My Top 21 Kitchen Staples

Starting to cook at home whether you’re going vegan or just looking to eat healthier in general can seem daunting. All the recipes that are out there can be intimidating when you’re grocery list for a meal can look like its a mile long. But it doesn’t have to feel like this, spending only one grocery trip to start is all it takes to stop this madness.

When I first transitioned from vegetarian to vegan I had basically no cooking skills and a practically empty pantry. To make it through daily meals (at least 2 or more a day) I had to build up my pantry. While building up my pantry I built up my cooking skills, a win win if you ask me. The items that I consider pantry and refrigerator staples has varied over the past few years so take that into consideration as I continue. Not all of these items may be what you are looking to keep in your kitchen, but more as just an idea for you to grow into your own.

The Pantry:

Flour: So many recipes use flour, and I am not just talking desserts either. I personally keep Bob’s Red Mill Whole Wheat Pastry Flour on hand at all times. Bob’s Organic flours are my favorite. They make different gluten free flours as well if you have a gluten allergy. But trust me flour is a must (and if you can find it Bob’s Red Mill is a great choice).

Sugar: Whether I like it or not lots of recipes ask for at least some form of sweetener. On hand I typically keep organic cane sugar and agave. If I have some spare cash I like to pick up coconut sugar and experiment baking with it, but that’s not necessarily a staple for me personally.

Oil:  I keep organic extra virgin and regular olive oil on hand constantly along with vegetable canola oil blend. Avocado oil is amazing if you feel like splurging. Also coconut oil to me personally is a must (though I use it less with cooking and more with home remedies). There are different types of oil with different heating levels, its best to pick what works well for whatever you’re usually making on a regular basis.

Oats: Plain oats are a great staple. They can be used for breakfasts, baking and even can be blended into your own oat flour. I get Bob’s Red Mills Organic Rolled Oats. Be sure to get oats that say gluten free if needed.

Apple Cider, White and Red Wine Vinegar: In my cooking all are important. They are used for things like creating “buttermilk” with non dairy milk, in baking cakes and in salad dressings.

Corn Starch: Something I use when making sauces or glazes on tofu.

Baking Soda and Baking Powder: Needed for most anything baked, so its great to have on hand at all times.

Beans/Legumes: Depending on the time you have or the amount of money you have there are two options (I personally use both depending on how far head I plan) dried bagged beans/lentils or canned. Canned can save lots of time but cost more and have much more sodium. If you choose this option drain and rinse the beans well before use. Beans have an endless array of uses so its best to keep a decent stock of both dried and canned.

Rice and Quinoa: Like beans these two have a million and one uses and are perhaps the most used pantry staple in my house(next to seasonings). Both rice and quinoa come in different colors, each have many uses. I keep brown rice as an easy go to. When purchasing quinoa make sure to check to see if it is pre-rinsed (if not you’ll need a colander to rinse).

TVP: TVP stands for textured vegetable protein. Its simple to make and has a decent shelf life. It makes great tacos and sloppy joes!

Pasta: I personally love pasta. My favorite brand is Hodgson Mill’s pastas with milled flax seed. Its best to get whole wheat instead of white (sounds like a no brainer I know). Hodgson Mill’s makes gluten free as well.

Nut Butters: Its always good to have a nut butter handy for a quick sandwich. I’m partial to peanut butter and almond butter.

Nuts and Seeds: The uses are endless for these as well. You can toss them on a salad, bring as a snack, make your own nut butter, add them when baking, add to oatmeal, ect. In the end they are great to have around to add some extra healthy fat and protein into your diet. I keep sunflower seeds, walnuts, almonds, chia seeds, cashews and peanuts.

Tomato Sauce: You’ll never buy canned pasta sauce again. Its cheaper, you can control how much you make and control the flavoring as well. Just shoot for organic and for no salt added, the no salt added is important because canned goods are typically loaded with sodium.

Seasonings: This is what brings everything above alive! I personally have way too many spices in my cabinet so I’ll just name off the ones I use the most: Black pepper, cayenne pepper powder, garlic powder, onion powder, red pepper flakes, dried basil, dried oregano, cumin, cinnamon, turmeric powder, ginger powder, nutmeg powder, curry powder and vanilla extract. I keep fresh garlic and ginger as well. What makes up your spice cabinet is all up to your tastes, experiment with different things (most grocery stores have bulk spices so you can experiment without having to commit to buying a spice you may hate!)

The Fridge:

Tahini: This has many uses as well, from salad dressings to homemade hummus. This is personally a staple for me, but may not be for you!

Sriracha: Delicious and spicy. Can be used as a condiment or to add an extra kick to sauces.

Flax Meal: When unopened it doesn’t need to be in the fridge but once opened it is best to in order to have a longer shelf life. Can be added to yogurt, smoothies and makes a great egg replacement in recipes.

