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A Beginner’s Guide to Stocking a Veg*n Kitchen

Courtesy of Ayurvega.com

Congratulations! If you’ve chosen to start a plant-based diet, you’re making a decision that could impact and improve your health (and quality of life) for the rest of your life. When it comes to changing your shopping habits, however, you probably have no idea where to start.

The Pantry Raid is a simple guide that will give you an idea of the basics (things you can easily find in your local supermarket), and some specialty products to make your transition easier.

How do I know (or, why should you listen to me)?

My name is Ilena. I’ve been eating a plant-based diet for the last 11 years, and I’ve been a vegan – that means NO animal products or derivatives – for the last two. I came from a family with a meat-centered diet that had never really been too concerned about health and wellness. When I started out, I was just like you- completely unsure of where to start. Back in those days (at the dawn of the internet), there were no large online communities or resources to learn about vegetarianism. I’d never even met a vegetarian before! By hook and crook, I figured out my own path. When I was 12, I bought The Vegetarian Epicure at a yard sale. I’d sit in my room and thumb through it, dreaming of the day when I’d make all vegetable dishes like that for myself. Fast forward several years later. I’ve been successfully living a plant-based lifestyle since way before it became cool. Back before “Meatless Mondays” and Oprah endorsements, I was busy experimenting. Before there was a new book, study or documentary advocating the change to a plant-based diet every week, I muddled my way through. I’ve read countless books, articles & blogs, and performed numerous “30-day experiments” on myself to see what conditions my body performed best under. Today, in my late 20s, people ask me regularly what year I am in college. I am health issue free, a model, and weigh less today than I did in high school! I am a wellness coach & concierge and the creator of Ayurvega.com, an online wellness resource for people interested in living a sustainable plant-based life. I’m not saying any of this to brag about my success as a vegetarian. I’m telling you because I believe that if I can live this way happily, for over 10 years, anyone can- even you. No matter what health challenges you face or where you’re starting out, all it takes to succeed as a new veg*n is a commitment and the right tools. I’m here to help you get the right information. The commitment part is up to you. If you have questions and would like to contact me, I’m available on the Ayurvega Facebook page, on Twitter @IlenaBanks, and soon at Ayurvega.com.

HEALTH ADVISORY: I am not a medical doctor, guys. Nothing that I’m sharing with you should be taken as medical advice. If you’re facing any major health issues, you should work with your physician and qualified nutritionist to design a plant-based wellness program that will work for your particular needs. This information is based strictly on my personal experiences. Consult your physician before getting started!

Pantry Raid | Ayurvega.com © 2012

No matter how the information is presented, there are three basic motivations for choosing a plant-based lifestyle:

Health

Animal Rights/Ethics

Environmentalism

Most veg*ns start out with one of these three reasons (mine was health). Most grow into an interest in all of them.

Here’s a little more about each of the three Big Whys:

HEALTH: According to the American Diabetic Association, “Vegetarians and vegans are less prone to heart disease, certain types of cancer, diabetes, and obesity than most meat-eaters are.” That alone is is reason enough for many people to consider a plant-based lifestyle. It was for me. My family has a history of all of the above, in addition a host of other “lifestyle related diseases.” Does yours? If so, a plant-based diet may help combat and reverse some of those conditions.

ANIMAL RIGHTS/ETHICS: "The question is not: Can they reason nor can they talk? But rather, can they suffer?" --Jeremy Bentham, 19th c. Philosopher, Oxford University

Ask 10 different vegheads their opinion on the issue of animal rights, you’ll get 10 different answers. It all boils down to this: vegans choose not to harm to another sentient being in order to feed themselves. Aside from all the issues of factory farming, contamination and the like, it’s really that simple.

In terms of ethics, there are some religious communities that follow a vegetarian diet. Speaking in detail on that subject is beyond the scope of this guide, but be sure to consult your clergy if that’s your motivation.

ENVIRONMENTALISM: Since the “Green Living” movement became mainstream, the plant-based population has exploded and continues to grow. The more people learn about how many resources are required to produce, maintain and feed livestock for food, the more clear it becomes that vegetarianism is the more sustainable choice.

Whatever your reason, you should only pursue this way of eating (and living) when it’s right for you. No one has the right to impose their beliefs on anyone else. There is no right or wrong reason to become veg*n. There is only your reason. Don’t go into this based on someone else’s rhetoric- you won’t last long.

