Best Shopping Options For Plant-Based Diets

Planning to go on a plant-based diet? It's easier than you think! You can find plant-based foods in almost any grocery store, and there are plenty of options to choose from.

Here's a quick guide to get you started:

Where to Shop:

Pretty much any grocery store will carry plant-based options. Major stores like Aldi, Kroger, and Walmart offer a wide range of choices. Look for a dedicated vegetarian section, or ask a store employee for help. You can also opt for online shopping or visit specialty health food stores for more unique items.

What to Buy:

The plant-based world is diverse and exciting! Here are some staples to look for:

- Fresh Produce: Load up on fruits and vegetables, especially dark, leafy greens.

- Beans and Legumes: Explore the variety of dried beans, lentils, and chickpeas. If you go for canned options, choose low-sodium or no-salt varieties.

- Nuts and Seeds: Go for raw, no-oil-added options. Chia and flax seeds are great for omega-3. Enjoy in moderation due to their high-fat content.

- Whole Grains: Brown rice, quinoa, oats, barley, and spelt are excellent choices. Look for 100% whole grain bread, pasta, and tortillas.

- Dairy and Egg Alternatives: Try vegetable shortening, coconut oil, flaxseed for baking, and plant-based milk, yogurt, and cheese.

- Meat Alternatives: Explore brands like BOCA, Morningstar, Impossible, and Beyond for plant-based meat options.

- Condiments and Seasonings: Stock up on vinegar, mustard, hot sauce, spices, and herbs to add flavor to your meals.

- Frozen and Canned Foods: Frozen fruits and vegetables are a great option to preserve nutrients. Canned vegetables, beans, and fruits are convenient and shelf-stable.

Tips for Shopping:

- Read Labels: Check ingredient lists to avoid animal-derived products. Common non-vegan ingredients include rennet, gelatin, broths, lard, and anchovies.

- Vegan-Friendly Sections: Most stores have dedicated vegan sections, often near the produce area.

- Compare Prices: Buying in bulk and choosing seasonal produce can help you save money.

- Avoid Impulse Buys: Stick to your shopping list to avoid unnecessary purchases and marketing tricks designed to make you spend more.

Remember, planning is key. With a well-stocked pantry and a bit of creativity, you'll be on your way to a delicious and nutritious plant-based journey!

Fresh Produce: Fruits and vegetables, especially dark leafy greens

Fruits and vegetables are an essential part of a plant-based diet, and it's important to eat a variety of them to get a mix of different plant compounds and nutrients like antioxidants, vitamins, minerals, and fiber. When following a plant-based diet, it's recommended to eat about five servings of fruits and vegetables every day.

Dark leafy greens are particularly nutrient-dense and offer a range of health benefits. Some examples of dark leafy greens include:

• Kale
• Spinach
• Swiss Chard
• Arugula
• Beet Greens
• Collard Greens
• Mustard Greens
• Bok Choy
• Turnip Greens
• Romaine Lettuce

These greens are rich in vitamins, minerals, and antioxidants, which can help reduce the risk of obesity, heart disease, high blood pressure, and mental decline. For example, kale is packed with vitamin K, vitamin A, vitamin C, lutein, and beta-carotene. Spinach is another popular choice, as it is high in vitamin K, vitamin A, manganese, and folate.

When shopping for dark leafy greens, you can find them fresh, frozen, or canned. Fresh produce can be found in the produce section of most grocery stores, while frozen and canned options are usually located in the freezer section or aisle with canned goods. Look for greens that are vibrant in colour and free from wilting or yellowing.

In addition to dark leafy greens, it's also beneficial to include a variety of other fruits and vegetables in your diet, such as:

• Seasonal vegetables
• Lettuce
• Tomatoes
• Berries
• Broccoli
• Cauliflower
• Carrots
• Avocados

When shopping for fresh produce, it's important to read the labels and look for ingredients that are not plant-based. It's also a good idea to buy organic whenever possible, as this can help reduce your exposure to pesticides and other chemicals.

Overall, incorporating a variety of fresh fruits and vegetables, especially dark leafy greens, into your plant-based diet is a great way to boost your nutrient intake and improve your overall health.

