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
- 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
- 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.
- 2 tbsp olive oil
- 2 tbsp liquid aminos
- 2 tbsp natural maple syrup
- 1-2 tbsp chili paste
- Fresh ginger and/or garlic
- 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!