DAY 3
Finding YOUR Vegan Oasis
GOAL FOR THE DAY: Find the best place to shop for vegan food and fresh produce while it’s in season.
1. Evaluate your shopping options. Now that your pantry, refrigerator, and freezer are well organized, it’s time to figure out the best spots to shop for vegan foods. This list is far from comprehensive, but it will get you off to a great start. Let’s explore!
FARMERS’ MARKETS Farmers’ markets are a gold mine for tasty, affordable, healthy food, and with good reason. The produce is generally picked less than twenty-four hours before it’s taken to the market (often that very morning!), so it’s usually very fresh. You’ll rarely find a bruise, brown stem, or wilted leaf, commonly found in grocery store produce. Farmers’ markets are also a great place to find organic produce at a fair price. What’s also “vegantastic” is that farmers’ market foods are grown locally, so it doesn’t take massive amounts of energy and resources to schlep the produce to us. I live within an hour of Gilroy, California, the “Garlic Capital of the World,” but you wouldn’t know by the label on the jar of chopped garlic in my local grocery store: “Made in China.” I’m not kidding. Even much of the fresh garlic is shipped in from China, nearly seven thousand miles away! Boggles the mind.
Where I live, there’s a local farmers’ market that’s open every Saturday morning all year long, and I look forward to it every weekend. If you want to find out where the closest farmers’ market is to you, or maybe just explore a new one, the USDA recently set up an awesome search engine so you can find one easily. I rarely complement the USDA, but honestly, this website tool is brilliant. Not only can you search by location, you can find a farmers’ market based on the products available and the form of payment accepted; they even note which are open during the winter. With nearly nine thousand farmers’ markets listed, chances are good that there’s a nice one near you. See Farmers’ Market Database: http://search.ams.usda.gov/farmersmarkets
FARMERS’ MARKET TIP
Many farmers’ markets get their claim to fame because they’re incredibly large and attract so many tourists, but just because they’re über popular, doesn’t mean you’ll have the most enjoyable or fruitful (pun intended) time there. Pikes Place in Seattle, Washington, and Farmers’ Market in Los Angeles, California, have a large variety of offerings, but they’re extremely crowded, parking is a pain in the booty, and they sell a great deal of unhealthy, overly processed food that can tempt even the most seasoned vegan. If your only experience has been a visit to one of the “heavyweights” and it wasn’t a particularly fond one, consider exploring a smaller market; you might be pleasantly surprised.
While you’re perusing the stands, don’t be wary of asking questions; farmers are generally more than happy to chitchat about what to do with those beautiful green tops on beets, how to cook with fresh herbs, or when the first tomatoes of the season are expected to arrive. Try to be open to trying new-to-you fruits and veggies, too. I’ve found lemon cucumbers, purple potatoes, and the biggest variety of mushrooms and sprouts I’ve ever seen. Remember, eating a plant-based diet is truly a diet of abundance, not scarcity; I eat a far bigger variety of food than any non-vegan I know. Just grab your bag or basket, give yourself a reasonable budget, meander in the fresh air, mingle with the farmers, and you’ll have a great day!
FRESH PRODUCE DELIVERY SERVICES Good news! If you don’t have a local farmers’ market, no need to fret. Community Supported Agriculture, commonly known as CSAs, provide fresh produce across the country, either straight to your doorstep or at a nearby pickup location. In a nutshell, CSAs consist of a community of individuals who pledge support to a farm operation so that the farmland becomes, either “legally or spiritually,” the community’s farm, with the growers and consumers providing mutual support and sharing the risks and benefits of food production.1 Folks pay the farmers in advance, and then upon harvest, they get a nice box of produce in return.
CSAs generally let customers select what category of produce they’d like to receive (i.e. fruit, veggies, a mix of both, etc.), the amount, and how often they’d like it to be delivered. When I lived in Los Angeles, I signed up for a CSA delivery and really enjoyed it. When my biweekly fruit and veggie box arrived on my doorstep, it felt like Christmas morning! I never knew what to expect, but when it arrived, I always found all sorts of unique fruits and veggies that I was eager to try. I’m fortunate enough to live near an abundance of farmers’ markets now, and prefer the experience of buying my produce in person, so I no longer use a CSA, but they’re out there for those who need one. Local Harvest lists over four thousand CSAs in their database, some of which deliver fresh produce hundreds of miles away, so chances are, there’s a CSA near you.
FOOD CO-OPS Another hot spot for vegan goodies are food co-ops, which are sprinkled throughout the country; there are over twenty-nine thousand of them in the U.S. alone! Instead of being owned by investors, co-ops are owned by community members; just average folk like you and me. They’re known for offering fair wages to their employees, support for local farmers, as well as having strong environmental standards to minimize the impact of their operation. Many co-ops donate a share of profits to charity, too. Here are a couple of co-op databases to help you find one near you: grocer.coop/index.php?q=coops and www.ncg.coop. And if you don’t currently have one nearby, here’s a map of all the new co-ops in development: foodcoopinitiative.coop/content/co-op-directories. Cooperation is growing, and that’s always a good thing!
