Episode 106: Show Extras

Healthy Eats & Cooking Techniques – Favorite Essentials for Healthy Eating


  • Pots and Pans
  • Strainer
  • Measuring Cups and Spoons
  • Baking Sheets
  • Cutting Boards
  • Knives
  • Food Processor/ High-Power Blender
  • Parchment Paper
  • Garlic Press
  • Citrus Juicer
  • Microblade (zester)
  • Food Containers with Lids (glass or plastic)
  • Silicone Utensils

Pantry Staples: 

  • Apple Cider Vinegar
  • Avocado Oil
  • Extra Virgin Olive Oil
  • Flours – use for baking and/or crisping chicken
    • Arrowroot Flour
    • Almond Flour 
    • Coconut Flour 
  • Coconut Aminos
    • If you prefer a gluten-free soy sauce that taste more like soy, purchase Tamari 
  • Broth – you do not need all three, but it’s great to have a light and dark broth on hand
    • Chicken
    • Beef
    • Vegetable
  • Sesame Oil
  • Rice Vinegar
  • Mustard
  • Avocado Whole 30 Approved Mayo unless you make you your own
  • Mustard Powder
  • Garlic Powder
  • Onion Powder
  • Himalayan Salt
  • Fresh Ground Pepper
  • Primal Kitchen Buffalo Sauce or Hot Sauce
  • Ghee (clarified butter)

Great Brands: 

  • Seeds of Change Organic Rice
  • Alexia Organic Potatoes
  • Pure Fresh Organic Bagged Vegetables
  • Pacific Organic Vegetables
  • Wholesum Organic Poppies Tomatoes
  • Sprouts Organics (Canned Foods + more) – they have a lot of products for generally a much better cost than other brands
  • Townsend Farms Triple Berry Blend frozen fruit
  • Hatch Organic Mexican Products
  • Rosarita Organic Mexican Products
  • Small Wonders Organic Tomatoes
  • Sprouts or Simply Organic Spices
  • Kirkland Organic Products (Rice, Frozen Foods + More)
  • Niman Ranch Ham
  • Applegate Organics (Lunch Meat, Breakfast Sausage, Hot Dogs, Turkey Dogs)
  • Siete (Chips, Tortillas, Queso)
  • Killer Daves (Bread, Bagels & Buns)
  • Jose’s Organic Coffee (Costco)

Meal Prep Ideas: 

  • Have an assortment of sizes of food containers. 
    • These can be purchased inexpensively through Amazon.
  • Make a menu for the week
    • The Color Notes App or AnyList is what we use to stay organized with our shopping lists 
    • Pinterest is great for new recipes
  • When creating your menu, try to stay in the same genre such as Asian, Mexican, American, or use the same ingredients in more than one dish. For example, Cilantro is heavily used in Mexican and Asian dishes so we can make a variety of dishes while using all of the same ingredients
  • Shop for ingredients
  • Cook and package meals for the week to refrigerate and reheat during the next few days.

Awesome Local Companies: 

  • Block and Apron Meats
  • Knead Luv Bakery – Gluten-free desserts and baked goods
  • Verdura
  • SoJo Donuts
  • BEG Bakery & Creamery

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