vegan nutrition

Vegan Nutrition Guide: How to Be a Healthy Vegan

If you follow a vegan diet or are considering giving it a try, make sure not to miss these 6 key nutrients. By: Karen Ansel, MS, RD

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  Vegan Recipes

  These healthy recipes follow a broader interpretation of the vegan diet.
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Taking the vegan plunge can be an admirable decision for activist, health, or weight loss reasons. But since meat and dairy are literally off the table now, it’s very important to nourish your body and get the nutrients you need. Vegan diets consist entirely of plant foods. That means no meat, fish, poultry, eggs, or dairy. While many people adopt this way of eating out of animal rights and environmental concerns, others are choosing it for its health benefits such as reduced risk of heart disease and type 2 diabetes, lower cholesterol and, of course, weight loss.
That’s not to say veganism doesn’t have its drawbacks. It can be difficult to stick with and makes eating out a challenge. Because it excludes entire food groups, it can also come up short in the nutrition department – unless you plan it carefully. If you’re considering going vegan, make sure you don’t miss out on these six key nutrients:
• Protein: While both plant and animal foods supply protein, animal foods provide complete protein, which packs all the amino acids our bodies needed to build muscle and synthesize antibodies, enzymes, and hormones. Because plant protein often lacks several of these amino acids, getting enough of this nutrient can be tricky, but not impossible. There is one exception: Soy. Soy foods such as edamame, soymilk, and tofu deliver the complete protein that vegan diets lack. Rounding out your plate with other plant-based proteins like tempeh, quinoa, beans, lentils, nuts, seeds, and nut butters can also help you get your fill.
• Calcium: Because vegans don’t do dairy, their risk of bone fractures is nearly 30% greater than non-vegans. Certain, but not all, leafy greens can help. Broccoli, Chinese cabbage, bok choy, and collards are all rich in a form of calcium that’s easy to absorb. You can also get your calcium fix from tempeh, tahini, almonds, and almond butter as well as from fortified foods like orange juice, cereal, soy, rice, and almond milk. For maximum absorption, look for brands fortified with calcium carbonate.
• Omega-3 fats: Vegans have lower blood levels of DHA and EPA, long chain omega-3 fats (mainly found in fish) that help boost brain, eye, and heart health. Foods like ground flaxseed, chia seed, mung beans, walnuts, and canola oil provide ALA (alpha-linolenic acid), an omega-3 cousin of DHA and EPA. While it’s not quite as efficient as the long chain varieties, our bodies can convert about 10% of the ALA from food into EPA. Since that may not be enough, consider a DHA and EPA supplement made from cultured microalgae.
• Vitamin D: This vitamin is tricky to get even if you’re not a vegetarian. Because it’s mainly found in fatty fish and fortified cow’s milk, it’s even harder to get if you’re a vegan. While fortified foods like cereal, milk alternatives, and orange juice supply some vitamin D, they may not be enough to get the 600IUs you need each day. If you’re not outside in the sun for 10 to 15 minutes a day, consider a supplement.
• Iron: This mineral comes in two forms: Heme iron (from animal foods) and nonheme iron (from plant foods). Of the two, our bodies soak up heme iron far more efficiently than the nonheme variety. No wonder vegans need nearly two times as much iron as omnivores. That makes loading up on iron-rich foods like quinoa, bulgur, potatoes, beans, seeds, and nuts a must. Pairing these with foods with those high in vitamin C like strawberries, oranges, tomatoes, and peppers helps to convert their iron to a form that’s easier to absorb.
• Vitamin B12: If you’re a vegan, getting enough of this B vitamin can be a real challenge. Unlike any other vitamin, B12 is only found in animal foods. While some forms of nutritional yeast can provide small amounts, foods like miso, tempeh, seaweed, and spirulina do not. Since B12 is critical for keeping your DNA and red blood cells healthy, your best bets are fortified foods like cereal, soymilk, and meat substitutes or a vegan supplement.

help in washing off pesticides

snack (chickpeas)

Garbanzo beans (chickpeas) are a very good source of folic acid, fiber, and manganese. They are also a good source of protein, as well as minerals such as iron, copper, zinc, and magnesium. As a good source of fiber, garbanzo beans can help lower cholesterol and improve blood sugar levels. Garbanzo beans are an extremely-low-fat, complete protein food.

This is my favorite snack and I'll share the recipe......I take several pounds of organic dry chickpeas (garbanzos) and soak them overnight in fresh spring water. I then rinse them thoroughly and spread them on a cookie sheet. I splash Bragg Amino Acid all over them, toss them around a little so they are even on the cookie sheet and place them in a pre-heated 350 degree oven for about 40 minutes or until they are crispy and delicious. I take them out periodically to move them around a little so they don't stick to the cookie sheet.

Try them, they are really amazing and fat free. Don't salt or oil them, the Bragg Amino Acid is all you need for flavor besides the garbanzo beans are favorable on their own.

yummy stew

This a great stew and you can get plenty creative on your own by adding different grains as well as organic vegetables and seasonings...This is my version that i am going to make over the weekend.

Ingredients:
2 lbs Yukon Gold potatoes (you can also use fresh organic yams)
4 cloves of garlic, crushed
...

10 leaves fresh organic kale
2 organic lemons juice
2 cups of dry organic adzuki, mung and garbanzo beans
1 cup of whole barley
14 cups water (3.5 quarts)
handful of fresh cilantro, chopped
2 tsp turmeric
2 tsp curry
2 tsp of cumin
5 stalks of organic celery
5 organic carrots
4 organic zucchinis
1 whole purple organic onion
4 or 5 fresh organic heirloom tomatoes
grated organic parsley
whole avocado

Soak the beans and the whole barley the night before for at least twenty four hours. Rinse the beans well after the twenty-four hours sand place them in the pot with the 14 cups of water and all of the seasonings. Bring to a boil and simmer for forty-five minutes.

30 minutes into the simmering add the Yukon potatoes and allow to simmer until the beans, whole barley and the potatoes are palatable.

Cube the vegetables and separate the stem of the kale from the leaves, discarding the stem of course.

Turn the heat completely off and stir in all of the vegetables into the grains, beans and potatoes thoroughly. Allow the vegetables to steam in the wonderful broth and grains, beans and potatoes for about ten minutes or so.

Serve in a beautiful bowl, sprinkle the parsley on top and place a half or a whole avocado on top too. This is one of my favorite meals.......

Now, if you are in a hurry and did not soak the beans and whole grains, do not fret......Substitute quinoa or buckwheat for the whole barley and use lentils instead of the beans. Mix the quinoa or the buckwheat or both with french, red, yellow lentils, add the water and the potatoes and simmer for fifteen minutes along with the same seasonings. When the grains and lentils and potatoes is finished, add the vegetables and stir in allowing to steam for ten minutes or so.......

