02/18/2023
Pantry Make-Over
This pantry make-over is meant to be a refreshing new start. NOT a stressful process. Starting with small gradual changes works great for most, while others like a GRAND-over-haul in a day or 2. This is meant to be a guide not the only way to approach your make-over.
These are the foods you should take out of your pantry to start:
~ All refined oils: Examples are canola oil, Crisco, margarine, and soy oil.
~All refined sugar & artificial Sweeteners-Brown sugar, white sugar, Agave nectar, HIGH FRUCTOSE corn syrup, Splenda, Sweet & Low.
~All refined flour: Examples: Boxed & processed cookies, crackers, cereals, donuts, pizza, white flour crackers & snacks, etc…Slow and steady progress on this one.
~Low-fat, light, diet, and skim products: Avoid low fat dairy milk, yogurts, cheeses, sour cream.
~Iodized salt
~Modern (non-fermented) Soy products:Examples: Soy milk, soy cheeses, soy dogs, soy burgers.
To replace all the things you discarded:
~Healthy fats: Coconut oil, pastured butter(grass-fed), ghee, extra virgin olive oil, avocados, pastured eggs, fermented cod-liver oil, nuts, and seeds.
~Unrefined sweeteners: Maple syrup, raw local honey(love Cider Hill’s),molasses, green stevia, organic whole cane sugar.
~Whole milk, whole milk yogurt(plain if possible), raw whole milk cheeses,
~Grass-fed and pastured meats(if you eat animal product), pastured eggs, and wild caught seafood(nothing farmed)!
~Sea salt
Stocking Your Pantry
I am a huge fan of (mason)canning jars to store nuts, seeds, grains, chocolate, dried fruit, and superfoods. The larger ones are great for storing cooked foods in refrigerator, or for weekly food prep.
These are not the only foods to stock; but are a great start to healthier eating.
Herbs & Spices: Rosemary
Basil Sage
Bay Leaf Sea Salt
Cayenne Thyme
Celery Seed Turmeric
Chili powder Vanilla
Chives
Cilantro
Ceylon Cinnamon
Clove
Cumin
Dill
Garlic
Ginger
Mint
Mustard
Nutmeg
Oregano
Paprika
Parsley
Pepper
Pumpkin pie spice
Canned or in jars:
Applesauce
Beans(garbanzo, black, navy)
Capers
Coconut milk(silk brand-avoid carrageenan)
Coconut water/juice
Olives
Oysters
Pickles
Pumpkin
Salmon-wild
Sardines-wild
Sun-dried tomatoes
Sweet potato*
Tahini
Tomato paste
Tomato Sauce
Tuna-wild
Nuts & Seeds & Dried Fruit:
Almonds Sesame seeds
Almond Butter Sunflower seeds
Almond flour Walnuts
Banana chips
Brazil nuts
Chestnuts
Chia seeds
Pantry Makeover Continued:
Coconut (unsweetened)
Dates
Dried apples, apricots,blueberries, cranberries, currants, figs, mango, pineapple, raspberries.
Hazelnuts
H**p seeds
Macadamia nuts
Pecans
Pine nuts
Pistachios
Pumpkin seeds
Avocado
Ghee
Coconut oil
Extra-virgin olive oil (EVOO)
Palm Shortening
Sauces:
Fish sauce(Red Boat brand)
Hot-sauce(gluten free)
Mustard-avoid high fructose corn syrup
Vinegars: Apple-cider vinegar, red wine, distilled, rice and balsamic vinegar.
Beverages:
Coconut water
Coconut or almond milk (avoid carrageenan)
Green Tea, Herbal teas, White tea
Water
Treats:
Organic dark chocolate
Carob powder
Cocoa powder
Honey
Maple syrup
Molasses
Key: Purple=Nightshades & Green and *= Goitrogenic
More of my favorites:
Superfood green powders containing: Chlorella, wheatgrass, Spirulina.
Maca powder & Camu powder
Acai berry frozen packets(Natural grocer or Whole foods)
Rudi’s gluten free bread, tortillas, pizza crusts(freezer section)
Organic popcorn Non-GMO
Tortilla chips-organic or Non-GMO
Hummus
Tabouli
Kates or cabot butter
Grass-fed organic beef
Organic chicken
Leidy’s Bacon
Seafood
Nature’s Path Granola
Kind bars
Gluten- free muesli
Gluten free oats
All fruits(organic when possible)All vegetables(if you have thyroid disease avoid raw goitrogenic foods-cook first)
Salsa
Brown rice
Quinoa
Rice Pastas
Sea vegetables
All seafood-wild
All fish (avoid tilapia)
Your on the right track:
Stop. Breathe. Now open the first cabinet or pantry and get started. I’m here if you need me.
Heidi @ All Natural Training & Wellness
978-204-8626
