Keepin’ It Real – 5 Kitchen Must-Haves

Hey gurl!

There are many foods I eat on a daily basis.

I wanna share with you my favorite things that I always have in my kitchen.

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For our first series of Must-Haves, I want to tell you about some things you might not know about.

They are nutritionally dense AND they add delicious flavor to your everyday foods.

I use them almost every day and recommend them to you for some fun ways of incorporating healthy alternatives into your recipes.

You can find them find at your local grocery or health food store, or online. is a great place to order items that you can’t find in your area.




Coconut Oil 

I use coconut oil in everything. Literally. I cook with it, spread it on toast, and eat it by itself. It’s my go-to body/face moisturizer and I gargle with it every morning.

It is a miracle super food, providing the best source of electrolytes naturally. Coconut oil is a skin beautifier and you can even put in in your hair for a deep conditioning treatment. Yes, it’s a saturated fat, but that’s ok because it burns like a carbohydrate, increases metabolism, and lowers cholesterol.  But what makes it the best winner, is that it is so darn delicious!

It is the best oil to cook with because of it’s high heat tolerance. Frying, sauteeing, or used in it’s raw form, you can’t go wrong. I substitute coconut oil for butter spreads, mayonnaise, sugars, I add it to my salad dressings, and drizzle it over just about everything. #Obsessed


Bragg Product Shipment 011 editedNutritional Yeast

This is one of my favorite things!  #DoReMi

I add it to almost of my staple dishes. Salads, cereals, pastas, sandwiches, tacos, mashed potatoes, french fries, you name it!

It has a strong cheesy flavor that makes it a great cheese substitute. Sprinkle it over popcorn and your kids will love it!

It is a complete protein, providing nine amino acids the human body cannot produce. It’s a source of selenium, potassium, iron, and vitamins; including B-complex vitamins, which makes it a great addition for vegans. It’s low in fat, sodium and is sugar, dairy, and gluten free.

You can use is it as a topping, or add it to recipes like egg salad. Yum!

Nutritional Yeast is a flavorful substitution for salt that your tasted buds will love.



Apple Cider Vinegar

ACV’s considered to be a health tonic.

Some of its many miracle uses: it can aid in weight loss, it helps in maintaining alkaline pH balance, stimulates cardiovascular circulation and helps detoxify the liver. It aids in heartburn, breaks up mucus in your body, and it’s rich in natural enzymes that can help your body get rid of Candida yeast. Wowzers! This is awesome stuff!

You can whip up a quick drink: One cup Hot Water, One-half tbsp ACV, Squeeze of Lemon, Dash of Honey and Cinnamon.

I use it in many salad dressings. Here’s one of my favorites for chopped salads:

  • One large cucumber
  • One large tomato
  • One quarter of a small red onion finely chopped
  • One-half cup Extra Virgin Olive Oil
  • One to two Tbsp Apple Cider Vinegar (add more to your taste)


Sherry Vinegar

This is a gourmet wine vinegar made from Sherry.  It is produced in the Spanish province of Cadiz, and must undergo aging in American oak for a minimum of six months.

Most sherry vinegar is produced from wines which were made from the Palomino grape.

Small daily amounts have been shown to lower cholesterol and blood sugar, which is good news for both diabetics and general weight loss.

Historically, vinegar was often used to combat indigestion and it is now known to aid liver function.

Sherry Vinegar enhances the flavors in soups, stews, sauces, casseroles and dressings.

My favorite Salad Dressing: (whisk with a fork)

  • Two minced Garlic Cloves
  • One-fourth cup Sherry Vinegar
  • One-fourth cup Extra Virgin Olive Oil
  • One-fourth cup Dijon Mustard
  • Three tbsp Agave


0003068430693_500X500Sunflower Seed Butter

This butter is my s**t!  I love the taste and the health benefits make peanut butter look like the fourth runner up.

Sunflower seeds are a great source of protein, fiber, zinc, and iron and are low in saturated fat.  They are also rich in alpha-tocopherals which have been shown effective in reducing the risk of certain types of cancers.

Sunflower butter is rich in three B vitamins: Niacin, Pantothenic Acid, and Folate.

Sunflower butter can provide an alternative to peanut butter.

I spread it on toast, use it as a vegetable and fruit dip, and drizzle it over desserts.

Leave a comment in the box below and tell us if you’ve had any of these awesome ingredients!

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