DIGITAL COOKBOOK: NOURISH THE GUT. NOURISH THE SKIN.

Cooking themselves is always the most budget-friendly option. That can be costly starting out if they have to buy the kitchen equipment and cooking staples like herbs, oils, and spices. Once those things are in place, it is very sustainable to buy plant-based whole foods to cook that taste delicious. If they live in a food desert, I recommend buying online in bulk for temperature-stable ingredients. If they buy meat, buying in bulk from local farmers is the best route. Farmer’s markets can be great for bulk produce pricing. Gardening is an inexpensive way to grow your own herbs or produce. You can also save seeds to dry out for the following season. These are just a few suggestions.

When making Kale chips, it’s recommended to dehydrate the kale in a 250 degree oven for 20-30 minutes, or until crispy. Stir often so the chips cook evenly.

• Generic table salt, on the other hand, ends up being about 97.5 percent sodium chloride and a 2.5 percent balance containing an array of ingredients, including:
• Anti-caking chemicals
• Iodine to help prevent goiters
• MSG and/or white processed sugar to help stabilize the iodine
• Aluminum derivatives, such as sodium silicoaluminate

Nutritional yeast would be delicious! Cashews with it would be yummy, but wouldn’t season it more like nutritional yeast.

Sunwarrrior!

Whole-food plant proteins like hemp or pea protein powders. Collagen is a great protein supplement. Spirulina is high in protein as well and comes in powder form.

While both options are great to incorporate into a nutrient-dense diet, eating whole foods is the healthier option. Eating whole foods high in protein is also going to have fiber, vitamins, minerals, healthy fats, and other important nutrients for a well-balanced diet.

Vital Proteins, Primal Kitchen, Bulletproof and Oras Aloe Gorgeous.

Organic, high-quality protein powders are most likely low in heavy metals. You can always check if they are third-party tested and check the results. I (Chef Kimber Dean) just email the companies before I use their product if I have specific questions like this. They are usually very friendly and responsive.

Frontier Coop, nuts.com, Sam’s Club, and Costco.

One solution (if applicable) is to buy high-quality organic raw cacao powder and make your own chocolate to be safe. You could also grow and process your own cacao plant to make cacao powder.

Always consult your medical professional. If you cannot have the cacao plant itself, it’s advised to avoid cacao and cocoa.

Fortified yeast is best for those that cannot metabolize the folic acid. I’ve (Chef Kimber Dean) read that using a blend of the two is best for optimal health benefits.

My (Chef Kimber Dean’s) understanding is that women need some carbohydrates in their diet for hormone metabolism. I do not recommend Keto for most of my clients. Ketotarian that still implements whole foods for maximum nutrient density is what I would recommend for someone who wants to do a keto diet. Dr. Will Cole has a cookbook on this. I also have written recipes for the four cycles of a woman’s cycle. I think that doing anything with hormone balance is very specific for most women and should focus on nutrient deficiencies during each cycle more so than being specific to keto.