I am sure you will agree that it’s very frustrating to find the perfect recipe only to discover you don’t have any of the ingredients. That’s why in this blog, I will review 17 ingredients to stock your vegan kitchen. Because a well stocked kitchen is one of the best ways to eat delicious food, stay healthy and make new recipes.
Where To Start
Have you ever opened the fridge and stared blankly into the large, cold box thinking, “there is nothing in here to eat.” Then you close the door and reach for a bag of crackers or chips, which only leaves you feeling completely unfulfilled and hungry?
That’s exactly how I used to feel before going vegan. Now, when I look in the fridge as long as I have a few key ingredients there is always something that can be put together to make a delicious and healthy meal.
Once you get your kitchen stocked with the variety of key ingredients your thought will change from, “I have nothing to eat,” to, “oh my goodness, there’s so much here where do I even begin? What do I want to eat? What recipes do I get to make tonight.”
Suddenly, cooking will become a fun and exciting adventure. Especially since by now you have read, “15 Essential Tools For Your Kitchen,” and are all set to get making delicious and creative (or simple) meals.
17 Ingredients To Stock Your Vegan Kitchen
Eating a whole-food vegan diet that will support all your calorie and nutrient needs so you can stay active and healthy does not have to be hard. With a few simple ingredients you can prepare quick, simple meals or experiment with fancier recipes for a gourmet meal that will impress any guest.
Here are a few essential ingredients that are must-have’s for your vegan kitchen…
Supplements
Let’s face it. It’s not easy to eat healthy every single day. We are busy and sometimes there’s just not enough time to plan, prepare and make the healthiest meals. That’s why when switching to a vegan diet, it is essential to have a few supplements on hand. These supplements will help support your good health especially on the days when your diet falls short of providing you with everything you need.
1) Whole food fruit and veggie supplement.
The reason why I mention this one first is because no one in this modern world seems to eat enough fresh, ripe produce. The Canada Food Guide recommends seven to 10 servings of fruits and vegetables per day. And, if you are an athlete, experts suggest up to 25 servings of fruits and veggies per day. That’s a lot of eating and is not possible for most people.
I have been taking a whole food fruit and veggie supplement for many years now and feel very different, low energy, poor recovery from workouts and have bad skin, when I am not taking it. This, in my opinion, is a staple in every kitchen.
2) Omega fatty acid blend.
In my blog, “Plant-Based vs. Fish Omega’s: Which One Is Better?” I talk about what omega fatty acids are and why it is essential to choose the right one.
Omega fatty acids are essential for everyone to take to support good health. Although, you can get omega’s from food such as algae, hemp seeds, chia seeds, flax seeds and a variety of other foods is is sometimes easier to take a high-quality plant-based omega blend. That way you can be confident in knowing you are getting these fats in your body every day.
3) Vitamin B Complex.
Vitamin B12 performs several key functions in the body such as red blood cell formation, DNA synthesis, and supports neurological function. Although everyone, regardless of diet they choose to eat, needs enough vitamin B12 when eating a vegan diet it is especially important to take a supplement that contains vitamin B12.
This vitamin most commonly comes from fermented foods such as sauerkraut, kimchi and kombucha, as well as animal products.
Because many people do not eat fermented foods when animal products are cut from the diet vitamin B12 intake can be scarce.
Experts suggest taking a B complex vitamin, instead of just a B12, to ensure you are getting more a well-round, whole panel of this vitamin rather than dousing the body with just one single vitamin.
4) Vitamin D.
If you live in Canada, or other countries that are farther from the sun, it is important to take a vitamin D supplement. However, before taking any vitamins mineral supplement it is recommended to get blood levels tested first to be sure you are not taking something you don’t need.
5) Protein powder.
One of the easiest ways to boost protein intake for a vegan is to have a high-quality protein, or meal replacement, powder on hand. This can be simply added to any smoothie or blended with water to give a quick boost of protein throughout the day.
However, there are many other foods that provide the body with protein if you don’t want to buy, or ingest, protein powder. Please read, “21 Best Sources Of Plant-Based Protein ” for more information on what foods are the best choices for optimal protein.
Fresh & Frozen Produce
A healthy vegan kitchen will always be stocked full of a variety of fresh produce. It gets easy, when first going vegan, to eat a lot of processed foods because there are so many vegan options on the market today. However, just because you are vegan doesn’t mean you will want to neglect your health. I will mention some of my favourite vegan packaged foods later.
I have mentioned fresh and frozen produce here because sometimes, in the winter months, frozen produce is a better option. Besides, frozen is also very convenient and lasts longer than fresh.
