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:
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

OILS & GOOD FATS:
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)

FRUITS:
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!)
-figs
-melons

PROTEINS:
-quinoa
-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)

FERMENTED FOODS:
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)

SWEETS & SWEETENERS:
-agave
-dates
-dark chocolate bars

CONDIMENTS:
-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!)




BEVERAGES:
-rice milk, almond milk, hemp milk
-tea
-kombucha
-coconut water

SUPPLEMENTALS:
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)

SAMPLE DAY
•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!

•Lunch:
-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

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

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

Resources + Links

August 11, 2011

This list should get anyone started on their journey into veganism. Check back often for updates!

FOOD SHOPPING:
Longevity Warehouse
Raw Food World
Ultimate Superfoods

VEGAN/RAW AUTHORITIES TO FOLLOW:
David Wolfe
Dr. Gabriel Cousens
Jason Wrobel
Colleen Patrick-Goudreau
Victoria Boutenko


RECIPE BLOGS:
Transformation Nation
101 Cookbooks (so easy!)
Raw for $10/Day or Less
We Like It Raw
Victoria Boutenko's Green Smoothies

ANIMAL ORGANIZATIONS:
Farm Sanctuary
Animal Acres
Mercy for Animals

CRUCIAL MEDIA:
Earthlings (film)
Diet for a New America (book)
Food Revolution (book)
Superfoods (book)

LIFESTYLE:
Girlie Girl Army
The Discerning Brute

 

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