the ultimate clean cuisine...good-for-you foods. if you are serious about committing to eating...

1 Click here for: Kitchen Clean Up Resources

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THE ULTIMATE

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A Well-Stocked Kitchen is Critical to Eating Clean

https://cleancuisine.com/kitchen-resources

hi there. Creating a well-stocked kitchen is critical to making the Clean Cuisine lifestyle work for you. To whip your kitchen into shape you must apply the same rules you’d use when re-organizing your clothes closet.

The first step in any closet revamp is to toss or give away the clothes you no longer wear. Likewise, it’s time to toss the foods you and your family will no longer eat.

Before you can begin to fill your refrigerator and pantry with healthful whole foods, you must free up some space first. In addition to freeing up some space, tossing the junk removes temptation to eat those not-so-good-for-you foods.

If you are serious about committing to eating clean, one of the most important steps you can take is to organize your kitchen. Believe it or not, the simple act of kitchen organization will help get your mind in gear and reinforce your pledge to care about the foods you put into your body.

We have put together a full resource guide that accompanies this eBook to help you in selecting brands.

Want to get your kitchen shape up featured on Instagram? Just tag us @cleancuisine or use our hashtag #cleancuisine.

We can’t wait to see your kitchen clean ups!

PSST… before you begin your kitchen shape up click HERE for the basics on kitchen home organization.




http://instagram.com/clean_cuisine/

https://cleancuisine.com/kitchen-home-organizing-with-the-neat-method-will-help-you-eat-clean/

Index TOSS………………….. 4, 5

CLEAN CUISINE PANTRY STAPLES………………….. 6

CLEAN CUISINE KEY INGREDIENTS………………….. 7

OILS + VINEGARS………………….. 8

SPICES………………….. 9

CONDIMENTS + SUPERFOODS………………….. 10

PASTAS, WHOLE GRAINS………………….. 11

CEREALS, BREADS, FLOURS………………….. 12

BEANS + LEGUMES………………….. 13

SWEETENERS + DRIED FRUITS………………….. 14

RAW NUTS, SEEDS + NUT BUTTERS………………….. 15

“MILKS” + NUT CHEESES………………….. 16

CANNED + JARRED………………….. 17

FROZEN VEGETABLES………………….. 18

CANNING JAR STORAGE………………….. 19



LIST OF ITEMS TO TOSS Please consider donating any unopened items to your local food pantry.

TOSS: All of the following unhealthful carbohydrate foods containing refined

flour/enriched flour to include:

• Bagels, biscuits, crackers, boxed mixes for preparing baked goods, breads,

breakfast bars, cereals, muffins, pizza crusts, waffles, pretzels, rolls, white

pasta, etc.

TOSS: All pasta made with wheat flour, in any form.

TOSS: All white and instant rice.

TOSS: Any food made with hydrogenated or partially hydrogenated oils.

Carefully read the ingredients of all packaged foods.

TOSS: All refined omega-6 rich oils and vegetable oils. This means you will

want to toss the following:

• Corn oil, pure vegetable oil, soybean oil, grapeseed oil, sunflower oil,

safflower oil, canola oil and peanut oil.

• You will also want to get rid of any processed or packaged foods that

include any of these oils in the ingredients list (do not be alarmed at the

number of items you will need to toss!)



• And be sure to get rid of any oil that specifically has the word “refined” in

front of it.

• NOTE: You can keep small amounts of unrefined sesame oil for special

Asian recipes.

TOSS: All sugary drinks, all sodas and all juices, even those that say they’re

“made from 100 percent juice.”

TOSS: Any food that claims to be “low-fat”, “fat-free”, “gluten-free” and

“sugar-free” remakes of real food.

TOSS: All foods containing high fructose corn syrup. This is a red flag

ingredient that tells you the food is most likely not healthy.

TOSS: Milk and yogurt.

TOSS: All packaged foods containing sugars as the first five ingredients.

• You need to scan the ingredient list of packaged foods carefully because

food manufacturers love to disguise sugar by using a variety of misleading

terms.