Why Vegetarian, Vegan, or Plant-Based?

With new information about vegetarian & vegan living popping up every day, newbies often have a hard time getting a clear understanding of what this lifestyle is all about. There’s so much stuff out there; how can anyone tell what the “right” reason is for becoming veg*n?

Here‘s some food for thought:

It’s all over the news, the stores, the internet…everywhere: The word? Buy EVERYTHING organic. Suddenly, everything on grocery and drug stores shelves is “__% organic, natural, or eco-friendly.” How do you choose? Why Consider Organic? You should consider buying at least some of your food organic to avoid the wide range of toxic chemicals included in pesticides, herbicides, fungicides and non-organic fertilizers used by commercial farms. Another major concern is the introduction of GMOs (Genetically Modified Organisms) into the food supply. Since this is a relatively new practice, there is no long-term research available on the effect GMO foods have on human health. That being said, if you have any concerns, avoid. When it comes to food, particularly produce, the best way to ensure you’re getting the best (organic) bang for your buck is to buy certified organic. These items often cost more than their conventional counterparts though; even to the point of being cost-prohibitive (you choose not to buy because it’s not in your budget). If you’re on a tight budget, one way to stretch your money and avoid as many pesticides/GMOs as possible is to remember the Environmental Working Group’s “Dirty Dozen” List. These are the most heavily sprayed fruits and vegetables, and therefore contain the most pesticide residue. If at all possible, try to always buy them organic:

The Dirty Dozen Peaches Apples Sweet Bell Peppers Celery Nectarines Strawberries (All berries,

but these are sprayed most)

Cherries Pears Grapes (especially imported) Spinach Lettuce Potatoes

The flip side is “The Clean 15,” the EWG’s list of the least sprayed foods.

Does organic really matter? Newbie FAQ:

Agua de Pina This has to be the simplest, most

refreshing “recipe” ever. Very

inexpensive, but delicious enough

to be sipped in the finest hotel

spas.

What to Use:

1 Large Pitcher of water, (filtered is

preferred)

1-2c fresh chopped pineapple

Enough cheesecloth to wrap

pineapple (optional)

What to Do:

1. Fill your pitcher with water.

2. Put your pineapple chunks

inside the cheesecloth and

tie it into a bundle.

3. Put your pineapple bundle

into the pitcher, and steep

for 4 or more hours.

4. You can steep the

pineapple without the

cheesecloth; just strain the

water before drinking.

Variation: Take the pineapple chunks,

1/2c of agave nectar and 1c

of water & blend until

smooth.

Strain into pitcher and add

the rest of the water

(approx. 8c). Taste, and

adjust sweetness as

needed.

The Clean Fifteen Onions

Corn

Pineapples

Avocados

Asparagus

Sweet Peas

Mangoes

Eggplant

Cantaloupe

Kiwi

Cabbage

Watermelon

Sweet Potatoes

Grapefruit

Mushrooms

When Money is Tight

With the state of the economy over the last few years, organic food may not be an option at all for some people. If that’s the case for you, just buy the best food you can within your budget. Fresh is best! Eating a fresh pear is always better than a bag of greasy potato chips. Keep things in perspective.

: Check out your local farmers’ market or produce

stand for less expensive fresh produce. Talk to the vendors and ask them how they grow the food they’re selling. Because becoming registered as a “certified organic” farmer is quite expensive, many small farms can’t afford to do so. BY getting to know your local farmes, you might find food that is unsprayed and non-GMO for much cheaper than the big box stores, and you’ll be supporting a small business that cares for its customers.

Pantry Raid | Ayurvega.com © 2012

The foundation of this lifestyle change is what we eat. If you have a meat-centered kitchen, it’s going to be hard to get any traction on being plant-based without a little help.

: There’s a lot to buy on this list. As a

beginner, you’ll be tempted to go out and buy everything at once. DON’T.

Start with the basics – spices, oils, and the lower priced whole foods like beans - and build up from there over time. You can easily make all sorts of meals from the most inexpensive items listed here (red beans & rice, anyone?).

