Power Kitchen 2

My little kitchen is full of tools and tasty ingredients because having good supplies is the foundation of healthy eating. That way you can just go out to grab the fresh ingredients you need and get started.

Ghee

In addition to coconut oil, I also have clarified butter (ghee) in my fridge. You can heat it without releasing chemicals because certain milk products (such as casein and whey) are removed in the clarification process. This is why ghee is even acceptable for people with a dairy allergy or lactose intolerance. Make sure your ghee is made from butter produced by grass-fed cows.

Coconut Oil

I always choose extra-virgin coconut oil because it isn’t overly processed, refined, or bleached. The oil is good for your immune system and has an antimicrobial effect. It also assists in balancing blood sugar. Coconut oil can be heated to high temperatures without losing its nutritional value or oxidizing.

Salt

When I mention salt in this book, what I am referring to is either Celtic sea salt or Himalayan salt. Himalayan salt is an unrefined land salt from the Himalayan mountains. Celtic sea salt is a product of sunlight and seawater. Both types of salt are high in minerals and trace elements.

Baking Soda

You can use this for just about anything. I brush my teeth with it, use it as a scrub, and clean my skin with it. I also use it to make my baked goods rise. Use baking soda only when there’s an acidic ingredient in the recipe in question.

Veggie Powder Mix

This is a creation of mine (see here) that is a perfect replacement for a bouillon cube—free of crazy ingredients like yeast extract, MSG, soy, and corn protein. I always make a big jar full at one time so it lasts about a year. Short on time? Use a bouillon powder (cube) that is free of flavor enhancers and artificial flavors. Note: One teaspoon veggie powder mix is just about equal to one teaspoon bouillon powder.

Checklist

for Your Power Kitchen Cupboards

OILS AND FATS

✓Coconut oil

✓Ghee

✓Olive oil, extra-virgin

✓Rice oil

Flour

✓Almond flour

✓Coconut flour

✓Oat flour

✓Quinoa flour

✓Whole-grain spelt flour

Grains and Seeds

✓Chia seeds

✓Fennel seeds

✓Hemp seeds

✓Lentils

✓Millet

✓Mustard seeds

✓Oats

✓Quinoa

✓Quinoa flakes

✓Rice paper sheets

✓Sesame seeds

✓Soba noodles

✓Sunflower seeds

Dried Herbs

✓Basil

✓Celery salt

✓Fennel

✓Marjoram

✓Oregano

✓Parsley

✓Red pepper flakes

✓Rosemary

✓Thyme

Sweets

✓Cacao powder, raw

✓Coconut sugar

✓Figs

✓Frozen fruit

✓Honey, raw

✓Maple syrup

✓Medjool dates

✓Raisins

Ground or Powdered Herbs and Spices

✓Black pepper

✓Cajun spice blend

✓Cayenne pepper

✓Cinnamon

✓Cumin

✓Curry powder

✓Garam masala

✓Garlic powder

✓Laos powder

✓Nutmeg

✓Onion powder

✓Salt

✓Turmeric

Nuts

✓Almonds

✓Cashews

✓Pecans

✓Walnuts

Other

✓Apple cider vinegar

✓Baking soda

✓Coconut milk

✓Mustard

✓Nori sheets

✓Psyllium husks

✓Tahini

✓Tamari (wheat-free soy sauce)

Don’t worry if the list looks long. There’s no need to buy everything at once! You’ll build your own pantry as you start making recipes from this book.

Good to know

Flexitarian

If I eat animal products, I prefer poultry, wild fish, and goat’s milk (or goat’s milk cheese) because I’ve noticed my body tolerates these foods well. I believe in free-range and cruelty-free production. I like to buy animal products from a local producer or farmer that I trust. That way I always know where the products come from and that the animals in question were treated with respect. In this book, I always indicate when a recipe is vegetarian or vegan.

Gluten Free

Many of my recipes are gluten free. Gluten refers to a group of proteins contained in grains such as wheat, barley, rye, and spelt. I’m sensitive to gluten, as many people are. But there are also those who have an intolerance to gluten. In this book, I always indicate when a recipe is gluten free. Do be aware that certain grains that do not contain gluten (such as oats) may come in contact with gluten-containing grains during processing.

Tip: Vegan? Replace an egg in a recipe with this mixture: 1 egg = 1 tablespoon (11 g) chia seeds mixed with 6 tablespoons plus 2 teaspoons (100 ml) water. Combine and set aside for 15 minutes. You’ll notice the mixture will thicken and come to resemble a gel or thick, egg-like pudding. Add this to the rest of the ingredients in the recipe.