Kitchen Cheat Sheet

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best options are in (parenthesis)


Coconut Oil (Virgin)

Coconut Milk (Non-BPA cans)

Lots of spices (non-irradiated)

Sea Salt, Himalayan, Real Salt

Nuts and Seeds

Coconut Flakes (Bob’s Red Mill)

Alternative Flours:


Coconut (Let’s Do Organic)



Sweet Potato

Tomato (Organic!)

Butternut Squash



Canned cold-water fish

Canned Tomato products (organic!)

Broth (best to make your own)

Dried Fruit (no sulfates)

Unrefined sweeteners:

Coconut sugar

Maple syrup

Raw honey (local)




Organic Meat, Poultry, Fish

Fresh, seasonal fruit

Grass-fed Butter (kerrygold)

Eggs (pastured… not Pasteurized)

Fresh Herbs

Leafy Greens (organic!)


Sweet Potatoes

Winter Squash





Sharp Knives

Immersion Blender (cuisinart)

Food Processor

Non-Teflon cookware

Rubber spatulas/ Wooden


Glass storage containers

Meat thermometer

Baking sheet/racks

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Carnitas Bowls for everybody! And by everybody, I mean all my super special clients who will be eating well this week 🌶 Mango Chili Lime Chicken Salad 🥑🍋🌶🥒
This was SO EASY to throw together.
The MVPs
1. Chili lime seasoning from Trader Joe's 
2. Mango Salsa from Costco (I blame @girlsgonewodpodcast for this discovery).
Marinate the chicken thighs in lemon/lime juice and chili seasoning before putting on the grill.
Chop up cucumber and shred some cabbage.
Mix together chopped grilled chicken, salsa, cuke, cabbage, and too with some avocado. ☀️🥗☀️🥗☀️ Geoff has decided to try the keto diet which means more toast for me 😏 Doin' it.
Had a bit of a meltdown last night and realized I need more life in my life.
Social media is awesome. I love sharing photos of healthy food, fun times, and my awesome family @theledfordcrew; but nothing replaces time with them, giving life and work my full attention, and cultivating my in-person relationships.
For Mother's Day, I'm giving myself the gift of presence and I'm going to do it for the whole month.
Be back later!

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