In the Cabinets: These kitchen essentials have become staples in households across the globe–plant-based or not-and with good reason. With a few of these basic dry goods, spices and oils, you can made a host of meals from cuisines- from Chinese to Italian. Keep your favorites on hand and see what vegetarian favorites you can create! Beans – both canned & dry Soak dried beans overnight in plain water. Add a teaspoon of baking soda if you’re new to eating beans. Trust me. Always keep a few cans around for days when you’re tired, or didn’t plan ahead. Find some you like & always keep them in your cabinet. Black Red/Adzuki Kidney

White/Cannellini Lentils (soaking not required) Chickpeas

Pasta – PLEASE try to use whole wheat/grain/gluten-free (quinoa, brown rice, etc.) pastas. Most of the time, they only costs a few cents more. Buy a lot when it’s on sale, it keeps for a while. Macaroni Farfalle Fettuccini

Rotini Linguini Couscous

shopping |

Pantry Raid | Ayurvega.com © 2012

Sweeteners Use your discretion here. Just a heads up: most refined white sugar is not vegan.

A couple of plant-based options are: Medjool Dates Agave Nectar Maple Syrup

Oils, Vinegars, & So On Extra Virgin Olive & Coconut Oil – Buy the good stuff; it makes a difference! Balsamic & Apple Cider Vinegar Soy Sauce & Sesame oil – Don’t do Asian without them (actually, don’t even try).

The Spice of Life Must-haves are:

Sea Salt, Black Pepper (buy a grinder) Red Chili Flakes, Cayenne Pepper Vegetable Bouillon (cubes/paste) Cumin, Coriander, & Fennel Seed Onion/Garlic Powder, Paprika Thyme, Basil, Sage, Rosemary, & Bay Leaf Nutritional Yeast, Turmeric Ground Cinnamon, Ginger, & Nutmeg PURE Vanilla Extract

You get the drift. NOTE: Always check to make sure the brand you’re buying does not contain eggs! Brown Rice, Organic Jasmine Rice (if you can budget it in) Canned, Diced Tomatoes (when tomatoes are out of season, these REALLY come in handy) Go for salt-free! Whole grains - as many as you like. Try a few of these: Millet Amaranth

Quinoa Kamut

They’re all ancient foods you can easily find at a health store. Start with quinoa. Almost whole grains – Like pearled Barley, Bulgur, & Rolled Oats: all cheap, versatile, and nutritious. Whole grain flour - You’ll probably use Whole Wheat & Spelt the most. If you’re gluten free, check out some of the great products on the market from companies like Bob’s Red Mill. Vital Wheat Gluten – to make homemade seitan (we’re not there yet). Do not use this if you’re gluten-intolerant/allergic. Textured Vegetable Protein (TVP) – a meat substitute for tacos, Manwich, etc. Building Blocks for Cooking: If we out left oils, herbs & spices, what would be the point of this list? Spices bring all food (vegan or not) to life. Even if you’re on a budget, I suggest not skimping here. Quality spices can bring a lot of depth and flavor to your food. Don’t cheat yourself by going for the bargain basement stuff.

Dates are a great source of calcium, fiber & other vitamins & minerals.

Pantry Raid | Ayurvega.com © 2012

In the Fridge:

Fresh/frozen vegetables – Go for what’s in season…it’ll taste the best. Here are a few suggestions that I buy nearly every week: Spinach Broccoli (fresh/frozen) Cabbage Mushrooms Onions Tomatoes Eggplant Onions Okra (frozen unless it’s summer) Lettuce Kale Squash Greens Carrots Garlic Potatoes Seriously, what CAN’T you do with these? Fresh/frozen fruit – for snacks, smoothies, juices, dessert, whatever Blue/Straw/Rasp/Blackberries (frozen unless it’s summer) Cherries Grapes Apples, Pears

Oranges, Grapefruit Bananas Pineapple, Mango, Kiwi Watermelon Lemons, Limes, etc.

Peppers – Jalapenos, serranos, dried chipotles, bell, etc. Fresh Herbs – Essential to vegan cooking (IMHO). Keep parsley, basil, & cilantro on hand. Pick up others as needed. Proteins – tofu, tempeh, seitan. I usually buy only tofu. Tempeh, occasionally. Seitan is really easy to make at home and very versatile.

Pantry Raid | Ayurvega.com © 2012

Dawn Delicious Serves 2 (or, 1 really thirsty greenie)

Try this one on for a power packed morning.