• Added sugars often appear on food labels as brown sugar, corn sweetener,

cane juice, malt syrup, maltose, raw sugar, sucrose, etc.

TOSS: All packaged foods containing “natural flavors” as an ingredient.

TOSS: Cold cuts and fatty meats such as: bologna, salami and bacon.



CLEAN CUISINE PANTRY STAPLES Now the fun part... it’s time to go shopping! Food shopping that is!

It’s important to have certain pantry staples on hand at all times. This way you

should only need to go to the supermarket once a week or so to buy fresh

produce, pastured eggs, seafood and limited amounts of pastured meat and

chicken.

If you do not have a health-friendly supermarket you may need to visit a

health food store. Grocery stores like Whole Foods Market will have everything

you need.

NOTE: Fruits and vegetables play a huge role in Clean Cuisine but we do not

include them on the basic shopping guide because they will vary from week to

week depending on which recipes you plan to make.



CLEAN CUISINE KEY INGREDIENTS

The star ingredients in Clean Cuisine are “whole” and unrefined plant foods in

the form of fruits, vegetables, whole grains, beans, nuts, and seeds.

The supporting cast consists of moderate amounts of the highest quality wild

fish along with limited amounts or organic, pastured eggs and pastured meat.

Oils, spices and herbs are used as condiments.

NOTE: Clean Cuisine is not a “low fat” diet, but it is a “reduced oil diet.” We

encourage you to get your dietary fat from “whole food” sources as much as

possible rather than eating a lot of oil; olives, for example, offer a much more

complete nutritional package in comparison to olive oil.

Depending on the season and your meal plan for the upcoming week, you will

also need to buy fresh and frozen fruits and vegetables, fresh herbs, pastured

organic eggs, seafood and limited amounts of pastured meat and chicken.



OILS AND VINEGARS

• Extra Virgin Coconut Oil

• Extra Virgin Olive Oil, cold-pressed Flax Oil

• Balsamic Vinegar

• Raw, Unrefined Apple Cider Vinegar

• Rice Wine or Rice Wine Vinegar

OPTIONAL:

• Unrefined Macadamia Nut Oil

• Unrefined Hemp Oil

• Unrefined Walnut Oil



SPICES

• Cayenne Pepper

• Chili Powder

• Cinnamon

• Coriander

• Cumin

• Garlic Powder

• Red Chili Flake

• Turmeric

• Dried Rosemary

• Cajun Spice

• Curry Powder

• Italian Seasoning

• Dried Oregano

• Paprika

• Garam Masala

• Ground Cloves

• Nutmeg

• Mrs. Dash Southwest Seasoning

• Mrs. Dash Chipotle Seasoning

• Mrs. Dash Caribbean Citrus Seasoning

• Chili Mixes



CONDIMENTS + SUPERFOODS

• Hummus: look for one made with tahini and no added oil

• Pure Vanilla Extract

• Anchovy Paste

• Tomato Paste

• Capers

• Namu Shoyu Unpasteurized Soy Sauce or Coconut Aminos

• Dijon or Stoneground Mustard

• Hot Sauce

• Organic Worcestershire

• Unrefined Sea Salt

• Ground Black Pepper

OPTIONAL:

