garden-of-vegan: I just answered an ask about my vegan grocery...

By: vivian on 17:01

Share it Please

Tweet

garden-of-vegan:

I just answered an ask about my vegan grocery essentials, so I thought I might as well post it here too!

Here are my resources for building your own healthy vegan grocery list:

• Building a Healthy Vegan Grocery List
• Vegan Lifestyle on a Budget

You can also check out my grocery posts, you might find them helpful too. Here’s the links to the 2 most recent ones:

• Groceries 04/23/14 – Includes prices + My flexible menu for the week + Shopping FAQ
• Groceries {Week 2} With Prices + What I Ate Last Week + Featured Products

Below are my essentials for eating healthy, these are the types of foods I like to have on hand at the start of each week. *Starred ingredients indicate items that I stock up on (usually from Costco) or items that last a long time, not things I buy on a week-to-week basis.

This is the list of foods I’d buy if I had to suddenly restock my kitchen from scratch. I’d choose these ingredients because I find them really easy to use, versatile, and really good for mixing and matching to create tons of different dishes.

Fruit

• apples
• bananas
• oranges
• whatever else is on sale and looks good (lately it’s things like berries, melons, pineapple, kiwis, etc.)
• frozen mixed berries and frozen mango*
• orange juice*

Vegetables

• spinach (essential for salads)
• cucumber
• carrots
• zucchini
• broccoli
• kale
• mushrooms
• grape tomatoes
• avocados
• garlic*
• canned tomatoes or pasta sauce* (look for one made with wholesome ingredients)

Grains/Carbs

• sprouted grain bread*
• brown rice and/or quinoa*
• whole wheat pasta*
• granola*
• oats*

Beans/Legumes

• canned low sodium chickpeas*
• extra-firm tofu
• hummus*

Nuts/Seeds/Other

• almonds*
• pumpkin seeds*
• peanut butter and/or almond butter*
• soft pitted dates*

Vegan Non-Dairy

• non-dairy yogurt (or dessert tofu)
• soy or almond milk (unsweetened)

Other

• sriracha*
• nutritional yeast*
• light soy sauce*
• coconut oil/olive oil*
• mustard*

Non-Essentials

• Daiya Cheddar-style shreds
• Earth Balance Buttery Spread
• Vegenaise vegan mayo
• Superfoods: chia seeds, hemp hearts, cacao nibs, etc.*

With this list you can make:

• salads 
• yogurt and berry granola parfaits
• smoothies
• sandwiches
• vegan lunch bowls
• stir-fries
• pasta
• veggies & hummus
• fruit with peanut butter
• date balls
• toast with pb & banana
• toast with mashed avocado
• fruit salad
• oatmeal with berries/nuts/nut butters
• tofu and vegetable broth soups

Here are some of my favourite recipes using those ingredients:

Baked Sriracha and Soy Sauce Tofu (in salads, wraps, sandwiches, and vegan lunch bowls - I use it all the time)

Tofu Noodle Soup [version 1] [version 2]

Classic Green Smoothie

Broiled Apple & Almond Butter Sandwich (you can also do PB & banana)

Mixed Berry, Granola, and Yogurt Parfait

Date Balls

You can also browse Garden of Vegan tags for: Breakfast, Lunch & Dinner, Snacks, Smoothies, and Food on the Go. Most meals are made mostly with the ingredients above or would be really easy to substitute.

via @notiun

Related post