1c almond milk (or your favorite non-dairy milk) 1c each: baby spinach, romaine lettuce-ribbed, chopped (organic if you can get it) 1 frozen banana ¼ c rolled oats 2 handfuls frozen berries (whatever floats your boat) Agave nectar, to taste (or your favorite vegan sweetener) 1/4 tsp ground cinnamon, ginger 1 tsp spirulina (optional) 1 tsp of flax OR coconut oil (optional) 1 Tbsp each: ground flax & hemp seed (optional) 1 scoop of your favorite vegan protein powder (optional)

Grind the oats into a fine powder in your dry blender. Combine 1/2c almond milk, greens, & spirulina in

your blender. Whiz until well mixed. Add your frozen banana, as much fruit as your want [use fruits you

like!]. Give it another whirl. Add your ground oats & other ingredients & blend.

Toss in all the other extras you’d like to use. Blend everything up until smooth. Give it a taste. If it’s “too

green” for you, add a little more fruit. Adjust the sweetness as you like. When you’re delighted with the

result, pour yourself a glass & have at it!

Non-dairy milk – Almond is great! Try rice, hemp, soy, oat…there are all kinds! Keep sampling until you find something you like. Vegenaise – For us mayonnaise lovers… If it’s not in the budget, try some hummus on you sanwich instead. Earth Balance – Because vegans don’t use butter, you see… Vegan sauces & salad dressings – Try your hand at making your own. It’s easy, fast & economical (cheap). For those not comfortable with DIY yet, there are some good choices to be found in any local market; just be sure to read the label! Fruit juice – As always, fresh is best. If pre-made is the most convenient option for you look for all natural fruit juices with little to no added sugar. Here’s a hint: that “Sunny D” drink is not juice…neither is anything with “_____ Punch” in the name. Raw nuts & seeds – Keep these refrigerated because they go bad quickly in heat/light. I almost always have these in my kitchen: Almonds, cashews, walnuts, pumpkin, sunflower, & flax seeds. Buy them raw (unsalted, unroasted, etc.) because they’re more versatile. Bread – Whole grain or sprouted. Ezekiel 4:9 sprouted grain is great, but if you’re on a budget, go for a good whole grain. Or, make your own.

Pantry Raid | Ayurvega.com © 2012

Snacks! Having trouble with cravings for the sugary, salty dairy and egg-filled snacks you remember? Here are a few ways to make the transition easy:

Cookies & crackers - These are so crucial for new vegans. Find something as healthful as possible & keep it around for when you need a little nibble.

Dried fruits – Cranberries, Raisins/Sultanas (golden raisins), Apricots, whatever else you like. They’re delicious & definitely pack a power punch. Be careful, though. Look for unsulphured dried fruits without added sugars & oils.

Popcorn – A quick, healthy & completely customizable snack. Buy the loose, dry kernels, put a 1/4c in a paper lunch bag & pop it in the microwave. (You can also easily pop some on the stovetop.) Add nutritional yeast, sea salt & a little coconut oil for a cheesy treat. Can you dig it?

Power Packed Popcorn Granola Bars What to Use:

1.5 c Rolled Oats

1 c Unseasoned Popcorn

½ c Craisins (or other dried fruit)

¼ c [vegan] mini chocolate chips

1/2 c peanut butter (or other nut butter)

1/3 c unsweetened applesauce

¼ c Agave Nectar

2 Tb EV coconut oil

½ tsp pure vanilla extract

Sea salt, to taste

A Few Optional Add-Ins (I always Use):

2 Tb Flax seeds (coarsely ground) 1/4c chopped, raw almonds or cashews 2 Tb raw sunflower seeds Pinch of cinnamon

What to Do:

1. Grind the air/stove-popped popcorn in a food processor (or dry blender) into small crumbles.

2. Combine all the dry ingredients in a large bowl.

3. Combine the liquid ingredients in a separate bowl. Mix until well combined.

4. Add the liquids to the dry ingredients and mix

until all the dry ingredients are coated.

5. Press the granola mix into a parchment/foil lined pan.

6. Pop the pan into the fridge for 30 mins. or so…

7. Once the mix has solidified, cut into bar size and

wrap individually. Store in the fridge to snack on as needed.

