The wellness world often talks about ‘detoxing’ your body, but what about your home? Did you know that the average kitchen contains hundreds and even thousands of toxins, and at least 25 specific toxic products? That’s a lot for your body to deal with on a daily basis, and it doesn’t even take into consideration what might be coming from our tap water, food and those emitted by simply cooking your meals.
But as always, we’re not here to scaremonger. We’re here to empower you with the tools to make positive changes for greater wellbeing. To take charge of your home, your life and your health. And like much of our health, it all starts in the kitchen….
Healthier Kitchen Swaps
Our bodies have evolved to live in a natural environment, which is one of the biggest reasons many kitchen products are so toxic for us. We just haven’t been exposed to this level of unfamiliar chemicals at such a high level before. When it comes to making healthier swaps though, it’s not about throwing all your possessions away or fearing your pots and pans – it’s about doing what you can and making one healthier decision at a time. It can take years to research and collect the items that are going to work best for you, so we recommend choosing which kitchen items you use the most, and starting by making healthier swaps for these. Already have a super healthy kitchen? We’d love to know your top recommendations.
Before we dive into our top 10 healthier kitchen swaps, it’s useful to understand a few specific terms that often pop up in conversations like this, but aren’t always clear:
Microplastics: Tiny plastic particles, usually smaller than 5 millimeters, that come from the breakdown of larger plastics or are found in cosmetics and cleaning products. They tend to stay in the environment from decades to centuries as they easily enter our waterways and food. Microplastics accumulate in the body, and have been linked in studies to inflammation, cellular damage, and potential hormone disruption.
Forever chemicals: A group of man-made chemicals known as PFAs. They don’t break down in the environment or the body… ever. As they accumulate, PFAs are associated with hormone disruption, a weakened immune response, liver damage, increased cholesterol, and higher risks of certain cancers.
Endocrine disruptors: There’s a reason testosterone levels are at an all time low, and why fertility issues are increasing each year, and much of it is linked to these chemicals. Endocrine disruptors do exactly what they suggest; they disrupt the endocrine (hormone) system. They body’s hormone system, which can disrupt growth, metabolism, reproduction, and development, increasing the risk of long-term health problems such as infertility, developmental disorders, and certain cancers.
Volatile Organic Compounds: Abbreviated as ‘VOCs’, these are chemicals that easily evaporate into the air from cleaning products, paint, fuels or even new furniture. Inhaling them can irritate the lungs and eyes, as well as trigger migraines, headaches, dizziness and increase long-term disk of respiratory and neurological problems.
Our Top 11 Healthier Swaps
1.) Non-stick pans
Non-stick pans are coated in PFAS - ‘forever chemicals’ that don’t break down easily and are associated with hormonal disruption, liver and kidney problems, reduced fertility, immune system suppression and cancer risk. This coating can start to release toxic fumes at high temperatures, and when scratched, the pans release microplastics and chemical particles that we then ingest, leading to further health issues.
Swap for:
£ Stainless steel
££ High quality ceramic
££ Cast iron
£££ Carbon steel
These alternatives are durable, naturally non-stick, and safer to use as they don’t release toxic chemicals. GreenPan and Le Creuset provide some of the cleanest and highest quality pans out there, whilst Skeppshult is top for cast iron pans.
2.) Plastic utensils
When plastic cooking utensils come into contact with heat (especially hot oil), they release microplastic particles that disrupt hormone health, cause inflammation, cell damage and gut dysfunction. Plastic utensils are only ever tested for short-term use, not years of daily use in the kitchen, and now research is finding microplastics in human blood, organs and even placenta tissue.
Swap for:
£ Bamboo
££ Solid wood
££ Stainless steel
These alternatives don’t leach chemicals, last for a longer period of time and are safe to use at higher temperatures. Wooden utensils can be a little susceptible to mould growth if they’re not dried properly, so opt for stainless steel if possible, or make sure to air-dry completely after washing and store in the open air, rather than a drawer. Two of our top UK independent brands for healthier kitchen utensils include PurePrep and Peace With The Wild.
3.) Plastic chopping boards
Unsurprisingly, plastic chopping boards release a tonne of microplastics into our food when we use them. The boards are easily cut by sharp knives, and these deep grooves can harbour bacteria that are hard to clean off and often remain there for a long time. With long-term use, it’s estimated someone who uses a plastic chopping board regularly could ingest around 50g of plastic per year, leading to inflammation and oxidative stress, hormonal disruption, and increased risks of metabolic and cardiovascular disorders, as well as neurological disorders like Alzheimer’s and Parkinson’s disease.
