Vegetarian shopping list?!
Vegetarian shopping list?
Hey, so I've recently become a vegetarian, and I'm going grocery shopping on Saturday, and I was wondering what types of things I should buy, I've done research on stuff, and it said nuts, vegetables, fruit, and some other stuff.
So any ideas of what I should buy?
A list would be nice.
Thanks.-Emily
Answers:
What do you need to have on hand to prepare appealing and nourishing vegetarian meals? Because tastes, budgets and sense of adventure differ from household to household, there's no one-size-fits-all shopping list. Still, some basic guidelines help: The following staple ingredients will make meal planning and preparation much easier--and more healthful. "Pantry," of course, refers to whichever type of storage is appropriate for a given item: kitchen cabinet, refrigerator or freezer.
GRAINS GALORE
Grains provide the foundation for wholesome meals. Choose whole grains for their unique flavors, textures, plentiful nutrients and the long-lasting energy they provide. If you buy grains in bulk, be sure to shop where there's a rapid turnover. Refrigerate, freeze, or store grains in airtight containers in a cool, dry place.
For Your Pantry: Brown rice (including long-grain, short-grain and nutty-tasting Indian basmati); millet and buckwheat groats for pilafs, casseroles, stirfries, beans and vegetable stews; whole or minimally pearled barley for hearty soups; quick-cooking bulgur; whole wheat couscous; and rolled oats for warming winter breakfasts.
PLENTIFUL PASTA
Noodles ARE a busy cook's best friend. Italian pastas and other noodles are among the quickest-cooking grain products of all, and provide meals in minutes when combined with myriad hot and cold sauces. Add leftover noodles to soups and vegetable salads.
For Your Pantry: An assortment of pasta shapes; Japanese buckwheat soba and wheat udon noodles; and practically instant seasoned ramen noodles.
BONNY BREADS AND CRACKERS
Healthful Breads are the foundation for all types of spreads and sandwiches, and are welcome companions to soups, stews and main-dish salads. Popular pita provides convenient pockets for fillings, and low-fat crackers make satisfying snacks.
For Your Pantry: Whole grain loaves, pitas, tortillas and chapatis; rice cakes; and whole grain crackers.
BAKING BASICS
Whole grain flours and leavens are ready resources for breads, desserts and breakfast treats. Refrigerate or freeze flours and yeast to keep them fresh.
For Your Pantry: Whole wheat bread and pastry flours; rye flour; stone ground cornmeal; active dry yeast; baking soda; and non-aluminum baking powder.
BOUNTEOUS BEANS AND PEAS
Make sure your kitchen is full of beans. Legumes (beans and peas) are nutritional powerhouses; like grains, seeds; chili powder; paprika; cayenne; and fresh garlic, parsley and cilantro.
COOL CONDIMENTS AND SEASONINGS
LIKE HERBS AND SPICES, these savory substances intensify the natural flavors of foods, and can transform bland and uninspired dishes into memorable taste treats. Stock the basics and buy small quantities of new ones to try out for taste. For Your Pantry: Salt; quality soy sauces such as shoyu and wheat-free tamari; light and dark misos (fermented soybean pastes); prepared mustards; vinegars (including apple cider, red wine, rice, raspberry, balsamic, and herb-and-spice flavored); horseradish; vegetarian Worcestershire sauce; pure vanilla extract; capers; and dry sherry.
THOROUGH THICKENERS
Arrowroot powder and kudzu, the dried and ground roots of two different plants, are more nutritious, tasty and digestible thickeners than cornstarch. Though kudzu is rather expensive, less is required than either arrowroot or cornstarch for thickening purposes, and kudzu-thickened sauces are more stable than those prepared with arrowroot. Kudzu is also a gelling agent for puddings and pie fillings.
For Your Pantry: Kudzu; arrowroot powder.
DEPENDABLE DAIRY PRODUCTS AND EGGS
Whole-milk dairy products contribute a smooth and creamy quality to dishes, but it's advisable to eat only small amounts because of their high fat content. Stick with low-fat or nonfat items for regular use. Eggs too are high in cholesterol, and best consumed in moderation. Those from free-range chickens that aren't fed hormones and antibiotics are most flavorful.
For Your Pantry: Skim Milk; butter or margarine; low-fat soft and hard cheeses; low-fat or nonfat yogurt; and eggs.
BOFFO BEVERAGES
Look for organic, unsweetened fruit juices. If you drink coffee, buy organic beans and chemical-free decaffeinated coffee made by the Swiss water process. Instant hot grain beverages like Cafix, Yannoh and Postum are other alternatives.
For Your Pantry: Non-carbonated and sparkling mineral water; fruit and vegetable juices; herbal teas; regular and decaffeinated coffees; and grain beverages.
PRESSED-FOR-TIME PREPARED FOODS
Packaged items are invaluable when you're pressed for time. Look for products that are low in sodium and sugar, and additive-and preservative-free. Natural food stores and many supermarkets now carry organic convenience products.
For Your Pantry: Whole grain cereals such as muesli, granola and hot cereals; canned beans, tomatoes and soups; tomato sauce and other pasta sauces; salsas; salad dressings; low-fat or fat-free mayonnaise; frozen vegetables, fruits and entrees; fruit-sweetened apple butter, jams and preserves; vegetable bouillon cubes or powder; sauerkraut; olives; and pickles.
PLEASING PRODUCE
Though canned or frozen vegetables and fruits are handy at times, fresh produce is always preferable. The less time that elapses from field to market, the more flavor and nutrients. Impossible, choose organically grown over picture-perfect produce that's full of chemical sprays and waxes. Try not to overbuy, and vary your selections to match the season.
