What's In My Pantry?


Since getting ill from Lyme disease and multiple autoimmune conditions, I’ve discovered that food is an integral element of healing. In fact, over the last seven years I’ve learned what foods my body benefits from, and which foods to avoid at ALL costs. Food is our vital energy source, and what we put in our bodies has a direct influence on our health. So, let’s check out the foods I eat on a daily basis, the brands I trust and what’s in my pantry.

Delicious and Healthy Dressings

I love dressings, but unfortunately many big-name dressings contain gluten, GMOs and bad oils that contain high amounts of oxidized oils and harmful ingredients. That doesn’t mean you have to skimp out on the dressing. In fact, my favorites are Thousand Island, Ranch, Cilantro Lime and BBQ Ranch. I know what you’re thinking: these are usually out of the question. However, Primal Kitchen makes clean dressings that are gluten, grain, sugar, soy and canola-free. Bring on the salads because their dressings are also Paleo and Keto friendly. Oh, and did I mention they’re absolutely delicious?

Healthy Oils

Good, healthy fats are incredibly nutritious essential nutrients. Conversely, bad vegetable and canola oils are toxic and carcinogenic. The great thing about cooking with oils is that there are a variety of healthy options available. My favorite healthy oils are Nutiva Coconut Oil, Primal Kitchen Avocado Oil and Kasadrinos Olive Oil.

Nightshade and Sugar-Free Condiments

Primal Kitchen has you covered with oils and dressings, but they also have great condiments and sauces, too.

Ketchup and Mustard

Most ketchups contain a high concentration of sugar and mustard often has nightshades hiding in paprika. Personally, I rely on Primal Kitchen for ketchup and mustard that’s sugar and seed oil free. Not only is it delicious, all the ingredients are super clean and healthy for you.

BBQ Sauces

Ok, who doesn’t love BBQ sauce, right? Unfortunately, BBQ sauce is full of sugar. Primal Kitchen has sugar-free BBQ sauce that’s delicious, organic and unsweetened. Choose from classic or golden depending on your favorite flavor profiles. These make a bright and flavorful marinade for chicken, pulled pork or veggies. Slather it all over your plate for a sweet and tangy treat that’s sugar-free and safe. You can even use it on my Cauliflower Wings!


Ah, the great mayo debate. It seems like people either love it or loathe it. Unfortunately, most mayos are absolutely terrible because they contain high amounts of sugar and bad vegetable oils made from soy, canola or corn. Bottom line, the only mayo I have in my kitchen is Primal Kitchen’s which is made from avocado oil and cage free eggs. My favorites are Original and Garlic Aioli. They can make a great base for recipes too, including the creamy Caesar salad dressing recipe in my cookbook, Wandering Palate.

Umami Flavor

Umami flavor can always be a little tricky to achieve on a paleo diet without soy based sauces, but fortunately there are some great flavors that can be sure to satisfy your umami tastebuds with Coconut Secrets Coconut Aminos and Red Boat Fish Sauce. Both sauces are super clean and pack a punch of flavor to your asian inspired dishes.

Miscellaneous Pantry Items

Olives: I personally love Mario Green Olives as they have snack packs that are convenient for traveling. I also love Mediterranean Organics for delicious black and Kalamata olives.

Capers: Mediterranean Organics also has delicious organic, wild capers that add that perfect touch of salt to a dish. I personally love using them in my Chicken Piccata recipe from my cookbook, Wandering Palate.

MaraNatha Nut Butter: Nut butters are such a tasty treat, but most of them contain high levels of sugar. That’s why I love MaraNatha nut butter which is sugar-free, organic and available in jars or snack packs for on the go. You can find almond, peanut and specialty nut butters that are a great source of clean protein.

Cali’Flour Foods
Cali’Flour Foods pizza crusts and flat breads are ultimate must haves in my kitchen. They are perfect for tossing together a healthy pizza when I didn’t plan ahead what was for dinner. They also have AMAZING new cauliflower based pastas! They have super clean ingredients and taste delicious!

Vital Protein Collagen
I put Vital Protein Collagen in my Bulletproof Coffee every morning! I absolutely love what it does for my skin, hair and nails and It can also help keep your gut and joints healthy! I also really love the collagen waters they offer now. They are great after a workout or to switch up just plain water.


I love cooking with spices, however most spices contain gluten or are made in a facility with wheat products. That’s why I buy all my spices from Spicely Organics. They have a wide variety of organic, certified gluten-free, non-GMO and fair trade spices. There is often stigma that healthy food compromises flavor, not with Spicely! They have all the spices you need to ramp up the flavor.

Spices are typically sterilized via irradiation, which creates carcinogenic byproducts. Spicely’s spices are non-irradiated via steam sterilization which cleans the spices without the harmful chemicals to eliminate bacteria, fungus and pathogens that make food toxic.

There you have it, now that you know what’s in my pantry, let’s dive into the simple and delicious recipes I make from these essential foods in my cookbook, Wandering Palate!

Bone Broth

Ok so this one is actually in my freezer, but I really consider it a pantry staple, Bone Broth from Osso Good! I love the variety they have and I use their bone broth in any recipe that needs broth or to just sip during the week and keep my skin, hair and gut happy.

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About Me: 
I am an IIN Certified Health Coach helping people heal from Lyme, Mold and Autoimmune Disease. Learn more about my journey and how we can work together.

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