Swap for:
£ Bamboo
££ End-grain hardwood like maple or walnut
£££ Stainless steel
Stainless steel is a little harder on knives, but potentially lasts a lifetime, whilst wooden chopping boards don’t tend to blunt knives, and neither leach chemicals into food. Epicurean have a wood fibre non-toxic and microplastic-free chopping board that is easy on knives, whilst Argon Tableware is a go-to for long-lasting stainless steel.
4.) Aluminium foil
Your childhood school sandwiches were probably wrapped in it, but aluminium foil is associated with multiple negative health outcomes. When introduced to high heat, acidic or salty foods, this increases leaching, and higher exposure is linked to neurological issues when aluminium accumulates in the brain, as well as placing excess stress on the bones and kidneys. This means it’s pretty important to avoid it as much as possible, especially when it comes to cooking foods like tomatoes or fruit. Even the World Health Organisation considers frequent use of aluminium foil with high heat a problem.
Swap for:
£ Unbleached parchment paper
££ Tempered glass or borosilicate
£££ Stainless steel baking sheets and roasting pans
These alternatives are non-reactive and don’t leach harmful metals or chemicals. If you’re looking for a quick alternative, go for unbleached parchment paper, or a stainless steel baking tray for a long-term replacement. Brands like If You Care provide healthier unbleached parchment paper, whilst ProCook and John Lewis’ stainless steel baking trays are high quality and non toxic.
5.) Plastic food containers
Many plastic food containers include BPA, BPS and phthalates. If the label says ‘BPA Free’ this doesn’t necessarily mean ‘chemical free’ either, so don’t settle for companies who are trying to trick you into buying their toxic products. Just opening, closing, washing and scratching plastic food containers releases microplastics, and microwaving or dish washing them can accelerate the breakdown and release of harmful substances.
Swap for
£ Silicone
££ Tempered or borosilicate glass
£££ Stainless steel containers
Stainless steel and glass are non-reactive and durable, and best for storing hot foods. Silicone is generally a clean option, being lightweight and suitable for freezing meals in too. Some of the best alternatives come from Elephant Box and VonShef.
6.) Oven cleaner
If there’s one top toxic product lurking in your kitchen, it’s probably oven cleaner. Most commercial brands are extremely harsh chemical products that can burn the skin and eyes, initiate lung irritation and chemical pneumonitis if inhaled, and may trigger asthma. If they’re not thoroughly rinsed, the chemicals within oven cleaners like sodium hydroxide, methylene chloride, or monoethanolamine that are highly toxic can break down when the oven is heated again and contaminate food.
Swap for
£ Baking soda and white vinegar
££ Steam cleaning with water and heat
£££ Plant based or enzyme cleaners
Baking soda and vinegar seem to be able to clean pretty much anything and are incredibly effective at cutting through grease if you put in a little of your own elbow grease… Enzyme cleaners also work well at breaking down the grime that builds up in the oven, without leaving harsh chemicals. ‘Cleaner’ brands include Dirtbusters Bio-Oven and Miniml.
7.) Chemical-coated baking paper
Most parchment paper used for baking is coated in chemicals that make it ‘non-stick’. Cheaper and older brands tend to include PFAs (those ‘forever chemicals), linked to hormone disruption and even types of cancer. White parchment paper is often chlorine-bleached, and the residue can leave behind traces of dioxins that leach into food when heated.
Swap for:
£ Greasing your baking pan directly with butter, tallow or coconut oil
££ Unbleached non-toxic parchment paper
£££ Stainless steel or tempered glass baking tray
In many cases, you may not need any parchment paper at all. If you do need it, look for un-bleached and chemical free brands like If You Care.
8.) Washing machine tablets
Another product high up on the toxic kitchen list is washing machine tablets. They’re a source of densely concentrated chemicals containing surfactants and solvents linked to skin irritation, eczema, rashes, eye irritation and respiratory issues. Many of them contain synthetic fragrances which can trigger migraines, asthma and hormonal disruption in sensitive individuals, and once again they release microplastics into waterways. If you’ve ever wondered why you get random migraines, or irritated eyes or skin, it could be linked to the times your washing machine is on, or the chemical residue left on your clothing. Even if a brand markets their product as ‘water soluble’, research actually shows that the tablet is unlikely to fully break down at all and remains in the environment.
Swap for
£ Soap nuts or soap flakes
££ Laundry powder with a short ingredient list and no added fragrance like those from Kit & Kin
£££ Fragrance free plant based liquid detergents like those from Ecover
Always look for the shortest ingredient list possible with the least chemicals and zero fragrance. If you do use washing machine tablets or less natural products, it’s always best to turn on your washing machine at a time when everyone is out of the house to minimise inhaling the synthetic chemicals. We like Ecover, Bio-D, and Friendly Soap.
