Having a well-stocked kitchen is a great way to have everything at your fingertips to prepare healthy, well-balanced meals each day. Here’s a list of vegan pantry staples that we keep on hand in our kitchens. Many of these staples are used in the recipes in this book, as well. If some of these foods are new to you, don’t worry—I provide descriptions of less-familiar items. This list is a general resource, so don’t feel you need to stock all of these foods in your kitchen. You can use it as a guide to create your own master list to help you get started or continue on your vegan journey with confidence.
It’s always a good idea to keep a bowl of colorful fresh fruits and vegetables on your kitchen counter or someplace visible in your refrigerator where you can easily be reminded to eat them. When choosing fruits and vegetables, go for your favorites, but also focus on color and variety. The different colors of fruits and vegetables (as well as whole grains, beans, nuts, and seeds) reflect their distinct antioxidant content, so strive to eat from the rainbow each week to get their full benefits. Remember, Health Is in the Hue. Here are some examples.
FOR RED FRUITS AND VEGGIES, the major antioxidant that provides their pigment is lycopene, which is known to help reduce the risk of heart attack and prostate cancer. Red fruits and vegetables that you’ll want to eat a variety of include:
Apples
Cherries
Cranberries
Grapefruit
Pears
Pomegranates
Raspberries
Strawberries
Tomatoes
Watermelon
Beets
Radishes
Red bell peppers (which are technically a fruit)
Red onions
YELLOW AND ORANGE FRUITS AND VEGETABLES are known for their high beta-carotene content, which converts to vitamin A in the body and helps to not only improve vision and reduce the risk of cataracts, but prevent stomach, lung, and esophagus cancers, as well. Yellow and orange fruits and vegetables include:
Apricots
Cantaloupe
Lemons
Mangos
Oranges
Peaches
Pineapples
Yellow apples
Yellow pears
Carrots
Orange and yellow peppers
Pumpkins
Squash
Sweet potatoes
Yellow corn
BLUE AND PURPLE FRUITS AND VEGETABLES are rich in brain-boosting anthocyanidins (as mentioned in chapter 2), along with other health-promoting antioxidants. These fruits and vegetables include:
Black currants
Blackberries
Blueberries
Plums
Prunes
Purple figs
Purple grapes
Raisins
Blue or purple potatoes
Eggplants
Purple bell peppers
Purple cabbage
BROWN, TAN, CREAM, AND WHITE FRUITS AND VEGETABLES include garlic and onions, which contain the phytonutrient allicin, a type of anti-viral compound that helps ward off infections, and lowers blood pressure and cholesterol. Fruits and vegetables in this color group include:
Bananas
Brown pears
Dates
White peaches
Cauliflower
Garlic
Ginger
Mushrooms
Onions
Shallots
Turnips
White corn
AND LASTLY, THERE ARE GREEN FRUITS AND VEGETABLES, which we all know are healthy. I’ve previously mentioned two antioxidants found in these foods: lutein, which promotes eye health and decreases the risk of macular degeneration, and vitamin K, which helps build strong bones. Green fruits and vegetables include:
Avocados
Green apples
Green grapes
Honeydew
Kiwis
Limes
Arugula
Bok choy
Broccoli
Brussels sprouts
Celery
Chard
Collards
Cucumbers (which are technically a fruit)
Dandelion greens
Green beans
Green cabbage
Kale
Mustard greens
Parsley
Spinach
Zucchini
Beans pack the biggest protein punch of all plant-based foods. They’re also high in fiber, iron, magnesium, potassium, and folate, collectively. Super nutritious, beans have been shown to dramatically decrease cholesterol levels, reduce the risk of heart disease, and increase longevity. They’re also versatile and inexpensive. As with fruits and vegetables, you want to eat beans in a variety of colors to get their full range of antioxidant benefits. Getting dried beans from the bulk bin is the most economical. But for convenience, cooked beans from a carton or a BPA-free can are fine, as long as the ingredients are just beans and water, with no added salt or preservatives. (BPA or bisphenol A is a harmful chemical found in the lining of food cans, so look for “BPA-free” or “Non-BPA Lining” on the label.)
Black beans
Black-eyed peas
Butter beans
Cannellini
Chickpeas (garbanzos)
Lentils
Lima beans
Pinto beans
Red kidney beans
Split peas
You can also eat beans as burgers, soup, dip, tempeh, or tofu. If you’re new to these latter two, read on.
TEMPEH. Tempeh is made by fermenting whole soybeans into a chewy, firm, and dense patty. Because it’s made from whole soybeans, it’s more nutritious than tofu. Tempeh doesn’t have much flavor on its own, but it comes to life when sliced and marinated in your favorite sauce before stir-frying, oven-baking, or grilling.
TOFU. Tofu is made by coagulating curdled soy milk into a soft or firm block. Like tempeh, tofu soaks up the flavor of whatever sauces and seasonings are used to prepare it. Soft tofu is typically used for dips, puddings, and baked desserts, while firm tofu is used for stir-frying, oven-baking, or grilling.
Be sure to use organic tempeh or tofu to avoid otherwise genetically modified or pesticide-sprayed soy products.
High in protein, healthy fats, fiber, calcium, and other important vitamins and minerals, nuts and seeds are a key part of a healthy vegan diet. Studies show that eating a handful of nuts every day cuts your risk of having a heart attack in half, whereas not eating nuts every day doubles your risk of dying from heart disease.
Almonds
Cashews
Macadamias
Pecans
Pine nuts
Pistachios
Pumpkin seeds
Sunflower seeds
Walnuts
Chia seeds
Flax seeds
Hemp seeds
In our daily green smoothies, we usually add seeds, which are high in fiber and essential omega-3 fatty acids needed for proper cell functioning.
