Vegan Food List For Beginners

this RECIPE

A comprehensive list of vegan pantry staples all in one place to help you stock your kitchen with essential ingredients for supporting longevity and vitality.

This blog post was inspired by my Vegan Protein Guide, the Essential Supplements for a Vegan Diet, and my Menopause Diet Guide. You might also be interested in how different cooking methods can produce harmful substances called Advanced Glycation End-products (AGEs), which may accelerate aging.

🥄 Vegan Breakfast Pantry Food List

Here’s a list of non-perishable items commonly used in my top healthy breakfast recipes.

1. Oat Groats or Steel-Cut Oats

These are the two wholest forms of oatmeal that may help lower blood sugar in people with type 2 diabetes and improve cholesterol when eaten regularly. Oat groats and steel-cut oats are a rich source of protein, fiber, and antioxidants. This is the oat grain in its most whole, intact form. The hull has been removed, but the bran, endosperm, and germ are intact. They’re the least processed and contain the most nutrition. Oat groats are the whole, minimally processed form of oats, while steel-cut oats are groats chopped into smaller pieces for a heartier, chewier texture.

Choosing organic oats when possible is a smart choice for your health, as they are grown without synthetic pesticides, herbicides, or fertilizers, reducing your exposure to potentially harmful chemicals like glyphosate. Glyphosate is commonly used in conventional farming and can sometimes be found as residue in food products. Opting for third-party verified organic oats that are glyphosate-free ensures that the product is not only free from synthetic chemicals but also verified to be free from glyphosate residue.

2. Medjool Dates

Medjool dates are a nutrient-rich natural sweetener, containing fiber to support digestion, along with potassium, magnesium, and vitamin B6. Research suggests that dates may help lower blood glucose levels, reduce cholesterol and triglycerides, and increase beneficial HDL cholesterol. They also appear to support a healthy gut microbiome. For maximum freshness, purchase whole Medjool dates, store them in the freezer, and pit them before use.

3. Ceylon Cinnamon

Cinnamon is one of the most affordable sources of antioxidants, with two main types: Ceylon and cassia. In the U.S., cinnamon, labeled simply as "cinnamon," is usually the less expensive cassia, which contains coumarin, a compound that is toxic to the liver in high amounts. Without specific labeling as "Ceylon," even a daily teaspoon of cassia cinnamon may exceed the safe limit for adults. I recommend opting for Ceylon cinnamon, which is safe and still offers a cost-effective source of antioxidants.

High concentrations of lead have been found in some cinnamon spices. To stay safe, check with ConsumerLabs.com for testing results to ensure the spices you buy are free from harmful contaminants. Opting for organic or third-party tested options can help minimize the risk.

4. Flaxseed Meal

Just one tablespoon of ground flaxseeds can reduce appetite and calorie intake, helping you feel fuller and eat less. This effect occurs within a week of daily consumption and may also help lower cholesterol. The natural fats in flaxseeds improve the absorption of fat-soluble nutrients, adding more benefits. Flaxseeds are rich in anticancer lignans, which remain stable when baked at 350°F. Cooking flaxseeds also neutralizes cyanide-forming compounds, making both cooked and raw ground flaxseeds safe and beneficial, with up to 1.5 tablespoons daily considered safe.

Ground flaxseed, or flaxseed meal, offers greater health benefits than whole flaxseeds because the body cannot easily digest the hard outer shell of whole seeds, which may pass through the digestive system undigested. Grinding the seeds yourself in a coffee grinder or blender just before use ensures maximum freshness and nutritional quality.

Consumer Labs tested multiple flaxseed meal brands for heavy metals, including cadmium, lead, and arsenic. Several exceeded safe limits. I only recommend the trusted, approved brands listed below.

To prevent oxidation, flaxseeds should be stored properly. Whole flaxseeds can be kept in a cool, dark place for months as their hard shell protects them. However, ground flaxseeds are more prone to oxidation due to their high content of polyunsaturated fatty acids and should be refrigerated in an airtight container once opened. For longer storage, the freezer is also an option. These steps help maintain freshness and ensure you get the most out of flaxseed’s health benefits.

