January 2018 marks the one-year anniversary of keeping a 100% vegan kitchen (free of animal products) in my home …as well as my 10-month “veg-iversary” (which is apparently “a thing”) or 10 months of a complete plant-based diet. Only two months away for the real thing! ; )

 

In this way, I thought it would be fitting to develop a list of staple items that have made it onto my monthly grocery list over the past year.

Featured on this list are items that have been instrumental in creating some fantastic vegan snacks, beverages, and meals. For this 2018 new year, I plan to continue to purchase the following products as well as integrate some additional new vegan items along the way. With each trip to the grocery store, I notice more and more vegan products on display on the grocery shelves as well as the fridge/freezer departments. Each month, I notice more plant-based yogurt options, pizza options, and even ice cream options. I am continually amazed by the ingenuity of some of these products. Almond-based cream cheese? Heck yeah!

With each passing day, I can see the changes in this world. With each passing day, I can see the changes that make the switch to “go vegan” easier. What will 2018 bring?

 

In the meantime, check out these nine staple items / secret weapons in order to amp up your vegan arsenal as well as dominate your awesome, cruelty-free, and delicious day!

 

 

1.    Nutritional Yeast (colloquially “nooch”) – This uniquely named food may sound like it’s made for an astronaut. Nevertheless, this golden-colored and powder-like substance is a known ‘secret weapon’ in the vegan community. Similar to the look and consistency (and taste somewhat) to Kraft’s Parmesan Cheese, once added to pasta dishes, this once cheese-addict can’t even tell the difference. This product can be found in the baking section of the “natural grocery” section at Wegmans, among other grocers nationwide.

 

2.    Trader Joe’s South African Smoke Seasoning Blend – The combination of spices in TJ’s South African blend –garlic, paprika flakes, sea salt, basil, work so well together to add the perfect umami (meat-like) touch to any dish! Once experienced, one might find it hard to imagine life without it! This item has gained much popularity at the Trader Joe’s Grocery Chain and as such usually flies off the shelves. I tend to stock up on it when I come across it!

 

3.   Unsweetened Plant-Based Milks – Huzzah! There are countless different unsweetened plant-based dairy-alternative milks on the market nowadays; almond, soy, cashew, coconut, hemp, oat, rice. Take your pick! There’s no reason not to give one a try. Who knows? One of the options might become a new favorite in the house! My go-to pick is the unsweetened macadamia nut milk variety for (1) as a thickening agent in a savory soup like a corn chowder, (2) as a base for “cheese” in my vegan mac and cheese recipe, and even (3) as a creamy addition to my morning oatmeal. This ingredient is extremely versatile.

 

4.   Alternative Pastas such as Lentil Pasta (Pow Brand) and Chickpea Pasta (Banza Brand) – Traditional wheat pastas, watch out! Wheat pasta alternatives, such as chickpea-based and lentil-based pastas, have been sweeping the market place with fervor as I noticed with recent trips the grocery store. With the prevalence of gluten sensitivities and intolerances, these pastas are presented as a delicious and even more nutritious alternative to traditional flour-based pastas. With nearly half the carbohydrates (43g in the chickpea variety vs 71g in wheat) and yet nearly twice the protein (25g vs 13g) and fiber (13g vs 3g) content as traditional wheat pastas, the lentil and chickpea variety provide more “bang for your buck” so to speak. I, personally, find these types of pastas even more satiating and just as tasty. Maybe this is due to the lower carb content, but I never seem to feel like I need a nap after a large bowl!

 

5.   Coconut Water – I always have a few cartons of these on-hand chilling in my fridge! Not only is coconut water super hydrating (post sweaty workout) as it contains electrolytes such as potassium, but it is also tasty and refreshing. This beverage was an acquired taste for me as it took a bit for me to get accustomed to the aftertaste initially. I recommend trying the pineapple or mango varieties at first, which are sweetener than the unflavored variety. I like to use coconut water as the liquid base for my green smoothies or on its own after hot yoga.

 

6.   Chia Seeds – This superfood dominates the omega-6 to omega-3 ratio! On average (dependent on the brand), 3 tablespoons of Chia Seeds (one serving) provides 5.3 grams of Omega-3s and 1.8 grams of Omega-6s. That is nearly one day’s worth of an omega-3 goal packed into three spoonfuls! Check that off your to-do list in the morning! A serving of chia seeds in your morning smoothie or oatmeal is a nice way to get these beneficial fatty acids, fiber (10 grams!), and protein (5 grams) into the body.

 

7.   Flax Seed Meal – Can you say a “healthier than an egg” egg-replacer? 3 tablespoons of warm water combined with 1 tablespoon of Flax Seed Meal whisked together in a cup creates the perfect replacement for an egg in any baked goods recipes, such as cookies and brownies. In this way, a twelve-ounce package can provide enough flax seed meal to make over 40 vegan eggs! Once opened, the package is good for a year (or longer). Try sticking your carton of eggs in the back of your fridge for use for a period of a year! How about getting a carton of eggs every week or two instead? Talk about eggs-pensive! I found the flax seed meal “egg” to be a cheaper, healthier (by way of zero cholesterol), and cruelty-free alternative, of which I can’t even taste the difference when baked! I wish I knew about this secret weapon when I was in college!

 

8.   Frozen Fruits and Veggies – In a pinch, these bags of frozen goodness can be a such a time saver. Give the Woodstock brand a try! Organic and delicious!

 

9.   Farmers Markets – With time to spare, going the extra mile to choose fresh, local, and seasonal ingredients can positively impact the quality of a dish. The test is in the taste! Fresh produce may take additional time to wash and prepare compared to its frozen and packaged alternative, but building rapport with a local farmer at his/her market stand and knowing that your dollar is staying within the local community puts good vibes (as well as less carbon emissions) out onto the world. Way to go!

 

 

[Photo Credit — Jake Epstein — Portsmouth, NH]