Nourished Kitchen Shopping Guide

Wondering where to find a kombucha mother or milk kefir grains?  What about grass-finished meats, wild-caught fish or sprouted spelt?  Nourished Kitchen’s shopping guide is designed to provide you with simple resources to support the real and traditional foods lifestyle.  These are products I use in my kitchen and recommend to my readers.  Further, by visiting these links or by making purchases through these companies, Nourished Kitchen may earn a small commission which helps to support the growing costs of hosting this site, crafting content and developing recipes.  Thank you for supporting Nourished Kitchen, and the companies I believe in.

Real Food Resources

Click on a category below to view the available resources:

Real Food & Supplements

Beverages & Wines  Meat
 Milk & Cream Seafood
Butter & Ghee  Nuts, Nut Butters & Seeds
Coconut Products  Supplements & Superfoods
Condiments  Tea & Herbs
Fats & Oils  Yogurt & Kefir
Fermented Food Starters  Salt & Spices
Flours, Grains & Pulses  Sweeteners
Snacks

Additional Resources

Baking Supplies Kitchen Tools & Appliances
Food Preservation  Menus & Recipes
Books & Periodicals Personal Care
Classes & Educational Materials  Non-Profit Organizations
Gardening Supplies & Seeds Water Purification
 

Food and Supplements

Beverages & Wine

Wines.   While we purchase out locally at farmers markets and regional vineyards, we purchase most of our wine online. The advanced search portal here allows us to search for wines by variety, price, rating and how the wines were produced.  We search for green and sustainably produced wines.

Kvass and Probiotic Tonics. While you can make your own beet and vegetable kvass easily, you can also purchase an array of naturally fermented vegetable kvasses and probiotic tonics online, and they arrive at your door step.  This helps to save time in the kitchen, while ensuring your family has plenty of fermented foods.

Butter & Ghee

Butter. We purchase the bulk of our butter locally, from grass-fed raw dairies in which we hold shares.  You can find raw dairies in your area by clicking here.  When local, raw butter is unavailable, we purchase organic and grass-fed butter at local health food stores including grass-fed Irish butter.

Ghee.  Ghee is clarified butter prepared according to Indian and South Asian traditions.  Pure butterfat, ghee is free from milk solids and is shelf-stable.  It is a rich source of fat-soluble vitamins, and conjugated linoleic acid.   Pure Indian Foods produces traditionally prepared ghee from grass-fed cows as well as spiced ghees.  You can purchase it directly from Pure Indian Foods here.

Butter Oil.  High-vitamin butter oil is a concentrated source of vitamin-rich butter oil.  It is extraordinarily rich in fat-soluble vitamins including vitamin K2, a nutrient that supports heart and bone health.  Used as a supplement or superfood, it complements cod liver oil.  You can find it online.

Coconut Products

Coconut Oil. Coconut oil is well-suited to baking and higher heat applications due to its high concentrations of fatty acids.  Coconut oil is a rich source of lauric acid, thought to support immune system health.  We purchase organic, virgin coconut oil online in bulk.

Coconut Flour. Coconut flour is an excellent alternative to grain-based flours for those who avoid grains and gluten by necessity or choice.  It is rich in fiber, protein and fat.  You can learn more about baking with coconut flour here.  You can purchase organic coconut flour online.

Coconut Butter.  Coconut butter is similar to peanut butter in texture, containing the pureed coconut meat.  It is rich in fat, fiber and protein and is a good substitute for nut butters.  You can purchase coconut butter online here.

Coconut Milk.  Coconut milk is an excellent substitute for both milk and cream for those who avoid dairy by necessity or choice.  Its light flavor pairs well with Asian-inspired dishes, spices and fruits.  It’s widely available in health food stores.  I recommend avoiding refrigerated coconut milk purchased in cartons as it often contains additives.  I purchase coconut milk in BPA-free cans for my family.  You can find it online here.

Condiments

Mustard, Mayonnaise and Ketchup.  Most condiments can be made at home including mustard, mayonnaise, ketchup and barbecue sauce.  If you haven’t time to make them at home, I recommend soy-free mayonnaise, organic mustard and organic ketchup.

Fish Sauce. I recommend traditionally produced and additive-free fish sauce.  The flavor is better overall, and traditionally produced fish sauce can be a good source of minerals.  I purchase additive-free fish sauce online.

Soy Sauce. While my family avoids modern soy products, we indulge in limited amounts of traditionally prepared soy foods like tempeh, miso, natto and raw, naturally fermented soy sauce.

Fats & Oils

Olive Oil. Olive oil is one of the most highly adulterated foods in the world, and often cut with less-expensive vegetable oils.  I recommend purchasing your olive oil producer-direct, from companies who take pride in not only the quality of the oil, but how the groves are cared for, and how the oil is produced.  I use Jovial Foods Olive Oil produced from exclusively from three heirloom varietals for an extraordinary oil.  You can find it here.

