Whole Foods Nutrition with Cindy Olejar

Whole Foods Nutrition with Cindy OlejarWhole Foods Nutrition with Cindy OlejarWhole Foods Nutrition with Cindy Olejar

Whole Foods Nutrition with Cindy Olejar

Whole Foods Nutrition with Cindy OlejarWhole Foods Nutrition with Cindy OlejarWhole Foods Nutrition with Cindy Olejar
  • Home
  • About
  • Recipes
  • DIETS
  • Nutrition Resources
  • Prepared Meals and Snacks
  • What's in Season?
  • Cooking Ingredients
  • Cooking Tips and Tools
  • Herb Uses
  • The Garden Hotline
  • Budgeting
  • Seattle Grocery Stores
  • Seattle Farmers Markets
  • Local Farms and CSA Boxes
  • Seattle Restaurants
  • Weekly Meal Plans
  • Nutrition Consulting
  • Blog
  • Nutrition Events
  • Cat & Dog Nutrition
  • Contact
  • Other Wellbeing Resources
  • More
    • Home
    • About
    • Recipes
    • DIETS
    • Nutrition Resources
    • Prepared Meals and Snacks
    • What's in Season?
    • Cooking Ingredients
    • Cooking Tips and Tools
    • Herb Uses
    • The Garden Hotline
    • Budgeting
    • Seattle Grocery Stores
    • Seattle Farmers Markets
    • Local Farms and CSA Boxes
    • Seattle Restaurants
    • Weekly Meal Plans
    • Nutrition Consulting
    • Blog
    • Nutrition Events
    • Cat & Dog Nutrition
    • Contact
    • Other Wellbeing Resources
  • Home
  • About
  • Recipes
  • DIETS
  • Nutrition Resources
  • Prepared Meals and Snacks
  • What's in Season?
  • Cooking Ingredients
  • Cooking Tips and Tools
  • Herb Uses
  • The Garden Hotline
  • Budgeting
  • Seattle Grocery Stores
  • Seattle Farmers Markets
  • Local Farms and CSA Boxes
  • Seattle Restaurants
  • Weekly Meal Plans
  • Nutrition Consulting
  • Blog
  • Nutrition Events
  • Cat & Dog Nutrition
  • Contact
  • Other Wellbeing Resources

Cooking Ingredients

Using organic vegetables and fruits, grass-fed meat, pasture raised eggs and wild caught fish to cook with is my priority for consuming nutrient dense food. 


It is also important to me to use organic herbs and spices, organic raw nuts and butters, and to use healthy cooking oils and other ingredients even if I use only one or two tablespoons or teaspoons of them to cut down on the chemicals and toxins in my food. Over time the toxins can all add up. 


I have also learned the importance of cooking with healthy fats and oils and knowing how to use them when cooking. Some cooking fats and oils are healthier in their natural state and lose their nutrients when heated. Other fats and oils have a smoke point which means if they are heated at a temperature higher than their smoke point the fat or oil can become unhealthy and produce toxins and cancer-causing free radicals.


Storing fats and oils is also critical so that they don't go rancid and become toxic. Room temperature oils are best stored in a dark glass closed container to prevent oxidation and kept in a cool, dry, place like a cubbard away from light or heat to prevent rancidity. 


Check out the two links below for more information, and I encourage you to do your own research on this topic as there are differing opinions with some of these fats and oils. 


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Healthy Cooking Oils and How to Use Them and Unhealthy Cooking Oils to Avoid

When it comes to healthy cooking oils, it may seem like there are endless options to choose from. Navigating the cooking aisle can be a daunting task on its own, and selecting which cooking oil is the best fit when it comes to your recipe can make it even more challenging. With so many factors to consider — from smoke point to flavor to nutritional content and beyond — even looking at a complete cooking oils list can be incredibly overwhelming.

So what is the healthiest oil to cook with and which ones should you nix from your kitchen cabinet altogether? Let’s find out.

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cooking Ingredients

Anthony's Organic Tiger Nut Flour

Anthony's Organic Tiger Nut Flour

Anthony's Organic Tiger Nut Flour

Tiger nut flour is not a nut or a flour but a root vegetable. It is Paleo and Keto friendly. It can be substituted for most flours one to one, has a light texture and a subtle sweet flavor. I have found it works well in muffins, pancakes and more. 

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Anthony's Organic Cassava Flour

Anthony's Organic Tiger Nut Flour

Anthony's Organic Tiger Nut Flour

Customers have questions, you have answers. Display the most frequently asked questions, so everybody benefits.

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365 Unsweetened Applesauce

Anthony's Organic Tiger Nut Flour

Santa Cruz Pure Organic Lemon Juice

The ingredients in this 365 applesauce product is organic apple puree and no added sugar. This can be used a substitute for many sweeteners that are called in recipes. 

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Santa Cruz Pure Organic Lemon Juice

Simply Organic Vanilla Extract without Alcohol

Santa Cruz Pure Organic Lemon Juice

Santa Cruz Organic Lemon Juice has one ingredient - organic lemon juice. You can find this online or at Whole Foods. 

