dairyalternatives

Vegan Grocery List: Top Staples

PROTEIN

  • Tofu: Silken for smoothies and puddings; medium or firm for cooking.
  • Tempeh: Soybean-based meat substitute.
  • Seitan: Meat substitute made from wheat gluten; great texture, great protein.
  • Frozen vegetable burgers: Making your own is better, but these are convenient in a pinch.
  • Edamame: Fresh (frozen) soy beans are a great high-protein snack or side.
  • Beans: Dried and home-cooked are cheap and the healthiest.
  • Chickpeas: In addition to beans, because they're so versatile.
  • Seeds: Sesame, sunflower, poppy, pumpkin, chia … all high in protein and healthy fats.
  • Nuts: Because, protein.
  • Nut butter: Because, peanut butter!
  • Cashews: In addition to nuts, because they can be soaked and used in so many ways.
  • Lentils: Super cheap, versatile, easy to make, delicious, and nutritious.

GRAINS

  • Brown rice: Ditch the white for more nutritious brown.
  • Quinoa: One of the few plant-based perfect proteins.
  • Steel-cut oats: Good for breakfast.
  • Whole grain grits: Because they’re filling and delicious.
  • Whole-wheat couscous: More nutritious than regular.
  • Multigrain pasta: Whole-wheat or legume mixes offer more nutrients and don’t all taste like cardboard.
  • Sprouted bread and tortillas: Food for Life products are nutrient-rich and altogether lovely.
  • Amaranth: Super cheap and nutritious. 

COOKING

  • Agar agar: Vegan substitute for gelatin.
  • Nutritional yeast: A must for B12 and very palatable; used like Parmesan cheese.
  • Miso paste: Excellent for adding umami to vegetables; great anchovy substitute.
  • Vegetable broth: Go for organic, and watch the sodium.
  • Tomato paste: Great (surprising) source of iron.
  • Dried mushrooms: Like porcini, to add a meaty component to soups and stews.
  • Sun-dried tomatoes: Fantastic for adding texture and flavor.
  • Capers: Great for adding a punch of flavor.

BAKING

  • Ener-G Egg Replacer
  • Flax seeds: To make a viable egg substitute for baking.
  • Chia seeds: For nutritious puddings and egg substitute.
  • Vital wheat gluten: A great binder that also adds protein.
  • Coconut oil: Great for replacing butter in some recipes.
  • Vegetable shortening: Non-hydrogenated, like Spectrum.
  • Agave syrup: Instead of honey.
  • Maple syrup: Instead of honey.
  • Blackstrap molasses: A fantastic source of iron.
  • ¼ c Silken Tofu: Replaces 1 egg flavorlessly. 
  • 1 Mashed Banana: Replaces 1 egg, adds flavor, and sweetens naturally.
  • 3 tbsp Peanut Butter: Replaces 1 egg. 
  • ¼ c Applesauce: Replaces 1 egg. 

CONDIMENTS

  • Mayonnaise: Vegenaise tastes most like traditional mayo, Spectrum is a bit sweeter.
  • Bragg Liquid Aminos: Liquid protein concentrate, delicious soy-sauce taste.
  • Sriracha: Or other favorite hot sauces.
  • Tahini: Sesame paste can be used as a condiment or in preparing Middle Eastern recipes.
  • Kimchi: Great source of probiotics if you don’t like soy yogurt.
  • Sauerkraut: A surprising source of health benefits.
  • Seaweed: Adds fishy flavor to soups and cooking in general. Dulse is especially potent.