I do my best to keep my kitchen stocked with these ingredients so I can make fresh, wholesome food for my family at any time. We are a gluten free, mostly dairy free, GMO free house.
Spices/seasonings: I grow many of my own herbs
- himalayan or celtic sea salt
- liquid aminos and coconut aminos (gluten, soy, and msg free soy substitutes)
- organic apple cider vinegar (great for acid reflux, acne, weight loss, cold, flu symptoms, sinus infections and yeast infections)
- cayenne pepper
- Italian seasonings (parsley, oregano, thyme, basil, rosemary)
- gluten-free mustard
- cumin
- paprika
- cilantro
- turmeric (super food cancer fighter)
- curry powder
- coriander
- chili powder
- vanilla
- cinnamon
- nutmeg
- garam masala (for Indian dishes)
Oils and Fats:
- organic flax seed oil (great source of omega 3s. Must be refrigerated)
- organic coconut oil (fabulous brain food!)
- extra virgin olive oil
- organic, pastured butter (We prefer Kerrygold)
- organic, pastured ghee
- Hemp oil
- Walnut oil
- Avocado oil
- Grapeseed oil – cold pressed organic
Dairy Substitutes:
- coconut milk (Native Forest Canned is BPA free)
- almond milk
- hemp milk
- coconut yoghurt
- coconut Kefir
- coconut ice cream
- coconut coffee creamer
Sweeteners:
- Dextrose (pure glucose)
- Raw local honey
- Coconut palm sugar
- Xylitol
- Stevia (real deal, not Truvia which has less than 1% stevia)
Nuts/nut butters and seeds:
- almonds and almond butter
- walnuts and walnut butter
- pecans
- cashews and cashew butter
- almond flour
- coconut flour
- brazil nuts (great source of selenium)
- pumpkin seeds
- hemp seeds
- chia seeds – for making chia pudding
- ground flax seeds
- sunflower seeds
- tahini butter
- coconut butter
- cacao butter
Frozen Fruits and Vegetables:
- strawberries
- blueberries
- mixed berries
- bananas
- pineapple
- pealed, frozen garlic (we purchase a large bag at Costco)
- frozen green beans
Beverages:
- green tea
- white tea
- yerba mate
- coconut water (better than Gatorade or Pedialyte for restoring electrolytes)
- hibiscus tea
- Pau’D arco tea (kills yeast and candida)
- organic, raw cacao powder
Safe starches:
- brown and white rice
- Quinoa
- sweet potatoes and yams
- organic white and red potatoes
- Plantains
- Pamela’s gluten-free bread, brownie and pancake mixes – in moderation
- Gluten free tortillas (watch out for GMO ingredients)
- Jovial gluten free brown rice pastas and quinoa/rice spaghetti noodles
Fruits and Vegetables: I add whatever is in season
- organic apples
- organic grapes
- organic strawberries
- organic blueberries
- organic carrots
- organic kale
- organic spinach
- organic celery
- organic tomatoes
- organic cucumbers
- organic lemons
- organic limes
- organic romaine
- organic zucchini
- organic yellow squash
- organic green, yellow and red peppers
- organic beets
- asparagus
- arugula
- Cheyote squash
- fresh cilantro
- spaghetti squash
- eggplant
- brussel sprouts
- okra
- sweet potatoes
- sprouts
- green beans
- jicima
- broccoli
- cabbage – purple and green
- cauliflower
- avocados
- onions
- garlic
- ginger
- prunes, dates, and organic raisins
- mangoes
- pineapples
- bananas
- cantaloupe
- watermelon
- papaya
Meat/Fish/Eggs: (best sources of protein)
- Organic, free range whole chickens, chicken breasts, chicken sausages and chicken thighs
- Organic, pastured turkey
- Organic, pastured beef (ground, stew, roast, liver, steak) – I buy from Mathis Creek Farms
- Wild Alaskan salmon (frozen, fresh, canned)
- Wild caught sardines
- Organic, pastured pork bacon
- Organic, grass fed hotdogs
- Organic, free-range eggs
- Organic, pastured lamb
- Wild meat when available
Beans: dried for soaking (I rarely eat beans because they don’t agree with me but I keep them on hand)
- Black beans
- White beans
- Garbanzo beans
Other:
- Fermented foods (kimchi, kefir and sauerkraut)
- Beef stew bones, oxtail and chicken bones for making bone broths
- Home made salsa
- home made dips – see recipe below
- Home made hummus – recipes here
