Tag Archives: cooking

Vegan Staples

Hi there!

Welcome to the Staples List. On this page I list what I count as absolute essentials for making your life/transitioning to veganism easier. This list just contains food but don’t worry, I’ll be making another post about switching over the other aspects in your life.

These are, (again) absolute essentials only – very, very basic ingredients. Some you may not even realize you need to replace. Others, are pretty basic ingredients to keep on hand (vegan or not), that just make cooking/finding something to make a hell of a lot easier with them always in stock.

Cause seriously, do you actually enjoy going to buy bread every week? (Fun fact: bread can keep in the freezer 3-6 months!)

General Cooking

  • Margrine/Butter (I like Earth Balance and Becel Vegan Margarine)
  • Oil
  • Spices*
  • Non-Dairy Milk (Almond/Soy/Nut – I personally like Silk Almond)
  • Sauces (Soy sauce, hot sauce, ketchup, salsa, salad dressing, etc.)
  • Hemp Hearts (a great source of protein, and you can sprinkle them on practically anything!)

*Depending on how you cook, you’ll want to keep cuisine spices on hand (Chinese – ginger, seasame seeds, soy sauce, etc., Italian – garlic, oregano, rosemary, thyme, fennel, onion, parsely, etc.) I’d assume if you’ve ever done any cooking, you should already have some spices on hand, so you may not need to worry about that.

Pantry

  • Dried Rice (I like keeping brown rice over white, since it’s healthier)
  • Dried Pasta (again, I keep whole wheat over regular)
  • Peanut Butter (Kraft Unsweetened/Unsalted [dark blue label] is good)
  • Mushroom/Vegetable Broth (some ‘veggie’ broths have fish/beef/chicken stock in them – be sure to read the label!)
  • Canned Beans (black, chickpea, lentils, red/kidney)
  • Canned Veggies
  • Baking supplies (optional, but I recommend keeping at least flour, cornstarch, baking soda and [brown] sugar around)

Freezer

  • Bread
  • Frozen Veggies
  • Fruit (if you make a lot of smoothies, also they keep longer when frozen)

Seitan Basics

  • Vital Wheat Gluten
  • Nutrional Yeast (referred to as ‘nooch’ – is a great source of B12)
  • Tahini Paste
  • Spices*
  • Vegetable/Mushroom Broth

*Depending on what meat you’re trying to replicate, the spices you put in your seitan will change. If you make Chick’N Seitan, you’ll want to keep poultry seasoning or sage and thyme on hand to give it that distinctive flavour.

One of the easiest dishes to make out of the ingredients listed above is stir-fry. I highly suggest learning how to make stir-fry both with rice and pasta, that way there’s at least a bit of a difference when making it. It’ll definitely save your butt on those days when you don’t really feel like cooking and want something fast/easy, without ordering take-out, or having to buy all those pre-made meals. (Which I’ll cover later)

I hope this list of essentials helps you in stocking your newly vegan kitchen, and allows you to begin your journey with a bit more ease.


New here? Check out the Nutrient Collage series to ease your fears about dying of nutrient deficiency!

Buffalo Seitan Wings

Y’know, I’d never had ‘real’ buffalo wings before I went vegan, so I was a little hesitant about making these, but I actually enjoyed them. Also, my best friend (not vegan) says this is ‘amazing’. She loves seitan though, so she might be a bit biased.

If the buffalo sauce isn’t spicy enough for you, you can always add more hot sauce. Or, if it’s too spicy, add more ketchup. I’m just a wimp when it comes to spicy things so this is spicy for me.

AterImber.com - Vegan Buffalo Seitan Chick'N Wing Recipe

Chick’N Seitan

Coconut Oil

2C Flour

Spices: 1tsp

  • S+P
  • Garlic Powder
  • Onion Powder
  • Oregano
  • Basil
  • Parsley

2 Egg Replacers

A Splash of Silk

Buffalo Sauce:

  • 3Tbsp Franks Red Hot Sauce
  • 3Tbsp Ketchup

 

Directions:

  1. Add the flour and spices to a bowl, mix together until combined.
  2. Mix up the Egg Replacer in a separate bowl and add a splash of milk to make it more liquid-y (I use the Bob’s Red Mill Egg Replacer so using the milk helps make the consistency more liquid-y)
  3. Take the seitan wings and coat first in egg and then in the flour. Do this until all wings are coated.
  4. Get a pan and heat some oil (I used just enough to cover the bottom) to high. Once oil is ready add the seitan a few at a time. Cook both sides for 30 seconds*, then take out and let drain/pat excess oil off with a paper towel.
  5. For the sauce: heat up a pot on the stove (medium heat) then add the ketchup and hot sauce, stirring constantly. Once mixture begins to bubble/thicken, remove from heat.
  6. Toss the wings in the sauce and serve.

Note: The seitan recipe I use makes about 30-34 wings – I split the batch and only buffalo-ed half of it. The other half I put in a ziplock bag and put in the deep freeze. (It lasts up to a year)

*Every time I go to fry something, the oil is always super hot. I’m not sure if it’s because of the pan or that we just have a powerful burner, but even recipes that it says to leave in for 5 minutes to get it ‘golden brown’, if I leave it in that long they always get super burned. So, adjust the cooking time for your burner/stove.


So, what do you guys think? Like it? Hate it? Should be thrown into a pit and never made again? Let me know in the comments!

Check out more recipes here: Recipes  All of the recipes are vegan. If you haven’t seen The Veg Life home page, then you might not know – all recipes on my site are proudly animal product free. (Yes, including the beauty products) All pictures of the food/product are taken by me and are sometimes pulled off my Instagram account.