The Vegan Pantry

What's in Your Pantry?

Ok, let's start out by throwing out all that junk we used to eat! Or, better yet, let's give it away to a shelter. Although we may not want to promote all those foods we have decided not to eat, there are others who may need it. That way, we're re-cycling rather than adding to our landfills.

It's certainly ok to take not-so-great-for-you foods and replace them with better choices. But, eventually, you are going to want to transition to a healthy vegan diet.


                                                        Photo courtesy of Ben Garney @
So, what sorts of foods do we want to get rid of? Well, let's start with the most important changes.

1. Items with artificial colors, sweetners and ingredients

2. White-based flour products (flour, bread, pasta, rice)

3. Animal and animal products

4. Hydrogenated cookies, cracker and chips

5. Canned vegetables

6. Items with high fructose corn syrup

7. Diet drinks, Kool-aid and sugar waters

8. Refined table salt

Photo courtesy of jules:stonesoup @
Now, here's what we want to fill our pantry with:

1. Flours, Powder, Meals and Mixes:

   Whole wheat flour
    Rice flour
    Soy flour
    Corn meal
    Whole wheat pancake and biscuit mixes
    Whole-grain cake and muffin mixes
    Unbleached all-purpose flour

2. Whole Grains                                        
                                                                      Photo courtesy of boo_licious @
    Rice:  Basmati
               Long-grain brown
               Short-grain brown
               Sweet brown

    Barley - scotch barley is a whole grain, pearl barley is refined
    Bulgar - cracked whole wheat     
     Corn Grits
    Couscous - semolina grain, pasta-like flavor
    Kasha - buckwheat groats, a seed grain which is high in protein and an excellent source of calcium    
      Millet - the only non-acid forming grain, rich in protein,iron, potassium, calcium and B vitamins
    Quinoa (pronounced: keen-wah) - high in protein and B vitamins
    Rolled Oats
    Packaged blends, such as tabouli, rice and pilaf

Photo courtesy of turtlehawk @
3. Pasta and Noodles

    Whole grain pasta blends -  nutritionally good, excellent taste and texture. Check to make sure no eggs.
    Artichoke pasta
    Vegetable pasta - made from refined wheat with powdered beets,spinach, tomato and sometimes carrot. No eggs.
    Soba noodles - superior nutritionally and texture to refined pastas
    Rice noodles
                                                                           Photo courtesy of jeltovski
4. Legumes (Dried or Canned, preferably enamel-lined cans)

   Garbanzo beans
   Split peas
   Black beans
   Refried beans
   Navy beans
   Kidney beans
   Adzuki beans

Photo courtesy of kmohman @

5. Crackers and Chips - preferably with sea salt, no cheese, artificial additives, preservatives or refined sugars


   Graham Crackers
   Rice Cakes
   Crisp breads
   Bread sticks
   Corn chips
   Pita chips
   Tortilla chips
   Sunflower chips
   Vegetable chips
   Potato chips

                                                                              Photo courtesy of rusvaplauke @

6. Nuts, Seeds and Butters - high in protein, vitamins, minerals and unsaturated fats (the kind we need)

   All nuts and nut butters
   Pumpkin seeds
   Sesame seeds
   Sunflower seeds

7. Sweeteners - these do not cause the sugar "rush" nor are they an animal product, such as honey

Photo courtesy of stevecoutts @
    Agave - from the agave' plant, less refined than sugar, buy the "raw" version
    Evaporated Cane Sugar - less processed than regular sugar
    Sucanat - from unrefined sugar cane, removing only the water,retaining the molasses, vitamins and minerals
    Turbinado - raw sugar after it's been washed, leaving the molasses, vitamins and minerals
    FruitSource - fruit juice concentrate and brown rice syrup
    Pure Maple Syrup
    Barley Malt Syrup

8. Vinegar, Oils, Cooking Wines and Sauces

    Extra virgin olive oil (to use in cold or room temperature recipes)
    Coconut or canola oil (for cooking)                     Photo courtesy of saragoldsmith @
    Red wine vinegar
    Balsamic vinegar
    Apple cider vinegar
    Rice vinegar
    Mirin cooking wine
    Red cooking wine
    Sauterne cooking wine
    Sherry cooking wine
    Vermouth cooking wine

    Low sodium soy sauce or tamari, which is a concentrated soy sauce
    Teriyaki sauce
    Vegan worcestershire sauce

9. Vegan Bouillon, Powdered Broths, and Seasonings

Photo courtesy of Muffet@
    Vegetable bouillon
   "Chicken" flavored vegetable broth
- vegetable, made to taste like chicken
    Dulse flakes
    Nori flakes
    Kelp powder
    Seasoning blends

    Nutritional Yeast - yellow powder, high in amino acids & B vitamin complex with a slight "cheesy" flavor

10. Binders and Thickeners                                      Photo courtesy of Banalities@

    Agar-agar - replaces gelatin ( which rhymes with skeleton, made with animals' skin, tendons, ligaments and bones)
    Egg Replacer
    Baking soda
    Baking powder

11. Other Items

Photo courtesy of Crystl @
   Tomato sauces and paste
    Light Coconut milk
    Artichoke hearts
    Roasted Red Peppers

Going Vegan!
Do Vegans Get Enough Nutrients?
Vegan Diet at-a-Glance 
Vegan Substitutes and Replacements 
Vegan Skin Care, Personal Care and Cosmetics

Sunfood Nutrition