5. Chia seeds

Chia seeds, rich in fiber, support weight loss by increasing fullness and regulating blood sugar. Ground chia seeds are more effective, enhancing omega-3 absorption and aiding digestion. A study found that daily consumption of two tablespoons of ground chia seeds led to greater weight loss and reduced waist circumference compared to a control group.

To store whole chia seeds, keep them in an airtight container in a cool, dry place, away from direct sunlight and heat. A pantry or cupboard is ideal. For a longer shelf life, you can refrigerate or freeze chia seeds, which helps preserve their freshness and prevent oxidation.

For ground chia seeds, it's best to store them in an airtight container in the refrigerator to prevent them from going rancid, as the oils in ground chia seeds are more susceptible to oxidation. Ground chia seeds typically last about 1-2 weeks in the fridge. It's also a good idea to grind them in small batches to maintain their freshness.

6. Hemp Hearts

Hemp hearts are the soft, shelled seeds of the hemp plant. They are high in protein, with 31.6g of protein per 100 grams—151% more than eggs, which have 12.6g per 100 grams. Hemp hearts are also full of healthy fats, vitamins, and minerals. Their mild, nutty flavor makes them great for adding to smoothies, salads, or hemp seed dressings.

Choose your brand of hemp hearts carefully, as some may contain trace amounts of cadmium or arsenic due to soil contamination or poor processing practices. I recommend this safe, tested brand, as well as the ones in my Breakfast Staples List below, to ensure quality and peace of mind.

To store hemp hearts (shelled hemp seeds), keep them in an airtight container in a cool, dry place, like a pantry or cupboard, away from direct sunlight and heat. Refrigerate them for a longer shelf life and to preserve their freshness.

7. Red Lentils

Red lentils are a great way to boost fiber and protein in breakfast recipes, especially savory ones, which are often better for balancing blood sugar levels and supporting overall health. Add cooked red lentils to oatmeal for a creamy, savory porridge, or blend soaked lentils into pancake or bread batters to make protein cake or lentil bread for a nutrient-dense breakfast. Quick to cook and versatile, red lentils make mornings hearty and healthy.

8. Unsweetened Nondairy Milk

Plant-based milk substitutes like soymilk can offer key benefits over cow's milk, including lower saturated fat, no cholesterol, and comparable protein. Soymilk also contains spermidine, which supports cellular health and longevity and has been linked to reduced risks of breast and prostate cancers, improved gut health, and lower inflammation. Pea milk is another high-protein option, and while concerns about "anti-nutrients" exist, the health benefits of plant-based milks far outweigh the potential downsides.

Soymilk is a top choice, but there are healthy alternatives for those with soy allergies or different preferences. When selecting plant-based milk, opt for one without emulsifiers, which are added to improve texture and creaminess. Some emulsifiers have been linked to changes in gut microbiota and gene expression, potentially promoting low-grade inflammation. Also, watch out for added sugars, as some plant-based milks contain over a tablespoon of sugar per 8-ounce cup. For optimal health, choose a plant-based milk with no added sugars.

9. Tofu

Tofu is a versatile option for creating a vegan scrambled egg, offering a high-protein, nutrient-rich alternative. Crumble firm or extra-firm tofu into a skillet, season with spices like turmeric for color and black salt for an eggy flavor, and sauté until heated through. The firmer the tofu, the higher its protein content, making it perfect for a satisfying and nutritious breakfast.

10. Cocoa Powder

Regular cocoa flavanol consumption over 24 weeks reduced facial wrinkles and improved skin elasticity, suggesting cocoa powder may support healthier, more youthful skin. To maximize health benefits, choose a cocoa powder brand tested for cadmium to avoid heavy metal contamination, such as this one.

11. Nuts & Seeds

Choosing unsalted raw nuts and seeds is a smart way to support better health and minimize Advanced Glycation End Products (AGEs), which can contribute to aging and inflammation. Unlike roasted or processed varieties, raw nuts and seeds are free from the added AGEs formed during high-heat cooking. They also retain their natural nutrients, including healthy fats, protein, fiber, vitamins, and minerals, making them a wholesome addition to your diet. Incorporating a variety of raw options, such as almonds, walnuts, pumpkin seeds, and sunflower seeds, helps ensure a balanced intake of nutrients while supporting overall longevity.