Ghee.  Ghee is clarified butter prepared according to Indian and South Asian traditions.  Pure butterfat, ghee is free from milk solids and is shelf-stable.  It is a rich source of fat-soluble vitamins, and conjugated linoleic acid.   Pure Indian Foods produces traditionally prepared ghee from grass-fed cows as well as spiced ghees.  You can purchase it directly from Pure Indian Foods here.

Lard, Tallow, Schmaltz and Rendered Duck Fat. We recommend cooking with lard from pasture-raised pigs (find it here).  We also frequently use the rendered fat of ducks, chickens and geese which is high in monounsaturated fat, the same heart-healthy fat found in olive oil and avocados.  You can find rendered duck fat online, as well as schmaltz (chicken fat), and goose fat.

Coconut Oil. Coconut oil is well-suited to baking and higher heat applications due to its high concentrations of fatty acids.  Coconut oil is a rich source of lauric acid, thought to support immune system health.  We purchase organic, virgin coconut oil online in bulk.

Cold-pressed Nut Oils. In addition to animal fats, coconut and olive oil, I also serve cold-pressed, unrefined nut and seed oils as finishing oils over salads and vegetables, including pumpkin seed oil, sunflower seed oil,  avocado oil, and walnut oil.

Tahini. Tahini is a traditional sesame seed spread used in Middle Eastern Cooking.  This tahini is prepared from soaked, raw sesame seeds, and you can find it online here.

Fermented Food Starters

Kombucha Mothers.  To brew kombucha, a traditionally fermented tea with a sour-sweet edge and a touch of fizz, you need a kombucha mother –  or SCOBY (a symbiotic colony of bacteria and yeast), tea and sugar.  I recommend purchasing fresh kombucha mothers (never dehydrated) as your results will be better.  You can find them online or through a friend who also brews kombucha.

Water Kefir and Milk Kefir Grains.  Water kefir and milk kefir are two separate fermented food starters and cannot be substituted one for the other without damaging the culture over time.  Like kombucha water kefir grains and milk kefir grains are SCOBYs.  You can purchase both water kefir and milk kefir grains online.

Yogurt Starter Cultures. There’s many, many traditional varieties of yogurt available beyond the single style you typically find in the grocery store.  These lesser known varieties are easy to prepare, and each have their own characteristics. With proper care, you can culture them indefinitely.  You can purchase the starters here.

Fermented Soy Starter Cultures.  My family consumes small amounts of fermented soy foods from time to time such as natto, tempeh and naturally fermented soy sauce. While soy can be potentially problematic due to its high content of phytic acid and other antinutrients, many of these problems are mitigated through fermentation, and some fermented soy foods are extremely high in nutrition – particularly vitamin K2.  We make our own naturally fermented soy foods using traditional fermented soybean cultures.

Fermented Vegetable Starter Culture.  While fermented vegetables like kimchisauerkraut and true sour pickles can be prepared with only vegetables, salt and time; some fermenters prefer to use a starter culture such as whey or a commercial-grade starter culture to speed up the fermentation process or introduce specific strains of beneficial bacteria.  You can find vegetable starter cultures online here.

Flours, Grains & Pulses

Einkorn Flour and High-extraction Flour. I favor einkorn, a nonhybridized heirloom wheat, for my baking as it’s richer in phytonutrients, minerals and protein than many hybridized grains and it is well-tolerated by those who may be otherwise sensitive to modern wheat.  I recommend Jovial Foods high-extraction flour for general baking for general baking, as well as sourdoughs and breads.  You can find it here.
Einkorn Wheat Berries.  Einkorn is the first wheat, an ancient, nonhybridized variety that is high in fiber, protein, minerals, beta carotene and B vitamins.  I purchase Jovial Foods einkorn wheat berries for making porridges, pilafs and for grinding fresh for sourdough bread.  You can purchase it here.

Meat

Grass-fed Beef , Bison and Lamb.  We purchase most of our meats locally.  You can find resources for locally produced meats through Eatwild. However, if a producer is not located near your area, you can purchase grass-fed beef, grass-fed bison  and grass-fed lamb online.

Pasture-raised Chicken, Duck and Turkey. We purchase most of our meats locally.  You can find resources for locally produced meats through Eatwild. If you cannot find a local poultry producer, you can often find pasture-raised and free-range chicken, duck and turkey online.  Online sellers often sell bones, feet and organ meats as well.

Pasture-raised and Free-range Pork.  We purchase most of our meats locally.  You can find resources for locally produced meats through Eatwild.  If you cannot find a local producer of pasture-raised pork locally, you can purchase pasture raised pork online.

