Pantry Staples

Pantry Staples

Beans/Lentils:
Chick Peas/Garbanzo Beans
Red Beans
Black Beans
Pinto Beans
Red Lentils/Split Peas (Yellow or Green)
Always rinse if you’re using the cans.
Are less expensive when you buy in bulk.
Shelf Life (Bulk) 24 months Storage Requirements Dry.

Grains:
Quinoa
Bulgur Wheat
Millet
Cornmeal {Always Buy Organic!!}
Amaranth
Couscous
Pearl Barley
Rice {Brown/Long Grain/etc.}
Any of these can be substituted for each other.
Are less expensive when you buy in bulk.
Can be made in a rice maker.
Shelf Life (Bulk) 12 months Storage Requirements Cold (50°- 60° F).

Seeds/Nuts/Dried Fruit:
Sun flower
Flax
Sesame
Flax is another great source of omega 6 {it’s better ground}
Walnuts
Cashews
Almonds
Peanuts
Great source of healthy fats.
Shelf Life 12 months & 6 months for Peanuts
Storage Requirements Cold (50°- 60° F)
Raisins
Cranberries
Dates
Mangos
Mix dried fruit and nuts to make your own trail mix.
Are less expensive when you buy in bulk.
Shelf Life (Bulk) 12 months Storage Requirements Cold (50°- 60° F)

Herbs/Seasonings:
Dried and Fresh can be interchanged in recipes.
Nutritional Yeast
Shelf Life (Bulk) 12 months Storage Requirements Dry & Cold (50°- 60° F)

Juice/Veggie Broth:
Carrot
Ginger
Vegetable Broth {Look for Low-Sodium}
All are great for cooking with when prepping Quinoa, Pearl Barley, and Rice.

Non-Dairy:
Soy {Organic}
Almond
Coconut
Oat
Rice
Hemp {Great source of omega 6, always THC Free}
Hazelnut
Flax

I store items in glass jars. When the container is clear you will eat what you see! This is part of the presentation from Plant Strong that I did.

Oatmeal Banana Energy Bars

Oatmeal Banana Energy Bars
(Makes a 9 inch square pan)

2 cups oatmeal
1/2 cup flax seeds (ground or crushed)
4 Tbs Rice Protein Powder
1 cup vanilla rice milk (Pacific)
6 Tbs egg replacer (like Ener-G or Flax Seed jel)
2 bananas- ripe and pureed (or sub fruit/pumpkin puree, equal to 1 cup)
1/2 cup applesauce- unsweetened
1/4 cup agave or maple syrup
1 tsp vanilla extract
1 tsp cinnamon (omit if adding chocolate)

Add-ins if desired
1/2 cup vegan chocolate chips or carob chips
1/2 cup nuts of choice, crushed
1/2 cup dried fruit (cranberries are a good choice)
Replace 1/2 fruit puree with peanut, almond butter or cashew butter

1. Preheat oven to 350

1. Mix all ingredients together (well), and place in prepared 9 inch square pan. Bake for approx 40-45 minutes. Cool and slice into desired size bars. Store loosely covered in the refrigerator. For travel, we simply remove bars and wrap them in a cloth napkin secured with a safety pin, string or band.
**Note: Make fruit purees (pumpkin, zucchini, apple, banana, prune, fig, etc.) and store in the freezer in 1 cup portions, then the desired flavor can be pulled out and used in baking and cooking.

Himalayan Red Rice Salad with Cranberries

Himalayan Red Rice Salad with Cranberries

To date, this has been viewed 237 times on the San Antonio Sustainable Living Blog! Happy Eating Everyone!

Water or vegetable broth for cooking rice
3 bay leaves
1/2 cup red rice, rinsed and drained
1 teaspoon olive oil
2 tablespoons minced fresh ginger
1/2 cup celery, finely diced
1 tablespoon minced garlic
1/2 cup chopped green onion
1/2 cup carrots, finely diced
1/2 cup red bell pepper, finely diced
1/4 cup dried cranberries
2 tablespoons toasted nuts (chopped pine nuts, almonds or walnuts)
1 tablespoon balsamic vinegar
1 tablespoon tamari

Preparation: Follow instructions on red rice package-with addition of the bay leaves. Due to the various types of red rice available, cooking times will vary between 25 and 45 minutes-although any type of red rice is suitable for this recipe.

1. Bring water or broth to a boil, along with bay leaves. Sprinkle in the red rice. Bring to a boil again. Turn down heat and cover pot, simmering without stirring until grains are tender and water is absorbed. Remove bay leaves.

2. To toast nuts, pre-heat oven to 400 degrees F. Spread nuts in a single layer on a baking pan (preferably one with walls). Heat for several minutes or until the nuts start to turn golden. Shake the halfway through toasting.

3. In a saute pan over medium heat, cook the garlic and ginger in oil about 5 minutes, until lightly browned. Combine raw vegetables with rice, toasted nuts, cranberries, vinegar and tamari in a bowl. Mix well. Allow to sit for 15 minutes. Serve.

Found: Friends of Animals-The Best of Vegan Cooking

Linguine with Raw Nut Pesto and Tomato Sauce

Linguine with Raw Nut Pesto and Tomato Sauce
Serves 4; Vegan; 30-45 minutes

In this lightly spiced and aromatic pasta sauce, nuts are the meat of the matter.

Tomato Sauce:

1/4 cup olive oil
1 small onion, finely chopped
2 shallots, finely chopped
1 garlic clove, finely chopped
1 pound (about 2 cups) canned whole peeled tomatoes, with juice
Salt and freshly ground black pepper

Pesto:

2 garlic cloves, crushed
2 teaspoons hot red pepper flakes
5 Tablespoons extra virgin olive oil
2 cups mixed whole raw nuts, such as pine nuts, walnuts, and pistachios
(I used cashews instead of pistachios)
3 to 4 fresh mint leaves
freshly ground black pepper

Linguine:

salt
1 pound linguine (I used garlic and parsley)
fresh mint leaves, for garnish
grated vegan Parmesan cheese

1. To make tomato sauce, use a heavy-based saucepan over medium heat to heat oil and saute onion and shallots until translucent. Add garlic and tomatoes with their juices, breaking up the tomatoes with a wooden spoon. Season with salt and pepper to taste. Simmer uncovered until most of the juices have evaporated, 20 to 30 minutes. Meanwhile, prepare pesto. (I only timed the sauce for 20 minutes. I kept most of the juice for the pesto-sauce.)

2. For the pesto, use a food processor, combine garlic, hot pepper flakes, olive oil, nuts and mint. Pulse to make a smooth paste (a slightly coarse nut butter). Season with black pepper to taste and set aside.

3. Bring a large pot of lightly salted water to boil. Add linguine and cook until al dente (firm to the bite). Set aside 1/2 cup pasta water (I skipped this ingredient), and drain pasta well. Return pasta to the warm pot and add pesto and tomato sauce. Toss well to coat, adding reserved water as needed to thin the sauce. Transfer to a warm serving bowl and garnish with fresh mint leaves. Serve with vegan Parmesan cheese.

Found in: The best of Vegan Cooking by Priscilla Feral (Friends of Animals)

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