Transitioning from a standard Western diet to a whole foods plant-based diet can be difficult at first when you don’t know where to start. What do you buy? What are the pantry essentials?
Well, today we are going to take a look into 15 essential products that are typically always in a vegan’s pantry. Let’s dive in!
1.Beans Beans, the Magical Fruit…
Beans are the first must in a vegan kitchen. Why? Because they are versatile for any recipe, are packed with protein, contain lots of wholesome fiber, and are super easy to make! Some of the beans I always keep in my pantry are:
- Black Beans
- Cannellini Beans
- Lentils (green or red)
- Kidney Beans
Beans can be used to make thick, creamy sauces for pastas, go in chilies and stews, or even in baked goods such as brownies and muffins! As the saying goes, beans can make some people a little gassy. To avoid this, soak or rinse your legumes before cooking/baking.
2. Tofu
Tofu is one of the first things people think of when they hear about a vegan diet. The reason being is because just like beans, tofu can be used in almost any recipe. Aside from the traditional way of tofu (baked, steamed, or fried), tofu can be used to make a vegan quiche, thicken sauces, replace eggs, or even go in pies. Tofu is a great source of plant protein and iron.
3. Nutritional Yeast
I had never actually heard of this before going vegan. It’s such a weird name, who would think it’s so delicious? It really is and it’s such a pantry must-have in a vegan diet! Most of us herbivores refer to is as “nooch,” a cute nickname for this delicious staple. Nooch has a cheesy, nutty taste and can be used to thicken sauces, sprinkle on top of dishes, or as a seasoning. Nooch is fortified with Vitamin B12 which is an essential vitamin to ensure you obtain in a vegan diet.
4. Chickpeas
I gave these amazing beans a section of their own because they deserve all the glory! Chickpeas are a great source of protein and nutrients, a good price for your wallet, and a very multi-talented bean. Chickpeas can be used for their flour in baking or making omelettes, in hummus and a variety of other sauces, and in sandwiches to replace tuna or chicken salad. If buying canned chickpeas, the water inside (called aquafaba) can be utilized for meringues, macaroons, mayonnaise, and so much more.
5. Plant-Based Milk
Having plant-based milk in the fridge is an absolute MUST for a vegan household. Plant milks can be used in a variety of things such as cereals, baked goods, sauces, coffee/tea, pastas, oatmeal, and more. There are many different kinds of plant milks:
- Oat Milk: very creamy; good for hot beverages such as coffee or tea
- Almond Milk: thinner; good for baking, cereal, smoothies, and oatmeal
- Soy Milk: good for hot or cold drinks, baking, cooking
- Coconut Milk: thick and creamy; good for curries/soups, ice cream, baking
- Hemp Milk: high in protein; good for cereal and smoothies
- Cashew Milk: creamy; good for hot beverages such as coffee or tea, baking, sauces
- Rice Milk: thin; good for cereal, oatmeal, baking, and drinking
- Walnut Milk: good for baking
- Flax Milk: good for baking, cereals, oatmeal
Each milk has a different consistency and can be used for different things. Experiment to see what tour favorites are with certain dishes!
6. Cashews
These tasty nuts are essential for making creamy vegan sauces. They have a mild flavor which is great for making cheesy, creamy sauces. I use cashews to make nacho cheese dip, alfredo sauce, oil-free frostings, cream cheese, pesto and more. If you don’t have a high-powered blender, be sure to soak your cashews before blending them for your recipes.
7. Apple Cider Vinegar
This might come as a surprise to some, but a part from it’s gut-healing properties, Apple Cider Vinegar is great to use in salad dressings, to make vegan buttermilk, and to replace eggs in baking.
8. Liquid Smoke
Sometimes, you just need that smoky flavor to satisfy your cravings. Liquid smoke is great for that! You can use this simple, cheap product to make vegan bacon either with tempeh, tofu, carrots, coconut, or even rice paper! You can add this to stews or soups or even when making BBQ jackfruit or chickpeas. Add it to any dish to give it that smoky, umami flavor.
9. Oats
Oats are rich in soluble fiber, can lower LDL cholesterol, keep you full, and are plentiful in many nutrients and antioxidants. Oats can be used in the standard oatmeal, can replace many flours in baking, make great dessert toppings and crumbles, and can be added to smoothies to make them more satiable.
10. Applesauce
Aside from being budget-friendly, applesauce is essential in vegan baking and can be a substitute for both eggs and oil. Since I follow a whole foods plant-based diet, I do not use oil in any of my dishes, including my baked goods. Applesauce makes a great, light alternative for oil and butter in my recipes.
11. Flax Seeds
Not only are flax seeds a good source of Omega-3s, fiber, and protein, but they are a great natural egg replacement in baking. When mixed with water and left to sit, the flax seeds become almost gelatinous, mocking an egg-like consistency. To make a flax egg: mix 1 tablespoon of ground flax seeds with 2 1/2 tablespoons of water.Let rest for at least 5 minutes to thicken.
12. Maple Syrup
This sweetener is a great alternative to using refined sugars and honey in vegan baking. While maple syrup is still high in sugar, it still contains some nutrients and antioxidants. I love to use maple syrup in cookie and muffin recipes to replace regular table sugar.
13. Liquid Aminos
This is a must-have for my vegan kitchen, I can’t live without it! Liquid Aminos or Coconut Aminos are a wonderful substitute to the highly-processed soy sauce at the supermarket. This flavoring is a delicious addition to stir-fries, soups, tofu, rice, sauces, and sushi.
14. Nut/Seed Butters
Nut Butters such as almond butter, peanut butter, cashew butter, or if nut-free: sunflower seed butter or tahini (ground sesame seeds) are pantry essentials! I recommend getting oil-free, sugar-free, and salt-free nut butters, they are more healthier and whole this way. These butters can be used to substitute oil in baking, to make thick and creamy sauces, or even simply spread on some toast. Tahini is great to use in sauces, hummus, and in oil-free pesto. I love using almond and peanut butters in cookie recipes too.
15. Dates
These yummy fruits are a great alternative to sugar when sweetening foods. Dates can be used to make sweet crusts for cheesecakes or dessert bars; they can sweeten smoothies or vegan ice creams or be made into a syrup to use in baked goods. I also love to make date balls which are a healthy snack for those with a sweet tooth!
No Comments