Cured Meats, Sausages and Pates.  My family also enjoys a wide variety of cured meats.  I do not worry about the curing salt in the small amounts of charcuterie we consume (read more here).  Every month I treat the family to a small purchase of lardo, prosciutto, saucissons sec, or chorizo.   We also enjoy bacon regularly, using it primarily as a seasoning rather than on its own. From time to time, we purchase grass-fed beef hot dogs, as well as naturally prepared liverwurst online.

Milk and Cream

Raw Milk and Cream.  My family consumes fresh, raw milk produced from grass-fed cows and goats at local and regional dairies.  You may be able to find a local raw dairy in your area by clicking here or by asking at your local farmers market.

Nuts, Nut Butters and Seeds

Raw Nuts and Seeds.  I use nuts and seeds frequently in my cooking, and for preparing simple snacks for my family.  I generally purchase nuts in their shell, as it helps to prevent rancidity, ensuring quality of taste and nutrition.  Soaking nuts and seeds in slightly salty water, and dehydrating them afterward in a dehydrator helps to improve the bioavailability of their nutrients by deactivating enzyme inhibitors and other antinutrients. Roasting nuts and seeds effects the same goal.

Nut Butters. We often make our own nut butters out of soaked and dehydrated or out of roasted nuts, pureed in a food processor.  If you’re short on time, you can also purchase raw almond butters  from well-stocked health food stores and online.  You can also purchase coconut butter and tahini here.

Almond and other Nut Flours.  For those who are grain-free by necessity or choice, blanched almond flour and coconut flour as well as other nut flours make a good substitute for when you want cakes, pastries or breads.  Blanched almond flour, in particular, enjoys a very long history of use, and was popular in colonial America.  You can purchase blanched almond flour and coconut flour in most well-stocked health food stores, or you can purchase them online and save yourself the trip.

Salt and Spices

Organic Spices, Culinary and Medicinal Herbs.  Spices and herbs not only add flavor to our foods, but also medicinal qualities as well.  Organic spices are typically high in antioxidants and may offer anticarcinogenic properties, while many culinary herbs do double-duty, not only improving the flavor of our finished dishes, but also imparting their medicinal attributes to the food as well.  I purchase organic and wildcrafted spices, culinary and medicinal herbs online in bulk.

Unrefined Sea Salt and Specialty Salts.  I season my family’s foods with a generous hand, not worrying about salt intake.  I focus on unrefined sea salt which not only imparts subtle flavors to the foods we consume, but also offers a more complex array of minerals than table salt alone.  I tend to use inexpensive Utah Mineral Salt for baking, as table salt and for fermenting vegetables, while I reserve specialty salts like  black lava salt, red salt and smoked sea salts as finishing salts (find them here).

Seafood

Oysters and Shellfish.  Shellfish are high in minerals and vitamins, and we consume them regularly, ordering several dozen oysters, clams or mussels each month.  We order directly from sustainable producers online, and have them shipped to our door.

Sustainably Caught Fish. We also consume sustainably caught fish regularly, focusing on oily fish like salmon, halibut, sardines and anchovies which we purchase online.

Fish Roe.  Roe is a superfood, rich in omega-3 fatty acids, and high in vitamin A.  We consume roe regularly, and purchase it online.

Fish Sauce. I recommend traditionally produced and additive-free fish sauce.  The flavor is better overall, and traditionally produced fish sauce can be a good source of minerals.  I purchase additive-free fish sauce online.

Supplements and Superfoods

Cod Liver Oil.  Cod liver oil is a superfood that is extraordinarily rich in omega-3 fatty acids, and vitamins A and D.  You can purchase cod liver oil online.

Butter Oil.  High-vitamin butter oil is a concentrated source of vitamin-rich butter oil.  It is extraordinarily rich in fat-soluble vitamins including vitamin K2, a nutrient that supports heart and bone health.  Used as a supplement or superfood, it complements cod liver oil.  You can find it online.

Liver Capsules. Liver is a superfood, and extraordinarily rich in B vitamins, folate and vitamin A.  For those who do not enjoy consuming liver, you can consume liver capsules and receive similar benefits.  You can order liver capsules online.

Probiotics.  In addition to consuming a wide and varied range of fermented foods, we consume a therapeutic-grade probiotic to help support and boost gut health.

Gelatin. We consume a fair amount of gelatin, mostly what occurs naturally in bone broths and stocks.  Gelatin supports skin health, and digestive system health which is why it plays a critical role in the GAPS diet. In addition to what we consume in bone broths, we also purchase high-quality beef gelatin, and use it in desserts, and as a thickener for sauces.

Manuka Honey. Manuka honey is a single varietal medicinal honey with strong antimicrobial properties.  We use it at the onset of cold and flu symptoms in conjunction with cod liver oil, probiotics and fermented foods.  It is an expensive honey, and warrants sparing use.  Purchase it online.