6) Spinach.
Spinach is an essential leafy green. It is high in vitamins and minerals, especially calcium and it’s a good source of protein. Spinach is an excellent addition to smoothies.
7) Kale.
Kale is a hearty and healthy leafy green. Kale salads and kale chips are a nice way to eat this green.
8) Romaine and other lettuce.
Romaine and other lettuce varieties are the perfect base to any salad, topping for a sandwich or even as a substitute to a bun.
9) Fresh parsley.
Parsley is a fresh addition to salads and is known to be a natural breath freshener. Feed this to your dog daily to get rid of doggy breath.
10) Fresh basil.
Basil is most often known for it’s use in Italian cuisine. This fresh herb, like all other herbs, contains many antioxidants and is known or it’s anti-inflammatory properties.
11) Fresh cilantro.
Cilantro has a very distinct flavour and is one that people either love or hate. Cilantro is a great addition to salads, guacamole and Mexican cuisine.
12) Carrots.
Carrots are rich in vitamin A, which support good eye sight. They also contain a variety of antioxidants and other nutrients.
13) Beets.
Beets, due to their rich red colour are known to be good for the heart and blood. Beets are delicious raw in salads, smoothies and roasted in the oven with other root vegetables.
14) Cucumbers.
Cucumbers make a nice light snack and as a flavour addition to water. This crunchy veggie is high in water content, natural sodium and other nutrients. Eating cucumbers may lead to many potential health benefits, including weight loss, balanced hydration, digestive regularity and lower blood sugar levels.
15) Frozen mixed veggies.
Having a bag of frozen mixed veggies on hand is a great way to have a quick meal. You can simply steam them up, add a little seasoning and have a nice light lunch. Or, add them to any stir-fry or shepherd’s pie.
16) Edamame.
These whole soy beans are packed with complete protein and make a nice snack when looking for a quick meal.
17) Potatoes.
I love potatoes! I am sad when people say they don’t eat potatoes because they will make them fat. This is so wrong. Potatoes, especially sweet potatoes are rich in a variety of vitamins and minerals and energy-giving carbohydrates. Potatoes are very versatile and can be simple roasted, baked, mashed or scalloped.
18) Lemons.
Lemons are powerful antioxidants. Drink lemon water on an empty stomach and this will help cleanse the digestive tract. Lemon is also a great addition to any salad dressing or roasted potato dish.
19) Variety of fresh fruit such as bananas, apples, pears.
It is important, for a healthy kitchen to be stocked with a variety of fresh seasonal fruit. Fruit is an essential source of a variety of nutrients and make a nice sweet, yet healthy, snack.
20) Frozen fruit such as mangos, blueberries and mixed berries.
Frozen fruit is nice to have in the freezer at all times as frozen fruit makes the best smoothies. You can also use frozen fruit to add to muffins, pancakes and other delicious desserts.
Nuts and Seeds
Having a variety of nuts and seeds on hand will not only provide you with a quick on-the-go snack but also staple ingredients often used in delicious recipes, especially raw desserts.
Some of the best nuts and seeds to have on hand include…
21) Hemp seeds.
Hemp seeds are high in protein and omega fatty acids. They can be sprinkled on salads, oatmeal or added to smoothies.
22) Chia seeds.
Chia seeds are high in protein and omega fatty acids. They can be sprinkled on salads, oatmeal or added to smoothies. Chia seeds, since they make a jelly-like substance when added to liquid, make great puddings and are shown to pull toxins from the body.
23) Flax seeds.
Flax seeds are high in protein and omega fatty acids. They can be sprinkled on salads, oatmeal or added to smoothies. Flax seed water (whole flax added to water) is known for soothing and upset stomach.
24) Sunflower seeds.
Sunflower seeds are a great snack on their own or perfect addition to a great salad. These versatile seeds are tasty and a full of a variety of vitamins and minerals that support healthy body function.
25) Pumpkin seeds.
Pumpkin seeds are known to be high in zinc and other vitamins and minerals. These little seeds are delicious raw and roasted and are the perfect addition to salads or as a simple grab-and-go snack.
26) Almonds.
Almonds are known to be high in calcium and other vitamins and minerals and healthy fat and protein. Use these nuts as an addition to salads, to make raw desserts or plant-based milk.
27) Walnuts.
Walnuts not only taste great but are rich in essential vitamins and minerals and heart-healthy unsaturated fats. They also are a great ingredient to use for a raw pumpkin cheesecake crust.
