The Sol Journal

Healthy living isn't about strict diets or fleeting trends; it's about crafting a practical and sustainable lifestyle. Our mission begins with the fundamental step of replenishing your fridge and pantry with wholesome, nourishing foods. By steering clear of processed, nutritionally vacant options, you and your loved ones are less likely to choose unhealthy temptations.

Please don't let the extensive list we've compiled overwhelm you, it serves merely as a guide for transitioning to whole food based ingredients. There's no need to rush out and acquire every item on the list. We believe in making thoughtful choices and gradual transitions toward a more healthful pantry and fridge. Our preference? S.L.O.W. foods—Seasonal, Local, Organic (or sustainable/pesticide-free), and Whole. We're all about opting for these choices whenever they make sense!

Once your pantry and fridge are on board with your healful intentions, putting together a meal becomes much easier, with reliable core ingredients and additional pantry items that are simply the creators of flavour. Fortunately now, most of these ingredients are readily available at local farmers markets, supermarkets, bulk food shops, health food shops, or conveniently online.

Another surefire (and our favourite) way to boost the health and aesthetics of your spring cleaned fridge is adding one of our Organic Cleanse Programs. Once your fridge and pantry are cleared, your cleanse preparation and whole food introduction after will be much smoother and enjoyable. We hope you find some inspiration to get into the kitchen, Spring Clean and transform your space into one stop shop for nourishment!

Fridge Essentials

Butter

When compared to spreadable varieties or margarine, butter is better because it is a natural product with fewer processed ingredients.

Cheese

For those who can easily digest dairy, rennet and cultures is best, there are plenty of different varieties, feta, goat, sheep, parmesan, quark, soft, hard.

Milk

It’s your personal choice of what type depending on dairy or dairy free, nut milks (sugar and vegetable oil free varieties) or organic full fat cow's milk.

Natural Yoghurt

Full-fat natural, greek, sheep or goat milk yoghurt are best. Coconut yoghurt with no added sugars is a great choice if you are dairy free. Low-fat and flavoured options often have gone through more processing and have added sugars, colours and stabilisers.

Eggs

Free range, pasture raised or organic where possible.

Protein

Organic, grass fed or pasture raised meats where possible, line caught or sustainable seafood. It can be more economical by stocking up the freezer when you come across specials.

Protein

• Condiments such as kimchi, sauerkraut, pestos, hummus and olives.
• Drinks such as Sol Cleanse juices, coconut water, sparkling water.
• Any meal prepped meals or snacks.

Last and not least an abundance of fresh fruit and vegetables.

Freezer Essentials

• Frozen fruits such as berries, bananas, mangoes and avocado
• A selection of frozen meats and fish
• Bone broths & leftover bulk meals
• Homemade baked snacks and treats
• Sourdough or gluten free breads

Pantry Essentials

Grains, flours and meals

• Almond meal
• Arrowroot powder
• Brown rice
• Buckwheat flour
• Coconut flour
• Corn flour
• Oats
• Quinoa, grain, flour or rolled. 
• Spelt flour

Herbs & Spices

This is completely personal depending on your cooking style, we will include our most used:

• Cayenne powder
• Cinnamon
• Chilli flakes
• Coriander
• Curry powder
• Garam masala
• Ginger
• Mexican spice mix
• Paprika
• Pepper
• Rosemary
• Salt
• Turmeric

Legumes

All legumes can be dried or canned depending on your cooking times and availability.

• Cannellini beans
• Chickpeas
• Lentils brown
• Lentils red
• Red kidney beans

Nuts & Seeds

It’s best to keep nuts and seeds in a cool place to keep them from going rancid. Your local bulk food store is a great place to start when stocking up on nuts & seeds.

• Almonds
• Brazil Nuts
• Cashew nuts
• Chia seeds
• Hemp Seeds
• Hazelnuts
• Macadamia nuts
• Pepitas or pumpkin seeds 
• Pine nuts
• Sesame seeds
• Sunflower seeds
• Walnuts

Oils

• Avocado oil
• Flaxseed oil
• Olive oil
• Coconut oil
• Macadamia oil
• Ghee

Vinegars

• Apple Cider Vinegar
• Balsamic vinegar 
• Red wine vinegar
• Rice wine vinegar
• White wine vinegar

Sweeteners

• Honey
• Coconut Sugar
• Maple Syrup
• Dates
• Brown Rice Syrup

Other

• Cocoa or cacao powder
• Cacao nibs
• Coconut, desiccated, shredded, flaked
• Nori
• Rice paper
• Pasta varieties
• Tomatoes, canned whole or diced
• Tomato purée, sugo or passata