Among nuts, walnuts are the healthiest, packed with the highest levels of antioxidants and omega-3s. Studies, including the PREDIMED study, show that walnuts significantly reduce cancer risk, with those eating more than three servings a week cut their risk of cancer death by half. English walnuts, in particular, are a powerhouse, offering nearly 10 times more antioxidants than black walnuts.

Note: Sunflower seeds and butters are nutritious but can contain high levels of cadmium, a toxic heavy metal that may accumulate in the body over time. ConsumerLab tests revealed that some products exceed safe limits. To minimize exposure, choose brands tested for lower cadmium levels and consume them in moderation. Diversifying your diet with other nuts and seeds can also reduce risk.

12. Nutritional Yeast

Enhance your breakfast recipes with nutritional yeast for a deliciously cheesy flavor. Sprinkle it on avocado toast, mix it into tofu scrambles, or blend it into savory oatmeal for added nutrition. Packed with beta-glucan fiber, nutritional yeast can boost the immune system, reduce common cold recurrence, and improve mood, even in small daily amounts.

Fortified nutritional yeast contains added vitamins, like B12, making it a great choice for vegans or those looking to boost their intake of essential nutrients. Non-fortified varieties are pure and free from additives, preferred by those seeking a more natural option.

For safety, choose trusted brands that are free of detectable lead contamination. See my preferred brands in my shopping link below (tested for heavy metals).

13. Barberries

Barberries are small, tart berries packed with antioxidants, particularly berberine, which has been studied for its potential to support heart health, regulate blood sugar, and reduce inflammation. They can be a flavorful addition to your breakfast. Sprinkle 2 teaspoons into oatmeal, yogurt, or smoothies for a tangy kick, or mix them into pancake or muffin batter for a nutrient boost. Studies suggest incorporating them into your meals regularly—2 teaspoons three times a day or 1 tablespoon twice a day—can help enhance their health and longevity benefits.

14. Prunes

A yearlong randomized controlled trial found that daily prune consumption slowed osteoporosis-related bone loss, highlighting their potential as a natural, food-based approach to bone health. Adding prunes to your diet may be a simple yet powerful way to support strong, resilient bones.

Top Healthy Breakfast Recipes

🍽️ Main Dish and Meal Prep Pantry Food List

1. Beans & Lentils (and Kombu)

Beans and lentils are excellent staples to include in your diet regularly, offering a powerful combination of fiber and protein. They align with the protein leverage hypothesis, which suggests that diets rich in protein can help regulate appetite and support weight management. The fiber in beans and lentils is anti-inflammatory, promoting gut health and reducing the risk of chronic diseases. While some worry about oxalates, the benefits of beans and lentils far outweigh any concerns, especially since soaking and cooking significantly reduce oxalate levels. These nutrient-dense foods are also heart-healthy, as they help lower cholesterol, improve blood pressure, and provide a steady source of energy. Incorporating beans and lentils into main dishes and meal prep ensures a balanced, satisfying diet that supports long-term health.

Choose dried beans over canned when possible, as they are generally healthier, more affordable, and free from added sodium. Cooking beans yourself allows you to control the ingredients and avoid potential contaminants like BPA found in some cans. If using canned beans is more convenient, opt for unsalted, BPA-free cans and rinse the beans well before using them to reduce sodium and minimize exposure to harmful chemicals.

2. Onion and Garlic

Onions and garlic are flavorful staples with remarkable health benefits. Rich in antioxidants and anti-inflammatory compounds, they support health, boost immunity, and improve the absorption of essential minerals like zinc and iron, even in the presence of phytates. A variety of onions, including red, white, yellow, sweet, shallots, and green onions, work well in most recipes, making it simple to add these nutrient-packed ingredients to your meals.

To store onions and garlic, keep them in a cool, dry, and well-ventilated place, like a pantry or cupboard. Using reusable mesh bags is ideal for both, as the breathable fabric allows air circulation, preventing moisture buildup that can cause mold or sprouting. For onions, store them in a separate mesh bag to prevent them from absorbing moisture from other vegetables. Garlic can be stored in a mesh bag as well, ideally away from direct sunlight. Both will stay fresh longer without refrigeration, typically lasting several weeks when stored properly.

