New to veganism? Make sure you don't burn out on sugar, carbs, and soy by using this basic shopping list as a guide at the grocery store. Starred items should be staples:
Greens need to be a significantportion of your diet for fiber, iron, calcium, detox, and alkalinity. Start with these, and try eating 2 salads a day:
-kale (especially dino and curly)
-romaine (counts as a deep green!)
-parsley or cilantro
OILS & GOOD FATS:
You NEED good fats. They carry 9 cal/g while proteins and carbs have 4. This means sustained energy, plus hormone support, and essential nutrients.
-organic, cold-pressed olive oil
-organic, cold-pressed flax/hemp oil
-raw nuts & seeds (almonds, cashews, sunflower, pumpkin)
-avocado (eat as many as you want a day)
Sweet, non-sweet, and fatty fruits—with seeds is best. Seedless = hybridized.
-olives (sundried best, not in a can)
-cacao (raw chocolate: look for powder, nibs, or whole beans)
-tomatoes -cucumber -all berries (don't forget dried goji berries)
apples -oranges, grapefruit (and eat your citrus seeds, too!)
-hemp (seeds, powder; contains essential fatty acids; sprinkle on salads or blend in smoothies)
-hummus (so many kinds! Become a connoiseur)
-raw almond butter-*raw nuts and seeds (almonds, cashews, pumpkin, sunflower)
CARBS (when buying carbs, look for sprouted grain breads or tortillas, sometimes in the cold section):
-Ezekiel sprouted grain tortillas (best toasty...we spin/flip ours over our stove's open flame, ready in seconds to be filled with hummus, greens, olive oil, and sea salt)
-Ezekiel sprouted grain bread (so many kinds)
-rice (brown is more nutritious, but also more glutenous than basmati white)
You may as well start now! These are essential for building good bacteria in the gut, especially B12. Find these in the cold section:
-raw sauerkraut (throw in a nori wrap with avocado, Vegenaise, greens, and salt!)
-Bio-K non-dairy "yogurt" (expensive, but do it once in a while)
-coconut kefir (all you need is a TBS/day)
SWEETS & SWEETENERS:
-dark chocolate bars
-Nutritional yeast (great for B12. Use like you would parmesan, or in salads and soups for that extra hearty flavor. We put this on everything)
-Braggs Aminos (every health food store has it. Savory salty flavor; easiest salad dressing: olive oil, Braggs, nutritional yeast)
-Himalayan sea salt (very important investment. See why)
-Tofutti (non-hydrogenated vegan cream cheese; original flavor is our fave)
-Daiya cheese (best tasting, and NO dairy/soy! Made from cassava root...and it melts!)
-rice milk, almond milk, hemp milk
Start with at least one of the following:
-spirulina powder (we like Pure Hawaiian Spirulina Pacifica in salads and smoothies)
-chlorella tablets (if our 6 y.o. likes to chew these for fun, you can certainly handle it, or put them in a smoothie)
-pick a protein: scoop of almond butter/almonds/cashews/hemp
-big spoonful cacao powder
-pick a green(s): spirulina/chlorella/mint/parsley
-sweetener: agave or dates -ice...and BLEND!
-toasted Ezekiel tortilla with hummus, greens, and sprinkled with olive oil, nutritional yeast, spirulina, and sea salt
-kale salad (recipe here) topped with tomato and cucumber
-Apples and almond butter
-Avocado and sea salt
-Goji/cashew/cacao bean trail mix
-Cucumber and sea salt
-Quinoa with chopped parsley/green onions, olive oil, braggs, garlic
-Romaine salad with a dollop of dijon, olive oil, sea salt, and agave
No one doesn't like this savory salad. It's the one recipe we've spread around the most...and it's a life changer.
1. Wash the kale (any kind will do).
2. Debone (or not) and chop/rip up.
3. Add Braggs Aminos to taste and coat with olive oil. The more you stir and massage, the softer the kale.
4. Top with nutritional yeast.
Keep a head or two of washed kale in your fridge in a salad spinner and you'll be set for days. Or make a huge batch and marinate overnight.
Other great toppings: red onion or garlic, a dollop of hummus, lemon juice, sea salt, avocado, dried cranberries and sliced almonds, spirulina powder.
Pink Himalayan Salt, unrefined.
Don’t believe the negative hype about salt! Good salt is essential.
There are books written on the benefits of unrefined salts, but here are 3 tidbits you need to know:
•Table salt = sodium chloride.
The table salt that most people eat daily—is the same ingredient shipped for use in industrial products like chlorine, laundry detergents, explosives, and plastics. Your average table salt has been heated, iodized, bleached, and filled with additives and anti-caking agents, making it unrecognizable to the body and creating havoc instead of balance in your fluids and cells. We came to use this “pretty,” white, smooth substance instead of the real deal simply for aesthetic and economic reasons —many grocers dislike the good salt because when it (naturally) clumps together, they consider it “unsellable.”
•Unrefined salts contain crucial minerals and trace elements.
High-quality salts like Celtic or Himalayan sea salts, naturally contain 80-100+ minerals and trace elements that every system in your body uses to function properly—to think and move (nerve impulses), digest, regulate blood pressure, maintain an electrolyte balance, etc. •Healthy human blood and lymph fluids actually mirror the mineral and trace element balance of ocean water, making unrefined sea salt a healing, “balancing food” in nearly everyone’s diet.
•Trickery is standard.
Look for “unrefined” salts—they're usually off-white, greyish, or pink. Unless the package clearly states “unrefined” or something similar, brands labeled "sea salt" are most likely just refined sodium chloride. Those rascally salt hustlers! Well, they’ve got nothing on you now.