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Avocado-reasons to enjoy very day!!

chia seeds-more than a pet!

don't be afraid of walnuts!

Walnuts are an incredibility healthy food, rich in vitamins and minerals, They are also rich in resveratrol, a substance that helps preventing side effects of obesity and that increases the life expectancy of overweight people. Reveratrol can prevent diabetes, pulmonary issues and circulatory problems. Reveratrol is also contained in red grapes. Walnuts are equally rich in Omega 3 fatty acids, which helps reduce the cholesterol level in blood. Plus they contain proteins, vitamins and fiber. Walnuts contain Potassium and Phosphorus, magnesium calcium, zinc, iron and selenium. Therefore, walnuts are highly recommended for tiredness, anemia, osteoporosis and depressions.

If you’re trying to lose weight, walnuts can be a real friend. Even as it contains fat, which mean calories, those are harmless, because they don’t stick to the arterial walls, but the contrary, help cleansing the arteries. It is recommended to consume 20 grams of walnuts per day. They are equivalent of 250 calories.

Given the wide variety antioxidant and anti-inflammatory nutrients found in walnuts, it's not surprising to see research on this tree nut showing measurable anti-cancer benefits. The antioxidant properties of walnuts help lower risk of chronic oxidative stress, and the anti-inflammatory properties help lower risk of chronic inflammation, and it is precisely these two types of risk, that, when combined, pose the greatest threat for cancer development. Prostate cancer and breast cancer are the best-studied types of cancer with respect to walnut intake, and their risk has been found to be reduced by fairly large amounts of walnut consumption. (Large in this case means approximately 3 ounces per day.) For prostate cancer, the evidence is somewhat stronger, and more studies have involved human subjects. For breast cancer, most of the evidence has been based on studies of rats and mice.

The health benefits of walnut oil are amazing and just as beneficial as flaxseed and hemp oil. Several medical studies have conducted research that indicates that walnut oil offers a rich source for antioxidants, specifically ellagic acid. This antioxidant has been found to detoxify several substances linked to the development of certain cancers. In addition, ellagic acid also helps to obstruct these cancer cells from replicating themselves. Walnut oil is also rich in manganese and copper, as well as melatonin, a hormone that aids in regulation of the body's internal clock.

As if this weren't enough, studies have revealed that walnut oil helps in lowering endothelin levels. Endothelin is a chemical that assists in inflaming the arteries. By lowering the levels of endothelin, plaque cannot accumulate in the blood vessels as efficiently. In other words, consumption of walnut oil may help prevent the chances of developing heart disease. In addition to these benefits, the high content of omega-3 oils provides heart-protecting effects, as well as anti-cancer and weight-reducing properties.

Another tip for walnut oil, use it on your face. I have been using walnut oil in combination with other oils as an anti-aging prevention for dry and wrinkled skin. I have amazing results. The oil is light and your skin absorbs it so it is not oily in anyway. I can't say enough of the benefits of Walnut oil, both taking one tablespoon a day and massaging it on my face in the morning and in the evening. It does not clog your pores.

I buy my organic walnuts from Fillmore Family Farms. I just got a twenty pound box yesterday of fresh organic walnuts i the shell. They will ship anywhere, ask for Brit Fillmore and tell her Douglas sent you.

zucchini's with sesame

Ingredients (Serves 2):
• 2-3 Zucchinis sliced
• 2 Carrots sliced
• 1 red Onion chopped
• 4-5 cloves Garlic thin sliced
• ½ cup Parsley
• 1 tablespoon Sesame seeds
• 1 teaspoon Oregano
• Salt to taste
• Pepper to taste
• Oil to cook

Prep the veggies by thin slicing the zucchinis, carrots, onions and garlic. First dry roast the sesame seeds. Take a small pan and add the sesame seeds. Stir for about 5-6 minutes on medium heat and remove into a bowl.

Then heat oil in a skillet and add the chopped garlic, onions, carrots and zucchini. Stir and allow to cook till the veggies are soft. Add the parsley leaves, salt and pepper and mix well. Sprinkle oregano and the roasted sesame seeds on top. Serve hot! You can have it with any of your favorite breads or a nice soup to keep the whole meal light and healthy.

cabbage salad

This is a beautiful salad that will impress your most discerning non-vegans. The miso and avocado dressing is amazing.

This is the ingredients for the dressing and takes seconds to make.

1 avocado
...

1/4 cup hemp seeds
1 lime zest and juice
1 small zucchini (about 1/2 cup or so)
1/2 tablespoon miso
Blend everything in blender or small food processor till creamy. .....You didn't have to go to chef school to make this amazing dressing.

Now for the vegetables:
1/2 red cabbage cut up
several bunches of kale de-stemmed - cut up
strips of zucchini

I add a little turmeric for color along with white freshly ground pepper, a little ginger grated, more hemp seeds to taste........

Thoroughly toss the salad so the vegetables and dressing is well blended.........

Tell your vegan and suspicious non-vegan friends that this salad is completely raw, organic, no oil and probably the most nutritional food they have ever had......

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baked potatoes with "cheese" sauce

I used to be a self-proclaimed "meat and potatoes kinda gal." I look back on memories of hearing myself say that and I feel a mixture of embarrassment and profoundness at the same time. I'll never be a meat and potato fan, but I will always have my love of potatoes. And what's better than potatoes baked, stuffed with broccoli, and doused in cheese?!
This is a great main course for dinner, pair it up with another fresh or maybe even grilled veggie! And I love making extra for an easy and delicious lunch the next day.
3 large organic russet potatoes; wash, poke a few holes in them with a fork, and wrap in foil
2 cups broccoli florets
2 garlic cloves, minced
2 teaspoons olive oil
1 cup water
salt and pepper to taste
Preheat your oven to 400 degrees Farenheit.
Place your washed, pierced, and foil wrapped potatoes in the oven to bake for approximately an hour. It may take more or less depending on the size of your potatoes, just test it by gently squeezing the baked potatoes to see if they are tender enough. Next, lower your oven temperature to just 350 degrees Farenheit.

