This is a list I posted in the `Not a vegan yet` thread:
Some basic supplies for eating vegan:
brown rice
oatmeal
quinoa
whole grain bread
almonds, walnuts, pumpkin seeds
peanut butter
almond butter
tahini
spinach
other dark green leafies depending on whatīs in you area, like chard, mustard greens, etc.
broccoli
cauliflower
carrots
tomatoes
avocado
peppers - all colors
garlic, onion, ginger
soy, rice, oat or almond milk, depending on what you like - get fortified ones with little or no sugar added.
bananas, mango, papaya
other fruits you like
dried fruits like figs, apricots, dates, raisins
beans - dried are best, but if you donīt like to cook, canned are ok - get a few different kinds as the nutritional value varies.
tofu, seitan, or other substitute meat as you like.
vegetable and/or fruit juice
This is just a basic list - there are alot more foods to enjoy, but eating from this list should cover your nutrition pretty well -
Check the recipes thread for some ideas on preparing foods.
You can get almond butter in any whole foods grocery store or health food store - there are all kinds of nut butters available - haselnut, cashew, sesame (called tahini) and almond. I love them, and they are nutrient dense.
Nuts and nut butters have alot of fat, but its plant fat, so it shouldnīt be a problem unless you pig out on large amounts! A tablespoon a day or a few times a week wonīt make you gain weight.
Watch out for hydrogenated vegetable oil in the nut butters - very bad for you - the ingredient list should only include nuts, perhaps a bit of salt or vegetable oil, at the most.
The latest data suggests that you may be able to cut your risk of sudden cardiac death in half, just by eating nuts twice a week.[11] And studying 25,000 Seventh Day Adventists, those that ate just a handful of nuts (1 oz.) five or more times a week lived two years longer! Years onto your life and delicious--that's what vegetarianism should be all about. So surround yourself with nuts (which shouldn't be hard in the vegetarian community--just kidding!
Yeah, but aren't nuts fatty, though? Yes, but they're packed with good fats (especially almonds, hazelnuts, macadamias and pecans). There is not a single study in the entire medical literature that I'm aware of that failed to show health benefits from nut consumption. Nuts are one of the healthiest foods on the planet. So why doesn't everyone eat them every day? Perhaps because there is this persistent myth that nuts make you gain weight.
Last month, the chairperson of one of the most prestigious nutrition departments in the world, Loma Linda University, reviewed all the available data on nut consumption and body weight[12]. He found that nut-eaters on average were leaner or the same weight as non-nut-eaters. For example, we all know that the average American is overweight. But that's only for non-nut-eating Americans--nut-eaters on average are not overweight. According to the USDA, those who eat nuts in this country are significantly leaner than those that don't.[13]
Wait a second. Aren't nuts like 80% fat, though? Don't they have as many calories as like potato chips? Am I telling you that you can add a whole handful of nuts to your diet every day and you probably won't gain weight? No, I'm telling you you can add four handfuls of nuts to your daily diet and you probably won't gain weight! That's what these Loma Linda researchers did. Had people eat four extra handfuls of almonds every day for 6 months, and not only was there basically no average weight gain, the heaviest study participants actually lost weight.[14]
But four handfuls of nuts is almost 600 calories; that's like a few scoops of ice cream every day--how could they not gain weight? Good question. We're actually not sure. There's some evidence that nuts may increase the speed at which you burn calories[15]. Or maybe it's because nuts are so nutrient rich (trace minerals, fiber, arginine, vitamin E, etc.) that they quell hunger pangs better than other foods, decreasing one's appetite[16]. Who knows; who cares. The bottomline is that nuts probably won't make you fat.
Barring allergies, everyone should eat a handful of nuts every day.
