Your first vegetarian pantry: the ultimate shopping list to get you started - Buyers Guide

Vegetarian Times, Jan, 1996 by Susan Jane Cheney

WHEN YOU SWITCH to a vegetarian diet, those ancient bottles of poultry seasoning and cubes of beef bouillon in the back of your kitchen cabinet are of very little use. If, like Old Mother Hubbard, you go to prepare dinner and find your cupboard frustratingly bare, it's time to give the pantry a makeover.

What do you need to have on hand to prepare appealing and nourishing vegetarian meals? Because tastes, budgets and sense of adventure differ from household to household, there's no one-size-fits-all shopping list. Still, some basic guidelines help: The following staple ingredients will make meal planning and preparation much easier--and more healthful. "Pantry," of course, refers to whichever type of storage is appropriate for a given item: kitchen cabinet, refrigerator or freezer.

GRAINS GALORE

Grains provide the foundation for wholesome meals. Choose whole grains for their unique flavors, textures, plentiful nutrients and the long-lasting energy they provide. If you buy grains in bulk, be sure to shop where there's a rapid turnover. Refrigerate, freeze, or store grains in airtight containers in a cool, dry place.

For Your Pantry: Brown rice (including long-grain, short-grain and nutty-tasting Indian basmati); millet and buckwheat groats for pilafs, casseroles, stirfries, beans and vegetable stews; whole or minimally pearled barley for hearty soups; quick-cooking bulgur; whole wheat couscous; and rolled oats for warming winter breakfasts.

PLENTIFUL PASTA

Noodles ARE a busy cook's best friend. Italian pastas and other noodles are among the quickest-cooking grain products of all, and provide meals in minutes when combined with myriad hot and cold sauces. Add leftover noodles to soups and vegetable salads.

For Your Pantry: An assortment of pasta shapes; Japanese buckwheat soba and wheat udon noodles; and practically instant seasoned ramen noodles.

BONNY BREADS AND CRACKERS

Healthful Breads are the foundation for all types of spreads and sandwiches, and are welcome companions to soups, stews and main-dish salads. Popular pita provides convenient pockets for fillings, and low-fat crackers make satisfying snacks.

For Your Pantry: Whole grain loaves, pitas, tortillas and chapatis; rice cakes; and whole grain crackers.

BAKING BASICS

Whole grain flours and leavens are ready resources for breads, desserts and breakfast treats. Refrigerate or freeze flours and yeast to keep them fresh.

For Your Pantry: Whole wheat bread and pastry flours; rye flour; stone ground cornmeal; active dry yeast; baking soda; and non-aluminum baking powder.

BOUNTEOUS BEANS AND PEAS

Make sure your kitchen is full of beans. Legumes (beans and peas) are nutritional powerhouses; like grains, seeds; chili powder; paprika; cayenne; and fresh garlic, parsley and cilantro.

COOL CONDIMENTS AND SEASONINGS

LIKE HERBS AND SPICES, these savory substances intensify the natural flavors of foods, and can transform bland and uninspired dishes into memorable taste treats. Stock the basics and buy small quantities of new ones to try out for taste. For Your Pantry: Salt; quality soy sauces such as shoyu and wheat-free tamari; light and dark misos (fermented soybean pastes); prepared mustards; vinegars (including apple cider, red wine, rice, raspberry, balsamic, and herb-and-spice flavored); horseradish; vegetarian Worcestershire sauce; pure vanilla extract; capers; and dry sherry.

THOROUGH THICKENERS

Arrowroot powder and kudzu, the dried and ground roots of two different plants, are more nutritious, tasty and digestible thickeners than cornstarch. Though kudzu is rather expensive, less is required than either arrowroot or cornstarch for thickening purposes, and kudzu-thickened sauces are more stable than those prepared with arrowroot. Kudzu is also a gelling agent for puddings and pie fillings.

For Your Pantry: Kudzu; arrowroot powder.

DEPENDABLE DAIRY PRODUCTS AND EGGS

Whole-milk dairy products contribute a smooth and creamy quality to dishes, but it's advisable to eat only small amounts because of their high fat content. Stick with low-fat or nonfat items for regular use. Eggs too are high in cholesterol, and best consumed in moderation. Those from free-range chickens that aren't fed hormones and antibiotics are most flavorful.

For Your Pantry: Skim Milk; butter or margarine; low-fat soft and hard cheeses; low-fat or nonfat yogurt; and eggs.

BOFFO BEVERAGES

Look for organic, unsweetened fruit juices. If you drink coffee, buy organic beans and chemical-free decaffeinated coffee made by the Swiss water process. Instant hot grain beverages like Cafix, Yannoh and Postum are other alternatives.

For Your Pantry: Non-carbonated and sparkling mineral water; fruit and vegetable juices; herbal teas; regular and decaffeinated coffees; and grain beverages.

PRESSED-FOR-TIME PREPARED FOODS

Packaged items are invaluable when you're pressed for time. Look for products that are low in sodium and sugar, and additive-and preservative-free. Natural food stores and many supermarkets now carry organic convenience products.