Healthier Choices for Your Everyday Kitchen Items!



Use my kitchen essentials checklist to make small lasting changes in

your own home. Swap it out and tick it off! 

Food Healthier Choice Check
Bread Sourdough, its easier for digestion  
Cereal Porridge, muesli or granola  
Cheese Cottage, ricotta, feta, haloumi, parmesan (avoid pre grated cheeses)  
Eggs Accredited free range, local  
Flour Whole meal Spelt, buckwheat, coconut, almond meal, arrowroot starch  
Grains Quinoa, buckwheat, oats, brown rice, wild rice, basmati rice  
Meat Organic, grass fed, local  
Milk Full fat unhomoginised, nut milks or coconut milks  
Nuts and Seeds Chia, sunflower seeds, pepitas, sesame seeds, walnuts, almonds, cashews, hazelnuts, macadamias  
Oils Coconut oil or rice bran oil for high temperatures. Olive oil and sesame oil for flavour or dressings  
Salt Celtic sea salt or pink Himalayan  
Sauces Homemade alternatives  
Soy sauce Tamari  
Spices Avoid purchasing blends that may contain additives  
Stock Bone or vegetable broth  
Sugar Maple syrup, honey, dates, fresh fruit  
Margarine Organic butter, avocado  
Tinned Tuna or Salmon Fresh fish  
Vinegar Apple cider vinegar  
Yoghurt Full fat pot set, coconut yoghurt  
Teflon, aluminum, copper Cast iron, stainless steel, glass, ceramic  
Plastic Containers Glass or ceramic containers, recycle jars  
List your products below then add in less toxic options in the next box Try making your own non-toxic options with bi-carb soda, vinegar and essential oils.  

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