They impart a contrast in texture and color, in addition to their many nutrients. Whenever a dish calls for nut or seed butter, I just throw the whole version in the blender. And for the ultimate fall/winter party piece, serve up this divine raw pecan pie, which uses maple syrup in both the crust and filling. The grain-free diet fad is one I just can’t get behind or even understand. Below I highlighted for each dinner recipe what pantry ingredients and what fresh […] Raw vegan is just so restrictive. Sounds alright, to be honest. No, I’m not going nuts… it’s true! We’ll point out some of the best staples when it comes to health benefits Sweeteners like sugar, honey, and syrups are also not keto-vegan-friendly. If not more, if I’m anything to go by… Going raw does not mean giving up sugar. In the past I have used Santa Cruz which I am pretty sure you can find at Whole Foods. White/cannellini beans: perfect on its own, but also great to add nourishment and thickness to soups. I did say its benefits were endless! Because they can be expensive when bought from supermarkets, I find the best way to stock up is to look online. Like quinoa and farro, it makes a great building block for bowls. Medjool dates are really just a fancy version of regular dates, but they’re mostly interchangeable. I prefer to keep my pantry streamlined, which also helps me reduce food waste. French “de Puy” lentils: more firm and suitable for bowls and salads. Most fruit eaten should be fresh, but dried fruits make a great snack, and are essential ingredients in a lot of raw vegan sweet treats! You should always keep an abundance of fresh fruit and veggies in your kitchen, and munch on them whenever you’re hungry! Try as I might, I can’t enjoy whole wheat version, but if you do, it’s recommended. Some ingredients just have a hard time fitting into categories: Vegan kimchi adds a punch to my favorite Friday night dinner: coco-peanut noodles, made almost entirely from pantry ingredients. The following pulses show up on our table every month, and in some cases every week: I prefer cooking my beans from dry, but canned beans are perfectly acceptable too. Think again! Whether it’s for your skin, your hair, or your plate, coconut oil, an essential source of fatty acids, should be found in every raw vegan pantry! In their infinite brilliance, they can also be used to make ‘cheese’ sauce, great for lasagnes and pasta dishes! Or this cinnamon swirl cheesecake, perfect for a festive dessert! You'll notice that a lot of vegan pasta dishes include cashew cream sauce. Notify me of follow-up comments by email. Vegetable broth powder: I use a lot of broth, but I don’t have the space to make big batches of my own, nor the carrying capacity to bring containers of prepared broth back home, so I use a quality powdered vegetable broth instead, and dissolve it in boiling water. An absolute must for any raw vegan pantry, raisins, full of fiber and iron, make a fab snack on their own, with cashew nuts, or sprinkled on some nut-butter-covered apple slices. Our family is healthy with no warning signs of heart disease or chronic concerns, and we do not struggle with weight, thus I don’t feel bad using a very small quantity of oil, usually a teaspoon or two when roasting vegetables, or sautéing tofu. The free printable guide is perfect to have on hand! Their high natural sugar content will have you zipping around, knocking chores off your list like Superwoman. So, there you have it: a guide to the basics of the raw vegan pantry! I know it’s all about health, but, word of warning, you’re gonna want to eat them all! If you are at a healthy weight, enjoying these shortcuts a few times per week seems like a reasonable practice, as long as you also consume a lot of whole grains and vegetables. Many of these recipes require you to soak the raw cashews in boiling water a couple hours before you start cooking; the process breaks them down and makes them easier to blend. For the most part, those ingredients are also whole, or minimally transformed. © 2020 Berry Abundant Life / Website Design by Let Nadia Design It, Automated page speed optimizations for fast site performance. These Mediterranean beauties can be used for anything from topping salads to preparing taco ‘meat’. Vegan Freezer Staples Fruit – Bananas, berries (all of them), pineapple and coconut Vegetables – Anything and everything, including cauliflower, broccoli, beans, and spinach Vegan burgers – Veggie burgers, plant-based burgers, and plant-based hot dogs. Whenever possible and reasonable, the best practice is to purchase those ingredients in bulk and then transfer them to your own clear glass containers with airtight lids – my recommended way to protect your food inventory against pantry moths, avoid food waste, and speed up cooking. Drizzle them a spoon of maple syrup, for a sweet, but good-for-your-body breakfast. And post, with 67 raw vegan hashtags. We've got your list! But don’t use too much, as it could result in a bitter taste! to bowls and even to some stews without having to chop anything. ‘What on earth is that?’ Raw coconut nectar is not quite the same as coconut butter or oil and certainly has nothing to do with bees. Since I practically always cook from the Vegan Family Meal Plans, I created a big spreadsheet with all of the meal plan’s ingredients based on the shopping lists, then I counted the number of times each ingredient appeared. once-a-year vegan pantry challenge to review and refresh your stocks. All these vegan pantry staples are plant-based – except mushrooms (which are fungi) and salt (which is a mineral). Carbohydrates are humans’ primary source of energy and grains are a great source of carbs. Whenever possible, I prefer to buy whole spices then grind and combine them myself, rather than buying ready-made mixes, because it decreases my odds of consuming adulterated spices spiked with fillers. Welcome to Part III of My Vegan Pantry Essentials and Staples series!If you want to know the condiments I always have on hand, check out Part I, and for some of my favorite beans, legumes, and grains and tips on how to use them, check out Part II. A Vegan Emergency Food Supply list that is … Vegan Pantry Staples: Starches In addition to fruits, starches are the foods from which you should be getting most of your calories on a plant based diet. These are my top 12 vegan pantry staples. Please consult a healthcare practitioner before making changes to your diet. Starchy and carb-filled vegan staples like yams, potatoes, corn, and rice must be avoided. Raw vegans like a sweet treat just as much as carnivores. Vegan pantry staples can be divided among less than just a few categories: legumes, grains and pseudo-grain and their products, nuts and seeds, spices and flavorings, and canned goods, in addition to a small number of miscellaneous shelf-stable and refrigerated items. Hello Jackie! You can also play with different flavors such as vanilla, strawberry or chocolate. But I really want to help you simplify healthy eating so you can nourish your bod … They’re just showing off now. You may opt-out at any time. Eat sparingly, but enjoy! MY TOP 25 VEGAN KITCHEN STAPLES Legumes – Whether they are canned, dry, or cooked and stored in the fridge/freezer, I am never without my beans. These 10 vegan pantry staples are everything you need to have a successful vegan kitchen! And if you’re looking for a step up – a complete raw vegan food list – don’t worry, I’ve got you covered. All these vegan pantry staples are plant-based – except mushrooms (which are fungi) and salt (which is a mineral). A successful vegan journey starts off with a great vegan pantry! There are some beans I use only occasionally, like kidney, lima, and pinto, so I tend to buy them canned if they make an appearance on the meal plan (or substitute for a dry bean I have on hand). (Unfortunately, fraud is extremely common in the spice industry.) Here we list our Top 10 Vegan Pantry Staples, which could be particularly useful for new vegans or those planning to transition to a plant-based diet. Just be prepared to make 364 more throughout the year at the demand of all who try it! Buy in bulk, and save! Lifestyle & Tips If you're new to vegan cooking you might come across a few unfamiliar ingredients. Even long-lasting ingredients are not eternal and you should plan on having at least a once-a-year vegan pantry challenge to review and refresh your stocks. 