 

In a saucepan, heat up your olive oil, and add the minced garlic. Saute for a minute or two, then add the broccoli florets. Add the water, cover and reduce the heat to a medium-low. Simmer the broccoli for 15 minutes, or until the broccoli is fork tender. It may be necessary to drain some of the water, but be sure to leave just a little on the bottom to help make the mixture creamy.
Once the potatoes are cool enough to handle, slice them in half lengthwise. Scoop out the inside, leaving enough on the skin so it doesn't collapse in on itself. Add the scooped potatoes to the broccoli and mash with a fork until well blended and creamy. If the mixture is too thick for you simply add a few tablespoons of your milk of choice and blend some more. Refill the empty shells and bake at 350 for 15 minutes. Remove from the oven and douse with the following cheesy sauce!
Cheesy Sauce
I usually begin making the cheese the second time I put the potatoes in the oven.
1/4 cup nutritional yeast
1/4 cup all-purpose flour
1/2 teaspoon salt
1/4 teaspoon garlic powder
1 teaspoon mustard
1 cup dairy alternative milk, I prefer unsweetened almond milk
2 tablespoons vegan margarine
Mix all the dry ingredients in a medium saucepan. Add the water and mustard and whisk well until combined.
Place over medium heat and stay close. Continue to stir/whisk until the mixture becomes smooth and not so clumpy anymore. Add the margarine and continuing stirring until the cheesy sauce is nice and thick and hot!
Just to make a note, this sauce is REALLY THICK!! If you are wanting a thinner consistency just up the amount of milk you use.
Spoon your cheesy sauce over the potato and dig in!!!

strawberry lemonade

Strawberry Lemonade Courtesy of: Blue Diamond Growers Please choose a score for this item: 1 - Not for me 2 - OK 3 - Good 4 - I like it! 5 - I love it! Close Current Score: 3.5 Close (5 ratings) | Rate It Yield: 2 Servings3/4 cup (6 oz.) Unsweetened Vanilla Almond Breeze® Almondmilk 2 cups halved strawberries 1 tsp. lemon zest 3 tbsp. fresh lemon juice 1 packet no-calorie sweetener (such as stevia) or to taste 3 ice cubes Directions Blend Almond Breeze with remaining ingredients until smooth. Top with additional strawberries if desired. Nutritional Analysis Servings: 2 Calories: 69 Sugars: 8 g Total fat: 2 g Fiber: 4 g Cholesterol: 0

carrot cake

I love carrot cake! With a rich cream cheese frosting, it is the first kind of cake I will request for my birthday. Since I can't eat this decadent treat everyday, I decided to formulate a healthier version that could be eaten at breakfast or for an afternoon snack.
This vegan muffin is surprisingly light and fluffy, with chunks of fresh veggies, fruit and warm comforting spices. Using whole grains I made my muffins gluten free, but I provide a whole grain gluten option as well.
Carrot Cake Muffins - makes 12 muffins
1 1/2 cups whole wheat flour or gluten free flour blend (King Arthur's my favorite)
1/2 cup light brown sugar
1 tsp. baking soda
1 tsp. baking powder
1 tsp. cinnamon
1/2 teaspoon nutmeg
1/2 tsp. salt
1/3 cup canola oil
3/4 cup light coconut milk
1 1/2 tsp. vanilla extract
1 1/2 cups grated carrots
1 cup shredded coconut
1 cup chopped fresh pineapple
1/4 cup raisins

Pre-heat oven to 400 degrees.

Mix or sift together all dry ingredients in a large bowl - set aside. In a smaller bowl mix together oil, coconut milk, vanilla, carrots, coconut, pineapple and raisins. Add to dry ingredients and mix just until all ingredients are incorporated.
Place paper liners in muffin tins and fill each cup about 3/4 full. Bake for 15 - 20 minutes until golden brown.

Banana Smoothie

This smoothie morphed out of a grand obsession I had with Ben & Jerry's Chunky Monkey ice cream, back when I was a non-vegan. I love this recipe because it satisfies that same craving in a much healthier, happy-tummy, animal-friendly way. :)
Funky Monkey Banana Smoothie
1 large organic Banana (frozen works great!)
1 cup Vanilla Almond Milk (Almond Breeze or Whole Foods 365 are my favorites)
1/4 cup Raw Walnuts
1 oz Dark Chocolate (chips or chunks)
1 tsp whole Brown Flax Seed (optional)
1/2 cup Ice
Put ice and almond milk into blender, blend until ice is broken up. Add remaining ingredients, blend until smooth but still a little chunky. Adjust amount of almond milk or ice to make smoothie thicker or thinner according to your taste. Serve immediately and enjoy cold. If you would like it a little sweeter, add a dash of agave syrup.
*I like to serve with a straw and a slice of banana on the rim of the glass as a garnish. It's also fun to reserve a few chocolate and walnut crumbles to sprinkle over the top.

rosemary and tarragon roasted potato leek soup

Rosemary & Tarragon Roasted Potato Leek Soup
2 large Leeks, washed and trimmed
2 Large Potatoes, peeled and cubed
1 large Sweet Onion, chopped
3 cups Vegetable Stock
1/2 tsp Dried Tarragon (or 1 tsp fresh)
3 fresh Rosemary Sprigs
2 tbsp Olive Oil
Sea Salt & Pepper, to taste
2 tbsp Chives (optional)
4 fresh Lemon Wedges (optional)

*Preheat oven to 425 degrees F. to roast potatoes. (a toaster oven works okay in a pinch)

Drizzle one half of the potato cubes with 1 tbsp of the olive oil and toss to coat. Place on baking sheet and snuggle in the three rosemary sprigs, evenly spaced. Sprinkle lightly with sea salt and pepper, roast in oven for 15 minutes or until spuds are golden brown.
You may need to toss potatoes once during cooking, but wait until they come up easily with a spatula without sticking, toward the end of cooking time. Once potatoes are done, remove from oven and set aside to cool. Now you can begin the soup preparation.
After washing, cut leeks in half, lengthwise and slice thin, about 1/4 inch thick. Heat the second tbsp of olive oil in a large pot with lid and saute onion until soft. Add veg stock, other half of potatoes, cover and simmer for 15 minutes.
Add leeks, tarragon, salt and pepper if desired and simmer 10 minutes until leeks are soft. Do a quick mash of vegetables and stir soup or use blender method below.
Remove one or two cups of soup and blend until smooth in a blender or food processor. Add blended soup back into soup pot and stir to combine. This process is optional but I love it because it makes the soup nice and creamy but still allows for some whole vegetables texture. Add water if needed to create the balance/consistency you prefer.
Lastly, discard the rosemary sprigs and add the roasted potatoes into soup and stir to incorporate.
Serve hot and garnish soup with additional chopped fresh herbs and/or lemon wedges on the side, as desired.
This soup is amazing even if you completely skip the roasting potatoes step and simply float a single sprig of rosemary in the soup for the last 10 minutes cooking time. If you do roast the potatoes, trust me when I say the extra effort is totally worth it! The flavor and texture are divine!

garlic fried rice

Rice has this amazing power to be transformed and completely reinvented. One possibility is garlic fried rice, which is a beautiful side to your meal and is much more interesting than plain, steamed rice.
This is dish is popular throughout Southeast Asia and is eaten for breakfast in some cases!
For 4-6 servings
3 cups of steamed rice of your choice
8 garlic cloves, minced
½ cup chopped scallions or chives
2 Tbs soy sauce
salt and pepper to taste
oil for frying
In a heated and oiled frying pan, sauté garlic and onions for half a minute, just so that the flavours begin to mature. Add the rice, soy sauce , salt and pepper and sauté for four to six minutes so that the rice infuses with garlic.
*I personally like my fried rice a bit crispy (like a potato chip) and purposefully overcook it.
Serve as a side with fresh veggies such as bean sprouts and cucumbers, or with your favourite meal

tumeric??

