Vegan Grocery List: A plant-based shopping guide

Many people have shifted to a vegan or plant-based diet, necessitating shopping from a vegan grocery list. These diets eliminate all animal products, including meat, fish, poultry, seafood, eggs, all forms of dairy, and in many cases, animal by-products such as honey.

In addition, many vegans seek to avoid otherwise plant-based food and beverages that have been processed using animal products. These include sugar, which is sometimes processed using charred animal bones, as well as wine, which might be "fined," or clarified, using egg white or other animal-derived ingredients.

If someone is adopting a plant-based lifestyle, or expects guests who are vegan, preparing a plant-based meal plan, along with a vegan grocery list, is a smart idea. A list helps identify the products and can prevent the accidental purchase of a non-vegan product.

It is also important to note that many people with food sensitivities and allergies can benefit from plant-based foods and ingredients: Dairy and egg, for example are both known allergens and can trigger gastro-intestinal upset. A vegan grocery list can be suitable for people with these health concerns.

A Vegan grocery list

Below is a list of pantry and kitchen staples that can make cooking and meal preparation easy. Keep in mind, however, that many commercial food products are "accidentally vegan," so it pays to read food labels before purchasing specialty products that might be more expensive.

Plant-based "milks"

Many people enjoy a tall glass of milk with cookies, poured over cold cereal, added to coffee or tea, or use milk in cooking and baking. Fortunately, a vegan diet does not force a person to abandon this creamy, rich beverage. Instead, there are numerous plant-based milks on the market, many of which taste remarkably like dairy milk.

When purchasing vegan milks, cooks should consider how they plan to use the milk, as well as whether anyone in the household has allergies to ingredients such as tree nuts or soy. There's a full range of plant-based milks on the market, including oat milk, rice milk and milk made from a variety of nuts. Another option is to make own nut milk at home using a high-powered blender and a strainer bag.

Beans and lentils

Many good vegans get the bulk of their protein from beans and lentils. Beans and lentils are inexpensive, extremely adaptable, highly nutritious and also quite tasty.

Many people opt to purchase dried beans, which are often quite affordable, shelf-stable and offer excellent taste and texture once soaked and prepared. While soaking beans can take a significant amount of time, it is possible to prepare beans in 60-90 minutes in an Instant Pot.

As an alternative to these slower cooking methods, one can purchase canned beans. These tend to cook up in a matter of minutes. It is also possible to use the canning liquid from chickpeas as a vegan substitute for egg whites. This substance, called "aquafaba" can be whipped like egg whites and used in baking, merengue, and cocktails.

Meat substitutes

As much as many people eating a plant-based diet appreciate beans, lentils and vegetables, others long for the taste and texture of meat. There are many meat substitutes now on the market, and these can be found in regular grocery stores. These include burgers, sausages, and cutlets that strongly resemble poultry beef and pork.

In addition, it is also possible to create meat substitutes at home, such as veggie pulled pork or veggie ribs, from items such as seitan, tempeh, tofu, or unripe jackfruit. Seitan and tofu are available in many supermarkets: Unripe jackfruit and tempeh may be harder to find, but can be purchased online or in many ethnic markets.

Seasonings and condiments

Herbs, spices and condiments add flavor to food and, in the case of vegan food, often provide the savory taste or "umami" that make dishes satisfying. Obviously salt, pepper, and a range of basic seasonings are good additions to a vegan grocery list. Here are some other condiments to consider:

Soy sauce: Soy sauce is an excellent way to add umami to any dish. It can be found at all grocery stores.

Miso paste: Miso paste is made from fermented soy and, like soy sauce, adds a lot of concentrated flavor to dishes. Many people use it to glaze vegetables and other proteins. Check the Asian food section at standard supermarkets. Asian markets will also sell miso paste.

Nutritional yeast: Nutritional yeast is used to add a rich, cheesy flavor to foods. It can be hard to find at standard grocery stores, though health food stores will have it.

Vegan mayonnaise: Many people feel that commercial vegan mayonnaise is as good as, if not better, than regular mayonnaise. Mayonnaise is wonderful on sandwiches and is a key ingredient in vegetable and pasta salads, as well as salad dressings.

Vegan butters: There are many vegan butters on the market, including compound butters that incorporate seasonings. These can be used for spreading on bread, be added to pasta, or used in cooking and baking.

Advances in food science, along with consumer demand, has made it easier than ever for plant-based eaters, and those who cook for them, to find everything on their vegan grocery lists.