Stocking your kitchen for fall | Prepping tips

Sep 21, 2021
Stocking your kitchen

Fall and winter are just around the corner. That means it’s time to start thinking about stocking your pantry and freezer with ingredients and meals that you can rely on every day or as a backup in a pinch.

Either way, knowing that you are armed with recipes and ingredients that will nourish and provide sustenance for you and your family can give you an extra boost in peace of mind. 

Let's talk about Prepping! Around the world, there are multitudes of people who call themselves “Preppers.” They have been prepping and planning for decades (or longer) by being ready in case there is an emergency and food supplies get scarce. While it is always a good idea to have extra food on hand for an emergency, this year financial projections say that gas prices will greatly increase, which means food will too. We rely on trucks and airplanes to deliver various items to stock in our local stores. When prices rise, we may also experience a food shortage nationally or worldwide. This is not to alarm you, it's merely to remind you to get you and your family a little more “prepared” than usual. 

Where do you start, and what are some things you can start doing right now to feel prepared, relaxed, and ready for anything? 

Stock Your Pantry

Start thinking about your pantry and the items you will want to have on hand if you are not able to get your usual staples. What ingredients do you use daily? Here are some of ours:

  • Nuts and seeds: almonds, pumpkin seeds, sunflower seeds, chia, flax, macadamia nuts, walnuts
  • Flour and powders: almond flour, coconut flour, cassava flour, agar powder, psyllium husk powder, mesquite powder, baking soda, and baking powder
  • Beans, lentils, and grains: We aren't consumers of these items normally, but these could be great when you need some extra calories and they store very well long term. Black beans, pinto beans, red and green lentils, quinoa, rice, gluten-free oats
  • Condiments: mustard, hot sauce, mayo, olives, extra-virgin olive oil, coconut oil, avocado oil, tamari, coconut aminos, apple cider vinegar, nut, and seed butter, any other favorites.
  • Plenty of Salt & Spices to add flavor to dishes including dried onion, garlic, cumin, herbs, cinnamon, vanilla, and more. We love to stock up at Mountain Rose Herbs
  • Water: I keep four 5-gallon water jugs full of purified water in my garage. And when I’m traveling I always have one full 5-gallon bottle plus about 6 liter-sized growlers of water in my backseat. I don't think that is actually enough water for any kind of long-term survival needs but it'll get me through a couple of weeks. Other ideas are to know where there is a local freshwater spring and have plenty of jugs to put the water in.
  • Canned goods: vegetable soups, beans, coconut milk, tomatoes, pumpkin puree, canned fish if you are not vegan, 
  • Produce: look for food with a long shelf life like winter squash, potatoes (all kinds), onions, garlic, ginger, lemons, limes, apples
  • Powders: Green powders and superfoods such as medicinal mushrooms, protein powder, and high protein superfoods like spirulina and chlorella


  • Produce: Perhaps your current garden is abundant in zucchini, herbs, tomatoes, and so forth. Maybe there are some great deals at local markets with seasonal produce at a discount (fruits included). Just cut these items into thin slices and dehydrate them until completely dry for future use. Store in tightly sealed glass jars after they are cooled for long-term storage. 
  • Sprouted Nuts and Seeds: We love to sprout all of the nuts and seeds we consume to get rid of phytates, lectins, and any other chemicals that prevent the best digestion. You can soak up to 5 pounds of bulk nuts all at once for a large supply which can be stored in the freezer once they have dried.  Once you have soaked the nuts or seeds overnight, rinse well and place them on your dehydrator trays. Dry for 12-48 hours. Longer for thick almonds and shorter for thinner items like pumpkin seeds. Let cool completely and store.  
  • Crackers, Chips, and Granolas: Use one of our delicious sprouted grain-free dehydrated recipes like keto granola and freeze in seal-a-meal or zip lock bags to keep for at least 6 months in your freezer.  

Stock Your Freezer

Start pre-prepping your favorite dishes that can be canned or frozen (in a seal-a-meal or mason jar fashion). This could be even if you just are not in the mood to cook, or you just want a supply of prepared meals that you can grab and go or have waiting when you get home at the end of a long day. Or take our Instant Pot Master Class which will give you ideas and recipes. 

  • Juice several bags of lemons and refrigerate or freeze them in jars. Pre-juiced lemons will last a month in a glass jar in the fridge or 6 months or longer in the freezer.
  • Veggie or bone broth (take our class to learn an easy instant pot recipe)
  • Stir fries, stews, soups, and chili (try our lentil chili in our Instant Pot Master Class)
  • Homemade desserts like these ones
  • Salad dressings like this one (homemade is better so you know the quality of oil and other ingredients are good)
  • Cubed and frozen winter squash (pumpkin, butternut, kabocha, etc.)
  • Bag of sweet potatoes (cube or french fry and freeze to prevent spoilage)
  • Pre-cook and individually freeze beans and quinoa or other grains (check out our Instant Pot Master Class to learn 1-minute quinoa)

Make Cultured, Preserved Foods

  • Sauerkraut and Kim chi 
  • Nut Cheeze and coconut kefir (check out our Cultured Cheese Class to learn a variety that will last a long time)

Fall and Winter Supplements for your Home Apothecary

 Make sure you stock up on your favorites for darker days, such as:

  • B-Vitamins: for improved mood, supports healthy energy levels, supports cognitive & neurological health
  • Quicksilver Liposomal Vitamin CImmune boosting
  • Vitamin D3 & K: immune and mood-boosting, especially when the days get shorter
  • 5-HTP: a mood enhancer
  • Elderberry for immunity and antioxidants
  • Fire Cider: an ancient tonic like this one prepared for immunity and extra nutrients all winter long
  • Electrolytes to keep yourself hydrated 
  • Oregano oil: for any colds or flu
  • Lithium Orotate: Mood, memory & mental support – Lithium has a history of being used to enhance overall feelings of well-being. Here is a link to a video to help you understand more.

There is much more to prepping, such as energy sources, security, community, and so much more, that we are not covering in this article. To learn more, go to Urban Survival.

One last tip… Nothing can replace a positive attitude, breathwork, and meditation. These things alone will help you tune in to your own guidance and keep calm in any situation. To learn more about upgrading your mind and body, join our 30-Day Detox (Life Enhancement) Program. 

Wishing you Pure Joy, Preparedness, and Excellent Health,

Elaina Love and Kate Louise

Own your health. It starts on your plate. 

Want more Energy, Vitality & PURE JOY? Embark on your journey to a healthier more vibrant YOU with these easy, delicious whole-food, low-carb, plant-based recipes

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