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The Vegan Pastry Chef's Staple foods


Wonder what foods are my staples in my pantry? I will give you a 25 item list of staples that I must have in my kitchen. Remember, always watch out for deals and sales. Compare prices to other markets, you never know what kind of deals you will find! I like to shop at Whole foods, Trader Joe's, Grocery Store Outlet, Cash N Carry, Amazon.com, and Costco.

Here is the List of must have foods that I love:

1. Potatoes

I keep 3 different types of potatoes on hand, sweet potatoes, russets, and red potatoes. You don't have to have 3 different potatoes. You can keep your favorite one. They are great way to loose weight and stay full. Potatoes have great health benefits without all the cheese, sour cream, and oil.

They are great for baking, mashing, air frying, and much more. You can add them to a stew, soups, make loaded potatoes, create sauces out of them, Mexican food dishes, breakfast, and much more! But down below are the nutrition facts about the 3 different potatoes:

2. Brown Rice

I love brown rice basmati. I use it to replace all white rice. Brown rice has much more health benefits and it's tastier than white rice. I make Spanish rice, pour curry over it, fried rice, or anything that requires using rice. Or just eat it by itself! Here are some nutritional facts compared to white rice down below:

3. Beans

I have 3 different beans that I use on a normal basis. Black beans, chick peas, and pinto beans. They are great for soups, stews, Mexican dishes, BBQ, dips, sauces, and much more! You can add them to a veggie burger! Here is some nutritional facts about them below:

4. Fruits - Banana, Blueberries, Apples

These fruits are the ones my husband and I eat the most of. I will occasionally buy raspberries or blackberries when they are in season. But buy whatever fruits you know you will eat the most of. Use them to make smoothies, fruit salads, and desserts!

5. Unsweetened Coconut Milk

I love coconut milk! I love cooking with it and baking with it! Second best is Soy milk too! They also offer coconut creamers for your coffee and teas. I use this for making all my sauces and anything I want to add some creaminess to. The brand I use all the time is called So Delicious!

6. Nutritional yeast

This stuff is amazing! If you want to add some cheesiness to your sauces or make any kind of cheese this is a absolute must! I like to buy this on Amazon.com. It's the cheapest place to buy than my local stores. Here is a link to buy it: Frontier Co-op Nutritional Yeast Mini Flakes, 1 Pound Bulk Bag

Nutritional yeast is a deactivated yeast and it's full of vitamin B12. It looks like yellow flakes. However, it's simple to use and adds a great flavor to your next dish.

9. Cauliflower

I've been trying to eat cleaner by using less oil and process foods. It's been a challenge, but a good challenge though. I use cauliflower to make most of all my condiments and "cheeses".

It's full of great nutrients and the taste is great!

10. Salad greens

The one thing I hear that vegans don't get enough of is their leafy greens. I always make sure I have a variety of spinach, romaine lettuce, arugula, and kale in my fridge. Make sure you eat a salad with your dinners! All your dark leafy greens are chalk full of dense vitamins. Here are some nutritional facts down below:

11. Onions

It doesn't matter what kind of onions. I've used them all. I normally keep red or white onions in my pantry. Plus, green onions in my fridge. They are full of flavor and great with everything! Here is list of great nutrition facts below:

12. Broccoli

Broccoli is a great cancer fighter food. Great steamed or fresh! Add it to a salad or toss it in chow mien dish.

Here are some great nutrition facts below:

13. Avocado

I cannot live without avocados! So creamy and so good! It's great on everything! Add it to a salad or create a dressing out of it. But don't eat too much of it. It still has a lot of fat in it. Hence how great it is! Here are some nutrition facts about it below:

14. Tamari Soy Sauce or Low Sodium Soy Sauce

I tend to find myself making a lot of Asian dishes. From Pad Thai to chow mien. Remember, use soy sauce sparingly because you don't want too much salt in your diet. Here is a nutritional facts about soy sauce below:

15. Tofu

Before I was vegan, I hated tofu! I found out that I just had bad tofu in the past. I taught myself how to use it and cook with it. This stuff is pretty amazing. It's so versatile, you can use it in sauces or use it as a meat substitute. Pretty cool that it comes from a bean.

16. Variety of Herbs & Seasonings

Ok, I have a huge cupboard of spices and herbs. I'm sure you probably do too. But the ones I use the most are sea salt, black pepper, smoked paprika, chili powder, curry, garlic salt, onion powder, granulated garlic, smoked chipotle seasoning, ground mustard, Italian seasonings, and much more! But these are some that I use all the time.

17. Tortillas

I love Mexican food! I use flour or corn tortillas for burritos, taquitos, homemade chips, and more! It's super inexpensive and it's great to make veggie wraps or whatever your heart desires!

18. Natural Sweeteners

The natural sweeteners that I use for desserts or for drinks are agave, pure maple syrup, raw sugar and dates. I don't buy regular granulated white sugar anymore. It's over processed and there's nothing good for you in it.

19. Veggie Base

When I saute my veggies, I like to use water or veggie base. It adds a lot of flavor to your meals. Great for soups and dips. Easy to use and taste great!

20. Roma tomatoes

I use to hate eating raw tomatoes. And now, I can't live without them. Who knew! Your taste buds change after you change your diet. You can make salsa, tomato sauce, or add them in soups, and much more!

21. Citrus fruits

I use a lot of lemons and limes for flavoring sauces or adding them in dips. Or just squeeze some lemon in your water. It's full of vitamin C too!

22. Celery

Celery is great for snacks, salads, and soups! I like dipping them in peanut butter as a quick snack between meals.

23. Carrots

I use carrots for everything. From salads to Chinese foods! Chop them or eat them as a quick snack too. I'll eat them with some homemade hummus. So yummy!

24. Tapioca flour

This flour is really cool to use. If you make a lot of "cheese" sauces then you must get yourself some of this stuff. Tapioca flour is what helps you give your "cheese" that gooey stretch consistency.

25. Oats

Rolled oats is what I use for baking and for making veggies burgers. It's super low in calories and keeps you full! I love eating this for breakfast and adding it to my favorite cookies.

Sorry for the long list, but I do love my foods! :) Hope this helps anyone who wants to try to be vegan.

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