My "Top 30" list:
This is my list of what I have to keep in my kitchen at all times to keep my family on track and not feeling deprived. It's a great list to keep on your refrigerator door. When your kitchen is well-equipped you are less tempted to make mistakes. Though not a complete list of approved foods, it will assure that you can quickly cook a meal with less stress. After a while this list will become second-nature to you as you shop. If you can’t find something, ask the grocer. I have found them to be very helpful!
Top 30:
Olive Oil (organic extra Virgin, first pressed)
Coconut oil (make sure it smells like coconuts)
Butter (preferably raw but at least organic)
Sea Salt (unrefined)
Organic Peppercorns (comes in grinding container)
Organic Balsamic Vinegar (quality with good sweet and sour flavor)
Granny Smith Apples (organic)
Xylitol and Stevia (Stevita is best)
Fresh Garlic (organic is best)
Your favorite fresh or dried organic herbs (fresh organic is best)
Berries (organic)
Lemons and Limes (organic)
Mineral Water (quality brand)
Cinnamon (organic)
Raw Nuts: Walnuts, Pecans, Almonds and Pine Nuts (organic is best)
Meats-Beef, Chicken, Buffalo, Fish (only grass fed, free-range and wild)
Almond Butter (organic is best)
Vanilla Beans(organic or organic vanilla extract, just make sure it’s pure)
Whey protein shakes (Jay Rob’s are tasty and made with Stevia)
Raw Milk
Raw Cheeses- Mozzarella, American, Feta, Goat Cheese, Cheddar
Raw Whipping Cream
Eggs –(Organic Free Range)
Organic Greens (the greener the better)
Organic Tomatoes
Organic Onions or Shallots
Raw Organic Cocoa Powder
Organic unsweetened Coconut flakes
Organic Coconut Milk
Your family’s favorite veggies that are healing diet approved (organic is best, if not organic must be cleaned with natural veggie wash or vinegar)
My favorite way to use the top 30 list:
Olive Oil-Use it raw with balsamic vinegar and teaspoon of organic Dijon for a quick dressing or use alone to marinate raw veggies with sea salt and pepper. Throw on top of food after cooked for added flavor and nutrition. If it smokes while cooking it is rancid.
Coconut oil- Use it to fry, it can handle the heat. Rub down a chicken before putting in the oven, it will brown perfectly. Use it instead of Crisco for greasing baking and cake pans. Also use it for baking.
Butter- Use it to lightly saute or use raw to add flavor after food is cooked. Also use in baking. If it turns brown while heating it has become rancid.
Sea Salt- Use it everywhere to season. Best used to flavor after food is cooked instead of while cooking. Celtic sea salt has amazing nutrition and taste.
Peppercorns- Use everywhere to add a great smoky flavor.
Organic Balsamic vinegar- Splash on veggies for added flavor. Mix with olive oil for salad dressing. I like to splash a tiny bit on top of ripe strawberries and sweetened whipped cream.
Granny Smith Apples- These are great for a quick snack with almond butter or melted organic chocolate sauce(made from cocoa powder, xylitol and butter). Also for a quick dessert I bake them and then mix nuts, butter, cinnamon and xylitol and put on top for last few minutes of baking. We also like to make apple tarts with a simple nut crust and lots of cinnamon.
Xylitol and Stevia-use in place of sugar and sweeteners in any of your healing diet recipes.
Fresh Garlic- I keep it around for added flavor for broiled and grilled veggies, salads, wilted greens, and meats. Garlic is good for you!
Herbs- I keep herbs around to change up recipes...ie Mexican Chicken with Cilantro, Italian Chicken with Oregano, Citrus Chicken with Tarragon...etc. I love to buy fresh basil, thyme, oregano and parsley. Try them all and have fun...the possibilities are endless.
Berries- Remember, one handful a day. You can use them in your shakes, on top of desserts, or mixed with whipped cream for a quick dessert. Add vanilla bean and xylitol to the cream for extra yumminess!
Lemons and Limes- I use them for adding flavor to salads, veggies, meat, drinks, and desserts. Most Americans are too acidic and lemons and limes will increase your alkalinity. The more the better!
Mineral Water- This is great for those who are addicted to Soda. Fill a glass with ice, a few drops of stevia and lemon or lime juice then add Mineral Water for a great citrus spritzer. To make even better drop in berries, thinly sliced cucumbers or mint sprigs!
Cinnamon- I keep around for quick desserts, baked apples, cinnamon chocolate nut bark, baked nuts with cinnamon and xylitol. Sometimes I put in with my coffee grinds for flavored coffee!
Raw Nuts-Great for quick snacks and desserts. Grind and mix with butter for an easy pie crust. Use in salads and side dishes for added good fat. I like to toast nuts to bring out their flavors before adding to my foods.
Meat, Chicken, Fish- Always make sure you buy grass-fed, free-range and wild-cold water!
Almond Butter-Some stores will allow you to make your own fresh! My son loves it that way. We use this in the place of peanut butter for snacks and dessert recipes. I open the container and stir in a pinch of sea salt to bring out the flavor.
Vanilla Bean- I like to keep these stocked because I have found that it's easier to create some healing diet recipes with this form instead of guessing at adding liquids. If you have a recipe that calls for the extract just make sure the extract has no sugar and is pure. I use vanilla bean in sorbets, bon-bons, candies, cheesecakes etc. It also adds flare and elegance to foods just because!
Whey Protein shakes-make sure they are gluten free, and made with stevia, and have quality ingredients. This will be your new fast food! Mix in berries, vanilla bean, raw cocoa, almond butter, coconut milk...use your imagination and get creative!
Raw dairies-if you do not have a source for raw dairy products let me know and I will get you one. You can find raw cheese at natural food stores but not milk. Your milk should never be pasteurized or homogenized on the healing diet. You can whip the cream that rises to the top of your raw milk for fresh whipped cream. Add vanilla or cocoa and stevia or xylitol for added flavor.
Eggs- This is also a good new “fast food”. I use this as a quick source of protein. I top them with everything imaginable and create new omelettes almost every day for breakfast. My families favorite is to fry one in coconut oil and top with chopped tomatoes and onions that have been marinating in Olive Oil, Cilantro, Sea-salt and fresh garlic. I like to lightly saute spinach, onion and garlic and add the eggs for a quick Eggs Florentine! Sprinkle some turkey bacon on top....mmmmm!
Organic Greens- Chopped for salads, whole for wraps, sauteed with onions and garlic for a side dish, blended with fruit for a smoothie...the possibilities are endless. Just eat as much as you possibly can.
Organic Tomatoes- Eat them whole with sea-salt, put them in salads, in wraps, on eggs, or as a side dish. They are beautiful and tasty sliced on a plate, alternated with slices of mozzarella and drizzled in olive oil and sprinkled with fresh Italian herbs.
Onions and shallots-I always add to dishes for added flavor. Shallots are milder if you just need a hint of flavor.
Raw organic cocoa powder- use this to make chocolate desserts instead of sweetened chocolate chips or sweetened cocoa powder. Add xylitol or stevia to sweeten.
Great for chocolate sauce to add to desserts and to add to protein shakes. Chocolate covered apples are pretty fun too!
Organic Coconut Milk- Add to your protein shakes and dessert recipes. Add to Whipped Cream along with xylitol or stevia. I use it to make coconut vanilla bean sorbet when my family is craving ice cream.
Veggies- Roast them in coconut oil and salt....Saute with onions garlic and olive oil over low heat, eat them raw, blend them into shakes, eat them with salads, chop them up to add to lettuce wraps. Just make sure and eat a lot of them.
