healthy swops to adopt
PANTRY REFRESH
EXPLORE HEALTHY WHOLE-FOOD PLANT-BASED SWOPS RICH IN FIBER + PROTEIN TO AUGMENT MEATLESS MEALS
Focus on substituting high protein-packed, nutrient rich and fiber dense ingredients into your meatless meals.
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Edit and restock your pantry and fridge. Our essential pantry and fresh ingredient lists are packed with protein-packed, nutrient-rich plant-based ingredients.
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All whole foods contain protein. There are sufficient sources of plant-based proteins in vegetables, fruits, beans, grains, nuts and seeds to meet your daily needs. Explore our curated list of protein dense whole-food plant-based ingredients to augment
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Substitute dairy and eggs with plant-based swops. Add some plant-based swops to your repertoire to transform and edit your favorite comfort foods into healthy meatless options.
01 NUT PANTRY
Fill your pantry with power-packed nutrient-rich nuts. It is excellent to have on hand to prepare non-dairy cheese, milk, or butter. Toast to toss on salads, add to casseroles or add texture to baked goods.
Available: raw, ground, flour, milk, butter, paste
Almonds
Brazil Nuts
Cashews
Coconuts
Hazelnuts
Macadamia Nuts
Peanuts
Pecans
Pine nuts
Pistachios
Walnuts
NUT DAIRY SWOPS
Versatile and protein rich butters, spreads and dairy swops
MILK:
Almonds
Brazil Nuts
Cashews
Hazelnuts
Macadamia Nuts
CHEESE:
Almonds
Brazil Nuts
Cashews
Coconuts
Macadamia Nuts
Pistachios
BUTTER:
Almonds
Cashews
Coconuts
02 SEED PANTRY
Versatile and protein rich.
Available: raw, meal, flour, milk, butter, paste
Chia
Flaxseeds
Hemp
Pumpkin
Sesame | Tahini
Sunflower
SEED DAIRY SWOPS
Seed plant-based dairy
MILK:
Hemp
Sunflower
CHEESE:
Sunflower
BUTTER:
Sunflower
EGGS
Chia
Flaxseeds
03 GRAINS
Keep your pantry and fridge filled with basic ingredients for quick dishes:
Quick-cooking whole grains like oatmeal, quinoa, and bulgur.Perfect to swop or add protein and nutrients when baking and cooking.
Available: raw, meal, flour, milk, butter, paste
Amaranth|GF
Barley
Bulgur
Buckwheat
Cornmeal | GF
Couscous
Farro
Kamut
Millet | GF
Oats | GF
rolled, instant, steel
Rice | GF
Sorghum
Spelt
Teff
Quinoa | GF
Wheat
Wheat Gluten -Seitan
GRAIN DAIRY SWOPS
Nut based dairy
MILK:
Oats
Rice
CHEESE:
Oats
BUTTER:
Oats
04 BEANS | LEGUMES
A legume refers to any plant from the Fabaceae family that would include its leaves, stems, and pods. A pulse is the edible seed from a legume plant. Pulses include beans, lentils, and peas. For example, a pea pod is a legume, but the pea inside the pod is the pulse.
Available: dried, canned, roasted
Pulses, or the seeds of legume plants, include beans, lentils, and peas
Adzuki beans
Black beans
Black eyed peas
Chick peas
Great Northern
Green Peas
Kidney Beans
Lentils
Mung Beans
Navy Beans
Peanuts (Beans)
Pinto Beans
Pigeon Peas
Pinto Beans
White Beans
Soybeans:
dried, fresh, tofu
Split Peas
BEAN | LEGUMES DAIRY SWOPS
Plant-based dairy
MILK:
Pea
Soybeans
CHEESE:
Tofu
BUTTER:
Pea
Soybeans
EGGS
Chickpea
Tofu
05 VEGETABLES
Do you remember this table talk? Be good and eat your veggies; you can have dessert when your plate is clean. They are healthy and good for you, so be good and eat your veggies.
Alfalfa sprouts
Artichokes
Asparagus
Avocado (fruit)
Beets
Broccoli
Brussels Sprouts
Carrots
Corn
Eggplant
Kale
Mushrooms
Peppers
Potato
Sweet Potato
Spinach
Tomatoes
Zucchini
VEGETABLE DAIRY SWOPS
Plant-based dairy
MILK:
Potato
CHEESE:
Pea
BUTTER:
Pea
EGGS
Avocado (binder)
06 FRUITS
An apple a day will keep the Doctor away. Yes, apples and the whole lot in the basket are good for you and ideal to use for baking and cooking.
FRUIT DAIRY SWOPS
Plant-based dairy
Apples
Bananas
Blackberries
Blueberries
Dates
Jackfruit
Guava
Kiwi
Mangoes
Passion Fruit
Grapes|Raisins
Botanical Classification Fruit
and Culinary Classification Vegetables
Avocado
Corn
Eggplants
Peppers
Tomatoes
Zucchini
EGGS
Apples
Bananas
PANTRY ESSENTIALS:PROCESSED
For convenience stock up on pre-packaged ingredients
07 PLANT-BASED MILKS
Non-dairy milk and cream options continue to develop, and the list of brands is ever-expanding. Fill your pantry with non-dairy milk: coconut, almond, and soy, available canned, jars, or aseptic or shelf-stable boxes that last for months in your pantry. Read the labels closely. Manufacturers often fortify milk alternatives with added nutrients and added sugars.
Almond
Brazil Nuts
Cashew
Coconut
Hemp
Macadamia
Oat
Pea
Rice
Soy
08 PLANT-BASED BUTTER
Non-dairy butter substitutes combine water with plant-based oils, seasonings, and artificial flavors to mimic the taste and texture of real butter.
Manufacturers often add palm oil to their butter formulations. Read the labels closely.
You can purchase or prepare your plant-based butter spread made from combinations of plant-
Avocado Oil
Almond
Cashew
Coconut
Oat
Pea
Sunflower seed
Soy
09 PLANT-BASED PROTEIN POWDERS
AND NUTRITIONAL YEAST
Stock your pantry with plant-based nutrient rich protein powders to add
to your smoothies, pancakes or baked goods. Nutritional yeast boosts protein, nutty flavor, and creaminess to soups, risotto, sauces, and casseroles.Add Nutritional yeast to your pantry
Available: fresh,
Brown Rice
Chia Seeds
Hemp
Pea
Pumpkin seeds
Soy
Sunflower
Nutritional yeast
10 FLAVOR BOOSTERS :
OILS, FLAVORINGS, SPICES + TEAS
A well stock pantry of oils and seasonings will arm you with ingredients to make hundreds of recipes.
The choices are varied and the sky is the limit. Listed below is a basic list to start with:
Avocado Oil
Olive oil
Balsamic vinegar
Rice vinegar
Apple cider vinegar
Capers
Nori flakes
Miso
Sriracha
Dijon Mustard
Tamari sauce
Maple syrup
Vanilla bean
Fresh and dried
Basil
Bay leaves
Dill
Fennel
Fenugreek
Garlic
Lemon balm
Mint
Oregano
Rosemary
Tarragon
Thyme
Cinnamon
Cloves
Coriander
Cumin
Ginger, ground + fresh
Mustard seeds
Piment d'espellette
Saffron
Turmeric
