Going plant-based? 7 ingredients to have in your kitchen

Going plant-based? 7 ingredients to have in your kitchen

Look out for these ingredients next time you’re shopping! They are a staple in the pantry of anyone who follows a plant-based diet.

Containing many beneficial nutrients, they are a great alternative for anyone looking to consume less meat and dairy. Buying these foods is becoming easier by the day and you can find them in supermarkets, organic shops, and online.

1. Edible seaweeds

Edible seaweeds have high amount of antioxidants

They provide plenty of nutrients, are low in calories but rich in protein, calcium, and most importantly-iodine, which helps support the thyroid. They are also great for skin due to high amount of antioxidants.

2. Nutritional yeast

Nutritional yeast improves the strength of skin

A great source of nutrients, it contains no sugar, no lactose, and no gluten. You can buy it in flakes (to use in salads and sauces for a cheesy taste) or as a powder for adding to drinks. It improves the strength of skin, hair, and nails and regulates gut health. Look out for the fortified version for multiple vitamins.

3. Wheat bran

Wheat bran stimulates defenses and regulates appetite

Sold as a powder or flakes. It’s rich in iron, potassium (promotes circulation), zinc (stimulates defenses and regulates appetite), fiber (satiates and improves digestion), phosphorus, and vitamins. Sprinkle it on yogurt, fruit salad, or add to smoothies and oatmeal.

4. Miso

Miso provides minerals and antioxidants

A fermented soybean seasoning appreciated for its taste and versatility. It provides calcium, isoflavones, minerals, and antioxidants that promote the elimination of free radicals. It is used in multiple recipes (soups, salads, sauces.). Top tip: try not to boil it to avoid loss of nutrients.

Use in dressings, soups, and salads. Yum

5. Seitan

Seitan is a gluten-based product

Known as "vegetable meat" due to its high protein content (24%), it is a gluten-based product, similar to minced meat in appearance. Have it stir-fried, roasted, battered, or as a fab pie filling.

6. Textured Soya

Textured Soya is perfect for vegan bolognese

Sold frozen or dehydrated, it has a neutral taste and a texture similar to mince. It is convenient to mix it with vegetables or spices to give it flavor or leave to marinate in stock and soy sauce. Perfect for vegan Bolognese.  

7. Tahini

Tahini is rich in calcium and iron

A dressing made of sesame and rich in calcium and iron. Use it to make hummus or make a sauce by adding lemon juice and garlic, smear it on toast as a substitute for butter or margarine or drizzle over salad (or avocado toast-yum).

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