Garden of Vegan

   
High-resI just answered an ask about my vegan grocery essentials, so I thought I might as well post it here too! Here are my resources for building your own healthy vegan grocery list: • Building a Healthy Vegan Grocery List • Vegan Lifestyle on a Budget You...

I just answered an ask about my vegan grocery essentials, so I thought I might as well post it here too!

Here are my resources for building your own healthy vegan grocery list:

You can also check out my grocery posts, you might find them helpful too. Here’s the links to the 2 most recent ones:

Below are my essentials for eating healthy, these are the types of foods I like to have on hand at the start of each week. *Starred ingredients indicate items that I stock up on (usually from Costco) or items that last a long time, not things I buy on a week-to-week basis.

This is the list of foods I’d buy if I had to suddenly restock my kitchen from scratch. I’d choose these ingredients because I find them really easy to use, versatile, and really good for mixing and matching to create tons of different dishes.

Fruit

  • apples
  • bananas
  • oranges
  • whatever else is on sale and looks good (lately it’s things like berries, melons, pineapple, kiwis, etc.)
  • frozen mixed berries and frozen mango*
  • orange juice*

Vegetables

  • spinach (essential for salads)
  • cucumber
  • carrots
  • zucchini
  • broccoli
  • kale
  • mushrooms
  • grape tomatoes
  • avocados
  • garlic*
  • canned tomatoes or pasta sauce* (look for one made with wholesome ingredients)

Grains/Carbs

  • sprouted grain bread*
  • brown rice and/or quinoa*
  • whole wheat pasta*
  • granola*
  • oats*

Beans/Legumes

  • canned low sodium chickpeas*
  • extra-firm tofu
  • hummus*

Nuts/Seeds/Other

  • almonds*
  • pumpkin seeds*
  • peanut butter and/or almond butter*
  • soft pitted dates*

Vegan Non-Dairy

  • non-dairy yogurt (or dessert tofu)
  • soy or almond milk (unsweetened)

Other

  • sriracha*
  • nutritional yeast*
  • light soy sauce*
  • coconut oil/olive oil*
  • mustard*

Non-Essentials

  • Daiya Cheddar-style shreds
  • Earth Balance Buttery Spread
  • Vegenaise vegan mayo
  • Superfoods: chia seeds, hemp hearts, cacao nibs, etc.*

With this list you can make:

Here are some of my favourite recipes using those ingredients:

Baked Sriracha and Soy Sauce Tofu (in salads, wraps, sandwiches, and vegan lunch bowls - I use it all the time)

Tofu Noodle Soup [version 1] [version 2]

Classic Green Smoothie

Broiled Apple & Almond Butter Sandwich (you can also do PB & banana)

Mixed Berry, Granola, and Yogurt Parfait

Date Balls

You can also browse Garden of Vegan tags for: Breakfast, Lunch & Dinner, Snacks, Smoothies, and Food on the Go. Most meals are made mostly with the ingredients above or would be really easy to substitute.

Notes

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