I don’t know about you, but I seem to buy many of the same foods each week. Of course I mix it up a little, but there are always around 10 or so foods that seem to always be there. So, I thought I would share them with you.
Now even though all these foods are vegan, they don’t have to be only for Vegans or Vegetarians. The key thing to focus on is that they are all healthy, clean and nourishing foods that will bring a huge does of nutrients to your diet, which really is the most important thing…….Vegan or not.
So here you are, 10 foods every Vegan, Vegetarian or Meat eater should be adding to their shopping list each and every week.
I thought I would start with one of my absolute favourite foods and a true daily essential, the amazing lemon. I always start my day with lemon water as a way to wake up my body and get it ready for food, and then I also love using it through out the day to bring out zest-iness in my food. I’m a big believer in using lemon juice and olive oil as a simple salad dressing, squeezing it over avocado on toast (perfection), or into my green smoothies, which actually helps me to absorb all the plant-based iron goodness from the spinach and kale. How amazing is that!! Definitely a weekly and daily essential for me.
My number one favourite food. I 100% eat one a day and am very confident in making a meal out of nothing, so long as I have avocado on hand. I love it spread on toast, blended into my green smoothies (this makes them super creamy), mixed into my salads and even just simply eaten from the skin with some lemon, salt and pepper. Oh and you have to try making guacamole with just one avocado, 1 garlic clove, some lemon and salt and pepper and using that as your special dip to help you sneak a bunch of raw vegetables into you and your families’ diets. The best trick in the book!
Spinach + Kale
As a Vegan greens are such an important part of my diet. They offer a huge amount of protein, iron and calcium. I add them to my greens smoothies, using them as the base for my salads and adding a big handful to my bowls of pasta or risotto to balance them out. Greens are also amazing for digestion and for your liver, as they are really bitter and help you to break down your food. Try picking up a bag of each of them next time you’re at the supermarket and have a play with some new recipes.
Out of all of the grains that I eat, brown rice would be my favourite. I enjoy having it with chilli’s and stir-fry’s, as a way to bulk up a vegan meal and also to fill my diet with fibre and B vitamins. I always soak my brown rice in water overnight. This helps to break it down and make it more digestible . So important if you eat brown rice or any other grain on a regular basis. Try to also find an organic brown rice which keeps it as clean as possible and it even tastes better (well that’s what I think).
Cashews + Almonds
These two nuts are my favourite!!! I use them to make nut mylk each week and also to whip up creamy cashew cheese for my dips and salads. I also love adding them to my trail mix as they are both such great healthy fats, which keep me full and also help to keep my skin, hair and nails looking their best. I only ever choose the raw versions, unless of course I can find some tamari almonds or tamari cashews which are a nice treat every once and a while.
I always have a bag of kumera on hand – great for a quick meal. A favourite way to cook them is in the oven and cooking them whole before stuffing them with beans, avocado, greens and a dollop of cashew cheese. This is definitely our favourite quick and easy weeknight meal. I also enjoy making kumera chips on the weekend or mashing them with almond milk for a creamy mashed kumera dish, which is delicious with lentils and veggies.
Tins of Beans
You will always find a selection of tins of beans in our pantry. I would like to say that I spend hours in the kitchen soaking and cooking my beans from scratch, but honesty that’s just not me. What I do instead is use tins. They are easy and they encourage me to add beans to my diet, which just wouldn’t happen if I had to cook them first (haha). I love pinto beans, black beans, chickpeas, cannellini beans and baked beans. The perfect easy source of protein for vegans and meat-eaters.
Tins of Tomatoes
Of course right next to the beans in our pantry are a few tins of tomatoes. We only buy organic (like with the beans) and we use them to make quick and easy pasta sauces and to add to our chilli’s. They are so handy to have on hand and have saved us on multiple occasions from resorting to takeout’s.
Now I couldn’t forget coconut yogurt, it’s one of my favourite foods and something that I eat every day. I love the Raglan coconut yogurt brand and typically pick up a flavoured jar and plain one for the week. Matt and I love having a few dollops in the morning with fruit and then adding it to dressings to make them creamy, or even using it in replace of sour cream in recipes. A definite staple for any fellow dairy free girls.
Sauerkraut or Kimchi
Lucky last, the delicious sauerkraut and kimchi. I have only recently started eating these fermented foods, but now that I have I’m hooked. I add them to my toast in the morning with avocado and hot sauce (my favourite), mixing them into my abundance bowls and salads, or having them with tofu and brown rice. So delicious and such a great way to fill your diet with probiotics. The great thing is that you only need 1-2 tbsp a day to get the benefit. My favourite brand is the “Be Nourished” brand, which has a great range and which is so delicious.
And there you have it, 10 foods you need to add to your shopping list each week regardless of your diet. I hope this helps you to realise that eating healthy and eating clean doesn’t need to be complicated and/or expensive (even though coconut yogurt can be a little bit pricey). I don’t buy a lot of different foods each week, but if I do they simply just compliment these 10 essentials, which help me to make quick and easy meals every day.
I’d love to know what your essential weekly foods are, so please comment below and let me know.