GROCERY STORES
WHOLE FOODS MARKET
It’s no secret: Whole Foods Market (WFM) is far from perfect. It’s been publicly slammed for repeatedly overcharging shoppers, blasted for its brief foray in selling headless, skinned rabbits, and became ensnarled with the Federal Trade Commission during its messy acquisition of Wild Oats Markets.2 And their so-called “humane meat” is by some reports a complete sham.3 Sure, I’d fix a few things about WFM if I had my druthers, but the bottom line is: they have over 420 locations scattered throughout the United States, the UK, and Canada, and they are by far one of the most accessible markets to shop for vegan food, toiletries, and household items. Many WFM locations have on-site nutrition specialists who are more than willing to help you find what you need and if you visit their website there’s an entire section on vegan food, where they list animal ingredients that sneak into supplements, their top plant-based picks for vegan nutrients, and even vegan recipes. Whole Foods Market stocks everything from vegan stuffing to vegan powdered sugar—both of which are clearly marked “Vegan” on the front of the package. Sure makes shopping easy! When it comes to shopping for vegan food, Whole Foods Market rocks! Here’s some tips to help:
Always check out their list of weekly sales items, and pick up a WFM coupon book near the front door on your way in. There’s a cell phone app, too!
If you don’t see an item you want, let a team member at the information desk know, and they might be able to order it for you.
Inquire about store tours and demos, as they often offer free vegan activities and events.
TRADER JOE’S
Ah, where to begin? Baked Onion Rings, Soy Chorizo, Strawberry Coconut Ice Cream, Pad Thai, Cinnamon Rolls, Enchiladas, meatballs, cookies, red wine—all 100 percent vegan! And fresh organic fruits, vegetables, seeds, grains, and nuts at a reasonable price, too; TJ’s has got it all! Hard to believe TJ’s started out as Pronto Markets, a convenience store in the 1950s, but the founder, Joe Coulombe, was so worried about the competition from 7-Eleven that he completely revamped the stores into what they are today: a vegan treasure trove! Thank heaven for 7-Eleven! As an added bonus, their private label products don’t contain any preservatives, artificial flavors or colors, and they’re even phasing out BPA (found to be toxic even in low doses) from all of their private label cans and packaging.4 There are currently over 450 Trader Joe’s across the country, with more opening soon, so if you’ve never been to one, keep your eyes peeled! TJ’s is a vegan paradise not to be missed. Here’s some tips to help:
TJ’s website has a list of their vegan products—which they update regularly—however, there are many more vegan items not included, so don’t think you need to limit yourself to the list. If you ask sweetly, they’ll even print out the list for you at the store if you need it.
Be mindful that you’re not filling your cart up only with food that’s shipped in from lands far, far away. For most folks, it’s close to impossible to only buy food that’s sourced within a few miles; just try to keep our environment in mind while shopping and make sure your basket isn’t a giant heap of international goodies, for which TJ’s is known. Remember, it requires a lot of nonrenewable resources to ship food.
Check out their sampling station, usually located toward the back of the store. TJ’s often whips up vegan dishes for customers to try, and provides the recipes, too. And if you need a little extra pep in your step, you can even grab a sample cup of Joe.
KROGER (RALPH’S/FOOD 4 LESS)
If for some reason you don’t live near a farmers’ market, a Whole Foods Market, or a Trader Joe’s, no worries! Kroger, America’s largest supermarket chain, has thousands of stores in thirty-one states. They stock tons of vegan items to help you make the transition: vegan ice cream, vegan yogurt, vegan cheese, vegan deli slices, and a beautiful array of healthy organic produce. Thanks to the growing demand for vegan food, they even have a selection of vegan meat without any artificial flavors, colors, or preservatives under their own private label, Simple Truth.
GROCERY OUTLET
This independently operated grocery store, with over two hundred locations throughout California, Idaho, Nevada, Oregon, Pennsylvania, and Washington, just might be one of the best-kept vegan secrets out there. It’s just one of those stores that looks like it would be rather ho-hum, but when you venture inside, you suddenly find that there’s a ton of yummy vegan food, at a great price, too. The store is very eclectic and there’s certainly a fair share of unhealthy food you’ll want to avoid, but intermingled is a fantastic array of products that vegans love to eat! I’ve found everything from flax milk and carrot juice to chia seeds and coconut milk ice cream. I’ve also bought vegan jerky, granola bars, veggie burgers, barbecue sauce, quinoa, sorbet, organic soups, vegan cheese, vegan yogurt, and delicious seeded bread. And I’ve scored lots of fresh and frozen fruits and veggies at less than half of what I would have paid in a traditional grocery store. The reason they can sell everything at such a good price is because they buy surplus inventory and products that are undergoing packaging changes. Just be sure to check the “best by” dates as some are close to expiring. And if you see something you like, buy enough to keep you happy since it might not be there the next time you shop. The inventory is constantly changing, but that’s kind of nice; you never know what goodies you’ll find next!
