This blog post is sponsored by iHerb but as always, the opinions and experiences expressed in this post are my own.
The hardest part of any new endeavor, big or small, is just knowing where to start. That much is true for figuring out the opening sentence of a new blog post, building a cabinet from Ikea, or embarking on a different dietary path. Many people find the concept of veganism daunting simply because they don’t know where to begin. Seen as one complex tangle of ethics and guidelines, it’s nearly impossible to pick out one thread from that ball of yarn, let alone unsnarl it from that knotted mess. Setting yourself up for success means starting small. Personally, that brings me to the pantry, where all good meals take shape.
Having a solid supply of essential ingredients makes everything else possible, and I’m not just talking about the meals that are directly impacted by such delicious influence. Being properly fueled is the key to thriving, not just surviving, to power smarter decisions, more positive perspectives, and greater adventures at large. Food is where everything really begins, so my Ultimate Vegan Starter Kit focuses in on the staples that make up the foundation of my plant-based arsenal.
Starting strong also means knowing where to shop, which is why I always turn to iHerb. It’s one-stop shopping for all things vegan, compiled for easy reference in their new Vegan Specialty Store. Unlike other online grocers, iHerb takes the time to label and categorize all of their goods by dietary needs, so you can search specifically for items that are plant-based, gluten-free, soy-free, separately or all together if needed! Considering the fact that there are over 6,800 vegan products to chose from, that eliminates the typical search frustration of scrolling through blurry pictures of print labels, and gets right to the good stuff. Orders are shipped to over 150 countries straight from climate-controlled distribution centers, ensuring the quality of their products. You’ll never receive expired goods, in sharp contrast to the gamble you sometimes take when purchasing from massive, multichannel online retailers. If there are ever any concerns, you can email or chat online with a real person 24 hours a day 7 days a week, speaking 10 different languages, no less! From this one-stop shopping experience, I have a few essential recommendations for building your plant-based pantry with ease, and always in good taste.
Stocking a kitchen can sound like a daunting task, but it really isn’t too difficult to gather the essential ingredients that will serve you well through countless meals.
First, I always make sure to have legumes and pulses on hand. That means plenty of canned chickpeas and black beans for ease and convenience, and quick-cooking Arrowhead Mills red lentils. Everything from soul-satisfying soups to rich gravies are no more than 15 minutes away since lentils need no soaking to become meltingly tender. Tofu is like the Swiss army knife of vegan cuisine, effortlessly absorbing any sauce it’s dressed with to make an entirely new dish every time. For my money, Mori-Nu is one of the best candidates to keep around, since it’s completely shelf-stable until opened, and blends the most smoothly for completely silken desserts or smoothies.
Nuts and seeds of all varieties are welcome, although particular emphasis is placed on buttery yet neutral raw cashews, such as those from Bergin Fruit and Nut Company since they can be used to make everything from cheese to mousse. Smooth almond butter is another indispensable staple, and my favorite is Barney Butter since it has no added sugar or salt, making it perfect for any application sweet or savory. Although coconuts are technically fruits, I place them in the same category for the sake of cupboard organization. You could go crazy with all the different types of dried coconut options out there, but my go-to is the Edward & Sons, Let’s Do Organic, 100% Organic Unsweetened Coconut Flakes for their thick cut strips and fresh flavor.