Dairy and Egg Alternatives: Vegetable shortening, flaxseed, plant-based milk, etc

Dairy and egg alternatives are a key part of a plant-based diet. Here are some options to consider:

Vegetable Shortening

Vegetable shortening is a common ingredient in baking, but if you're looking for an alternative, there are several substitutes you can use. Here are some options:

• Lard: Made from rendered pork fat, lard has been used for centuries and can be described as slightly soft and flaky. It has a strong flavour and can be used as a substitute for butter or vegetable shortening in equal weights.
• Butter: A traditional ingredient made by churning cream or milk, butter has a rich, creamy flavour and a faint hint of saltiness. It can be used as a substitute for vegetable shortening in baking, especially for those who want to reduce their dairy intake without sacrificing flavour or quality.
• Coconut oil: This all-natural, vegan ingredient has a range of uses in the kitchen, from baking to sautéing to frying. Coconut oil is solid at room temperature and has a creamy texture when melted, making it a great substitute for vegetable shortening. When substituting, use the same amount of coconut oil as you would vegetable shortening, melting it first before adding it to your ingredients.
• Margarine: Usually made from vegetable oil and water, with added salt, lemon juice, food colouring, and artificial flavourings, margarine has a similar texture to butter but without any dairy products. It also has less cholesterol, so it can be a healthier option for baking and cooking.
• Bacon fat: A classic ingredient in many Southern recipes, bacon fat has a distinct smoky flavour and solidifies when cooled, making it a perfect substitute for butter or vegetable shortening. When baking, use about one-third less bacon fat than the original amount of vegetable shortening, as it has a stronger flavour.

Flaxseed

Flaxseed, also known as linseed, is a small, oil-rich seed that can be used as an egg substitute in baking. To make a flax egg, simply mix one tablespoon of ground flaxseed meal (ground raw flaxseed) with water and let it rest for about five minutes to thicken. This mixture can then be added to recipes in place of an egg. It may not be an exact 1:1 substitution in every recipe, as it doesn't bind and stiffen during baking quite like an egg, but it works well in pancakes, quick breads, brownies, muffins, and cookies.

Plant-based milk

Plant-based milk, also known as non-dairy, alternative, or vegan milk, is a category of beverages made from water-based plant extracts. Nut milk, made from nuts, is a subcategory, while other plant milks may be created from grains, pseudocereals, legumes, seeds, or coconut. These alternatives provide similar qualities to dairy milk, such as a creamy mouthfeel and a bland or palatable taste, and are often sweetened or flavoured (e.g., vanilla).

As of 2021, there were about 17 different types of plant-based milks, with almond, oat, soy, coconut, and pea milk being the highest-selling worldwide. Plant-based milks can be used in both sweet and savoury dishes and are compatible with vegetarian and vegan lifestyles. They are also used to make ice cream alternatives, plant cream, vegan cheese, and yogurt-like products.

When shopping for plant-based milk, look for options with minimal added sugars and plain varieties. They should also be fortified with protein and micronutrients like calcium, vitamin A, and vitamin D. Some common plant-based milk options include:

• Almond milk
• Coconut milk
• Rice milk
• Soy milk
• Hemp milk
• Oat milk
• Pea milk
• Peanut milk

Breads: 100% whole grain, no oil added, or less than 10% calories from fat

When shopping for plant-based foods, you can head to your local grocery store, including Aldi, Kroger, or Walmart. Many shops group meat alternatives, tofu, and other vegetarian staples together. If you're unsure, don't hesitate to ask the grocery store employees for help.

Check the Ingredients

Look for breads that are 100% whole grain with no oil added or less than 10% of calories from fat. The first ingredient should be whole-grain or sprouted flour, with limited other ingredients. Avoid breads that have enriched wheat flour, unbleached wheat flour, wheat flour, or organic wheat flour as these are not whole grain.

Read the Nutrition Label

Aim for breads with 3-5 grams of fiber and 3-6 grams of protein per slice. Choose options that are low in added sweeteners and have minimal added sugars. Check the "Added Sugars" line on the nutrition facts label. Unless the bread is made with added oil, it typically contains no fat. However, check the ingredient list to be sure.

Try Sprouted Grain Breads

Sprouted grain breads are made from whole grains that have started to sprout due to exposure to heat and moisture. This process increases the amount and availability of certain nutrients, making them more nutritious than regular grains. Sprouted grain breads tend to have more protein and less sodium than other types of bread.

