This year I will be giving two vegan workshops, one at Luna Yoga and the other at Wanderlust. I am just starting to work on my notes and decided it would be a good idea to create a Vegan Staples handout. Below is a list of items I like to have stocked in my kitchen. Please feel free to add your favourites in the comments box.
non-dairy milk: my favorite is almond milk, other options include; soy (a bit creamier), rice (closest consistency to dairy milk, but least nutrients), hemp (often difficult to find and more expensive, but lots of nutrients)
tofu: I usually use the firm blocks for cooking and occasionally the silken (soft) for lasagna or baking
tempeh: a nice alternative to tofu, a bit hardier and can be kept in the freezer nutritional yeast: we use it mostly for dragon bowl sauce & tofu scram, it is a great source of B12
miso: great for sauces/dressings (so many different kinds!)
veggies: onions, carrots, peppers, zucchinis, sweet potato, broccoli, spinach, kale, mushrooms, etc...
fruit: apples, bananas, tangerines, in-season fruit, etc...
vegenaise: for sandwiches and dressings
chia seeds: rich in omega-3 fatty acids, I sprinkle it over salads, can be mixed with water as an egg replacement in baked goods
flax seeds: contain high levels of fiber and omega-3 fatty acids, sprinkle over salads, cereal, and use in baked goods
vegan chocolate chips: keep these on hand for baking
kamut flour: spelt flour is another good option, but a bit heavier (both have much more nutritional value than white flour) we use kamut in our pizza dough
tofu or veggie dogs: great for a quick dinnerfield roast sausages: lots of tasty flavours, including soy-free
soba noodles: my favorite is kamutbrown rice noodles: great alternative to white pasta
whole grain bread: bread and hummus is definitely a staple in our house
hummus: our staple sandwich spread
ginger fake chicken: my husband likes to fry some up as a side dish, it always tastes to 'real' for me
maple syrup: sweetener for baking
mesa sunrise cereal: my 2 year old and I eat this almost every morning with almond milk
earth balance: butter alternative
quinoa: good source of amino acids, calcium and iron
nuts: great snack and/or salad topping, plus a good source of protein
chick peas: for salads, chanas & making hummus
lentils: high in protein, good for dhals, etc.
brown rice: much healthier than white rice