18 Vegan Pantry Meals Without further ado, here are 18 simple and healthy vegan pantry meals you can make without needing to make an extra trip to the grocery store! A common mistake made is thinking that raw vegans eat dry, soulless snacks, and opening your pantry to find nothing but a lonely packet of seeds staring pathetically back at you is gonna have you running to your nearest fast food chain. Thanks Brigitte, Or check out my blog post that covers Complete Raw Vegan Food List. Great for Italian dishes, add oregano, rich in antioxidants, to this delectable raw zucchini lasagne! Aside from being a great beauty product, use it to make everything from this super creamy raw eggnog (yes, this is a thing…), great for the fast-approaching festive season, to this raw coconut cake, a stunning centerpiece for any dinner party! we should aim for about 10% fat in our daily diets, full of antioxidants, as well as vitamins E and K. What is 80/10/10 diet? To help you out I'm sharing with you my favourite *51* easy vegan pantry recipes that can be made using ingredients you likely already have on hand. Nature’s candy, if you will. Usually made from chickpeas, this all-rounder is always useful to have in your kitchen. I would love a shortcut for that! Yellow split peas: great in soups and stews. They’re filled with essential minerals such as potassium, zinc, copper and calcium, as well vitamins C, E and B6, among loads others that I just don’t have space to list! Required fields are marked *. Dried fruit add sweetness (and iron!) Red lentils: add them to everything, you won’t even know they are there. Just like having a refrigerator full of fresh fruits and vegetables, it’s easier to eat healthy, palm oil free, cruelty-free, and vegan when you have the foods on hand. Often cited as one of the most powerful plant-based foods for our health, is packed with omega 3 fatty acids and fiber, and has even been known to have a protective effect against cancer. Pasta: I always stock some long, quick-cooking ones (spaghettini) and a couple of varieties of short ones. Green or brown lentils: excellent as a base for burgers and neatballs. In order to thrive on a raw food diet, you need to stock up on the raw food staples. and this super protein-rich raw veggie burger! Always keep them handy! There’ll be no mundane meals for you any time soon, if you follow my guide to the essential raw vegan pantry items, just beautiful bowls of loveliness. This post may contain affiliate links. We’ve gathered up the pantry staples you need to make your move to a meat- and dairy-free world a total snap. Sorry, terrible pun. Maple syrup: I’m from Québec and sometimes can’t resist adding a teaspoon to a tomato dish that turned out too acidic. This kind of tool is usually reserved for people who join one of my programs, like Crazy Sexy You. Think you have to give up your favorite candy bars when you’re raw vegan? Think again! If you do not have a high-power blender, you may want to stock almond butter and maybe pumpkin butter. The King of the oil world, everyone’s caught on recently to the infinite uses and benefits of coconut oil. Strangely, it doesn’t really taste like coconut, but instead is akin to maple syrup. Within this general category, it is wise to choose ingredients that also bring other nutritional value, such as a wealth of fiber and vitamins that nurture a healthy heart and digestive system. Occasionally I’ll get some more exotic varieties of beans, but I always have chickpeas, black beans, great northern white beans, pinto beans, black-eyed peas, lentils, and green peas in my kitchen. Now, I must go; I have 5 cheesecakes to make for my friends and family. Remember those pancakes made with flax? Although eating rainbows of color naturally offers rainbows of flavor, these can be enhanced by essential herbs and spices. The great news is most vegan pantry staples are palm oil free. Here are my favorites: If you think vegan food is bland, you need to up your flavoring game! (Technically, it is not stable for more than a few weeks in the refrigerator, but we eat it faster than that!). Add cumin to this divine and creamy raw spinach avocado soup for an aromatic touch. Any statements made on this website are not intended to diagnose, cure, treat or prevent any disease or illness. Gooey, caramel-y and good for you, all at the same time? Whether you fancy a chocolate chip chia pudding (yes, please), or this vibrant Blueberry Chia Seed Cake (yes, I’ve still got room), chia seeds, rich in Omega 3 fatty acids and fiber, should be kept in your pantry at all times! Okay, I’m seriously hungry now. In fact, it comes from the sweet sap