The active ingredient in turmeric is curcumin. Tumeric has been used for over 2500 years in India, where it was most likely first used as a dye.

The medicinal properties of this spice have been slowly revealing themselves over the centuries. Long known for its anti-inflammatory properties, recent research has revealed that turmeric is a natural wonder, proving beneficial in the treatment of many different health conditions from cancer to Alzheimer's disease.

I use turmeric several times a day. I add turmeric to all my salads and stews.
...

Here are 20 reasons to add turmeric to your diet:

1. It is a natural antiseptic and antibacterial agent, useful in disinfecting cuts and burns.

2. When combined with cauliflower, it has shown to prevent prostate cancer and stop the growth of existing prostate cancer.

3. Prevented breast cancer from spreading to the lungs in mice.
4. May prevent melanoma and cause existing melanoma cells to commit suicide.

5. Reduces the risk of childhood leukemia.

6. Is a natural liver detoxifier.

7. May prevent and slow the progression of Alzheimer's disease by removing amyloyd plaque buildup in the brain.

8. May prevent metastases from occurring in many different forms of cancer.

9. It is a potent natural anti-inflammatory that works as well as many anti-inflammatory drugs but without the side effects.

10. Has shown promise in slowing the progression of multiple sclerosis in mice.

11. Is a natural painkiller and cox-2 inhibitor.

12. May aid in fat metabolism and help in weight management.

13. Has long been used in Chinese medicine as a treatment for depression.

14. Because of its anti-inflammatory properties, it is a natural treatment for arthritis and rheumatoid arthritis.

15. Boosts the effects of chemo drug paclitaxel and reduces its side effects.

16. Promising studies are underway on the effects of turmeric on pancreatic cancer.

17. Studies are ongoing in the positive effects of turmeric on multiple myeloma.

18. Has been shown to stop the growth of new blood vessels in tumors.

19. Speeds up wound healing and assists in remodeling of damaged skin.

20. May help in the treatment of psoriasis and other inflammatory skin conditions.

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Wholesome soup

3 (14.5) cans petite tomatoes
1 white onion diced up
1 garlic clove diced up
3 cellery sticks cut in cubes
3 potatoes cut in one inch cubes
2 cans cut carrots (drain juice)
2 cans cut green beans (drain juice)
a dash of Salt & Peper to taste
4 shakes of oregano leaves
4 shakes of parsley flakes
1 bell and green peppers cut up fine
1 16 ouces of elbow macaroni
3 cups of water

In a large sauce pan, bring macaroni to a boil then, drain.
Add three cups of water into pan. Place macaroni back into pan.
Place in pan, all ingredients accept for oregano leaves, parsley flakes, salt and pepper. Stir occasionally.
Then, add remainder ingredients. Continuing stirring occasionally.
Cover with likd and let simmer for 30 minutes.
Makes for an excellent soup on a cold winterous day. Add a box of nonsaltine crackers to finish the dish and you have yourself a good hot meal

zucchini fries! Splurge a little!!

1 zucchini (6 oz trimmed) 12 tsp salt 1 garlic clove (halved lengthwise)

14 cup olive oil 1 tbsp all-purpose flour

1	Halve zucchini crosswise, then cut each half lengthwise into 1/8-inch-wide slices and cut slices lengthwise into 1/8-inch-thick strips. Toss with salt in a large medium-mesh sieve set over a bowl and drain 30 minutes. Squeeze handfuls of zucchini to remove moisture, then roll up in a triple layer of paper towels and squeeze to remove remaining moisture.
2	Cook garlic in oil in a 7- to 8-inch heavy skillet over moderately high heat, turning occasionally, until golden, 1 to 2 minutes. Discard garlic.
3	While garlic is cooking, toss zucchini with flour in a small bowl, then add to oil and fry, turning occasionally with a slotted spoon, until zucchini is golden, 5 to 6 minutes. Transfer zucchini to paper towels to drain. Serve immediately.

Healthy bean soup

My dinner for tonight and probably tomorrow and the next night too - really delicious, powerfully nutritional and extremely low in calories. It takes about an hour from preparation to serving.

two cups of organic dry mung/adzuki/garbanzo beans
one cup of organic hulled barley
one cup of organic hulled wheat berries
...

six organic carrots
one organic onion
one large organic cauliflower
five large stalks of broccoli
two bunches of spinach
six stalks of organic celery
four organic tomatoes
three organic Yukon potatoes
three organic Purple potatoes
two bunches of spinach
one bunch of organic parsley
one organic lemon
one whole organic avocado

Seasoning:

six cloves of organic garlic
one tbs. of curry powder
one tbs. of turmeric
one teaspoon of cayenne powder
one tbs. cumin
one tbs. organic saffron
Bragg Amino Acid to taste

You are going to have to soak the beans and the grains for twenty-four hours. Thoroughly rinse them before you put them i the stock pot. When soaking the beans/grains, make sure to put then in a large bowl and plenty of water as they will expand. I always rinse them twice before the 24 hours is up.

Chop and mince the garlic very fine. Cut the potatoes in halves or quarters depending on their size. Cube all the vegetables in bite size pieces.


Your going to need a large stock pot for this. Put enough water in the pot to cover about three inches above the beans and grains. Bring the beans and grains along with the seasoning to a boil and simmer for about thirty minutes. Add the potatoes, onions and garlic and slowly simmer for another fifteen minutes when the potatoes are tender. Add all of the vegetables and mix in with the stew. Cover the stock pot and turn off the heat and allow the vegetables to steam with the grains, beans, potatoes, onion, garlic and seasoning . Remember, no heat, just let the warmth steam the vegetables.

