15 Essentials for a Vegetarian (or Vegan) Pantry

vegetarian pantry

Alongside the usual savory and sweet items that every pantry needs, there are a few ingredients that are particularly useful for vegetarians and vegans, as well as those wanting to eat more meatless meals.

All of these items are ideal for adding protein, texture, and flavor to what you’re cooking.

Each household’s pantry will vary according to personal taste, ethnic background, and food allergies, but these 15 items are a great way to get started.

vegetarian pantry1. Beans

I like to keep a variety of dried or canned beans, but I always make sure my pantry has at least two: lentils and chickpeas. Lentils cook quickly and are great additions to soups, pilafs, and salads. I like to throw chickpeas into pasta dishes and vegetable braises and stews. Pinto, black, kidney, and cannellini beans are also good to have on hand.

2. Grains

Using a variety of grains lends nutrition, texture, flavor, and makes vegetarian and vegan meals more interesting. I like to keep my pantry stocked with brown rice, white rice, quinoa, spelt, farro, millet, and bulgur.

3. Tempeh

Once you know how to prepare it, tempeh can be one of the best staple sources of protein. It can be refrigerated for a week or two (check the date on the package) and will keep up to several months in the freezer.

4. Tofu

Like tempeh, tofu is not strictly a pantry item, but it’s an essential for vegetarian kitchens. I like to keep blocks of refrigerated extra firm tofu for baking and frying, vacuum-packed silken tofu to blend into dressings and puddings, and dried tofu for soups and stir-fries.

5. Nuts

I always have almonds and cashews and try to keep pistachios and pine nuts around, too. Whole or chopped nuts can be used in salads and grain dishes. Ground nuts can add body to lasagna. And there’s always pesto. Extend the life and freshness of nuts by keeping them in the freezer.

6. Dried fruits

Raisins, dried apricots, and dates are not only great for snacking, but they can add unexpected and delicious flavor to grain dishes, vegetable braises, and sautéed greens.

7. Vegetable stock

I prefer to make stock from scratch and keep it in the freezer. But if you don’t have the time or inclination, there are plenty of good store-bought options.

8. Nutritional yeast

Nutritional yeast is somewhat of a new pantry item for me, though I’m very quickly coming to love it. It can be used in sauces or as a coating for tofu, and sprinkled on potatoes and popcorn.

9. Miso

I like to keep both light and dark miso paste in the refrigerator for different degrees of savoriness, but if I had to choose just one, it would be the mellow white variety. Miso makes excellent soup as well as dressings for salad, vegetables, and tofu.

10. Tahini

Tahini, or sesame paste, often works in conjunction with miso in my kitchen. A quick tahini-miso sauce (try adding lemon juice and garlic, too) can be poured over steamed vegetables, tofu, or tempeh for simple weeknight dinners.

11. Dried sea vegetables

I like to keep several kinds of seaweed, from sheets of nori that can be wrapped around rice and vegetables, to kelp and kombu that add flavor to broth, to hijiki that can be reconstituted and used in salads and vegetable dishes.

12. Coconut oil

From making rich curries and roasting vegetables, to searing tofu and even baking, coconut oil is super versatile.

13. Maple syrup

Maple syrup is my favorite natural sweetener. It’s perfect for baking, making dressing and glazes, and of course, you can never use too much of it on pancakes.

14. Ground flax seeds

Flax seeds are super nutritious and loaded with fiber and Omega-3 fatty acids. I love them stirred in my oats, mixed into smoothies, and baked into breads and muffins. And, combined with a little bit of water, ground flax also works as an egg substitute.

Blog post written by Trainer, Sarah Oliver

VIM is now offering nutrition services with Trainer & Nutrition Coach, Christine Galvin!

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Plant Based Memorial Day Cookout

memorial day cookout

With Memorial Day right around the corner, it’s time to start planning the menu!

Memorial Day is a great excuse for fun, sun and of course, grilling. It the best way to kick off the summer!

But there’s no need to limit yourself to the usual beef burgers and hot dogs. If you’re hosting for a plant-based guest, or maybe just looking for a healthier alternative, these Greek Walnut Sliders are the perfect addition to your cookout!

memorial day cookout

These Greek Walnut Sliders are hearty like a true meat-based burger but are packed with good fat and plant-based protein. I’m certain even the biggest meat eaters in attendance are going to love them! It’s especially appropriate to cook up a Mediterranean-style dish for this year’s Memorial Day celebration because it’s also Mediterranean Diet Month!

For those that are unfamiliar with the Mediterranean Diet, it’s an eating pattern that focuses on fresh, whole foods encouraging individuals to include whole grains, fruits, vegetables, beans, herbs, spices, nuts, healthy fats and water in their daily diets. The diet also recommends seafood consumption at least twice a week as well as dairy foods, eggs and poultry in moderation. Red meat and sweets are treated more like condiments and are infrequently consumed.

