15 Vegan Items for your Shopping Cart

By Donna Dior

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When looking to eat more plant-based (& there are several reasons why this is a really good idea (Take a Look Here)).. there are many great items you may want to pick up on your next shopping trip !
This is primarily speaking of whole-food plant-based  choices that come from nature and not processed ones...
Of these foods and ingredients there are endless dishes you can prepare (for a few ideas (Take a Look Here)) !
So below are a few items you may want to toss in your shopping cart !
(Click"Read More" below to continue)...   

1) Fresh Produce 

Vegetables & fruit, especially organic (when possible) are absolutely loaded with nutrients !
It’s also a great idea to consume a variety of colorful produce choices since they contain varied nutrient profiles & beyond powerful phytochemicals / antioxidants (Take a Look Here) !
Eating them raw is usually best nutrient wise but if you do anything but fry them your veggies & fruit provide massive nutrient power as they are king warriors of nutrition !
So toss them in your cart !!!
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2) Grains

Whole Grains are loaded with nutrients such as fiber, b vitamins & minerals, provide quick energy to the body and are a plant-based staple. Try and go for the whole grain vs the white processed versions when possible…
Items such as rice (brown & basmati or wild rice), quinoa (even though its technically a seed), millet, couscous & farro (if your’e ok with gluten) & oats are all great choices.
I personally love to make grain or nourish  bowls  as meals with other plant-based ingredients (Take a Look Here)...
When included in your cereals, breads & other grain based items make sure to read the ingredients as your slow burning whole-grains are generally a much better choice than quick burning processed ones.
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3) Potatoes

Potatoes are an amazing nutritious plant based staple that can be utilized in endless ways. For starters they are so great to food prep with since you can just boil them down & use them in any way you like throughout the week ! They are also very filling so they easily satisfy your hunger ! Regardless of what variety of potatoes you go with (& whether they are white or sweet), make sure they are organic if possible since potatoes are a heavily treated crop.
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4) Legumes

Beans, lentils & peas are loaded with protein, vitamins & minerals.
From chickpeas (garbanzo beans) which you can easily roast, to soybeans (edamame) & many other types (eg: black (great for veggie burgers), kidney, northern, pinto, navy, cannellini etc etc) as well as any variety of lentils they can be added to most any recipe or meal. Some beans are also very useful for making alternative plant-based proteins such as mung bean - great for egg alternative recipes, & garbanzo (chickpea) or fava bean are great for non-soy tofu recipes. Many beans are available both canned or dried and most of all they’re generally quite inexpensive !
They are plant-based powerhouses !
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5) Tofu & Tempeh

These soy and plant-based staples are loaded with protein & are so versatile ! Tempeh is additionally  fermented, adding to its nutritional & gut healthy content.
From chunking them up & roasting to just slicing, cubing or crumbling into your recipes the possibilities are literally endless !
~~& even If you’re not a soy fan, there are so many different types of tofus these days made from alternatives such as chickpea, fava bean, pumpkin seed & more !
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6) Nuts & Nut Butters

When your’e looking for plant-based protein (plus healthy fats, fiber, vitamins & minerals), nuts and nut butters can deliver !
First of all you can top practically any dish with nuts !
​ Nuts & Nut butters are additionally so easy to add to many recipes, smoothies (banana/cacao/ almond butter & any  liquid is a fav), sauces (peanut sauce for starters), granolas, cereals, protein balls/snacks & beyond ! In addition to sauces, many delicious cheese alternatives can be easily made with nuts or nut butters such as cashew & almond.  This also goes for nut milks .
Often you can find nuts (& nut grinding machines that make fresh nut butters) in market bulk sections making them a bit less expensive . They add instant plant-based protein to any recipe !!
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7) Polenta

Polenta is primarily a northern Italian plant-based dish made from ground corn /cornmeal that you can build quick, delicious & nutritious meals around !
You can make polenta from scratch (which takes a bit more time), or just purchase it already prepared usually wrapped & sold in solid tubes. It is so quick & easy to slice up the tubed polenta into rounds - you can then brown them in a pan or or bake if you like, & use them as a base to top with most any (I suggest plant-based) ingredient/s.
From salads to pizzas & way beyond ! If you bake your polenta rounds, you can do this either before or after you add your toppings. You can even make polenta stacks layering your ingredients with your polenta slices in between ! In any case polenta is beyond simple to prepare a delicious meal from !
​Make sure your polenta is organic if possible especially in the US since corn is a heavily treated ingredient. 
Polenta can often be found in the pasta aisle of your market !
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8) Spring Roll Wraps

Spring Rolls are literally my favorite summertime lunch staple.  They are as quick & simple as can be to prepare using most any filling ingredients (I suggest plant-based ones) you so choose.
Spring roll wraps are primarily rice based (I suggest brown/ wild/ purple or any other less processed than white) & are ridiculously lite and delicious. You typically just soak them in water for a few minutes (make sure you don’t over-soak them) before filling with ingredients & wrapping them up !
You can serve them with your favorite (I like oil free) sauce !
My absolute favorite is peanut sauce !
​So don’t pass up on the Spring Roll Wraps !
You can often find them in  the rice noodle area of your market !
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9) Tortillas