Serve and just add fresh organic lemon, chopped fresh parsley and a whole avocado

This is a magnificent stew to serve as the main meal as it is loaded with protein, antioxidants, enzymes, all the vitamins and a tremendous amount of nutrition.

This stew will easily serve a family of four for two days. It cost approximately $25.00. Compare that to four hamburgers, fries and cokes at McDonald's. Since when does organic Vegan food cost more than fast food? It doesn't, just a little time to buy the ingredients and an hour to prepare.

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Carrot Chile and Cilantro Soup

Ingredients Serves 5 servings Change 1 tbsp olive oil 1 tsp crushed garlic 1 tbsp fresh cilantro (chopped) 1 tsp chile paste 1 onion (chopped) 3 carrots (peeled and sliced) 1 potato (peeled and chopped) 5 cups vegetable broth 1 Heat oil in a large pot over medium heat. Heat garlic, cilantro and chili paste. Saute onion until tender. Stir in carrots and potato; cook 5 minutes and then pour in vegetable broth. 2 Simmer for 30 to 45 minutes, or until potatoes and carrots are soft. With a hand blender, blend until smooth.

You'll want this now!!

Make a wonderful organic, refreshing citrus drink in minutes!
1 orange
1 lemon
1 lime
Some Mint Leaves

Basil Leaves are great too!!

snack of chickpeas

Popped Chickpeas – Instead of Salty Snacks

Ingredients
1 tbsp olive oil
1 can of chickpeas, drained
Your favorite spices to taste

Directions
Sauté the chickpeas in the olive oil until they pop. Sprinkle with your favorite spices to taste. Enjoy
!

ribollita soup

This almost become more of a stew, very rich and satisfying!

Ribollita Soup
serves 4 to 6
2 tablespoons olive oil
4 large garlic cloves, chopped
1 medium onion, chopped
2 carrots, peeled and chopped
2 celery ribs, chopped
1 dried bay leaf
10-ounce bag frozen spinach
2 cans cannellini beans with liquid
6 cups chicken stock (or vegetable stock, for a vegan adaptation)
One 15-ounce can (1 3/4 cups) tomato pureé
9 ounces day old bread, torn in pieces, about 3 cups
1/4 cup fresh basil, chopped
Parmesan, grated (optional) ( of course, I don't add!)

Heat a heavy-bottomed pot over medium-high heat. Add oil. When the oil is hot, add the garlic, onion, carrots, celery, and bay leaf and season with salt and pepper. Sauté until softened, 5 to 7 minutes. Add the frozen spinach and sauté for a moment to break up any large clumps.

Add beans, stock, and tomato pureé. Bring soup to a boil. Stir in bread and reduce heat to a simmer. Cook until soup thickens slightly. Remove from heat and stir in chopped basil.

Made 8/15/12 - so good and will make a lot!  See my "let's break bread" post on bread  for tips on the kind of bread I added to the soup!

ice creamcicles

Homemake coconut ice "cream"

Homemade ice cream is a special treat many of us remember from our childhood. Try this delicious vegan version of this delectable ice cream treat. Consider adding berries, bananas, carob, coffee or other ingredients to the original recipe as desired. Almond milk can be substituted for coconut milk, but you may need to add more sweetener according to your taste. Remember to pick-up a box of rock salt and at least two bags of ice at the store!
Ingredients:

• 4 cups coconut milk
• ¼ cup agave syrup (stevia could be substituted)
• 3 teaspoons vanilla extract
• 1/8 teaspoon seasalt
• 1 tablespoon cornstarch for creaminess

Directions:

1. Add all ingredients in a large mixing bowl with a sealable lid.
2. Blend all ingredients on low speed for three minutes and then at medium speed for one minute.
3. Place lid on bowl and place in refrigerator for ingredients to chill overnight.
4. Follow directions on ice cream maker the next day.
5. Place empty clean bowl back in freezer, while ice cream is processing in the ice cream maker.
6. When ice cream maker process is complete, remove empty bowl from freezer and place ice cream contents in the bowl in the freezer for two hours.
7. Serve immediately upon removing from freezer.

I added toasted coconut on top, which really makes it wonderful, and a coconut syrup we got in hawaii on top for those who wanted a little sweeter.

caulifower curried

Lightly Curried Lemon Cauliflower "Couscous"

1/2 head small organic Cauliflower
1/4 cup Dried Cranberries
1/8 cup toasted Pinenuts
1/4 tsp toasted Cumin Seeds
1/2 tsp mild yellow Curry Powder
1/4 tsp Turmeric (optional)
4 tbsp fresh chopped Parsley or Chives
2 tsp fresh Lemon Juice
1 tsp fresh Lemon Zest (optional)
1/4 tsp Sea Salt or less, as desired
1 tbsp raw Tahini

In a small saute pan, gently toast pinenuts, remove and then toast cumin seeds. Set aside to cool.
Blend raw cauliflower florets in a food processor until it resembles small coarse grains similar to couscous.
Mix lemon juice, tahini, salt, curry powder and turmeric. Add to cauliflower grains until incorporated. Mix in chopped parsley/chives, pinenuts and cranberries last and blend just until evenly distributed.
Serve in a colorful bowl and enjoy with friends! You can refrigerate any leftovers for up to 24 hours but I love this dish best, same-day-fresh. :)

soybean succatash

Ingredients

• 4 tablespoons vegetable oil
• 1 (12 ounce) package frozen edamame (green soybeans), thawed
• 1/2 onion, chopped
• 1 (10 ounce) can whole kernel corn, drained
• seasoned salt to taste

Directions

1. Heat oil in a large skillet over medium heat. Add the onion, corn and soy beans, and cook until lightly browned, stirring frequently. Season to taste with seasoned salt

Orzo salad

This is easy and yummy, there are a couple of variations too!

•1 pound whole grain orzo pasta
•4 tablespoons extra-virgin olive oil, plus 1/4 cup
•2 cups fresh arugula or mixed herbs
•1/2 cup dried cherries (1 package) or sundried tomatoes
•12 fresh basil leaves, torn
•1/4 cup toasted pine nuts
•3 tablespoons lemon juice
•1 1/2 teaspoon salt
•1 teaspoon freshly ground black pepper

A little healthier version of pesto!

Veganism

I love pesto, but of course not the traditional pesto with lots of oil and cheese......So I came up with this wonderful Vegan-Raw healthier version with no processed oils, just fresh organic vegetables and natural oils......

Here is the ingredients.....


...

2 cups, washed, loosely packed stemmed fresh herbs- basil, cilantro, parsley, mint
1/2 cup shelled walnuts
1-2 cloves fresh garlic
1 tsp of white organic miso
1/2 (or whole if you prefer) avocado

Now just blend all the ingredients until smooth and delicious........ Wallah, that is it!

