Food & Beverage Non Toxic Shopping Guide

We'll start by saying: eat your whole foods! If you haven't yet read our Detoxing Your Diet article, it's a great place to start. You can also download our toxic ingredient cheat sheet to help you while grocery shopping.

For all of our buying guides, check out our Ultimate Toxin-Free Shopping Guide.

Drinking Water

Access to clean water is essential for health and well-being, but contaminants in our water supply can pose serious risks. A high-quality water filter can make a world of difference, ensuring the water you and your family consume is as safe and healthy as possible. To choose the right water filter for you, check out this water filter guide. (scroll to the bottom of article for my personal recommendations)

Cooking Oils

When shopping for oils, look for the following qualities:

• Single-origin: oils sourced from multiple different places or "blends" are often lower quality and the traceability is muddled. A brand that sources from one location knows exactly where the oil is from.
• Cold-pressed and Unrefined/virgin: refined oils are sometimes bleached, deodorized and over-processed which can introduce contaminants or lower the nutrient content. HOWEVER, I do want to share that there are organic ways of refining oils, and you may make an exception if it's organic and you feel comfortable with the brand's processing. Refining usually helps remove impurities and makes the oil more stable. In the case of tallow, look for grass fed and finished.
• Organic: When possible, choose USDA Organic certified oils which ensure it's sourced from non-GMO sources without pesticide use.
• Glass packaging: glass packaging is preferred to avoid any unnecessary exposure to microplastics. Harder to find when purchasing oil in bulk, but usually pretty common up to 16 oz/32 oz sizes. UV-sensitive oils like olive oil and avocado oil should be in dark or amber glass. 
• COAs: A certificate of analysis (COA) certifies that the product being sold has the fatty acid profile consistent with what that oil should have. It also reviews the odor and color to confirm authenticity. It's a nice to have, and reputable brands should be able to provide one easily.

You should also know that some oils are more likely to be adulterated or "fake" than others. That is because they may be more difficult to source and so suppliers get "creative." This applies to olive oil and avocado oil. If you are buying these two oils, ask questions!

Other oils like coconut oil and ghee are much easier to source and you can usually trust a label for what it says. 

Lastly, make sure you are using the oils in the right way. Some oils are best suited for high heat cooking, while others are more beneficial when used cold. Below is a list of quality oils linked to some purchasing options along with their ideal max heat (source, source 2).

• Coconut oil 350-450F (cold pressed, organic, virgin, glass) - if unrefined, use 350 as your guide. Refined oils can handle more heat.
• Tallow 400F (grass fed and finished, glass)
• Avocado oil 480-520F (USDA organic, dark glass, batch testing for purity. This oil is refined organically, which are are totally fine with) 
• Olive oil 325-400F (USDA organic, extra virgin, tin packaging, sourced from Spain) Olive oil from Cobram Estate is also a great USA-sourced option!

What does Ivy use? I use coconut oil and avocado oil for heat cooking. I prefer coconut oil for baking, pancakes and rice. I use avocado oil for cooking meat. I also keep a bottle of olive oil to use cold on salads or as toppings on pasta. Coconut oil is usually the most cost effective oil, very stable and has many uses.

Cooking Spices

When shopping for spices look for:

• USDA Organic: like whole foods, you want to source organic to avoid pesticide residue or chemical processing.
• Glass packaging: glass packaging is preferred to avoid any unnecessary exposure to microplastics.
• Whole is usually better than ground: not only will you get better flavor from whole spices, but there is less chance of adulteration. Not to say ground spices are not okay, they absolutely are, but purchasing whole is sometimes a preference for many cooks.
• COAs: A certificate of analysis (COA) certifies that the product being sold has not been adulterated. When vetting a brand, ask them for a COA if you want to verify authenticity. A good brand should also test for heavy metals.

Spices that usually test notoriously high for heavy metals are turmeric, thyme, cinnamon, and paprika. While zero levels of lead are impossible, a brand that tests and monitors the heavy metal content is at least testing to a max level and monitoring any serious contaminations. You may be interested in this report done by Consumer Reports on popular store brands and heavy metals results. New York is currently the only state to have enacted limits for heavy metals in herbs and spices. Turmeric is also notorious for being adulterated with added coloring.

We like Mountain Rose Herbs as a brand in general, and they do have quite an extensive spice selection. USDA organic and a family business too! When shopping your local supermarket, use the guidelines and Consumer Reports results above to make your best available choice! 

Salts

Below are the most common salts you’ll see, with an explainer so you can choose the right one for you. My general consensus is that most "mineral-rich" claims made by brands is mostly marketing. The truth is because we should control our sodium intake, any salt should not be the primary means by which you receive any health benefit. Salt doesn't have significant amounts of minerals to make a big difference on its own (source). 

I would just suggest buying a quality, pure salt that you like the taste of! Some do have added anti-caking agents and fillers so always double check the label to avoid those. Unrefined salt tends to have more of the nutrients preserved, but not usually as purified from contaminants as a refined salt. Perhaps this can help you decide:

Iodized table salt (aka “regular” salt)

• What it is: Refined rock salt with iodine added. Adding iodine is actually a public-health initiative from 1924 to prevent iodine deficiency (linked to thyroid/hormone issues) (source). However, cooking with iodized salt reduces the iodine levels, so to really get the iodine benefits it needs to be added to foods after cooking. Some health professionals add it to their drinking water.
• Good to know: You can also obtain iodine from seafood and eggs. Only worry about iodine if you suspect thyroid issues. In that case, get tested and follow doctor's orders.

Sea salt 

• What it is: Salt from evaporated seawater thought to retain trace minerals that affect flavor and color. Nutritionally, those minerals are tiny. Don’t expect a meaningful health advantage.
• Good to know: Some studies have found microplastics in commercial sea salts (source).

