Rorie Recommended

Rorie Recommended Is All About YOU

I know how hard it is to jump into a new challenge, to embrace change and start a new season. I know because I’ve done it in a very big way.

The entire Full ‘N Free Program represents the very best of what I’ve learned about eating healthy, living well, developing a lifestyle that’s positive and affirming.

Much of what I learned was through trial and error, taking LOTS of notes concerning personal detailed analysis of what worked...and what didn’t.. Rorie Recommended products are the ones I’ve found to be most helpful in maintaining the full-’n-free life I enjoy! I’ve kept the best of the best and now I’m sharing them with you. I’m happy to know you’ll benefit from my experiences...and I’m looking forward to working together towards achieving your full ‘n free life!

Sincerely,

Rorie

Browse Recommended Items Below:

Meat & Fish

Meat

Look for grass-fed meats with no added antibiotics or growth hormones. Kohl Foods and Grow & Behold carry delicious kosher grass-fed meats and chickens and deliver everywhere. In New York, some of the kosher grocery stores carry grass-fed meat from Wise Organic chicken. In Monsey, NY, fresh organic chicken can be ordered from Leiberman Organic Chicken at 845-537-0873.

  • Beef – as many cuts as you can get, plus ground to allow for more varied menu planning
  • Bison
  • Chicken – whole, cutlets, bones, quartered, liver and ground
  • Duck
  • Lamb
  • Turkey
  • Veal

Fish

Wild-caught fish is preferable, especially the canned varieties of tuna, salmon and sardines. See Fill Your Pantry for brands I love.

  • Branzino
  • Cod
  • Flounder
  • Nile Perch
  • Salmon
  • Sardines
  • Sea bass
  • Trout
  • Tuna

For fresh wild fish delivered in the tri-state area, contact koshercatch@yahoo.com

Eggs & Dairy

Eggs

Preferably pasture-raised, organic or free-range organic.

Dairy

  • Grass-fed and organic whenever possible
  • Non-processed cheeses
  • If you can’t get them organic, at least aim for rBST free dairy products with no added sugars, sweeteners or food coloring.

- Rorie

Fruits

Fruits are high in sugar, so keep your fruit consumption limited to 1-2 fruits a day, max. Fruits with lower sugar contents are listed in green for easy reference. ALSO: for individuals with digestion issues, it’s best to eat fruit alone with coconut milk, avocado or nuts.

  • Apples - *green apples are lowest in sugar!
  • Apricots
  • Banana
  • Blackberries
  • Blueberries
  • Cantaloupe
  • Cherries
  • Clementine
  • Coconut
  • Cranberries
  • Dates
  • Lemons
  • Limes
  • Mango
  • Pineapple Plantains
  • Plums
  • Pomegranate
  • Fig
  • Nectarine
  • Prune
  • Grapes
  • Grapefruit
  • Honeydew
  • Kiwi *
  • Oranges
  • Peaches
  • Pears
  • Papaya
  • Raisins
  • Raspberries
  • Strawberries
  • Watermelon

P.S. - for freeze dried fruit, try “Just Organic” brand, it’s great. The Bare brand of green apple chips make a great trail mix for when you’re on the go. When traveling, try dipping the bare apple chips in an Artisana coconut butter pack. Hey...we do what works!!

- Rorie

Vegetables

Before I began living full ‘n free, I never ventured beyond traditional veggies like lettuce, cucumbers, carrots and green beans. All that changed once I started looking for tasty alternatives to replace the nightshades (printed in green) that I eliminated. I discovered a world of produce that have become my daily go-to dishes!

