Is it Time to Make a Change? Start with this Ultimate Guide to your Healthy Kitchen!

Now that January is over and many of us have all but forgotten about our New Year’s resolutions and the enthusiasm for a positive change is slowly fizzling out, it’s time to inject some inspiration back into your life before it’s too late. Everybody wants to experience real health and vitality but some of us don’t know where to start. I believe that one of the best ways to kick start your health journey is by making simple changes to your kitchen. With the right ingredients in your home, you will avoid the temptations of processed food and set yourself up for success.



  • high quality sharp knives 
  • cast iron skillet
  • stainless steel wok
  • glass jars
  • glass storage containers
  • food processor
  • blender 
  • mandoline, great for creating noodle substitutes 
  • thermometer, to never undercook or overcook your perfect steak again!
  • slow cooker, my personal lifesaver ;-)
  • grill or an oven, for a perfect roast dinner  




Healthy fats to cook, sauté, grill, roast and stir-fry with:

  • Coconut oil, red palm oil - all heat stable and packed with metabolism-boosting medium chain triglycerides
  • Avocado oil
  • Butter from pasture raised cows such as Kerrygold or Westgold
  • Ghee (clarified butter), great alternative for the lactose-sensitive people


Healthy fats to put in your salad dressings and drizzle over finished dishes: 

  • Extra-virgin cold pressed olive oil 
  • Avocado oil
  • Macadamia nut oil
  • Walnut oil 



  • Raw apple cider vinegar 
  • Balsamic vinegar, both white and red
  • Rice vinegar  
  • White wine vinegar 



  • Coconut aminos, great alternative to soy sauce
  • Fish sauce, great in Asian-style dishes 
  • Whole grain or Dijon mustard, choose a sugar-free variety
  • Tomato paste 



  • Quinoa and wild rice are the only grains that can live in your cupboard


Flour and other baking goodies:

  • Coconut flour, I love it!
  • Tapioca starch 
  • Arrowroot flour  
  • Baking soda
  • Baking powder
  • Unsweetened cocoa powder
  • Great Lakes gelatin, great for homemade puddings 


Natural Sweeteners:

  • Pitted dates and plums
  • Dried cranberries
  • Unsweetened shredded coconut
  • Raw honey
  • Pure maple syrup
  • Pure vanilla extract
  • Unsweetened applesauce
  • Coconut sugar 




Having these 10 basic spices will add flavour to your food and more:

  • Turmeric, great for lowering inflammation in your body
  • Cumin, great for cooking Indian or Mexican cuisine 
  • Coriander, can be used in curries and stews 
  • Ceylon cinnamon, great for sprinkling on top of your bulletproof coffee or coconut milk chai tea 
  • Chili, a great way to liven up your meal
  • Ginger, great for cooking Asian dishes and adding it to any hot herbal tea
  • Smoked paprika, one of mine all-time favourite spices  
  • Garam masala, a very aromatic spice used in Indian cuisine 
  • Black pepper 
  • Himalayan salt or sea salt 



Go crazy with herbs! Have at least 5 basic fresh herbs on hand. You can add them to any dish for an amazing flavour and a nutritional powerhouse punch! 

  • garlic
  • ginger
  • basil
  • parsley
  • rosemary
  • sage
  • tarragon
  • thyme
  • oregano
  • coriander



  • Organic free range-eggs
  • Coconut milk, a perfect replacement for cow’s milk since lactose is often difficult to digest 
  • Nut butters, coconut and almond butter are my favourite
  • Tahini, great for adding to dressing and sauces
  • Activated nuts (soaked in water for at least 6 hours and then rinsed and dehydrated),great replacement for all the unhealthy chips, crackers and biscuits 
  • Lemon and lime, I like to have at least one of them as a squeeze of fresh juice always adds fresher flavour to my dishes, especially to my morning guacamole 
  • Seasonal veggies
  • Leafy greens
  • Avocados



  • Lamb, goat or beef, 100% grass-fed is best. Eat all cuts, nose to tail, meaning there is no waste. Use bones and marrow to make your own bone broth.  To make it more affordable always stock up when there’s a sale.
  • Pastured -raised poultry and sustainably caught seafood
  • Bacon, I use it as a flavour booster rather than as the main dish
  • Frozen berries 
  • Frozen broccoli and cauliflower 


Emergency protein and snacks 

  • Canned seafood such as wild salmon, sardines and tuna 
  • Avocados
  • Boiled eggs
  • Fermented veggies 
  • Grass-fed beef jerky 
  • Activated nuts 


What are you waiting for? If you fill up your kitchen with the right ingredients, then reaching your health goals will become easier. Take this as an inspiration and transform your kitchen today. I know you can do it! 


Happy kitchen transforming and cooking!

Izabela Primal Health Coach


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