Celtic salt (aka "grey” salt)

• What it is: Moist, grey sea salt traditionally harvested from clay-lined salt pans in France. The grey tint comes from trace minerals and clay. Again, the mineral content is negligible. 
• Good to know: More moist than other salts so sometimes it can clump.

Himalayan salt (aka “pink” salt)

• What it is: Mined rock salt (largely from Pakistan). Minerals give it the pink hue. “Rich in minerals” is mostly marketing. Most of these salts don't have meaningful amounts of minerals in them. Does not contain iodine. 
• Good to know: Buy it unrefined and sourced from Pakistan (not other Himalayan mountain areas).

Kosher salt

• What it is: Large, flaky sodium chloride crystals. Does not contain iodine. Being "kosher" is mostly about how the crystals are made and not so much about where it's from. They are traditionally large, coarse flakes that was used on meat to draw blood to the surface. It's usually sea salt with a specific shape.
• Good to know: "Kosher salt" is different from "Kosher-certified." Kosher-certified is a religious certification and not all Kosher salts are automatically certified. It mostly refers to the shape.

Coffee & Tea

For Kitchen appliances and tools, check out our Kitchen Shopping Guide.

• Purity Coffee (doubt you’ll find a cleaner or better tasting one. We're obsessed!)
• Organic Teas by Mountain Rose Herbs (these are amazing [and I'm not a tea person], trying to get them into our shop!)
• We really like this style of stainless steel tea infusers because it has the least leakage!

Packaged Snacks

Sweet

• Skout Organic Real Food Bars (kid-approved!)
• Solely Organic Fruit Jerky
• Sweet Nothings Organic Squeezable Smoothie Freezer Pops
• Amara Organic Smoothie Melts
• Organic Dates
• Once Upon A Farm Organic Fruit Pouches
• That's It Fruit Bars (not organic, but it is non-GMO)
• Bulk Organic Mini-Boxed Organic Raisins (perfect for school lunch boxes!)
• Organic Pascha Chocolate Chips (perfect for satisfying chocolate cravings, low sugar)
• Organic Hot Mexican Chocolate (I just love a good Mexican hot chocolate!! 🤩)
• We generally love all the Simple Mills products for all things cookie dupes, pancake mix, crackers, etc. FYI: their crackers do use sunflower oil, but it is organic, cold-pressed (not processed with solvents) and high oleic (greater oxidative stability, high heat and longer shelf life). Use your own judgment :)
• Karmalize Nut Butters

Salty

• LesserEvil Organic Popcorn
• Organic Santa Cruz Peanut Butter in Glass Jar (just peanuts and salt)
• Organic Trail Mix Snack Packs (travel friendly; does use Sunflower Oil but it's Organic - meaning no solvents used)
• Organic Ancient Grain Pretzels
• Organic Sprouted Pumpkin Seeds (8g of protein!)
• Organic Popcorn Kernels *BEST VALUE* pop in a pot with lid or this popper
• Masa Chips
• Siete Chips (note: bought out by Pepsi, but ingredients still clean)
• Paleo Valley Beef Sticks
• Chomps Grass Fed and Finished Beef Jerky
• We generally love all the Simple Mills products for all things cookie dupes, pancake mix, crackers, etc. FYI: their crackers do use sunflower oil, but it is organic, cold-pressed (not processed with solvents) and high oleic (greater oxidative stability, high heat and longer shelf life). Use your own judgment :)
• Karmalize Nut Butters

Whole Food Snack Ideas

Choosing healthy snacks doesn’t have to be complicated! Stick to whole, nutrient-dense foods that provide energy and nourishment without the additives or processed ingredients. Keep it simple and aim for snacks that balance fiber, healthy fats, and protein! Here are some great ideas to get you started:

• Fresh fruit with a handful of nuts (e.g., apple slices with almonds)
• Veggie sticks (carrots, celery, cucumber) with guacamole or hummus or homemade ranch
• Crackers or organic flat pretzels with hummus
• Hard-boiled eggs with a sprinkle of sea salt
• Greek yogurt topped with fresh berries and chia seeds, pumpkin seeds or nuts (add honey if you're craving sweet!)
• Sliced avocado on whole-grain crackers or sourdough bread
• A handful of mixed seeds (pumpkin, sunflower) and dried fruit with no added sugar
• Make your own trail mix with organic nuts, seeds, raisins, and no-sugar added dried fruits
• Roasted chickpeas or edamame
• Pickles
• Carrots or Grape tomatoes (can add a sauce like a ranch dipping sauce or hummus)
• Cottage cheese with cherry tomatoes and fresh herbs
• Cottage cheese with fruits, nuts, and honey or maple syrup
  
• Fresh fruit with nut butters for dipping (such as sliced apples with pistachio butter)

Clean Eating Recipe Books

Certainly this is not the place to list every clean recipe idea, nor are we cooks! However, we'd love to recommend these cook books that can help you make healthier meals at home:

• The Complete Clean Eating Cookbook (200 recipes with pictures; written by Laura Ligos (@thesassydietician))
• 5-Ingredient Clean Eating Cookbook (125 Recipes; written by @sp_nutrition_and_health)
• 5-Ingredient Cooking for Two (100+ recipes; while not perfectly focused on healthy eating, we love this book because most of us struggle with the time and effort it takes to make homecooked meals. This is an excellent start to move from takeout to homemade with minimal effort.)
• The Science-backed Anti-Inflammatory Diet Book (a good choice if you are dealing with inflammation and need a lifestyle change; 75 recipes and 21-day meal plan)

Don't forget to check out our Detoxing Your Diet article to help you make better food choices as soon as your next grocery run!

If you have a recipe book you like, please let us know in our Facebook group and we'll add it!