3. Powdered Ginger

Both fresh and powdered ginger offer great anti-inflammatory benefits, with dried ginger containing higher levels of shogaol, a key compound linked to reducing oxidative stress. For balanced flavor and versatility, keep both forms in your pantry.

4. Lemons & Limes

Lemon and lime are rich sources of vitamin C, which plays a key role in boosting iron absorption from plant-based foods. When consumed with iron-rich meals, the vitamin C in these citrus fruits helps convert non-heme iron into a form that is more easily absorbed by the body. This makes lemon and lime excellent companions to plant-based meals, supporting overall health and enhancing iron uptake.

It's also a great idea to squeeze fresh lemon or lime juice onto already cooked iron-rich foods right before eating, as heat can destroy vitamin C. This ensures you get the full benefits of vitamin C while adding a burst of flavor to your meal. Additionally, using lemon and lime zest in recipes provides a vibrant citrusy kick.

5. Tomato Paste & Jarred Diced Tomatoes

Tomato paste and jarred diced tomatoes are convenient pantry staples that bring vibrant flavor and nutrition to many dishes. When choosing between jarred and canned options, glass jars are often a cleaner choice, as they don't have the potential for harmful BPA found in some cans.

Tomatoes are a rich source of lycopene, a powerful antioxidant known for its potential health benefits. This phytonutrient gives tomatoes their bright red color and is one of the most potent antioxidants. One tablespoon of tomato paste daily significantly reduced gingivitis within one week and improved gum bleeding in periodontal patients. In a human randomized control study, a 'tomato sauce-based dietary intervention' in men with prostate cancer decreased free radical damage of their DNA in white blood cells by 21 percent.

However, since tomatoes are acidic, it's best to wait until the end of cooking when preparing beans or lentils, as their acidity can slow down the cooking process. Additionally, avoid using acidic ingredients like tomatoes in aluminum cookware, as the acid can increase the leaching of aluminum, which may be harmful to health.

6. Tahini

Tahini, made from ground sesame seeds, is a nutritious addition to many dishes, packed with healthy fats, protein, and fiber. It's also rich in lignans, which have potential anti-cancer properties and are known to promote heart health. Additionally, tahini can support bone health due to its high calcium content, making it a great plant-based source of essential nutrients. However, tahini can impair iron absorption if consumed in large amounts with iron-rich meals.

Choosing a good brand is essential, as the quality can vary—some tahinis can taste bitter or unappealing. Look for creamy tahini for the best flavor and smooth texture.

Raw tahini retains more nutrients, including antioxidants and healthy fats, making it the healthier option. However, it has a much stronger, more intense flavor compared to roasted tahini, which is milder but may have slightly fewer nutrients due to the roasting process.

7. Miso

Miso, a fermented food made from soybeans, is a flavorful and healthful vegan ingredient that can be used to season your meals. Specifically, mellow miso offers a milder taste, making it a versatile option for soups, dressings, and marinades. While miso is salty, it doesn't seem to raise blood pressure in the same way table salt does. The fermentation process helps break down compounds in soybeans, creating beneficial probiotics and enzymes that support gut health. Incorporating miso into your diet could be a healthier way to add savory depth to dishes while reducing reliance on more processed salts.

8. Reduced-Sodium Tamari

Tamari, a type of soy sauce made primarily from soybeans, is typically gluten-free and made with little or no wheat, making it a good choice for individuals with gluten sensitivities. Reduced-sodium tamari offers a similar rich, umami taste as regular soy sauce but with significantly less sodium, making it a healthier option for seasoning dishes.

It offers a rich umami taste with less sodium than regular soy sauce and can be used interchangeably in recipes. It still provides the same depth of flavor, making it a great choice for stir-fries, soups, and marinades, while also being easier on the heart and kidneys due to its lower sodium content. Always check the label to ensure it is gluten-free.

9. Nut Butter

When choosing nut butter, opt for raw varieties to avoid the formation of advanced glycation end-products (AGEs), which can form during high-heat processing. Look for unsalted options to keep sodium intake in check. Almond, walnut, cashew, and peanut butters are some of the healthiest choices, packed with essential fats and nutrients. For a nut-free alternative, sunflower butter is a good option, but make sure to check for cadmium and other metal content, as some sunflower seed butters may have trace amounts of these substances.

