Kitchen Must-Haves… to get Plant-Strong!
...this was tweeked just a bit from engine 2 diet

Cooking Oil Substitutes
 Rice Vinegars
Balsamic Vinegar
Wine Vinegars
Oriental Vinegars
Fruit Vinegars
Wine
Vegetable stock
Water

Salt Substitutes
Braggs Liquid Amino Acids
Low Sodium Tamari

Fresh produce Choose a wide variety from this category, and focus especially on dark leafy greens.
Fruit
Vegetables
Herbs, such as parsley and cilantro
Whole grains Brown rice
Wild rice
Risotto
Whole grain breads/pita
Whole grain baking mixes
Whole grain pancake mix
Whole wheat pasta
* If it says enriched, don't buy it! Read the Labels, the less ingredients the better

Dried and canned goods Select items without added salt, sugars, or preservatives.
 Beans - including black, kidney, pinto, and northern varieties
Lentils - including red, green, and brown varieties
Spices : DASH Seasonings are great, NO SALT!
Tomatoes
Corn
Marinara Sauce
Almond Butter Raw

Nuts (raw & unsalted)Avoid roasted varieties.
Walnuts
Cashews
Almonds
Pistachios

Meat Substitutes
 Tempeh
Tofu
Seitan
Lentils

Milk Substitutes Choose varieties that do not contain added oils.
Almond milk
Multi-grain milk
Oat milk
Rice milk
*try to avoid soy, too much soy is not healthy; everything in moderation

Sweeteners
 Molasses
Maple syrup
Dates
Date Syrup

Kitchen utensils
 Baking sheets, pans, casserole dishes
Blender or food processor
Chopping and paring knives
Cooking Combo Rice/Food Steamer
Cutting boards
Non-stick cookware and lids
Storage containers, such as Pyrex®, Tupperware®, and Ziploc® bags

In the freezer

Make snacks and meal preparation easier by keeping these staples handy.
 In the fridge
 Cooked brown rice
Cooked beans/legumes
Hummus
Salad
Sliced fruits and vegetables Watch the fat and sodium content of prepared frozen foods, especially meat substitutes. Corn tortillas
Fruits and vegetables