The Flexitarian Pantry

in Salad

The secret to any diet change is not to be caught short otherwise you can quickly revert to old ways.  The flexitarian diet is no different. Stock up your fridge and pantry with all the ingredients you need. Having different kind of ingredients available will surely inspire you to try new meat-free recipes and switch to a more plant-based diet.

Be ready to go meat-free any day of the week with our Flexitarian Pantry guide. It is of course largely inspired by vegetarian supplies. We have tried to make it as broad as possible to suit most tastes so there are a lot of different things here.

Don’t be overwhelmed just work your way through it. You do not need everything on the list pick and choose (and add) to suit your taste and dietary needs.


BEANS & PULSES

Grains and Pulses

Beans & Pulses are a real staple for a plant-based diet as they contain proteins, iron, magnesium, zinc and other minerals. They are also high in fibre and low in fat and cholesterol.

Dry Lentils –  Puy Lentils, Green Lentils, Red Lentils, Soybeans etc… Perfect for salads, curries, soups etc.. 

Chickpeas – so versatile it is hard to do without them. Perfect for salads, curries, dips, soups etc.. 

Beans – Red Kidney Beans, Pinto Beans, Black Beans, Borlotti Beans, Cannellini Beans. Perfect for salads, chillies, casseroles, curries, soups etc.. 

Edaname - immature soybeans in the pod. Simply steamed they are a great as a snack or side dish.


GRAINS

quinoa

Grains are another staple of the flexitarian diet. They are a source of vegetable proteins and nutrients with similar benefits than grains & pulses.

Quinoa – the complete protein. Cook it like rice.  Delicious combined with vegetables or in salads.

Barley – Hulled Barley, Pearl Barley. Both are a  great addition to soups, stews, salads.

Wheatberries - the whole grain form of wheat without any processing. Great for soups, salads or combined with vegetables.

Couscous – this is the ultimate fast food. Ready in 5 mins. Try also Giant Couscous for a change. Great in salad or combined with vegetables.

Polenta – choose quick polenta which takes no time to cook. Make it creamy or dense. Mix cheese with it. Hard to go wrong. Lovely when combined with roasted peppers, aubergines and courgettes such as our Roasted Ratatouille with Smoked Cheese Polenta.

Rice – Wild Rice, Brown Rice, Arborio, Basmati, Jasmine and Red Rice (a personal favourite which has a great flavour and bite).

Pasta & Noodles - Egg Pasta, Wheat Pasta, Buckwheat Noodles, Stir Fry Noodles. Mix the shapes, mix the colours. Choose wholegrain whenever possible. Mix with vegetables, make salads.

Oats – use in porridge for a healthy start of the day or in cakes and biscuits.

Flours – Bread Flour, Ultra Fine Flour, Self Raising Flour and Plain Flour.


SPICES & CONDIMENTS

Spices and Condiments

Spices – Curry Powder, Coriander  (seeds & ground), Cumin (seeds & ground), Nutmeg, Mustard Seeds, Cardamon, Pepper, Cloves, Chilli, Paprika etc… if you are starting out I recommend Steenbergs Storecupboard Spice Box. Has all the essential to give your cooking splendid flavours.

Sauces – Soy Sauce, Fish Sauce,Worcestershire Sauce, Pesto.

Curry Pastes – Red & Green Thai Curry Pastes, Indian Curry Pastes

Oils – Extra Virgin Olive Oil (for salads), Olive Oil & Vegetable Oil (for cooking), Sesame Oil & Walnut Oil (for a slightly different taste).

Vinegars – Red Wine Vinegar, Sherry Vinegar, Rice Vinegar, Cider Vinegar, Balsamic Vinegar, Xeres Vinegar.

Mustard – Dijon Mustard, Wholegrain Mustard, English Mustard.

Vegetable Stock Cubes - great to cook beans and lentils or when you need to do a quick soup.

Nutritional Yeast – strong flavour it is a popular substitute for cheese. Works also well with scrambled tofu (as a substitute for scrambled eggs)

Miso


PICKLES

Pickles

 

Olives – Kalamata, Green and Black etc..  All make great additions to salads, pizzas, vegetable casseroles.

Preserved Lemons – my secret ingredients to ratatouille, preserved lemons are versatile and add a tang to whatever you add them to.

Jar of Roasted Peppers – quick fix for Summer salads, sandwiches.

Anchovies – technically not a pickle but add flavour to roasted vegetables such as peppers.

Cornichons – nice addition to salads, sandwiches and salsas.

Capers – work well with cooked vegetables, salads or salsas.

Sundried Tomatoes – packed with flavours for salads, pasta, sandwiches or casseroles.


MILK SUBSTITUTES

 

Coconut Milk

Coconut Milk – an essential to the flexitarian pantry. Goes well with vegetables, fish or meat. I prefer Light Coconut Milk. Perfect base for curries, flans, pudding etc…

Almond Milk – lovely and creamy with half the fat of semi skimmed milk. Use it for sauces and desserts

Soya Milk – a versatile dairy free basic along with soya cream and soya butter. Use it for sauces and desserts


MEAT SUBSTITUTES

Fried Tofu by Peter Griffin

Fried Tofu by Peter Griffin


Tofu - made from soybeans high in proteins and calcium tofu is blend in taste but takes the taste of whatever you cook it with making it very versatile. Perfect for stir fry, casseroles, scrambles.

Tempeh - similar to tofu, tempeh has a textured and nutty flavor.


NUTS & SEEDS

Seeds by Petr Kratochvil

Seeds by Petr Kratochvil


Pumpkin Seeds, Sunflower Seeds, Hemp Seeds, Sesame Seeds, Flax Seeds, Chia Seeds – loaded with minerals, essential fatty acids, proteins, fiber, antioxydants. I keep a mixed jar and add them to smoothies, cereals, salads etc…


DRY FRUITS

dried_fruit

 

Apricots, Cranberries, Prunes, Dates, Figs, Raisins - full of goodness. Wonderful middle eastern or north african touch. Great to snack on!


GROW YOUR OWN HERBS

herbs_205229
Culinary herbs add beautiful flavours. Try to grow your own. In pots in your kitchen or outside in containers or borders so that you have a continuous fresh supply.

Try Basil, Parsley, Mint, Coriander, Thyme, Rosemary, Chives

 

Of  course each pantry varies according to personal taste, allergies or type of cuisine you cook.

Let us know what you would include.

 

Author Box
Annabelle Randles has 3 articles online

Annabelle Randles writes The Flexitarian, a blog dedicated to eating less meat. Visit The Flexitarian if you are interested in Food, Health, Ethics and the Environment.

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The Flexitarian Pantry

This article was published on 2013/07/04