Tortillas are another delicious & ridiculously easy meal to prepare.
They typically  just need to be heated for a few minutes on the stove or in the oven before using, & like spring rolls you can fill them with practically any (again I suggest plant-based) ingredients !
Tortilla wraps come in may varieties and these days range from the basic wheat or corn type to many other styles such as coconut, quinoa & even grain free !
​Once again, I suggest versions other than those made with processed white grains. Instead, go for the (whole-grain or grain-free) tortillas!
​ Get Wrapping !!!
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10) Noodles

Ramen & Rice Noodles  are another delicious, super quick & easy meal !
Once again, I like to stick to wholegrain noodles such as brown rice for more nutrients & fiber as a slower burning carb instead of white processed varieties. Ramen/Noodle bowls are another dish where you can add so much additional nutrient power just by adding in other (I suggest plant-based) ingredients such as veggies and any variety of tofu!
I also love to add nuts such as peanuts or cashews to my noodle bowls !
Most rice & ramen noodles cook up in minutes !
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11) Pasta

Who doesn’t love pasta,... but there’s a big difference between whole-grain or protein based (mostly bean or lentil) vs white bleached & processed versions.
Especially whole grain or protein loaded such as lentil, quinoa or soybean pastas. I suggest these varieties as they are slower burning, highly nutritious & energy providing !
​Pasta can be a great plant-based staple & especially when you add nutrient dense ingredients to your recipe such as veggies, beans, tofu or nut based cheese. 
There are also so many great gluten free pasta options these days !
So don’t skip the pasta aisle, just choose the whole-food  non processed versions of it & Enjoy !
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12) Seeds

Seeds such as sunflower & pumpkin (which you can also make into vegan cheeses or proteins) to flax, chia, hemp & sesame are a great way of adding plant-based protein as well as fiber, minerals & healthy fats to your diet !
You can easily sprinkle most of them as toppers on to any dish & they are so very versatile as you can add them (& up the nutritional value) to practically any meal.
 I also love to add them to my dairy free yogurts, smoothies & smoothie bowls & cereals !
You can also make fantastic granolas out of them along with oats (or even oat free) !
So don't forget the seeds !
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13) Whole Grain Flours

Flours are another plant-based ingredient that can have so many uses !
Flour can be made from pretty much any grain, nut or seed and even beans & lentils & you can make so much from it ! 
Again, whole-grain options are best as you’re better off with less processed & unbleached  versions such as  almond, buckwheat, coconut, quinoa, brown rice  & chickpea (which can even be mixed w water & used for egg alternative) !
There are also combined mixes of these types of whole-grain flours if you prefer...
Whole-food  flours can be used in so many plant-based recipes from breadings for tofu & veggies to veggie burgers & balls, fritters, breads, waffles pancakes and so much more !
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14) Frozen Fruit & Veggies 

Frozen veggies & fruit can be such helpful items in the preparation of quick nutritious meals !
You can often just thaw  frozen veggies out or throw them into a pot of whatever you’re already cooking such as stir-fries, pastas, grains (rice, quinoa etc) since they cook so quickly ! They are such an easy way to make meals more nutritious !
Frozen fruit is amazing in smoothies & smoothie bowls and you can even make healthy “nice creams” out of them, never-mind just defrost & eat, boil down into a sauce or add to yogurt, cereals or any desert !
One big advantage to frozen veggies and fruit is in the category of food waste & saving money, since frozen veggies & fruit don't spoil quickly, adding up to  less getting tossed in the garbage bin. Especially if you don't use all your fresh produce rather quickly before it spoils, frozen options are often helpful.
This can equate to being better for both the planet & your wallet !
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15) Plant-Based Dairy Alternatives

In the dairy alternative category, from plant-based milks to yogurts to cheeses there are so many amazing & delicious products to choose from these days !
​Ingredients are key in making good choices & you’re best off looking for your dairy alternatives that contain the least ingredients & the most whole food based ones. 
​These all exist in each category of dairy alternative, you just need to read ingredient labels.
Options in most all of these alternatives range from nut based (such as almond & cashew) to coconut based (oil, milk & coconut meat) to oat & more…
​Chances are you may not miss your old dairy products all that much since modern dairy alternatives are so delicious and easy to Love !!!
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Thats it for now regarding whole-food plant-based / vegan items to toss in your cart ~
​ Happy & Healthy Shopping !!!

“All I’m trying to do is wipe out heart disease, diabetes, hypertension and obesity “
​Nathan Pritikin

**Before embarking on Any new dietary, wellness or nutritional program, it is advised and important to consult with your qualified and trusted Healthcare Provider to evaluate your particular and personal medical circumstance.

Disclaimer   
This blog, it's content and any linked materials does not provide medical advice and is presented and intended for informational purposes only. It is based on my personal experience and research and is Not a Substitute for Medical Advice or Treatment. Do not Disregard Medical Advice, or delay in Seeking It because of something you have read in this blog, website or in Any linked material. Consult with a Medical Professional if you have a Medical Condition ! ​​​