For Your Pantry: In cold regions, winter vegetables include carrots; turnips; rutabagas; daikon radishes; beets; winter squash; onions; cabbages; and citrus fruits. In spring, try: leeks; tender lettuces; watercress; spinach; red radishes; green onions; peas; asparagus; new potatoes; rhubarb; strawberries; and blackberries.
Summer is the best time for: tomatoes; sweet corn; beans; eggplant; zucchini; chard; okra; sweet and hot peppers; peaches; blueberries; plums; and fresh herbs.
Autumn markets abound with: apples; pears; grapes; persimmons; cauliflower; broccoli; Brussels sprouts; kale; collards; potatoes; yams; winter squashes; and pumpkins. Shop your local farmers' market or roadside stand for other seasonal items.
MAINTAIN YOUR PANTRY'S FULL, HEALTHY LOOK
KEEP A RUNNING shopping list on your refrigerator door: Jot down items that are getting low and add some new products to try. File away favorite recipes and menu ideas. These simple habits will keep all the resources for appealing, healthful meals and snacks right at your fingertips.
Source(s):
http://vegetariantimes.com
http://vegkitchen.com
This is a vegan list, but I think it will help you. It has helped me!
Good luck! :)
All kinds of veggies and spices, and beans etc. Be creative! Veg food is much more than just veggies and nuts
Sorry, I don’t know the answer to this question. I did some quick research but I came up with nothing. Good luck finding a solution. I wish I could have helped.
http://essenes.net/veganpantry.htm...
This has a pretty good list...Hope it helps.
Basically, I usually get:
Vanilla Soymilk (I don't know if you are allergic, if you are you could try rice milk/ almond milk ect.)
Cereal (I likes shredded wheat :]
Raw turbino sugar
Every vegetable I see (and can afford)
Beans (black beans, cannelini beans(sp?) are my favorites)
Soy yogurt ...yum
Fruit (apples, oranges, blah blah)
nuts like you said... I like walnuts the best
Brown rice
Whole wheat pasta
Natural Peanut butter
I really can't think of anything else... :]
You could just check the things that you usaully get and see if they are vegan... here is a list of animal ingredients if you don't already have one:
http://www.peta.com/mc/factsheet_display...
Have fun shopping...lol
**Opps sorry I didn't realize that you were a vegetarian... Anyway just add milk and vegetarian cheese/eggs to the list :]
Meat, meat, meat, meat, meat, meat, meat, meat, meat, meat, meat, meat, meat, meat, and a side of MEAT! sorry i don't know... just wanted to answer
Well here's your list!
Fruits
Vegetables
Soy anything( not too much though)
Nuts
Penut Butter is great
Tofu
Beans
Cheese
PS Just because your now a vegetairian, it doesnt mean you need to cut pprotein out of your diet. If you did you'd be sick.
For protien try Nuts, Peanut butter, Tofu, Beans
Good Luck
A lot of the vitamins you need are in Silk Milk or other Soy milks. But for the vitamins you don't get in milk, I would suggest getting vitamins from a health food store. I get mine from an online health food store www.vitacost.com
Complete EFA (Essential fatty acids): Essential fatty acids are critical for proper cell function.
Pom Activ: Pomegranate provides naturally-occurring antioxidants effective in scavenging free radicals important for cardiovascular health. (Also Helps with Acne).
If you know how to cook, all of this stuff is really good.
Peanut Butter (Good source of Protean, and none of that Peter Pan peanut butter crap)
Smart Balance Light (The light contains no dairy products)
Veggie Shreds (Cheese that doesn't contain milk)
Smart Dogs (Meatless hot dogs with no MSG)
Smart Patties (Meatless burgers)
Onions
Potatoes
Squash
Zucchini
Tomatoes
Bananas
Broccoli
Collie flower
Ocra (Great Fried)
Sushi (The see weed helps prevent breast cancer)
Cucumbers
Plumbs
Honey Due Melon
Cantaloupe
Pineapple
Mushrooms
Celery
Brussels sprout
Cabbage
Kale
Rapini
Spinach
Armenian cucumber
Eggplant (So good fried with pasta and sauce)
or Aubergine
Bitter melon
Cayenne pepper
Chayote
Chile pepper
Globe Artichoke
Luffa
Malabar gourd
Marrow
Parwal
Perennial cucumber
Pumpkin
Snake gourd
Sweetcorn
Sweet pepper
Tinda
Tomatillo
Watermelon
Winter melon
West Indian gherkin
Rice
Beans
Prussian asparagus
Asparagus
Welsh onion
Carrots
Yams
Endive
Chicory
Brussel sprouts
Pears
Kiwi
Figs (Good fiber)
Oranges
Lemon
Grapefruit (Its said that grapefruit helps loose weight. But better eaten with sugar, unless you like bitter tastes.)
Coconut
Pineapples
Star Fruit
Cranberries
Pomegranate (Very good for acne, also you can get it in a pill instead of eating it)
Olives
Limes
Avocado
Passion Fruit
Strawberries
Oranges
Grapes
Dragonfruit
Breadfruit
Eggfruit
Cherries
Apples
Blueberries
Whole grains like whole wheat pasta, brown rice
Diced tomatoes
Dried or canned beans
Variety of frozen veggies
Tomato sauce
Fresh veggies that cant be frozen (salad fixings)
Natural peanut butter
hummus