Numerous studies have connected certain Mediterranean-eating patterns with lifelong good health. You can read more about the studies supporting the health benefits of the Mediterranean here.

memorial day cookout

Given the Greek base of these sliders, you can top them with traditional Greek flavors: tzatziki sauce, cucumbers, red onion and lettuce. It’s the perfect way to finish off a delicious slider. However, feel free to go crazy with the toppings that speak to you – olives, hummus, green peppers…the sky’s the limit!

Greek Walnut Sliders

Yield: 6 sliders Serving Size: 1 slider on a wheat bun with desired toppings

Ingredients

  • 1/2 cup chopped walnuts
  • 1/2 cup panko bread crumbs
  • 1/3 cup crumbled feta cheese
  • 2 eggs
  • 2 garlic cloves
  • 1 teaspoon oregano
  • 1/4 teaspoon salt and freshly ground black pepper
  • 1 15 oz. can chickpeas, rinsed and drained
  • 1 teaspoon olive oil
  • 6 wheat slider buns
  • Toppings: freshly sliced cucumber, tzatziki sauce, tomato, red onion, lettuce

Instructions

  1. Place walnuts, bread crumbs, feta*, eggs, garlic cloves, oregano, salt and pepper together into a food processor and blend until well combined. Place chickpeas into the mixture and pulse until combined (it’s okay for a few chunks of chickpeas to remain).
  2. Transfer to a bowl and cover with plastic wrap. Refrigerate at least one hour or overnight.
  3. After refrigeration, remove and spoon two tablespoons of the mixture out, rolling into a ball between the palms of your hand, then flattening to about ½ inch thick disc.
  4. Heat 1 teaspoon olive oil in a large pan over medium high heat. Once oil is heated, place burgers into the pan, cooking on each side until browned (about 4-6 minutes each side or until the thermometer reads 160° F).
  5. Additionally, you may grill the burgers. To do so: place burgers over medium heat, lower the cover and cook about 3-5 minutes. Lift grill cover, flip burgers and cook for another 3-5 minutes on the other side or until a thermometer reads 160° F.
  6. Place cooked burger on a wheat slider bun and top with toppings of choice. Serve immediately.

Adapted from Cait’s Plate

Blog post written by Trainer, Sarah Oliver

VIM is now offering nutrition services with Trainer & Nutrition Coach, Christine Galvin!

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Does DNA Play A Role In Your Sweet Tooth?

DNA sweet tooth

If since your early days, you’ve found yourself drawn to sweets, your DNA may be behind it.

(I personally, didn’t need a DNA test for this one, everyone in my family knows I’m a chocoholic!)

Ignoring these cravings and blaming your lack of self-control is likely not the answer.

So what is?

It could be that you have a FGF21 gene variant. A study published in Cell Metabolism shows that if you have a variant of this gene, you are 20% more likely to enjoy and seek out sugary substances.

You may not be a “super-taster.” Other research has shown that some people (25% of the population) are what are called “super-tasters,” and these people are extremely sensitive to bitter foods. Super-tasters are more sensitive to bitter tastes simply because they have more taste papillae and taste receptors on their tongues that make them more sensitive to bitter tastes. They’re also more sensitive to sweet, salty and umami tastes, but to a lesser extent. They tend to have a reduced preference for sweet and high fat foods. (Super-tasters also tend to consume more salt then non-tasters because salt masks bitter flavors.)

But don’t get down! Remember, it’s always possible to learn to like healthier, less sugary sweets, even if you have a deep-rooted sweet tooth – no matter what kind of taster you are! Super-tasters, non-tasters and everyone in between have one thing in common; their taste buds regenerate in about 10 days. So if you notice sugar cravings start to subside after a few weeks on a whole-foods diet, this could be why!

The great news is that none of us are doomed by our sweet- tooth genetics. By eating a diet rich in plant-based foods and opt for naturally sweet foods instead of those with added sugars, you’ll soon find your sweet cravings subside!

Blog post written by Trainer, Sarah Oliver

VIM is now offering nutrition services with Trainer & Nutrition Coach, Christine Galvin!

Click below to find out how you can benefit from 1 on 1 Nutrition Coaching!

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How to Meal Plan

meal plan

To be successful at anything requires a plan, and that includes eating right!

Without a meal plan, it’s a whole lot easier to order take-out trap again… only to realize you made dinner once this week, and it was or cereal.

