A BASIC GUIDE:

The Vegan kitchen begins with a well-stocked pantry of items that one can help build their recipes with; that way when you grab whatever fresh fruit and vegetables you always have what you need to make quick and healthy meals. We all have busy schedules and I find when I slip up it is because I was tired, and I had no stocked pantry. Quick, healthy meals are always at your fingertips when you keep a well-stocked and varied pantry.

SALT

Salt is a natural way to add flavor to any dish-it is important to use salt for correct water retention in the body.

My go-to salt is coarse kosher salt; you can buy it in bulk and fill your salt dish as necessary.

For baking I use a fine kosher salt; DO NOT BUY FINE SALT-you can make your own by lightly pulsing your coarse kosher salt one or two times in a small food processor.

I keep a stock of Himalayan sea salt in the cupboard for finishing certain dishes; you can use it pulsed coarse on top of salads and spreads. I pulse it finely to make an excellent popcorn salt. I do not recommend using Himalayan sea salt or other finishing salts for regular cooking; you can end up using too much because of their subtler flavors and are best enjoyed on a finished product.

SPICES

Spices are THE most important tool in a vegan cook’s arsenal. You use them to mimic flavors in other dishes and add the flavor bases you need to your vegetables, stocks and grains and starches.

My favorites that I always have on hand are:

Cumin

Turmeric

Curry

Nutmeg

Cinnamon

White Pepper

Pepper

Cayenne Pepper

Chili Powder

HERBS

I do not buy dried herbs, I just don’t think you get the same flavor profiles. I do however dry my own herbs from my garden OR I dry fresh herbs that I buy in the store before they can go bad on me. It is nice to have some freshly dried herbs to have on hand through the winter months or in a pinch. Do not let them sit in your cupboard for too long, keep drying herbs and replacing your stores every few months.

Some common herbs that I love:

Basil

Bay leaf

Sage

Rosemary

Thyme

Mint

Dill (I never use dry dill. EVER.)

For more information and tips on drying your own herbs click HERE

VINEGAR

Vinegar is a versatile tool in the vegan kitchen. You can use it for dressings or to sauces to add depth of flavor and of course pickling! The four I always have in my pantry are apple cider, white wine, rice wine and balsamic.

OIL

The oil you use to cook with and the oil you eat raw are two very different things. For frying I always use canola or vegetable. Regular cooking Pure Olive Oil is my go-to. I use Sesame oil for stir fries and Asian dishes. To use raw, I use Extra Virgin Olive Oil. Coconut oil (only organic and raw varieties) for baking and for use on the hair, nails and skin.

NUTS AND SEEDS

A good way to get important fatty acids and omega 3’s protein and fiber in your diet is to add seeds and nuts to your dishes. Flax seed can be added to your morning smoothies or pulsed into a flour to add to baked goods or veggie burgers. Chia seed makes delicious puddings and is a great thickener also delicious in salad dressings or spreads. Pumpkins seeds are great additions to baked goods, granola or salads. Cashews are a MUST for any vegan pantry. You can add them to dishes like my Curried Cauliflower Salad or they are used for bases in sauces and spreads, they are also the best base for any Vegan ‘cheese.’  The following is a list of nuts and seeds you will always find in my pantry:

Chia Seeds

Sesame seeds

Flax seeds

Peanuts

Cashews

Almonds

Walnuts

BEANS AND LENTILS

I usually always have some form of bean or lentil in my meal, whether it is a hummus made with chickpeas or black bean burgers or a lentil stew. I keep both dried and canned beans in my pantry. There are so many varieties of beans and lentils to play with. The following are a list that I always keep stocked

French lentils

Black beans

Lima beans

Chickpeas

Kidney beans

RICE AND GRAINS

Rice is an easy staple to keep in the pantry; it can be made in large batches at the beginning of the week and is an easy and quick meal when you add some fresh veg, garlic and lemon pepper. Most of the time I cook my rice in vegetable broth with a smashed clove of garlic; it adds an extra level of flavor to any dish. You can add spices while cooking to tailor it to whatever dish you have planned. I keep Jasmine, and long brown grain in my cupboard all the time, but I love to experiment with different varieties. Wild rice makes a delicious soup and subtle bamboo rice is beautiful in a light summer salad.