COSTCO
Costco is the largest membership warehouse chain in the United States and has almost seven hundred stores worldwide, and their stores are huge! Every time I go to one, I’m impressed by the assortment of vegan food they have: grains, organic fruits and veggies, vegan egg rolls, vegan soups and chili, veggie burgers, flaxseeds and chia seeds, nut milks, vegan snack bars, cruelty-free laundry detergent, organic strawberry jam, and my good ole’ pantry staple, Kirkland’s Organic No Salt Seasoning, a mix of twenty-one organic spices, that I use almost every day. My local Costco even sells the infamous Hodo Soy. Hopefully your Costco will have something especially wonderful, too. All of the stores are a bit different, though, so before purchasing a membership, ask politely if you can just walk around and check it out.
ETHNIC GROCERY STORES Do a quick search to see if you have a local ethnic market in your community. If so, you’re in for a real treat! Ethnic grocery stores have all sorts of unique vegan items. For example, you’ll find a nice selection of vegan sauces and unique spices in Indian grocery stores, and fresh jackfruit, vegan won ton wrappers, fresh wasabi, and a huge selection of tofu products in Asian markets. One of my favorite finds at a tiny Korean grocery store was a Japanese dessert called Daifuku, which means “great luck.” It’s mochi, a soft and doughy rice cake, stuffed with a sweet red bean paste made from azuki beans. They are so good! Keep an eye out for Mexican markets, too; they usually have great deals on rice, beans, hot sauce, masa harina, and fresh produce such as cilantro and tomatillos. And if you’re lucky enough to live near a Jons International Marketplace, they have amazing weekly deals. When I lived near one in Los Angeles, I’d snag three heads of organic romaine lettuce for ninety-nine cents. Can’t beat that!
VEGAN GROCERY STORES Here are a few 100 percent vegan brick-and-mortar grocery stores for the lucky duckies who live close to these locations. If you do, consider me jealous!
Artichoke Red Vegan Market (Orlando, Florida)
Food Fight Grocery Store (Portland, Oregon)
Vegan Haven Grocery Store (Seattle, Washington)
Rabbit Food Grocery Store (Austin, Texas)
Nooch (Denver, Colorado)
Veganz (Portland, Oregon, and multiple locations in Germany, Czech Republic, and Austria (keep tabs on them, as they expand! veganz.de/en/stores/ )
Un Monde Vegan (Paris, France)
GreenBay Grocery Store (London, England)
ONLINE VEGAN GROCERY STORES
Pangea veganstore.com
Vegan Essentials veganessentials.com
Vegan Perfection veganperfection.com.au/index.php
Shop Vegan shopvegan.co.uk
Vegan Cuts vegancuts.com
OTHER OPTIONS FOR SHOPPING ONLINE
Amazon (go to the grocery section and select “vegan” on the left-hand side of the page) amazon.com
Vitacost (search “vegan” on the website) vitacost.com
Abe’s Market (search “vegan” on the website) abesmarket.com
shopOrganic (search “vegan” on the website) shopOrganic.com
2. Think about eating seasonally:5 Eating a diversity of produce that’s in season is good for your health and the planet. Here’s a list you can copy and post on the fridge so you know what and when to buy the best of nature’s bounty!
When the price of organic produce shoots through the roof, you can use these two lists to help guide you. Ideally, it would be great to buy organic 100 percent of the time, but if that’s not possible, at least you can make educated shopping choices and prioritize your purchases by knowing which produce contains the most, and the least, amount of pesticides.
ENVIRONMENTAL WORKING GROUP’S DIRTY DOZEN AND CLEAN 15
The “Dirty Dozen (plus)”
1. Strawberries
2. Apples
3. Nectarines
4. Peaches
5. Celery
6. Grapes
7. Cherries
8. Spinach
9. Tomatoes
10. Sweet bell peppers
11. Cherry tomatoes
12. Cucumbers
13. Hot Peppers
14. Kale/Collard Greens
The “Clean 15”
1. Avocados
2. Sweet Corn
3. Pineapple
4. Cabbage
5. Sweet Peas (frozen)
6. Onions
7. Asparagus
8. Mangoes
9. Papayas
10. Kiwi
11. Eggplant
12. Honeydew Melon
13. Grapefruit
14. Cantaloupe
15. Cauliflower
(Copyright © Environmental Working Group, www.ewg.org. Reproduced with permission.)
