lentils
* Green Lentils
* Garbanzo (Chickpeas)
Nuts (if you have allergies don’t get what you can’t eat! ):
* Cashews
* Walnuts
* Pecans
Miscellaneous Staples:
* Cornstarch
* Arrowroot Powder
* Xanthan Gum
* Baking Soda
* Baking Powder
* Cocoa Powder
* Buckwheat Flour
* Rice Flour (if you don’t want to worry with gluten-free, this can be skipped)
* Pasta - if you can get whole wheat without breaking the bank, get it.
* Sweet potatoes (I have purple and red)
* Potatoes - what is on sale
Spices/Herbs - the dry stuff:
* Cinnamon
* Turmeric
* Ginger (if you have fresh - AWESOME!!!! - i like dry as a backup)
* Smoked Paprika
* Cumin
* Black Pepper
* Red Pepper
* Granulated Garlic
* Dehydrated chopped or minced onion
* Rosemary
* Celery Seed
* Salt (I use canning salt, sea salt, and a blend of Himalayan Pink and Hawaiian Pink )
Nutritional Yeast
Canned goods - I purchase very few of these, and I’ll put the store-bought ones first and then the ones I can myself - and along with my recommendations when shopping for a store-bought version
Coconut Milk
Lemon Juice
Vinegar (white and apple cider vinegar (with the mother))
Drum roll… now for what I can myself:
Marinara (get the shortest ingredient list possible - it really should be tomatoes, citric acid (lemon juice), garlic, onion, basil/oregano (you can add those yourself), and preferably NO SALT. Rule of thumb - if there is oil or sugar put it BACK!!!!! STEP AWAY!!!!!
Tomato paste
Crushed tomatoes
Pickled peppers - I use what I have, but minced jalapeño gets a lot of use (in tiny increments)
Cranberry Sauce (I do this myself because I sweeten with stevia, and I use it throughout the year)
Cranberry Juice
Strawberry Lemonade Concentrate
Watermelon Lemonade Concentrate
Fruit Preserves
Apple Pie Filling
Various pickled vegetables

Fresh foods -
Plant-based milk - no added sugar

Variety of vegetables -
* all types of leafy greens
* Cucumbers
* Yellow Squash
* Zucchini
* Peppers
* Green Beans (when in season)
* Baby Carrots
* Big Carrots
* Eggplant (this is mine - all mine.)
* Mushrooms
Fruit -
* Seasonal - I pick the one that is on sale that week
* Bananas
* Apples
* Clementines

* Extra-Firm
* Silken

Plant-based sausage/hot dogs (I also make the sausage with gluten - we can do that as well if anyone is interested)

Finally - frozen veggies - get them. I use frozen spinach, broccoli, Brussels sprouts, mixed vegetables, green beans, corn (we grow that), stir fry mixes, soup mixes, etc.

Okay, that’s it. Let me know what you think by commenting below. How can I help you? If there’s something your wondering about, put it in the comments! Thanks!

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