A BIT ABOUT POLENTA:

We are crazy about polenta in my house. We use it in a pinch for a fast meal either on its own or with roasted vegetables. You can make it into a cake and fry, you can pulse it in a food processor and make cornbread or use it for pizza dough. It is a staple in my house. We cook it like rice in vegetable broth.

QUINOA

I am not a super big fan of quinoa. That being said it is a very useful grain to have in your pantry and a good source of Omega 3. You can pulse it and add it to veggie burger mixes and use it for baking. You can use it in the place of rice or my preferred way to use it is to cook it, cool it and use it in salads or wraps. It can be rough on the tummy so don’t go overboard!

ODDS & ENDS

DRIED FRUIT:

 I always keep a stock of a few different dried fruits; I haven’t gotten a dehydrator yet to do my own, but I hope to soon! Dates are a great addition to smoothies, you can use them for baked goods or use them to make a Vegan “ice cream.” Dried cranberries are delicious when added to granolas, baked goods and salads. Raisins are also a great option to have lying around for both baking and salad additions. I am a big sucker for dried green apples or peaches; you can eat them on their own or add them to trail mixes and granola. Another great and delicious option is freeze-dried fruit; it is a little bit pricey, but a little bit goes a long way, especially if you get raspberries or strawberries which are delicious mixed into vegan ice cream or smoothies or a flavorful addition to baked goods.

HONEY:

I use honey as a sweetener in place of other options for most of my cooking. I purchase an ethical, local honey that is made in small batches. Some people who are going vegan decide to omit honey from their diets as it is made by and at the expense of a living thing. I personally choose to use honey; I purchase the honey I do because I believe that the farm it comes from are using ethical practices to both raise and cultivate the honey from the bees. A bonus to adding local honey to your diet is that it helps build immunity to help combat seasonal allergies! The bees collect pollen from the flora that grows in my area which naturally are the plants that I am exposed to on an everyday basis. Just a tablespoon a day is enough to help combat seasonal allergies.

SPIRULINA:

I use this exclusively for smoothies and juices. It adds an incredible amount of absorbable nutrients into my diet. It is an algae that has chlorophyll, iron (whole plant form,) Vitamin A (beta-carotene,) B1, B2, B6, E, K and Fatty Acids all from a natural and raw food source. It is anti-viral and a natural source of energy for your body. If you have never used it before I would start with adding a teaspoon to your smoothies and slowly build up the amount over time.

NUTRITIONAL YEAST:

I use a lot of nutritional yeast in my cooking. It has a cheesy taste, so it is a great addition to vegan ‘cheese’ sauces and pasta dishes like lasagna. You can either add it while you are cooking or eat it raw. It is common to have nutritional yeast in a shaker at vegan pizza joints. It is natural and very inexpensive!

POPCORN:

I mean-technically this is a seed, but you don’t eat it in that form. I buy uncooked popcorn kernels and use an air-popper to pop it up. It is a delicious snack and honestly one of my favorites.

BUYING THE GOODS

You get the best prices at big bin stores like WINCO. I can buy exactly what I need, in the amount I need without using a bunch of wasteful packaging. Many of the ingredients on this list are below a dollar per pound, which means you can stock your pantry with food for a family for very little. My pantry feeds three adults. I usually stock it once a month. Many items can be found on websites like Amazon for some good deals. I purchased my bottle of spirulina (8 ounces) from a friend who is a member of the local Co-op. I don’t personally belong to a Co-op because I haven’t found one close enough to me to justify the membership fee or sitting in the traffic, but they are wonderful options to purchase your pantry items from local and usually organic sources.

 If you are interested in more about my shopping process and average costs, hold on for my upcoming blog: MEAL PLANNING.