When it comes to seasonings, my spice rack is about a mile long, but there are definitely some bottles that see a lot more use than others. Onion powder, such as that produced by Frontier was a bit of a sleeper hit at the beginning, since I hadn’t anticipated the uniquely savory essence it could contribute even in dishes that aren’t overtly onion-y. Plus, it’s fantastic in recipes that aren’t cooked, since it doesn’t have the sharp, harsh bite of a raw fresh onion. Salt is found in at least a dozen different formats across my stockpile, from coarse to fine, plain to seasoned, and each one has its own special purpose. Gustus Vitae smoked salt is the one I break out for extra fancy foods, since it delivers such a bold, earthy punch, no matter what. It’s a good substitute for liquid smoke as well, in case that’s a trickier item to hunt down. Staying on the salty side, tamari and soy sauce are both the traditional top dogs for instant umami gratification, but there should also be space on the shelf for Bragg’s Liquid Aminos. The differences are faint, but important. It has a lighter flavor that isn’t as overbearing on more delicate dishes, in my humble opinion. The spray bottle format is also quite convenient for spritzing on freshly popped popcorn or a steaming hot baked potato. In a related vein, white miso paste makes all sorts of savories sing, with far more nuance than plain old sodium. Eden Soy makes a variety of organic miso options, but you can also find chickpea miso in case soy is a concern.
Vegan catnip, AKA nutritional yeast, is perhaps the single most important yet misunderstood ingredient when transitioning away from dairy. In small doses, it contributes a subtly buttery taste, and can develop into a full cheesy extravaganza when added with gusto. It can be bought in bulk, but quality varies greatly. To those who think they don’t like it, I would implore you to examine the source before turning up your nose. I’ve used KAL since my earliest days of veganism almost two decades ago, and wouldn’t consider anything else at this point. It has substantial flakes and while some brands can smell like funky gym socks, this one is pure umami bliss.
A house is not a home without pasta, but that doesn’t mean it needs to be plain old white wheat noodles. I love instantly injecting a quick meal with some extra nutrition by using legume-based pasta, such as Seapoint Farms edamame fettuccine. It, along with chickpea, lentil, or black bean noodles have the added benefit of being gluten-free, but I love them for the extra dose of protein they contribute, to say nothing of the distinctive textures and tastes. All you really need to do is toss the colorful strands with some melted buttery coconut oil for some simple, satisfying comfort food.
So, how do all these seemingly discordant components come together to make a delicious meatless meal? I’m glad you asked! There are certain homemade staples I always have on hand as well, essential components that help make a feel more complete, ready and waiting to dispense at will.
Everything is better with bacon, right? As long as it’s meatless bacon, I would have to agree! That impossibly savory, smoky flavor is shockingly easy to replicate on a wide range of plant-based platforms, utilizing everything from eggplant to mushrooms and even banana peels. Reaching into my pantry for the most accessible option, crispy coconut chips form the foundation of my favorite cured pork facsimile.
Invariably, when confronted with the choice of going vegan or staying stuck, the most common refrain from anyone considering the plunge is that they would miss cheese too much. Granted, this was a real concern a decade ago, when I ate my fair share of naked pizzas and waxy grilled cheese sandwiches, there are superlative alternatives now on the market for every type of funky, gooey, or sharp craving any dairy addict may crave. In a pinch, you can even whip up an incredibly authentic Parmesan doppelganger from little more than ground nuts in a pinch of salt! This is one of those recipes that sounds way too good to be true, until you try it.
Egg replacers have long gotten the lion’s share of attention for their essential role in baking, but only recently has the spotlight turned to their place on the table as a stand-alone protein. My goal for this substitute isn’t to make airy sponge cakes or dense, custard-based ice creams, but scramble up a better breakfast entrée. Now you can make your own liquid egg mix, made to JUST pour and go, if you catch my drift…
The grand finale for all this delicious meal prep culminates in the easiest, creamiest, richest vegan carbonara you’ve ever twirled around a fork. Stunningly high in protein and fiber, devoid of even a single drop of dairy, beyond the pull of pork, and without ever breaking an egg, this is the ultimate vegan dinner, made from the ultimate vegan starter kit. After one bite of such a comforting, instantly gratifying dinner, you’ll wonder what was ever stopping you from making the plunge.
- Preheat your oven to 300 degrees and and line a baking sheet with parchment paper or silicon baking mat.
- Place coconut flakes in a large bowl and toss with all the following ingredients, mixing well to ensure even and thorough coverage. Use your hands to gently massage the mixture, seperating out the flakes and getting the marinade fully infused into the flakes.
