Replace and Restock

Now that you’ve made room for health, restock your kitchen with health-promoting foods.  

Replace discarded foods with fresh and nutritious whole foods.  This is also a great opportunity to swap out processed food and replace with healthier alternatives.  This includes snacks!  Out with the old, and in with the new. What new items will be part of your healthy lifestyle? Are there any local and seasonal foods that you’ve been looking forward to trying? 

Here are some ideas when restocking your kitchen

Natural Sweeteners

  • Organic cane sugar 
  • Raw honey 
  • Pure, maple syrup

Flours, Grains, and Starches:

  • Wheat-free oats
  • Brown rice
  • Quinoa 
  • Gluten-free pasta

Beans and Legumes:

  • Black beans
  • Chickpeas
  • Green or brown lentils
  • Kidney beans


  • Spinach 
  • Sweet bell peppers 
  • Onions 
  • Cauliflower
  • Broccoli 
  • Mushrooms 
  • Carrots 
  • Zucchini
  • Cucumber
  • Onions
  • Butternut squash 

Frozen Foods:

  • Blueberries
  • Strawberries
  • Broccoli 
  • Green Beans
  • Spinach
  • Butternut squash
  • Mixed veggies

Dried Herbs and Ground Spices:

  • Himalayan pink sea salt
  • Black peppercorns
  • Thyme
  • Oregano
  • Ginger powder
  • Curry powder
  • Red pepper flakes
  • Cumin 
  • Cinnamon 
  • Bay leaves


  • Avocados 
  • Apples 
  • Pears 
  • Tomatoes 
  • Lemons
  • Blueberries
  • Bananas 

Nuts and Seeds:

  • Almonds and almond butter
  • Flaxseeds 
  • Chia seeds
  • Tahini 


  • Tamari (gluten-free soy sauce)
  • Dijon mustard
  • Ketchup

Canned and Jarred Items:

  • Tomatoes: sauce, diced, and paste
  • Vegetable and/or chicken stock
  • Coconut milk
  • Chickpeas, Kidney beans, etc

Oils and Vinegar:

  • Cold-pressed extra virgin olive oil 
  • Sesame oil
  • Coconut oil
  • Apple cider vinegar 

Non-Dairy Milk:

  • Coconut milk 
  • Almond milk


  • Ground coffee
  • Teas

Homework/Challenge: Replace discarded foods with fresh and nutritious whole foods. Out with the old, and in with the new.

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