Vital Kitchen Food List

This list has been created to give you an easy-to-follow, shopping list of foods for vital health. These specially selected foods are great to fight inflammation, support healthy weight loss and detoxification.

These foods are nutrient dense, low-glycemic, gluten free, low FODMAP (foods that create bloat) and low-allergenicity.

Always choose organic, hormone-free, free-range, locally sourced foods whenever possible.

Beneficial Beans:

Red Kidneys
Black Beans
Chickpeas
Cannellini Beans

 

Fabulous Fruits:

Apples
Blueberries
Blackberries
Raspberries
Pears
Cantaloupe
Watermelon
Honeydew
Bing cherries
Pink/red grapefruit
Fresh cranberries

Nuts & Seeds:

Walnuts
Raw Almonds 
Flax seeds
Valencia peanuts
Hazelnuts
Chestnuts
Pecans
Pistachios
Sesame

Fresh from the sea:

Wild salmon
Lox
Fresh tuna
Fresh sardines.
Canned sardines in water or olive oil
Fresh or frozen shrimp
Fresh or frozen calamari
Clams
Mussels
Scallops

Versatile Vegetables:

Broccoli
Cauliflower
Broccoli rabe
Watercress
Multi colored swiss chard
Kale
Mustard greens
Collard greens
Baby Spinach
Mushrooms (portobello/oyster/cremini/shitake)
Bok choy (U-bok)
Asparagus
Beets
Fennel
Red, green, savoy, and napa cabbage
Romaine and other leaf lettuce
Chicory
Mixed baby greens
Vine-ripened tomatoes
Sweet potatoes
Squash (butternut/acorn/zucchini/yellow)
Green beans
Garlic
Onions (yellow/red)
Carrots
Celery

What to avoid:

Saturated fats

Gluten & gluten free replacements
Trans fatty acids/hydrogenated fats
Fried/fatty foods
Fast foods
Refined carbohydrates
Empty calories
High glycemic foods

High allergenicity foods
Over-sizing
Fad diets
Packaged foods

Convenient Condiments:

Assorted Olives
Stone ground mustard
Grated horseradish
Capers
Dill relish
Apple cider vinegar
Balsamic vinegar

Rice wine vinegar
 

Gluten Free Grains:

Brown basmati rice
Quinoa
Wehani rice
Wild rice

Marvelous Meats:

Skinless chicken breasts
Pork tenderloin
Skinless turkey breasts
Flank steak
Beef tenderloin
Bison
Ostrich

Precious Oil:

Olive oil, cold expeller pressed (extra virgin).
Grapeseed oil

Coconut oil

Avocado oil
Hazelnut/almond/walnut, cold expeller pressed.

Sesame oil

Ghee 
 

Sweeteners (to be used sparingly)

Agave syrup

Coconut sugar

Honey

Natural Stevia

Yacon syrup

Medjool dates

Buyer Beware:

Sugar-free foods

Fat-free foods
Low-carb foods
Health foods
Supplements that promise to cure all ailments
“All Naturals”
Diet foods
Heart healthy
No trans fats

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