9.) Surface spray
When we spray products around the kitchen, not only are we covering the surfaces and potentially everything in the surrounding area with chemicals; we’re also inhaling them. Many of them release ‘volatile organic compounds’, (VOCs) and even though they contain the word ‘organic’, they’re far from healthy. These VOCs can trigger asthma flare-ups, throat irritation, headaches and dizziness, as well as skin irritation and hormonal disruption when it comes to the brands that contain phthalates and synthetic fragrances. There’s also such a thing as being too clean, believe it or not… Excessive antibacterial cleaning kills beneficial microbes and promotes resistant strains in the same way excessive antibiotic use does.
Swap for
£ White vinegar
££ White vinegar and Castile soap
£££ Plant based eco cleaners with certifications like Allergy UK Seal of Approval, Ecolabel, or Cradle to Cradle Certified.
Hot water or white vinegar really can be all you need to thoroughly clean kitchen surfaces, leaving the room clean and safe for everyone in the family, including pets. Brands that include healthier ingredients include Ecover, Kit & Kin, and Attitude.
10.) Microwave
They may be convenient and mean you’re only 30 seconds away from the perfect mug cake, but microwaves come with a host of health issues. Like all of these products, our bodies simply haven’t evolved to be exposed to them, especially on a daily basis. Simply sitting in your kitchen doesn’t make the microwave dangerous - it’s when they come into contact with commonly microwaved foods that the issue occurs. Heating plastic containers in a microwave accelerates chemical leaching and the release of microplastics, and degrades nutrients such as vitamin C, B vitamins and antioxidants. The actual micro-waves alter the structure of food molecules that not only changes the texture, but can change the cell structure of it too, meaning your body may not digest the food the same way it would if it was cooked in an alternative way. As well as this, microwaves do emit radiation, and even manufacturers advise not standing directly in front of them whilst they’re running…
Swap for:
£ Stovetop
££ Oven
£££ Steamer
Deciding to ditch your microwave not only saves you from the long list of associated health issues; it automatically means you’re less likely to consume processed foods, and more likely to cook from scratch and consume real, whole, beneficial foods our grandparents would recognise.
11.) Tap water
In the UK, tap water contains trace amounts of chlorine, pesticides, and disinfection by-products, as well as the PFAs and microplastics we’ve been talking about. But did you know, the UK government wants to add more of a known neurotoxin to it - fluoride. The UK is pushing for 1mg/L of fluoride in our water, while US courts just set the safe level at 0.4mg/L. A 2020 study from York University, Ontario showed that for every 0.5mg/L increase in fluoride (about the difference between fluoridated and non-fluoridated areas), there's a scary 9.3 decrease in IQ levels for bottle-fed babies when they reach primary school. Fluoride can also disrupt thyroid function and may have adverse effects on bone density.
For more on tap water, read our blog here
Swap for:
£ Our ancestors got much of their hydration from mineral-rich whole food sources like broth, raw milk, fruit, vegetables and soups
££ High quality countertop filter like Berkey or Zerowater
£££ Whole house filtration system such as a reverse osmosis system
Our Kitchen Cupboard Staples
Salt
Salt is probably already in your cupboard, but is it the best type for you? Salt has been demonised for the last several decades, yet real, mineral-rich salt is actually vital for the body, and comes with a host of health benefits. Table salt is the type to avoid, as it’s highly refined, often contains additives, and is stripped of minerals. Sea salt however, provides important trace minerals like magnesium, potassium and calcium (as well as of course sodium), that support the body’s functions. It aids digestion and supports optimal electrolyte balance too. We like Maldon Sea Salt and Celtic Sea Salt.
Bone broth
Your great grandparents probably made broth regularly, and it’s a traditional and incredibly nourishing ancestral food. Bone broth contains important amino acids like glycine, proline and hydroxyproline that support gut and joint health, connective tissue, glowing skin, detoxification and better sleep. It can be used as the base for countless recipes including soups, stews, bolognaise or sauces, or sipped as a gut-healing drink all by itself. Stay tuned for something very exciting coming from us here....
Raw honey
The only honey really worth having in the cupboard is true, raw honey. Other types of honey are heated, killing off the beneficial enzymes, antioxidants and vitamins, and some even contain added sugar. Raw honey contains prebiotics that aid digestion, and is naturally anti-inflammatory and antibacterial to soothe sore throats or minor infections. Look for raw, local honey for the best benefits.
Beef Liver Capsules
Nature’s original superfood, beef liver is rich in vital nutrients like vitamin A, B vitamins, choline, iron, copper and zinc. It has been used as a traditional food to fortify and strengthen, support fertility and post partum, and provides a wealth of benefits for the gut, immune system, eyes, skin, and so much more.
