Pantry & Swaps — The Shelf Behind All 111 Recipes · Gluten-Free and Dairy-Free Recipes

The core swaps

Instead of…	This kitchen uses	Why / watch for
Soy sauce	Coconut aminos	Sweeter and less salty — recipes already account for it. Tamari is still soy; skip it.
Wheat & oat flours	Millet flour + tigernut flour (chufa) + chickpea flour + almond flour + corn + cassava	Tigernut is a tuber, not a tree nut. Tapioca starch and cornstarch are measured recipe by recipe for structure. Keep the listed flour and starch amounts rather than collapsing them into a one for one swap. Buy gluten-free labeled products where cross-contact matters.
Whey/casein protein	Soy-free pea/rice blend or egg-white protein	Check the label: many plant blends sneak in soy protein or soy lecithin.
Milk	Unsweetened almond milk	Rice milk works for nut-free. Check barista blends — some add gluten-containing thickeners.
Cheese	Nutritional yeast + the Stadium "Cheese" Sauce; dairy-free shreds sparingly	DF shreds are high-fat — recipes cap them at 10–20 g per serving on purpose.
Breadcrumbs	GF panko + crushed GF crisp-rice cereal	Standard crisp-rice cereals contain barley malt (gluten). Buy the GF-labeled one.
Pasta	Chickpea pasta; brown-rice lasagna sheets	Chickpea pasta adds ~11 g protein and 5 g fiber per serving. Cook 1 minute under.
Tortillas / bread	Corn tortillas, brown-rice wraps, and the High-Fiber Protein Bread	Corn tortillas are naturally GF; warm them or they crack.
Peanut butter	Almond butter (or sunflower-seed butter for nut-free)	Both swap 1:1 in every recipe here.
Chocolate chips	Allergen-friendly dark chips	Most chocolate contains dairy and soy lecithin — buy dairy/soy/peanut-free brands.
Mayo	Light soy-free mayo (avocado-oil light)	Standard mayo is usually soybean oil. Read the jar.
Yogurt / cream	Unsweetened coconut or almond yogurt; light coconut milk	Used in small, counted amounts — DF yogurts run fattier than skim dairy.
Sugar	Allulose + monk fruit; real honey/maple where carbs earn their place	The whole story, with sources, lives in the education center.

Label landmines

The five sneaky ones: malt (barley → gluten) in cereals; soy lecithin in chocolate;soybean oil in mayo and dressings; wheat in soy sauce and panko; oat sneak-ins — "gluten-free flour blends," granolas, and "multigrain" anything routinely include oats, and shared mills are common, so buy single-ingredient flours labeled gluten-free. When a recipe says "check GF" on a sauce (enchilada sauce, BBQ, buffalo), that's the cue to read the bottle once and then trust your brand.

The world-tour shelf

A small set of additions unlocks all seven cuisine sections: tahini (sesame — the dairy-free sauce engine for Israeli plates and the authentic dan dan base), silan (date syrup),chipotles in adobo + salsa verde (check GF), canned hominy, flat rice noodles + Thai sticky rice, fish sauce + tamarind paste + a soy-free Thai curry paste, arborio rice and whole-grain cornmeal for the Italian chapter, andcapers + kalamatas. Coconut aminos, five-spice, garam masala, cumin, and smoked paprika you already have from the core shelf.

The protein pantry

Egg whites by the carton, chicken breast, 96/4 beef, 99% and 93% ground turkey, flank steak, canned tuna, wild salmon, shrimp, cod, canned beans and lentils, chickpea pasta, and two protein powders (vanilla + chocolate). That list covers all 111 recipes — and theentire ice cream library runs on the same two powders.