As sustainability enthusiasts, we understand the importance of being prepared without compromising our values. Prepping for the Lactose Intolerant is critical if this is you. This lactose-free stockpile shopping guide is tailored for those who prioritise sustainable choices even in challenging times. Our checklist aims to provide not only essential items but also quality-of-life boosters, aligning with the idea that survival should include enjoying life sustainably.
Carbs: The Foundation of Your Stockpile
Rice: Versatile and available in 4kg bags at the supermarket.
Pasta: A classic, don't forget lasagne sheets.
Arborio Rice: Perfect for risotto.
Noodles: Super Noodles are affordable, tasty, and stackable.
Tinned Spaghetti Hoops: A British classic and lockdown staple.
Flour: Self-raising and ordinary for various uses.
Yeast: Essential for baking.
Rice Cakes, Oat Cakes, or Corn Cakes: Healthy and versatile options.
Vacuum-sealed Part-Baked Bread: Keeps for ages, quickly baked at home.
Stuffing Mix: Adds flavour to meals.
Oats: A nutritious and long-lasting option.
Weetabix: A breakfast classic.
Breakfast Cereals: Choose your favourites for variety.
Tinned Potatoes: A convenient option.
Powdered Mash: Emergency option if things get desperate.
Canned and Dried Fruits
Note: All fruits mentioned come in tins, which can keep for literal years.
Mandarins
Pears
Peaches
Prunes: High in fibre and packed with vitamins.
Cherries
Grapefruit (optional)
Pineapple
Dried Fruits for Porridge Toppings:
Banana
Figs
Prunes
Raisins
Apricots
Apple
Vegetables: Canned and Dried
Canned Chopped Tomatoes: A staple in sauces and soups.
Canned Sweetcorn
Canned Spinach: Rich in vitamins and minerals.
Canned Carrots
Dried Mushrooms
Tinned/Jarred Proteins
Note: Look for tins or jars on supermarket shelves.
Peanut Butter
Baked Beans
Kidney Beans
Butterbeans
Chickpeas
Cannellini Beans
Tuna
Salmon
Sardines/Pilchards
Anchovies
Mackerel
Herring Roe
Canned Crab (for a fancy touch)
Stewed Steak
Spam
Corned Beef
Dried Proteins
Yellow Split Peas
Red Lentils
Brown Lentils
Black Beans
Bags of Nuts
Cured/Dried/Smoked/Salted Meats
Note: Ideal for dry larders.
Beef Jerky
Unopened Salami, Chorizo, Pancetta, etc.
Salted or Country Ham (store in a fridge or freezer after being cut)
"Dairy" Alternatives
Note: Use oat milk or substitute with soya milk, rice milk, hemp milk, or any other preferred option.
Oat Milk: Versatile for tea, coffee, cereal, porridge, cooking, etc.
Coconut Milk: Great for cooking Asian cuisine or making piña coladas.
Spices, Sauces & Flavours
Ketchup
Worcester Sauce
Various Cooking Oils (Vegetable, Sunflower, Olive, Groundnut, Sesame)
Soy Sauce
Fish Sauce
Miso Paste
Various Stock Cubes
Vinegar (Balsamic if preferred)
Salt and Pepper
Various Curry Powders
Dried Herbs (Rosemary, Thyme, Oregano)
Various Spices (Cumin, Cayenne Pepper, Paprika, Chilli, Chinese Five-Spice, Cajun Spice Mix, Ground Ginger)
Lemon Juice
Pesto
Tomato Puree
Garlic Puree
Canned Soups
Ready-made Curry and Pasta Sauces
Olives (in jars)
Tea Break Supplies
Tea
Coffee
Hot Chocolate Powder
Sugar or Sweetener
Herbal Teas (Camomile, Mint, Ginger)
Sweet Things
Multipacks of Favourite Chocolates
Multipacks of Family Favourites
Packs of Favourite Biscuits
Honey
Pet Supplies
Pet Food and Treats (aim for at least one month)
Kitchen and Household Extras
Kitchen Roll
Bin Bags
Matches
Tin Foil
Greaseproof Paper (or a reusable greaseproof baking sheet)
Cling Film
Surface Spray
Washing-up Liquid
Hand Soap
Sponges
Steel Wool
Drain Un-blocker
Bleach
Cream Cleaner
Spare Can Opener (if applicable)
Bathroom Essentials
Toilet Roll
Shower Gel
Shampoo & Conditioner
Personal Toiletries (as needed)
Feminine Hygiene Products
Bags for the Bathroom Bin
Light and Power
Candles (with long burn times)
Matches
LED Candles (as a substitute)
AA and AAA Batteries
Batteries for Smoke Alarm/Carbon Monoxide Alarm
Remember, this checklist is a guide to help you remember everything. Adapt it to your preferences and dietary needs. Regularly consume from your stockpile and replenish to maintain freshness. Sustainability is key, even in preparation.
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