28) Cashews.
Cashews are a high-fat, soft nut that make a perfect raw cheesecake, dairy-free cheese sauce, plant-based milk or healthy snack.
29) Coconut Flakes.
Coconut is rich in healthy fat and the flakes make a great addition to oatmeal, cereal or smoothie. They are are the main ingredient in raw chocolate or almond macaroons.
30) Raw Cacao
Although you might not consider raw cacao to be a nut, it is. This ingredient is perfect to have on hand for raw chocolates, desserts and warm beverages.
31) Nut butters.
Nut butters can be used in a variety of recipes, spread on to toast or used as a dip for fruit. The nut butters best to have on hand are peanut butter and almond butter.
Whole Grains and Flour
Whole grains are an important food for a well-balanced diet. Therefore, stocking your kitchen with a variety of whole-grains is essential for making a variety of healthy meals.
33) Brown, Black or Wild Rice.
Rice is a gluten-free whole grain that is versatile and can be used in a variety of different ways. One of my favourite dishes is the Lemon-Tahini Lentil Bowl that is a nice blend of rice and lentils.
33) Quinoa.
Quinoa is a gluten-free whole grain that is also very high in protein. It cooks faster than rice and is nice in sweet or savoury dishes and cold in salads.
34) Buckwheat.
Buckwheat is a gluten-free grain that is a complete plant-based protein. It make a nice breakfast or addition to sweet or savoury dishes.
35) Whole wheat flour.
An organic whole wheat flour is nice to use in baking, such as muffins, and cooking a variety of dishes.
36) Almond meal.
Almond meal is a gluten-free flour that can be used in baking and cooking a variety of dishes.
37) Gluten-free flour.
Many varieties of gluten-free flours are available and are a nice option for people with gluten-intolerances or Celiac disease.
Plant-Based Protein Options
Many people are under the misconception that animal-based foods are the only way to get protein. This is untrue. Besides the protein that’s in all plant foods, there are foods such as quinoa, soy, buckwheat, beans and lentils that are not only rich in protein but also fibre, which is needed for a healthy digestive tract. For a more complete list of vegan sources of protein please read, “19 Best Protein Sources For Vegetarians and Vegans.”
38) Tofu.
Tofu is a food made of condensed soy milk that is pressed into solid white blocks. It originated in China, and the process is quite similar to how cheese is made. It is a good source of complete protein.
39) Tempeh.
Tempeh is a fermented soy product that is high in protein, probiotics and a wide array of vitamins and minerals. Tempeh is a versatile ingredient that comes with a variety of health benefits.
40) Lentils.
Lentils are available in a variety of shapes and colours and are a versatile food. They are high in protein and a variety of other nutrients.
41) Beans.
Beans are high in protein and there are many different varieties of beans. Some of the most popular include: lima, black, black-eyed peas, kidney, garbanzo, kidney, navy and pinto.
42) Veggie burgers.
Veggie burgers are one of my favourite dishes. You can make your own or buy delicious varieties to store in the freezer until you’re ready to eat them.
43) Vegan meat substitutes.
Many delicious vegan meat substitutes are available. These meats include sausages, meatballs, burgers and more. Although, these meat substitutes are a processed food and for best health should only be eaten on occasion, they are a nice option. Many people are vegan not because they don’t like the taste of meat but because they don’t want to contribute to the suffering and exploitation of animals. That’s why these meat substitutes are nice to have when craving a meat-based meal.
Oil
Having a variety of high-quality oils on hand will allow you to cook with ease and make any homemade dressing in a flash.
44) Coconut oil.
Coconut oil is very versatile and is considered a healthy source of plant-based saturated fat. It can be used to cook with, since it has a high tolerance to heat, and in raw dishes because it tastes great.
45) Olive Oil.
Olive oil is best used in raw dishes such as hummus or salad dressing. Be sure to purchase a high quality olive oil as some low-quality olive oils have been shown to be cut with other poor oils making it less heart-healthy.
46) Avocado oil.
I’m loving this il lately because the oil from avocado’s is super healthy. This oil is a great replacement for olive oil in many salt dressings.
47) Peanut oil.
Peanut oil is a great oil to use for stir-fry’s as it can tolerate the heat. It is also a great addition to asian-style cuisine.
48) Sunflower oil.
Although this oil is not a necessity it is a nice light oil that works well in baking.
Spices
High-Quality spices will either make or break a dish. Having a variety of spices in your pantry will give you the opportunity to change the flavour of any basic recipe.