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Santa Cruz Pure Organic Lime Juice

Simply Organic Vanilla Extract without Alcohol

Simply Organic Vanilla Extract without Alcohol

Santa Cruz Organic Lime Juice has one ingredient - organic lime juice. You can find this online or at Whole Foods.

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Simply Organic Vanilla Extract without Alcohol

Simply Organic Vanilla Extract without Alcohol

Simply Organic Vanilla Extract without Alcohol

This 4 oz vanilla extract is great if you don't want the alcohol as an ingredient.

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Vital Proteins Beef Gelatin

Targino Greek Organic Fire Roasted Red Peppers

Vital Proteins Marine Collagen

This powder supplemental product is derived from grass-fed and pasture raised cattle. Gelatin is good for hair, nails, skin and joint support. See directions for preparing. Then you can add this to smoothies and other recipes for nutritional health support. 

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Vital Proteins Marine Collagen

Targino Greek Organic Fire Roasted Red Peppers

Vital Proteins Marine Collagen

This wild-caught, non GMO powder nutritional supplement helps to support skin, nails, and joints. You can add this to recipes to add additional nutrient support. 

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Targino Greek Organic Fire Roasted Red Peppers

Targino Greek Organic Fire Roasted Red Peppers

Targino Greek Organic Fire Roasted Red Peppers

These organic red roasted bell peppers are great additions to many recipes! Add them to a chicken vegetable dish, salad or pizza topping. 

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Bragg's Nutritional Yeast Seasoning

Bragg's Nutritional Yeast Seasoning

Targino Greek Organic Fire Roasted Red Peppers

This seasoning adds great flavor to meat dishes, salads and more. It contains B 1, 2, 3, 6 and 12 vitamins, zinc, selenium and pantothenic acid, and some protein. 

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Naturevibe Organic Whole Flax Seeds

Bragg's Nutritional Yeast Seasoning

Viva Naturals Organic Raw Chia Seeds

I have discovered buying whole flax seeds helps keep the freshness and nutrients longer. Then you can ground them in a coffee grinder when ready to use them in smoothies or other recipes. Flax seeds are a great Omega-3 fatty acid source. You can also make a flax seed egg substitute, see under recipes on how to do that. 

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Viva Naturals Organic Raw Chia Seeds

Bragg's Nutritional Yeast Seasoning

Viva Naturals Organic Raw Chia Seeds

Chia seeds are also a great source of Omega-3 fatty acids, fiber, iron and some protein. You can add these to smoothies and you can make an egg substitute using them, see under recipes for how to do that. 

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Manitoba Organic Raw Hemp Hearts

Eden Organic Sesame Seaweed Sea Salt Seasoning

Eden Organic Sesame Seaweed Sea Salt Seasoning

10g Plant Protein per serving

12g Omegas 3 & 6 per serving

Non-GMO Project Verified, Gluten Free

Manitoba Harvest Hemp Hearts are versatile super seeds that add plant protein and healthy fats to any snack or meal–sprinkle on salad, cereal, oatmeal, yogurt, blend in smoothies or incorporate into any of your favorite recipes.

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Eden Organic Sesame Seaweed Sea Salt Seasoning

Eden Organic Sesame Seaweed Sea Salt Seasoning

Eden Organic Sesame Seaweed Sea Salt Seasoning

This seasoning has gomasio with dulse, nori, and kombu sea vegetables and sea salt and adds a great subtle flavor to many dishes. A great way to get many beneficial nutrients. 

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Arrowhead Mills Organic Gluten Free Oat Flour

Eden Organic Sesame Seaweed Sea Salt Seasoning

Arrowhead Mills Organic Gluten Free Oat Flour

Oat flour is a good source of iron, protein, thiamine, and fiber. Great for using in muffin and pancake recipes, and more. 

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Coconut Aminos

Red Boat Gluten Free Fish Sauce

Arrowhead Mills Organic Gluten Free Oat Flour

GREAT TASTING SOY SAUCE ALTERNATIVE - Coconut Secret Coconut Aminos is a delicious seasoning alternative that you can use exactly like soy sauce in salad dressing, marinades, sautés or to sprinkle on sushi. It is made with coconut tree sap and not coconuts, so it does not have a coconutty flavor

TWO INGREDIENTS -  coconut tree sap and sea salt

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Red Boat Gluten Free Fish Sauce

Red Boat Gluten Free Fish Sauce

Red Boat Gluten Free Fish Sauce

Red Boat Fish Sauce is Naturally Protein Rich, has No Added MSG or Preservatives, is Chef’s Grade, 100% Pure and Sustainably Sourced. It is made of two ingredients, wild-caught black anchovies and sea salt, and slowly fermented in wooden barrels.

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Epic Bone Broth Drinks

Red Boat Gluten Free Fish Sauce

Red Boat Gluten Free Fish Sauce

Enjoy these ready made nutritious and delicious bone broth drinks made from grass-fed meat; slow cooked, bottled fresh, and never exposed to extreme heat. They have four flavors - beef jalapeño, bison apple cider, turkey cranberry sage and savory chicken. 

Enjoy as a sipping broth or add to soups and other dishes. 

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