“Good morning, world!” Mug of coffee in hand, you grab paper, pen and start your shopping list…
- almond milk
Uh, let’s see – you want to try this plant-based diet thingy, but you have no clue what to buy? Is vegan organic? Is organic vegan? Do I need to go to a special market? Is it going to cost me my first-born?
Completely flummoxed, you grab your second coffee, head to your cushy chair and watch an episode of Monk. Be honest, you know you’re not going to watch just one. Hours later you haven’t added anything else to that dang list. You sigh and think, “I’ll be vegan tomorrow.”
If I may…
Vegan and organic are two entirely different things. Vegan just means plant-based; no meat, dairy, eggs or honey (more on the bee topic in another blog).
Organic means grown and produced without chemicals, fertilizers or pesticides. I try to by organic whenever possible, but sometimes the wallet won’t allow. Check out the dirty dozen list to see which products are the worst offenders. Then buy non-organic for the items not on that list.
Yes, eating vegan can be pricey, but it doesn’t have to be. If you want to buy tofu, seitan, tempeh, nutritional yeast, and pre-made vegan food, the grocery bill can add up quickly. I would recommend first trying to cook without these strange, new ingredients, then experiment with them one at a time.
I would definitely get ya’ some Almond milk (or other non-dairy milk, i.e., cashew, rice, soy, coconut). Trader Joe’s has the best price for organic unsweetened almond milk.
Earth Balance buttery spread. It’s amazing! You can bake with it, mash your taters’ with it, spread it on toast… It comes in several varieties including soy-free and organic. I LOVE this stuff and I know lots of non-vegans who use it. Don’t go overboard though, it still contains fat, salt and one tablespoon has 80 calories.
So, those are the only two weird ingredients you should add to your list. Not so alien, right?
Quinoa (KEEN-wah) – Known as the ‘ancient grain’. Quinoa is not actually a grain – they are seeds. Quinoa is a complete protein which makes it ideal for vegans. It is pricey if bought from your local grocer so I buy a large bag, 4.5 lbs., from Costco. It’s their own brand, Kirkland. It’s organic, pre-washed (the best part) and it’s a great price! If you want to buy a smaller bag, Amazon has a decent price on Nature’s Earthly Choice.
Brown rice – organic, if you can
Maple syrup – the real deal is expensive, so you can substitute with agave or vegan cane sugar – not difficult to find. Some folks use stevia or monk fruit, but I don’t like either – they taste artficial to me. My daughter’s friend uses the monk fruit sweetener and loves it – you may want to give it a shot. Costco has organic maple syrup at a good price. Maple syrup at Amazon.
Veggie stock – I usually make my own, but when I get lazy, I buy it at the grocery store. They usually have one or two that are organic. It’s much better to make your own, then you control the amount of salt. Pacific Foods veggie broth at Amazon.
Peanut butter – again, I like to buy organic. But if you don’t want to pay that much, at least get the natural – no added sugar or salt – just peanuts. Organic peanut butter at Amazon.
Coconut oil – this is a great, multi-purpose oil, if you get some on your fingers, just rub it into your face – great moisturizer! (I’ll expound on this marvelous oil in another blog). But some people don’t like the coconut flavor it gives to dishes. You can use olive, peanut or grapeseed oil if you prefer. If you do use the coconut oil, Costco has the best price! Be sure to buy organic, extra-virgin and unrefined. Amazon also has a great price for coconut oil.
Some perishables I like to have on hand:
Onions – I like a variety here; yellow, red, shallots, scallions
Sweet peppers – red, green, orange, yellow
Hot peppers – if that’s your thing. I like spicey!
Mushrooms – large portobello caps are great on the grill. It’s fun to try different varieties of shrooms.
Garlic – duh
Ginger – fresh is the best!
Lemons & Limes
Nuts – walnuts, peanuts, cashews… to name a few
Ground flax seed – not a necessity but a great source of omega-3 fatty acids. I like to add it to cereal, salads, veggies and smoothies. It can also be used as an egg substitute in cooking/baking when added to water (3T. water + 1T. ground flax = 1 egg). Costco has the best price, but it’s 10 lbs. – that’s a heap o’ flax! So, I prefer to get it from Znaturalfoods.com. Sorry if you don’t have a Costco where you live – hopefully you have something comparable. If not, look online for some deals. It’s best to buy the whole seeds and grind them in a coffee grinder as needed. Keep unused portion in fridge and be sure to use ground, not the whole seed – ground is more thoroughly digested and you absorb more nutrients.
I’m sure there are loads of items I could have added to your list, but that’s enough for now. Ok, just one more…tahini. Tahini is a paste made from toasted sesame seeds. It’s one of the ingredients in hummus. It’s so yummy. It can also be used in salad dressings, dips, sauces or to make a delicious candy called halvah.
Tahini is easy to make. If you feel so inclined, buy sesame seeds in bulk or it will be way pricey. You can get 2 lbs. at Znaturalfoods.com for only $10.99.
So uncork a vegan wine or pour a cold vegan brewsky and cook up something awesomely vegan. Well, perhaps you should cook before you imbibe!
Got questions? Don’t be afraid to ask, I won’t bite…..I’m vegan!
p.s. Some liquor is not vegan so be sure to go to barnivore.com before you buy.
p.p.s. Pinterest.com is one of my favorite sites to get ideas for vegan recipes.
p.p.p.s. I am not affiliated with any of the above-named companies.