Must-haves when eating a plant-based diet
It’s been one of those days… long and overwhelming, you forgot to eat lunch and now your tummy is rumbling and you have to figure out dinner. Yikes! Sound familiar?
If you can relate to this scenario, you are not alone! I have my fair share of those grrr moments. I don’t know about you, but sometimes my brain doesn’t seem to work, and despite being a health coach, trained plant based chef, throwing together a last minute meal can be a major chore.
This is a first of a 2 part kitchen series where I share everything you need to know about eating for optimal health and happiness.
Today, I’m inviting you into my kitchen to check out the staples I always have on hand in my fridge and pantry. This is honestly my secret to whipping up meals in 15 minutes or less and staying true to a healthy plant-based diet! Once you have a good understanding of which fruit, veggies, protein, grains and sauces to keep on hand, shopping and cooking gets much easier.
Leafy Greens
I know, you’ve heard me say it before…eat your greens! These are at the top of my grocery list. My go-to’s are kale, rainbow chard, arugula and spinach. Bonus: buy extra to freeze and be sure to check the freezer aisle for organic veggies on sale. I keep a bag of spinach and kale in the freezer.
Look for crisp greens that look and feel fresh and choose organic whenever possible.
Fruit
Think portable fruit that doesn’t require a lot of prep. Oranges, apples, pears and when in season stone fruit such as peaches, plums and nectarines.
Rainbow Veggies
Load up your shopping cart with a wide variety of colours. I like to keep carrots, cucumber, celery, broccoli, bell peppers, zucchini and mushrooms on hand. Try to buy what’s local and in season.
Berries
Yummy! Probably my favourite snack. They are great on their own, on top of your granola, chia pudding or overnight oats. Delicious in smoothies—I like to freeze them for a quick dessert, simply mix 1/2 can coconut milk with 3 cups berries and you have an instant berry ice-cream.
Whole Grains
Whole grains have chocked full of fiber, vitamins, minerals and antioxidants. They provide us with a sustainable energy source and keep us feeling full longer. I buy my grains in bulk (saves you money) and store in mason jars. Sprouted quinoa and brown rice are my staples as well as brown rice, chick pea and quinoa pasta noodles.
Nuts & Seeds
One of my favourite healthy snacks are my bliss balls. For these I keep a wide variety of nut and seeds in my pantry. If they are a special nut (brazil, pine nuts for instance) I store them in the fridge or freezer.
Protein
I’m all about quick and easy, so I keep a few cans of cooked beans on hand as well as a wide variety of dried beans and lentils. Whenever possible I buy sprouted lentils and mung beans as they are easier on my stomach.
Non dairy milk
Every couple of days I make a batch of hemp milk—my go to milk as it’s super easy to make and full of plant based protein, amino acids, fiber, minerals and healthy fats. Oat, almond and cashew are my other favouites.
Vegan Cheese
Kite Hill chive cream cheese and Miyoko’s aged cheddar are my favourites for snacking
Dips
I like to keep hummus, salsa and Kraut on hand. They can transform a simple veggie bowl into something special and unique. Bonus as they make a quick and simple snack.
Oils, sauces & condiments
I keep both a good quality cooking extra virgin olive and a high quality olive oil for salads as well as avocado and coconut oil on hand. I batch prepare sauces and marinades such as pesto for pasta, lemon dijon dressing for salads or a Thai-style peanut sauce to toss over veggies. Nut butters such as cashew, almond and peanut are perfect with sliced apple or pear and on a slice of GF toast.
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There you have it! I hope these ideas from my kitchen give you a little motivation to eat more plants and nourish your beautiful self. For more inspiration be sure to download my FREE Healthy Grocery List before you head to the supermarket.
To your health & happiness,
❤︎ Amanda