IN PANTRY:
BAKING INGREDIENTS– baking soda, baking powder (preferably aluminum- free), “Ener-G Egg Replacer,” whole wheat flour, spelt, coconut, corn meal
“BRAGG’S LIQUID AMINOS” OR SHOYU
CANNED OR JARRED GOODS– organic beans (black, butter, cannellini, garbanzo, kidney), organic pasta sauce, “Amy’s Organic Chili”, “Brooks Chili Beans,” dried vegan soup cups (miso, split pea, etc.)
CHOCOLATE– semi-sweet chocolate chips, unsweetened cacao powder, cacao nibs (raw unsweetened chocolate bits)
COCONUT FLAKES
COLD WHOLE-GRAINED CEREALS
DRIED FRUITS– raisins, dates, goji berries
DRIED GINGER
EXTRACTS– vanilla, almond
FRUIT (bananas, apples, etc.)
GRAINS– brown rice, basmati rice- brown or white (both are whole grain), quinoa, polenta
HOT CEREALS– oatmeal, “Malt O Meal” cereals
KHOMBU (for soups)
MILK SUBSTITUTES– cartons of soy, rice, almond &/or coconut milk
NUT BUTTERS (preferably organic)- peanut, almond, cashew, tahini
NUTS AND SEEDS– walnuts, pecans, “Go Raw Sprouted Organic Pumpkin Seeds
NUTRITIONAL YEAST FLAKES (great cheezy taste – high in B vitamins including B12)
OILS– extra-virgin olive oil, organic virgin coconut oil (marked for medium heat)
PASTA– whole-grain spelt- penne or rotini, Von’s “Eating Right” whole-grain pastas
SALT– sea salt (Himalayan or Celtic -the saltiest!)
SEAWEED (dried)- “Dulse” (for salads, stir fry), Khombu
SPICES (ground)- allspice, black pepper, cardamom, cayenne pepper, cinnamon, garlic salt, ginger, nutmeg, onion salt, poultry seasoning, pumpkin pie spice, sweet basil, turmeric
SWEETENERS– organic sugar, organic powdered sugar, “XyloSweet” (xylitol – zero-calorie natural granulated sweetener), stevia – (zero-calorie natural sweetener) liquid and/or granulated, agave – raw (low-glycemic liquid sweetener), maple syrup, coconut crystals
VINEGARS– balsamic vinegar, organic apple cider vinegar (best kept in ‘fridge), ume plum vinegar
WHOLE GRAIN CRACKERS– “Triscuits,” etc.
IN ‘FRIDGE:
BOCA VEGAN CRUMBLES OR TRADER JOE’S BEEFLESS GROUND BEEF
CHEESE SUBSTITUTES– “Daiya” (Mozzarella, Cheddar, Jack, Havarti), “Follow Your Heart” (Cheddar or Mozzarella), ” Trader Joe’s Vegan Cream Cheese”, “Go Veggie Cream Cheese
CONDIMENTS– ketchup, mustard, Dijon mustard
FRESH MINCED OR CHOPPED GARLIC
GINGER ROOT
MARGARINE– “Earth Balance”
MAYONNAISE SUBSTITUTE– “Vegenaise”
MILK SUBSTITUTES– “Silk,” “Simple Truth” -soy, rice or almond milk
ONIONS
RED MISO (for soup broth)
SALAD MIX
“SMART DOGS”
TOFU (medium firm &/or firm)
“TOFURKEY” DELI SLICES
TOMATOES
WHOLE GRAIN BREADS & BUNS
IN FREEZER:
“BOCA ORIGINAL VEGAN VEGGIE BURGER (BOCA, QUINOA OR SPROUTED)”
“BOCA ORIGINAL CHIK’N NUGGETS”
FROZEN FRUIT– blueberries, strawberries, etc. (for smoothies), frozen bananas (broken into 3-4 pieces for smoothies)
FINELY CHOPPED FRESH GINGER
GARDEIN FROZEN VEGAN CHICKEN ENTREES
ICE CREAM SUBSTITUTES– “Soy Delicious,” “Soy Dream,” “Tofutti Cuties Snack Size Sandwiches”
END NOTE: These Staples are items that I keep on hand to make it easy to prepare a quick meal. Depending on how many people you are feeding and which foods you prefer, you may pick just some of these Staples.