WHAT’S IN SEASON IN THE USA (Are we lucky, or what?!)
WINTER
Apples
Bananas
Beets
Brussels Sprouts
Cabbage
Carrots
Celery
Grapefruit
Kale
Leeks
Lemons
Onions
Oranges
Parsnips
Pears
Pineapple
Potatoes
Pumpkins
Rutabagas
Sweet Potatoes
and Yams
Turnips
Winter Squash
SPRING
Apples
Apricots
Asparagus
Bananas
Broccoli
Cabbage
Carrots
Celery
Collard Greens
Garlic
Greens (cooking)
Lettuce
Mushrooms
Onions
Peas
Pineapple
Radishes
Rhubarb
Spinach
Strawberries
Swiss Chard
Turnips
SUMMER
Apples
Apricots
Bananas
Beets
Bell Peppers
Blackberries
Blueberries
Carrots
Cantaloupe/
Muskmelons
Celery
Cherries
Collard Greens
Corn
Cucumbers
Eggplant
Garlic
Green Beans
Honeydew Melon
Kiwifruit
Lima Beans
Mangos
Nectarines
Okra
Peaches
Plums
Raspberries
Strawberries
Summer Squash
and Zucchini
Tomatillos
Tomatoes
Watermelon
FALL
Apples
Bananas
Beets
Bell Peppers
Broccoli
Brussels Sprouts
Cabbage
Carrots
Cauliflower
Celery
Collard Greens
Cranberries
Garlic
Ginger
Grapes
Greens (cooking)
Green Beans
Kale
Lettuce
Mangos
Mushrooms
Onions
Parsnips
Peas
Pears
Pineapple
Potatoes
Pumpkins
Radishes
Raspberries
Rutabagas
Spinach
Sweet Potatoes and Yams
Swiss Chard
Turnips
Winter Squash
I’ve followed the great work of Dr. Neal Barnard for nearly three decades, but never knew exactly what made the lightbulb come on for him, as far as ditching animal products for healthier, plant-based fare. I had a chance to catch up with him recently and he explained the “aha moment” for him occurred after assisting with an autopsy during medical school. The pathologist he was observing carved open a man who died of a heart attack, and while doing so, Dr. Barnard saw firsthand how the arteries to the heart, and the brain, were clogged up with fat. When the autopsy was completed, the pathologist assigned Dr. Barnard the task of closing the man up. As instructed, Dr. Barnard put each of the man’s ribs and skin back in their proper place, and then went to the cafeteria for lunch, where happenstance would have them serving, you guessed it: ribs. From that moment on, he associated meat with dead bodies, and as he aptly points out, when folks eat meat, “that’s exactly what they’re eating.”
DR. NEAL BARNARD’S MEALS ON A TYPICAL DAY:
Breakfast: “I eat oatmeal for breakfast, usually a bigger serving than most people do. Sometimes I flavor it with blueberries, raspberries, or strawberries and sometimes slivered almonds, too. I’ll even have a green vegetable for breakfast. I steam up spinach or broccoli. It’s really just like an omelet except without the eggs. There’s no reason why the time of day matters when it comes to eating vegetables. Occasionally I’ll also have tempeh, which has the texture of sausage. I marinate it in soy sauce, and then put it in the pan. It doesn’t even need oil.”
Lunch: “For lunch I eat lots of different things. If I’m out, I’m not above getting a sub, with lettuce, tomatoes, olives, and red wine vinegar; I just skip the meat and the cheese. Or if there’s a Mexican restaurant nearby, I’ll get a burrito, with enough jalapeños to make it almost life threatening. I love sweet potatoes, too. I puree them, and then put them in a Pyrex bowl, along with asparagus or other greens on top, and just microwave it.”
Dinner: “Yesterday I ate at an Italian Restaurant where I ordered pasta, with a wild mushroom sauce with artichokes. And I had a side of vegetables … asparagus and steamed broccoli with garlic. It’s very common to find vegan food at Italian restaurants.”
—DR. NEAL BARNARD, founder of Physicians Committee for Responsible Medicine and the Barnard Medical Center
□ Did you explore the USDA Farmers’ Market Directory and jot down the time and day of a farmers’ market near you?
□ Did you find a brick-and-mortar store in your community that has a nice variety of scrumptious vegan food?
□ Did you check out an online store or two just to check out their vegan selection?
Thought FOR THE Day
Oprah was fired from her first TV job. Thomas Edison was told he was too stupid to learn. And poor “Dr. Seuss” faced the rejection of his first book by twenty-seven different publishers. So remember, if your vegan voyage at first seems daunting, don’t fret; today’s setback does not dictate tomorrow’s outcome. Stay strong and march on!