Something a bit different today to set you up on your plant-based journey. People often ask me, “What do you eat?” and since I rarely eat the same meal twice, it’s easier for me to give you a list of all the foods that are basics in my pantry. These are the current staples that keep my meals varied, nutritious, and delicious, no matter what I’m in the mood for.
Plant-Based Staples
Grains and pulses are generally the foundation of my meals, offering versatility, nutrition, and a solid base for almost any dish.
- Oats: My go-to for breakfast, whether it’s in porridge, overnight oats or homemade granola. I often use them in baking, always in crumble. or even as a base for a savoury dish.
- Chickpeas: A true staple in our house – perfect for houmous, salads, curries, roasted with spices or even if needs must, straight out of the tin!
- Various Beans: Cannellini or butter beans are a favourite, especially for adding to soups, stews, curries, or even blended into a smooth spread.
- Lentils: I mostly use dried red split lentils, but I also keep green lentils in a packet. Great for soups, bolognese, salads, or just serving with rice.
- Brown Rice: I prefer using brown rice (white, basmati, red or wild are great too) as a base for curries, chillies, or even in salads for added texture and nutrition. Having some ready cooked (even in a pouch) is great for quick enchiladas.
- Quinoa: A protein-packed grain that’s perfect for salads, buddha bowls, and sides.
- Tofu: A versatile protein source that’s great for stir-fries, salads, or as egg replacer in various dishes.
- Oat Milk: Creamy and slightly sweet, ideal for tea, baking, and cereals.
Essential Spices & Flavourings
The right flavourings can elevate even the simplest ingredients. Here are the ones I reach for most often:
- Cajun Spice: This versatile blend adds a warm, spicy kick to everything from roasted vegetables to bean stews.
- Cocoa Powder: Great for sprinkling over porridge, or desserts, or in baking.
- Dried Herbs (oregano, thyme, rosemary): For flavouring sauces, pizzas, vegetables, and tofu.
- Garlic Granules: Perfect for adding a quick burst of garlic flavour without the hassle of peeling and chopping. Can be sprinkled on or into most things and also makes great garlic bread.
- Ground Black Pepper: A pantry classic that enhances the flavour of just about any dish and definitely goes all over roasted vegetables or tofu. Have you tried it on fresh strawberries?!
- Ground Cumin and Coriander: Great for curries, falafel, and roasted vegetables.
- Mixed Spice: A versatile blend perfect for adding a warm, aromatic flavour to porridge, yogurt, or crumble.
- Nutritional Yeast: My secret weapon for adding a cheesy, nutty flavour to sauces, soups, and even popcorn. Plus, it’s a great source of B12.
- Paprika (smoked and sweet): Adds depth to stews, soups, and roast potatoes.
- Pickle (your favourite brand): Adds a tangy, sweet-and-sour flavour to sandwiches, burgers, or as a zesty accompaniment to meals. It’s great with salad too.
- Sea Salt: A small pinch can elevate the dish when used correctly.
- Soy Sauce: A staple for adding umami and depth to stir-fries, marinades, and sauces.
Fresh fruits & Vegetables
It amazes me how many vegan dishes are not served with fresh vegetables! Even with a pizza, I love a bit of green on the side – even with nachos! These add extra nutrition, taste and texture. My current favourites are:
- Aubergines: I prefer baking them until they’re soft and then puréeing them into a smooth, rich base for dips, spreads, or sauces.
- Bananas: A versatile fruit that’s perfect for porridge, baking, or just a quick snack. They also make a great natural sweetener in baking.
- Blueberries: Packed with antioxidants and perfect for adding to cereal, eating as they are, or using in baked goods.
- Broccoli: A fantastic addition to stir-fries, soups, or roasted dishes. Its versatility and nutritional value make it a staple in my kitchen. I even sometimes roast the stalks of sprouting broccoli on their own.
- Courgettes: Great in stir-fries, roasted, or even spiralized as a pasta alternative.
- Frozen Fruits: Convenient for porridge and desserts, frozen fruits like mixed berries and mango are perfect for when fresh fruit isn’t available. They’re also great for quick and easy fruit compotes.
- Green Apples: Crisp and refreshing, ideal for snacking, adding to salads, or sliced with peanut butter.
- Little Gem Lettuce: Perfect for quick salads, wraps, or as a crunchy base for various toppings.