is produced by tapping the stalks or stems of the coconut blossom. To cover for snacks and breakfasts (and in particular my favorite morning meal: overnight oats), I would add the following: My favorite dishes are inspired by Mexican, Indian, and Asian cuisines. Neal Barnard, MD, reviews some healthy foods that are great to stock up on during the COVID-19 pandemic. Download this free 2-week meal plan featuring 10 dinners with full recipes, shopping list, and prep instructions to make weeknights a breeze. Gnocchi: these pillow-like potato dumplings make a weeknight dinner feel like a special occasion. My vegan pantry is like my second office with all the cooking I do. They are all either non-perishable, or stable when refrigerated. Extra Virgin Coconut Oil, full of antioxidants, as well as vitamins E and K, can be used to make some super crispy and super moreish zucchini chips, for which you’ll also need a dehydrator. Vegan Pantry Staples, Cookbooks, Kitchen Essentials & Products Learn How to Stock a Vegan Pantry You will find must-have items for stocking your own vegan pantry. Your email address will not be published. If there is tofu in the fridge, there can be dinner on the table. Tags:raw food pantry, raw vegan essentials, raw vegan pantry. Alternatively, sprinkle on to an Instagram-worthy smoothie bowl, for a daily dose of essential acids. I’m not sure who first discovered that – what an odd thing to do! Have I mentioned that I like dates? Another no-brainer vegan pantry staple. It’s absolutely possible with a well-stocked selection of vegan pantry staples. Raw choc balls And sometimes there’s a tub of soy or coconut icecream in there too ;) So there you have it! An absolute must for any raw vegan pantry, raisins, full of fiber and iron, make a fab snack on their own, with cashew nuts, or sprinkled on some nut-butter-covered apple slices. Have these stocked up at all times, and you’ll be snacking smart and whipping up raw vegan delights to rival any culinary connoisseur! Edamame (with and without shells): for snacking, bowls, and even. But if you’re looking for a complete raw vegan food list – including a list of raw fruit and veggies – don’t worry, I’ve got you covered. that are simple, quick, and made with whole-food, plant-based ingredients. There’s the vegan pantry staples of a Personal Trainer and a quick look into our kitchen essentials. But if using frozen veggies saves us from ordering take-out, I go for it without hesitation. Cashews are every raw vegan’s BFF, and they’re about to become yours… Their super creamy texture makes them one of the most versatile foods in the world (not scientific fact, but it must be true). Tomatoes in 28-ounce cans (crushed or diced), Jackfruit in water or brine (NOT in syrup), Coconut milk: a once-in-a-while indulgence. Also, not all nuts can be consumed liberally in this lifestyle, including high-carb nuts like chestnuts, pistachios, and cashews. It acts like an egg would in baking, binding ingredients together. I have seen vegan shopping lists with over 300 ingredients, but my kitchen and stomach are only so big. It just means using nature’s sweetener, rather than processed. Their high natural sugar content will have you zipping around, knocking chores off your list like Superwoman. Everything you need to know about Raw Till 4 Diet, The 7 Must-Haves for Every Raw Vegan Kitchen, 80% carbohydrates (from your fruits and veggies), 10% protein and 10% fats (from nuts, seeds and avocados), Blueberry Chia Seed Cake (yes, I’ve still got room). In 99% of cases, the missing ingredient can be replaced with one of those you already have in your vegan pantry. Fill your pantry with life-giving vitamins and minerals, and start your journey to a vibrant, energetic and healthy life. Any chance you could share the brand of lemon and lime juice that you use? Simply subscribe to my email list below and get a downloadable PDF! Baking powder: used quite rarely for dinners, but keeps for a very long time in the fridge. The raw vegan gift from our friends up North, maple syrup is a natural way to add sweetness to your desserts and snacks. Today I’m sharing 40 easy vegan and gluten-free recipes that use mostly (if not all) pantry ingredients. Please read our disclosure for more info. Vegan Pantry Essentials and Staples for Wholesome Plant-Based Meals: Part I All the Vegan Pantry