How to Stock Your Kitchen for a Satisfying Plant-Based Diet

Apr 24, 2020 Living

We’ve never been so attuned to what’s in our kitchen, keeping a close eye on our favorite pantry staples and seeking inspiration for satisfying meals that will put the contents of our refrigerators to good use. Eager to know what an expert in plant-based cooking keeps on hand to make healthy and delicious meals, we recently reached out to Victoria Dodge, co-owner of the Wilmington and Los Angeles-based Yoga Salt studios and co-author of the plant-based cookbook The Yoga Plate, for advice. In addition to outlining pantry essentials, freezer must-haves, and more, she discussed the many benefits of taking a plant-based approach to dining. “Your digestion will be better with all the added fruits and vegetables, and in turn your skin will be clearer, your sleep will be better, and your energy will be higher,” Dodge says. As an added bonus, a vegetarian diet has the wonderful side effects of decreased environmental impact and preservation of natural resources like food and water. All the more reason to add the following items—many of which have long shelf life—to our next grocery list.

WHAT TO KEEP IN YOUR PANTRY
According to Dodge, these are the items that form the backbone of a plant-based diet, from essential legumes and grains to nuts and baking supplies.

BEANS & GRAINS
From canned to dried, beans are the primary source of protein in a plant-based diet. Brown rice, quinoa, and oats are a great alternative to other carbs with a high glycemic index.

Garbanzo beans
Lentils
Black beans
Brown Rice
Quinoa
Oats

SEEDS & NUTS
From snacking to using in smoothies, baked goods, and other recipes, nuts and seeds add protein and are excellent sources of healthy fats and fiber.

Almonds
Cashews
Chia seeds
Flaxseeds
Hemp seeds
Nut butters

OILS & BAKING SUPPLIES
A plant-based diet is all about focusing on the healthiest way that you can eat, and for Dodge, that means cutting out refined sugar and replacing it with healthier alternatives like dates, coconut sugar, and maple syrup.

Coconut oil
Olive oil
Grapeseed oil
Dates
Coconut sugar
Maple syrup
Nutritional yeast
Spelt flour

PANTRY PERISHABLES
While they won’t last long-term, you’ll turn to these essentials time and time again in all manner of recipes.

Onions
Potatoes
Sweet potatoes
Bananas
Whole grain bread
Avocados

WHAT TO KEEP IN YOUR SPICE DRAWER
These commonly used spices are what will take your vegetarian dishes from basic to exotic.

Himalayan sea salt
Black pepper
Turmeric
Cumin
Garlic powder
Onion powder
Chili powder
Oregano
Italian seasonings
Cinnamon
Vanilla

WHAT TO KEEP IN YOUR REFRIGERATOR
Dodge stocks up on these fresh produce and perishable items every week year-round, and then fills in with the fruits and vegetables that are in season at the farmer’s market.