Kitchen Staples

Kitchen Staples
Greens: Spinach Kale Swiss Chard
Keep fresh longer if you clean it {rinsed/patted dry/in a paper bag in the crisper}
Any of these can be substituted for each other.
Beans: Chick Peas/Garbanzo Beans Red Beans Black Beans Pinto Beans
Always rinse if you're using the cans.
Are less expensive when you buy in bulk.
Grains: Quinoa {Is related to the Chard family, but is most associated with this category} Bulgur Wheat Couscous Pearl Barley Rice {Brown/Long Grain/etc.}
Quinoa is a complete protein by itself.
Any of these can be substituted for each other.
Are less expensive when you buy in bulk.
Can be made in a rice maker.
Non-Dairy: Soy {Organic} Almond Coconut Hemp {Great source of omega 3 and 6, always THC Free}
Most of these can be substituted for each other.
Can be found as “ice cream”.
Non-dairy cream cheese {Non-hydrogenated oils}
Soy Yogurt {Organic}
Vegan Mayo
Seeds/Nuts/Dried Fruit: Sun flower Flax Sesame
Flax is another great source of omega 3 {it’s better ground}
Walnuts Cashews Almonds Peanuts
Great source of healthy fats.
Raisins Cranberries Dates Mangos
Mix dried fruit and nuts to make your own trail mix.
Are less expensive when you buy in bulk.
Great as toppings for “ice cream” or soy yogurt.
Veggies: (Fresh/Seasonal) Sweet Potatoes Tomatoes Zucchini Bell Peppers Mushrooms {buttons/portabellas}
Wipe clean, and keep fresh in a paper bag in the fridge.
Veggies: (Frozen) Peas Corn {Organic} Green Beans
Fruit: (Fresh) Lemons/Limes {Organic if you are going to use the zest} Apples/Pears {Can be interchanged in the recipes that call for either one}. Bananas

Pin It