I love to dip vegetables in it, use it as a dip for artichokes, top it on a portobello mushroom. As pictured, use it on sandwiches with fresh grilled tomato, zucchini and mushrooms. Instead of bread, use baked eggplant as a substitute

chick pea curry

Chickpea Curry
(aka The Hippie Curry)
This recipe came to my family over 20 years ago from a Zen farm in Marin County, CA. You can't get much more hippie than that!
serves 4-6
1 clove of garlic
1/2 teaspoon peppercorns
1/2 teaspoon coriander seeds
2 tablespoons oil
1 tablespoon curry powder
2 cups stock (chicken or vegetable)
2 cups sliced potatoes
2 cups sliced carrots
2 cups cauliflower florets
1 14-ounce can chopped tomatoes
1 14-ounce can coconut milk
1 14-ounce can chickpeas
2 tablespoons soy sauce
1 tablespoon fish sauce (or vegan fish sauce)
1 tablespoon honey (or agave syrup, for a vegan adaptation)
1/4 cup slivered basil leaves, plus small whole leaves for garnish
In a mortar, grind the garlic, peppercorns and coriander seeds into a paste. (Alternatively, finely chop the garlic with ground versions of the peppercorns and coriander.)
Heat the oil in a Dutch oven. Fry garlic mixture until fragrant. Add curry powder and fry a little longer to release flavors.
Add stock, potatoes and carrots and bring to a gentle simmer. After about five minutes, add the cauliflower, tomatoes, coconut milk, chickpeas, soy and fish sauces and honey. Bring to a gentle simmer and continue cooking until the vegetables are done and the sauce has begun to thicken.
Taste for seasonings and add additional soy sauce or honey as needed. You may want to add more heat via hot chile paste if your curry powder wasn't hot enough.
Remove from heat and stir in the basil. Serve over rice with the additional basil on top as a garnish.

ramen salad

My sister makes the best Ramen Noodle Salad for most of our family get togethers. I found this Ramen Noodle Salad recipe online and believe that it is close to the one that she makes. She is always good to vote for my articles, so if it is not I will ask her to comment on what she does differently. The flavoring packet can be added; however, for this vegan variation, the flavoring packet is left out of the recipe.
1 pack slaw or 1/2 head of cabbage and 3 good sized carrots grated
1/4 cup green onions chopped well
2 packs Ramen noodles
1/2 cup toasted almonds seeds
3/4 cup oil
1 tbsp pepper (scant)
4 tbsp vinegar
4 tbsp sugar
Toasting almonds brings out an intense robust flavor. You may toast the almonds or purchase pretoasted almonds. Preheat oven to 350 degrees. Spread almonds on a baking sheet. Bake for 10 to 15 minutes until lightly brown. Oil is not needed for toasting almonds, as almonds have a natural oil. Allow the almonds to cool.

Prepare the cabbage and carrots in advance or use the slaw mix that is sold in the bag prewashed and grated. Wash and chop green onions. Place prepared ingredients in medium salad bowl.
Place pepper, sugar, oil and vinegar in a small bowl and stir. Pour wet ingredients over vegetables in salad bowl and toss well. Cover salad bowl with sealable lid. Refrigerate for at least one hour or make ahead and refrigerate over night.
Break the noodles apart and add before serving. Noodles can be added the night before to allow the wet ingredients to penetrate, but for a crunchy salad it is best to wait. Toss well to coat the noodles
Ramen noodles are a Japanese noodle dish. Ramen means hand pulled noodles in Japanese. The noodles are generally made from wheat flour, salt, water and kansui. Kansui usually contains sodium carbonate, potassium carbonate and small amounts of phosphoric acid and is considered a Japanese alkaline mineral water. Kansui makes the noodles firm and presents the noodles with a yellow coloring.

peanut sesame noodles

 Peanut Sesame Noodles

serves four as a main course
2-4 teaspoons peanut or canola oil
 2 cloves garlic, minced
1 1/2 inch piece of ginger, peeled and minced
1 pound spaghetti or soba noodles
1 English (seedless) cucumber
5 scallions (white and light green parts) chopped
2 teaspoons black sesame seeds (toasted white ones would be fine, too)
For the sauce:
2 tablespoons natural peanut butter*
2 tablespoons rice vinegar
3 tablespoons sesame oil
2 tablespoons soy sauce
1 tablespoon sugar
1/2 teaspoon red pepper flakes

 Heat oil in a medium skillet over medium heat. Cook the garlic and ginger for about 2 minutes, then remove and set aside.

Bring a large stockpot of water to a boil and cook spaghetti according to the package directions. While it cooks, peel the cucumber and slice into thin strips about 4 inches long. This is much easier on a mandoline, but you can certainly do it by hand -- the strips can be any thickness you like.
In a large bowl, whisk together the ingredients for the sauce, plus the garlic and ginger. When the spaghetti is finished cooking, drain and rinse under cold water until cool. Add to the bowl with the sauce and toss to coat. Add the cucumber, scallions, and sesame seeds.
.
*If you use regular peanut butter, you may want to reduce the amount of sugar in the sauce, as non-natural peanut butter contains sugar.

let's break bread together..!

There is so much "bad bread"out there, with added wheat gluten, whey, high fructose corn syrup, trans fats, added artificial flavors and unpronounceable preservatives, so people ask me if you don't make your own, what do you eat?  Truthfully, I really don't eat a lot of bread products,and when I do, I usually make them myself,  but once in a while I want something to put my nut butter on, or a nice piece of toast, and when I do and I'm at the mercy of our one local grocery store my go-to bread at Safeway is Open Nature Wheat French Bread.  They have tried to make it with the same quality ingredients you would use at home, with whole wheat flour, barley flour, flaxseed, millet, rolled oats, wheat bran, canola oil and yeast,  and a few ingredients I could do without like wheat gluten, salt and sugar, although trace amounts, but no artificial preservatives, no milk products or eggs, low in fat, and a whopping 18 grams of whole grain per serving.  This bread is not for people with gluten allergies, but it is sure better than a lot of breads on the market, and my advice is just consume in moderation.  Don't expect it to taste sweet or salty like packaged breads.  I bring the loaf home, cut it up, freeze small portions, and defrost as needed so I don't feel the need to consume the entire loaf before it goes bad (not a very long shelf life!!)

Other ideas I have mentioned before, like whole grain flatbreads, corn tortillas, oat breads, whole grain pitas.  Just read the ingredients list and see what you are willing to live with!!  There is also the online products, but ordering stuff online is really not my style, never really sure what your getting, and how long ago was it really made??

