One of my tips for maintaining any type of diet is keeping a well stocked pantry. Not only does a well stocked pantry give you tons of options for whipping up delicious and nutritious meals, it also saves you time and trips to the grocery store.
For starters, can we all agree that our refrigerators and countertops should be filled with a colorful array of fresh fruits and veggies? Cool! While produce is an absolute necessity for any and everyone, the importance of this list is to highlight shelf-stable items and other items that are essential to keep around in your kitchen.
Caveat: Don’t stress about it…Make it your own! Use this list as a guide to assist you in setting up your own pantry then personalize it to your particular likes and needs. Oh, and ALWAYS, ALWAYS, be sure to have the ingredients to your favorite go-to meals on hand. In addition to fresh fruits and veggies, I intentionally left off fresh/dry herbs & spices. Chances are, you already have your favorites stocked in your pantry already. If there is a particular recipe that you’d like to try, then sure, feel free to add those particular herbs and spices to your next grocery list.
Ready? Let’s do this! Operation: “Build My Vegan Pantry” in full effect!
Legumes
Dry beans are ideal. For convenience, consider stocking up on canned beans. Oh, and just be sure to give them a good rinse to reduce the sodium content.
-Black Beans
-Garbanzo Beans (Chickpeas)
-Kidney Beans
-Lentils
Grains
Grains make an excellent side dish and can also serve to boast the heartiness of main dishes.
-Quinoa
-Brown Rice
-Couscous
-Jasmine Rice
-Amaranth
-Oats
-Bulgar wheat
Whole grain flours (if you like to bake)
-Cornmeal
-Whole Wheat pastry flour
-Whole Wheat flour
-Spelt Flour
-Specialty Flours (quinoa, teff, rice, etc)
Pasta & Noodles
Keep a variety of size and shapes of whole wheat pasta (lasagna, spiral, angel hair, spaghetti, penne, etc.
Asian Noodles (udon, soba, rice, bean, etc.)
Nuts Seeds, Dry Fruits
Keep what you like on hand. (Nuts and seeds should refrigerated during the hot summer to prevent them from going rancid)
-Cashews
-Pistachios
-Pumpkin Seeds
-Walnuts
-Macadamias
-Sunflower Seeds
-Almonds
-Flaxseeds (If you can only find them as whole seeds, just grind them in your blender or coffee grinder and store in a mason jar or plastic Ziploc bag)
-Chia
-Hemp
Nut Seed Butters
Look for natural organic options.
-Peanut
-Cashew
-Tahini
-Almond
-Sunflower
Sweeteners
-Raw Agave Nectar
-Pure Maple Syrup
-Coconut Sugar
-Medjool Dates
Oils/Vegetable based butters
-Coconut Oil (organic, extra-virgin)
-Sesame Oil
-Sunflower, avocado, or other lightly flavored oil (good for baking and cooking foods in high heat)
-Soy-free “Buttery” Spreads (i.e. Earth Balance , Melt)
Alterna-Milks
Store in the fridge.
-Almond
-Cashew
-Hemp
-Coconut (I buy this canned and keep in my pantry, then refrigerate after opening)
Vegetable Broth/Stock
Use Vegetable Broth/Stock to add a little extra “oomph” to sauces, rice, pasta or just use it as you see fit. You can make your own or choose from the long list of options at your local grocery store.
Vinegars
-Rice (for Asian-style cooking_
-Apple Cider (wide range use in cooking/baking and is an all around “helpful health tonic”)
-Balsamic
-Red/white wine vinegar
-Balsamic
Prepared condiments & sauces
For times you’d prefer the convenience of not having to make your own
-Pasta Sauce
-Salsa
-Barbeque Sauce
-Ketchup
-Salad dressings (opt for low-fat, low-sugar varieties of your faves)
Salty Flavorings
-Soy sauce (low-sodium)
-Tamari (a version of soy sauce made with little-to-no grains)
-Bragg’s Liquid Aminos (non-fermented alternative to soy sauce and tamari)
-Coconut Aminos (soy-free; often used a healthier alternative to soy sauce and tamari)
Other
Essential to have on hand for pairing with other foods and baking something super yummy
-Corn Tortilla
-Nori Wraps/Sheets
-Jams & Jellies
-Nutrional Yeast
-Cacoa/Cocoa Powder
-Semi Sweet Mini Chocolate Chips (Enjoy Life brand)
-Cornstarch
-Tapioca or arrowroot starch
-Baking Soda
-Baking Powder (Aluminum-free)
-Vegan Protein Powder
-Tea (for sipping and baking)
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