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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