healthy ingredients

Let's face it. Sticking to a new diet or lifestyle is hard. So hard that we usually throw in the towel after a week or two. One major contributor to this defeat is the mandatory kitchen makeover. Another is time. When I scan a recipe, it better have limited ingredients (most of which I already have) and it better not take too long to make. If I don't see either of those requirements immediately, I leave and keep searching. I have structured each recipe to note what you should already have on hand (from the pantry, fridge and spice rack) and what you may need to pick up fresh from the market. I hope you will also use the lists below to stock your kitchen ahead of time, making these recipes a breeze. Because who has the time to change their lifestyle these days?

Don't run out and buy all of these things at once! Slowly rebuild your arsenal of ingredients, starting with your favorites. Search the blog (the search box is to the right) for recipes that include those ingredients to keep each weekly shopping list manageable. Over time, you will have all of these ingredients, just as I do now. You will find many of my favorites are purchased at Trader Joe's or my local organic market. If you have trouble finding the unique ingredients, just Google it and buy online or shoot me an email. Happy Shopping!

(Note: this page will update as new ingredients frequent my kitchen so come back and visit.)

Healthy Oils & Fats:

  • Extra Virgin Olive Oil
  • Coconut Oil
  • Safflower Oil
  • Truffle Oil
  • Avocados
  • Walnuts
  • Almonds
  • Pistachios
  • Coconut Butter
  • Grapeseed Oil

Natural Sweeteners:

  • Honey
  • Coconut Sugar (Crystals)
  • Raw Agave Nectar
  • Brown Rice Syrup
  • NatVia or Stevia
  • Nektar Honey Crystals
  • Carob Powder
  • Unsweetened Cocoa Powder
  • Cacao Nibs
  • Bananas
  • Raisins
  • Medjool Dates
  • Dried or Fresh Figs
  • Unsweetened Apple Sauce

Dairy & Low Dairy Alternatives:

  • Almond Milk
  • Coconut Milk
  • Full Fat Coconut Milk
  • Soy Milk
  • Earth Balance Butter
  • Goat Cheese
  • Feta Cheese
  • Dutch Goat Cheese Slices
  • Sheep's Milk Yogurt
  • Vegan Cream Cheese
  • Parmesan Cheese
  • Swiss Cheese
  • Grass-Fed Butter

Spices & Extracts:

  • Sea Salt
  • Ground Black Pepper
  • Ground Cinnamon
  • Vanilla Extract
  • Chinese 5 Spice
  • Garlic Powder
  • Onion Powder
  • Dried Parsley
  • Allspice
  • Cayenne Pepper
  • Chili Powder
  • Cumin
  • Paprika
  • Thyme
  • Rosemary
  • Crushed Red Pepper
  • Chives
  • Lavender
  • Pumpkin Pie Spice
  • Dill
  • Peppermint Extract

Fresh Fruit Flavors:

  • Lemons
  • Limes
  • Oranges
  • Pomegranate Seeds
  • Blueberries
  • Strawberries
  • Raspberries
  • Apples
  • Grapefruit

Fresh & Canned Vegetables:

  • Spinach
  • Kale
  • Pumpkin Puree
  • Garbanzo Beans
  • Black Olives
  • Green Chiles
  • Tomatoes
  • Zucchini

Gluten Free Grains:

  • Quinoa
  • Quinoa Pasta
  • Brown Rice
  • Polenta
  • Brown Rice Pasta
  • Corn Tortilla
  • Amaranth
  • Rolled Oats
  • Quinoa Flakes
  • GF Waffles
  • GF Bread

Gluten Free Flour & Starch:

  • GF All Purpose Flour
  • Sorghum Flour
  • Tapioca Flour
  • Almond Meal (Flour)
  • Cashew Meal (Flour)
  • Buckwheat Flour
  • Coconut Flour
  • Garbanzo Bean Flour
  • Arrowroot
  • Corn Starch
  • Potato Starch or Flakes
  • Xanthan Gum
  • Brown Rice Flour
  • Rice Bread Crumbs
  • GF Granola
  • GF Cornflakes

Seeds, Flakes & Small Things:

  • Golden Flaxseed
  • Chia Seeds
  • Coconut Flakes
  • Shredded Coconut
  • Pumpkin Seeds

Fresh Herbs:

  • Garlic
  • Parsley
  • Mint
  • Thyme
  • Rosemary
  • Basil