Kim's Journal

Kim’s Kitchen Essentials

I do my best to keep my kitchen stocked with these ingredients so I can make fresh, wholesome food for my family at any time.  We are a gluten free, mostly dairy free, GMO free house.

Spices/seasonings:  I grow many of my own herbs

  • himalayan or celtic sea salt
  • liquid aminos and coconut aminos (gluten, soy, and msg free soy substitutes)
  • organic apple cider vinegar (great for acid reflux, acne, weight loss, cold, flu symptoms, sinus infections and yeast infections)
  • cayenne pepper
  • Italian seasonings (parsley, oregano, thyme, basil, rosemary)
  • gluten-free mustard
  • cumin
  • paprika
  • cilantro
  • turmeric (super food cancer fighter)
  • curry powder
  • coriander
  • chili powder
  • vanilla
  • cinnamon
  • nutmeg
  • garam masala (for Indian dishes)

Oils and Fats:

  • organic flax seed oil (great source of omega 3s. Must be refrigerated)
  • organic coconut oil (fabulous brain food!)
  • extra virgin olive oil
  • organic, pastured butter (We prefer Kerrygold)
  • organic, pastured ghee
  • Hemp oil
  • Walnut oil
  • Avocado oil
  • Grapeseed oil – cold pressed organic

Dairy Substitutes:

  • coconut milk (Native Forest Canned is BPA free)
  • almond milk
  • hemp milk
  • coconut yoghurt
  • coconut Kefir
  • coconut ice cream
  • coconut coffee creamer


  • Dextrose (pure glucose)
  • Raw local honey
  • Coconut palm sugar
  • Xylitol
  • Stevia (real deal, not Truvia which has less than 1% stevia)

Nuts/nut butters and seeds:

  • almonds and almond butter
  • walnuts and walnut butter
  • pecans
  • cashews and cashew butter
  • almond flour
  • coconut flour
  • brazil nuts (great source of selenium)
  • pumpkin seeds
  • hemp seeds
  • chia seeds – for making chia pudding
  • ground flax seeds
  • sunflower seeds
  • tahini butter
  • coconut butter
  • cacao butter

Frozen Fruits and Vegetables:

  • strawberries
  • blueberries
  • mixed berries
  • bananas
  • pineapple
  • pealed, frozen garlic (we purchase a large bag at Costco)
  • frozen green beans


  • green tea
  • white tea
  • yerba mate
  • coconut water (better than Gatorade or Pedialyte for restoring electrolytes)
  • hibiscus tea
  • Pau’D arco tea (kills yeast and candida)
  • organic, raw cacao powder

Safe starches:

  • brown and white rice
  • Quinoa
  • sweet potatoes and yams
  • organic white and red potatoes
  • Plantains
  • Pamela’s gluten-free bread, brownie and pancake mixes – in moderation
  • Gluten free tortillas (watch out for GMO ingredients)
  • Jovial gluten free brown rice pastas and quinoa/rice spaghetti noodles

Fruits and Vegetables:  I add whatever is in season

  • organic apples
  • organic grapes
  • organic strawberries
  • organic blueberries
  • organic carrots
  • organic kale
  • organic spinach
  • organic celery
  • organic tomatoes
  • organic cucumbers
  • organic lemons
  • organic limes
  • organic romaine
  • organic zucchini
  • organic yellow squash
  • organic green, yellow and red peppers
  • organic beets
  • asparagus
  • arugula
  • Cheyote squash
  • fresh cilantro
  • spaghetti squash
  • eggplant
  • brussel sprouts
  • okra
  • sweet potatoes
  • sprouts
  • green beans
  • jicima
  • broccoli
  • cabbage – purple and green
  • cauliflower
  • avocados
  • onions
  • garlic
  • ginger
  • prunes, dates, and organic raisins
  • mangoes
  • pineapples
  • bananas
  • cantaloupe
  • watermelon
  • papaya

Meat/Fish/Eggs: (best sources of protein)

  • Organic, free range whole chickens, chicken breasts, chicken sausages and chicken thighs
  • Organic, pastured turkey
  • Organic, pastured beef (ground, stew, roast, liver, steak) – I buy from Mathis Creek Farms
  • Wild Alaskan salmon (frozen, fresh, canned)
  • Wild caught sardines
  • Organic, pastured pork bacon
  • Organic, grass fed hotdogs
  • Organic, free-range eggs
  • Organic, pastured lamb
  • Wild meat when available

Beans: dried for soaking (I rarely eat beans because they don’t agree with me but I keep them on hand)

  • Black beans
  • White beans
  • Garbanzo beans


  • Fermented foods (kimchi, kefir and sauerkraut)
  • Beef stew bones, oxtail and chicken bones for making bone broths
  • Home made salsa
  • home made dips – see recipe below
  • Home made hummus – recipes here
  • Home made bone broths from chicken, beef and turkey bones