10. Tofu & Tempeh

Tofu comes in various types, each suited for different dishes based on texture and firmness. The main types include:

• Silken Tofu: Soft and creamy, perfect for blending into smoothies, sauces, dressings, and desserts. It has a lower protein content and is not ideal for frying or grilling.
• Soft Tofu: Slightly firmer than silken tofu, great for soups and stews, where it can hold its shape but still absorb flavors.
• Firm and Extra-Firm Tofu: Denser and higher in protein, suitable for grilling, stir-frying, and sautéing. Extra-firm tofu tends to have the highest protein content and holds its shape better, making it ideal for slicing, cubing, or crumbling.
• Super-Firm Tofu: The densest and highest in protein, perfect for grilling, stir-frying, or using in dishes that require a meaty texture. It has minimal water content and offers a more substantial bite.

Tofu is also a good source of calcium, especially when calcium sulfate is used as a coagulant in its production. Firm, extra-firm, and super-firm tofu typically have higher calcium content due to their concentrated nature. Silken tofu, with higher water content, generally contains less calcium.

Tempeh, made from fermented soybeans, is a higher source of protein and fiber compared to tofu. The fermentation process not only boosts protein but also introduces beneficial probiotics that support gut health. Tempeh has a firmer texture and a nutty, earthy flavor.

To reduce the bitterness of tempeh, it’s recommended to boil it for about 5 minutes before using it in recipes. This softens its texture and tones down the bitterness.

Methods of preparing tofu and tempeh:

• Crumbling: Great for tofu or tempeh "scrambles" or adding to sauces and stir-fries.
• Grating: Useful for creating finer textures for fillings or vegan "cheeses."
• Slicing: Ideal for grilling, frying, or baking, especially for extra-firm tofu.
• Air frying tofu: While air frying creates a crispy texture, it may result in an "aged" taste, so it might not be ideal for dishes where a neutral flavor is desired.

While tofu is a versatile and nutritious plant-based protein, its preparation method can impact its health benefits. Cooking tofu at high temperatures (such as broiling or frying) can form advanced glycation end-products (AGEs), which are age-accelerating toxins that contribute to age-related diseases like memory decline, skin aging, and cardiovascular issues. Broiled tofu can have six times the AGE content of boiled tofu, although it still contains fewer AGEs than broiled meat.

For a healthier approach, it's best to avoid dry cooking methods that generate AGEs. Instead, try boiling, poaching, or adding tofu to soups and stews where it can simmer at lower temperatures, reducing the formation of these harmful compounds. These gentler cooking methods help preserve tofu’s nutritional profile and make it a healthier addition to meals.

Like tofu, tempeh can also form AGEs when exposed to high dry heat. However, since tempeh is a fermented product, it may be less prone to AGE formation compared to non-fermented soy products. The fermentation process breaks down some of the compounds in soybeans, which may provide a slight health advantage.

To minimize AGEs, consider using moist cooking methods like steaming, boiling, or simmering for tempeh, just as with tofu. These methods reduce AGE formation while allowing tempeh to absorb flavors without generating harmful compounds.

11. Whole Grains

Choose a variety of grains, particularly those that are minimally processed and high in fiber, vitamins, and minerals.