  • Acorn squash
  • Artichokes
  • Arugula
  • Asparagus
  • Avocado (Wholly Guacamole makes mini mashed avocado packs that are great for traveling)
  • Beets
  • Baby carrots
  • Bok choy
  • Broccoli
  • Broccoli rabe
  • Broccolini
  • Brussels sprouts
  • Butternut squash
  • Cabbage
  • Carrots
  • Cauliflower
  • Celery
  • Celery root
  • Chard
  • Cilantro
  • Collard greens
  • Cucumber
  • Daikon
  • Dill
  • Eggplant
  • Endive
  • Fennel
  • Garlic
  • Green beans
  • Greens
  • Jicama
  • Kabocha squash
  • Kale
  • Leeks
  • Lettuce
  • Mushrooms
  • Mustard leaves
  • Okra
  • Onions
  • Parsley
  • Parsnip
  • Peppers
  • Portabella mushrooms
  • Potatoes, red and golden
  • Pumpkin
  • Purple cabbage
  • Radicchio
  • Radishes
  • Rutabaga
  • Scallions
  • Shallots
  • Shiitake mushrooms
  • Snap peas
  • Spaghetti squash
  • Spinach
  • Sprouts
  • Squash
  • Sugar snaps
  • Sweet potato
  • Taro
  • Tomatoes
  • Turnip
  • Watercress
  • Wax beans
  • White mushrooms
  • Yams and Japanese yams
  • Zucchini


Nightshades
are a family of plants that contain specific alkaloid compounds that can be irritating to those suffering with inflammation and autoimmune disease. Note all foods containing slices such as paprika or dried or hot peppers should be avoided. All tomato sauces and products should also be avoided for those eliminating nightshades.

- Rorie

Fats & Oils

The ‘smoke point’ of an oil tells you how hot is too hot before damaging the fats inside. Oils with higher smoke points are less likely to be damaged by high- heat cooking. I’ve included the smoke point temperatures (in Fahrenheit) next to each oil listed below.

  • Coconut oil (350-400)
  • Cold pressed avocado oil (520)
  • Cold pressed macadamia nut oil (410)
  • Cold pressed sesame seed oil (450)
  • Extra-virgin olive oil, organic (375)
  • Walnut oil (400)
  • Red Palm oil (455)
  • Palm Oil Shortening (455)
  • Mayonnaise: Avocado Mayonnaise by Primal Kitchen is a very clean store- bought option...OR you can make your own!
  • There are so many available options for oils I don’t really recommend a single brand. However, I DO recommend that you buy high-quality, organic oils that come in glass, not plastic containers.

    - Rorie

Nuts & Seeds

Love nuts but have trouble digesting them? Try soaking and sprouting them first. It makes them much easier to digest, OR you can purchase presoaked and sprouted nuts, seeds and nut butter. I recommend Whole Foods brand.

