Coconut Oil (organic, unrefined, cold press)
Extra Virgin Olive Oil (organic, first cold press)
Duck fat (rendered from organic, pastured ducks)
Ghee (pastured, grass-fed)
Apple Cider Vinegar
Balsamic Vinegar (if sulfites aren’t an issue)
Sea Salt (unrefined Celtic, Himalayan)
Chili pepper flakes
Coconut Aminos (or Tamari if soy is not an issue)
Coconut palm sugar (unrefined)
Brown or Wild Rice
Old-fashioned rolled oats
(Other grains to experiment with are Millet & Buckwheat)
Flaxseed powder (store in refrigerator for freshness)
Jar of your favorite nut butter (no added sugar or oil)
Green or Brown Lentils
Other Essentials to Have on Hand
Dried Seaweed (Nori sheets, Kombu, Dulse)
Organic Bone Broth/Stock (chicken, beef, vegetable)
Oils to avoid: soy, corn, canola, and any oil that has been hydrogenated, refined, bleached, heat pressed, or is expired.
Keeping oils fresh: store oils in a cool, dark area away from sunlight. Add in several drops of vitamin E oil to maintain freshness longer.
My favorite fats for meal preparation include:
Coconut Oil – As a medium chain fatty acid, our body breaks it down easily. It is known to help reduce inflammation and because of its higher smoke point and is a great choice for sautéing. Coconut oil is also high in lauric acid, which fights bacteria, viruses and fungi, boosting our immune function. For the highest quality choose organic, cold pressed, unrefined varieties.
Ghee – This fat can be used by many who have protein related dairy sensitivities because the process in making ghee removes the proteins, whey and casein. Lactose content is also lessened but not completely removed. Ghee has a higher smoke point than butter, so I use it primarily for browning meats and cooking eggs. Always use ghee that is organic and from pastured, grass-fed animals*.
Duck Fat – A great choice for roasted vegetables, duck fat adds a rich gourmet flavor and nice crisp texture to food. Because it has a high percentage of mono and saturated fat, it also remains stable at high heat, which makes it suitable for browning meat as well. Again, be sure the fat comes from pastured ducks that are allowed to roam*.
Extra Virgin Olive Oil – A classic base to any salad dressing EVOO enhances the flavor of many vegetables and dips. EVOO also contains phytonutrients, which have been shown to lower inflammatory markers in several research studies. Look for organic, first cold-press varieties.
Flaxseed Oil – This oil is an excellent source of Omega 3 and antioxidants especially the “high-lignan” versions. Because it is unstable, flaxseed oil should never be heated but rather added to food after being cooked, used in smoothies or added to salads. It is best to store flaxseed oil in the refrigerator to maintain freshness.
*Animal fat from pastured and grass-fed animals is important for essential fatty acid balance. Studies have shown that there is a significant increase in Omega 3 content as well as a favorable ratio of Omega 3:Omega 6 (1:1) in animals that have been grass-fed, raised organically, pastured and without antibiotics over commercially grown animals.