Resources 2017-07-24T08:48:08-07:00

My Vegan Kitchen


Transitioning to a vegan lifestyle can seem overwhelming in the beginning. Most people will wonder what you will eat and where you will get your protein. Not to worry, the list of foods is plentiful and so are the sources of protein.


With an open mind and this list of kitchen staples, you will be exploring and enjoying new flavors, new dishes and your old favorites without animal products.


Begin your transition by replacing animal products with those similar to your favorite foods. Plant based meats, cheeses and milks make the transition easier and much more likely that you will stick with your new lifestyle.



Fruits and Veggies:

This list is endless but it might start with those you are most familiar with like, broccoli, green beans, potatoes, spinach, apples, pears and strawberries. Eventually you might find papaya, mango, jackfruit, bok choy, and watercress in your cart!

Tip: a variety of frozen fruit is good to have on hand for smoothies.


Nuts, Nut Butters and Seeds:

Having a variety of seeds and raw nuts on hand makes for a good snack and a good addition to your salads. Use almonds or cashews to make homemade non-dairy milks!


Peanut, almond and cashew butters are a great protein to mix into your smoothies. You can have nut butters with apple and banana slices for a great snack! And don’t forget about PB&J’s! Never too old for a good ole peanut butter and jelly sandwich, on upgraded bread of course! Look for organic sprouted bread!



One of my favorite grains is quinoa. Quinoa is considered a super food as it is gluten-free, high in protein and contains all nine essential amino acids. It is high in fiber, and contains manganese, magnesium, iron, potassium as well as a host of other vitamins and minerals. Use quinoa in recipes that call for rice. You can also have it for breakfast like you would oatmeal.


Wild rice, amaranth and barley are also good options.



Keep dried beans as well as canned beans on hand for a nice addition to your soups, salads and veggie burgers. Beans contain protein and fiber, which will keep you feeling fuller longer.


Non-Dairy Milks:

Replace the cow’s milk for healthier non-dairy options. The varieties that the grocery stores now carry are plenty!

Ex: almond, cashew, rice, soy etc.….



Cheese seems to be one of the hardest animal products for most people to give up. It’s no wonder; cheese contains casomorphins, which can have an opioid effect. Plant based cheese will come in handy when you want to make your favorite dishes that contained cheese from a cow, like pasta, Mexican food or veggie burgers.


You can also make your own cashew cheese sauce that is great for mac – n – cheese.


Butter and Spreads:

Earth Balance has a non-gmo, non-hydrogenated, organic butter spread. Use it in place of butter that comes from a cow.


Hummus is a great option as a vegetable dip or as a spread on sandwiches.


Avocado is a staple in my house. It goes on everything and guacamole also makes for a great sandwich spread and in burritos!


Egg Replacer:

Flax eggs make a great egg substitute for baked goods recipes.

  • Mix 1 TBSP of ground flax seeds with 3 TBSP of hot water, stir and let sit for 5 minutes until the consistency of an egg.


Use pureed bananas in place of eggs in pancakes and French toast.


Egg replacer powders may be necessary for some cake and dessert recipes.


Herbs and Spices:

Have a wide variety on hand. Herbs and spices are what flavor our food. If you think about it, herbs and spices are what flavor the animal meat to make it palatable.




Maple syrup


Dried fruits

Cacao powder – Cacao is the purest form of chocolate.

These are all great to use as a natural added sweetener.


Enjoy stocking your new vegan kitchen! Your health, the earth and the animals will love you for it!


May you live well,

May you be well,