Sweeteners

Raw Honey. Locally produced, raw honey is our preferred sweetener, and we use it to sweeten desserts and breakfast porridges.  Raw honey is a good source of B vitamins as well as food enzymes like amylase.  You can find raw honey in most areas by asking at your farmers market.  If you cannot find a local source, you can always purchase it online.

Jaggery. Jaggery is a traditional sweetener made by evaporating raw cane sugar without separating the sugar crystals from the molasses.  Unlike white sugar, Jaggery retains all the inherent minerals of the sugar cane and produces a beautiful, complex flavor.  It can be used 1:1 ratio for both white and brown sugars.  You can purchase traditionally prepared, organic Jaggery online through Pure Indian Foods.

Unrefined Cane Sugar.  Unrefined cane sugar is not only sweet like regular white sugar, but also offers a slightly complex flavor owing to its abundant complement of minerals.  Use it on a 1:1 ratio for regular sugar.  We purchase whole, unrefined cane sugar.

Coconut Sugar.  Coconut sugar is an all natural sweetener produced by dehydrating the sugar produced from coconut buds.  It is a mild-tasting sweetener that can be used at a 1:1 ratio for regular cane sugar.  It is available in most well-stocked health food stores as well as online.

Molasses, Maple Syrup, Sorghum and Other Sweeteners.  We also use other mineral-rich, flavor-intense natural sweeteners including blackstrap molasses, grade B maple syrup, and sorghum syrup.

Tea and Herbs

White, Green, Oolong and Black Teas. We drink tea from time to time and use it in brewing our continuous brew kombucha.  I purchase fair-trade and organic teas online.

Medicinal Herbs and Herbal Teas.   We regularly enjoy herbal teas and infusions. I purchase medicinal herbs and herbal teas  online in bulk.

Yogurt and Kefir

Milk Kefir Grains. Milk kefir is a traditional fermented dairy food popular in the Caucusus.  The thin, but viscous kefir offers a tart flavor similar to yogurt, but stronger.  Like kombucha and water kefir grains,  milk kefir grains are SCOBYs.  You can purchase milk kefir grains online.

Yogurt Starter Cultures. There’s many, many traditional varieties of yogurt available beyond the single style you typically find in the grocery store.  These lesser known varieties are easy to prepare, and each have their own characteristics. With proper care, you can culture them indefinitely.  You can purchase the starters here.

 

Additional Resources

Baking Supplies

Food Preservation

Water Purification & Filtering

Whole House Water Purification Systems. Whole house systems allow you to filter and purify all the water in your home including drinking, cooking and bathing water.  This is a good solution for homeowners.  You can learn more about whole house purification systems here.

Gravitational Water Filters.   Gravitational water filtration systems are good choices for those on a budget and for those renting their homes.  They’re small-scale portable systems in which you fill a reservoir with water, and that water is filtered through a .1 micron filter, filtering out parasites, heavy metals, chlorine and components typically found in tap water.  We use Berkey Water Filters in our home which you can find here, or you can look into other gravitational and water filtering systems here.

Point-of-Use Filters. For those of you who cannot afford or do not wish to purchase whole house purification systems, point-of-use water filtration offers a good alternative, allowing water to be filtered for bath and showers at the point of use.  You can learn more about bath, shower and other point-of-use water filtration here.

Garden Supplies

Books and Magazines

Classes

Menus and Recipes

Personal Care

Real Food Advocacy Groups

Farm-to-consumer Legal Defense Fund. Defending the rights of family farms and artisan food producers, while also defending consumers’ right to access raw milk and other foods of their choice.

Price-Pottenger Nutritional Foundation. Is a not-for-profit educational organization dedicated to teaching the value of traditional diets for achieving health in the modern world.

Nourishing Our Children. An educational initiative of the Weston A. Price Foundation, Nourishing Our Children is dedicated to teaching parents about the nutritional risks of the standard American diet, and to restoring the place of nutrient-dense, traditional foods that are crucial to the health of children.

Savory Institute. Dedicated to restoring the world’s grasslands through holistic management and properly managed livestock.

Seafood Watch. A program of the Monterey Bay Aquarium that helps consumers make choices for health oceans by categorizing seafoods as “Best Choice,” “Good Alternative,” or “Avoid.”

 

Slowfood USA

www.slowfoodusa.org

Slowfood is an educational organization devoted to reviving heritage breeds, heirloom seeds and cultivating the joy of food and the connection among farms, communities and the environment.

 

Weston A. Price Foundation

www.westonaprice.org

The Weston A. Price Foundation is a not-for-profit organization dedicated to restoring nutrient-dense, traditional foods through public education, research, and activism.