The Christian Nutritionist

View Original

Stocking Your Fridge and Pantry

Chelsea Blackbird

There’s something so satisfying about having a kitchen stocked full of clean basics and everyday go-tos. There’s a world of possibility behind the doors of your fridge and pantry when you keep it filled with good things. These are the foods that determine your body composition and health so it’s important to make good decisions about them at the store.

Vegetables & Fruit 

And God said, “Behold, I have given you every herb bearing seed, which is upon the face of all the earth, and every tree,

in the which is the fruit of a tree yielding seed; to you it shall be for food." Genesis 1:29

  • Eat twice as many vegetables as fruit.

  • Check the EWG’s yearly list of the Dirty Dozen (most important veggies and fruits to buy organic and the Clean Fifteen (the veggies and fruits not necessary to buy organic).

  • Avoid genetically modified organisms (GMOs). Most corn, soy, zucchini, yellow squash and beets are genetically modified. Choose organic or nonGMO.

Meat, Fish & Poultry 

“Everything that lives and moves about will be food for you. Just as I gave you the green plants, I now give you everything." Genesis 9:3

  • Buy animal sources of protein that are 100% grass-fed, pasture-raised and/or wild-caught as your budget allows. Organic is a good option too. (This means the animals ate their ultimate natural diet which means they pass on more nutrients).

  • Aim for 2-6 oz. of protein per meal. Most of us do not get enough protein, and it plays a really important role in muscle health, brain health and healing at the cellular level.

  • Beef - Bison - Chicken - Duck - Fish - Game Meats - Goat - Lamb - Pork - Seafood - Turkey

  • Collagen peptides (Vital Protein)

  • Clean protein powder (minimal ingredients, without additives/preservatives/ artificial sweeteners; Tera’s Whey is a good brand.

  • Lunch meats, hotdogs and bacon are best purchased from grass-fed or organically fed animals and should be free of nitrates. (brands like Applegate Organics, Plainville Farms, Organic Prairie and Pederson’s).

  • Canned Meats like wild caught salmon, sardines and tuna. (Tuna: Tonnino’s or Safe Catch; Sardines: Season)

Eggs 

Pasture-raised are best- the chickens roam freely foraging on their natural diet which creates superior nutrients  (Check out Vital Farms and Nellie’s)  

Organic are next best - chickens are fed non-GMO corn and soy

Free-range, Cage-free and Natural are pretty meaningless terms. Chickens are still cramped and not given proper roaming space.

Dairy 


Quality is key here. Ultimately dairy should be grass-fed if possible, organic and full-fat. Remember, God did not make cows with low fat udders. Dairy is an extremely allergenic food for many people. For those with nagging health symptoms, try eliminating dairy (other than ghee) for a month and monitor improvement. 

  • Butter (Kerrygold, Organic Valley)

  • Ghee (Organic Valley, Thrive Market, Fourth & Heart)

  • Milk and Heavy Cream (Organic Valley, Lazy Meadows, Mill-King)

  • Yogurt (Organic Valley, Maple Hill Creamery, Strauss, Kalona, Stonyfield)

  • Cheese (Kerrygold, Organic Valley, Organic Creamery, Organic Pastures

Alternative Dairy Sources

Milks and yogurts made from almond and coconut are good alternative choices (although they do often contain some unsavory ingredients like food additives). Buy organic when possible to minimize less healthy ingredients. Some options:

  • Califia Farms Almond Milk

  • Aroy-D Coconut Milk

  • Ripple Milk (pea protein, a favorite with moms trying to get extra protein into kids)

  • Kite Hill (Almond-milk based products including cream cheese, plain yogurt, etc.)

  • Treeline Cheese (Cashew-based “cheese”)

  • The Coconut Cult (Coconut milk based yogurts) 

  • CoYo (Coconut milk based yogurts)

**Avoid soy and rice milk.

Healthy Oils

Throw out oils that are overly processed, refined and/or contain a high amount of inflammatory Omega-6 fatty acids such as: margarine, canola oil, corn oil, soybean oil, vegetable oil, cottonseed oil, grapeseed oil, rice bran oil, sunflower oil, safflower oil.

  • Avocado oil (good for cooking at high heats, for salad dressings and for making mayo)

  • Extra-Virgin Coconut oil

  • Macadamia oil

  • Cold-pressed extra-virgin olive oil (California Ranch, Texas Olive Ranch (use the code Olive for 20 percent off)

  • Palm oil

  • Cold-pressed sesame oil

  • Ghee (clarified butter has proteins removed)

  • Coconut Oil and Avocado Oil Sprays (instead of PAM)

Vinegars, Marinades, Dressings, Broths & Soup

  • Bragg’s Apple Cider Vinegar (with The Mother)

  • Coconut Aminos (good replacement for soy sauce; Trader Joe’s & Thrive Market are the least expensive options. WFM has Coconut Secret brand) 

  • Organic Tamari Soy Sauce (San-J brand which is organic, non-GMO, fermented, gluten-free)

  • Salad Dressings: Primal Kitchen Salad Dressings, Tessemae’s (found in refrigerated section at grocery store), Chosen Foods, Fat & Happy Dressings (made with MCT oil)

  • Bone broth (Kettle & Fire, Bare Bones Broth Co. , Osso Good, EPIC- WFM, Bonafide Provisions-WFM)

  • Amy’s Gluten-Free Organic or Primal Kitchen Soups

Condiments & Spices

Coffee & Tea Staples

Buy organic coffee and decaffeinated coffee in order to avoid pesticides. Organic Decaf is Swiss Water Processed which means it doesn’t use chemical solvents to “decaf” the coffee. A few favorite brands are:

Coffee:

Herbal Teas:

  • Traditional Medicinals

  • Yogi

  • Matcha Green or Plain Green Tea 

Creamers:

Collagen:

Nuts/Seeds & Nut/Seed Butters

The fresher the better. Nuts from bins not recommended due to potential rancidity. Nuts and Seeds are better stored in the refrigerator or freezer if not consumed quickly.Nuts should not be roasted in processed/refined/trans-fat oils. Palm oil is fine.