If you want to read the references, follow the link.
pasta sauce
tomato paste
brown rice pasta
potatoes
oranges
carrots
onions
black olives
peas
chickpeas
beans in tomato sauce
green beans
orange juice
apple juice
brown rice toast
earth balance margarine
jam (mango, strawberry)
olive oil
sesame oil
grapes
garlic
avacados
cilantro
lime juice
hot sauce
chili peppers
tomatoes (fresh, canned)
tofu (soft and extra firm)
organic vegetable broth
nutritional yeast
organic corn pops, or cocoa puffs (both gluten free)
vanilla silk soymilk
oregano
basil
garlic and herb spice
nutmeg
chili powder
sea salt and pepper
corn wraps
refried beans
butter lettuce
romaine lettuce
poppy seed dressing
french dressing
organic ketchup
bananas
rice flour
salsa
wheat free tamari
rice (any kind)
those are basically what i use
"you dont have to be tall to see the moon" - african proverb
red lentils
green lentils
quinoa
barley
bulger wheat
coucous
oats
split green peas
wholegrain rice
chick peas
red kidney beans
other beans(the more the merrier)
wholewheat pasta
wholewheat noodles
tinned tomatoes
tomato paste
sundried tomatoes
onions
garlic
peanut butter
tahini
vecon vegatable stock(a must and a base for most yummy soups)
yeast spread(yukky eaten straight but magically transformed in recipies)
yeast flakes(an essential for yummy cheese sauce)
a variety of nuts
a varity of seeds including pumpkin,sunflower and golden linseeds
soy sauce and/or Braggs(available on line)
kallo brand gravy granules
miso(barley one is good)
balsamic vinegar
cider vinegar
red wine vinegar
brown rice vinegar
olive oil
vegetable oil
seasame oil
salt
pepper
a variety of herbs and spices,we just bought a jar each time one was required and built up a mind bogglingly collection now,lol)
cornflour
flour(spelt is good)
baking powder
baking soda
sugar
maple syrup
icing sugar
vanilla flavouring
lemon flavouring
bannana flavouring
green and black's cocoa powder
margarine
silken tofu
weekly supply of......
milk
bread
vegetables
salad
fruit
firm tofu
sausages
realeat vegan mince
tofutti cream cheese
and any other tempting goodies that arent on the shopping list,lol
If you wish to ask me any questions about recipies containing any of the above,please dont hesitate
With love from Love.XXX.
Re: Vegan foods that you like to keep in the kitchen on a regular basis
Let's see.. This will be the shortest list ever...
Olive Oil
Olives
Some kind of sweedish "hard bread"
Normal rice
Tomatoes
Apples
Bananas
Avokados
Tomato soup
Pea "caserole"
Wok mix
Some grains, like wheat, rye and other stuff, to bake something.
A few of my staples are firm tofu, tamari or a good soy sauce, stir-fry veg, dried beans and lentils and brown rice. Crushed tomatoes come in handy too.
i really dig the tofurky keilbasa. it has more taste than regular vegan dogs. hopefully you can find some buns to go with them tofu coated with sesame seeds are so good. experiment with different oils. i love peanut oil and sesame oil. i wish to try coconut oil.
for sweet treats, i make smoothies and freeze some of it. oj, ice, raspberries, and strawberries. any fruit works. put it in a blender and you are good to go
if you have a bbq grill, veggies are so good, in tin foil and a bit of olive oil and spices.
soak corn for 20 minutes and grill with the husk on- have a water bottle handy for husk fires! so good.
to top it off- cut off the top of a garlic, dump off a bit of olive oil and pepper on the top and wrap in foil and grill or use an oven- takes about an hour- eat on pita or plain.. roasted garlic is the best.
this is my generalised list of what i usually keep stocked up on:
baked beans
nutritional yeast
frozen felaffels or vege patties
tinned soups
lentils (i use the dried ones but tinned ok too)
tinned tomaots (for making soups)
vegemite
peanut butter
brown rice (i dont eat pasta that much)
frozen peas
tinned fruit
flaxseed oil and olive oil
and fresh produce, carrots, spinnach, tomatoes, apples, bananas, kiwifruits, other fruits..
