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In the world today, it is not easy to be vegan. (Ummm, what do you mean you do not eat bacon?)
A diet that favors whole foods and vegetables is associated with all kinds of health benefits, including decreased inflammation, healthy digestion and a strong immune system.
That said, spoiling with more plants – or even becoming full vegan – is quite different if you have the habit of eating eggs at breakfast, meat at lunch and even more meat at having dinner.
For the magic of vegan food to become a reality, you'll have to transform your kitchen a little – or at least stock up on the right staples and tools. Here, plant-based dietitians share their essential vegan essentials. Go ahead and put them on your next shopping list.
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Chia seeds are an indispensable multitasking for vegans. An ounce of these small black seeds contains nearly five grams of protein, eight grams of healthy fat and 10 grams of fiber (or 40% of your daily fiber needs).
The real beauty of chia seeds, however, is that you can incorporate them into a variety of recipes. "Chia can be added to almost anything, including smoothies, oatmeal and baked goods," says dietitian Karla Moreno-Bryce, Dt., Who specializes in vegan nutrition.
Legumes appear regularly in most vegan diets because they provide plant-based protein (and a large amount of fiber).
Moreno-Bryce particularly likes chickpeas. "Whether they are canned or raw, chickpeas are a versatile choice of vegetable protein for most recipes," she says. You can turn them into hummus or roast them for a snack or salad.
Canned tomato products
Tomatoes can turn vegan meals in all kinds of ways. Fill up on tomato sauce, salsa, marinara sauce, sun-dried tomatoes and ketchup, says Julieanna Hever, herbal dietitian and author of the next article. The Healthspan solution.
"It's great to have the ability to make soups, stews, hot peppers, burritos and vegan pizzas," she says. Just look for unsweetened and low sodium options. (This Primal Kitchen Ketchup does not contain any added sugar.)
A high speed mixer
Vitamix Explorian Blender
Dips and sauces can bring vegan recipes to life, and a high-speed blender (or food processor) makes it easy to prepare DIY versions.
"Both of these devices are frequently used in many vegan recipes that turn the basic ingredients into delicious and nutritious sauces and dips," Moreno-Bryce says.
Vitamix mixers, which have mixing and food processing functions, are Moreno-Bryce's tools of choice for vegan cooking, but similar Ninja tools can also do the job.
Whatever variety of lentils you prefer, buy them dried, recommends Hever. A large bag of dried lentils costs little and can last up to a year on your shelf, so you'll always have this staple on hand.
"Storing dried lentils in the pantry is an easy and inexpensive way to add a lot of nutrients to your meals," says Hever. They prepare themselves wonderfully with a few seasonings and work well in all kinds of soups and stews. .
A compact mixer
NutriBullet Pro Mixer / Mixer
When you do not want to drag the big mixer (then clean it), a more compact mixer is handy for quick recipes.
For salad dressings, sauces and individual portion smoothies, Hever uses a small bale mixer instead.
Vegans (and non-vegans), if you have not yet experimented with yeast food, it's time to get on board.
"Nooch is affectionately known as yeast food, a staple in my home because it provides a flavor of cheese and vitamin B when added to sauces, dressings, soups and pans" says Hever. Parmesan, who?
Reusable food bags
Stasher 100% Silicone Reusable Sandwich Bags
If you want to reduce your consumption of plastic in the kitchen (whether vegan or not), reusable storage bags are essential.
"These reusable silicone bags are convenient for storing prepared foods in the fridge, freezer or on the move," says Moreno-Bryce.
Moreno-Bryce loves Stasher bags, which are available in a variety of fun sizes, colors, and prints.
When you can not rely on bacon to flavor dishes, you need to know your spices.
Store your kitchen with a variety of spice blends, which can elevate everything from roasted vegetables to bean dishes, says Hever.
Some of his favorite dishes: the za'atar (Mediterranean spice mix) for vegetables, herbs of Provence (thyme, rosemary, tarragon and lavender) for homemade vinaigrette and a seasoning for simple tacos for tacos to the lens.
An instant pot
Instant Pot® 7-in-1 Duo ™ Nova ™ Instant Pressure Programmable Multi-Cooker
Crockpots, the first self-made vegan cooking device, had no chance once Instant Pot came on the scene.
"There is no faster or easier way to make soups and peppers in one pot-wonder style," Hever says. The instant jar also makes it easy to cook all your legumes under pressure.
Nuts and seeds
"Nuts and seeds provide several essential nutrients needed during a vegan diet, such as protein, iron, calcium, zinc and omega-3s," says Moreno-Bryce. "Having these foods on hand and including them in meals and snacks helps you meet those demands."
The more varieties there are, the better, so stock up on nuts and seeds, including almonds, cashews, macadamias, pumpkin seeds, sunflower seeds and seeds. hemp.
An immersion mixer
We Like: KitchenAid Plunge Mixer
An immersion blender is your best friend for making soups smooth and creamy (without the dairy).
"You can completely or partially reduce the puree when making soups or sauces without burning or transferring hot liquids to a blender," says Hever. Butternut squash soup with coconut milk, do you like it?
A press with garlic
We like: OXO Soft Handled Garlic Press
If you need all kinds of tasty food (it's wonderful in legume dishes), it's garlic.
With Hever, it is easier to incorporate good seasoning for you to your meatless meals with a garlic press. Bonus: Research shows that grinding garlic helps to keep its components healthy for the heart during cooking.
Frozen Cooked Grains
Whole grains are a staple in many vegan diets, but spending time preparing them is not always a good thing.
That's where pre-cooked and frozen whole grains come in, explains Hever, who recommends keeping some varieties (such as quinoa and brown rice) in the freezer. You'll find them in the freezer aisles of many grocery stores these days.
A citrus reamer
OXO Good Grips Wood Reamer
Adding citrus juice to recipes not only fuels their flavor, but it can also make vegan meals even better for you, because vitamin C in citrus fruits improves your absorption of non-animal iron sources.
A citrus reamer can help you squeeze more fresh fruit juice like lemons and limes, Hever says.
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