1. Brown Rice: A whole grain that provides more nutrients than white rice, including fiber, magnesium, and B vitamins.
2. Quinoa: Rich in all nine essential amino acids, making it an excellent protein choice for plant-based diets.
3. Barley: High in viscous fiber and antioxidants, barley helps control blood sugar levels and lower cholesterol, improving heart health.
4. Farro: An ancient whole grain rich in fiber, protein, and nutrients like iron and magnesium.
5. Buckwheat: A gluten-free option rich in antioxidants and beneficial for heart health.
6. Millet: A gluten-free grain that provides fiber, magnesium, and antioxidants.
7. Pasta (whole grain or legume): Especially when made from whole grains, pasta can be a better option for blood glucose control compared to several carbohydrate-rich foods. The key is in how pasta is made and the structure of the starch. When cooked al dente (firm to the bite), pasta has a lower glycemic index than foods like bread or white rice, meaning it is digested more slowly, causing a gradual rise in blood sugar rather than a rapid spike. The slow digestion of pasta is due to the way the starches are bound together, making it harder for the body to break down quickly. Whole-grain pasta, in particular, is higher in fiber, which helps slow the absorption of sugar into the bloodstream and improves insulin sensitivity.
8. Bread: Whole-grain sprouted bread can be a better choice than white bread when it comes to managing blood sugar. It contains more fiber, which helps slow down how fast sugar is absorbed into your blood, keeping your blood sugar levels more stable. While white bread can cause quick blood sugar spikes, whole grain bread offers more benefits and helps keep your blood sugar slightly more in check when included in a balanced meal. However, be mindful of how much bread you consume, as bread—like other starchy foods—can still impact blood sugar levels. Opting for unprocessed whole grains is the best choice for overall health.

12. Low-Oxalate Greens

Including a variety of leafy greens in your daily diet is a great way to support overall health. For those who are prone to kidney stones or looking to optimize calcium absorption, it's beneficial to choose low-oxalate greens. Oxalates are naturally occurring compounds found in some plant foods that can bind to calcium, potentially forming crystals that could lead to kidney stones and interfere with calcium absorption.

Cooking reduces oxalates, which is important for those with low iodine intake, and breaks down fibrous cell walls for easier digestion. Pressure-cooking leafy greens for 0 minutes (just bringing them to pressure and releasing) preserves the most nutrients, but heat destroys myrosinase, which creates cancer-fighting sulforaphane. However, adding mustard powder after cooking restores this enzyme’s benefits. Alternatively, you can chop cruciferous greens 40 minutes before cooking, which activates the enzyme and gives it time to work its magic!

Low-oxalate greens include any greens other than spinach, Swiss chard, and beet greens. These greens are rich in essential nutrients like vitamins A, C, K, and folate, as well as calcium, without the risks associated with high oxalate content. Aim to consume one to two servings of low-oxalate greens per day to support a balanced, nutritious diet. These greens can be easily incorporated into smoothies, salads, and cooked dishes.

Eating dark leafy greens with a source of fat is essential for enhancing nutrient absorption. Fat-soluble vitamins like lutein and zeaxanthin, found in greens, need fat for proper absorption—without it, they may pass through your system without being absorbed. To maximize their benefits, mix your greens with healthy fats such as avocado, nuts, seeds, or nut butter. This not only boosts the absorption of these important nutrients but also adds flavor and texture to your meals.

13. Flavor Enhancers

Chipotle peppers in adobo, marinated artichoke hearts, sun-dried tomatoes, and capers are all excellent flavor enhancers that add depth and complexity to vegan dishes. These ingredients are perfect for adding smoky, tangy, and umami-rich flavors without relying on added salt or oil.

• Chipotle peppers in adobo bring a smoky, spicy kick to salsas, sauces, and marinades. You can chop or blend them into dressings, dips, or even grain bowls for added heat and flavor.
• Marinated artichoke hearts are great for adding a briny, tangy taste to pasta dishes, salads, or grain bowls. They can also be chopped and blended into dips for extra richness.
• Sun-dried tomatoes add a deep, concentrated tomato flavor to sauces, dressings, or spreads. Blending them into vegan pesto or hummus can create a flavorful base.
• Capers provide a tangy, salty flavor that works well in Mediterranean-inspired dishes like grain bowls, pasta salads or as a topping for roasted vegetables. Additionally, capers are a good source of quercetin, a powerful antioxidant with anti-inflammatory and longevity benefits, supporting overall health and helping to reduce the risk of chronic diseases.

To keep things healthier, opt for lower-sodium versions of these ingredients when available and store them in glass containers to preserve their flavor and prevent any unwanted chemical leaching from plastic. These ingredients can be used in chopped, blended, or whole form to enhance a variety of dishes like dips, sauces, salads, and dressings.

