Stocking Your Fridge For A Plant-Based Diet

A plant-based diet is a powerful way to improve your health and reduce your carbon footprint. This diet focuses on fresh produce, whole grains, and plant-based proteins. When following a plant-based diet, it is important to plan ahead to ensure you are getting a variety of foods and essential nutrients.

- Fruits and vegetables: Enjoy a wide variety of colourful seasonal fruits and vegetables, including leafy greens, berries, cruciferous vegetables like broccoli and cabbage, and orange produce like carrots and squash.

- Whole grains: Opt for fibre-rich whole grains such as brown rice, wild rice, quinoa, oats, barley, and bulgur wheat.

- Plant-based proteins: Stock up on vegetarian-friendly protein sources like plant-based meat products (e.g., BOCA, Morningstar, Impossible, and Beyond), tofu, tempeh, edamame, and vegetarian protein powder.

- Dairy and egg alternatives: If you are going full vegan, look for vegetable shortening, coconut oil, flaxseed (to replace eggs in baking), and plant-based egg replacers.

- Nuts and seeds: Choose an assortment of nuts, nut butters, and seeds such as chia seeds and sunflower kernels for their healthy fats, protein, and cancer-fighting compounds.

- Condiments and spices: Enhance your meals with condiments like ketchup, mustard, and salsa, as well as various spices.

Fresh produce: fruits and vegetables, especially dark leafy greens

Dark, leafy greens are a cornerstone of a plant-based diet and are packed with vitamins and minerals, while being low in calories. They are an excellent source of vitamins A, C, K, and folate, as well as iron, magnesium, and potassium.

There are many types of leafy greens to choose from, including kale, spinach, collard greens, beet greens, Swiss chard, bok choy, arugula, dandelion greens, and watercress. These can be eaten raw or cooked, and added to a variety of dishes such as salads, soups, stews, omelets, and wraps.

Kale, for example, is a nutrient-dense vegetable packed with vitamins, minerals, and antioxidants. One cup of raw kale provides 68% of the daily value of vitamin K, 6% of vitamin A, and 22% of vitamin C. It also contains antioxidants like lutein and beta-carotene, which may reduce the risk of diseases caused by oxidative stress. Spinach, another popular leafy green, is also rich in vitamin K and can be easily incorporated into dishes such as soups, sauces, smoothies, and salads.

In addition to their nutritional benefits, leafy greens contain antioxidant carotenoids that safeguard cellular health and help protect against the early stages of cancer development. Carotenoids like beta-carotene, lycopene, and lutein are naturally occurring plant pigments that give leafy greens their colour. They fight the free radical damage associated with serious diseases and support bone, skin, and immune system health.

When shopping for leafy greens, look for a variety of dark-coloured options, as the deeper the colour, the more micronutrients the green has. For example, the deep green colour of romaine lettuce indicates that it is nutritionally richer than the whitish-green iceberg lettuce.

By incorporating a variety of dark, leafy greens into your plant-based diet, you will not only add flavour and texture to your meals but also ensure you are getting a wide range of essential nutrients to support your overall health and well-being.

Whole grains: rice, oats, barley, corn, bulgur, etc

Whole grains are an essential part of a plant-based diet, providing a range of nutrients and health benefits. They are a good source of energy and can help maintain digestive health. Here are some tips and recommendations for including whole grains in your plant-based diet:

Rice

Rice is a staple food in many countries and a great source of whole grains for a plant-based diet. When following a plant-based diet, it is recommended to choose brown rice, wild rice, or coloured rice such as black or red rice. These varieties are less processed and retain more nutrients, including fibre, vitamins, and minerals. White rice, on the other hand, has been milled and polished, removing the outer layers that contain these valuable nutrients.

Oats

Oats are a nutritious whole grain option that can be enjoyed in various ways. Rolled oats, or old-fashioned oats, are a popular choice for porridge or oatmeal. They have a chewy texture and take a few minutes to cook. For a quicker option, instant oats have been partially cooked and can be prepared in the microwave or with hot water or milk. Steel-cut oats are less processed and take longer to cook but have a nutty flavour and chewy texture.

Barley

Barley is another whole grain that can be a great addition to a plant-based diet. It is commonly used in soups and stews, adding texture and a slightly chewy bite. Barley is a good source of fibre, which can help with digestion and lower cholesterol levels. It also contains selenium, a mineral that acts as an antioxidant and is important for a healthy immune system.

