Your Allies

From your groceries list to the materials and hacks you need to know

If you’re new to Veganism, or just simply want to start a healthier lifestyle, you’ll need a bit of help. There’s a lot of people, organizations, gyms or particular ones you can seek help from. There’s also a lot of information out there, not necessarily of quality, but by knowing the basics, you’ll know where you need more support.

In this section you’ll find those friends you can always count on, it could be to show off in a dinner with friends, of those day-to-day goodies that will make your life easier and healthier.

 

Image courtesy of Chantal Garnier

Your Grocery list:
Vegan essentials

The Basic:
One week worth of vegan groceries for 2 adults

This list will help you with all the ingredients and products required to lead a vegan and complete nutrition if you want to lead a vegan life.

If you aren’t sure about how to consume/cook them, try our recipes. Please bear in mind following tips:

  • Some veggies can be consumed raw; 
  • Fruits can be consumed preferably before 7pm, not together, and with an empty stomach; 
  • Smart foods are the base for your vegan recipes; 
  • You have your accomplices, which will give you this extra kick to make your meals wonderful.
  • Everything, if possible has to come from a certified organic source

Veggies

  • 3 Fresh broccoli (about 1,5kg)
  • 1 big lettuce
  • 500g tomato
  • 500g green peas
  • 6 carrots
  • 1 celery
  • Bunch of chives
  • One big red pepper
  • One big green pepper
  • 1kg spinach

Fruits

  • 2kg apples
  • 2kg pear
  • 2kg bananas or plantains
  • 4 pomegranates
  • 500g blueberries
  • 500g raspberries
  • 1 Pineapple
  • Coconut
  • 6 oranges
  • 6 peaches
  • 500g grapefruit

Smart foods

  • 500g whole grain pasta
  • 500g whole grain rice
  • 200g quinoa
  • 200 g chia seeds
  • 400g textured vegetable protein, AKA “soy meat”
  • 500g chickpeas
  • 500g white beans
  • 500g red beans
  • 500g potato
  • Pistaccio
  • 500 oat bran
  • Good quality Sauerkraut

Accomplices

  • 300g bitter chocolate (make sure it doesn’t have cow milk in its ingredients)
  • 200g ground Coffee
  • 200g peanut butter
  • 6l oat milk
  • Nuts
  • Raisins
  • Peanuts
  • Dried plums
  • 1 bottle of a good red wine 
  • A good B12 (10micrograms/day) & Iron supplement

Image courtesy of Zahrin Lukman

Spices & Secret ingredients

Your troupers

These will help you take flavors to the next level and spice things up for you and your guests

  • Extra Virgin Olive Oil
  • Balsamic vinegar
  • Peppercorns
  • Paprika
  • Cumin
  • Curry
  • Oregano
  • Parsley (dried & fresh)
  • Fresh garlic
  • Dried onion
  • Dried tomato
  • Olives
  • Pickles
  • Tahini
  • Sesame
  • Cinnamon
  • Powder Cocoa
  • Cloves
  • Thyme
  • Limon juice & zest

Image courtesy of Laura Mitulla