Herbs and Spices
These are the basics. I try to buy USDA Certified organic spices as often as possible. I accumulated these spices and many more over time, so you don't need to rush out and buy them all at once. Start with the ⭐️ items if you are building your plantry slowly.
⭐️ Garlic Powder
⭐️ Onion Powder
⭐️ Salt and Pepper
⭐️ Chili Powder
⭐️ Italian Spice Blend
Cumin
Coriander
Curry Powder
Tumeric
Cayenne Pepper
Cinnamon
Smoked Paprika
Oregano
Thyme
Parsley
Nuts and Seeds
Raw cashews can be soaked and used in a variety of tasty cheese-like sauces. Be careful with the roasted and salted varieties of nuts because often times the food manufacturers add oil and salt which makes them less healthy and more addictive. Read your ingredients lists! Flax seeds must be ground for proper absorption and will be used as egg replacements in baking, not to mention they are an excellent source of omega-3 fatty acids in the form of the plant derived alpha-linolenic acid or ALA. Nuts and seeds can be expensive so look into the bulk foods sections of your supermarket.
⭐️ Raw Cashews
⭐️ Raw Almonds
⭐️ Peanuts
⭐️ Flax Seeds, ground
Walnuts
Chia Seeds
Pumpkin Seeds
Sesame Seeds
Sunflower Seeds
Canned Items
⭐️ Garbanzo Beans
⭐️ Black Beans
⭐️ Kidney Beans
Pinto Beans
White Beans
⭐️ Coconut Milk (full fat and reduced fat)
⭐️ Tomatoes (diced, chopped, sauce, paste)
⭐️ Marinara Sauce
⭐️ Vegetable Broth
Dried Goods
Opt for whole grain pastas over refined grains and again always buy organic when possible. Those with gluten-sensitivites or those looking for a protein boost, try the chickpea or other bean based pastas. There are a variety of whole grains in most grocery stores now so you will want to experiment with the different varieties. Check out the protein content in whole grains, you may be surprised to find out that plants really do contain protein. Dried beans are a cheaper and also less convenient option. Be sure to cook dried beans, especially kidney beans, properly or you risk poisoning yourself with Ricin (think Heisenberg in Breaking Bad.) You may want to invest in an electric pressure cooker to speed up cooking plant-based meals but it isn't required.
Pastas:
⭐️ Whole Wheat
⭐️ Brown Rice
Bean Based
Grains:
⭐️ Brown Rice
⭐️ Quinoa
Couscous
Farro
Millet
Beans:
⭐️ Chickpeas
⭐️ Kidney Beans
⭐️ Black Beans
Pinto Beans
White Beans
Lentils: (red, green, and brown varieties)
Specialty Items
Miso paste is essentially fermented soybean paste and is my secret ingredient in many tasty cheesey sauces. I also stir it into most of the soups I make. Opt for the refridgerated versions over the shelf-stable versions because the live cultures foster good gut bugs. Nutritional yeast or "Nooch" as some refer to it is also incorporated into cheesy sauces and depending on the brand, may be fortified with vitamin B12 which is a MUST on a plant-based diet. Again be sure to read the labeling. The liquid aminos are great when you first begin a plant-based lifestyle because it makes everything taste delicious.
⭐️ Miso Paste
⭐️ Nutritional Yeast
⭐️ Soy Milk
⭐️ Bragg's Liquid Aminos
⭐️ Low Sodium Soy Sauce or Tamari (Tamari is like gluten-free soy sauce)
Tahini