soya milk and soya yoghurt.
hope that helps a bit
carrot
:rolleyes: Is it a bird? Is it a plane? No, its a shrieking root vegetable! :D
let's see oats, brown rice, soy milk, sprouted bread, tofu (a constant!), bananas, spinach and other produce, corn tortillas, beans (canned and dried), pasta sauce, raw nuts, seeds, and their butters, pastas (whole-grain), nutritional yeast, and health valley cookies that r vegan, not to mention the things I dabble with all the time, and also not mentioning what I buy when I goanywhere other than the regular supermarket...hope this helped!
Re: Vegan foods that you like to keep in the kitchen on a regular basis
Does anyone know of a good brand of vegan friendly whole grain bread? I can't find any at the supermarket or the wal mart supercenters around where I live. Do they have them at veganessentials.com? I didn't check the food section lately.
Re: Vegan foods that you like to keep in the kitchen on a regular basis
In my dorm room I usually have these foods in a drawer (for when I can't get to the cafeteria)
- cous cous
- nutritional yeast
-garlic powder and other main spices
- olive oil
- sesame and flax seeds
- Luna and Clif bars
- granola
- juice boxes
- cans of beans
- boxes of pasta
- cans of tomato sauce
In my mini fridge: a couple pieces of fruit, some tomatos, raw nuts, soymilk, orange juice
Re: Vegan foods that you like to keep in the kitchen on a regular basis
Mmmmm...I love Tartex!! But I'm only able to find it in Scandinavia these days. My Co-op health market carried it for a while (at $5 a tube!!), but no more. Anyone knows where I can find this yummy pate?
"Animals are my friends... and I don't eat my friends". ~ George Bernhard Shaw.
Re: Vegan foods that you like to keep in the kitchen on a regular basis
kriz
Mmmmm...I love Tartex!! But I'm only able to find it in Scandinavia these days. My Co-op health market carried it for a while (at $5 a tube!!), but no more. Anyone knows where I can find this yummy pate?
Re: Vegan foods that you like to keep in the kitchen on a regular basis
living at uni there is a kinda limit of cupboard space and my bf is veggie, but cos i do the cooking we just buy mostly vegan (haha):
- soya milk
- alpro soya yoghurts
- tins of mock duck glutens
- soya mince
- lots of veg, fruit, rice, wholemeal pasta etc
- treacle tart *dribbles*
- green & blacks chocolate
- nuts
- kettle chips (esp salt and balsamic vinegar flavour)
- tube of tartex (garlic & herb)
- tofu
- pure organic spread
- ready made noodles of some variety
- lots of ready sauce tins (being students)
- tins of baked beans, mushy peas & sweetcorn!?
everything else, that i cannot think of right now, is not specifically made for vegans but is vegan friendly!
Re: Vegan foods that you like to keep in the kitchen on a regular basis
As well as seasonal fruit/veg, tea (various), coffee and convenience foods like ready made sauces, soups, cereals, jam, bread, mock meats etc, the top 150 things I wouldn't be without for cooking, use regularly and replace when I run out of (that i can remember) are listed below. A lot of it is organic / fair trade where possible.
