the vegan pantry
Making the switch to a vegan diet doesn't mean buying a lot of special vegan products, as the staples of your vegan pantry should be whole, unprocessed plant foods that are readily obtainable at your local supermarket or wholefood store.
It is recommended that processed foods be minimised and only used in small amounts to add extra flavour to meals or occasionally for convenience. Below are some dietary staples plus some other foods that might be handy to have in your pantry or fridge, especially when you are new to vegan eating.
BASICS
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Breakfast BreadVitality Bakehouse offers a variety of breads which are all gluten free, dairy free and egg free. This breakfast bread is delicious! Check your health food store to see if they stock it. |
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ChickpeasChickpeas are another member of the legume (lentils, beans and peas) family. They can be bought dried or canned and are great in a curry, a risotto or salad. They can also be used to make your own hummus and other dips. |
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Dried or Canned Beans
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Flaxseeds
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LentilsLentils are part of the legume family and the most common varieties are brown/green and red. Red lentils do not require soaking and become mushy when cooked whereas brown/green lentils retain their shape. If you are fortunate to live near an Indian grocery store you will no doubt find many other varieties of lentils there, which can be used to make delicious dhals, soups, dips and curries. |
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Non-Dairy MilksThere are a wide variety of non-dairy milks available. Soy and rice milk is readily available in supermarkets, both in the fridge section and on the shelf. Other varieties such as almond, oat, quinoa and hemp milk can be found in health stores. |
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NutsApart from being a handy snack, nuts can be added to salads, stir fries and other dishes adding protein, fibre, vitamins and minerals. They are best bought raw and unsalted and will keep fresh longer if kept in an airtight container in a cool place. Brazil nuts are a great source of selenium - just one a day is all that is needed. |
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Savoury Yeast FlakesSavoury yeast flakes have a cheesy flavor. They can be used to sprinkle on salads, sandwiches or soups and can be used to make cheese-like sauces. They are a good source of B vitamins, including B12. Available from www.radicalgrocery.com, www.crueltyfreeshop.com.au, health shops. |
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Seeds (Others)
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Tahini Tahini is simply sesame seeds ground to a paste and is available as hulled or unhulled, the latter being richer in calcium. It can be used as a spread, added to dips or mixed with water to make a white sauce for vegetables or pasta.
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Whole-grains |
EXTRAS |
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Agave NectarAgave nectar can be used as a replacement of honey. It dissolves well in cold liquids as well as hot. It comes in light, amber and dark varieties, with the light being a delicate flavor and the dark more caramel like. It is available in most health stores. |
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Beef 'Style' Stock(Cubes and Powder) |
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Bombay BitesCompany: Blue Lotus Foods |
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Bombay PotatoesCompany: Tasty Bite |
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Cake/Muffin MixThere are many cake/muffin packet mixes available that are vegan (and can be made using egg replacer), check the health section of your local supermarket or health store. Some brands are Melinda's, Orgran and Deliciously Free. |
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Casserole MinceCompany: Sanitarium |
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'Cheese' SlicesCompany: Tofutti |
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Cheezly(Various flavours) |
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Chicken Flavour Noodle SoupCompany: Osem |
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'Chicken' Style Stock(Cubes and Powder) |
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Condensed Soy Milk
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Cream 'Cheese'Company: Tofutti |
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Crispy Crumb SchnitzelsFry's produce a range of products including burgers, sausages, sausage rolls and cottage pies. |
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CrumbsMany commercial breadcrumbs are not vegan, however these Cornflakes Crumbs are animal free. |
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Custard PowderSome custard powder contains milk and egg products. However the one pictured by Foster and Clarks and the Orgran custard powder are both vegan. Available from supermarkets and health shops. |
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Dairy-Free PestoThere are a few dairy free pesto's around. The one pictures is a coriander flavour and was bought from Foodworks. There are also other brands and other flavours such as sun-dried tomato or basil pesto. www.crueltyfreeshop.com.au offers a few different varieties. Use on pasta, pizzas, lasagnas or as a dip etc. If you live in Victoria Vegie Gourmet do a range of vegan pestos, you can check their website for stockists. |
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Egg ReplacerUse this egg replacer in baking wherever a recipe calls for eggs. Simply mix 1tsp egg replacer with 2 tbsp water! |
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Gravy PowderA lot of gravy powder is actually vegan, simply check the label. Use it to make traditional gravy or to thicken stews and casseroles. Widely available. |
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Ice CreamThere is a huge variety of non-dairy ice creams available. Some you will find in your local supermarket and others in health food stores, vegan-friendly stores, kosher shops etc. |
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Kecap ManisKecap Manis is a dark, syrupy soy sauce from Indonesia. It is sweet not salty and often flavoured with star anise and garlic as well as palm sugar. It is available from supermarkets and Asian grocery stores. |
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MarshmallowsThese marshmallows are light and fluffy and quite addictive! Perfect to top your vegan hot chocolate! Available from www.radicalgrocery.com and www.crueltyfreeshop.com.au |
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Medjool DatesThese are bigger and softer than regular dried dates. They are great eaten as they are or use them in smoothies or for sweetening dishes . Most supermarkets sell them in their fruit and vegetable section. |
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Mexican Chilli BeansThese are Coles own brand beans, but you may be able to find other brands. They're a quick and healthy meal option, they can be served with rice, in a wrap, on a baked potato or on their own. |
