Vegan/Vegetarian Pantry Necessities
This past year I have been preparing meals for my sister Angelina. She is gluten free, dairy free, and fun free. It has been pretty difficult not relying on my fake skills as a home cook to create dishes where it met her dietary standards. However, I have opened a whole new world of the plant based world for myself , and I just don’t think I can look at some items the same way again. The vegan/vegetarian community is full of creative cooks who find alternatives to the meat diet life style because to them, eating another animal should not be a choice when there are other options. I love the thought of not eating red meat as frequently as I used to, and hopefully if you are beginning to take the baby steps of this way of life, I hope this list helps you. Again, it isn’t EVERYTHING that you should have, but it is a solid start.
Nutritional Yeast
A highly nutritious vegan food product that gives recipes a cheesy, creamy, and rich taste. Most of the time the yeast is fortified with vitamin B-12, which gives you a natural energy boost. Raise your hand if you think even though it was rightfully named, we should change it to something less nastyyy. 🙌
Coconut Milk
All plant based milk alternatives are important. Coconut milk however, is naturally thick and is amazing in desserts! Also, since it is canned, you don’t have to keep tabs on its expiration date as you would with almond or cashew or oat.
Vegetable Stock
Never throw away your unused veggies when you cut them for other recipes. Leave them in a ziploc bag in the freezer until you want your own vegetable stock. Onions, carrots, celery, and garlic are key ingredients in creating the base for your stock. (Stay away from cruciferous veggies, like cabbage and cauliflower because they tend to give an off taste when frozen then cooked). Add all of your veggies to a large pot and cover with water and add herbs like rosemary or bay leaves. Then on high heat bring it to a boil, covered, then uncover and simmer for an hour or two. Use a slotted spoon and take out large parts and set aside. You can freeze homemade veggie broth for 2-3 months, or leave it in the fridge for a week.
Tofu
Yes, you can eat tofu fried, sauteed, in soups, and everything in between. Most people don’t know that it makes a killer texture creator. When blended it becomes this velvety vegan alternative to alfredos, when seasoned correctly it can even be sour cream!
Miso
Miso is made out of fermented soybeans. It’s salty, funky, and earthy. The best way I can explain the taste is if you mashed up a bunch of mushrooms, took out the bouncy texture, and made a paste with meat but without the meat. Miso bokchoy makes miso horny. 😉 I’ll stop now.
Flax Seeds
Rich with omega-3 fatty acids and fiber, flax seeds are actually the main go to when replacing eggs in a baking recipe. They achieve the same binding properties as eggs, without the animal product being in your cake at all! To make ONE egg, mix one tablespoon of ground flaxseed meal with three tablespoons of water and let it thicken in your fridge for 10 minutes. Yay! Now you eggless.
Oats
A quick way to get your protein, my favorite way to use them is overnight oats! You can also use them as a filler for homemade granola bars, flourless crusts for pies, and even make your own oat milk if you don’t have a life.
Quinoa
Quinoa is low in sodium and high in calcium, potassium, and iron, making it a healthy and nutritious part of any diet. Just like overnight oats, you can make overnight quinoa, or quinoa oatmeal, the possibilities are really endless, and it keeps well in the pantry.
Tahini
Similar to miso, it is a flavoring agent, but can also be used for a lot of other things too! This is where hummus gets its taste from, and my personal favorite is baba ganoush! It’s also the bees knees as a salad dressing.
Canned Beans/Dried Beans
The expiration dates on these motherfuckers are comparable to Twinkies. If you’re in a pinch, use canned beans, if you have time, use dried beans. Can it BEAN anymore simple? Hahaha, I hate myself.
Chia Seeds
OOOOOO When I found out that chia seeds could inflate with liquid overnight I was sooo stoked. Chia pudding is my favorite, especially when topping off my oatmeal. I also like to make dressings out of them. Honey Poppyseed is usually my favorite, but if you:
Add 1 tablespoon of apple cider vinegar
2-3 tablespoons of dijon mustard
1 ½ tablespoons of honey OR if you’re vegan, maple syrup!
2 teaspoons of soaked chia seeds (about an hour)
⅔ cup of vegan mayo
Whip it up and have a yummy salad dressing!
Liquid Smoke
Liquid smoke is often used to marinate meats without having to grill them afterwards. I have found it to be an amazing add on to any grilled vegetables, baked beans, and especially mushrooms!
Dehydrated Mushrooms
Mushrooms don’t have much of a shelf life in the fridge, so I have found that dehydrated mushrooms come in handy when I’m in need of its wonderful texture and taste. Just like most infomercials say: “Just add water!”
Corn Starch
An essential pantry staple for its thickening agent and shelf life. From veggie gravys, thick sauces and soups, it’s versatile in both plant based cooking and baking.
