Stock Your Kitchen

Vegan food is soul food in its truest form.  Soul food means to feed the soul.  And to me, your soul is your intent.  If your intent is pure, you are pure….-Erykah Badu

So what do vegans, vegetarians, and “I don’t eat meat that much” people stock their kitchens with?  And no its not bunches of lettuce and carrot sticks to chew on…lol. 

Please see below a list of kitchen appliances, food items, and vitamins that I feel are necessities.  If you have any questions as to what something is or a recommendation of something I can add to these lists, please do not hesitate to message me about it. 

KITCHEN APPLIANCES

(my ancient appliances that still work)

Now every cook needs items to best prepare foods in the most cost and time efficient ways.  I have listed here all the kitchen appliances you would need either now or eventually.  Now keep in mind, all I started off with was a juicer that was used by my nana (God rest her soul) and most likely Jesus lol; a blender that belonged to my mom and yup its brown (see pic~>) but they both did the job and still do.  And yes I use my blender EVERYDAY!  You do not have to be fancy and rich to be healthy like they say, I actually save money eating VEGAN.  And you will not need everything on this list but as you begin to cook more and more you will start to build up your kitchen to have everything you want so do not worry and don’t rush to the store and use your whole paycheck just yet from excitement like I could have done.

-All-Purpose Grater & Peeler = I love that fresh taste of lemon and orange zest in my food, you would be surprised what that taste does and a grater would do that trick for ya for sure.  A peeler is great too from peeling kiwis and apples (although the skin has the most nutrients) to sweet and white potatoes. Price:  $5-$15 

-Blender (Vitamix, Ninja, etc are great brands) = You can use this product for your morning shakes or juicing veggies, fruit and some ice to make sorbet.  They are extremely powerful and even cut through whole pieces of most fruits and veggies…even NUTS when you get the right one! Price:  $100-$400+

-Cutting Boards = Ok now you are trying to eat healthier right?  You should have several cutting boards for creating that veggie and fruit magic whether it is for cooking, juicing, or just plain eating raw (which is best).  Price:  $5-$20

-Food Processor = This is an AMAZING tool….  Making sauces, salsas, hummus, creams, etc. Yum…(mouth beginning to water). You could literally use this item every day in your kitchen.  This item should not be too pricey but just be careful because it should not be as much as a juicer.  Price:  $30-$100

-Juicer = By far my most favorite kitchen appliance is the juicer.  This item will cost the most but you want to invest in a good one.  There are several brands out there but instead of me giving you brand names I rather you do your research.  They are all good depending on what you want.  Some make more pulp for composting, other sauces or getting more nutrients or less pulp to have a more liquified drink …others you can put almost whole pieces so there is less prep, etc.  See what is out there and make sure you look out for coupons and sales when you can since it will surely help for this item.  This is the appliance that gives me “kitchgasms” as my love calls them and makes me dance in my kitchen while juicing hehe!  (Don’t judge).  Price:  $100-$500+

-Measuring Cups & Spoons = Ok do not be like me and think you are going to create a magical recipe by eyeballing everything when it is your first time cooking it.  I do it all the time now but at first….no ma’am no sir.  Feel free to purchase a cheap set just to get started as you should not need a fancy measuring cup to bake a vegan pie for the holidays or some brown rice for lunch ;-).  Price:  $5-$20

-Salad Spinner = Don’t laugh but soggy salad is no fun to eat.  Salad should be full of life and freshness.  This product can allow you to fully wash your lettuce, kale, etc…..free from dirt since I know you are buying organic although you would be washing off some good ol’ B12 too.  It is also more difficult to make things like kale chips when the kale is still damp n wet.  Not so much a necessity but a pretty cool item to have in your kitchen and it they are fairly cheap.  Price:  $12-20

-Slow Cooker & Rice Cooker = To get the most savory succulent ingredients all together in every bite, I would recommend a slow cooker.  Even in the meat-eating world it is highly favorable and used often.  If you are one for making stews or chili for example you would want this item…you can also use it for apple sauce too.  Then there is the rice cooker – now I do not know about you but I ALWAYS under cook my rice then have to add more water and re-boil ugh a mess.  I don't know if it’s just me or if the Creator just wants me to eat couscous and quinoa for the rest of my life but rice cookers make perfect rice….try it and maybe I should too hehe!  Price:  $75-$150