- Mushrooms: I mostly stick with chestnut, oyster, or shiitake mushrooms. They add a deep, earthy flavour to dishes.
- Olives: Add a savoury depth to salads or enjoy them as a snack on their own.
- Red/Yellow Peppers: Peppers are great for adding a sweet crunch to salads, stir-fries, or roasted dishes. They also bring a burst of colour and a boost of vitamins to your meals.
- Sweetcorn: Adds sweetness and texture to salads, soups, and side dishes. I especially love it grilled or added to a spicy salsa.
pink gooseberries & blackcurrants from the allotment
Nuts & Seeds
Nuts and seeds add crunch, flavour, and healthy fats to your meals.
- Sesame Seeds: I use these to sprinkle on salads, stir-fries, and homemade breads.
- Pecans: A favourite for snacking, adding to salads, or using in baked goods.
- Almonds & Cashews: Perfect for snacking, making nut butter, or adding to stir-fries.
- Chia seeds: Excellent for chia puddings, smoothies, and sometimes as an egg replacer in baking.
- Flaxseeds/Linseeds: Rich in omega-3s, these are my go to egg replacer for baking.
- Peanut Butter: A kitchen staple that adds creamy richness to sandwiches, sauces, and dressings. It’s also perfect for a quick, satisfying snack when paired with fruits or spread on toast.
Oils & Vinegars
A variety of oils and vinegars can elevate your cooking.
- Extra virgin olive oil: A must for salad dressings, sautéing, and drizzling.
- Sesame Oil: Adds a nutty depth to stir-fries, dressings, and marinades.
- Apple cider vinegar: Ideal for dressings, marinades, and even as a hair conditioner!!!
- Balsamic vinegar: Sweet and tangy, perfect for drizzling over salads and roasted vegetables.
Canned & Tinned Foods
These items can be just as nutritious as fresh and are great for time saving.
- Tomatoes (whole, chopped, and paste): A base for sauces, soups, and stews.
- Coconut milk powder: Adds creaminess to curries, soups, and desserts.
- Artichoke hearts and roasted red peppers: Great for adding to salads, and pizzas.
- Tahini: A sesame paste used in houmous, dressings, and sauces.
Baking Essentials
For baking, these are the staples that make most things:
- Apple Cider Vinegar (ACV): Useful for making a buttermilk substitute in baking by adding acidity to plant-based milk/
- Baking Powder: A leavening agent that helps baked goods rise and achieve a light, fluffy texture.
- Bicarbonate of Soda: Another leavening agent, often used in conjunction with baking powder to provide lift in baked goods.
- Granulated Sugar: A standard sweetener for all your baking and cooking needs.
- Plain Flour: Essential for a wide range of baking needs, including bread, cakes, and cookies.
- Plain Unsweetened Yogurt: Adds moisture and a slight tang to baked goods; can also be used in dressings and as a dairy-free alternative in various recipes.
Snacks & Extras
For those times when you need something extra!
- Dried fruit (dates, apricots): Perfect for snacking or adding to baking.
- Dark chocolate: Check for vegan-friendly brands (some dark chocolate contains milk) for eating and baking.
- Crackers: Great for snacking on with nut butter or houmous (or marmite).
- Protein Bars: A handy snack for when you’re on the go, providing a convenient source of protein and energy. Look for ones with natural ingredients and low added sugars.
Get Cooking!
With a well-stocked pantry and fridge, I’m always prepared to create something new and delicious for every meal. By keeping track of the essentials I have on hand, from grains and pulses to fresh produce, I can whip up a variety of dishes, be that a curry, a chilli, a roast, a vibrant salad, or a quick and easy stir-fry.
These are the basics I always have on hand, providing a solid foundation for a wide variety of dishes. However, my pantry and fridge are stocked with many other ingredients as well, from exotic spices to seasonal produce. This diverse range of items allows me to experiment and create new recipes, keeping my meals exciting and varied while offering fresh ideas and inspiration for my blog!
Sharing
What are your go-to vegan essentials? Share your favourite ingredients and tips in the comments below!
As always, I love hearing about any ideas you have, suggestions for recipes or your accomplishments when trying out any of my recipes. Please share and tag me @LifeDietHealth or using #LifeDietHealth on Instagram, Pinterest, Facebook or X.
Leave me a comment below… I love to chat!
I hope to speak with you soon
Laurena x