White Flour
White Self Raising Flour
White Bread Flour
Brown Bread Flour
Malted Bread Flour
Wholewheat Bread Flour
Cornflour
Castor Sugar
Demerara Sugar
Icing Sugar
Molasses
Baking Powder
Table Salt
Sea Salt
Vanilla Essence
Almond Essence
Golden Syrup
Black Treacle
Glucose or Corn Syrup
Soya Lecithin
Bourbon Vanilla
Sunflower Oil
Olive Oil
Extra Virgin Olive Oil
Sesame Oil
Blended Extra Virgin Omega Oils
Red Onions
White Onions
Garlic
Potatoes (Maris Piper or King Edwards)
Green Sweet Peppers
Yellow Sweet Peppers
Red Sweet Peppers
Roasted Red Sweet Peppers
Cherry Tomatoes
Tomatoes
Mushrooms
Large Mushrooms
Dried Shiitake
Dried Porcini
Bananas
Apples
Lemons
Mixed Frozen Berries
Raisins/Sultanas
Fresh Fruit Juice (Various)
Re: Vegan foods that you like to keep in the kitchen on a regular basis
No, but i do have a spreadsheet with a full break down of all my food purchases by categories (about 30 in total). I primarily use it for plotting graphs/charts of the propotion of my money I spend on various items over time, but also whether I'm on budget and how i can make savings. I haven't gotten as far as efficient stock control yet thou
"Mr Flibble - forum corruptor of innocents!!" - Hemlock
Re: Vegan foods that you like to keep in the kitchen on a regular basis
Items I usually like to keep in my cupboards:
Wholemeal pasta
Brown Rice
Red lentils
Tinned tomatoes
Tinned beans
Onions
Dried mixed herbs
Peanut butter
Jam
Wholemeal bread
Porridge oats
Rice cakes
Olive oil
Olives
Soy milk
Few different kinds of fresh/frozen fruit/veg depending on what's in season and on offer in supermarket.
I'll also buy specific things for recipes, but with this selection I can usually get a few good meals for when I can't be bothered to go out shopping for a few days.
Re: Vegan foods that you like to keep in the kitchen on a regular basis
Mr Flibble
Mushrooms
Large Mushrooms
Dried Shiitake
Dried Porcini
Yuck
I like to have
*everything I need for baking (including lots of chocolate!),
*tins of tomatoes, chickpeas, kidney beans and sweetcorn,
*pasta & rice (and noodles if I can find vegan ones)
*vegan pasta sauce for emergencies
*peanut butter & tartex (olive or red pepper)
*curry spices, poppadoms and lime pickle
*sunflower seeds, pumpkin seeds (& sesame/poppy seeds for bread)
*olives & sundried tomatoes
*tahini for hummus
*frozen soya mince
*soya ice cream or mango sorbet
*bananas for work
*veg: maris piper potatoes, red peppers, brocolli, spinach, carrots, onions
* extra veg: red onions, avocado, rocket, asparagus
*and when it's in season or I'm in the mood: strawberries, blueberries, raspberries, mango, kiwi, nectarines.
Re: Vegan foods that you like to keep in the kitchen on a regular basis
foxytina_69
pasta sauce
tomato paste
brown rice pasta
potatoes
oranges
carrots
onions
black olives
peas
chickpeas
beans in tomato sauce
green beans
orange juice
apple juice
brown rice toast
earth balance margarine
jam (mango, strawberry)
olive oil
sesame oil
grapes
garlic
avacados
cilantro
lime juice
hot sauce
chili peppers
tomatoes (fresh, canned)
tofu (soft and extra firm)
organic vegetable broth
nutritional yeast
organic corn pops, or cocoa puffs (both gluten free)
vanilla silk soymilk
oregano
basil
garlic and herb spice
nutmeg
chili powder
sea salt and pepper
corn wraps
refried beans
butter lettuce
romaine lettuce
poppy seed dressing
french dressing
organic ketchup
bananas
rice flour
salsa
wheat free tamari
rice (any kind)
those are basically what i use
wow i was lucky then LOL.
the basics i like to keep now are a couple of different fruits, tamari, vegan butter (most of the time, sometimes its too expensive to keep on hand), popcorn from bulk, romaine lettuce (that may change soon to a healthier green such as kale), brown rice, tofu, potatoes, nutritional yeast, onions, canned beans, pasta sauce and sometimes brown rice pasta, and thats it. sometimes soymilk but its pretty expensive. id like to add lentils soon aswell.