Use the weekend to your advantage and plan your meals for the week ahead of time. There’s no one way to do it, and you definitely don’t have to be super strict about it 100% of the time. But even if you just plan a few dinner and snack options, you’ll be on track to a healthier lifestyle!

meal planMap out your meals for the week

If you’re new to meal planning, you might want to start small by just planning out one type of meal for the week, such as breakfast. Once you master it, add another meal to the plan. Try setting aside 10 minutes on Friday afternoon or evening to map out the coming week. When planning your meals, consider the following:

  • Look at your calendar. Do you have a lunch meeting on Monday? Are you meeting friends for dinner Thursday? You can subtract those meals from the weekly meal plan so you know how many meals you really need to make.
  • What kind of meals do you enjoy eating? If it’s cold out, consider making soup or roasted veggies. You want to have food around that you actually want to eat! If you can, think about what foods are in season and use one or two of them as the base for your meal.
  • Spend a little time each week going through your recipes or searching new ones online or on social media. I recommend this website! Just keep in mind your cooking strengths and how much time you have for cooking!
  • If you’re lacking inspiration, consider theme nights! It could be Meatless Monday, Taco Tuesday, Breakfast for Dinner, Pasta Night, leftovers… whatever you like. Sticking to a theme can make coming up with meals a lot simpler.
  • Check your pantry, freezer and refrigerator for inspiration. Is there some baby bok choy in the produce drawer just waiting to be used up? Great, then make a stir-fry. How about that can of black beans in the pantry and the chicken thighs in the freezer? Sounds like ingredients for Taco Tuesday!

Go Shopping (Saturday)!

Now that you know what you’re going to eat, make a list! Check your fridge and pantry to see what you already have, then make a list of anything else you need. That will also reduce the chance of impulse buying or wandering aimlessly around the market looking for some inspiration. Go through your spice and seasoning drawer to purchase or replace any old spices, except for salt and pepper (if your spices are over one year old, it’s time to replace them). Seasoned food just tastes better!

If you can, try to stop by your local farmers’ market. If you you’re pressed for time, make a one-stop trip to the grocery store. Shop in the morning to avoid busy grocery store lines in the afternoon and early evening.

Also, make sure to go through your cabinet full of containers to make sure you have enough food storage for the week. You might want to consider purchasing a new set of stackable containers.

Prep Time (Sunday)

Part of meal prep is deciding if you want to make everything for the whole week, prep some of the meals, or just chop up veggies and organize ingredients to be cooked fresh on the night you want a particular recipe. Many people like to get it all done on Sunday so all you need to do each night is microwave it. It will take a little more time out of your Sunday, but you’ll spend less time in the kitchen the rest of your week. Here are some prep tips!

Consider cooking double batches of recipes and freezing half, which you can then take out in a few weeks and reheat.
Sheet-pan meals are ideal if you want little to no clean-up. Just line a sheet pan with aluminum foil and load it up with veggies and a protein. Season and bake in the oven until done. When cool, load it into containers and recycle the foil. No clean-up!
One-pot meals are another great way to cook with little clean-up. Sauté your veggies in some heart-healthy oil, add brown rice or quinoa, your protein of choice, broth, and seasonings and then cover with a lid and simmer until done.
Use your slow-cooker to make soups, chili or stews. You can load up the slow-cooker in the morning before you leave and set it to cook on LOW for 8-10 hours. When you get home, all you have to do is serve. Make extra so leftovers can be enjoyed for days to come.

Sample Meal Plan

Breakfast: frittata (for Monday, Wednesday and Friday) and smoothie (Tuesday, Thursday)

Lunch: Leftovers from last night’s dinner for lunch. You can turn it into a sandwich, mix and match, or just eat it exactly the same as before!

Dinner:

  • Meatless Monday—vegetarian chili
  • Taco Tuesday—chicken, black beans, shredded lettuce, salsa, guacamole/avocado and mini corn tortillas
  • Breakfast-for-Dinner Wednesday—scrambled eggs topped with salsa, toast and fruit
  • Crock-pot Thursday—simmer chicken thighs with 1 cup frozen organic corn, 1 can black beans, 1 container fresh salsa, cumin, chili powder, smoked paprika and broth. Cook on LOW for 8-10 hours, then shred chicken and mix everything together. Top with a dollop of plain Greek yogurt or sour cream.
  • Pizza Friday—buy a store-bought whole grain crust or make your own crust and top with marinara or homemade pesto, parmesan cheese and whatever veggies you have on hand. Bake until cheese is melted and crust is crunchy.

Snacks (optional): prepare snack-size baggies with mixed nuts or make containers of chopped veggies and hummus. You could even bake your favorite banana bread recipe and cut it into single servings for dessert every night!

Once you get the hang of it, using your weekend to plan and prep your meals for the week will save you time, money and stress. That means more time to enjoy your meals, squeeze in that workout after work, or just relax with friends and family!

Blog post written by Trainer, Sarah Oliver

VIM is now offering nutrition services with Trainer & Nutrition Coach, Christine Galvin!

Click below to find out how you can benefit from 1 on 1 Nutrition Coaching!

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