-Spiralizer = So this was the first new item I purchased for my kitchen (yes I use along my ancient lovely juicer and blender) and it cost me $30!  I love it!  I can spiral zucchini which alone sold me cause it helps me to not use so much pasta (even when its whole grain).  You can make big and small spirals for apples, carrots, cucumber, onions you name it!  Price:  $30-$50

-Storage Containers/Mason Jars = When you start eating more and more healthy you will begin buying things in bulk like I do and you will need something to store them in.  You could go to Target or Wal-Mart and get large container sets and/or mason jars (which is what I have) and store things like, rice, pasta, dry beans, granola, loose teas, nutritional yeast, etc.  This item I would consider a must once you are in the flow of cooking more for yourself.  Price:  $1-$40  (yes I said $1 cause I saw large mason jars at Dollar Tree as well)

-Strainer = A good ol’ strainer you would need whether you ate meat or NOT.  Rinsing veggies, straining the water from pasta and other items are a necessity in the kitchen.  Do not hesitate to purchase this item in plastic or metal.  Either way it does the trick and don’t you dare break the bank for this one.  Price:  $5-$15

-Vegetable Steamer = Now I have never had one of these but have seen them work on tons of YouTube Channels in passing.  They are great to freshly steam your produce and yes I do mean veggies and fruits.  You can steam your veggies for a quick “no thought” needed meal requiring no oil like it would in a pan as well as lightly steam fruit when making a spread, pie or jam.  Have fun and let me know how it has worked for you! Price:  $40+

-Other items as needed = Whisker, Serving Spoons, Cooking Pots, Stir-Fry Pans, Woks, Etc.

FOOD ITEMS

Below we begin food items for your pantry, fridge, kitchen counter, office desk, car, you name it.  I ALWAYS attempt to buy organic but hey the reality is that it does not always fit ones (including mine) budget so do the best you can with that.  When it comes to fruits and veggies though, I have specially marked out ones that I highly recommend you try to buy organic due to the percentage of farms that actually use certain pesticides and harmful chemicals directly on them (after wondering whether I have to buy ALL organic or just some).

Baking
Arrowroot
Ener-G Egg Replacer
Flax Meal
Soy, Rice, or Coconut Yogurt
Whole Wheat Flour (there are tons of types of flour acceptable including all purpose)
Baking Soda

Beans

Black Beans

Black-Eye Peas

Butter Beans

Chickpeas

Falafel Mix (try baking this instead of frying it-save that oil fat!)

Kidney Beans

Lentils

Lima Beans

Navy Beans

Split Peas

Breads

Corn Tortillas (not too much genetically modified corn)

Frozen Waffles

Spelt Bagels

Spelt Bread

Sprouted-Grain Bread
Whole-Grain Cake Mix
Whole-Grain Crackers
Whole-Grain Pancake Mix

Whole-Grain Pita Bread

Whole-Grain Pizza Crust

Whole-Grain Tortillas

Whole-Grain Wheat Bread

Dried Fruit (careful on consuming to much of these they absorbed more natural sugar when dried out)

Apricots

Cherries

Dates

Figs

Prunes

Raisins

Extracts

Almond

Orange

Vanilla

For that sweet tooth…

Ice-Cream (nondairy)

Ice Cream Bars (nondairy)

Natural Sorbets

Vegan cookies, cakes, muffins, etc.

Fresh Fruit (sometimes frozen or canned is ok)

Apples (try to buy organic)

Avocados

Bananas

Blueberries

Cantaloupe

Cherries (try to buy organic)

Cucumbers (yes this is a fruit)

Grapefruit

Grapes (try to buy organic)

Honeydew

Kiwi

Mangoes
Nectarine (try to buy organic)

Oranges

Papayas

Peaches (try to buy organic)

Pears (try to buy organic)

Persimmons

Plums

Strawberries (try to buy organic)

Tomato (it’s a fruit yal)

Watermelon

Fresh Herbs

Basil

Dill

Fennel

Ginger

Rosemary

Loose Teas (stay away from caffeine when you can)

