Three Plant-Based Essentials to Have on Hand
When my boyfriend and I decided to go vegan after watching the documentary Cowspiracy, I wondered how we would keep full without eating meat, dairy (For him. I had already been a year into my dairy-free journey), and eggs—especially on such short notice. I’m a planner so when I gave up dairy, I did extensive research and created a list of dairy-free alternatives before committing and going to the grocery store. Needless to say, we made a couple mistakes that night on our first grocery store visit, grabbing items that were too costly despite not being filling enough. It took a few other trips to get our kitchen in order, but a couple items quickly became my holy grail ingredients. Almost a year later, I always keep these three foods stocked up because they are filling, versatile, and cost-effective.
Cashews
Cashews are the most expensive item on this list but hear me out! Cashews are the Mystique (the shapeshifter from X-Men) of the vegan food world. At least, I’d say so. They are incredibly versatile, and because of this, they go a long way. Here are my favorite ways to use them with links to the wonderful people who’ve created the recipes (along with the recipes themselves):
Cranberry and Thyme Cheese Ball (to serve with crackers or bread)
Melty Mozzarella (used as a dip or atop homemade pizza)
Cashew Cream (used in place of heavy cream in soups and sauces)
In Stir-Frys or Fried Rice (my boyfriend’s favorite way to make a meal more filling is to throw some cashews in)
As a snack (plain, or alongside fruit)
This was far from a complete list about what those cashews do. They can also be used to make homemade cashew milk, desserts, and all sorts of other wonderful things. And not only are they handy, they’re healthy and filling too. Rich in a wide range of nutrients, healthy fats, fiber, and protein, cashews are worth having in your pantry. I buy them raw and in bulk (from Sprouts) to make them as affordable as possible.
Chickpeas
Chickpeas, or garbanzo beans, are the next plant-based food item that I ALWAYS have in my kitchen. While you can certainly purchase them raw and in bulk, I prefer to stock up on canned chickpeas so that they are ready to go when I need them. Chickpeas are high in protein and fiber, making for a satisfying meat replacement. We mostly use them in curries when we don’t feel like tofu or to make chickpea salad sandwiches, but they can also be added to salads or roasted for a crispy, zesty snack (like in this recipe). And don’t throw out the aquafaba! The liquid in canned chickpeas is a great egg-white replacement in whipped dessert recipes.
Oatmilk
Really, having any plant milk in the fridge is handy, but oat milk is our preference at home. It’s the plant milk that made my previously dairy-milk-loving boyfriend (and his dad!) say goodbye to dairy milk and never look back. Seriously, these guys went through cartons of milk like baby cows, and now they do the same with oat milk. Use it for cereal, in drinks, as a drink, or in any recipe that calls for milk. Oatly brand oat milk, in particular, is our favorite. And if you’re a vegan looking to ensure you get enough Omega-3s, Oatly’s Full-Fat milk has added DHA from algal oil.
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These were three of my most used plant-based ingredients, and ones that I always have on hand to make satisfying, nutritious meals. From the oh-shoot-I-need-to-eat-now meal to the more thoroughly thought out ones, they’ve helped keep my family’s bellies full and I hope they keep yours too.