A pasta dish to try!

Before you look at the ingredients and think they are weird, here's an explanation:

Rocket leaves: (think arugula!)

It's traditionally English and has been used in salads since Elizabethan times. It has a lovely concentrated, buttery flavour and goes with any dressing. Not, I think, good as a salad leaf just on its own because it's not crisp, and a lot of it seems, somehow, to be too concentrated and 'in your face'.
However, added 50-50 to crisp lettuce, it makes, I think, one of the nicest green salads of all.  Organic rocket leaves are smaller than standard ones and have a more peppery flavour. Rocket is botanically related to horseradish and cress, both of which share its peppery nature.

tagliatelle - a type of pasta that resembles fettucine, just make sure you get the egg-free kind!

From the flaming vegan- I think this is my all-time favourite vegan dinner; quick and easy to put together, also tasty, healthy and satisfying. This recipe gives you at least 3 of your recommended 5-a-day! (I am not sure if the garlic counts as well, but that also has health benefits)
I love avocados, and not only do they taste superb, but I have recently discovered they are also reputedly a superfood! The health benefits include the following: they are anti-inflammatory and anti-oxidant, they appear to have anti-carcinogenic properties, they help to decrease cholesterol, they help regulate blood pressure, they are good for the eyes, they are good for the heart, and contain folates (B vitamins). Additionally, and quite surprisingly, avocadoes provide all 18 essential amino acids that the body needs to form a complete protein. In contrast to the protein in steak, for example, which is hard for most people to digest, avocado protein is easily absorbed by the body because avocadoes also contain fibre. Also although they are "fatty" (which makes them satisfying) the fat is the good kind which helps your arteries, etc.

What I love about this dish is that it has a lovely sour and slightly spicy flavour: the creaminess of the avocado contrasts beautifully with the sharpness of the vinegar and the rocket and the pungency of the garlic. It is mainly just a question of mixing the ingredients in a bowl, letting them marinade for a while, then adding to cooked pasta. It is also relatively non-fattening! (and, naturally, vegan and cruelty-free). You couldn't really ask for any more, could you? I tend to have this meal about once a week, hope you all enjoy it too.

Ingredients (serves 1, double these quantities for 2, etc)
2-3 tomatoes (depending on size)
Handful of chopped rocket leaves -
Half an avocado, skinned and chopped
Small clove of crushed garlic
A few dried chilli flakes
Seasoning, i.e salt and pepper
Balsamic vinegar, a couple of glugs
1 pkg (dried weight) egg-free tagliatelle
Method
1) Remove the core from the tomatoes and chop
2) Put in the mixing bowl with rocket, avocado, garlic and chilli flakes, a little salt and pepper to taste plus 1 tbsp of balsamic vinegar
3) Mix and set aside to marinade for a few minutes.
4) Boil tagliatelle in lightly salted water according to packet instructions, drain and add to other ingredients, mix and serve.
Time to prepare and cook: around 20 minutes

Noodle your way out of this!

Think outside the box when it comes to pasta and noodles!  There are soooo many varieties and brands on the market now, besides regular and whole grain - just check the labels well as some try to trick you into thinking there's something nutritional about them!  Have you tried the quinoa version, omega 3 version?  Here's some more ideas:

Here are 11 gluten-free noodles that you can find in well-stocked grocery stores, Asian markets, and online at Amazon.com, Asian Food Grocer, koaMart, and United Noodles.
• Acorn noodles (dotori guksu) – Korean noodles made from a mixture of acorn flour and buckwheat or wheat flour. Chewy, nutty, and slightly sweet, they're good in cold noodle salads and as a substitute for soba. Learn more in our post on Acorn Noodles.
• Bean threads – Also called cellophane noodles, glass noodles, or bean vermicelli, these thin, translucent threads are made from mung bean starch. Found in countries throughout East and Southeast Asia, the almost flavorless noodles may be used in soups, stir fries, salads, and summer rolls.
• Buckwheat vermicelli (naeng myun) – Korean noodles made from buckwheat and sometimes arrowroot or Korean sweet potato. The delightfully chewy, clear noodles are traditionally served cold, such as in mul naengmyun.
• Harusame – Japanese noodles made from potato, sweet potato, rice, or mung bean starch. Thin and translucent, they can be used in dishes where you'd use bean threads and in salads, such as in this recipe from Sumo Kitchen.
• Kelp noodles – Korean noodles made from kelp (seaweed). Found in the refrigerated section, these clear and crunchy noodles are relatively flavorless and can be eaten raw in salads or cooked in stir fries and soups.
• Rice noodles – Made from rice flour, these soft-textured noodles are eaten in many cultures of East and Southeast Asia. Skinny rice noodles are often called vermicelli, while thicker ones may be referred to as sticks, ribbons, or sheets. For cooking suggestions, check out these Five Cool Summer Dishes with Rice Noodles.
• Shirataki – Japanese konnyaku noodles made from the starch of a tuber called konjac or devil's tongue, and sometimes tofu. Though they can be eaten raw, rinsing and boiling helps neutralize the noodles' fishy odor, which, along with their rubbery texture, may be an acquired taste for some.
• Soba – Japanese noodles made from buckwheat flour and sometimes flavored with green tea, mugwort, or seaweed. (Wheat flour is often added, so check the ingredients. Eden Foods makes a 100% buckwheat version.) With a nutty flavor and slippery texture, soba noodles are equally good in cold or hot dishes.
• Sweet potato vermicelli (dang myun) – Korean noodles made from Korean sweet potato starch. Glassy and chewy, the noodles have little flavor on their own but pick up other seasonings when cooked in a stir fry (such as Korean chap chae) or soup.
• Tapioca noodles – Southeast Asian noodles made from tapioca starch. These translucent, chewy noodles are good in soups, such as the Vietnamese Hu Tieu Nam Vang, or stir fries.
• Tofu or soy bean curd noodles – Chinese "noodles" made from pressed tofu. Sold refrigerated or dried, the strips have a nice al dente texture and can be used in salads, stir fries, and soups. Our favorite recipe comes from Mandarin Deli in Los Angeles.

Shopping list

Whether you have been cooking vegan recipes all your life, or you just made your first serving of tempeh baconthis morning, you are probably craving a list of essentials including ingredients and pantry items. Every vegan cook will have a different list, but if you were snoop around in my kitchen this is exactly what you'd find. Here is my Vegan Essentials Shopping Listto help you get cooking in your kitchen! Plus, I've never been good at the fifteen items or less line at the grocery store (just ask my husband) but just for you, I've also successfully created my nifty 35 Favorite Items vegan shopping list...



