Reading the labels

Every ingredient in the pantry carries a cost tier and, sometimes, a flag. Here is what they mean.

Cost tiers

Cost tiers are relative, not absolute. They compare ingredients to each other, not to a fixed dollar amount, so verify against your own store.

$

Cheap. Buy freely.

$$

Moderate. Buy with intent.

$$$

Splurge. A little goes far.

Flags

A flag is a caution, not a disqualification. It tells you what to check or how to handle an ingredient so it still fits a no-oil, no-added-sugar, low-salt kitchen.

whole-food-fat

Calorie dense. Use as an accent, not a base.

natural-sugar

Sugar with fiber attached. Still concentrated.

sodium

Contains meaningful sodium. Dilute or use sparingly.

check-label

Commonly sold with added oil, salt, or sugar. Read the ingredients.

make-your-own

Store versions are usually salted. Blend it yourself.

caution

Requires specific handling. See notes.