"you dont have to be tall to see the moon" - african proverb
Re: Vegan foods that you like to keep in the kitchen on a regular basis
Things I like to keep in the kitchen are:
Soy milk (normal and sometimes chocolate for a treat)
Oat milk
Soy yogurt
Tofu (smoked, marinated or plain)
Veggies
Sea veggies
Fruits
Muesli
Wheat buscuit breakfast cerial
Nuts
Ketchup
Hummus
Beans
Peanut butter
Spices/herbs
Pasta
Rice
Noodles
Orange juice
Pinapple juice
Frozen / dry soya mince
Sunflower Oil
Extra Virgin Olive Oil
Soy Sauce
"I wouldn't eat a chicken if it dropped dead infront of me holding a up a sign that said eat me." - Ricky Williams
Re: Vegan foods that you like to keep in the kitchen on a regular basis
in my pantry always:
bulk brown rice
bulk lentils (three kinds)
bulk beans (three kinds)
various bulk pastas
rice noodle packets (for when i dont have time to cook)
bulk pistachos, almonds, walnuts, pinenuts & cashews (all raw)
soup
bullion for hommade soups
cereal & granola
oats
pizza crust boxes (yum)
a jar o tomato sauce (for when im lazy)
Re: Vegan foods that you like to keep in the kitchen on a regular basis
fridge:
soymilk
soy cheese (sometimes)
soy cream (sometimes)
soymarg
soy yoghurt (sometimes)
tofu
tomatoes
mushrooms
spinach
spring onions
peppers (red, green yellow)
fresh fruit
potatoes/sweet potatoes
freezer:
soymince
mixed vegetables
soy chicken pieces (sometimes)
linda mcartney pices (sometimes)
linda sausages (sometimes)
cupboard:
lentils
aduki beans
brown rice
pasta (soon to buy brown pasta when it finishes!)
tinned tomatoes
kidney beans
lidl marmite
tortillas
tinned fruit (many varieties)
bisto gravy
wholemeal or linseed bread
porridge oats
jam (rarely used!)
vegan cereal bars
couscous
shelf:
organic apples
tons of different herbs
olive oil
soy sauce
pine nuts
veg stock cubes
fruit sugar
herbal tea
Re: Vegan foods that you like to keep in the kitchen on a regular basis
- dried fruits such as sultanas, apricots & dates (good in case we run out of fresh fruit or can't afford it )
- flour, cornmeal, oats, rice, wheat pasta
- soy milk & rice milk (we buy packs of 12 & store in our pantry)
- 'spare/extra' loaf of bread in the freezer
- rice crackers
- jars of peanut butter & vegemite/yeast/savoury spread
- canned goods such as beans, tomatoes, corn kernels, fruit in natural syrup
These tend to be things that we can live on for a few days if money is tight & we can't afford fresh groceries for a couple of days. Sure we don't feel as vital as we would on a more fresh fruit & vegetable laden diet but we manage to get by until payday. Thankfully our financial situation is improving with each week that passes.
Re: Vegan foods that you like to keep in the kitchen on a regular basis
Leigh
Since I don't have much space in my kitchen I can't keep a whole lot in the cupboard, so when I'm getting ready to go shopping I pull out a few recipes I'd like to make for that week's meals and make a shopping list from that. I do keep a few staples, like baked beans, soy milk, potatoes and refried beans. It also helps the budget if I only buy from my list!
Tinned and packaged foods are more expensive and take up more room in space-challenged kitchens than dried versions. If a freezer is available frozen out of season veggies are cheaper and more healthy than tinned ones. Fresh vegetables are better and cheaper when in season. You can learn what is in season in your area.
I keep dried beans and lentils in all the time, plus brown rice, quinoa, oil, and onions. I use a lot of onions. We buy soya milk in bulk from a co-op. I also have pasta and Zest Vegan Pesto. Also vegan margarine, tofu products, nuts, dried fruit, and bread. I also have a spice box with all the different indian spices I like. Turmeric, chilli, coriander, ginger, black pepper, garam masala, cumin.
