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Oils and Fats
- Avocado oil (cold-pressed)
- Butter (unsalted or salted)
- Coconut oil (cold-pressed)
- Extra virgin olive oil (cold-pressed)
- Flaxseed oil (cold-pressed)
- Ghee (clarified unsalted butter)
- Homemade butter (churned cream, may contain trace natural cultures)
- Lard (rendered pig fat)
- Plain ghee (clarified butter, no salt or colorants)
- Sesame oil (cold-pressed)
- Shortening
- Sunflower oil (cold-pressed)
- Tallow
- Vegetable oils (refined sunflower, soybean, palm, corn, canola, etc.)
Sugars and Sweeteners
- Cane juice (freshly extracted, no additives)
- Date syrup (pure, no added sugar)
- Glucose syrup
- Honey (pure, raw or processed)
- Maple syrup (pure, no additives, minimally processed)
- Molasses
- White or brown sugar (from cane or beet)
Extracted Starches and Thickeners
- Corn starch
- Potato starch
- Tapioca starch
- Wheat starch
- Gelatin
- Pectin
- Lecithin
Salts and Seasonings
- Iodized salt
- Refined table salt
- Rock salt (unrefined)
- Sea salt (unrefined)
Vinegars and Acids
- Distilled vinegar
- Spirit vinegar
- Vinegar (apple cider, wine, coconut, or naturally fermented)
Other Culinary Ingredients
- Cold-pressed nut butter (peanut, almond, cashew — single-ingredient only)
- Homemade stock or broth (vegetable, fish, or meat-based, no commercial additives)
- Natural yogurt whey (separated from fermented milk)
Processed Foods
Canned, Jarred, and Bottled
- Canned vegetables (peas, corn, beans – added salt)
- Canned tomatoes, paste, or puree – salt added
- Canned fruit in syrup or juice – sugar added
- Pickles (cucumbers, peppers, etc.) – salt or vinegar added
- Sauerkraut – salt added for fermentation
- Olives – salt or oil added
- Natural fruit preserves and jams – fruit + sugar
Processed Meats
- Bacon – cured with salt and sometimes sugar
- Ham – cured, salted, sometimes smoked
- Sausages – meat + salt + spices
- Cold cuts / deli meats – salted or lightly cured
- Prosciutto – dry-cured with salt
Cheese and Dairy
- Cheddar – aged, salted
- Parmesan – aged, salted
- Gouda, Edam – aged, salted
- Butter – salted (already listed under fats, included here for completeness)
- Cream – sometimes lightly stabilized
- Yogurt (plain or lightly sweetened) – may contain small amounts of sugar
Breads and Grain Products
- Traditional yeast-leavened bread – flour, water, salt, yeast
- Sourdough bread – flour, water, salt, starter culture
- Crackers – flour, oil, salt
- Tortillas / Flatbreads – flour, water, salt
- Simple pasta – flour + water
Condiments and Sauces (Simple/Traditional)
- Soy sauce – fermented soy + salt
- Fish sauce – fermented fish + salt
- Vinegar – fermented from wine, apples, or grains
- Mustard (pure) – ground seeds + water + vinegar
- Natural ketchup – tomato + sugar + vinegar
- Miso – fermented soy + salt
Sweetened and Preserved Foods
- Honey (processed for bottling, no additives)
- Maple syrup – minimally processed, sometimes filtered
- Canned or dried fruits with added sugar
- Fruit compotes – fruit + sugar
Fermented Foods
- Kimchi – cabbage + salt + spices
- Tempeh – fermented soybeans
- Pickled vegetables – salt + vinegar
