ULTIMATE BUNDLES
Healthy
Kitchen
Shortcuts
P R INTA BL E PACK
BROUGHT TO YOU BY: ULTIMATE BUNDLES
ULTIMATE BUNDLES
[Link]
Paleo Pantry Inventory Sheet
FATS/NUTS/NUT BUTTERS CANNED FOOD & BEVERAGES
▫ Almonds ▫ Bone broth
▫ Almond butter ▫ Coconut water
▫ Cashews ▫ Salsa
▫ Coconut oil ▫ Sugar-free applesauce
▫ Olive oil ▫ Sugar-free marinara sauce
▫ Pecans ▫ Sugar-free almond milk
▫ Seeds ▫ Sugar-free coconut milk
▫ Sesame seed oil ▫ Tomato sauce/paste
▫ Sunflower butter (Muir Glen is a great brand)
▫ Walnuts ▫ Tuna
▫ __________________________ ▫ __________________________
▫ __________________________ ▫ __________________________
BAKING STAPLES & SWEETENERS SPICES & SEASONINGS
▫ Almond flour ▫ Basil
▫ Arrowroot flour ▫ Chili powder
▫ Coconut flour ▫ Cinnamon
▫ Coconut sugar ▫ Curry Paste
▫ Dry unsweetened fruit ▫ Garlic powder
▫ Maple syrup ▫ Garlic salt
▫ Raw honey ▫ Oregano
▫ Shredded unsweetened ▫ Paprika
coconut ▫ Parsley
▫ __________________________ ▫ Red pepper
▫ __________________________ ▫ Rosemary
▫ Sea Salt
▫ Thyme
▫ __________________________
CONDIMENTS & VINEGARS ▫ __________________________
▫ Apple Cider Vinegar
▫ Balsamic Vinegar
▫ Bragg’s Coconut Aminos OTHER
▫ Dijon mustard
▫ Frank’s Red Hot ▫ __________________________
▫ Primal Kitchen Mayo ▫ __________________________
▫ Red Boat Fish Sauce ▫ __________________________
▫ __________________________ ▫ __________________________
▫ __________________________
ULTIMATE BUNDLES
[Link]
Healthy Hot Beverages
GOLDEN
MILK
(DAIRY-FREE)
BULLET
1 c. milk (dairy-free)
½ t. turmeric
¼ t. cardamom,
COFFEE cinnamon, or ginger
¼ t. black pepper
1 t. coconut oil
HOMEMADE
Honey, to taste
Cinnamon, to taste
10-12 oz black coffee
1 T. coconut oil Warm up 1 c. milk in a COCOA MIX
1-2 T. grass fed butter saucepan. Add spices (PALEO APPROVED)
and coconut oil.
Optional: Simmer gently for 5-7
Coconut milk minutes. Add honey 3 T. unsweetened
Cacao powder to taste and sprinkle cocoa powder
Dark chocolate with cinnamon. 1 t. cinnamon
Cardamom Savor each anti- 2 T. coconut sugar
½ t. Vanilla inflammatory drop! 1/8 t. Sea salt
1-2 droppers of liquid
stevia, to taste Mix all ingredients
together. Stir into
Blend all ingredients 1 c. of warm milk
and enjoy! (almond or coconut).
HOMEMADE
CHAI MASALA MIX
½ T. black pepper
CHAI TEA CHAI TEA
MIX
½ c. water
2 T. cinnamon ½ c. milk
2 T. ground ginger (coconut or almond)
>>
1 T. cardamom 2 t. Black tea
1 T. ground cloves Mix spices together and ½ t. Chai masala
½ T. nutmeg store in a cool, dry place. Raw sugar or honey
When ready to make tea, heat up water, black tea, and chai masala until it’s close to boiling.
Remove the pan from the heat and stir in the milk and sweetener. Return pan to the burner and
return to a boil.
