What's in a well-stocked real food kitchen
When I read the Old Testament of the Bible, one of the most fascinating things to me is how OLD people seemed to live. Many far over 100, and without degenerative disease—they weren't crippled or losing their minds. I think this is due to their real food diet (as well as their slower pace of life, and their lack of environmental toxins like pesticides and pharmaceuticals).
You read all kinds of stories where the Israelites were healthier than those around them. Hebrew women in Egpyt (even before God gave out his dietary guidelines!) were able to give birth speedily!
- The midwives answered Pharaoh, “Hebrew women are not like Egyptian women; they are vigorous and give birth before the midwives arrive.” - Exodus 1:9
Real food then was milk (and fermented milk products like cheese) and meat from herding animals—the Israelites were shepherds and nomads, who milked their roaming animals, and ate the meat of those animals—and honey which you could get from the wild in small amounts, and seafood, olives, flax, vegetables, grapes. Bread happened when they put down roots, but it was sprouted, fermented, and carefully prepared.
They had some very high-quality (mostly animal) fats in their diets! We have so much to learn from ancient people groups like these.
They didn't see autism, diabetes, widespread allergies, developmental delays, and the wide range of cancers we see today. I believe diet is the number one way to prevent and treat these chronic diseases.
Poverty and hunger on the entire planet is decreasing, with improvements in the standards of living everywhere. Sustainable pesticide-free farming is now accessible, and organic, local food is getting cheaper as more farmers join the movement! Between our access to excellent emergency surgical care, and the availability of quality food, our current civilization has the potential to become some of the healthiest people ever! I'm so encouraged!
It's outlandishly FUN to research food and provide health (as best as I can) to my family. Over the years, we've discovered the foods that we enjoy and that make us feel healthiest, and we buy these most frequently. So I've put them into one big list and you can peek into our pantry and fridge and maybe get some ideas!
The pink words are links, so you can see what brands we buy online — mostly from Amazon, but also from Thrive Market.
I've ended the post with a sample meal plan for one week on real food :)
What I almost always keep stocked in my home
- Coconut Flour
- Coconut Flakes
- Almond Flour
- Arrowroot Starch
- Tapioca Flour
- White rice
- Wild rice
- Rice pasta
- Red Lentils
- Brown Lentils
- pecans (Wegman’s has best deals on these organic)
- cashews (Wegman’s)
- peanuts (I find them organic at Whole Foods)
- pine nuts
- Brazil nuts
- pumpkin seeds
- himalayan salt
- celtic sea salt
- baking soda
- Pamela’s GF baking mix
- stevia-sweetened chocolate chips
- unsweetened baking cocoa
- collagen powder
- gelatin powder
- teas: matcha, black, peppermint, nettles
- sometimes: raisins, dried berries, Mary’s crackers , brown sugar, organic salami
- avocado oil
- olive oil
- sesame oil
- coconut oil
- coconut milk (no guar gum!)
- coconut butter
- raw apple cider vinegar
- balsamic vinegar
- Worcestershire sauce (make sure to get gluten free!)
- yellow mustard
- avocado mayonaise
- rice vinegar
- red wine vinegar
- coconut aminos
- soy sauce
- raw honey
- maple syrup
- Onions (lots)
- red onion
- Heads of Garlic
- Butternut Squashes
- Spaghetti Squashes
- sweet potatoes
- purple sweet potatoes
- Seasonally: produce from the garden like tomatoes and pumpkins
- Seasonally: Pears, Peaches, Clementines, etc.
- local raw milk
- local pastured GMO-free eggs
- cauliflower (2)
- curly kale
- box of baby romaine
- huge bag of whole carrots
- ginger root
- butter (7 cups a week)
- raw cheddar
- sour cream
- organic deli meat (carrageenan-free): roast turkey, ham, chicken
- Applegate organic hot dogs
- chicken sausages in different varieties: apple, caprese, etc.
- 3 pounds ground beef
- homemade yogurt
- homemade bone broth
- turkey bacon
- pork bacon
- natural peanut butter (only peanuts and salt)
- Seasonal veggies and fruit: grapes, arugula/zucchini from garden, asparagus, etc.
- whole local pastured chickens and chicken feet
- local pastured plain ground pork
- local pastured pork shoulder
- wild-caught salmon
- wild-caught haddock
- wild-caught cod
- plain hash browns
- cauliflower, carrot, broccoli mixture
A week of meals
Here's a realistic sample of a week of real-food meals in our house. All organic. Local when possible. Super simple—nothing that takes me hours of toil to make. In the past, we have cut out grains (oats, rice, corn, etc) from our diet, and I would also make absolutely everything from scratch, including ketchup, mayonnaise, all salad dressings, kombucha, barbecue sauce, and I would even sprout our lentils. But with a young infant, and with awesome quality store-bought options like avocado mayo, I don't stand in the kitchen QUITE as much. The one thing that is unrealistic about this list is that at some point in there should be an eat-out meal or two, which just pushes some of these dishes to the next week. I'm a big fan of True Food Kitchen as my break-from-cooking outing. Bonus that it's near Anthropologie ;)
- Breakfast: Pork sausage, sautéed kale, hash browns, glasses of raw milk, bananas.
- Lunch: Lentil soup, grain-free cheddar biscuits
- Dinner: Salmon cakes & sour cream sauce, baked sweet potatoes, romaine salad w/ pumpkin seeds, flax oil & ACV dressing
- Breakfast: beet/carrot/ginger/lemon/apple juice, Chicken sausage, fried cinnamon apples
- Lunch: meatballs, homemade tomato-onion sauce, rice rotini
- Dinner: Spaghetti Squash and Cabbage Chow Mein
- Breakfast: Grain-free Pumpkin Muffins, fried eggs, fresh blueberries, glasses of raw milk (and I will usually add some sort of leafy green to my own breakfast)
- Lunch: cauliflower soup, bacon, green onion.
- Dinner: honey glazed carrots, cod fingers, strawberry Kevita
- Breakfast: homemade yogurt, flaked coconut, nuts, frozen blueberries
- Lunch: chicken/white bean soup, ginger kombucha
- Dinner: Roasted Maple Brussels Sprouts/Pecans, burgers with melted cheddar and avocado mayo.
- Breakfast: pork sausage, black beans, tomatoes, kale sauté, w/ melted cheddar on top
- Lunch: grass-fed beef hot dogs, sauerkraut, buttered corn, apple slices
- Dinner: chicken vegetable (pepper/onion/garlic/broccoli/carrot/ginger/scallions/water-chestnut) cashew stir fry
- Breakfast: turkey bacon, roasted sweet potatoes, fresh strawberries
- Lunch: kale salad (lemon, carrot, radish, avocado mayo, ACV, parmesan), deli-meat roll-ups and raw cheese cubes
- Dinner: broiled steaks, roasted garlic cauliflower, homemade peanut butter raw-milk ice cream
- Breakfast: Soaked oatmeal with frozen raspberries, pecans
- Lunch: grass-fed pot roast with carrots, potatoes, green salad.
- Dinner: Butternut squash soup, bacon.