Vegan Butter: You never know when you will want to whip up some delicious cookies 🙂

Soy Sauce or Liquid Aminos: I personally am partial to soy sauce. I use it in stir fry, tofu scramble and on “fried rice”. Best to find organic and reduced sodium.

Nutritional Yeast: I absolutely love this stuff! It adds some b12 to your diet and a delicious cheezy flavor! It has so many uses and I promise they are all good.

Everyone’s kitchen staples are different. I hope I got some ideas flowing in your head for your next grocery trip. Good luck building a pantry that fits you!

By:

Bridget Newman, nutrition and dietetics student at The University of Akron

6 Quick and Handy Home Health Remedies

Home remedies are becoming much more popular and for a very good reason. Not only are you more aware of what you are putting in your body, chances are high that you already have these things in your own home. So if you’re like me this sounds absolutely perfect! Saving money and going the natural route, it’s a win-win. Today I am going to tell you about 6 kitchen staples from your refrigerator, pantry and spice cabinet that have many uses outside of the kitchen

The Fridge.
1. Lemons: I find it common that most people store these in baskets at room temperature. If this is you I suggest changing it up and place them in a sealed bag in the refrigerator (I promise they will last you a whole lot longer than leaving them out in the open.)
– Do you suffer from stomach issues? Every morning before eating drink warm water with lemon. This will help digestion and elimination of toxins.
-Looking for cheap natural way to help whiten your teeth? Mix lemon juice and baking soda until it bubbles. Using a cotton swab, apply the mixture to your teeth and let sit for a minute before brushing off gently. (DO NOT leave on for longer than a minute, it can erode the enamel on your teeth.)

2.Beer: I know what you’re thinking, but I promise there is more to beer than drinking.
– Pour a beer over your hair in the shower (make sure it’s a light beer, like a lager, and that it is flat. Try other kinds at your own risk, and let me know the results if you were brave! Beer can help remove a build up of product on hair and leaves the hair smoother and fuller. Rinse with cool water.

The Pantry.

3:Apple Cider Vinegar:-Its common with the Standard American Diet to experience constipation. Instead of running to the drug store take a look in your pantry. Along with adding more fiber to your diet add apple cider vinegar. Drinking a few teaspoons mixed with 8 oz of water in the morning should show results within a few days.

-Maybe you’re like me and ridden with allergies, or you’re just suffering from a cold. Either way congestion is a factor for us both. Warm ¼ cup water (about 30 seconds in the microwave should do the trick) and then add ¼ cup apple cider vinegar, 1 tsp cayenne pepper, 1 tsp honey (I personally don’t use honey so I use about ½ tsp agave to sweeten) and juice from a lemon wedge. Before drinking/ gurgling breathe in the steam. This can be done twice a day, but I do not recommend any more. You should feel some relief in your congestion in sinuses and a loosening in mucus in the throat.

4:Coconut oil (organic and virgin): This is probably my favorite multi-use item in my pantry. I will give examples that I personally use but I recommend you to look into its other amazing uses!
-No matter what skin type you have coconut oil can help in many ways.
One way is to mix it with baking soda to exfoliate and moisturize your skin. Its best to experiment to see what the best measurements are for your skin type. I have combination skin so I do equal parts of both (summer I up the baking soda for oil control and in winter up coconut oil to prevent drying)
Another way is my favorite use on the face. Break off a piece of Aloe Vera plant, spread evenly over your entire face and leave on for approx. 15 minutes and rinse with lukewarm water. Once rinsed rub approx. 1/8 tsp warmed coconut oil on your face and neck. Your face will look and feel firmer and more radiant.
-Finding cruelty free shaving cream has been basically impossible. So instead spread coconut oil on the area you’re shaving before shaving and use it as the “shaving cream.” It gives you a closer shave and moisturizes at the same time.

Spice Cabinet:
5:Turmeric: Not only is it great for its anti-inflammatory properties and mood enhancing qualities, but it has some great home remedy uses as well.
-Making turmeric milk can help with stomach pain, colds and sore throats.

• 2 cups of organic almond milk, coconut milk, hemp milk, or soy. (whichever you have on hand)
• 1 tsp. ground turmeric
• small pinch of black pepper and grated ginger (fresh is best)
• 1 cinnamon stick//or 1 tsp. ground cinnamon
• 1 Tbs. local honey (I use agave, but stevia is also a good choice)

1.Simply pour all ingredients into a small saucepan and bring to a light boil, reduce heat and drink warm.
2.You may also consume this chilled, but warm is best. (Especially for sore throats)
3.Strain if you have large pieces of ginger, cinnamon, peppercorns, etc.
Sip and enjoy!

6: Cinnamon: Not only is cinnamon delicious its great for you!
– When its that time of the month cramps can be sometimes unbearable. Adding a stick of cinnamon to a cup of hot chamomile tea works wonders (it can help you avoid needing Midol)
-Not only can adding cinnamon to tea help cramps it can also ease the symptoms of stomach illnesses and help with sore throats.