ULTIMATE BUNDLES
[Link]
Gluten-Free Cheatsheet
FATS & NUTS GRAINS
Almond milk Amaranth
Avocados Buckwheat
Butter (pasture-fed or organic) Millet
Cheese Oats (only if these are
Coconuts labeled gluten-free)
Coconut oil Quinoa
Extra virgin olive oil Rice
Ghee Teff
Nuts/Nut butters
Olives
Seeds (sunflower, pumpkin,
sesame, chia, flaxseed)
VEGETABLES
Artichokes
PROTEIN FRUITS Asparagus
Broccoli
Brussels sprouts
Eggs avocados Cabbages
Fish (wild-caught salmon, bell peppers Cauliflower
black cod, mahi mahi, grouper, cucumber Garlic
herring, trout, sardines) eggplant Green beans
Meat (grass-fed and lemons
pasture-raised) Green onions
limes Leafy greens and lettuces
pumpkin mushrooms
squash Onions
tomato
zucchini
AVOID
Malt vinegar, flavoring Triticale
Oats (unless specified
as gluten free)
Cooking sprays
Matzo Sushi (containing imitation crab)
Barley Malt Herbal supplements
Bouillon cubes Ramen noodles
Soy sauce Salad dressings
Bran Some mustards
Bulgar Teriyaki
Most beers Self-basting chickens
Duram or turkeys
Graham Some hard ciders
Brewer’s yeast Flavored yogurts
Farina
ULTIMATE BUNDLES
[Link]
Instant Pot Cooking Times
MEATS & PROTEIN
BEANS BEEF BEEF BEEF CHICKEN
Dry Meatballs Ribs Roast Breasts
20-25 minutes 10-15 minutes 25-30 minutes 30 minutes 8 minutes
CHICKEN CHICKEN EGGS PORK TURKEY
Thighs/legs Whole Hard-boiled Chops Breast
10 minutes 25 minutes 5 minutes 5 minutes 15-20 minutes
GRAINS
OATS RICE
Steel-cut Brown
10 minutes 25 minutes
VEGETABLES
ASPARAGUS BRUSSEL BUTTERNUT SPAGHETTI
SPROUTS SQUASH SQUASH
2 minutes 3-4 minutes 8-10 minutes 7 minutes
SWEET WHITE
POTATOES POTATOES
Whole Whole
12-15 minutes 12-15 minutes
ULTIMATE BUNDLES
[Link]
Simple real food instant pot recipes
Bone broth Steel-cut Oats
2.5 # assorted bones (chicken, ½ c. steel-cut oats
non-oily fish, beef) 2 c. water
1-2 c. vegetables, chopped in large 1 T. coconut oil
pieces (onions, celery, leeks, carrots) Dash of salt
8 c. water Optional: milk, dried or fresh fruits,
1 t. salt cinnamon, honey, maple syrup,
chopped nuts
Place bones and vegetables in the
Instant Pot. Cover with water. Add Combine all ingredients. Select manual
salt. Select the “soup” option at low pressure (high) setting. Set timer for 10
pressure. Set timer to 120 minutes. minutes. Allow to depressurize naturally
After cooking time is complete, allow for 10 minutes, then the quick release
to depressurize naturally. feature can be used. Stir oats.
Top with your favorite optional
ingredients.
Whole Chicken
Applesauce
Whole chicken
Salt
Pepper 8 apples
½-1 c. water ½ T. cinnamon
Coconut oil, optional ½ c. water
For maximum flavor, turn on the saute Cut apples into quarters and core them.
setting and add coconut oil to Instant Place in Instant Pot. Add cinnamon
Pot. Place chicken inside and brown and water. Select manual pressure. Set
on all sides. Remove chicken and timer for 8 minutes. Allow pressure to
place Instant Pot rack in the bottom. release naturally, before using the quick
Pour water in the Instant Pot. Replace release. If you like chunky applesauce,
chicken. Sprinkle with salt and pepper. break up the apples with a spoon or
Select the manual setting and set timer potato masher. If you prefer smooth
for 25 minutes (if your chicken is very applesauce, blend with an immersion
small or large, figure 6 minutes per blender or regular blender (be careful
pound). After cooking time is complete, of the steam!).
allow to depressurize naturally.
ULTIMATE BUNDLES
[Link]
Simple real food instant pot recipes
Hard-boiled eggs Salmon
Eggs 4 salmon fillets (can be frozen)
1 c. water ¾ c. water
¼ c. lemon juice
Place rack or steamer basket inside 1 lemon, sliced
Instant Pot. Pour water into Instant Pot. 1 T. fresh dill
Select manual pressure. Set timer for 5 1 T. butter
minutes. Once eggs have finished, allow ¼ t. salt
pressure to release naturally or use ¼ t. black pepper
quick release. Cool eggs and peel.
Pour water and lemon juice into the
bottom of the Instant Pot. Place salmon
fillets in the rack that comes with the
Instant Pot (or you can use a steamer
basket). Place one lemon slice and
sprinkle dill on each salmon fillet. If
RICE the salmon is thawed, set the manual
pressure setting to 3 minutes. If the
salmon is frozen, use 4-5 minutes for
the manual pressure setting. Once the
Brown rice time has expired, allow the Instant Pot
to depressurize naturally for 5 minutes,
2 c. brown rice before turning on the quick release.
2 ½ c. water Drizzle each fillet with butter. Sprinkle
1 T. oil with fresh dill, salt, and pepper.
½ t. Sea salt
Heat oil in bottom of Instant Pot,
using the saute feature. When oil is
hot, add the rice to the pan. Saute the
rice for about 30 seconds. Add salt
and water. Using the manual pressure
setting, set the timer for 22 minutes.
Allow the pressure to release for about
10 minutes. If there is still pressure
remaining, you can use the quick
release. Fluff rice with a fork before
serving.
ULTIMATE BUNDLES
[Link]
Build-your-own Smoothie
Select an ingredient from each category, add to the blender, and enjoy!
