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Plant-based shopping list THE BASICS WONDERING WHERE TO START? WE SEE THE WHEELS TURNING... TO LIGHTEN THE LOAD, WE’VE PUT TOGETHER A LIST OF MUST-HAVE ITEMS TO GET YOUR PLANT-BASED PANTRY FULLY STOCKED WHOLEGRAINS Why? These guys are the energy boosters and loaded with vitamins and fibre. They keep you feeling fuller and energised for longer. Choose from: Wholewheat pasta Brown rice Spelt Rolled oats Pearl barley Bulgur wheat Samp Splurge: Quinoa NUTS AND SEEDS Why? We usually associate calcium with dairy products but some nuts and seeds are a source of calcium too.. Plus they contain heart-healthy fats (such as omega-3s), essential for a balanced diet. Choose from: Flax seeds/linseeds Pumpkin seeds Peanuts Almonds Walnuts Cashews Splurge: Pine nuts Sesame seeds Don’t forget the nut butters! Opt for those without the nasties (no added sugar or salt). They’re more beneficial when they simply contain the nuts that have been ground into a paste. If you can, splurge on tahini (sesame seed paste) for buckets of flavour! LEGUMES AND BEANS Why? Excellent sources of protein and fibre, plus they provide a slow release of carbs (energy), making them low-GI. Choose from: Chickpeas Lentils Kidney beans (white and red) Red adzuki beans Split peas Butter beans Baked beans Black beans DID YOU KNOW? Red lentils cook quickly which means they work well as a thickener for soups or stews. Black lentils take longer so they are perfect for adding chunky texture to dishes. DAIRY Why? You might be missing the creaminess of dairy products. These will fill the gap and add protein if you’re using soy- or nut-based products. Coconut products will also add tons of flavour and creaminess. Choose from: Coconut-based yoghurt (as opposed to coconut-flavoured) Plant-based/vegan cheeses Oat milk Almond milk Soy milk Coconut milk/cream (canned, for cooking) If you can, splurge on protein-rich tofu (made from soy beans), which stands in for chicken and mushrooms in many recipes. GOOD INVESTMENTS Buy one or two new spices each month to boost the flavour of your everyday staples. Choose from: Coriander and cumin (ground and seeds) Fresh turmeric Smoked paprika Masalas and curry spices Splurge: Sumac Chipotle chilli  LIVING ON THE VEG CUT OUT AND KEEP Stick this on your fridge or pantry cupboard so it’s always on hand when you plan your next shop. CONDIMENTS Stock up on a few basic sauces packed with savoury umami flavour. This adds great depth of flavour, and that “meatiness” meat lovers will be missing. Choose from: Soy sauce Tamari (gluten-free soy sauce) Hoisin sauce Miso paste Marmite Molasses (this one’s a splurge) START WITH ONE SMALL THING Instead of throwing out an entire pantry to go plant-based, transition into it by eating a plant-based meal once or twice a week to start with. And even if that’s your limit, it’ll be good for your health and easier on our planet too! 82 | Fresh Living – Spring 2021 81-Plant Based COR 2.indd 82 2021/08/23 15:32