Vegan Shopping List 101

October 4, 2011

New to veganism? Make sure you don't burn out on sugar, carbs, and soy by using this basic shopping list as a guide at the grocery store. Starred items should be staples:

Greens need to be a significantportion of your diet for fiber, iron, calcium, detox, and alkalinity. Start with these, and try eating 2 salads a day:
-kale (especially dino and curly)
-romaine (counts as a deep green!)
-parsley or cilantro
-green onions

You NEED good fats. They carry 9 cal/g while proteins and carbs have 4. This means sustained energy, plus hormone support, and essential nutrients.
-organic, cold-pressed olive oil
-organic, cold-pressed flax/hemp oil
-raw nuts & seeds (almonds, cashews, sunflower, pumpkin)
-avocado (eat as many as you want a day)

Sweet, non-sweet, and fatty fruits—with seeds is best. Seedless = hybridized.
-olives (sundried best, not in a can)
-cacao (raw chocolate: look for powder, nibs, or whole beans)
-tomatoes -cucumber -all berries (don't forget dried goji berries)
apples -oranges, grapefruit (and eat your citrus seeds, too!)

-hemp (seeds, powder; contains essential fatty acids; sprinkle on salads or blend in smoothies)
-hummus (so many kinds! Become a connoiseur)
-raw almond butter-*raw nuts and seeds (almonds, cashews, pumpkin, sunflower)
-nori sheets

CARBS (when buying carbs, look for sprouted grain breads or tortillas, sometimes in the cold section):
-Ezekiel sprouted grain tortillas (best toasty...we spin/flip ours over our stove's open flame, ready in seconds to be filled with hummus, greens, olive oil, and sea salt)
-Ezekiel sprouted grain bread (so many kinds)
-rice (brown is more nutritious, but also more glutenous than basmati white)

You may as well start now! These are essential for building good bacteria in the gut, especially B12. Find these in the cold section:
-raw sauerkraut (throw in a nori wrap with avocado, Vegenaise, greens, and salt!)
-raw kimchi
-Bio-K non-dairy "yogurt" (expensive, but do it once in a while)
-kombucha drinks
-coconut kefir (all you need is a TBS/day)

-dark chocolate bars

-Nutritional yeast (great for B12. Use like you would parmesan, or in salads and soups for that extra hearty flavor. We put this on everything)
-Braggs Aminos (every health food store has it. Savory salty flavor; easiest salad dressing: olive oil, Braggs, nutritional yeast)
-Himalayan sea salt (very important investment. See why)
-Vegenaise (dressing/spread)
-Tofutti (non-hydrogenated vegan cream cheese; original flavor is our fave)
-Daiya cheese (best tasting, and NO dairy/soy! Made from cassava root...and it melts!)

-rice milk, almond milk, hemp milk
-coconut water

Start with at least one of the following:
-spirulina powder (we like Pure Hawaiian Spirulina Pacifica in salads and smoothies)
-chlorella tablets (if our 6 y.o. likes to chew these for fun, you can certainly handle it, or put them in a smoothie)

•Morning smoothie:
-water/tea base
-pick a protein: scoop of almond butter/almonds/cashews/hemp
-big spoonful cacao powder
-pick a green(s): spirulina/chlorella/mint/parsley
-sweetener: agave or dates -ice...and BLEND!

-toasted Ezekiel tortilla with hummus, greens, and sprinkled with olive oil, nutritional yeast, spirulina, and sea salt
-kale salad (recipe here) topped with tomato and cucumber

-Apples and almond butter
-Avocado and sea salt
-Goji/cashew/cacao bean trail mix
-Cucumber and sea salt

-Quinoa with chopped parsley/green onions, olive oil, braggs, garlic
-Romaine salad with a dollop of dijon, olive oil, sea salt, and agave