Transitioning to Vegan – Stocking Your Kitchen for Vegan Eating

Deb | 02/05/2014 | Reply

Shopping for your new eating plan can be fun and exciting. You’re taking charge of your life and health in a way you never have before. While in the store, take the time to enjoy the variety of food purchases, the colors and the smells of your purchases.

Check for a Farmer’s Market in your area. Farmer’s Markets provide a prime opportunity to get the freshest possible fruits and vegetables at a much lower price than at the supermarket. Take this list with you and prepare your kitchen for success. Knowing that these items are readily available at meal time means you’ll always be able to whip up a tasty and healthy plant based meal at any time.

Changing your style of eating requires that you clear out the foods you won’t be using anymore, and make the RIGHT foods easily available. Stock your fridge, cupboard, freezer and spice cabinet with any or all of the following items.

Note that these items don’t have to be purchased all at once!!! These are just items that you will use regularly and which, by having them on hand, will enrich the flavors of your vegan dishes and round out your diet with a variety of nutritious fruits and vegetables.

Condiments

Extra-virgin olive oil
Coconut oil
Red-wine vinegar
White wine vinegar
Apple cider vinegar
Rice wine vinegar
Reduced-sodium soy sauce or Bragg’s Liquid Aminos (less sodium)
Hoisin sauce
Sweet chile sauce
Toasted sesame oil
Tabasco sauce
Dijon or whole-grain mustard
Sweet or dill pickle relish
Veganaise vegetarian mayonnaise

Seasonings

Kosher Salt
Seasoning salt
Garlic salt
Smoked paprika
Black peppercorns and pepper grinder
Herbs and spices, assorted dried (basil, parsley, thyme, paprika, cayenne, cumin, onion powder, garlic powder, oregano, curry, turmeric, dried red pepper flakes
Favorite salt-free, all-purpose seasoning (such as Spike seasoning)
Onions – fresh and dried flakes
Garlic, fresh
Ginger, fresh
Pure lemon and vanilla extracts

Dry Goods

Pasta (artichoke, brown rice, quinoa, amaranth, etc.)
Pearl barley (quick-cooking )
Couscous
Millet
Quinoa
Nutritional yeast
Brown rice (regular long-grain or Basmati)
Dried beans and lentils
Flour (look at the many options besides wheat; store opened packages in the refrigerator or freezer in zip lock bag)
Rolled or steel cut oats
Granola
Crackers, whole-grain
Unsweetened cocoa powder

Nuts, Seeds & Fruits(Store opened packages of nuts and seeds in the refrigerator or freezer)

Raw walnuts, almonds, and/or pecans
Natural peanut butter and/or other nut butter with no additives
Pumpkin seeds (pepitas), sesame seeds, sunflower seeds, chia seeds
Tahini (sesame paste)
Dried apricots, prunes, cranberries, dates, and raisins

Canned, Cartoned & Bottled Goods

Low sodium vegetable broth
“No-chicken” broth
Mushroom broth
“Lite” coconut or almond or rice milk
Tomatoes (chopped)
Tomato paste
Black, kidney, pinto, Great Northern, chickpeas, lentils

Refrigerator Items

Coconut, rice or nut milk
Corn or sprouted grain tortillas
Lettuce
Pico de Gallo or Salsa
Carrots
Red bell peppers
Tofu (non-GMO, organic)
Tempeh
Celery
Vegan butter spread
Vegan cheese strips
Green onions
Kale
Spinach
Broccoli
Zucchini
Hummus (or make your own)
Cabbage
Leeks
Potatoes
Yams
Mushrooms

Pantry Items

Onions (red and yellow)
Garlic, fresh
Avocados
Agave nectar (light)
Bananas
Vegan pasta sauce (in jars)
Ezekiel or other whole grain or sprouted grain bread
Pita bread
Hemp or pea protein powder

Freezer

Frozen strawberries, blueberries, mango
Buy fresh bananas, then peel and freeze them in Ziplock bags
Frozen vegetables: peas, chopped spinach, broccoli, organic corn, edamame
Veggie burgers
Ground flaxseeds

I’m sure you’re come across recipes that require some other ingredients not on this list. But with most of these items readily available, you should be able to maintain your new eating plan without much problem.

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