Corn

Corn is a versatile whole grain that can be enjoyed in many forms. Fresh corn on the cob can be grilled or boiled and makes a delicious side dish. Popped corn kernels are a whole grain snack option. Corn can also be ground into cornmeal, which is used to make cornbread, tortillas, and other baked goods. Corn is a good source of fibre and contains antioxidants, which can help reduce the risk of chronic diseases.

Bulgur

Bulgur is a type of wheat grain that has been parboiled, dried, and cracked. It is commonly used in Middle Eastern cuisine and is a great addition to meatless dishes, providing texture and a nutty flavour. Bulgur is a good source of fibre and protein and contains various vitamins and minerals, including iron, magnesium, and B vitamins. It is also a low-glycemic food, which means it does not cause a rapid increase in blood sugar levels.

Other Whole Grains

In addition to the grains mentioned above, there are many other whole grains that can be included in a plant-based diet. Quinoa, farro, spelt, millet, and buckwheat are some examples of whole grains that provide a range of nutrients and health benefits. Experiment with different whole grains and try new recipes to find the ones you enjoy most.

Legumes: beans, peas, and lentils

Legumes are an essential part of a plant-based diet, providing a hearty and high-protein food option that is rich in calcium, iron, cholesterol-lowering soluble fibre, and even traces of omega-3 fatty acids. This food group includes beans, peas, and lentils, all of which are versatile and nutritious.

Beans

When shopping for beans, you can opt for either dried or canned varieties. Dried beans require a longer preparation time, as they need to be soaked and cooked, but they are a more economical option. If you choose canned beans, look for low-sodium or no-salt options, and remember to rinse them before use to remove any residual sodium. Black beans, kidney beans, pinto beans, and cannellini beans are some of the most common types of beans used in plant-based cooking.

Peas

Peas are a great source of plant-based protein and can be easily incorporated into your meals. Fresh or frozen peas are readily available and can be added to stir-fries, salads, or rice dishes.

Lentils

Lentils are a must-have item for plant-based meals. They are a good source of protein and fibre and are easy to cook. Red, green, brown, and French green lentils are some of the most commonly used varieties. Lentils are versatile and can be used in soups, stews, curries, or as a meat alternative in dishes like lentil loaf or burgers.

Tips for Purchasing and Storing Legumes

• When buying canned legumes, look for options with low or no added salt.
• Rinse canned legumes before use to remove excess sodium.
• Dried legumes are a more economical option and have a longer shelf life.
• Store dried legumes in airtight containers in a cool, dry place.
• Cooked legumes can be frozen for later use.

Dairy alternatives: almond, soy, rice, or hemp milk, etc

Dairy alternatives are a must-have for any plant-based diet. They provide variety and essential nutrients, making it easier to stick to a vegan lifestyle. Here are some detailed explanations and suggestions for dairy alternatives to include in your grocery list:

Almond Milk

Almond milk is a popular choice among vegans and is readily available in most grocery stores. It is creamy and nutritious, packed with protein, fiber, calcium, magnesium, potassium, and vitamins. You can even make your own at home by blending almond butter with water. Almond milk is a great substitute for dairy milk in coffee, tea, cereals, and baking.

Soy Milk

Soy milk, or soy beverage, is another common dairy alternative. It is often fortified with nutrients like calcium and vitamin D, making it a good source of plant-based protein and calcium. Check the ingredients list to ensure it is unsweetened or minimally sweetened, and avoid products with added oils.

Rice Milk

Rice milk is a great option for those allergic to nuts or soy. It is made by blending rice flour and water, resulting in a high-protein and iron-rich milk. Rice milk tends to be naturally sweet, so it is best to choose unsweetened varieties. You can add cinnamon or vanilla extract to enhance the flavor.

Hemp Milk

Hemp milk is a lesser-known but highly nutritious option. It contains dietary fiber, protein, omega fatty acids, antioxidants, and essential amino acids. You can find it in cartons or powder form, and it is even used to make hemp ice cream!

Other Dairy-Free Milk Alternatives

Other plant-based milk alternatives include oat milk, cashew milk, coconut milk, and pea milk. Each has its own unique flavor and nutritional profile, so it's worth experimenting to find your favorite.

Dairy-Free Butter

Vegan butter made from plant-based milk, such as Miyoko's Organic Plant Milk Butter, is a great substitute for traditional butter. It helps make the transition to a plant-based diet easier, especially if you're new to this lifestyle.

Dairy-Free Cheese

Cheese alternatives, such as Follow Your Heart Vegan Cheese and Miyoko's Organic Plant Milk Mozzarella, are also available. These products help satisfy cheese cravings and make it easier to stick to a plant-based diet, especially when it comes to pizza, grilled cheese sandwiches, or cheese boards.

