Plant Based Pantry Staples

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So, you've decided to eat less meat, go vegan or test being plant based. Awesome! Give yourself a pat on the back, because it can still be a challenging decision to make. From the outside it can seem so expensive and confusing. I often find myself feeling overwhelmed by the articles and videos floating around on the internet. You know the ones I'm referring to right? The ones where some obscenely attractive and fit supermodel suggests you don't eat breakfast and then when you do eat it must include some violently expensive "super foods".

Its ok, you really don't need all fancy frozen meals, expensive powders and high-end, celebrity endorsed protein shakes. You also don't need to fear living off a boring, bland meal plan that leaves you depleted and starving.

I've been vegetarian for about 18 years. I've honed in on what my grocery "must haves" are. These are the things I consistently find myself leaning on for easy meals.

1. RICE

Rice is a beautiful, versatile and balanced staple or any pantry. It happens to also be gluten free, if you have issues with that. Rice comes in a wide variety of types and be found every grocery store and even dollar stores. Furthermore, rice is SO CHEAP. Stock up on it dry and cook ahead to optimize your time.

How to use it?

Rice just needs to be boiled to cook. Once you've done that opportunities are endless. You can use it make fun recipes like friend rice with veggies and tofu, burrito bowls, and rice pilaf. I've even made my own rice milk with it!

2. BEANS & Lentils

You know what I get asked every single time I tell some one I'm vegetarian?

"But...how do you get protein?" *sigh*

I get plenty of protein by eating a diverse and well balanced diet. Beans are a huge part of this. For ease, I buy them canned. But buying them dry is a great option if you're on a budget or have a lot of people to feed.

How to use it?

My personal preference is to eat beans as a side with whole grain and veggies. But they're versatile (kind of the theme in my pantry) and can be used tons of ways. For example:

- White rice, great northern beans, oven roasted broccoli

- Quinoa burgers

- Spaghetti with lentil loaded sauce

3. Tinned Tomatoes

This cheap staple comes in all different kinds of cuts and seasonings. They're so frequently purchased that I bet you already have six cans in your pantry. They're kind an unsung hero in our hose because we use them in at least three dishes every week.

How to use it?

You probably already have an idea of what the old canned tomato is used for...chili. BUT I have found that its encouraged me to try many new dishes like taco soup, one pot pasta dishes and of course the ol' midwestern stand by - goulash.

4.OATS

Oats are a staple for their simplicity. Quick oats are pretty cheap and come in large containers. Most people would think that oats are bland and useless but once you open your mind you'll see that your pantry is stronger with them! Also, oats are far more versatile than you probably know.

How to use it?

There's the classic breakfast choice of oatmeal microwaved to steamy perfection. Ever tried savory oats with nutritional yeast and garlic salt? Delicious. But, you can also make your own milk, make granola, cookies, burgers and even flour in a pinch.

5. SPICES & SEASONING

Not a food but, hear me out. The secret to eating well rounded, healthy meals is that you have to actually enjoy it. In order to do that it needs to taste good. This is true regardless of whether or not you eat meat. If your finding spices too expensive consider buying in bulk or hit up the dollar store where you'll be able to get fully stocked for just a few bucks.

What should I get?

This is a tough answer because I think you should get what you enjoy. To help guide you: Consider thinking what flavor profiles or food types you prefer. If you like Italian food try oregano, thyme, parsley ,garlic and onion powder. If you like Mexican or Spanish foods try cumin, garlic and onion, Chile powder and cinnamon. Do a little research into your favorite flavors and make note of what you're into. At the very least make sure you have salt, pepper, smoked paprika, onion powder and garlic powder.

Check back in soon! This article is part of an ongoing series which will include lots of great information for beginners. Keep an eye out for recipes, lists and budgets, coming soon.