What To Buy On The Plant-Based Diet

What To Buy On The Plant-Based Diet


What to buy and where to shop on The Plant-Based Diet. Phoebe Chongchua heads to the Farmer’s Market to stock her pantry for the week.

Phoebe Chongchua, Host ThePlantBasedDietTV.com

Take The Plant-Based Challenge With Me!

There are several must-have foods that I always have around to help me stick to The Plant-Based Diet lifestyle. Here are some things I recommend. This is by no means a complete list but it will certainly get you started. Then look through The Plant-Based Diet website for ideas of how to combine the foods. A lot of what I teach is how to mix various foods together and then top them off with things like salsa (which can be purchased pre-made to save time). However, you don’t want any items with preservatives. So when you buy packaged foods, read the labels and don’t buy items with too many ingredients or ingredients that aren’t healthy. Will have more on label reading in a coming up post. Basically, you should recognize the ingredients on the back of the label as “truly food”! Sounds silly but trust me if you really looked at what goes into some of the packaged food, you wouldn’t eat it!

Below you’ll find everyday whole foods I stock to whip up plant-based meals. But you’ll also find a list of cooking appliances and tools that I use to make cooking easier. Somethings like the Spiralizer are a must. I’ve also come to love my Instant Pot for cooking everything from cakes to roasting vegetables and meats.

Cooking Appliances

Cheesecloth for making Sticky Rice or fresh almond milk, recipe here.

The Plant-Based Diet Shopping List

Fruit

Heirloom, Roma, Grape tomatoes

Avocados

Plums

Grapes

Cherries

Strawberries

Bannans

Persimmons

Nectarines

Dates (pitted)

Eggplant

Melons

Apples

Oranges

Cucumber

Vegetables

 Asparagus

Kale

Arrugula

Spinach

Swiss Chard

White onions, red, brown

Cilantro

Basil

Broccoli

Radishes

Sweet potatoes

Yams

New potatoes

Carrots

Portobello Mushrooms

Bell Peppers (red, green, yellow, orange)

Squash

Brussels Sprouts

Green beans

Zucchini

Speciality Items

Follow Your Heart Gluten-Free TortillasFinding replacements for tortillas and cheese (since I’m gluten-free and dairy-free) were among the biggest challenges for me.  No matter how many brands I tried of both tortillas (substitutes for flour) they just didn’t have that same taste that a flour tortilla had…kind of chewy yet able to make it crunchy when you toasted it. Until, I discovered a brand with the ever so appropriate name, Follow Your Heart Gluten-Free Tortillas and, get this, they’re Vegan too and large enough to fill them with all your plant-based ingredients. Winner, Winner, Tortilla Dinner! I found the gluten-free tortillas at Whole Foods or you can try the above link to find a store near you that carries them.

You must go find these my plant-based friends. Then thank me later. The minute I discovered them, my household was back in business eating burritos again…ah, frijole…I could sing from the rooftops. I’m so happy to finally have a gluten-free tortilla that doesn’t taste like cardboard!

Now, what is Mexican food with a darn good cheese? But, wait, I don’t eat dairy…so things get a little complicated.

Finding a good Vegan cheese is about as hard as it is to find a good gluten-free bread. I will say this Pumpkin bread recipe I have is pretty awesome, give it a try here.

Parmela Creamery Vegan CheeseAnyway, whether you’re making a burrito or an Italian pasta dish, you need a cheese that tastes like cheese. This is the best shredded Vegan cheese I’ve found and it’s even aged!  It’s called Parmela Creamery. I love the Aged Nut Cheese, Sharp Cheddar Style. It’s actually made from cashews and has been aged 30 days. Wow! It’s really good. You can find their products online or at Whole Foods.

Sweeteners

Raw Agave (I like this one, it’s RAW and low glycemic-index.)

Beverages

 WATER (pure and clean…drink a gallon a day!)

Almond Milk (I use the Kirkland brand of almond milk, it froths better than most others)

Soy Milk (occasionally…it froths better than almond milk and I like it frothed on cereal)

Herbal Tea (caffeine-free or minimal caffeine such as green and white teas)

Coconut Water from the actual young coconut. See health benefits, here.

Hemp Milk, See a fantastic dessert shake recipe, here. 

Grains

 I do not have Celiac Disease, however, I have a gluten sensitivity and so I try to limit my gluten intake. If you have an allergy or sensitivity look for gluten-free grains. Avoid wheat, barley, and rye.

Granola

Oatmeal

Spelt (not gluten-free)

Brown rice

Quinoa

Beans

Lentils

Pinto

Black bean

Butter beans

Extras

 Almond butter

Salsa–fresh with no preservatives and no added salt

Sea Salt

Stevia (natural sweetener)

Honey or Agave Nectar

Low-Sodium vegetable broth

Balsamic Vinegar

Olive Oil (use very sparingly, per calorie this has very little nutritional value and is high in fat)

Organic Tamari Sauce

Garlic (cloves not in a jar)

Ginger

Cinnamon

Flax Seed

Ground Pepper

Hummus

Gluten-Free pizza crust

Canned tomatoes

Sprouts

Edamame (soybeans with or without shell)

Nuts: almonds, pumpkin seeds, sesame seeds, walnuts–sometimes cashews

Pre-Packaged Foods

  I’ll have more on this later. I don’t buy much pre-packaged foods and I am not a big fan of all these “fake meat” products. Often they are loaded with sodium and other unhealthy ingredients. So if you’re not eating meat to be healthy and then eating these processed, packaged foods, you are effectively undoing your effort. Don’t be a junk food vegan or vegetarian. It’s pretty simple…eat whole-food, plant-based meals for the healthiest lifestyle.

Okay, I do buy some though. So here they are:

Salsa

Muffins occasionally (gluten-free, from Whole Foods)

Rice crackers (from Trader Joe’s, Sprouts, or Whole Foods)

Tempt ice cream (made from hemp milk)

 

2 Comments

  1. charice delk says:

    Hello, my husband and I are beginners, what are some recipes to make desserts to keep us on track

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