  • Almonds
  • Brazil nuts
  • Cashews (IF tolerable)
  • Chestnuts
  • Chia seeds (IF tolerable)
  • Flax seeds (IF tolerable)
  • Hazelnuts
  • Macadamia nuts
  • Pecans
  • Pine nuts
  • Pistachios (IF tolerable)
  • Poppy seeds
  • Pumpkin seeds
  • Sesame seeds
  • Sunflower seeds
  • Walnuts
Seasonings
  • I love Simply Organic herbs and spices! They are exactly what they claim to be, simple, clean and organic. I find their spices so fresh and fragrant and they've enhanced my cooking greatly. I've listed my favorites, but the rest are equally fabulous. You can find them on Amazon or most health food stores. All herbs and spices are recommended unless you avoid night shades, in that case avoid paprika, chili powder and cayenne pepper.
    My Simply Organic “Must-haves”:
    • Cinnamon
    • Course ground black pepper
    • Dill
    • Garlic ‘N Herb blend
    • Garlic salt
    • Herb de Provence
    • Lemon Pepper
    • Parsley
    • Turmeric
  • Another company I love is Primal Palate blends. Some of the blends have night shades so read labels. They are grain and sugar free, organic and kosher.
    My favorite blends are Super gyro, Adobe seasoning and garlic and herb.
  • Salt: I recommend Celtic salt, Sea salt or Himalayan salt. They're unprocessed and have the minerals your body needs.... and BURSTING with flavor!
  • Sweetness: People want to know what sweeteners are best and my first choice is always fruit like bananas, apple sauce, apple butter or dates. After that, if go to raw honey, then coconut crystals ( or also called coconut sugar) both are low glycemic. If your sensitive to fodmaps, maple syrup is a good choice. For those with insulin issues natural stevia is the best choice. Anything ending in "ol", such as xylitol and erithrotol are sugar alcohol is very hard to digest for most people.
Canned & Jarred
  • Apple Butter (Eden makes a very nice organic one)
  • Applesauce (I prefer Eden, but other brands are ok)
  • Artisana Organic Coconut Butter or Nutiva Coconut Manna (Artisana makes handy mini- packs of coconut butter and other nut butters that are perfect for travel! )
  • Farmer’s Market Canned Pumpkin Puree
  • Fish (salmon, tuna & sardines): I recommend Wild Planet brand for canned, or Natural Sea for
  • Maranatha Sunflower Butter
  • Medford Farms Pumpkin Butter Native
  • Forest Canned Coconut Milk
  • Olives (all varieties)
  • Omega Nutrition Pumpkin Seed Butter
  • Once Again Unsweetened Cashew Butter (some people are sensitive to this)
  • Once Again Unsweetened Raw Almond Butter
  • Tahini, Achva or any other brand
  • Woodstock Pickles
Baking Ingredients & Sauces
  • Bob’s Red Mill Baking Soda
  • Bob’s Red Mill Cassava Flour
  • Bob’s Red Mill Chestnut Flour
  • Bob’s Red Mill Coconut Flour
  • Bob’s Red Mill Golden Ground Flex Meal
  • Bob’s Red MillHazelnut Flour
  • Equal Exchange Gluten-Free Baking Cocoa
  • Kal Pure Stevia Extract
  • Let’s Do Organic Shredded Coconut & Coconut Flakes (Grain Brain brand makes an equally excellent shredded coconut)
  • Madhava Organic Cassava Syrup (fructose-free sweetener)
  • Organic Gemini TigerNut Flour
  • Organic Traditions Cacao Nibs
  • Raw local honey
  • Simply Organic Non-Alcoholic Vanilla Extract
  • Wellbee’s Almond Flour (available at Amazon.com and in many health food stores)
  • Honeyville farms powdered egg white powder is the only egg white protein powder I have found with a hechsher
Sauces
  • Bragg Organic Raw Apple Cider Vinegar (contains mother of vinegar, or the strand-like enzymes of connected protein molecules)
  • Coconut Secret Coconut Aminos
  • Coconut Secret Coconut Aminos Garlic Flavor
  • De La Rosa Red Wine Vinegar
  • Maille Old Style Dijon Mustard and Whole Grain Dijon Mustard
  • Natural Earth Products Balsamic Vinegar
  • Organicville Yellow Mustard
  • Red or white dry wine, unsweetened
  • Woeber’s Reserve Whole Grain Dijon Mustard
  • Woeber’s Reserve Whole Grain Dijon Mustard
  • Woeber’s Reserve Champagne Dill Mustard

I can’t forget Tessames Salad Dressings! My favorites are lemon chesapeake, zesty ranch, lemon garlic, cracked pepper, and Italian. Not all flavors are certified kosher and some have soy honey and paprika so read labels!!!

- Rorie

Grains and Beans

When choosing grains, I always recommend whole, unprocessed grains. For those who do well with gluten, whole spelt, whole wheat or sprouted Ezekiel bread are your best options. There is a lot of confusion around gluten-free. People often assume that if a package says “gluten-free” it means healthy. It doesn’t! It is simply another fad, like the fat-free misnomer in the 90’s. Some of these products contains GMOs, high fructose corn syrup, processed oils and MSG. So do your homework and read labels! Healthy, natural food never goes out of style – gluten-free or otherwise.

