Keep Staples

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.