  • Portion control is important with Nuts and Seeds. Limit to ¼ cup OR 2 Tablespoons of nut/seed butter. 

  • Do not buy nuts or nut butters made with or roasted in inflammatory oils (soybean, cottonseed, vegetable, etc.)

  • Buy organic peanut butter.

  • Sunflower Seed Butter is a good alternative to peanut butter.

  • Justin’s Chocolate Hazelnut Butter is a good alternative to Nutella.

  • Make your own trail mix using nuts & seeds, dried fruits and chocolate chips!

Whole Grains

Whole grains are potentially inflammatory to those who are sensitive. Quinoa, lentils and beans should be pressure cooked to remove inflammatory anti-nutrients and to optimize nutrient absorption.

Avoid wheat/gluten as it is incredibly inflammatory due to the glutenous gliadin protein, wheat germ agglutinin and presence of glyphosate. Gluten can cause/aggravate intestinal issues, joint pain, migraines, skin conditions, brain focus and nervous disorders.

  • White Basmati Rice from India (least amount of lectins and highest in resistant starch)

  • Gluten-Free Steel Cut or Whole Rolled Oats (One Degree, McCann’s Steel Cut, Bob’s Red Mill)

  • Quinoa

  • Lentils

  • Beans

  • Gluten-Free Pasta: Banza (made from chickpea flour), Jovial (made from organic brown rice flour)

  • Granolas (gluten free and without unhealthy oils - like Purely Elizabeth)

Baking Staples

Avoid wheat/gluten as it is incredibly inflammatory due to the glutenous gliadin protein, wheat germ agglutinin and presence of glyphosate. Gluten can cause/aggravate intestinal issues, joint pain, migraines, skin conditions, brain focus and nervous disorders.

Flours:

Sweeteners:

  • Raw Honey (any; but local is best!)

  • Real Maple Syrup (Grade B if you can find it)

  • Organic unsulfured molasses (Plantation brand recommended)

  • Dates

  • Organic Coconut Sugar

  • Stevia (SweetLeaf)

  • Monkfruit

*Avoid artificial sweeteners which can trigger cravings and weight gain and are toxic to brain and liver. 

Other:

  • Aluminum-Free Baking Powder

  • Baking Soda

  • Enjoy Life, Dagoba or Lily’s Chocolate Chips

  • Unsweetened Cocoa Powder (Dagoba is a good brand that is non-alkalized and retains the health benefits of the polyphenols. Do not get Dutch processed)

SNACK Bars

Many “seemingly healthy” granola and snack bars are filled with genetically modified corn and soy, high fructose corn syrup, dyes, preservatives and other unhealthy ingredients. These healthier bar alternatives can be found on Amazon or in health food stores. 

  • Savory Meat/Jerky Bars  and Sticks (great for a protein on-the-go snack or light meals)

    Epic Bars/Strips/Bites

    Tanka Bars 

    Wild Zora bars

    Nick’s Meat Sticks

    Chomps Meat  Sticks

    The New Primal Meat Sticks

  • Granola/Sweet Bars

    Lara Bars

    RX Bars

    Primal Kitchen Bars

    Bulletproof Collagen Bars

    Kind Bars

Chips

The key is to look for better oils and non-GMO ingredients. Coconut Oil, Avocado Oil and Olive Oil are best. 

  • Jackson’s Honest Chips Potato Chips

  • Boulder Canyon Potato Chips

  • Siete Grain Free Tortilla Chips and Taco Shells

  • Organic/non- GMO corn Tortilla Chips (Jackson’s has corn chips as well)

  • Organic, non-GMO Corn Dippers (like Fritos - at Trader Joe’s)

  • Plantain Chips (in palm oil, not soybean/canola)

Crackers

Tortillas & Wraps

These tortillas are typically found in the Freezer Section of grocery stores because of the fresher ingredients.

  • Food for Life nonGMO sprouted corn tortillas 

  • Siete Grain Free tortillas

  • Gluten Free Tortillas like Rudi’s 

  • Coconut Wraps

Bread

There are very few (if any) healthy bread products. None of these options are optimal. Bread in general is nutrient-devoid but energy-dense, and leads to blood sugar spikes and dips. 

If you are not yet wheat/gluten free:

  • Ezekiel sprouted bread

  • Dave’s Killer Bread

  • *Best option: homemade fermented sourdough made with organic flours


Wheat/Gluten Free:

*Please remember that gluten-free doesn’t mean it’s healthy. These products still contain suboptimal ingredients and will spike your blood sugar as much as wheat bread.*

  • Canyon Bakehouse

  • Udi’s 

  • Rudi’s

  • KNOW bread products (gluten-free, grain-free, soy-free, dairy-free, peanut-free, yeast-free)

  • Legit Bread Company (gluten-free, grain-free, soy-free, dairy-free, cassava-based)

  • Homemade bread using gluten-free flours


I hope you find this helpful!

xoxo,

Chelsea