While a good shopping list is the key to a quick and painless trip to the supermarket, a well-stocked pantry is the best way to ensure you’ll have everything you need to cook once you get home. Our Healthy Pantry includes many of the ingredients you need to prepare a healthy, meatless meal any night of the week.
Oils: extra-virgin olive, canola
Vinegars: balsamic, red-wine, white-wine, rice, cider
Asian condiments: reduced-sodium soy sauce, hoisin sauce, vegetarian “oyster” sauce, chile-garlic sauce, toasted sesame oil
Barbecue sauce
Hot sauce
Mustard: Dijon, whole-grain
Ketchup
Mayonnaise, low-fat
Salt: kosher, iodized table
Black peppercorns
Herbs and spices, assorted dried
Onions
Garlic, fresh
Ginger, fresh
Olives: Kalamata, green
Capers
Lemons, limes, oranges
Pasta, whole-wheat (assorted shapes)
Barley: pearl, quick-cooking
Bulgur
Couscous, whole-wheat
Quinoa
Rice: brown, instant brown, wild
Dried beans and lentils
Flour: whole-wheat, whole-wheat pastry (store opened packages in the refrigerator or freezer), all-purpose
Rolled oats
Cornmeal
Breadcrumbs: plain dry, coarse whole-wheat
Crackers, whole-grain
Unsweetened cocoa powder
Bittersweet chocolate
Sweeteners: granulated sugar, brown sugar, honey, pure maple syrup
Tofu, shelf-stable
(Store opened packages of nuts and seeds in the refrigerator or freezer.)
Nuts: walnuts, pecans, almonds, hazelnuts, peanuts, pine nuts
Natural peanut butter and/or other nut butters
Seeds: pepitas, sesame seeds, sunflower seeds
Tahini (sesame paste)
Dried fruits: apricots, prunes, cherries, cranberries, dates, figs, raisins
Broth: vegetable, “no-chicken” and mushroom
“Lite” coconut milk
Tomatoes, tomato paste
Beans: black, cannellini, kidney, pinto, great northern, chickpeas, lentils
Wine: red, white or nonalcoholic
Madeira
Sherry, dry
Milk, low-fat or nonfat, and/or soymilk or rice milk
Buttermilk or buttermilk powder
Yogurt, plain and/or vanilla, low-fat or nonfat
Sour cream, reduced-fat or nonfat
Parmesan cheese, good-quality
Cheddar cheese, sharp
Eggs (large) or egg substitute, such as Egg Beaters
Orange juice
Tofu: water-packed, baked and/or seasoned
Tortillas: corn, whole-wheat
Fruit: berries, other fruit
Vegetables: peas, spinach, broccoli, corn, edamame
Links:
[1] http://bed56888308e93972c04-0dfc23b7b97881dee012a129d9518bae.r34.cf1.rackcdn.com/sites/default/files/vegetarian_staples_310.jpg
[2] http://www.eatingwell.com/recipes_menus/recipe_slideshows/vegetarian_recipes_you_must_try
[3] http://www.eatingwell.com/recipes_menus/recipe_slideshows/quick_vegetarian_recipes
[4] http://www.eatingwell.com/recipes_menus/recipe_slideshows/vegetarian_recipes_for_beans_grains
[5] http://www.eatingwell.com/recipes_menus/recipe_slideshows/vegetarian_recipes_for_eggs_dairy
[6] http://www.eatingwell.com/healthy_cooking/healthy_cooking_101_basics_and_techniques/6_staples_of_a_vegetarian_diet
[7] http://www.eatingwell.com/nutrition_health/nutrition_news_information/why_a_vegetarian_diet_is_good_for_your_health_and_the_health_of_the_planet
[8] http://www.eatingwell.com/nutrition_health/nutrition_news_information/can_i_get_enough_protein_if_i_eat_a_vegetarian_diet