See my local diary ... http://herbwormwood.blogspot.com/
Re: Vegan foods that you like to keep in the kitchen on a regular basis
Apart from the obvious basics I must have soya yoghurt, Redwoods cheatin' ham and chicken etc, soya yoghurt, Humdinger tangerene flavoured dairy free chocolate, soya yoghurt, the ingredients to make various vegan cakes, soya yoghurt, cashew butter, soya yoghurt, Tartex or similar, soya yoghurt, vegan bottled beer and soya yoghurt. Did I mentioned I must have soya yoghurt?
Re: Vegan foods that you like to keep in the kitchen on a regular basis
ecoanimal
Apart from the obvious basics I must have soya yoghurt, Redwoods cheatin' ham and chicken etc, soya yoghurt, Humdinger tangerene flavoured dairy free chocolate, soya yoghurt, the ingredients to make various vegan cakes, soya yoghurt, cashew butter, soya yoghurt, Tartex or similar, soya yoghurt, vegan bottled beer and soya yoghurt. Did I mentioned I must have soya yoghurt?
This sounds like a list of goodies I buy when I am feeling indulgent. Do you ever make your own soya yohurt? It is fairly easy with a yoghurt maker. I have one dating from the 1970's.
Please tell us your "obvious basics", as they may be obvious to you but probably won't be to newbie or wannabe vegans!
See my local diary ... http://herbwormwood.blogspot.com/
Re: Vegan foods that you like to keep in the kitchen on a regular basis
I'm a newbie ... and I have a VERY DIFFICULT time finding vegan foods in my small, Alabama hometown. I'm sometimes limited, 'specially when eating out! Here's what I try to keep on hand:
-'Chickpeas' aka Garbanzo beans(believe it or not, these are very good finger snacks)
- raw fruits, especially strawberries and grapes and peaches and blueberries and blackberries and pears and plums and kiwis and papayas and magoes and honeydew melons and OMG they're soooo yummy!!
- Cilantro and blackbeans to make dip ... and dairy-free chips
- Soymilk
- Tons of beans
- Butternut squash, various other squashes
- dried fruits
Re: Vegan foods that you like to keep in the kitchen on a regular basis
herbwormwood
This sounds like a list of goodies I buy when I am feeling indulgent. Do you ever make your own soya yohurt? It is fairly easy with a yoghurt maker. I have one dating from the 1970's.
Please tell us your "obvious basics", as they may be obvious to you but probably won't be to newbie or wannabe vegans!
I like to have some goodies available all the time but I don't eat them all the time, I just like to know they're there when I want a to indulge. I have to have my daily soya yoghurt fix though No, I've not tried making my own yoghurt. I'm sure I couldn't make anything as tasty as alpro soya yoghurts. By obvious basics I mean whole wheat pasta, bread and rice, various kinds of beans and pulses, herbs, spices, soya and other vegan milks, yeast extract, fruit juices, fruit and veggies etc.
Hey people, whilst on my journey to becoming vegan, I'm finding myself running out of food a lot being left with just cereal a lot of the time, and tend to be going shopping a lot more often than I used to. This is perhaps because I hardly eat any frozen foods anymore. I just wanted to know what the average vegan puts on their shopping list and also how much it costs them on average per week (UK peeps, since I live there, and the cost of things are obviously different per country). I'm an 18 year old living with my mum and she seems to be spending a lot more on me than herself (she's omni), by approximately 4 times...
I want to become a bit more money efficient and also lower the amount of trips to the supermarket. Anyone have any ideas?
Any help would be greatly appreciated,
Thank You,
~Jay
Last edited by Korn; Jul 26th, 2006 at 11:03 PM.
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Foods that you keep on a regular basis: your shopping list
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Do they have them at veganessentials.com? I didn't check the food section lately.
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