Pantry Raid | Ayurvega.com © 2012

Sometimes you just don’t have the time to make anything from scratch. You may be too tired, sick, or just not want to be bothered. When that time hits, it’s good to have a few deli slices, some Daiya cheese, or a chick’n patty on hand so you don’t starve to death or order crap.

There are more wonderful new plant-based convenience foods hitting the shelves every day. Though they’re great for an occasional treat or last minute meal, these types of food shouldn’t be the foundation of your veg*n diet.

When you do choose to eat for convenience, be sure to read labels. Just because a product is labeled as “natural” or vegan doesn’t mean it’s healthy.

To maximize the benefits of living a plant-based life, focus your meal planning on using fresh, whole food products as often as possible. You’ll see they do the body good, and there are lots of opportunities to use natural foods in surprising new ways in a vegetarian/vegan kitchen.

A Few Tips on Choosing Healthy Convenience Foods

1. Go for the least processed products possible. When choosing snacks and quick meals, stay as close to nature as possible. The less processed your food, the fewer additives and preservaties you’re consuming. Convenience foods should offer an efficient source of fuel for you, not unnecessary chemicals.

2. Learn what to look for on product labels. The more you learn about unnatural and GMO additives, the more your health will benefit. Keep an eye out for trans fats, hidden sugars, and chemicals.

Ingredients are listed on labels in descending order of amounts. This means that the first ingredient listed is the most prevalent, the second the next, and so on.

Example: Flour, rolled oats, evaporated cane juice, partially hydrogenated canola oil, dark chocolate chips…

This cookie is mostly flour; oats are the 2nd most prevalent ingredient.

When shopping, be on look out for the following:

Did You Know?

All of the following are

forms of sugar:

Sucrose

Dextrose

Fructose

Maltose

All the other “-ose”

Maltodextrin

Evaporated Cane Juice

Agave Nectar

Brown Rice Syrup

High Fructose Corn Syrup

Barley Malt Syrup

Fruit Juice Concentrate

Convenience Foods

Pantry Raid | Ayurvega.com © 2012

Hidden Sugars – Anything ending in “-ose” is a form of sugar. When a product contains several of them, avoid. Other forms of sugar are “evaporated cane juice”, “brown rice syrup”, “agave nectar”, etc.

Rule of Thumb: If sugar’s in the 1st four (ingredients), leave it in the store.

Partially Hydrogentated Oils (trans fat) – According to research, coronary heart disease (the number one cause of death in the US) is consistently linked to consumption of a lot of trans fats. Though there are some natually occuring versions, the chemically altered forms of these substances are a very real danger. Avoid them whenever possible.

Articial colorings and flavorings – This is pretty much self-explanatory. When possible, it’s best to avoid unneccessary chemicals.

3. Opt out of fast food whenever possible. It’s true; sometimes a fast food meal can’t be avoided. Sadly, even the vegan options at these restaurants are not the healthiest choices. When you really need something on the go, don’t be afraid to ask for the “nutrition facts” before ordering- all fast food restaurants are required to have them available.

Pantry Raid | Ayurvega.com © 2012

Thank you! Thank you so much for reading this little e-guide. I hope you enjoyed the Pantry Raid, and got

some great ideas on how to easily implement a plant-based lifestyle in a simple, affordable

way. Whatever path you choose, whether it’s vegan, vegetarian…or just incorporating more

fruits and vegetables into your present way of eating, I wish you great health and continued

success.

Need a Little Extra Push?

Changing your lifestyle can seem overwhelming. Even the most accomplished people need a

little help with taking the first steps toward greater health. If you’re looking to hit the ground

running, and leverage the power of a coach to reach your goal, I’d love to help.

If you have questions about tailoring the plant-based way of eating to your lifestyle, or need

more advice on making this a sustainable choice, let me assist you with personalized one-on-

one coaching.

Whether you’re brand new to veg*n eating, plant-curious, or looking to spice up your current

eating plan, we’ll design an accountability program that works for you. I’m available for

coaching in-person or by email, phone & Skype – whichever is convenient for you.

To get started today, simply fill out the coaching form now. I’ll contact you to find out more

about your goals, and how we can work together to get you there.

You have full permission to email, share or post this document to share with anyone, anywhere…as long as you don’t make any changes to its content or format.

You are welcome to print & give it to someone you care about. The rights to present this material in any other form remain with

the author. Enjoy!