When stocking a Vegan Pantry and Kitchen, the ultimate goals are to make it easy to balance your diet, cook and shop.  Check out our tips & list for all your vegan needs.

When stocking a Vegan Pantry and Kitchen, the ultimate goals are to make it easy to:

     Eat a Nutritious, Balanced Diet

     Grab Healthy Snacks

     Cook quick and delicious meals that contain a variety of foods and flavors

     Save time and money planning, shopping for and preparing meals

To help you think in terms of Nutrition, divide you pantry/kitchen list
according to The Physician's Committee For Responsible Medicine's
"The New Four Basic Food Groups".  It makes it easier to when planning meals. 

The four groups are: Legumes, Fruits, Vegetables and Whole-Grains

Also include these two categories: Fats & Sweets

And lastly remember: Flavors & Fixin's AND Healthy Snacks

Below is a large list of possible items for your pantry and kitchen.
Plus substitutions, convenience foods and more.

Remember:  A healthing, well-balanced Vegan or Vegetarian diet depends on:
                Variety, eating more whole foods than convenience ones, and 
                avoiding highly refined foods.

----------------------------------------------------------------

LEGUMES - Include Two or more Servings a Day

Beans & Legumes: (canned or dried) - Some for you to consider are: Adzuki Beans, Black Beans, Black-Eyed Peas, Black Turtle Beans, Butter Beans, Canellini Beans, Dried Split Peas, Fava Beans, Garbanzo Beans (Chick Peas), Great Northern Beans, Kidney Beans, Lentils (green & brown, red, yellow, peas, puy), Lima Beans, Mung Beans, Navy Beans, Pinto Beans  (Note: soaking dried beans with a 3 inch strip of kelp is said to help reducethe "gassy" effect of the beans and make it more digestible.  The kelp does not add a "fishy" or any other flavor to the beans)

Soy & Lentil Meat Analogs/Mock Meats: 
(Note: Ready made Veggie Burgers, Veggie Hot Dogs, Veggie Lunch Meats, Asian Mock Meats: Vegetarian Beef, Chicken, Pork, Seafood found online & in Asian Markets - Use these convenience foods sparingly. Check labels for ingredients, often dairy is hidden here.) 

Other Soy Products:
Edamame (green soybeans)
Miso: Sweet White Mellow, Barley, Red, Soy, Chick Pea
Tofu
   Silken: Soft, Firm, X-tra Firm
   Water Packed (Fresh): Soft, Firm X-tra Firm
Tempeh
TVP (Textured Vegetable Protein): Flakes, Chunks Cutlets (plain & flavored - check labels as most TVP these days seems to be soy based)
TSP (Textured Soy Protein): Flakes, Chunks Cutlets (plain & flavored)
Tempeh
Soymilk
Soy Sauce/Tamari
Yuba - (Tofu skin)- great for adding a crispy outer layer to mock roasts or for making mock meats

----------------------------------------------------------------

FRUITS - Include 3 or more Servings a Day

When choosing Fruits remember: fresh is best, frozen next, and canned if in a jam.  If using canned select ones in their own natural juices, not added sugars/sweeteners.

Dried Fruits: Raisins, Cranberries, Apricots, Dates

Frozen: Strawberries, Mixed Fruits and Fruit Juice Concentrates

Assorted Fresh: Apples, Apricots, Avocados, Bananas, Black Berries, Blueberries, Cantaloupe, Cherries, Cranberries, Currants (black/red/white), Figs, Gooseberries, Grapes, Grapefruit, Kiwi, Limes, Lemons, Mango, Melons (Honeydew, Watermelon), Nectarines, Oranges, Papaya, Peaches, Pears, Persimmon, Pineapple, Plum, Pomegranate, Raspberries, Strawberries, Tangerines

----------------------------------------------------------------

VEGETABLES - Include 4 or more Servings a Day

When choosing Vegetables remember: fresh is best, frozen next, and canned if in a jam. If using canned watch for added sodium.

