Vegan for Life - Jack Norris [41]
Asian pasta: Modern choices include mung bean noodles, soba noodles (Japanese buckwheat noodles), ramen, and udon.
Rolled or steel-cut oats and other hot cereals
Breads and whole-grain crackers
Whole-wheat and corn tortillas
Nuts: This list includes almonds, cashews, hazelnuts, peanuts, walnuts, pecans, and pine nuts. Peanuts are an honorary member of this group since they are actually legumes. So are soynuts, which are soybeans that have been soaked and roasted until they are crunchy.
Seeds: Sesame, sunflower, and pumpkin seeds
Vegetable oils: Extra-virgin olive oil and canola oil are basics that will cover most of your oil needs. See Chapter 5 for an extensive discussion of oils.
Canned tomato products: Prepared pasta sauce, tomato paste, whole and diced tomatoes, crushed tomatoes, and tomato sauce are all handy for making soups, stews, and other dishes.
Vegetable broth: If you don’t have time to make homemade vegetable stock, vegetable broth or bouillon cubes or powder are available.
Textured vegetable protein (TVP™): A dry soy-protein product; rehydrate with boiling water and add to spaghetti sauce for a ground beef substitute.
Sea vegetables: Look for dulse, arame, nori, hijiki, kombu, laver, and others. Most are available in dried form and are a quick addition to soups. Nori is used to make the wraps for sushi.
Coconut milk: Look for reduced-fat coconut milk in the international foods section of the grocery store. It’s an essential addition to many Thai and Indian dishes.
Refrigerator Basics
This list includes items that must always be refrigerated as well as those that should be refrigerated after they have been opened.
Nut butters: Peanut and almond butters are staples. There are plenty of other choices, too, although they tend to be pricey. Nut butters are good for sandwiches or to spread on apple slices, but they also can be thinned with water and seasoned to make great sauces for grains and vegetables.
Sesame tahini: An essential ingredient in homemade hummus that is equally good for sauces and dressings.
Miso: Absolutely essential in Japanese cooking, it is also considered a staple by most vegans.
Fortified plant milks: Soymilk is the most nutritious and protein-rich, but you might also enjoy almond, oat, hempseed, and rice milk.
Fresh or aseptically packaged tofu: Choose firm tofu for scrambles and stir-fries, soft or silken for sauces and soups.
Tempeh: An ancient food from Indonesia, this cake of fermented soybeans has an indescribably delicious flavor. It’s a great protein source to toss into stir-fried dishes. You can read more about tempeh and other soy products in Chapter 8.
Vital wheat gluten: A flour made from wheat protein, it’s used to create seitan, which has a chewy, meat-like texture. You can also buy prepared seitan.
Dried fruits: Figs, apricots, prunes, and raisins.
Vegan mayonnaise: There are several brands on the market, but Vegenaise, made by the Follow Your Heart Company, is the most popular choice.
Vegan margarine: Most vegan cooks swear by the Earth Balance brand, which is widely available and does not contain hydrogenated oils. Veggie meats: Look for these in the frozen and refrigerated section of grocery stores. Be sure to check labels since some contain dairy and eggs.
Vegan cheeses, cream cheese, sour cream and yogurt: These are made from soy, almonds, hempseed, and even coconut.
Fruits and vegetables
Lemons and limes
White and sweet potatoes
Onions and fresh garlic
Condiments: Ketchup, mustard, relish, pickles, salsa, barbecue sauce, black and green olives—the same condiments that you’ll find in the refrigerators of most omnivores, vegetarians, and vegans alike.
Freezer Basics
Frozen corn and peas: Nice to have on hand to toss into grain salads. They do not need to be cooked.
Premade pizza shells
Vegan ice cream
Backup: The freezer is a good place to store extra packages of tempeh, seitan,