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Vegan Pantry

If you’ve just decided to incorporate vegan foods into your diet and get rid of the yucky stuff, what in the world are you going to need in your pantry?! Well, first things first…Let’s clean out what is in the pantry now. That’s right, time to get rid of the items with animal products, which means that you’re going to have to read labels. Of course, it would be nice if you didn’t just throw the old food in the trash, instead give it to a local shelter.

Vegans have their own version of junk food, which is okay to have in moderation and having some of that in your pantry is fine. Unfortunately, most pantries have nothing but junk food and when it comes time to transition into a healthier diet, we’re lost. So, here is some suggestions for a healthier pantry.

Items To Get Rid Of:

1. Items with artificial colors, sweeteners and ingredients
2. White-based bleached flour products (flour, bread, pasta, rice)
3. Animal and animal products
4. Hydrogenated cookies, cracker and chips
5. Items with high fructose corn syrup
6. Diet drinks, Kool-aid and sugar waters
7. Refined table salt (Replace with sea salt)


Things To Add To The Pantry:

1. Flours, Powder, Meals and Mixes:
  • Whole wheat flour
  • Corn meal
  • Whole wheat pancake and biscuit mixes
  • Whole-grain cake and muffin mixes
  • Unbleached all-purpose flour
2. Whole Grains
  • Rice (Basmati, Long-grain brown, Short-grain brown, Sweet brown, Wild) 
  • Corn Grits
  • Couscous – semolina grain, pasta-like flavor
  • Oatmeal
  • Quinoa (pronounced: keen-wah) – high in protein and B vitamins
  • Rolled Oats
  • Packaged blends, such as tabouli, rice and pilaf
3. Pasta and Noodles
  • Whole grain pasta blends – nutritionally good, excellent taste and texture. Check to make sure no eggs.
  • Vegetable pasta – made from refined wheat with powdered beets,spinach, tomato and sometimes carrot. No eggs.
  • Soba noodles – superior nutritionally and texture to refined pastas
  • Rice noodles
4. Legumes (Dried or Canned, preferably enamel-lined cans)
  • Garbanzo beans
  • Split peas
  • Lentils
  • Black beans
  • Refried beans
  • Navy beans
  • Kidney beans
5. Crackers and Chips – preferably with sea salt, no cheese, artificial additives, preservatives or refined sugars
  • Graham Crackers
  • Rice Cakes
  • Crisp breads
  • Bread sticks
  • Corn chips
  • Pita chips
  • Tortilla chips
  • Sunflower chips
  • Vegetable chips
  • Potato chips
6. Nuts, Seeds and Butters – high in protein, vitamins, minerals and unsaturated fats (the kind we need)
  • All nuts and nut butters
  • Pumpkin seeds
  • Sesame seeds
  • Sunflower seeds
7. Sweeteners – these do not cause the sugar “rush” nor are they an animal product, such as honey
  • Agave – from the agave’ plant, less refined than sugar, buy the “raw” version
  • Evaporated Cane Sugar – less processed than regular sugar
  • Sucanat – from unrefined sugar cane, removing only the water,retaining the molasses, vitamins and minerals
  • Turbinado – raw sugar after it’s been washed, leaving the molasses, vitamins and minerals
  • FruitSource – fruit juice concentrate and brown rice syrup
  • Pure Maple Syrup
  • Barley Malt Syrup
8. Vinegar, Oils, Cooking Wines and Sauces
  • Extra virgin olive oil (to use in cold or room temperature recipes)
  • Coconut or canola oil (for cooking) 
  • Red wine vinegar
  • Balsamic vinegar
  • Apple cider vinegar
  • Rice vinegar
  • Mirin cooking wine
  • Red cooking wine
  • Sauterne cooking wine
  • Sherry cooking wine
  • Vermouth cooking wine
  • Low sodium soy sauce or tamari, which is a concentrated soy sauce
  • Teriyaki sauce
  • Vegan Worcestershire sauce
9. Vegan Bouillon, Powdered Broths, and Seasonings
  • Vegetable bouillon
  • “Chicken” flavored vegetable broth – vegetable, made to taste like chicken
  • Dulse flakes
  • Nori flakes
  • Kelp powder
  • Spike
  • Seasoning blends
  • Nutritional Yeast – yellow powder, high in amino acids & B vitamin complex with a slight “cheesy” flavor
10. Binders and Thickeners
  • Agar-agar – replaces gelatin ( which rhymes with skeleton, made with animals’ skin, tendons, ligaments and bones)
  • Egg Replacer
  • Arrowroot
  • Baking soda
  • Baking powder
11. Other Items
  • Tomato sauces and paste
  • Light Coconut milk
  • Artichoke hearts
  • Popcorn
  • Roasted Red Peppers

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