I found that for us, making a month long basic "menu" of dishes, desserts, snack items, condiments, etc helped a lot in being able to stick to our grocery budget. Eating well/healthy or organic isn't cheap! As time, experience and your taste buds change (they will!) you'll eventually find yourself rotating favorites again and again throughout the month. The same as you did with meatloaf, fried chicken, eggs and bacon, hamburger helper, leftover night, etc. Make the most of your dollar by planning ahead where you can.
The "basic's" list is not meant to be all inclusive, take food sensitivities or allergies into account nor is it tailor made as a list of the "right" or "wrong" things to buy...these are just some of the items I use on a regular basis and the brands, where mentioned, that I have had the most success with.
BUCK NEKKID BASICS
Whole Grain Bread
Whole Grain Flour
Quinoa *You'll use this a lot and its good for you
Brown and Wild rice
Whole Grain Pasta * There is a difference between a label that says 100% wheat and WHOLE grain. learn to read labels. I like having shells, lasagna, penne, wide noodles, thin or angel hair spaghetti and orzo on hand. Personal thing based on your likes and needs.
Whole Grain Crackers
Cereal for breakfasts: *I always have Uncle Sam and Grape Nuts on hand
Buckwheat pancake mix *I use Hodgson Mills exclusively because it just works SO darn well with my vegan substitutes (almond milk instead of dairy, Ener-G instead of Eggs and applesauce instead of oil) Delicious and very filling
Good quality fruit/jam spread *We use Cascade Farms brand for toast
Chickpeas, lentils, pea's *Again, based on your tastes
Sugar both white & brown
A liquid sweetener such as Maple syrup, agave nectar, brown rice syrup
A natural non critter based thickening agent *Such as agar-agar or dulce. You'll use it if your big on desserts. Works in place of plain gelatin in most cases very well.
Baking powder * I use Rumford Reduced sodium (its aluminum free)
Baking soda
Good quality cocoa *I grew up on the easily obtainable Herseys cocoa & its fine
Vanilla *again, as good a quality as you can find/afford NO imitation vanilla
Egg Re-placer I use Ener-G it lasts forever, healthier than eggs and works well in most recipes where eggs are called for in small amounts. (1-3)
Flax Seeds * We use these to sprinkle on cereal, in certain baked goods and in a pinch? to replace eggs
Whole Grain Tortillas * wraps for taco's, etc
Nutritional Yeast *NOT brewer's yeast! I use nutritional yeast all of the time in recipes
TVP (stands for Textured Vegetable protein)* We use Bob's Red Mill brand it lasts forever and we use it regularly for things like vegan sloppy joe's, taco's etc
Peanut or other nut butter *We don't use it but its nice to have
Soy sauce *I use low sodium and it isnt just for Asian cuisine cooking! It helps lend a beefy flavor to certain recipes you'll be faking your way through
Soy margarine or something similar like the brand Earth Balance
Vegetable stock *Homemade or store bought. When I haven't made stock, I use Kitchen Basics
Balsamic Vinegar *Love using balsamic in everything from beet dishes to strawberry ones (yeah, really!)
Rice Vinegar
Vegan Worcestershire sauce *regular has anchovies
Olive oil *I rarely use olive oil but its nice to have on hand. I usually saute items like onions in a non stick skillet and if needed, add a little water or veg. stock to keep them from browning too much or burning.
Miso and tahini are other Seasonings that are nice to have in the pantry
Seasonings are so personal, being based on your families tastes and recipes your converting but here are a few basics:
- Basil
- Black Pepper
- Cayenne
- Chili powder
- Cinnamon
- Cumin
- Curry
- Garlic powder
- Ginger powder
- Onion powder
- Oregano
- Parsley
- Red pepper flakes
- Salt Sea or Kosher
Black beans
Cannellini beans
Chick peas or Garbanzo beans
Green chilies * If you cannot get fresh
A few soups *We like Amy's brand
Salsa *Good quality organic brand if you haven't the ingredients for home made
Fruits *If your favorites are out of season. I almost always have mandarin oranges and pineapple
Tomato sauce *I usually have oodles from what my grand daughter grows in her mini garden put up or frozen but I also always have at least one large can in the pantry too
Tomato paste
FRESH/PERISHABLES:
Almond Milk or Soymilk *I use almond milk exclusively and find it works great in cereal and for any equal exchange calling for dairy milk
A non dairy substitute for cream *(again for desserts, coffee, etc) *I use MimiCreme it can be difficult to find so check their website for locations on where to can buy.
Tofu *I keep at least 4-6 boxes of Mori Nu tofu in my fridge always. I usually have at least one smooth, firm and extra firm on hand. I like Mori Nu because the shelf life is incredible (My current boxes dont expire until December!) The taste, color and quality are good. I've bought the rip back plastic well type ones before...never again. I don't have anything against using that type IF you'll use it quickly. If not, your stuck changing the liquid/water in that "well" container the tofu sits in. I don't have time to keep track of things like that. Its a personal preference in brand for me...that's it.
Vegan Cheese *American, cheddar, Parmesan, whatever you like. I make veggie grilled cheese sandwiches all the time.
Vegan Cream cheese and/or Sour Cream *I like the brand Tofutti but its also possible to mimic cream cheese AND sour cream using tofu.
Seitan or Tempeh *If your into it for a meat re-placer, we are not
Lemons *You'll use more than you think
Garlic *Hard to ever have "too much"
Onions
Green/Red bell peppers
Portabella Mushrooms *You'll use a lot if your transitioning from a beef diet. I always have either baby portabella's (Sometimes called Cremini mushrooms) or large Portabellas for grilling and using in beef type recipes.
Fresh vegetables and fruits of your choosing/taste
*I am sure there are some who will disagree but I have not found one veggie dog (wanna be hot dog) or veggie lunch meat product that tasted decent. Save your money.
FROZEN PERISHABLES:
Vegetable blends *Like "Franciscan", etc help when time is crunched
Morning Star: burgers or "chicken" patties. While its easy to make your own "veggie burgers" it isn't always convenient. These are a very quick go-to and fast meal for dinner or lunch. They are VERY tasty wanna be "meat" products in terms of texture, etc. I have used a few of the "chicken" products to fake my way through recipes like "Chicken" Marsala. I thought they would be awful but you put them on a bun with lettuce, tomato, pickles, etc? Awesome!
Gardein: * I am only recently experimenting with this brands products but having a few bags in the freezer makes sense to me
Again, this isn't meant to be all inclusive sort of list, just something for you to think about as your developing your own weekly menu's grocery needs. I may add items later to the list but I hope it helps someone in the meantime...Peace!
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