Fresh Vegetables (sometimes frozen or canned is ok)

Arugula

Asparagus

Beet Greens

Broccoli

Cabbage

Cauliflower

Carrots

Celery (try to buy organic)

Collards

Dandelion Greens

Eggplant

Garlic

Kale

Mushrooms

Mustard Greens

Onions (preferably red)

Peas

Peppers (be colorful and try to buy organic)

Spinach (try to buy organic)

String Beans

Swiss Chard

Turnip Greens

Salad Greens

Sweet Potatoes (try to buy organic)
White Potatoes (try to buy organic)

Grains

Barley

Brown Rice

Brown Rice Spaghetti

Bulgur Millet

Rolled Oats

Corn

Quinoa (my fav!)

Whole-Grain Breadcrumbs

Whole Wheat Couscous

Wild Rice

Liquid Seasonings

Bragg Liquid Aminos

Liquid Smoke
Tamari

Milks & Cheeses

Almond Milk

Coconut Milk

Egg Substitutes (not Better’n Eggs or Egg Beaters-those are made from real eggs!)

Hazelnut Milk

Hemp Milk

Oat Milk

Rice Milk

Soy Milk

Vegan Cheeses (Daiya is an AWESOME brand!)

Meat Substitutes

Seitan (wheat gluten)

Tempeh (soy product)

Tofu (soy product)

TVP (Texturized Veggie Protein, Morning Star is a great brand but check the ingredients some contain milk)

No White Sugar...

Agave Nectar

Molasses

Pure Maple Syrup

Stevia (liquid type is more natural)
Raw sugars (turbinado, coconut, etc.)

Nuts & Seeds (preferably raw)

Almonds

Brazil Nuts

Cashews
Chia Seeds (white or black)

Coconut (shredded and dry)

Flax Seeds

Hazelnuts

Pecans

Pine Nuts

Pistachios

Pumpkin Seeds

Sunflower Seeds

Walnuts

Oils (the good fats)

Extra Virgin Olive Oil

Virgin Coconut Oil

Sesame Oil

Flaxseed Oil

Packaged Herbs & Spices

Basil

Cayenne

Chili

Cinnamon

Dill

Nutmeg

Nutritional Yeast

Oregano

Paprika

Rosemary

Sea Salt (only a dash at a time)

Thyme

Turmeric

Vegetable Bouillons

Snacks

Baked Corn Chips

Granola

Popcorn (my fav!-but please air pop it is better than microwave bags if you can)

Pretzels (light salt)

Yogurt (nondairy)

Spreads & Nut Butters

Almond Butter

Cashew Butter

Fruit Jams

Hummus

Miso Paste
PB2 (an awesome peanut butter-just add water...no oil!)

Soybeans

Salsa

Soy or Veggie Oil Spread (Earth Balance Butter)

Tahini

Vegan Cream Cheese
Vegan Sour Cream 

The Additional…

Black Sesame Seeds

Ketchup

Mustard

Pickled Ginger

Rice Wine Vinegar

Vegan Mayo

Worcestershire Sauce

VITAMINS
There is more on this section in the VEGAN 101 page of my blog but please see below a list of potentially needed supplements that most vegans take to be safe.  I only take one of these and so please know and understand that you do not have to take them all.  This list are the most commonly developed deficiencies of vegans/vegetarians when they do not have a WELL-BALANCED diet (which you actually can have being VEGAN).  There are a lot of vegans that say they do not eat meat but eat a ton of vegan cookies, pastas, or a whole bag of tortilla chips and not nearly enough fruits and green leafy veggies.  But technically they are vegan by definition.

-Calcium
-Iron
-Omega3
-Vitamin B12
-Vitamin C
-Vitamin D
-Zinc

HAPPY STOCKING!

*That Vigor Virgo Vegan is not responsible for any diets or challenges you partake in through this blog.  I am not a nutritionist, nor am I a registered physician; my methods are built on my own personal experiences, research I have done myself, and individuals who have shared with me.  None of my methods have been tested or will guarantee a curing any bodily dysfunctions.  To protect yourself, please consult with your doctor before starting any new diet.*
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