If I had to fill a dead empty kitchen by choosing only 35 items at the grocery store, here is what I'd grab first.This was quite a challenge for me...

UPDATED 8/2010: Kathy's Top Thirty-Five Vegan Kitchen Essentials List:

1. Extra Virgin Olive Oil (macadamia, grape seed and hemp oils are also fantastic)
2. Apple Cider Vinegar
3. Vegan Protein Substitution: (Tempeh/Tofu/Seitan/vegan sausages/gardein/boca)*Tempeh is my fave.
4. Sprouted Grain Complete Protein Bread or Quinoa
5. Nutritional Yeast
6. Vegan Sweetener *Maple Syrup - Grade B is best* Agave Syrup works too
7. Kombucha Beverage
8. Cayenne or Cinnamon ('warm' spice)
9. Soy, Hemp, Nut or Rice Milk
10. Vegenaise Spread
11. Sweet Potatoes
12. Citrus Fruit (Grapefruit, Oranges, lemon)
13. Frozen Green Pod Protein (Shelled Edamame or Peas)
14. Leafy Greens (arugula/spinach/watercress)
15. Rice Crisps - wasabi flavor is my fave
16. Onions
17. Fresh Herbs (flat-leaf parsley, cilantro, basil and more)
18. *Assorted Fresh Seasonal Produce* (Local/Farmers Market preferred)
19. Raw Nuts (Brazil/Cashew/Almonds) and Seeds (pumpkin, sesame, hemp, poppy)
20. Coconut Water (A MUST!) Coconut Water Taste Test.
21. Bananas
22. Mushrooms (Shiitake preferred)
23. Tea (Green, Black or Chai)
24. Spicy Condiments (Dijon Mustard, Salsa or Harissa)
25. Dried Rice/Grains (like Quinoa)
26. Berries (fresh or frozen blueberries, strawberries, blackberries...)
27. Avocado
28. Fresh black pepper grinder
29. Dried/Canned Beans
30. Fresh Morning Fruit: Papaya or Melon is my fave
31. Vegan Cheese (Dr Cow, Follow Your Heart or Daiya)
32. Lots or Lemons!
33. Digestive roots: fennel, radish or ginger
34. Soy Yogurt
35. Something sweet... soy/coconut/hemp ice cream perhaps...

And now my complete list...


Kathy's Complete Vegan Essentials List
*Note I definitely have more items (and I'm out of a few) - than this in my kitchen right now, but these are my vegan staple items that I try to keep an assortment of on hand.

No, I do not have all these items in my tiny NYC kitchen right now. I wish..

And when it comes to produce items I try to stay seasonal, so the list is always changing.

Fridge:
Vegenaise Spread (Vegan Mayo-type spread)
Vegan Cream Cheese
Vegan Cheese (Daiya, DrCow, Follow Your Heart. Homemade)
Dijon Mustard
Parmesan Cheese (Purple vegan bottle - Galaxy Nutri brand)
Tahini
Vegan Buttery Spread (Soy/Olive Oil based style butter)
Liquid Smoke (Vegan way to get that smoky BBQ flavor)
Soy Sauce
Apple Cider Vinegar
Red Wine Vinegar
Almond Butter
Harissa Spicy Spread
Roasted Tomato Salsa-HOT
Soy Yogurt

Beverages:
Coconut Water
Soy Milk
Rice Milk
Hemp Milk
Almond Milk
Chai Beverage Concentrate-vegan
Sparkling Mineral Water
Electrolyte Water
Kombucha Drink
Acai Juice

Fruit and Nuts:
Dried Goji Berries
Raw Brazil Nuts
Raw Cashew Nuts
Raw Walnuts
Pumpkin Seeds
Sunflower Seeds
Dried Blueberries
Shredded Unsweetened Coconut
Pine Nuts

Protein-Rich:
Tempeh
Extra Firm Tofu
Silkened Tofu
Frozen Shelled Edamame Beans
Seitan
Quinoa
Beans
Lentils

Freezer:
Frozen Vegan Ice Cream
Frozen Organic Blueberries
Frozen Acai Smoothie Packs
Frozen Organic Strawberries
Frozen Papaya
Frozen Organic Peas
Frozen Organic Rice/Veggie Blend
Frozen Veggie Burgers

Grains/Flour/Baking:
Sprouted Grain Bread
Brown Rice
Thick Cut Oats
Quinoa
Whole Wheat Couscous
Arborio Rice (Risotto)
Pasta (spelt/wheat/rice/Farro)
Corn Meal-thick
Fava-Garbanzo Bean Flour
Flaxseed Meal
Baking Soda/Powder
Agar Agar

Oils/Fats-Pantry:
Fruity, Hugh Quality Extra Virgin Olive Oil for salads
Less Expensive Extra Virgin Olive Oil for cooking
Coconut Milk
EV Coconut Oil
Canola Oil
Grape Seed Oil
Macadamia Nut Oil

Sweeteners:
Maple Syrup - grade B
Agave Syrup
Vegan Organic Sugar-dry
Brown Rice Syrup

Spices/Seasonings:
Black Pepper Grinder
Fine Pre-Ground Black Pepper
Cayenne
Paprika
Ground Cumin
Cinnamon
Lemon Pepper Grinder
Red Pepper Flakes
sea salt-fine
Kosher salt
Fleur de Sel
Vanilla Extract
Bay Leaves
Thyme
Rosemary
Fresh Garlic
Gourmet Salts - pink, grey, herbed, black

Canned Goods/soups:
Large Pitted Olives
Organic Garbanzo Beans
Mandarin Oranges
San Marzano Tomatoes
Udon Miso Noodle Soup
Vegetable broth
Vegan Marinara Sauce
Roasted Red Peppers
Artichoke Hearts
Marinated Mushrooms

Dried Pantry-Beverages:
Green Tea
Black Tea
Miracle Greens Powder

Dry Snacks/Sides:
Savory Rice Crackers
Salt n Pepper Rice Crackers
Soy Crisps
Pea Crisps

Fruits and Veggies:
*Seasonal Produce whatever that may be
Year Round:
Italian Parsley
Onions
Sweet Potatoes
Tomatoes
Oranges
Mandarins/Winter Citrus
Grapefruit
Apples
Bananas
Jalapenos
Plantains
Mushrooms
Lemons
Limes
Arugula
Mixed Greens
Fennel
Shredded Cabbage
carrots
Avocados
Watercress
Romaine Hearts
Endive

Yes I probably forgot a few things. But this is a good assortment of products/foods I love.

What did I forget???? What do you always have on hand?