Building a Holistic & Healthy Kitchen: A Guide to Nourishing Your Life

Your Guide to Building a Holistic Hottie Kitchen. My name is Mary Beth - a foodie at heart, passionate about clean eating, holistic health & intentional living. Follow along @marybethlifestyle.

In today’s fast-paced world, the kitchen is more than just a place to prepare meals—it’s where holistic health begins. Building a holistic and healthy kitchen involves creating an environment that promotes physical health, mental well-being, creativity, and sustainability… but it can take time!

I’m Mary Beth, your resident Holistic Hottie, and for the next 30 days, I’m guiding you through the Holistic Hottie Challenge—a journey to a more mindful, balanced, and nourishing lifestyle. Follow along on Instagram (@marybethlifestyle) for daily tips, and dive deeper with exclusive insights here on Substack.

I’ve created this guide in hopes to help you transform your kitchen into a space that nourishes your body. Friendly Reminder - Any change you want to make can be made with small daily habits! You don’t have to do all of these things at once! You can choose to make simple swaps throughout the month.

1. Prioritize Whole Foods & Ditch The Processed Foods

A holistic kitchen starts with the food you bring into it. Focus on stocking your pantry and fridge with whole, unprocessed foods such as fresh fruits, vegetables, whole grains, nuts, seeds, and lean proteins. There will always be things in our pantry that will be processed, however, we can choose brands with clean labels (see list below).

I always get the question of what should I buy organic? I personally choose to follow the Dirty Dozen List ™ & the Clean Fifteen ™ , which provide you with a list of foods you should always buy organic due to high pesticides vs. which ones you don’t have to buy organic.

Dirty Dozen: Strawberries, Cherries, Blueberries, Grapes, Peaches, Pears, Nectarines, Apples, Spinach, Peppers, Green Beans, & Kale/Collard/Mustard Greens.

Tips:

• Plan weekly trips to farmers' market to buy local produce & support small businesses

• Keep track of your plants each week. The goal is variety in your kitchen & not to buy the same 5 fruits & vegetables each week.

• Plant a small herb garden that helps you enhance flavor without processed additives.

Once you prioritize all of the healthy foods, it’s important that we aren’t cooking or storing them in toxic cookware.

2. Non-Toxic Cookware & Storage

When you see the word “non-stick,” you might think of convenience, but you should really start to think of the word chemicals. Non-stick pans are coated with Teflon and PTFE coatings, which can release toxic fumes if you overheat the pans while cooking. Not worried about the heat? The other risk is if your pan gets scratched while cooking, those toxins or underlying metal could begin leaching into the food you are cooking. Opt for non-toxic cookware like stainless steel, cast iron, or ceramic. Store leftovers in glass or stainless steel containers instead of plastic.

Suggestions:

• Invest in high-quality cast iron pans (Le Creuset, Staub or check Home Goods)

• Use beeswax wraps instead of plastic wrap & swap out your bleached parchment paper for non-bleached.

• Choose silicone or wooden utensils over plastic: Bamboo, stainless steel utensils, wooden spoons and spatulas, and Silicone utensils that are BPA free.

3. Mindful Organization

A cluttered kitchen can cause unnecessary stress, make healthy meal preparation more difficult, and lead to food waste. We’ve all been there when we threw the moldy cucumber or berries that were left in the back of the fridge… Taking the time to clean your pantry & fridge out and get rid of expired foods will help to bring more mindfulness into your space.

Organize your kitchen in a way that encourages mindful cooking and eating. If you can easily see all of the foods you have, it will encourage you to not only eat them but also incorporate more variety into your routine.

• Store pantry stables in glass containers so you can quickly see what you have vs. not.

• Only keep the kitchen tools & equipment that you use frequently out on the counter (toaster).

• Label spices for quick access

• Nice to have - Have flowers in your kitchen to bring you joy every morning!

4. Sustainable Practices

I love to incorporate simple & sustainable swaps into the kitchen to reduce waste and promote sustainability. We’ve all heard the team reduce, reuse & recycle, but we often fail to actually implement these practices into our routine.

Practices:

• Start composting food scraps! You can incorporate compost into your garden or you can donate to community compost sites.

• Use reusable Swedish dishcloths instead of paper towels.

• Swap your plastic baggies for compostable bags made from plants.

• Swap your bleached parchment paper for non-bleached.

• Install a water filter instead of buying bottled water.

5. Keeping Your Kitchen Tools Clean

I am great about keeping my countertops clean, but oftentimes forget about those weekly little kitchen habits to keep everything clean.

• Sponges | Replace every week or two weeks at max. Sponges can become a breeding ground for bacteria.

• Disinfect your kitchen sink | Clean this at least once a week to prevent bacteria buildup, especially if you are handling raw meat. (diluted bleach & vinegar mixture)

• Clean wooden cutting boards | Deep cleaning every 2 weeks & oil once a month. Properly cleaning your wooden cutting boards helps maintain their longevity and prevents bacterial growth.

Wooden Cutting Boards & Utensils:

• Rinse the board with warm water and mild soap.

• Scrub with a mixture of coarse salt and lemon to remove stains and odors.

• Dry thoroughly with a clean towel.

• Condition with food-grade mineral oil or beeswax monthly to prevent cracking.

Conclusion

Building a holistic and healthy kitchen is about creating a space that supports your overall well-being. By making intentional choices about the foods you buy, the tools you use, and the energy you cultivate, your kitchen can become a sanctuary for nourishment and mindfulness. Small changes can have a profound impact on your health and the planet, making every meal a step toward a more balanced life.