Salad Greens (Arugula, Escarole, Radicchio, Romaine, Watercress)
Fresh Herbs (Basil, Bay Leaves, Cilantro, Chives, Dill, Mint, Parsley)
Garlic
Fresh Ginger Root (store in Freezer)
Onions (vidalia, Scallions)
Shallots
Leeks
Potatoes
Dried Shitake Mushrooms
Sun dried tomatoes

Assorted Fresh Sprouts (Alfalfa, Bean, Grain, Lentil. Mung, Rye, Sunflower, Wheat)

Canned: Olives (black/Green), Pasta Sauces (check labels for animal products), Pimento's, Tomatoes,

Assorted Fresh Year-Round and Seasonal Vegetables: artichokes, asparagus, beans (thin & string - yellow/green) bok choy, brussel sprouts, cabbage, carrots, cauliflower, celery, collard greens, corn, cucumbers, eggplant, fennel, kale, mushrooms, button, enoki), parsnips, peas, peppers (red/yellow/green), okra, portabella mushrooms, mustard greens, pumpkin, radishes, red beets, rhubarb, rutabaga, snow peas, spinach, squash (acorn, butternut), sweet potatoes, swiss chard, tomatoes, turnips, yams, zuchinni, wheatgrass

Sea Vegetables: Agar-Agar, Arme, Carrageen, Dulse, Hijiki, Kelp (kombu), Laver, Nori, Spirulina (micro-algae), Wakame

Soy-free Vegetable Protein Booster Powder

Frozen Vegetables

----------------------------------------------------------------

WHOLE-GRAINS - Include 5 or more Servings a Day
     (Avoid refined flour products, stock whole grains & pastas)

BREADS, WRAPS & "DIPPERS" 
(check labels to be sure there are no animal products or by-products)
Whole Grain Breads: Whole Wheat, Rye, Pumpernickel, Spelt
Whole-grain: bagels, buns
Sprout Bread: Ezekiel Cinnamon Raisin
Whole Grain Pitas
Corn Tortillas
Hempseed and whole-wheat Wraps
Whole-wheat vegan crackers

CEREALS & BREAKFAST
Oatmeal (Rolled Oats)
Cream of Wheat
Whole Grain Cereals (i.e. Nature’s Path Soy, Blueberry Flax Cereal)
Wheat Germ

FLOURS
Amaranth
Buckwheat (kasha)
Cornmeal
Kamut
Oat
Oat Bran
Rice
Rye
Spelt
Triticale
Whole-Wheat
Whole-Wheat Pastry Flower

GRAINS
Barley
Brown Rice Grits
Bulgur
Corn
Couscous
Hominy
Kamut
Rice: Arborio, Basmati, Brown (whole-grain rice varieties-Black Japonica, Camargue Red, Bhutanese Red, Forbidden Black, Wehani), Jasmine Rice, Sweet Sticky (glutinous) Rice, Wild Rice
Millet
Polenta (corn grits)
Quinoa
Triticale
Wheat Berries

MOCK MEATS
Seitan Strips, Chunks, Cutlets, Roasts
Vital Wheat Gluten - to make your own seitan

PASTA & NOODLES
Buckwheat Pasta
Kamut Pasta
Semolina Noodles
Rice Noodles
Sobo Noodles
Soybean or mung bean (clear) Noodles (sometimes called cellophane noodles)
Udon Noodles

-----------------------------------------------------------------------------

FATS (Limit Servings)

Nuts: Almonds, Brazil, Cashews, Chestnuts, Coconuts, Hazletuts, Peanuts, Pecans, Pine Nuts (are lowest in fat), Pistachio, soy nuts, Walnuts,

Nut Butters (Natural - no sugar added) Peanut Butter, Almond Butter, Cashew Butter

Seeds: Flaxseeds, Hemp Seeds, Pumpkin seeds, Poppy, Sesame seeds (yellow & black), Sunflower seeds

Oils: Almond Oil, Canola, Flaxseed (Linseed), Hazelnut, Olive (Extra Virgin), Peanut, Sesame, Soybean, Sunflower, Walnut, Wheat Germ & Soybean

----------------------------------------------------------------

SWEETS & SWEETNERS (Limit Servings)
 
Splenda
Stevia
Unbleached Sugars: Turbanado
Vegan Brown Sugar
Sorghum Syrup
Succanat
Maple Syrup
Brown Rice Syrup
Molasses (Blackstrap)
Apple Juice
Carob
Vegan Confectionary Sugar
Vegan Chocolate Chips

----------------------------------------------------------------

FIXIN’S & SEASONINGS

Bragg's Liquid Amino Acids
Chinese/Japanese Cooking Wine/Sherry (Mirin)
Cornstarch
Extra Virgin Olive Oil
Liquid Smoke
Soy Sauce/Tamari/Shoyu
Tahini
Tapioca Powder
Umebushi Plum Paste
Vinegar: Balsamic, Brown Rice, Cider, Malt, Raspberry, Sherry, Umebushi Plum