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MisoMiso comes in different varieties dark brown, black brown and red brown which have different strengths and flavours. It is rich in protein and B12 and is great for digestion as it contains bacteria and live enzymes. Adds flavour to soups, casseroles etc. It must not be boiled as this destroys the beneficial enzymes. Available in health food stores, and as instant soup in supermarkets. |
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Mock MeatsThere is a huge range of mock meats available. They can be a useful transition food for those making the change to a vegan diet. Some like vegan burgers, sausages and roasts are available in supermarkets. Yet other varieties such as vegan bacon, pepperoni and sandwich slices are available from health shops and vegan friendly stores as well as www.radicalgrocery.com, www.crueltyfreeshop.com.au, www.veganperfection.com.au Other varieties such as mock duck, beef, chicken, prawn, fish etc can be found in some asian grocery stores. |
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PastryMost ready made pastry is vegan as it is made with vegetable oil. Simply check the label to make sure. Widely available - usually frozen. |
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SheeseAvailable in various flavours including, strong 'cheddar', smoked, edam. This cheese grates like regular cheese and melts too. Great for toasties and pizzas!Company: Bute Island Foods Website:www.buteisland.com/ Uses: anything you would use cheese for! Availability: www.radicalgrocery.com, |
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Sour 'Cream'Company: Tofutti Website: www.tofutti.com Uses: sauces, dips, baking, sandwiches/wrap/toast Availability: Some supermarkets, www.radicalgrocery.com, www.crueltyfreeshop.com.au, kosher stores, vegan-friendly stores, health shops. |
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Soy StripsThese strips come dehydrated so you need to soak before cooking. They are great to marinade as they soak up all the flavours. You can use them in stir fries, sandwiches and wraps, casseroles etc. You can buy them in asian grocery stores, Global Green and Vincents Vegetarian Foods. |
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Soy YoghurtThere are a few soy yoghurts around, some are not vegan as they use cow's milk as a starter. They come in a variety of flavours, you can eat as is, use in smoothies, as a breakfast topping and in baking! |
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TamariTamari is richer and stronger than traditional soy sauce. It is wheat free and made from whole soy beans. It can be used in any dishes where you would use soy sauce. Widely available. |
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TempehTempeh is a whole soybean product from Indonesia. It is firmer and has a stronger flavor to tofu and is higher in fibre, protein and vitamins. It makes a good meat substitute. There are many brands available, they can taste a little different to each other so try a few to find one you like. The one pictured is our favourite, its available from Vincents Vegetarian Food. |
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TVPTVP stands for Textured Vegetable Protein. It is normally made from
defatted soy beans, making it rich in protein and other nutrients but low in
fat. It needs to be soaked in hot water
for 10-15 minutes before use and is available as "mince" or chunkier shapes. It
can be used in place of meat in a variety of dishes. Although it is not in
itself particularly flavoursome, it absorbs other flavours so is best prepared
in dishes with flavoursome ingredients like stock, herbs, curry, chilli or
other spices, tomato paste etc. |
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Vegan BaconCholesterol and cruelty-free bacon! This is the most widely found vegan bacon but others are available. Company: Redwood |
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Vegan Cream - Rich'sYou can use this sweetened cream as it is for pouring, or you can whip it up to a thick consistency. |
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Vegan Cream - SoyatooThis is a great product if you like deserts or sweet sauces. It's a thick consistency and has a sweet flavour. You can whip this cream. There are other soy and rice creams on the market too. |
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Vegan Ham
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Vegan MargarineBrands such as Nuttelex, Tablelands and Organic Mountain are widely available in most supermarkets and grocery stores. There is also a variety of other dairy free spread and soy butter available from health stores and vegan- friendly stores. Most margarine contains palm oil, the only palm oil free margarine currently available in Australia is produced by Melrose and available in health stores and other speciality shops. |
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Vegan MayonnaiseThere are a few brands of vegan mayonnaise available. The Praise 97% fat free and dijonnaise are both vegan but their other varieties are not. Kingland, Plamil and Melrose also have vegan versions available. Watch out as some 'Soy Mayonnaise' actually contains egg - check the label. Widely available from supermarkets, health shops, www.radicalgrocery.com and www.crueltyfreeshop.com.au |
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Vegan PepperoniCompany: Redwood |
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Vegetarian Mushroom Oyster SauceUse this sauce instead of traditional oyster sauce. There are a few brands available. You can buy from Global Green, www.vincentvegetarianfood.com, Asian stores or online at www.crueltyfreeshop.com.au. |
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Vegie MinceThis mince can be used in place of animal mince. It doesn't have a strong flavour and is best in dishes where it can soak up flavours. You could use TVP or other soy mince also. |
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Vegie Burgers
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Veggie SausagesThere are a lot of veggie sausages available, ranging from hot dog to gourmet style. Check labels as some may contain egg or dairy, but there are plenty of vegan ones available. Widely available in the frozen and fridge sections of supermarkets, grocery stores and vegan-friendly shops. Most are high in protein and some are fortified with B12. |
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WafflesThese waffles come in a variety of flavours. Simply pop in the toaster and voila! |
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White Cooking Buttons(White Chocolate Buttons) These chocolate buttons are great for cooking, although it's hard not to snack on the odd one or three once the packet's open! |
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White Delight(White Chocolate Bar) |
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Worcestershire SauceWorcestershire Sauce is traditionally made using anchovies (fish). However, there are a few brands available that are anchovy-free. Simply check the label to make sure the one you buy is anchovy free. Add to sauces, casseroles, pastas etc. |