The Refrigerator: Cold Items & Condiments

Part 2 of the Vegetarian Shopping List!

This list was compiled by looking in my fridge. One of the first things I did while I was in Delaware and before I moved into the apartment was stock up on condiments (DE = no sales tax!) so there are a lot of items that are just fun to have, such as liquid smoke. On your next shopping trip, buy two items that strike your fancy. I cannot express enough how I truly could not make such flavorful dishes without these items.

To demonstrate how useful a few of these are, I provided a stir-fry sauce recipe courtesy of Terry Walters.

  • Firm tofu (Try to buy locally made tofu for positive environmental factors!)
  • Tempeh (Fermented soybeans)
  • Seitan (Extracted wheat gluten)
  • Pita (Whole wheat)
  • Soy, rice, or almond milk
  • Veganaise (Vegan mayonnaise)
  • Earth Balance (non-milk and non-trans fat butter/margarine)
  • Vegan Worcester sauce
  • Vegan liquid smoke
  • BBQ
  • Hot sauce (I recommend Sriracha)
  • Chili paste
  • Natural maple syrup (Great for stir-fry sauces and yogurt. Also a substitute for corn syrup)
  • Agave nectar
  • Stone ground mustard (Good for dressings)
  • Soy sauce
  • Assorted jams
  • Peanut butter
  • Tahini
  • Lemon juice (HUMMUS!)
  • Rice vinegar (Great for stir-fries)
  • Liquid aminos (All purpose seasoning, soy sauce substitute)
  • Red wine vinegar
  • Apple cider vinegar (Removes gassy properties of legumes like lentils and chard)
  • Edamame (The only frozen vegetable I will readily approve)

Where to buy these items: local green grocers, Fairway, health stores, and many items can be found at your local grocery store!

Note: If you have a soy or gluten sensitivity (or any other health concern for that matter), please do not buy the items that may make you sick. Check all ingredients on labels!

Other note: Fake meats act as an easy transition to the vegetarian diet. However, try not to rely on these too much. Highly processed foods are just not good for the body. Make your own veggie burgers (oh, surprise recipe!) by using cooked lentils, 2 shredded carrots, a shredded potato, diced onions, and a little flour. Mash together, form into patties, and bake at 350 F.

Stir-Fry Sauce

  • 2 tbsp olive oil
  • 2 tbsp liquid aminos
  • 2 tbsp natural maple syrup
  • 1-2 tbsp chili paste
  • Fresh ginger and/or garlic
  1. Mix ingredients together in a cup and pour over steamed vegetables. If you want a thicker consistency, add more maple syrup and chili paste. Enjoy!

Author: 2birds1scone

My name is Shayla and I talk about food. A lot. I live in Brooklyn, NY where I work as a data nerd in the startup world. As much as I wish I could say I've been a healthy vegetarian for the past 8 years, I can't. I started off as many veg's do: eating primarily processed soy products, pasta, and pizza. I also brought meat back into my diet when I started a job in catering. When I realized that cutting out meat didn't make me feel any better and I was still gaining weight, I decided I needed to make some major changes. I started experimenting and researching; I found that the fresher the food was, the more I enjoyed it. I believe we are what we eat. How we feel and what we eat is so profoundly interconnected. It's impossible to exclude factors like diet and lifestyle when you are trying feel better overall. I understand how difficult eating (or just finding) healthy food can be which brings me to this blog. I aspire to help people make healthy living easier. 2birds1scone is a place for suggestions, inspiration and shared information. It's about bringing healthier perspectives to every part of your life. Please feel free to submit your thoughts and recipes! Namaste. "One choice at a time, with intention and compassion for our selves and our planet, we can eat clean and live well." -Terry Walters

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