Suggested Brands

Some recommended brands that offer 100% whole grain bread with no oil added or less than 10% calories from fat include:

• Food for Life Ezekiel 4:9
• Rudi's Organic Bakery 100% Whole Wheat
• Wegmans Organic Sandwich Breads (avoid the White Made with Oatmeal variety)
• Trader Joe's Whole Wheat Tuscan Pane
• Dave's Killer Bread
• Engine 2 Tortillas (Whole Foods)

Frozen Foods: Frozen fruits and vegetables without added oil or dairy

Frozen fruits and vegetables are a great option for those following a plant-based diet. They are often picked at the peak of ripeness and then flash-frozen to preserve optimal nutrition. They can last for several months in the freezer and are a very economical choice.

When shopping for frozen fruits and vegetables, it is important to check the sodium and sugar content. Choose products with low sodium ( <140 mg) or no salt added ( <5 mg). Avoid fruits packed in syrups or sauces, as these can be high in sodium or added sugar. Look for 100% fruit options frozen without added sugars.

Fruits

• Strawberries
• Blueberries
• Cherries
• Peaches
• Mangoes
• Mixed berries

Vegetables

• Broccoli
• Spinach
• Cauliflower
• Brussels sprouts
• Carrots
• Green beans
• Tofu
• Artichokes
• Okra
• Peas
• Butternut squash
• Mushrooms

These frozen fruits and vegetables can be used in a variety of recipes, such as smoothies, soups, stir-fries, and baked goods. For example, you can make a creamy cauliflower fettuccine Alfredo, spinach and artichoke dip, broccoli and green bean stir-fry, or baked berry oatmeal.

Whole Grains: Rice, quinoa, farro, spelt, bulgur, millet, etc

Whole grains are an essential part of a plant-based diet, providing texture, flavour, and protein. They can be used in a variety of ways, from casseroles and grain salads to fritters and baking. Here are some tips for shopping for and cooking with whole grains like rice, quinoa, farro, spelt, bulgur, and millet:

Where to Buy

Whole grains can be purchased at most grocery stores, including Aldi, Kroger, and Walmart. Look for a dedicated vegetarian section, where meat alternatives, tofu, and other plant-based staples are usually grouped together. If you're unsure where to find something, don't hesitate to ask a store employee for assistance. For specialty items, you may need to shop online or visit a health food store.

What to Look For

When shopping for whole grains, it's important to read the labels carefully. Look for products that are "made with 100% whole grains" rather than those that simply say "made with whole grains" or "made with whole grain flours." The term "multigrain" can also be misleading, as it doesn't necessarily mean that all or any of the grains are whole grains. Additionally, when buying bread, check the labels or ask at the bakery to ensure it is free from eggs and dairy.

Types of Whole Grains

Rice

Rice is one of the most important dietary carbohydrates globally, and brown rice is a great way to incorporate more whole grains into your diet. Brown rice retains the bran layer, which contains protective compounds like flavonoids, which play a crucial role in disease prevention. It has a denser, chewier, nuttier texture than white rice and takes about 45 minutes to cook.

Quinoa

Quinoa, pronounced "keen-wah," has been a staple food for thousands of years and is a good source of protein, fiber, and gluten-free options. It has a light and fluffy texture with a nutty flavor and goes well with various seasonings and dishes.

Farro

Farro, also known as pearled spelt, is an ancient grain that has been enjoyed worldwide for thousands of years. It is similar to barley but denser and chewier and contains fiber, B vitamins, zinc, iron, and protein. Farro works well in grain bowls, salads, and as a side dish.

Spelt

Spelt is an ancient member of the wheat family and contains gluten, so it is not suitable for those with celiac disease or gluten sensitivity. It can be purchased whole or pearled and used in dishes like spelt and wild mushroom risotto or Mediterranean spelt-stuffed peppers.

Bulgur

Bulgur wheat is a staple in Middle Eastern and Mediterranean cuisines. It is a whole wheat grain that has been cracked and partially precooked. Bulgur is commonly used in tabbouleh salad, side dishes, soups, pilafs, casseroles, and salads. It adds texture, nutrition, and a nutty flavor to dishes.

Millet

Millet is a gluten-free cereal grain that is high in fiber, protein, and antioxidants. It can be cooked as a cereal, made into flour, served as a side dish, or used in pilafs, stuffings, and even popped like corn. Millet has a slightly sweet, nutty flavor and is easy to digest. It's a versatile grain that can be used in soups, salads, and stews.

Frequently asked questions