Fat Replacers – Vegan Spray oils, Crisco, fat-free vegan "butter" sprinkles
              

Vegetarian butter/margarine Substitutes: Earth Balance tubs & sticks
Fat-free vegetable broth

Vegan Mock Chicken & Mock Beef Broths (liquid) (watch sodium)
Vegan Broth Powders (Vegetable, Mock Chicken, Mock Ham, Mock Beef, Mock seafood) - watch sodium

CONDIMENTS
Horseradish (White & Red)
Mustard, Yellow wet & Dijon
Pickles
Catsup, no salt added
Vegenaise or Nayonaise
All Natural, Sugar Free Jams, Preserves or Jellies

SPICES

Allspice,
Turmeric, Curry, Cumin
Cinnamon, Cardamom
Nutmeg, Ginger, Cloves
Dill Weed
Lemongrass, Saffron
Onion Powder, Garlic Powder
Sweet Basil, Parsley
Oregano, Rosemary, Thyme
Dried Mustard
Anise Oil Extract
Vanilla Extract
Almond Extract
Sea Salt (coarse & fine)
White Pepper
Assorted Peppercorns
Chili Powder, Cayenne, Paprika
Chinese 5 spice, Anise Stars

OTHER BAKING SUPPLIES
Amaranth Flour
Arrowroot Powder
Baking Powder
Baking Soda
Bran
Corn Flour
Cornmeal
Garbanzo Flour
Kuzu (or Kudzu)
Oat Bran
Rice Flour
Spelt
Whole Wheat Flour

----------------------------------------------------------------

HEALTHY SNACKS & GOODIES

Popcorn
Granola Bars
Trail Mix
Vegan Chocolate
Vegan Dark, “Milk” or White Chocolate or Carob Chips
Fat-free whole-grain crackers
Graham Crackers (vegan)
Rice cakes, popcorn cakes
Fat-free tortilla chips
Fat-free pretzels (without hydrogenated oils)

----------------------------------------------------------------

SUBSTITUTES

MILK SUBSTITUTES
Soy Milk
Almond Milk
Rice Milk
Soy/Rice Sour Cream
Soy Yogurt
Lite Coconut Milk
Vegan "butter" (Earth Balance)

CHEESE SUBSTITUTES
Nutritional Yeast
Tofutti Cream Cheese or Rice Cream Cheese
Veganrella Mozzarella Cheese
Follow Your Heart Vegan Gourmet Cheeses: Cheddar, Mozzarella, Monterey Jack, Nacho
Vegan Parmesan Cheese (Rice, soy, veggie)

EGG SUBSTITUTES
Applesauce
Bananas
EnerG Egg Replacer
Flax seed (ground & whipped)
Plant-Based Lecithin (is usually soy)
Whipped Prunes

----------------------------------------------------------------

CONVIENCE FOODS

Convenience Meals: Veggie Burgers, Loaves & Roasts; Vegan Pizza, Vegan Spring Rolls & Pot Stickers, Tofu Scrambles, Instant Noodle Soups, Vegan Burritos and Pocket Sandwiches
Convenience Desserts: Soy Delicious, Rice Dream, Sweet Temptations, Açai or other frozen vegan Sorbet or Ice Cream Products, Frozen  Vegan Pie Crusts

Vegan Sweets Marshmallows

----------------------------------------------------------------

IMPORTANT NUTRITIONAL SOURCES

OMEGA 3 SOURCES
Flax Seeds
Oils: Flaxseed, Linseed, Canola, Walnut, Wheat Germ & Soybean
Green Leafy Vegetables (Lettuce, Broccoli, Kale, Spinach, etc.)
Legumes: mungo Beans, kidney beans, pinto & lima beans, peas & split peas
Citrus Fruits, melons, cherries

OMEGA 6 SOURCES
Leafy Vegetables
Seeds, Nuts
Grains
Vegetable Oils: corn, safflower, soybean, cottonseeds, sesame, sunflower
       

B-12 SOURCES
Red Star Nutritional Yeast (Red Star Vegetarian Support Formula, formerly T-6635+)
B-12 Fortified Cereals
B-12 Supplements

----------------------------------------------------------------

BEVERAGES IDEAS

Almond or Rice Milk
Bottled Water (filtered, organic)
Cocoa Powder (for hot chocolate)
Herbal Teas
Natural Fruit or vegetable Juices
Organic Coffees (not all are made from coffee beans)
Seltzer

A juice machine (or juicer) can quickly turn your fresh fruits and vegetables into wonderful drinks.

----------------------------------------------------------------

Sources:
http://www.pcrm.org/health/veginfo/vsk/food_groups.html