Plant-Based Shopping List...

Have you ever wondered how to get a diverse range of plant-based foods into your diet? We can get stuck on the staples and not venture too far either side. Below is a list of foods for you to consider adding into your wholefood plant-based way of eating.

Fresh veggies in season

• Leafy greens (spinach, kale, swiss chard, bok choy, rocket)

• Broccoli, green beans, brussel sprouts

• Carrots, cauliflower, eggplants

• Sweet potato, potato, pumpkin, beetroot

• Onions, garlic, ginger

• Cabbage (red, green, savoy)

• Avocado, tomato

• Capsicum (red, orange, green, yellow)

• Mushrooms (oyster, shitake, swiss brown, portobello)

• Chilli peppers

• Other fresh fruit and veg in season

• Fresh herbs - basil, coriander, parsley, oregano, thyme, dill, chives, curry leaf, sage

Frozen veggies

• Edamame

• Peas

• Green beans

• Spinach

• Carrots

Fruits in season

• Berries (blueberries, raspberries, strawberries)

• Apples, pears, peaches, plums, nectarines, melons

• Citrus, oranges, mandarins, grapefruit, lemon, lime

• Banana, pineapple, kiwifruit, watermelon, grapes

Frozen fruits

• Berries

• Mango

• Banana

• Pineapple

• Cherries

• Acai

Dried fruits

• Apricots

• Figs

• Currants

• Raisins

• Dates

• Prunes

• Cranberries, blueberries, gojiberries

• Mango

• Papaya

High Protein foods

Pulses/legumes (dried or canned)

• Chickpeas

• Lentils (red, green, puy, brown)

• Beans (red kidney, black, pinto, navy, butter)

• Split peas

• Mung beans

Tofu

Made from curdled soybean, tofu is relatively bland on its own. There's a few tips and tricks to preparing and sauces to use when cooking. Experiment with different types and ways to prepare tofu to get the most of this nutrient-rich super food

• Silken

• Medium

• Firm

• Tofu Skins

• Fermented tofu

• Shredded tofu

• Marinated tofu

• Smoked tofu

Tempeh

Like tofu, tempeh is made from soybeans. Tempeh's fermentation process and its retention of the whole bean give it a higher content of protein, dietary fibre and vitamins. It has a firm texture and an earthy flavour which becomes more pronounced as it ages. Tempeh can be an acquired tasted - one recommended you try to acquire.

Seitan

Seitan is a food made from gluten, the main protein of wheat. Often called "wheat protein" or "wheat meat" seitan is a healthy meat alternative with a texture very similar to meat when cooked. Like tofu and tempeh it's also high in protein, versatile and takes on other flavours easily.

Plant-based Meats/convenience foods

• Quorn

• Veggie sausages

• Veggie burgers

• Mushroom based meats

• Veggie schnitzels

• Textured vegetable protein

• Ready made meals

• Veggie pies

Other

• Protein Powders (hemp, pea etc)

• Vegan protein bars (sometimes foods)

Nuts

• Walnuts

• Almonds

• Brazil Nuts

• Pecans

• Pistachios

• Cashews

• Unsalted mixed nuts

• Nut butters (almond, peanut, cashew, macadamia)

Seeds

• Flax/Linseeds

• Chia seeds

• Hemp seeds

• Sesame seeds

• Sunflower seeds

• Pumpkin seeds

• Tahini and other seed butters

Nutritional Yeast

Nutritional yeast has a cheesy savoury flavour and is a great vegan cheese substitute. It is also a great source of vitamins and minerals containing all nine essential amino acids, making it a complete protein similar to those found in animal products.

Healthy oils

• Olive

• Canola

• Avocado

• Rice Bran

• Flaxseed

• Coconut (in moderation)

Herbs & Spices

• Dried herbs, oregano, smoked paprika, rosemary, cayenne pepper, bay leaves, marjoram, thyme, lemongrass

• Garlic powder, onion powder, cumin, coriander, turmeric, cinnamon, all spice, cardamon, mustard seeds, peppercorns

• Zaatar, garam masala, chinese five spice, Egyptian dukkah, Jamaican jerk,

Flours

• Wholemeal

• Chickpea (high protein)

• Teff (high protein)

• Oat (or blend oats into flour)

• Vital wheat gluten (for home made seitan)

Other Pantry Items

• Vinegar (apple cider, balsamic, white)

• Vegetable stock

• Seaweed (nori, wakame, kelp)

• Dairy free dark chocolate

• Canned tomato

• Prepared vegan soups

• Soba noodles

Whole Grains

• Oats

• High fibre wholemeal grainy bread

• Wholewheat pasta

• Pulse pasta (chickpea, edamame, mungbean)

• Minimally processed grains - brown rice, farro, quinoa, couscous, barley, freekah, amaranth

Fridge

• Soy milk

• Oat milk

• Rice milk

• Pea milk

• Coconut milk

• Hemp milk

Dips & Spreads

Focus on dips and spreads made with wholefoods

• Hommus

• Babaganoush

• Beetroot

• Egg-free mayo

• Miso paste

• Olive tapenade

• Guacamole

• Broadbean dip

• Spinach and artichoke dip

Plant-based Cheeses & Yoghurts

• Soy Yoghurt

• Coconut Yoghurt

• Nut-based Yoghurt

• Cashew nut cheeses

• Almond feta

• Truffle brie

• Cashew parmesan

• Hemp parmesan

• Vegan cheddar

• Vegan mozarella

• Vegan sour cream

• Vegan cream cheese

• Oat cheese

Source: No Meat May - plant-based shopping list