If you like nut and seed butters for their taste, you’ll love them for their health benefits, too. Eating a tablespoon of nut butter a day (or a handful of nuts) has been found to significantly reduce the chance that diabetic women will have a heart attack. Choose from raw nut butters like almond, cashew, and tahini (made from sesame seeds). Or better yet, make your own and save money because store-bought versions, particularly raw almond butter, can be pricey.
What’s the difference between whole grains and refined or processed grains? Whole grains have their healthy fiber, bran, vitamins, minerals, and phytonutrients intact.
Barley
Bulgur
Corn
Millet
Oats
Rice (black, brown, and wild)
There’s also quinoa (KEEN-wah), which is actually a seed but eaten like a grain. Quinoa is prized for its high protein content and easy digestibility. It’s also high in fiber, iron, and vitamin E. Quinoa comes in black, red, and tan varieties, with tan being the most commonly used.
Cornmeal
Oat flour
Whole spelt flour
Whole wheat flour
Whole wheat pastry flour
Less commonly known is white whole wheat flour, which is a 100 percent whole-grain flour made from hard white wheat berries instead of the hard red wheat berries used for whole wheat flour. It can be used instead of whole wheat flour in baking for a lighter color and milder taste.
Almond flour
Brown rice flour
Coconut flour
Quinoa flour
Teff flour
Below are some additional ingredients we use in baking that may be new to you:
ALMOND MEAL. This is coarsely ground blanched almonds with the skin intact that we use in a few of the pie crusts and thicker salad dressings in the recipes in this book. Almond meal has a heavier texture than almond flour, which is finely ground blanched almonds with the skin removed and is often used as a gluten-free flour for airy cakes.
ARROWROOT. This is a fine, starchy powder derived from the arrowroot plant. It’s most often used as a thickener for pies, sauces, and soups.
OAT BRAN. High in fiber and B vitamins, oat bran is used to add nutritional punch to foods and to increase the oat flavor.
If you’re a noodle lover, it’s a good idea to keep an ample supply of different sizes and shapes of whole-grain pastas in your pantry.
Angel hair
Fettuccine
Linguini
Penne
Rotini (or spirals)
Spaghetti
Ziti
Bean thread noodles
Rice noodles
Soba
Udon
These varieties of whole-grain pastas and noodles are available in health food stores and well-stocked supermarkets.
For the best flavor and antioxidant power, make fresh herbs and spices your first choice—either those that you grow yourself, get at a farmers’ market, or pick up from a grocery store. Keep them in a jar of water on your kitchen counter for just a couple of days or as packaged in the fridge.
Basil
Cilantro
Oregano
Parsley
Rosemary
Thyme
All-purpose, salt-free, herb-and-spice blend
Good-quality curry powder
Italian herb seasoning blend
Hot peppers (dried)
Mushrooms (dried)
Seaweeds (dried or toasted nori sheets and dulse and kelp granules. These are available at health food stores and Asian food markets).
Nutritional yeast is also essential to keep stocked in your pantry. This vegan favorite is a type of yeast grown on molasses that is heated (to deactivate the yeast), harvested, washed, and packaged as flakes or powder. You can use it wherever you would add parmesan cheese or salt. Depending on the brand, it can be a great source of B vitamins and many other nutrients.
Basics include the following (be sure to look for low-sodium and sugar-free varieties as your first choice):
Apple cider vinegar
Balsamic vinegar
BBQ sauce
Black bean stir-fry sauce
Hoisin sauce
Marinara
Mustard
Peanut sauce
Pesto
Salsa
Vegan mayo
Below are some additional condiments we use in the recipes that may be new to you.
COCONUT AMINOS. This sauce is made from coconut tree sap and has a slightly sweet and salty flavor. It’s often used instead of soy sauce or tamari (see below) because it’s gluten-free and soy-free and has a lower sodium content.
COCONUT MILK. Depending on the recipe, we use either light (low-fat) or regular (full fat) canned coconut milk from “BPA-free” or “Non-BPA lined” cans, just as we do with canned beans (see here).
COCONUT VINEGAR. Fermented from the sap of coconut blossoms, nutrient-rich coconut vinegar can be used instead of apple cider vinegar.
MISO. A Japanese condiment made from fermented soybeans or other beans combined with whole grains (like barley or brown rice), sea salt, and cultures to form a thick paste commonly used to season soups and sauces.
TAMARI. A type of Japanese soy sauce made from fermented soybeans that does not contain wheat and tastes less salty than more commonly used soy sauces.
Fruits
Maple syrup
Molasses
Date sugar: Made from dried and ground dates, date sugar is a healthier whole-food sweetener that’s high in fiber, potassium, and iron. It can replace white table sugar one-to-one.
Coconut sugar: Made from the dried sap of the coconut palm tree flower, coconut sugar contains calcium, iron, zinc, and potassium. It can also replace white table sugar one-to-one.
Many whole plant-based foods come with naturally occurring healthy fats or oils, including nuts, seeds, olives, avocados, and whole grains. So it’s not necessary to have added oils in your diet. That said, you can use oils in small amounts for added flavor, as we do in the recipes. You can sauté or stir-fry for 5–10 minutes on a low or medium flame. Additionally, you can use these as either poured oils on foods like salads or as ingredients in baking.
Extra-virgin olive oil (“extra-virgin” means it comes from the first press of the fruit and retains much of its nutrient content)
Extra-virgin coconut oil
Grapeseed oil
Safflower oil
Sesame oil