Eat Plants 4 Life’s Pantry Staples is a list of items you will need to keep on hand in order to jumpstart your smart decision to “embrace the power of plants.”
This is just a basic list of must-haves that represent your starting point if you are new to plant-based cooking. As you become more comfortable and adventurous in the kitchen, your inventory will become more custom and surely grow – especially your seasonings. Dried herbs and seasonings are your best friend when you’re plant-based. And this list does not include the obvious staples – fresh fruits and veggies!
EP4L Pantry Staples
Sea Salt and Ground Pepper
Fresh Ginger bulb
Red Pepper Flakes
Nutritional Yeast (gives food a ‘cheesy’ flavor)
Organic All-purpose Flour
Liquid Smoke (for veggies, veggie burgers, beans, etc.)
Tahini (for hummus’ etc.)
Favorite Nut Butter: almond, peanut, or cashew, etc.
Brown and Raw Sugars
Apple Cider Vinegar
Dijon Mustard (for homemade salad dressings, etc.)
100% Pure Maple syrup (sweetener)
Organic Vegetable Broth
Low-Sodium Organic Soy Sauce or Tamari (for stir-frys, marinades and dressings)
White Balsamic, Red Wine, and Rice Vinegars (for homemade salad dressings, sauces etc.)
Baking Soda and Aluminum-free Baking Powder (for sweet treats, pancakes, muffins, etc.)
Oils: Extra-Virgin Olive Oil, Safflower/Sunflower Oils, Toasted Sesame Oil, Avocado Oil, and Coconut Oil are my favs.
Organic Unsweetened Applesauce in the 6 pack 4-oz containers* – egg, oil replacer – great for baking
Almond Milk in individual 8-oz containers*
Rice (organic if possible): brown, wild, and basmati/jasmine, etc.
Pastas: short and long
Other Grains: farro, quinoa, barley, wheat berries
Dry Oats (for veggie burger filler, desserts, granola, etc.)
Organic Can Beans/Legumes: black, kidney, green beans, lentils, black-eyed peas
Organic canned chickpeas/garbanzo beans (for aquafaba or juice of the bean) It makes a terrific egg replacer!
Organic Dry Beans – same variety as above
Organic Can Diced Tomatoes
Can Organic Pumpkin Puree (great filler, base for sauces, egg replacer, etc.)
Panko Bread Crumbs (for breading)
Nuts/Seeds: chia, hemp, and pumpkin seeds, raw cashews, roasted peanuts, sliced almonds, raw pine nuts, raw walnuts, and flax seeds (for snacking, smoothies, salad toppings, dips, spreads, pasta sauces, and a slew of others)
Dairy-free Chocolate Chips
Dried Cranberries or Cherries (great salad and oatmeal topping, grain and granola ingredient)
Sundried Tomatoes (from a jar packed in oil)
Potatoes: baking, fingerling, red and sweet potato varieties
Organic Corn Tortilla Shells
Don’t Forget About the Cold Stuff:
Frozen Veggies – including Organic Corn and Stir-fry Veggies
Frozen Fruit (freeze your own)
Non-dairy, soy-free: Cream Cheese, Cheddar Shreds, and Mayo (for dips, creamy sauces, etc.)
Non-GMO, Organic Extra Firm Tofu (egg/meat replacer, casserole filler, dessert ingredient, etc.)
Earth Balance Buttery Spread (soy-free variety)
*I prefer to buy some things in individual containers although it may be more economically sound to buy a large carton of almond milk or jar of applesauce. Once you open a carton of almond milk, it has a shelf life of 7-10 days. It may go to waste if you’re like me and don’t use it daily.
“If You Absolutely Have To” List:
This is a list of items to keep on hand when life happens and you are absolutely short on time. Please remember to read the ingredients and try to buy organic whenever possible.
Can Soup (i.e. tomato, minestrone, vegetable, or black bean)
Can Vegetarian Chili
Marinara Sauce in a Jar
Non-GMO, Egg-free Veggie Burger Patties (when you’re in a pinch)
Dairy and Egg-free Salad Dressings
Taco/Chili Seasoning Packets (free of weird ingredients, of course)
Want a PDF copy to print? Click the following link…