Dairy-Free Cream Cheese

Cream cheese alternatives, like Violife Original Cream Cheese and Kite Hill Cream Cheese Alternative, are perfect for spreading on bagels or using in vegan cheesecakes.

Dairy-Free Yogurt

Plant-based yogurts, such as Siggi's Plant-Based Yogurt and Nancy's Oatmilk Non-Dairy Yogurt, are excellent sources of protein and probiotics. Look for unsweetened or minimally sweetened options with minimal added sugars.

Dairy-Free Egg Replacers

If you're baking or cooking and a recipe calls for eggs, you can use flaxseed or chia seeds as a replacement. Simply mix one tablespoon of ground flaxseed or chia seeds with three tablespoons of water to create a gel-like consistency that mimics an egg. You can also purchase liquid or powder egg replacers.

Nut Butters

Nut butters, such as peanut butter, almond butter, and cashew butter, are excellent sources of protein and healthy fats. Just be sure to choose options with simple ingredients—ideally, just the nut or seed and maybe some salt. Avoid products with added sugars or palm oil.

Tips for Shopping

When shopping for dairy alternatives, be sure to read the labels carefully. Look for options with minimal ingredients and avoid products with added sugars, oils, or artificial additives. Fortified milk alternatives with added calcium and vitamin D can be beneficial, especially if you are concerned about getting enough of these nutrients on a plant-based diet.

In summary, a plant-based diet doesn't have to be restrictive. With so many dairy alternatives available, you can still enjoy creamy coffee, cheesy pizzas, and delicious baked goods while reaping the health and ethical benefits of a vegan lifestyle.

Meat alternatives: tofu, tempeh, or seitan, etc

Tofu, tempeh, and seitan are all traditional meat alternatives that have been used for centuries, offering high-quality protein and essential nutrients while providing satisfying textures and flavours. They are versatile, variable, and low-impact proteins that can be prepared in a multitude of ways.

Tofu

Tofu is made from soybeans that are cooked, ground, and coagulated in a process similar to making dairy cheese. It has been eaten in China for over 2,000 years and is also popular in other parts of East Asia. Tofu can be soft and wet or ultra-dense and dry, with various textures ranging from soft to extra-firm indicating their water content. Silken tofu, another type of fresh tofu, is made without curdling the soy milk, resulting in a silky-smooth texture.

Tofu is a good source of protein and can be used in a variety of dishes, from chilled salads to braised stews, oven-baked meals, or stir-fries. It can also be fried or shaped, flavoured, and dyed to resemble meat, such as char sui or fish balls, commonly found in Buddhist vegetarian communities.

When purchasing tofu, look for products with minimal ingredients, mainly soybeans, water, and a coagulant such as calcium sulfate or magnesium sulfate. Many brands offer certified organic and non-GMO options to avoid harmful pesticides and genetic modifications to crops.

Tempeh

Tempeh is a traditional Indonesian protein made from whole soybeans that are fermented and bound into a cake. It has been a staple in Indonesian cuisine since the 17th century and is known for its hearty texture and mild, nutty flavour.

Tempeh is a less processed meat alternative compared to tofu, as it is made with whole soybeans. It is an excellent source of protein, containing 31 grams per cup, which is more than tofu. It can be cooked in various ways, including baking, grilling, boiling, and simmering, and can be used as a ground meat substitute, added to stir-fries, or seared into strips resembling chicken or bacon.

Seitan

Seitan, also known as wheat gluten, is a simple protein to make at home. It is made by kneading wheat flour and water dough to activate the glutens, then rinsing off the starches to leave only the stretchy protein. Seitan has a chewy texture similar to meat and a porous texture that absorbs sauces well.

Seitan is commonly sold as nuggets, patties, sausages, or crumbles, and can be used in a variety of dishes such as stir-fries, soups, or simply enjoyed on its own. However, it is not suitable for individuals with gluten allergies or celiac disease due to its gluten content.

When purchasing pre-made seitan, check the ingredients list for chemical additives, colourings, and preservatives. Look for organic or non-GMO labels to ensure the wheat and other ingredients are free from pesticides and genetic modification.

Health Benefits of Meat Alternatives

These meat alternatives are not only delicious and versatile but also offer several health benefits. They are typically lower in saturated fat compared to animal proteins, especially red meat. They provide a good source of protein and can help you reduce your consumption of heavily processed foods, which are often high in refined sugars, unhealthy fats, and artificial additives.

In addition, a plant-based diet that includes these meat alternatives can provide essential vitamins, minerals, antioxidants, and fibre, supporting overall health and well-being.

Frequently asked questions