My safe pantry: what I always keep at home

In short: my "safe pantry" is a small set of simple things I tolerate — rice, potatoes, plain pasta, fresh meat and fish, fresh vegetables, olive oil — that can quickly turn into a meal. The rules: fresh over canned, the freezer as a friend, and nothing aged, fermented, smoked or left to sit. With these basics at home, a safe meal is always 15 minutes away.

What do I almost always have at home (what works for me)?

• Rice, potatoes, plain pasta — neutral, safe bases.
• Fresh meat and fish, or freshly frozen — cooked right away.
• Eggs (if you tolerate them).
• Fresh vegetables I can handle (like zucchini, carrot, broccoli).
• Olive oil, salt — minimal seasoning.
• Plant-based milk (rice / coconut).

What are my pantry rules?

• Fresh > canned. Histamine builds up in anything that sits around.
• The freezer is your friend — I freeze fresh portions so I always have an "emergency" meal on hand.
• I avoid anything aged, fermented, smoked or left to sit.

When my fridge has these basics, a safe meal is always 15 minutes away.

A practical trick: once a week I cook a little extra and freeze individual portions, labeled with the date. That way, on busy days, I always have a safe meal just minutes away — without being tempted by quick takeout that makes me feel awful.