Stocking a vegan pantry is easy. Going vegan has never been easier than it is right now!
If you care enough about animals, our environment, and your health, then you are on your way to going vegan, and it’s never been as easy as it is right now! It’s up to you to make the switch and do what you believe is moral and just. We want to encourage you as much as we possibly can with information that shall set you off in the right direction.
With a full on vegan pantry in play and the right mind set, you simply cannot go wrong! Remember to give your palette a couple of weeks to adjust and get used to not consuming animal products. Once your palettes have been ‘reset’ to clean and healthy whole foods, you shall never look back again!
This list may not be a surprise to someone who is already vegan however, it can be a great resource to someone who is a lacto-vegetarian trying to become vegan. It is also a great resource for just about anyone looking to create healthy and delicious meals though . Having the right and basic ingredients in your pantry means you can cook a healthy meal, hopefully in a short time after you come home from a busy and tiring workday. Being vegan is not difficult but it takes a little effort on our part, especially when we are starting out. A vegan pantry does not contain any animal products, yet you can make wonderful meals with what you have on hand.
Here are some of the basic ingredients you will need in addition to groceries you may already have:
* Whole Wheat Couscous
* Brown Rice
* Quinoa (Pronounced Keen-wah)
* Spelt Flour:
* Whole Wheat
* Wheat Pastry flour (Good substitute for Maida or while flour)
* Teff Flour
* Soy Flour
* Besan (Gram flour)
* Rice Flour
* Beans flour (Any beans)
* Grains flour
* Semolina (Rava)
Pasta (check labels because pasta can contain eggs) :
* Various pasta shapes, like fettucine, linguini, angel-hair, spaghetti, penne, ziti, orechiette, farfalle, elbow pasta, lasagna noodles, orzo, to name but a few.
* Spinach pasta
* Rice noodles
* Soba noodles
* Potatoes Pirogies
Non-dairy products: (there is a wide range of non-dairy products, please do check them out).
* Soy Milk (Plain, Vanilla and Chocolate)
* Rice milk
* Almond milk
* Soy yogurt
* Vegan sour cream
* Vegan cream cheese
* Soy and other Vegan Cheeses
* Earth Balance or other vegan butters
* Peanut butter
* Tahini (Made with Sesame Seeds)
* Cashew butter
* White beans (Cannelloni)
* Red kidney beans
* Pinto beans
* Various lentils
* Black Beans
* Black-eyed peas
Sweeteners: (Many vegans do not eat regular sugar, as more than 50 percent of cane refineries around the world, use bone char which is a charcoal made from animal bone in refining and filtering process. Honey is also not a vegan substitute for sugar as it comes from a bee).
* Vegan sugar (white, powdered and brown)
* Agave Nectar
* Rice Syrup
* Maple Syrup
* Coconut sugar and coconut nectar
* Olive oil (Regular and Extra Virgin)
* Flax seed oil
* Sesame oil (great for Chinese recipes)
* Coconut oil (It is good for baking as well for your hair)
* Walnut oil
Nuts and Seeds:
* Pine nuts (expensive, but great for Italian dishes and pesto)
* Sunflower seeds
* Nigella seeds
* Pumpkin seeds
* Sesame seed (while, black)
* Hemp seed (another wonderful well rounded protein and omega base)
Canned goods: (Please always read your labels concerning shelf items as there may be some ‘hidden baddies’ in there. You will get to know which are safe to consume).
* Coconut milk and cream
* Tomatoes (diced, peeled and pureed, with spices)
* Garbanzo beans
* Green beans
* Kidney beans
* Cannelloni beans
* Artichoke hearts
* Olive in Brine
* Fruits such as mango, apricot, mandarin organges, mixed fruit
* Canned vegetables such as green beans, corn, potatoes, pumpkin, yams, and more
* Water chestnut and baby corn
Dry Herbs and Spices: (There are so many beautiful dry herbs and spices, please do enjoy them all).
* Chili Powder
* Paprika (Spanish and Hungarian, which is sweeter)
* Chipotle chilies in adobo sauce
* Oregano (Mexican and regular)
* Garlic powder
* Ginger powder
* Bay leaves
* Garam masala
* All spice
Fresh Herbs: (Do consider growing some of these in your garden and on your kitchen window sill! Many are so easy and fun to cultivate, and fresh herbs are so divine).
* Lemon grass
Vegetables and Fruits: (The list is endless! Eat a variety of fruits and vegetables seasonally).
* Onion (Leeks, Shallots, Red, Yellow, White, Scallion)
* Eggplant (various types)
* Bell Pepper or Capsicum (Green, Yellow, Red and Rare Purple)
* Squash (various types)
* Tomatoes and Tomatillos
* Cabbage (green, purple, Chinese, bok choy)
* Greens (collard, mustard, spinach, lettuce, watercress, kale, arugula)
* Brussels sprouts (a misunderstood vegetable that can be cooked deliciously)
* Endive and Sorrel
* Yams, Sweet Potatoes
* Parsnip. Rutabagas
* Potatoes (red, white, regular and Peruvian purple)
* Jerusalem Artichoke
* Grapes (green, purple)
* Oranges (mandarin, blood oranges, clementines)
* Lemons, Limes
* Banana (baby and regular)
* Passion Fruit
* Sitaphal (custard apples)
* Star Fruit
* Soy sauce
* Thai curry sauce
* Topica pearls
* Vegan Chocolate
* Sea Vegetables
* Soy ready made burger
* TVP (Textured Vegetable Protein)
* Sprouts and sprouting has amazing health benefits! We do recommend that you get more hands on with these little guys!
Egg Replacer Suggestions: (Baked goods made with eggs come out chewy and moist but they come at a very high cost, especially to chickens who live in very inhumane conditions and are subjected to pain and suffering. Eggs also come at a high cost to humans as they are loaded with antibiotics and hormones and are high in cholesterol. Eggs can also carry salmonella).
It is possible to make chewy and moist baked goods without using eggs. The measures below correspond to 1 egg. If you’re using more, adjust accordingly:
* 1 teaspoon soy flour + 1 tablespoon water
* 1/2 mashed banana (for baking sweet goods)
* 4 tablespoons unsweetened applesauce
* 1/4 cup pureed tofu with little added water
* 1 tablespoon ground flax seeds (flax meal) + 3 tablespoons water
* Store bought egg substitutes.
Choose what works for you and your family. The ultimate goal is to eat healthy, natural and unprocessed food that is good for us, saves animals and improves our environment.
Are you vegan? Are you thinking about making the switch? Did this list help and inspire you to add and or make the switch on your next shop! Please leave your comment in our comment box, we would love to hear from you, and please share this list out to others whom you think shall benefit!
~ Active Vegan ~