  • Rorie’s gluten-free Oat Dough Mix for challah rolls, bagels, hot pretzels, twists, pizza crust, deli roll and even kokosh cake
  • Grain Brain sells excellent grains such as millet, kasha, oats and many whole grain flours. I especially love their white spelt flour for the most traditional white-looking whole grain challah.
  • Arrowhead Mills “Rice and Shine” and “Quinoa Rice and Shine” hot cereals
  • Ancient Harvest Quinoa Flakes and Quinoa are pre-washed and taste amazing
  • Eco Planet and Gluten Freeda both make excellent gluten-free oats
  • Lundberg sells the best rice, rice cakes and rice thins
  • Barbara’s produces a number of whole-grain and some gluten-free cereals, fruit juice sweetened
  • Tykada makes great rice pasta in many shapes
  • Mary’s Gone gluten-free grain and seed crackers: super-healthy!

A note on beans: To help digest beans more easily, I suggest always soaking beans before cooking. Canned or dried chickpeas are a great addition to a salad for a super carb-protein-fiber fix. “The Good Bean” makes a variety of air-dried chickpeas that are great as a trail mix along with nuts and air-dried apple chips.

Full n Free store coming soon!!!!

- Rorie

Liquids
  • Non-dairy milks: almond and coconut. My favorite company is Califia Farms. Their unsweetened versions are creamy and delicious. If you suffer with sensitivity to emulsifiers and gums, make your own milk with recipes online at welinessmama.com
  • Herbal tea (hot or iced)
  • Fruit-Infused water: what a wonderful way to add flavor without sweeteners! Make your
  • Water, Sparkling water or seltzer, no added sweeteners, with or without flavor
  • Organic high-quality coffee, for those who can tolerate it (I can’t!).
Kitchen Essentials

I love gadgets that help me cook and bake more efficiently. If youʼre like me, youʼve got a busy schedule and anything that saves you time is invaluable. Here are my go-to gadgets that make my time in the kitchen simpler:

  • BlenderBottle - Itʼs a shaker cup w/ a ball inside for smooth mixing. Itʼs perfect for making & storing salad dressings and smoothies
  • Cast Iron Grill
  • Cheese cloth - for squeezing liquid from veggies for certain recipes
  • Cookie Sheets
  • Dessert Bullet - it turns frozen fruit into creamy, naturally sweetened sorbet. So easy to use my kids make them all the time!
  • Disposable Containers (many sizes)
  • Evo Oil Sprayer- one of my favorite tools, itʼs the perfect alternative to chemical-laden aerosol oil sprays. Fill the bottle with healthy oil and spray on frying pans or on veggies for a light, even and pure spray. Iʼve also had wonderful results using my sprayer for spraying salads with vinaigrettes
  • Food Processors:
    • Braun is my favorite, but itʼs expensive. Cheaper brands often donʼt have the “kugel” blade for making kugel (finely shredded casseroles). I use mine for kugels, cake and muffin batter, dressings, ice cream and so much more
    • Cuisinart Mini-Prep Plus is great for ice cream, dressings and chopping veggies in small batches
  • Glass or Metal pans
  • Good quality Knives
  • Hand Mixer
  • Immersion Blender
  • Julienne Peeler
  • Light Box - for checking vegetables
  • Measuring Spoons & Cups
  • Mesh Strainer Bags - for soups and cholent
  • Metal Pots, Pans & Cookware
  • Mini Containers - for transporting salad dressing
  • Muffin Tins (standard and jumbo)
  • Nutribullet Blender/Mixer - excellent blending tool that comes in several varieties featuring different power levels. I like the Pro 900 (for me, the most powerful model, the RX, was too loud and too strong, liquifying everything!)
  • Palisades Parchment Muffin Cups - for muffins, rolls and individual kugels
  • Parchment Paper - for lining disposable aluminum pans
  • Salad Spinner
  • Steamer Pot
  • Strainer
  • Vegetable Pasta Maker / Vegetable Spiralizer - I recommend WonderVeg or Spiralife brands
  • Vitamix - powerful and very expensive, but absolutely great for blending soups, smoothies and so much more
  • Wok (large & with a lid)
  • Ziploc Bags (for bringing prepared food on the go)

Have a Question for Rorie? Contact Full 'N Free Today!