Free Range Eggs
Eggs are said to be a ‘perfect food’, and with an abundance of nutrients like vitamins A, D, E, B12, choline, selenium and iron, as well as high quality protein and fats, perhaps they are. Eggs provide a balanced mix of fats, proteins and minerals in an easy-to-digest form and many cultures even advise consuming up to 10 per day for mothers in the postpartum period. Always look for organic and free range or pasture-raised, as this indicates a kinder life for the chickens, as well as more nutrient-dense yolks.
Grass Fed Butter
Spread it over sourdough, stuff it into medjool dates or melt it over vegetables; butter is loaded with fat-soluble vitamins like A, E, D and K2, which are important for vision, bone health, and immune function. Grass fed butter is higher in anti-inflammatory and brain-boosting omega 3 fatty acids and anti CLA than grain fed, and can be a great support for gut health too.
Fresh Herbs
Rich in antioxidants and with anti-inflammatory properties, having fresh herbs in your kitchen is a little like having your own little medicine cabinet on your windowsill. Fresh herbs like mint soothe the digestive tract, whilst parsley and basil are rich in antioxidants. Rosemary is a wonder-herb that helps reduce inflammation, can boost brain function, aids digestion and has antimicrobial effects that can help fight fungi and bacteria.
Dried Herbs
Add a sprinkle of herbs to a meal and you’ll be adding a depth of flavour without having to rely on packaged sauces and processed ingredients. Herbs like oregano, thyme, rosemary and sage retain much of their flavour and benefits even when dried and have a naturally long shelf life.
Collagen
We consider collagen a non-negotiable in the kitchen, as after our mid-20s, the body’s collagen production declines, leading to aches and pains, fine lines and wrinkles, and a higher risk of gut damage. Traditional meals like slow cooked meat on the bone or chicken feet broth are naturally rich in collagen, but may not contain enough to support you if you have an active lifestyle, joint pain, or want to give your skin an extra boost. Collagen provides amino acids needed for strong and healthy joints, skin, hair, nails, gut health, as well as supporting detoxification and sleep. We add 10-20g (1-2 scoops) to coffee or smoothies daily.
Gelatine
Gelatine is the cooked form of collagen, which is particularly rich in glycine. This amino acid deeply supports gut lining integrity, which can directly reduce skin issues like inflammation, acne, eczema and rosacea. It’s also important for detoxification and sleep. You can mix gelatine into drinks and meals, or use it to make our animal-based marshmallows.
Tallow
A rendered animal fat, tallow has been used for centuries in cooking, especially before the rise in vegetable oils. Tallow has a high smoke point, naturally long shelf life, and adds a rich flavour to meals. You can even use it on your skin, as it contains vitamins A, D, E, and K, which support skin repair, elasticity, and support a strong skin barrier, making it a versatile ingredient to have on hand.
Ghee
Another top cooking fat, ghee is clarified butter, made by gently simmering butter to remove water and milk solids, leaving behind pure golden butterfat. Like tallow, it’s been used for centuries, has a high smoke point, and is lactose and casein free, making it often very suitable for those with dairy issues.
Olive Oil
A good quality olive oil is a valuable ingredient, and there’s more to it than cooking. In fact, it’s best to use olive oil to drizzle on salads or over roast vegetables once they’re out of the oven, rather than using it with high heat, to retain the maximum health benefits. Extra virgin olive oil can reduce inflammation, has antioxidant properties, and is even linked to better cognitive function and gut health. Some people even choose to drink a shot of it first thing in the morning for a quick way to obtain the benefits. For best quality, look for labels that include: ‘Extra virgin’, a harvest date within 12-18 months, dark glass packaging, ‘single origin’ and ‘cold pressed’.
Organic Raw Cacao
A key ingredient in our Raw Cacao & Maple Sea Salt Beef Protein, raw cacao contains powerful levels of magnesium, antioxidants, and flavonoids that can improve blood flow and lower blood pressure. It also has mood-boosting benefits, thanks to compounds like theobromine and phenylethylamine, and is rich in iron, potassium and zinc too. Look for raw, organic and third party lab-tested (which ours always is) for the healthiest choice.
Madagascan Vanilla Bean
The regular vanilla you’ll find on supermarket shelves is often loaded with sugar additives, artificial colours or preservatives, and is sometimes not even real vanilla at all, but a synthetic compound called ‘vanillin’ that mimics vanilla flavor but lacks the benefits of real vanilla. True Madagascan vanilla (like you’ll find in our Madagascan Vanilla Beef Protein), contains antioxidants, supports digestive health, promotes cellular health and has natural calming and stress-reducing effects.