Here are a few staple spices to have on hand at all times…
49) Ground Black Pepper.
Black pepper is one of the most common ingredients in cooking. You can choose a fine ground or course fresh ground.
50) Sea Salt.
Sea salt is considered to be healthiest salt in the world. It contains over 80 essential minerals your body needs for optimal health.
51) Garlic powder.
Garlic powder is made from dehydrating and grinding fresh garlic. It can be used a substitute for fresh garlic in any recipe and has a long shelf life.
52) Cumin.
Cumin has a hot, slightly nutty flavour and is a popular spice in dishes around the world.
53) Coriander.
Coriander is also known as cilantro, which is a fresh herb people either love or hate. This spice is a nice one to have on hand as recipes for International cuisine call for its use.
54) Cardamom.
Although this spice isn’t as popular as some of the others I absolutely love its spicy, herbal and citrusy character. It goes well with cinnamon, nutmeg, clove, allspice and other aromatic spices.
55) Chilli Power.
Chili powder is a great spice blend that can be added to any chilli, taco or other dish you desire to have a little heat to it.
56) Cayenne Pepper.
Cayenne pepper is a very hot pepper used to flavour dishes of International cuisine. Having some cayenne in a shaker is a also a great way to add some heat to any dish. This spice has also been shown to boost metabolism and have other health benefits.
57) Curry powder.
Curry power, like child powder, is a blend of other spices and often used in tradition Indian dishes.
58) Dried thyme.
Thyme is a spice that’s often popular in holiday-theme dishes. It is an intensely aromatic herb that goes well with any vegetable dish such as baked cauliflower.
59) Dried oregano.
Oregano adds a subtle flavour to a dish and is typically used in Mexican and Italian cuisine.
60) Dried basil.
There are many varieties of fresh basil that make delicious additions to many dishes. However, having a simple dried basil in your spice rack is an excellent replacement for fresh basil if needed.
61) Dried rosemary.
Rosemary is very aromatic and is a staple in a lot of Mediterranean and French cuisine. It has a woody and peppery quality that is very unique.
62) Smoked (or regular) paprika.
Paprika, especially the smoked version, adds a nice complexity to any dish. One of my favour ways to use it is in dips such as the Sea and Sun Pate.
63) Cinnamon.
Cinnamon can be used in both sweet and savoury dishes. This popular spice has been shown to help stabilize blood sugar and reduce blood cholesterol.
64) Ground ginger.
Ground ginger, which has a warm spicy flavour, is most often used in baking but is also an important savoury piece and International cuisine.
65) Cloves.
This spice is often used in holiday baking, chai and barbecue rubs. Cloves are very strong and only need to be used in small quantities.
66) Vanilla.
Vanilla is a nice addition to all baking such as cookies and ice creams.
Condiments
Whether you have a vegan kitchen or not condiments are a staple. Although you may choose not to eat one or more of these condiments, pick your favourites to add them to your favourite dishes or snacks.
67) Nutritional yeast.
Nutritional yeast is rich in vitamin B12 and has a cheesy-like flavour. Sprinkle on any salad or use it to make vegan cheese.
68) Ketchup.
Ketchup is one of my favourite condiments. I am sure I eat potatoes just to eat ketchup. You can make your own or purchase and organic brand to have on hand.
69) Mustard.
Mustard adds a nice zip to a burger, sausage or dressing and comes in many varieties.
70) Vegan mayonnaise.
Veganaise brand is vegan mayonnaise; however, many other vegan brands are available. This mayo makes a nice dip, addition to a burger or potato salad.
71) Maple syrup.
Maple syrup is a delicious sugar substitute. Drizzle over fresh fruit or use in baking and salad dressings.
72) Apple cider vinegar.
Apple cider vinegar makes a nice addition to salad dressings and other main dishes. It is also know to have a variety of health benefits.
73) Barbecue sauce.
Barbecue sauce adds a smokey zip to veggie burgers, veggie sausages and other dishes. Make your own or buy an organic brand.
There you have it. An entire list of a variety of essential ingredients to have in your vegan kitchen. You may already have many of these ingredients since many of them are found in anyone kitchen. However, if you need to purchase some new ingredients you are not yet familiar download this FREE shopping list to get you started.
Until next time…
Namaste,
Rachel Joy Olsen, BSc., MBA
Vegan, Author, Health & Wellness Coach
Resources:
15 Essential Spices Every Cook Should Have On Hand: https://www.craftsy.com/cooking/article/list-of-essential-spices/
The World’s Healthiest Foods: www.whfoods.com