• Acai Freeze-Dried Powder

• Dried Goji Berries

• Dried Mulberries

• Raw Cacao Powder

• Raw Cacao Nibs

• Nutritional Yeast

• Wasabi Powder

• Assortment of Fresh Olives



PASTAS

• Quinoa Spaghetti

• Brown Rice Pad Thai Noodles

• Chickpea Pasta

• Quinoa

• Amaranth Pasta

• Brown Rice Pasta

• Vegetable pasta

WHOLE GRAINS

• Short Grain Brown Rice

• Black Rice

• Wild Rice

• Millet

• Quinoa

• Freekeh

• Whole Grain Israeli Coucous

• Farro



CEREALS

• Old-Fashioned Rolled Oats

• Steel Cut Oats

• Readymade Frozen Steel Cut Oatmeal

BREADS, WAPS + TORTILLAS

• Whole Grain Gluten Free Bread

• Whole Grain Corn Tortillas

• Whole Grain Tortilla Wraps

• Grain Free Wraps

FLOUR

• Cassava Flour

• Almond Flour

• Millet Flour

• Whole Grain Gluten Free Flour

• Brown Rice Flour



BEANS + LEGUMES

• Adzuki Beans

• Black Beans

• Black Eyed Peas

• Cannellini Beans

• Chickpeas

• Fava Beans

• Great Northern Beans

• Kidney Beans

• Lentils

• Navy Beans

• Pinto Beans

• Red Beans

• Split Peas



SWEETENERS + DRIED FRUIT

• Raw, Unfiltered Organic Honey

• Molasses

• Real Maple Syrup

• Pitted Dates

• Prunes

• Raisins

• Dried Apples

• Raises

• Raw, Unsweetened Shredded Coconut

• Date Sugar*

• Coconut Sugar*

* These are unrefined sugars made with dates and coconuts. They do not

appear to affect the blood sugar level the way that refined sugar does.



RAW NUTS + SEEDS

• Chia Seeds

• Hemp Seeds

• Ground Flaxseeds

• Raw Cashews

• Raw Walnuts

• Raw Pine Nuts

• Raw Macadamia Nuts

• Raw Pumpin Seeds

• Raw Sunflower Seeds

NUT BUTTERS

• Raw Almond Butter

• All Natural Peanut Butter (Ingredients: Peanuts and salt only)

• Raw Cashew Butter

• Raw Coconut Butter

• Raw Pecan Butter

• Raw Sun Butter

• Raw Tahini

• Raw Walnut Butter



“MILKS”

• Almond Milk

• Cashew Milk

• Coconut Milk*

• Hazelnut Milk

• Hemp Milk

• Oat Milk

• Walnut Milk

NOTE: Please read about milk alternatives here before purchasing.

NUT CHEESE

• Organic, Dairy-Free Nut Cheese

• Organic, Dairy-Free Nut Cream Cheese

• Organic, Dairy-Free Nut Ricotta Cheese

NOTE: Nut Cheeses are a luxury, as they can be very pricey.


https://cleancuisine.com/milk-alternatives/


CANNED + JARRED GOODS NOTE: Look for BPA-Free brands

• Organic Vegetable Broth

• Organic Tom Yum Soup Starter

• Organic Vegetarian Pho Soup Starter

• Organic Tortilla Soup Starter

• Chopped Tomatoes

• Tomato Sauce

• Prepared Marinara Sauce with Olive Oil

• Variety of Canned BPA-Free Beans:

• Black Beans

• Black Eyed Peas

• Butter Beans

• Chickpeas

• Pinto Beans

• Red Beans

• White Beans

• Canned + Smoked Wild Organic Seafood:

• Salmon

• Tuna

• Sardines

• Anchovies

• Wild Fish



FROZEN VEGETABLES

• Artichokes

• Haricot Verts

• Petite Peas

• Organic Collard Greens

• Organic Corn

• Organic Edamame Beans

• Organic Kale

• Organic Spinach



CANNING JAR STORAGE

One of the drawbacks of eating clean is that your pantry can end up looking

like a total mess if you don’t have an organized system for storing bulk food

ingredients like nuts, seeds, dried fruits, flour, whole grains, dried beans, etc.

We have found these beautiful, aqua blue mason jars to be the best storage

solution for keeping our bulk foods fresh and keeping our pantry looking nice

and tidy. Mason jars are fairly inexpensive and they last forever. They are

considerably cheaper than most other glass storage containers and you can

get them in a variety of different sizes.

You can find these and many other storage solutions here.


https://cleancuisine.com/kitchen-home-organizing-with-the-neat-method-will-help-you-eat-clean/


the ultimate clean cuisine...good-for-you foods. if you are serious about committing to eating...

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