M IL K
¼ c. creamy lusciousness
1 c. liquids (optional)
Avocado
Milk (coconut, rice, almond, and dairy)
Juice (fruit or vegetable) Banana
Green tea Cottage cheese
Coconut water Greek yogurt
Nut butters
½ c. frozen fruit 1 serving smoothie boost
(if using fresh fruit, also use ice cubes) (optional)
Apple Acai powder
Avocado Cacao powder
Banana Chia seeds
Cranberries Cinnamon
Grapes Flax seed
Mango Ginger, peeled and chopped
Oranges Hemp seed/powder
Peach Matcha powder
Pear Nuts (cashews, almonds, walnuts)
Pineapple Nut butter (almond, cashew, etc.)
Spirulina
Vanilla
1 c. veggies, chopped if
necessary
Carrot
Collards
Kale
Spinach
Sweet potato, cooked
Swiss Chard
ULTIMATE BUNDLES
[Link]
Build-your-own Soup
Select an ingredient from each category, add to the soup pot, and enjoy!
2 c. vegetables
1 qt liquid (Vegetables with a “*” can
Beef broth be added raw to the soup)
Chicken broth Broccoli
Vegetable broth Carrots
Cauliflower
Celery
Corn*
Garlic
Kale*
Mushrooms*
Onions
Peas*
1 c. protein, cooked Spinach*
Squash
Beans
Sweet potatoes
Beef, ground or shredded
Tomatoes*
Chicken, chopped or shredded
White potatoes
Ham, chopped
Lentils
Tofu
Turkey, chopped or shredded
Spices, to taste
Basil
Chives
Cilantro
2 c. whole grains, cooked Garlic powder
Italian seasoning
Barley
Brown rice Oregano
Bulgur Pepper
Quinoa Salt
Whole wheat pasta Thyme
Heat liquid in a large pot. Add protein, vegetables, and
grains. Simmer for 10 minutes. Add desired spices.
ULTIMATE BUNDLES
[Link]
Matchmaker spices and foods
BASIL BAY LEAVES CARDAMOM CINNAMON CLOVES
Chicken
Dry rubs Chicken
Eggs Citrus fruits Apples
Fish Duck Carrots Apples
Pork Potatoes Lentils Chicken Beets
Salad dressings Shellfish Rice Lamb Lamb
Sauces Soups Squash Squash Squash
Zucchini Tomatoes Sweet potatoes Sweet potatoes Sweet potatoes
CORIANDER CUMIN GARLIC GINGER NUTMEG
Beans
POWDER
Beef
Beef Carrots
Chicken Chicken Beef
Curries Corn Carrots
Onions Eggplants Beans Chicken Broccoli
Pork Fish Beef Citrus fruits Cabbage
Potatoes Green beans Cabbage Pork Carrots
Sauces Lentils Carrots Rice Cauliflower
Soup Pork Chicken Stir-fries Lamb
Tofu Tomatoes Fish Sweet potatoes Squash
Tomatoes Zucchini Tofu Tofu Sweet potatoes
OREGANO PAPRIKA ROSEMARY THYME
Beef
Carrots
Beans Cauliflower
Bell peppers Broccoli Beans Chicken
Chicken Cauliflower Chicken Green beans
Fish Chicken Fish Lentils
Lamb Lamb Lamb Peas
Mushrooms Potatoes Mushrooms Potatoes
Pork Shellfish Peas Sweet potatoes
Potatoes Squash Pork Tomatoes
Zucchini Tofu Potatoes Zucchini
ULTIMATE BUNDLES
[Link]
Build-your-own Salad
2 c. Greens ½ c. protein, cooked
Cabbage Beans
Kale Chickens
Romaine Eggs, hard-boiled
Spinach Steak
Swiss chard Tofu
Tuna
1-2 T. flavor boosters
1/2 c. vegetables or fruits
Bacon
Cottage cheese
Apples Croutons
Avocado Dried fruit
Bell peppers Hummus
Carrots Nuts
Citrus fruits Pomegranates
Cucumbers Seeds
Mushrooms Cheese (sharp cheddar, feta, fresh
Peas mozzarella, etc.)
Sweet Potatoes, roasted
Tomatoes
Watermelon
Zucchini
Dressing
Assemble salad in order of ingredients listed. Toss, if desired.
ULTIMATE BUNDLES
[Link]
Transform your leftovers!
If you have leftover…
Roasted Chicken
vegetables Mashed
Frittata potatoes Rice Burritos
Fried rice
Burritos
Quesadillas Shepherd’s pie Pot pie
Fried rice
Paninis Pancakes Salads
Rice pudding
Scrambled eggs Soup
Stuffed bell
Soups Stir-fry
peppers
Tacos
Sweet
Fruit Vegetables Potatoes potatoes
Frittata Hash
Oatmeal Hash
Pot pie Soups
Smoothies Smoothies
Soups
Soups
Beans Beef Ham
Burritos Fried Rice Fried rice
Fish
Refried beans Quesadillas Fish cakes
Hash
Salads Soup Salads
Salads
Soups Tacos Tacos
Soup
ULTIMATE BUNDLES
[Link]
