Prepping your Kitchen!
Before you embark on your health journey, it's important to do some prep work in your kitchen. Now is the perfect time to take stock of your kitchen, remove items that have been sitting unused, and fill the shelves with quality staple ingredients. Have fun with this process!
Pantry Staples:
- Raw nuts: Use as a snack or as toppings for your favorite salad/smoothie.
- Nut butters*: Check ingredients to avoid extra oils and sugar.
- Chia seeds and ground flax meal: Add to smoothies or salads, make chia pudding, or use flax meal for baking.
- Quality oils (See the Oils and Smoke Points handout for more info).
- Peanuts are not nuts!
Bottles and Jars:
- Mustards and mayonnaise.
- Tahini.
- Coconut Aminos (use in place of soy sauce).
- Quality oils and vinegars.
- Salad dressings (Check ingredients!!).
- Pickles and olives.
- Challenge yourself to buy all your condiments in glass jars instead of plastic! This is better for you, the planet, and you can reuse the jars for meal prepping.
Focus on Whole Foods:
- Get rid of any processed foods, expired cans, cereals, inflammatory oils, etc.
- Donate unopened and non-expired items to your local food bank.
Herbs and Spices:
- A common misconception is that eating healthier is bland and boring. Solution: Stock up on herbs and spices! This will keep your meals from feeling repetitive and restrictive.
- When selecting herbs and spices, check the labels for sugar and additives. Many organic herbs and spices have hidden healing properties, so the more variety, the better and tastier!
Canned Goods:
- Coconut Milk.
- Sardines.
- Soup bases.
- Pumpkin.
- Tomatoes*.
- Sauces.
- Look for BPA-free cans!
- Canned goods like soups and sauces can have hidden additives. Be sure to check the labels.
- Note: Tomatoes are eliminated in week 4.
Remember, preparing your kitchen and stocking it with quality ingredients is a great step toward your health journey.