14. Herbs & Spices

Dried herbs and spices can be a great way to enhance flavor while reducing the need for salt, which helps promote better blood pressure and overall health. They are often the cheapest sources of flavor and are highly concentrated in antioxidants, offering a quick and cost-effective way to boost your intake. Many spices, like turmeric, long pepper, and garlic, have been linked to enhanced longevity due to their anti-inflammatory and antioxidant properties. Choosing a variety of herbs and spices not only adds depth to your meals but also supports your health by reducing salt consumption and providing powerful antioxidants in every pinch.

However, dried herbs and spices can sometimes be contaminated with salmonella and heavy metals, especially if grown in polluted soils or processed in regions with lax regulations. For example, high concentrations of lead have been found in some turmeric spices. To stay safe, check with ConsumerLab.com for testing results to ensure the spices you buy are free from harmful contaminants. Opting for organic or third-party tested options can help minimize the risk.

15. Vinegar

Vinegar, a versatile ingredient in many recipes, not only adds flavor but also offers health benefits. It helps reduce spikes in blood sugar, insulin, and triglycerides, particularly benefiting individuals who are insulin-resistant or at risk of type 2 diabetes. In my recipes, I mostly use apple cider vinegar, red wine vinegar, balsamic vinegar, and rice vinegar, which are great staples to stock up on for everyday cooking. However, be cautious with balsamic vinegar, as it can sometimes contain higher levels of lead. Choose high-quality, safe options to ensure you're getting the benefits without potential contaminants.

16. Seaweed

Seaweed is a natural source of iodine, essential for thyroid health. Iodine deficiency can easily occur, especially for those on plant-based diets, as iodine is primarily found in seafood, dairy, and iodized salt. If you're not consuming these foods regularly, it can be challenging to get enough iodine. Adding seaweed to your diet not only boosts iodine intake but can help create anti-inflammatory, blood-pressure-lowering meals. You can either buy nori sheets for a quick snack or try my seaweed recipes to incorporate this nutritious food into your meals. Seaweed also helps balance the effects of goitrogenic foods like cruciferous vegetables and soy—healthy staples we should include in our diet.

17. Yogurt

Fermented foods, like yogurt, play a crucial role in improving gut health and boosting immunity. Unsweetened plant-based yogurt is my first choice because it's low in sodium and packed with probiotics, which enhance microbiome diversity and support a healthy gut. You can either buy unsweetened plant-based yogurt to enjoy regularly or try making my Cashew Yogurt or Soy Milk Yogurt at home. Fermented foods help lower inflammation when combined with a high-fiber diet.

Top Healthy Recipes

👩🏽‍⚕️ Longevity-Boosting Spice Mix and Breakfast Powder

Explore evidence-based ingredients that not only boost flavor but also support longevity and overall health.

🫖 Essential Staples for Teas, Coffee, and Beverages

When grocery shopping for your pantry staples, stock up on teas and health drinks that support your daily routine and longevity. Grab Green Tea for a gentle caffeine boost earlier in the day, energizing Hibiscus Tea for the afternoon (and don’t forget a straw to protect your teeth), and Chamomile Tea to help you wind down in the evening. These carefully chosen anti-aging teas are scientifically proven to offer benefits for longevity.

Also, add the ingredients for Cranberry Water to your list—it may help relieve prostatitis symptoms for a better night's sleep! And be sure to pick up what you need to make filtered coffee that won't raise your LDL cholesterol, ensuring a heart-healthy cup every time. Find all the essentials you need for a healthful, tea- and coffee-filled pantry.

💊 Supplements

Supplements to consider for overall health and longevity, especially for those on a plant-based diet, include:

• Omega-3: Essential for heart, brain, and eye health. Plant-based sources like algae oil can provide DHA and EPA, which are typically found in fish.
• Vitamin B12: Vital for nerve function and red blood cell production. Since B12 is not naturally found in plant foods, supplementation is often necessary.
• Vitamin D: Important for bone health, immune function, and mood regulation. Vitamin D2 is plant-based, but D3 from lichen may be a more effective option.
• Vitamin K2: Supports bone health and cardiovascular function. It is found in fermented foods like natto but may require supplementation if not included in the diet.
• Creatine: Known for supporting muscle function and strength, creatine can be especially beneficial for those involved in intense physical activity or strength training. While naturally found in animal products, vegan-friendly creatine supplements are available.

Consult with a healthcare provider before starting any new supplements to ensure they meet your specific needs.