This one I stumbled upon, from link to link to link, a useful checklist, if you need one.
V e g e t a r i a n & V e g a n P a n t r y C h e c k l i s t
Grains & Seeds
Brown Rice High in fibre and low GI, and rich in selenium which reduces risk of cancer and heart disease.
Regular Rolled Oats Lowers bad cholesterol, helps lower blood pressure, is filling and stabilises blood sugar.
Buckwheat groats A great budget friendly pantry staple. Soak overnight with your favourite dairy free milk and turn it into a healthy bircher muesli for breakfast the next morning. Toasted buckwheat is fantastic sprinkled over salads too. Buckwheat is gluten free and higher in protein than rice, millet and corn.
Polenta A slow releasing carb with low GI, it contains a good range of vitamins and minerals such as B vitamins, vitamin A and zinc. Firm polenta is a great gluten free base for a range of toppings (such as caramelised onions and mushroom) and also makes fantastic chips.
Black Rice High in antioxidants. So high in fact that a spoonful of black rice contains more antioxidants than the same serve of blueberries. Use in place of white rice, for sushi and even burgers.
Sunflower seeds Toasted sunflower sprinkled over salads add a lovely crunch and are also high in vitamin E and contain compounds that can assist in lowering cholesterol.
Quinoa – White, Red or Black A complete protein – important for vegetarians and vegans. High in fibre and iron. Great in a variety of uses from salads, burgers … can even be used as a rice replacement in risottos.
Millet Millet is a great gluten free, easily digestible grain, high in iron, protein and fibre. It is also quite cheap too (much cheaper than quinoa). Great in salads and makes a mean veggie burger too.
Pumpkin Seeds Sprinkle toasted pumpkin seeds in salads. Pumpkin seeds are a good source of Omega 3 fatty acids and are high in zinc.
Barley Can be used in a variety of ways from salads, as a rice replacement in risottos and in soups. Nutritious and high in fibre, can assist in lowering cholesterol and is apparently helpful for postmenopausal women.
Sesame Seeds Toasted sesame seeds are a great addition to salads and stir fries. They are also a great source of calcium, protein, and iron. Sesame seeds are also a wonderful source of copper which is beneficial for anyone suffering from rheumatoid arthritis.
Chia Seeds Chia Seeds are a great high quality protein, they are also high in fibre and antioxidants and omega 3 fatty acids. They are also a wonderful egg replacement for vegan bakers!
Beans & Lentils
Chickpeas High in fibre : 2 cups of chickpeas are all that is required each day to meet your daily fibre requirements. Chickpeas are also iron rich and filling. Use in salads, stir fries, and of course chickpeas are the basis of everyone’s favourite dip – hummus.
Black Beans High in fibre, antioxidants and protein, black beans are an extremely rich source of the trace mineral molybdenum. Molybdenum assists with breaking down and detoxifying sulfites found in foods like salads and wines.
Kidney Beans Fantastic in stews, high in vitamin K which is good for the brain and nervous system. And like all beans are high in fibre.
Lentils High in protein and fibre. Use in salads and soups.
Cannelloni beans A wonderfully creamy bean, cannelloni beans are low GI, high in fibre and antioxidants and at home in everything from salads, stews to soups.
Almonds Use to make your own dairy free milk. Toasted flaked almonds are also a great addition to salads.
Cashews Great roasted and added to granola.
Pistachios Pistachios are high in B6, which is wonderful for the nervous system. Pistachios also contain two carotenoids, called lutein and zeaxanthin, which are not found in most nuts and function as protective antioxidants, defending tissues from damage from free radicals.
Hazelnuts Hazelnuts are incredibly high in folate and are packed with B vitamins. They are wonderful, toasted, sprinkled over salads.
Chickpea (Besan) flour Makes a fantastic gluten free flour, great for a whole variety of uses from crepes, crackers and even pasta.
Almond meal (or almond flour) makes the most fantastic gluten free cakes.
Wholemeal Flour Wholemeal (also called whole wheat) flour is a great, healthier replacement for regular white flour. It has a slightly nuttier flavour and is denser than regular white flour.
Honey Anti-bacterial and anti-fungal. Used by the ancient Egyptians for medicinal purposes. Also good for sore throats.
Brown Rice Syrup Has a low GI of 25 compared to the 64 of regular white sugar. Brown rice syrup is made from fermented brown rice which breaks down the starch in the grains, then the liquid is removed and heated until it reaches a syrup-like consistency.
Pure Maple Syrup A fantastic alternative to sugar. Containing over 54 antioxidants, maple syrup also features high levels of zinc and manganese – wonderful for the heart and boosting the immune system.
Olive oil Reserve extra virgin olive oil for dressings and finishing off a dish. Olive oil contains oleocanthal, which mimics the effect of ibuprofen in reducing inflammation.
Coconut Oil Has a high heat point, so can be used in stir fries or for frying. Also anti fungal, antibacterial and antiviral. Said to be great for bloating!
Raw Apple Cider Vinegar An old remedy to help improve digestion, it is also said to help lower glucose levels.
Balsamic Vinegar Originating in Italy, Balsamic vinegar is a wonderfully thick syrupy vinegar that is a wonderful antioxidant. It was also an ancient remedy for headaches!
Soy sauce Wonderful in stir fries, soy also adds a fantastic depth of flavour in a range of vegetarian dishes. Try adding a little soy next time in place of salt and taste the difference!
White Miso Great for soups and in salad dressings or marinades. Miso contains all essential amino acids, making it a complete protein and also restores beneficial probiotics to the intestines.
Tahini Wonderfully high in calcium- perfect if you are on a dairy free diet. Also rich in minerals such as phosphorus, lecithin, magnesium, potassium and iron.
Tomatoes Tinned tomatoes are wonderful in stews and soups, also handy for quick pasta sauces.
Coconut Milk Place a tin in the refrigerator overnight and scoop out the thick cream on top and use as a dairy free cream. Coconut milk is also wonderful in curries and soups.
From Delicious Everyday – a vegetarian food blog with a collection of vegetarian recipes for everyday life. The recipes focus on fresh seasonal ingredients and celebrate fresh, healthy whole foods.