- Home made bone broths from chicken, beef and turkey bones
Snacks:
- chopped vegetable sticks for dipping
- cut up fruit and whole bananas
- dips, sauces, salsa and hummus
- smoothies (the kids love 1 cup coconut milk/2 frozen bananas/1 raw organic egg and 1 tsp vanilla blended up)
- home made popsicles from freshly juiced fruits (lemons and apples are delicious)
- coconut ice-cream
- Kind bars
- apple sauce
- nut butters with fruit or veggies
- coconut yoghurt
- rice chips and salsa
- gluten free crackers with almond butter
- chocolate coconut cookies and almond butter brownies
- toasted home made gluten-free bread with Kerrygold butter or ghee
- dark chocolate/almond butter mixed with coconut oil for dipping (great w/ strawberries and bananas)
Equipment:
- electric tea kettle
- reverse osmosis water filter
- rice cooker
- digital instant read thermometer
- zester
- vitamix blender
- green star juicer
- measuring cups and spoons
- mixing bowls
- Large stock pot, safe cookware (esp. enameled cast iron, stainless, glass, ceramic)
- crock pot
—————————————————————————————————————————-
Our Favorite Dip Recipe:
- 3 ripe avocados
- 1 cup of celery
- 1 cup of carrots
- 1 cup of fresh cilantro
- 1 cup of fresh parsley
- 1 clove of garlic
- 1 small red onion
- Juice of one lemon
- 1 teaspoon of cumin
- Himalayan salt to taste
*Cucumbers, jicama, carrots and celery for dipping
Our Favorite Hummus Recipe:
- 2 cups of soaked/cooked chick peas
- 1 avocado
- 1 large chunk of pineapple or ginger
- 1 lime (or half lime/half lemon)
- 1 Jalapeno (remove seeds)
- 1 Tablespoon of sesame seed butter (Tahini)
- 1 Tablespoon of each – olive oil and coconut oil
- Cilantro
- two cloves of garlic
- lots of cumin
- lots of Himalayan salt
*Place wet ingredients in the bottom of the blender, add the rest and blend until smooth. Add more oil or water as needed.
—————————————————————————————————————————-
Favorite Main Meals:
- chicken or beef fajitas as a rice bowl (gluten free wraps are also available) with homemade salsa and guacamole and Daiya, dairy free cheese
- beef tacos as a rice bowl or in a lettuce wrap with homemade salsa and guacamole
- beef stew with a side salad
- Lasagna made with gluten free pasta and and Daiya, dairy free cheese
- chicken enchiladas with gluten free wraps and homemade salsa and guacamole, and Daiya, dairy free cheese
- spaghetti (jovial rice pasta) and steamed broccoli (I make my own tomato sauce in the blender)
- chilli and rice with green beans (I make my own tomato sauce in the blender)
- roasted chicken with mashed potatoes & green beans
- curry chicken or curry beef with rice and vegetables
- chicken and vegetable soup (Best Friend Soup cooked in bone broth) over cauliflower rice with a side salad
- potato soup with salad (I use bone broth, butter, rosemary, salt, garlic and onions to season)
- roast beef with steamed vegetables/salad and mashed potatoes (potatoes – cauliflower/potatoes/chicken drippings and broth/butter)
- grilled chicken and sweet potatoes with vegetables
- hamburgers in lettuce wraps or on gluten-free bread with steamed broccoli and fruit
- salmon salad with soup or bone broth (chicken or turkey can be substituted for salmon) I like spinach, strawberries, cucumbers, tomatoes, avocados and nuts in my salad. I dress it with olive oil and lemon juice or Apple Cider Vinegar)
- marinated steaks with baked or sweet potatoes (topped with Kerrygold butter or Ghee) and steamed broccoli
- scrambled eggs with bacon or sausage, salsa or guacamole and a serving of fruit.
- Any raw vegetable salad topped with nuts, seeds, salt, walnut oil and some protein (chicken, chili, fish, eggs, lamb, turkey)
- Beef heart in the crockpot with lots of carrots, celery and onions.
- Calf liver cooked with onions and garlic.
——————————————————————————————————————-
9 steps to Perfect Health from Chris Kresser
- Don’t eat toxins
- Nourish your body
- Eat real food
- Supplement wisely
- Heal your gut
- Manage stress
- Move like your ancestors
- Sleep more deeply
- Practice pleasure