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What's In Your Kitchen?

Beginner's Guide To A Holistic Kitchen

Here’s a quick guide of nourishing food staples and healthy holistic kitchen must haves!


Vegetables & Leafy Greens: Contains protein, fiber, isoflavins, vitamins A,B,C,D,E, and K, phytonutrients, folate, potassium, iron calcium, and magnesium.


  • Kale
  • Chard
  • Radicchio
  • Endives
  • Spinach
  • Fennel
  • Cilantro
  • Garlic
  • Onion
  • Beets
  • Asparagus
  • Broccoli
  • Cauliflower
  • Mushroom
  • Cucumber
  • Tomato
  • Bell Pepper
  • Celery
  • Frisee Lettuce


Fruits: Contains selenium, manganese, magnesium, iron, niacin, folate, zinc, copper, pantothenic acid, calcium, phosphorus, potassium, vitamins A,B,C,D,E and K, copper, B1,2, and 6.


  • Strawberry
  • Raspberry
  • Blueberry
  • Banana
  • Pineapple
  • Orange
  • Pear
  • Kiwi
  • Avocado
  • Apple


Seeds: Contains great amounts of protein, omega 3 and 6 fatty acids, lignans, magnesium, iron, calcium, vitamin C and E, amino acids, and phytonutrients.

  • Chia
  • Flax
  • Hemp
  • Pumpkin
  • Sunflower


Nuts: Great plant based source of protein, contains heart healthy fats, fiber, folic acid, niacin, tocopherols, selenium, vitamin B6, calcium, magnesium, and potassium.


  • Almond
  • Cashew
  • Brazil
  • Walnut
  • Pecan


Legumes: Rich in protein, riboflavin, thymine, calcium, phosporus, Iron, zinc, vitamin B6, folate, magnesium, and dietary fiber.


  • Lentil
  • Garbanzo Bean
  • Mung Bean
  • Black Bean


Grains(Gluten Free): Packed with protein, fiber, B vitamins, iron, zinc, copper, magnesium, anti inflammatory phytonutrients, lysine, squalene, and antioxidants.


  • Buckwheat
  • Quinoa
  • Millet
  • Brown Rice
  • Amaranth
  • Farro


Fats: These healthy fats are rich in omega 3 fatty acids, great source of fiber, lignans, selenium, vitamins A, E, D, and K, and antioxidants.


  • Olive Oil
  • Coconut Oil
  • Hempseed Oil *should not be heated will become rancid, best for cold dishes i.e salads*
  • Flaxseed Oil *should not be heated will become rancid, best for cold dishes i.e salads*


Spices: Not only do they make your food taste great they also have major health benefits like, reducing inflammation, promoting heart health, cancer prevention, improving blood sugar, and cutting triglycerides. They also have antioxidants along with antibacterial and anti anxiety properties.


  • Coriander
  • Cumin
  • Garlic Powder
  • Onion Powder
  • Himalayan Salt
  • Thyme
  • Fennel Seed
  • Turmeric Root Powder
  • Cinnamon
  • Cayenne Pepper
  • Ginger Root Powder


Sweeteners: Contrary to popular belief all sugars are not created equal! These natural sweeteners are better choices due to being minimally processed they maintain their vitamins, minerals, and fiber. They also enter the blood stream slower, than refined sugars, and are less likely to cause blood sugar surges and drops.


  • Dates
  • Coconut Sugar
  • Maple Syrup
  • Coconut Nectar
  • Raw Honey


Flour: These flours are gluten free and contain many essential nutrients like, fiber, protein, zinc, copper, iron magnesium, selenium, phytonutrients, vitamins B6 & 12.


  • Almond
  • Tapioca
  • Millet
  • Brown Rice
  • Brazil Nut
  • Buckwheat
  • Quinoa
  • Lentil
  • Chickpea
  • Amaranth


Superfoods: Are low calorie nutrient dense fruits, roots, and other foods found in nature. With high sources of antioxidants, proteins, protective phyto-chemicals, vitamins, minerals, and essential nutrients our own bodies do not produce.


  • Cacao
  • Goji Berry
  • Maca
  • Amla
  • Bee Pollen
  • Manuka Honey
  • Spirulina
  • Chlorella
  • Blue-Green Algae


Herbs: The herbs on this list are adaptogenic herbs. Adaptogens are herbs that enhance the bodies ability to fight stress, anxiety, fatigue, and trauma. They protect against oxidative damage to your cells and help with longevity and aging. They also have many disease preventing properties.


  • Ashwagandha
  • Astragalus
  • Lemon Balm
  • Schisandra Berry
  • Chaga
  • Reishi Mushroom
  • Tulsi/Holy Basil
  • Rhodiola
  • Echinacea


Supplements: These supplements are vital for healing or maintaing a healthy gut, fighting fatigue, strengthening the immune system, properly functioning digestive system, maintaing skin, hair eyes, mouth, liver and the nervous system.


  • B- Complex
  • Probiotic
  • Digestive Enzyme
  • Glutathione
  • Vitamin D3
  • Magnesium


Cookware: Most modern cookware contains chemicals and heavy metals that leach into our food when we cook in them. Choosing the right cookware helps to ensure you are getting the best quality nutrition from your food without a side of toxin mixed in.


  • Glass
  • Cast Iron
  • Stainless Steel
  • Stoneware
  • TerraCotta

Learn More

Interested in learning how Alicia can help you and/or your family create a healthy pantry and reach your nutrition and wellness goals? A free 25 minute consultation, where your current health concerns and goals can be discussed is available.

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