The uses of these items is much more vast than I have covered above. These are just some of my personal favorites and ones that I have found to work best for me. I highly recommend researching and seeing what works best for your body.

By:

Bridget Newman, nutrition and dietetics student at The University of Akron

Where Do You Get Your Protein?

Being a vegan in an animal product based society poses more challenges than just finding a restaurant to eat at. Chances are if you’re a vegan you’ve been asked, “where do you get your protein if you don’t eat meat, eggs or cheese? ” Every person who finds out I’m vegan asks me this question. Many people think that meat=protein and that’s the only way to obtain the proper daily amount of protein. Sorry to burst any bubbles, but that is not the case! Keep in mind that the average woman requires about 46 grams of protein, and the average man requires 56 grams.)

1) Green Peas: One cup of peas contains about 7.9 grams of protein. Peas are no longer just for the dinner plate, they are now made into protein powders as well. Sunwarior Protein Powder is a combination of pea and hemp protein. 

2) Quinoa (KEEN-wah): This one is a personal favorite. One cup of quinoa contains 8 grams of protein. Not only is it packed with protein it is contains high amounts of all the essential amino acids. Essential amino acids are the ones that the body can’t produce and must be taken in through the diet. 

3) Beans (legumes): Beans are perhaps the biggest staple food for most vegans. With there being such a wide variety and uses its easy to see why (how affordable they are helps as well.) Just one cup of black beans contains a whopping 42 grams of protein! That is nothing to sneeze at. Every bean has a different protein amount and a different use, but they are all great sources.

4) Nuts: A great source of protein and healthy fats. They are a quick source of protein when on the go. A half a cup of almonds contains 15 grams of protein. Most commonly people ingest nuts in their “butter” form. 2 tbsp of peanut butter contains 8 grams of protein. Other nut butters are on the rise in popularity, cashew, hazelnut and almond butters are also great sources of protein.

5) Soy: There is always controversy around soy but one thing is certain it’s a good source of protein. Tofu contains 10 grams of protein per half cup. But soy protein doesn’t just come in tofu form. Tempeh is another form of soy protein that contains 31 grams per cup. Both of these examples have an endless array of uses.

It’s easy to see where vegans get their protein. The sources aren’t even limited to these, there are so many other plant based sources to choose from. Every plant has protein, these are just sources with higher amounts. The next time someone goes to ask you where you get your protein you’ll have a good response.

By:

Bridget Newman, nutrition and dietetics student at The University of Akron

What You Can Do To Help the California Draught.

Right now the draught in California has been a hot topic. Blame has been placed on Nestle, the residence of the state all the way down to growth of almonds. While these are all factors, and I will not excuse Nestle for their actions, a huge culprit has been seemingly neglected by the major media sources. This culprit are the dairy farms. I know most people may be thinking that this can’t be a huge contributing factor, but it is. Currently California is the United States largest producer of dairy, exceeding Wisconsin by approximately 700,000 dairy cows (California as of 2014 records have approximately 1.8 million dairy cows). Milking dairy cows drink about 30-50 gallons of water per day. So while yes avoiding bottled water is a fantastic idea and watching how much water you use at home is still something I believe we all should do no matter which state you live in there is more you can do. There are many dairy alternatives that I can personally vouch for as being even better than the real thing.

So you’re a big milk drinker, cereal eater or even a big baker replacing dairy milk is easy in all instances. My personal favorite is unsweetened vanilla almond milk. With only 30 calories per serving you’re not only helping the environment but cutting calories as well. Plus, did I mention it’s delicious in cereal or on its own?

Maybe you’re looking for a thicker milk for baking, we’ll I’ve got you covered. There are two great options, both are great for drinking alone as well. My favorite of the two is cashew milk. If you’re looking for a rich creamy milk this is where you find it. With it being so creamy its hard to believe that its only 25 calories and actually has less grams of fat than almond milk. But let’s not forget the perhaps most well known dairy milk alternative soy. Soy is hands down my favorite milk for baking. You want a fluffy muffin or biscuit this is the milk for you.

The most common thing I hear among people who consume dairy is that they could give up everything but cheese. I am not going to lie this was personally the hardest dairy product for me to pass up. I mean pizza, who doesn’t love pizza? Giving up cheese doesn’t mean that pizza has to become something you used to eat. Daiya cheese shreds are the absolute perfect non-dairy cheese for pizza. They aren’t just good for pizza either. You name it the shredded or sliced form of Daiya will be a perfect substitute. But maybe you’re into the melty nacho cheese, fear not Teese has you covered. Trust me it’s better than the real thing by far.

While these are the two largest categories of dairy alternatives that doesn’t mean they are the only ones out there. Honestly you name it there is probably a dairy free version of it. There are yogurts, ice creams, mayonnaise, ect. Options are honestly endless. So if you don’t already live a dairy free lifestyle its time to give it a shot with the endless alternatives there’s no reason not to.

By:

Bridget Newman, nutrition and dietetics student at The University of Akron