Vegan Staples To Have In Your Pantry

by | April 27, 2018

A vegan diet is limited to plant based foods. At first, you’ll be shocked if you are thinking about a vegan diet that you have to be bound to certain restrictions. But you can eat more than you think! And your new diet may pay off in benefits like losing weight and improving cardiovascular health. Here’s a list of the vegan staples you should keep in your pantry.

Fruits and Vegetables

There are many different kinds of fruit a vegan can eat and enjoy. The list goes on and on! 

All vegetables are included in a vegan diet and contain an array of nutrients your body needs to stay healthy. Dark green veggies like kale, collards, broccoli and bok choy are good for calcium. Enjoy steamed vegetables with a splash of sesame or sunflower oil and season them with onion or garlic and fresh or dried herbs. Finish your green salad with a vinaigrette made with olive oil, balsamic vinegar, mustard, and herbs.

Legumes, Nuts and Seeds

Protein is essential for our bodies and many people try to get it from animal products like meat and eggs, and are concerned a plant based diet will be lacking. But there are plenty of plant based protein options like chickpeas, lentils, adzuki beans, black beans, split peas, pinto beans, peanuts, navy beans and other varieties. You can get them dried or n cans, so this makes them perfect vegan staples to have in your pantry. You can use them in soups, stews and in salads. Peanut butter is a staple in Asian dishes, and hummus is a great spread for veggie wraps. Soybeans, sliced and baked tofu, scrambled tofu with peppers and onions are also wonderful ways you can incorporate more protein into your diet.

Another way you can get essential protein and healthy fats are nuts and seeds. You can choose almonds, walnuts, cashews, pistachios, hazelnuts, sesame seeds, sunflower seeds, flax seeds, or pepitas! Try them roasted or raw without added sweeteners and salts. YUM!

Whole Grains

Whole wheat breads and pastas, and grains like brown rice, bulgur, barley, millet, oats, quinoa, rye, and spelt are like a treasure and definitely some vegan staples to have in your pantry. You can choose from them but you should know how to use them. You can add olive oil to your brown rice, or enjoy morning oatmeal or bran cereal with plant based milk.

 

Substitutions and Vegan Food Products

Use a little agave nectar in your tea or coffee as a sweetener.

Add nutritional yeast, which is source of protein and B complex, instead of cheese.

Enjoy a scoop of fruit sorbet after dinner, and you can also eat dark chocolate.

There are manufactured mayonnaise, whipped cream, vegan baked goods, and other frozen foods but the healthiest plant based diet focuses on whole foods rather than on processed food products with added salt and sugar.

RELATED: 28 DAY HEALTHY EATING GUIDE WITH A YEARS SUBSCRIPTION TO EXCLUSIVE DIETITIAN GROUP

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