- Spread the coconut in a very thin layer across the baking sheet, separating the pieces to the best of your ability.
- Bake for approximately 12 - 15 minutes, stirring every 3 -5 minutes to prevent the pieces from burning at the edges. When fully baked, the coconut will darken in color but may not be fully crisp.
- Remove from the oven and let cool completely; the coconut should become perfectly dry and crunchy crisp upon cooling.
Store in an airtight container at room temperature for 2 - 3 weeks.
Amount Per Serving: Calories: 120 Total Fat: 8g Saturated Fat: 6g Trans Fat: 0g Unsaturated Fat: 2g Cholesterol: 0mg Sodium: 304mg Carbohydrates: 13g Net Carbohydrates: 0g Fiber: 2g Sugar: 9g Sugar Alcohols: 0g Protein: 1g
- Simply place all of the ingredients in your food processor and pulse until it's broken down to a coarse meal. Pause to scrape down the sides of the container as needed, to make sure everything is incorporated.
Store in an airtight container in the fridge for up to a month.
Amount Per Serving: Calories: 101 Total Fat: 7g Saturated Fat: 1g Trans Fat: 0g Unsaturated Fat: 5g Cholesterol: 0mg Sodium: 149mg Carbohydrates: 6g Net Carbohydrates: 0g Fiber: 1g Sugar: 1g Sugar Alcohols: 0g Protein: 4g
- Bring a large pot of water to a boil and add the lentils. Immediately turn off the heat, cover, and let soak for 30 minutes. Drain thoroughly.
- Place the lentils in your blender along with all of the remaining ingredients. Blend on high speed until completely pureed, creamy and smooth. The resulting mixture should be able the consistency of pancake batter; pourable but not soupy.
- Transfer the blend to a large non-stick or lightly greased skillet set over medium heat. Let cooked for 2 - 3 minutes, undisturbed, until it begins to look slightly dry around the edges.
- Use your spatula to gently, slowly push the the mixture around the skillet, scraping the bottom to ensure that nothing sticks any burns. Continue scrambling until curds form and the entire mixture has set to your desired consistency. Stop sooner for soft scrambled eggs, or keep it on the stove longer if you prefer them on the drier side.
- Transfer to plates and serve hot.
Amount Per Serving: Calories: 192 Total Fat: 11g Saturated Fat: 7g Trans Fat: 0g Unsaturated Fat: 3g Cholesterol: 20mg Sodium: 787mg Carbohydrates: 18g Net Carbohydrates: 0g Fiber: 4g Sugar: 4g Sugar Alcohols: 0g Protein: 7g
- 1 (7.05-Ounce) Box Ounces Edamame Fettuccine
- 1 Cup Frozen Green Peas
- 1/2 Cup Eggless Liquid Scramble (See Recipe Above)
- 1/2 Cup Plain, Unsweetened Non-Dairy Milk
- 1/4 Cup Cashew Parmesan (See Recipe Above)
- 1/4 Teaspoon Ground Black Pepper
- 1/3 Cup Coconut Bacon (See Recipe Above)
- Fresh Parsley, to Taste (Optional)
- Cook the fettuccine according to package directions, adding frozen peas to pot for last 2 minutes. Drain thoroughly before returning both pasta and peas to the pan.
- In a separate bowl, whisk together the eggless scramble, non-dairy milk, cashew parmesan, and pepper. Pour over the hot noodles and set the heat to medium-low. Stir constantly, tossing to coat all of the strands thoroughly, until the sauce has thickened to cling without pooling on the bottom of the pan.
- Toss with the coconut bacon before transfering to plates. Top with additional bacon and parsley if desired. Serve hot.
Amount Per Serving: Calories: 218 Total Fat: 11g Saturated Fat: 5g Trans Fat: 0g Unsaturated Fat: 6g Cholesterol: 15mg Sodium: 273mg Carbohydrates: 20g Net Carbohydrates: 0g Fiber: 4g Sugar: 9g Sugar Alcohols: 0g Protein: 11g