Essentials and Staples you need to make wholesome, delicious, and satisfying plant-based meals! Learn more about the Vegan Pantry Challenge and get started this weekend. Kombu: added to the cooking water of beans to cover our iodine needs, since we don’t use iodized salt. This luxurious cashew cream cheesecake is a must-make, as is this simply stunning raw chocolate cherry fudge cake. They are full of nutrition and fiber, and low in fat, making them the perfect carbohydrate-rich source of calories for the human body. Oct 28, 2018 - This Pin was discovered by Dragonfire Nutrition. Strangely, it doesn’t really taste like coconut, but instead is akin to maple syrup, Subscribe to get the free raw vegan food list PDF. 30 Vegan Pantry Staple Recipes that are simple, quick, and made with whole-food, plant-based ingredients. In this guide I give you my top vegan pantry staples and they are all curvy vegan friendly!!! Subscribe to get posts delivered straight to your email inbox. While many stores may offer raw nuts in their bulk department, you might have to shop around until you can find some. A well-stocked vegan pantry makes it easy to create satisfying meals from filling breakfasts to scrumptious desserts, easy lunch and brunch ideas to warm nutritious dinners, some hunger satiating snacks in between and a few basics. Kimchi (check that it has no anchovies or shrimp): enlivens any Asian dish with just a forkful. Low Impact Lab & Vegan Family Kitchen - Copyright 2019. So you’ve read all about the epic benefits of the raw vegan lifestyle – glowing skin, boundless energy and a longer life – don’t mind if I do! I’m including entrees, breakfast ideas, desserts and easy homemade staples that all use pantry items (homemade milk, hummus, cheese, jam condiments, sauces and even chocolate). Although we already mentioned beans as a great vegan pantry staple, hummus deserves an extra place on our list. What do you even eat? And you are finally ready to start a raw food diet but wondering what should you have in your raw food pantry? Keep a variety of nuts on hand for a quick grab-and-go snack, toss them over a salad or grain dish, or grind them up to … Medjool tend to be creamier, softer and sweeter, but use regular dates in recipes if it requires large quantities as they’re cheaper and, of course, snack away! By adding your email, you will be added to Berry Abundant Life email list. The uses of medjool dates (which tend to be creamier and sweeter than regular dates) really are endless and they’re even packed with fiber and antioxidants. Nearly all distilled spirits are vegan except for cream-based liqueurs and products that mention honey on the label. Vegan Pantry Staples: 10 Tips on Stocking the Perfect Plant Based Pantry 6 comments Last week on the blog, we talked about how to put together the perfect vegan meal . Emergency Plant-Based Vegan Pantry Staples As an Amazon Associate I earn from qualifying purchases. Just Another Fad, or Vital to Our Health? Because this is a pretty obvious one, I don’t suppose I need to go into too much detail here. – try these gorgeous raw cinnamon ‘oatmeal’ cookies! Pffft.. How about this raw snickers bar, made with coconut nectar, as well as my BFFs, cashews. These ingredients are always in my fridge: Whenever possible, I pick fresh produce. (If you find BPA-free cans, even better.) Have some plant-based milk on hand, such as almond or soy You can purchase these at an organic store or make yours at home. For a dessert you’ll remember, how about whipping up some of these super cute raw chocolate banana ice cream tarts, using dates to make the base? 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And vitamins for Italian dishes, add oregano, rich in antioxidants, to this divine creamy... Dazzling even the most skeptical of family members and friends with this stunning creation food Supply that! To get posts delivered straight to your diet ingredients and some fresh produce of this beautiful sweetener raw vegan pantry staples pantry... And some fresh produce energetic and healthy Life few unfamiliar ingredients, for a daily dose of essential acids everything!: used quite rarely for dinners, but if you need to stock up on during the COVID-19 pandemic is. To cover our iodine needs, since we don ’ t use iodized salt rainbows... Before, but now I have a successful vegan kitchen s the vegan.!