  • chopped vegetable sticks for dipping
  • cut up fruit and whole bananas
  • dips, sauces, salsa and hummus
  • smoothies (the kids love 1 cup coconut milk/2 frozen bananas/1 raw organic egg and 1 tsp vanilla blended up)
  • home made popsicles from freshly juiced fruits (lemons and apples are delicious)
  • coconut ice-cream
  • Kind bars
  • apple sauce
  • nut butters with fruit or veggies
  • coconut yoghurt
  • rice chips and salsa
  • gluten free crackers with almond butter
  • chocolate coconut cookies and almond butter brownies
  • toasted home made gluten-free bread with Kerrygold butter or ghee
  • dark chocolate/almond butter mixed with coconut oil for dipping (great w/ strawberries and bananas)


  • electric tea kettle
  • reverse osmosis water filter
  • rice cooker
  • digital instant read thermometer
  • zester
  • vitamix blender
  • green star juicer
  • measuring cups and spoons
  • mixing bowls
  • Large stock pot, safe cookware (esp. enameled cast iron, stainless, glass, ceramic)
  • crock pot


Our Favorite Dip Recipe:

  • 3 ripe avocados
  • 1 cup of celery
  • 1 cup of carrots
  • 1 cup of fresh cilantro
  • 1 cup of fresh parsley
  • 1 clove of garlic
  • 1 small red onion
  • Juice of one lemon
  • 1 teaspoon of cumin
  • Himalayan salt to taste

*Cucumbers, jicama, carrots and celery for dipping

Our Favorite Hummus Recipe:

  • 2 cups of soaked/cooked chick peas
  • 1 avocado
  • 1 large chunk of pineapple or ginger
  • 1 lime (or half lime/half lemon)
  • 1 Jalapeno (remove seeds)
  • 1 Tablespoon of sesame seed butter (Tahini)
  • 1 Tablespoon of each – olive oil and coconut oil
  • Cilantro
  • two cloves of garlic
  • lots of cumin
  • lots of Himalayan salt

*Place wet ingredients in the bottom of the blender, add the rest and blend until smooth.  Add more oil or water as needed.


Favorite Main Meals:

  • chicken or beef fajitas as a rice bowl (gluten free wraps are also available) with homemade salsa and guacamole and Daiya, dairy free cheese
  • beef tacos as a rice bowl or in a lettuce wrap with homemade salsa and guacamole
  • beef stew with a side salad
  • Lasagna made with gluten free pasta and and Daiya, dairy free cheese
  • chicken enchiladas with gluten free wraps and homemade salsa and guacamole, and Daiya, dairy free cheese
  • spaghetti (jovial rice pasta) and steamed broccoli  (I make my own tomato sauce in the blender)
  • chilli and rice with green beans (I make my own tomato sauce in the blender)
  • roasted chicken with mashed potatoes & green beans
  • curry chicken or curry beef with rice and vegetables
  • chicken and vegetable soup (Best Friend Soup cooked in bone broth) over cauliflower rice with a side salad
  • potato soup with salad  (I use bone broth, butter, rosemary, salt, garlic and onions to season)
  • roast beef with steamed vegetables/salad and mashed potatoes (potatoes – cauliflower/potatoes/chicken drippings and broth/butter)
  • grilled chicken and sweet potatoes with vegetables
  • hamburgers in lettuce wraps or on gluten-free bread with steamed broccoli and fruit
  • salmon salad with soup or bone broth (chicken or turkey can be substituted for salmon) I like spinach, strawberries, cucumbers, tomatoes, avocados and nuts in my salad.  I dress it with olive oil and lemon juice or Apple Cider Vinegar)
  • marinated steaks with baked or sweet potatoes (topped with Kerrygold butter or Ghee) and steamed broccoli
  • scrambled eggs with bacon or sausage, salsa or guacamole and a serving of fruit.
  • Any raw vegetable salad topped with nuts, seeds, salt, walnut oil and some protein (chicken, chili, fish, eggs, lamb, turkey)
  • Beef heart in the crockpot with lots of carrots, celery and onions.
  • Calf liver cooked with onions and garlic.


9 steps to Perfect Health from Chris Kresser

  1. Don’t eat toxins
  2. Nourish your body
  3. Eat real food
  4. Supplement wisely
  5. Heal your gut
  6. Manage stress
  7. Move like your ancestors
  8. Sleep more deeply
  9. Practice pleasure

About Kim Martindale

Mother of two, wife of one, home manager, gardener, student of health and wellness, world traveler, nature lover, researcher, Jesus follower, community builder. I'm seeking to become resilient and to live sustainably. I desire to give back and share what I'm learning with others.


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Kim Martindale

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