Ok the ultimate Vegetarian question!?!
Ok the ultimate Vegetarian question!?
Well I have decided to become vegetarian because of health and trying to loose some weight and eat right. I have had a few friends that were like me they turned vegan and they lost so much weight and they just eat right. Anyways sense I am doing this I would like replace everything in my kitchen like all of it. Ok so my question is what is the ultimate vegan grocery list? Please tell me everything you get and stuff you would recommened! THANKS
Answers:
Here is a good list.
http://essenes.net/veganpantry.htm...
Ok are you ready for it...
Quinoa (an organic grain full of protein)
Millet (super cheap and full of fiber)
Whole Oats (tasty for breakfast)
Tahini (also full of protein and a great condiment)
Soy Milk
Kidney Beans
Black Eyed Peas
Chick Peas
Garlic
Onion
Zucchinni
Carrots
Red/Green Peppers
Broccoili
Sweet Potato
Butternut Squash or Acorn Squash both good and cheap
Celery
Frozen Peas
Frozen Corn
Grapes
Strawberries
Melon (any kind Musk, Christmas etc)
Tomatos
Lots of Leafy Greens
Arroroot Powder (a thickening agent that is completely vegan)
Aduzki Beans (bean for bean the most protien of them all)
Herbs whatever you like and that tastes good to you
Organic Cold Pressed Olive Oil the best you can afford
Parsnips
Lemon Juice
Good Luck with the Shopping
cynthia's list was great. i also recommend sea-salted pita chips with hummus. you'll also need some whole-grain bread (sprouted is even better) and tofu can be used in millions of recipes, even if you don't like tofu you can use it for certain things that wil hide the flavor.
also, if you like peanut butter, try almond butter and cashew butter! they are expensive but delicious.
brown rice is good.. most tortillas are vegan, so you can make bean burritos with guacamole and vegan sour cream/tomatos etc.
Soy milk and VEGEBURGERS! serious i love those, even though im not a vegetarian
That's a great question.
But let's start realistically. You don't really have to get rid of everything in your kitchen. I'm sure that you already have foods that are vegan, so why toss them? If you're talking in terms of replacing all of your kitchen equipment, that's expensive, and probably not worth it. Wash them well, and replace them over time, just the same way that you do if you hadn't changed your eating habits.
There is a magazine called "Vegetarian Times" that has done a least a couple of articles on this in the past. One was done to show that it really is less expensive to eat as a vegetarian, but that's once you're set up your kitchen and have staples in place. That was in the April, 1995 edition.
Another article gave a list of a vegetarian pantry, and that's the best place that I can think of for you to find that ultimate vegan grocery list. You may amend it slightly, but it works very well. I don't have a copy of this one, but I think it was from one of the 1994 editions.
Check your public library system for back issues. Or try contacting them as asking for reprints.
Eat a variety of "whole foods," with plenty of beans, nuts, whole grains, fruits, and vegetables. Avoid unhealthy foods like trans fats, which are usually listed as partially hydrogenated oils. Deep-fried foods often contain trans fats. Choose margarines that use nonhydrogenated oil, like Earth Balance or Smart Balance. Although a diet consisting of Coke and French fries is technically vegan, you can't be healthy if you eat nothing but junk food. Vitamin B12: Vitamin B12 is produced by bacteria, and some experts believe that vegetarians used to get plenty of this vitamin from bacteria in drinking water. Since drinking water is now treated with chemicals that kill the bacteria, it's important to make sure that you get enough vitamin B12 from fortified foods (like most brands of soy or rice milks, some breakfast cereals, and many brands of nutritional yeast) on a daily basis or by taking a sublingual B12 tablet of 10 mcg per day
Iron-beans, dark green leafy vegetables (like spinach),whole grain breads, Also eat something with vitamin c when you eat something with iron, it increases absorption
Calcium-dark green leafy vegetables (spinach, broccoli, soymilk)
Protein-Isn't really hard to get, just eat a variety of foods, good sources are beans, brown rice, nuts, whole grain breads, soy foods
Omega-3 fatty acids-flax seeds/oil,walnuts,canola oil
Zinc-pumpkin seeds (best source), beans and lentils, yeast, nuts, seeds and whole grain cereals
Selenium-Brazil nuts are a particularly good source of selenium, so try to eat a couple every day. Eating a small bag of mixed unsalted nuts can be a convenient way to get your daily selenium intake, but make sure it contains Brazils. Bread and eggs also provide some selenium.
Vitamin D- Vitamin D, often called the sunshine vitamin, is another common deficiency in those not drinking vitamin D fortified milk. Synthetic vitamin D is added to both cow’s milk and most brands of soy milk today.
Vitamins A (beta carotene),C, K, E and Folate-variety of fruits and veggies
Iodine-Iodine is a trace mineral that's important for healthy thyroid function. Table salt is the most common and reliable source of iodine in Americans' diets. (However, sodium in processed foods usually does not contain iodine.) If you don't consume table salt, you can get iodine from a multivitamin or from kelp tablets.
there are so many things you can still eat if you are vegan.
here is a good page:
http://www.peta2.com/stuff/s-recipe.asp...
you can click on any of the topics and it comes up with long lists of vegan food.
I recommend stocking up on sea salt, spices that dont contain "natural" flavors or colors (often animal derived) Fresh herbs (grow your own) Whole grains, such as quinoa, millet, and rice. Flax seed is a great source of protein, omega 3 oils, and fiber. Fresh, organic fruits and veggies are a must. Many vegans use fake meat substitutes, but I find them to be unhealthy-full of soy and wheat gluten, both of which can cause you to develop severe allergies. Nutritional yeast is a great source of B vitamins, including B12, and protein. You can sprinkle it on foods, make a mock cheese sauce with it, and add it to smoothies. A good blender and food processor are a big help in a vegan diet, especially if you dont use the fake meats. Stock up on dry or canned beans. Watch out for "enriched" products such as cereals, pasta, rice, flour, etc.-they are most often "enriched" with animal sourced vitamins. If you eat a well balanced diet, you dont need enriched products. Try some rice pasta-Tinkyada brand is awesome. Their are many more varieties of rice than most people realize. I love japonica and forbidden rice, which are a dark purple color, and really nutty and tasty. Wild rice is nice too. Also, almonds and other nuts and seeds are good sources of protein. I love to sprout sunflower seeds and add them to a salad. I make homemade almond, rice, and sesame milks. Good luck on your journey!