radish recs: how to build a plant-based pantry

Properly setting yourself up for success is step one to optimizing a plant-based lifestyle. Your pantry is the backbone to cooking and eating in a health-focused yet flavorful manner. Creating a pantry that lends itself well to a plant-based diet is easy but may be costly at first, so go slow. A cost-effective tip would be to shop in the bulk bins of a health food store that has a high rotation. Or order in bulk from a reputable online distributor. The goal is to make meal and snack composition nourishing and easy. A plant-based pantry is geared toward dried, nonperishable items with the intention of combining the items with fresh whole produce.

set yourself up

Using glass containers like ball mason jars not only eliminates your exposure to toxins from plastics (which can effect hormones and fertility), but allows you to clearly see what is in your pantry. When your food looks inviting and visually pleasing, you are more likely to consume it. Make sure to label items that look similar, like sesame seeds and hemp seeds, or millet and sorghum.

Where you place your pantry items matter as well. Place healthy items at eye level, like raw nuts, rice crackers, and grains, so those are what you reach for first. Place treats like dried mango or peanut butter cups higher up, so they are out of eyesight and require more contemplation prior to eating. 

What you should keep in your pantry

The items in your pantry should be high in nutrients, unadulterated, unprocessed, and in their most whole-food state. Pantry staples will include your spices, to help add flavor and antioxidants and allow you to cut back on salt. Nuts and seeds, which provide plant-based protein, iron, healthy fat, vitamins, and minerals. Legumes, such as beans and lentils, which provide plant-based protein, iron, and fiber, and whole grains, like rolled or steel cut oats, quinoa, and brown rice, which contain fiber, complex carbohydrates, and protein and act as a backbone to many meals.

Condiments, oils, and vinegars are also key ingredients to keep in your pantry and can make or break your meal or snack. They are essential for adding flavor and building dressings and sauces.

Having a well stocked pantry makes eating healthy all the easier. It also allows you to throw meals and snacks together on whim, without much needed prep and planning. 

crunchy radish ultimate plant-based pantry shopping list.

nuts + seeds + dried fruit

Nuts, seeds, and dried fruit will be your garnishes, snacks, salad and oatmeal toppers, and more importantly, a source of protein, fiber, and healthy fats. Nuts are the perfect poppable snack and can be used for adding density and protein to sauces and dressings. Seeds make great add-ins when building a dish, no matter the meal, as they add great texture and flavor. Fill your shelves with nuts, seeds, and all natural sugar-free and oil-free nut butters. Opt for salt-free and raw in most cases to optimize the nutritional mileage and reduce sodium intake. Chia seeds and ground flax seeds add an omega 3 bump to whatever you opt to sprinkle them on. Buy in bulk and save money over time. 

Dried fruit is a great way to sweeten smoothies, oatmeals, and baked goods naturally. They also are a great sweet treat. Be mindful to purchase dried fruit that does not contain sulfur dioxide - a preservative that maintains the fruits original color and freshness. Additionally, read your labels to avoid any added sugar or sweeteners. Keep portions to a minimum such as 2 dates or a tablespoon of raisins or dried cherries since dried fruit is concentrated in natural sugars. 

nuts

• Almonds
• Brazil Nuts
• Cashews
• Hazelnuts
• Peanuts (a legume, technically)
• Pecans
• Pistachios
• Walnuts

seeds

• Chia seeds
• Ground flaxseeds
• Hemp seeds
• Pumpkin seeds
• Sesame seeds
• Sunflower seeds

dried fruit

• Apple juice sweetened cranberries
• Apricots 
• Cherries
• Dates
• Goji berries
• Mulberries
• Raisins 

herbs + spices

Dried herbs and spices add depth and volume to your dishes as well as offering anti-inflammatory and immune boosting benefits. When possible, swap in spices where salt is called for to help cut back on sodium without inhibiting flavor. Dried spices are the ideal way to boost the flavor of a dish. Radish favorites include, za'atar, turmeric, cumin, cinnamon, coriander, chili flakes, and black pepper. 

• Cloves
• Coriander
• Curry powder
• Cumin
• Dried chili flakes
• Ground ginger
• Ground turmeric
• Nutmeg
• Oregano
• Paprika
• Rosemary
• Thyme
• Za’atar

beans and lentils

Dried beans and lentils are essential stables for a plant-based diet. They are a primary source of protein and fiber. Stock up on dried or canned beans. Beans are an economical vegetarian source of protein and fiber that can be tossed in salads, pureed into dips, or turned into soups and stews. If you got to go for the can, opt for BPA-free and sodium-free products.

• Black beans
• Black-eyed peas
• Chickpeas
• Kidney Beans
• Lentils
• Pinto beans
• White beans
• Split peas

whole grains

Whole grains are another pantry staple for plant-based eaters. These should be grains in their purest, minimally processed form. Whole grains are a great pantry staple since they are rich in fiber, are complex carbohydrates, and serve as a vegetarian source of protein.  If you're gluten-free, select only gluten-free grains. 

Stock up on whole grains like brown rice, oats, quinoa, whole grain couscous, millet, amaranth, and bulgur wheat. Grains are great to make and buy in bulk since you can easily mix with vegetables, add to a salad, soak overnight for breakfast, or serve under a lean protein for a quick and complete meal. If you like a to make sandwiches, wraps, or tacos, select brands that are 100% whole grain and do not contain additives, refined white flour, shelf stabilizers, and sweeteners. My "go-to" bread brand is Food for Life sprouted products or She Wolf Bread from the NYC Greenmarket. 

• Amaranth *
• Brown rice *
• Brown rice/quinoa pasta
• Buckwheat *
• Bulgur
• Farro
• Millet *
• Oats *
• Quinoa *
• Sorghum *
• Spelt
• Wild rice *

* Indicates gluten-free, but read the packaging to ensure that the grain is certified GF. Cross contamination can occur in production. 

oils, vinegars, and condiments

Oils, vinegars, ghee, and condiments are essential for cooking, marinating, making dressings and sauces, and generating all-around flavor. Sugar-free mustard, preservative-free sugar-free hot sauce, apple cider vinegar, brown rice vinegar, reduced sodium tamari or shoyu, and white balsamic vinegar are all great to have on hand to make simple dressings or spice things up. Every pantry needs oils for cooking and finishing. Try to avoid refined oils. Coconut oil, ghee, olive oil, and toasted sesame oil are essential in my book. 

oils

• Avocado oil
• Coconut oil
• Extra-virgin olive oil
• Ghee
• Non-GMO organic canola oil
• Sesame oil

vinegars, sauces, and condiments

• Brown rice vinegar
• Balsamic vinegar
• Coconut animos
• Dijon mustard
• Hot sauce (sugar/preservative-free)
• Nut butters
• Raw apple cider vinegar
• Red and/or white vinegar
• Shoyu
• Tamari

snack attack !

We all get the munches, and mindful snacking is part of a healthy diet and lifestyle. Have clean and all natural options on hand to avoid making poor choices out of hunger. Panty snacks include, nuts, brown rice cakes, Mary's Gone Crackers, and salt-free popcorn. Check out this post for snack ideas. 

I hope that this guide helps you to shop and stock in the most health-minded manner. Happy shopping vegheads! 

Thank you Ball Mason Jars for providing the jars to get my pantry looking so good. Buy your own here!