Going plant-based is easier than you’d think, especially once your fridge and pantry are abundantly stocked with healthy vegan foods and staple ingredients. While whole grains, fruits, and vegetables are the foundation of a healthful plant-based diet, that doesn’t mean you have to make everything from scratch. We’ve put together a vegan grocery list of the minimally processed products that the Forks Over Knives team relies on. Read on for the full list of oil-free vegan brands, or click to jump down to a specific category.
Steer clear of excess sodium, fat, and sugar with these healthier takes on baking staples.
Crofter’s Just Fruit Spread
Ener-G Foods Baking Powder
Hain Pure Foods Featherweight Baking Powder
Kirkland Signature Creamy Almond Butter
Kirkland Signature Organic Peanut Butter
Laura Scudder’s Natural Peanut Butter
MaraNatha Natural California Almond Butter
New England Cranberry Fruit-Sweetened Dried Cranberries
Smuckers Natural Creamy Peanut Butter No Salt Added
St. Dalfour Fruit Spreads
Trader Joe’s Creamy Salted Peanut Butter
Breads and Tortillas
Breads are often loaded with sodium and refined sugar, and some contain whey, a milk derivative. Fortunately, you can find wholesome alternatives at most supermarkets (sometimes in the freezer aisles).
Alvarado Street Bakery Sprouted Wheat Bread
Dave’s Killer Bread Power Seed
Ezekiel 4:9 Sprouted Grain Burger Buns
Ezekiel 4:9 Sprouted Whole Grain Bread
Ezekiel Sprouted Whole Grain Tortillas
Food for Life Sprouted Corn Tortillas
Guerrero Yellow Corn Tortillas and White Corn Tortillas
Mestemacher Breads Whole Rye Bread and Natural Three Grain Bread
Mission Yellow Corn Tortillas and White Corn Tortillas
Paramount Whole Wheat Lavash
Most store-bought crackers are long on calories and short on fiber and other health-promoting nutrients. Snack smarter with these brands.
365 Gluten-Free Oat & Seed Crispbread
Edward & Sons Brown Rice Snaps (Unsalted Sesame, Tamari Seaweed, Tamari Sesame, and Unsalted Sesame varieties)
Finn Crisps (Original Sourdough Rye Thins and Caraway Sourdough Rye Thins)
La Reina Unsalted Baked Organic Corn Tortilla Chips
Mary’s Gone Crackers (all varieties)
Ryvita Original, Sesame, and Pumpkin Seed & Oats
Streits Whole Wheat Matzos
Wasa Whole Grain Crispbread
Hummus and Dips
Dips are often loaded with oil and sodium, and sometimes they contain dairy. These dips are all low in sodium, free of animal products, and free of oil!
Many manufacturers add oil, salt, and animal-derived ingredients (such as chicken fat) to pre- or par-cooked grains. These products keep it simple.
When it comes to plant milks, the fewer ingredients, the better, so shop accordingly. These are some of our favorites, organized by type.
Sauces, Condiments, and Broth
While some of the sauces on this list are less pure than homemade, they are all vegan, oil-free, and substantially lower in sodium than competing products. And the Worcestershire sauce is vegan.
365 Organic Fat-Free Marinara
DeLallo Fat-Free Marinara Sauce
Engine 2 Organic Vegetable Stock
Frank’s RedHot Original Cayenne Pepper Sauce
Great Value Less-Sodium Soy Sauce
Kitchen Basics Unsalted Vegetable Stock
Miso Master Organic White Miso
Primal Kitchen Organic Unsweetened Ketchup
Robbie’s Natural Products Worcestershire
San-J Tamari Light
Simple Truth Tomato Ketchup
Simple Truth Organic Yellow Mustard
Whole Foods Red Enchilada Sauce
Keep these salt-free seasoning blends on your spice rack to add flavor without adding sodium.
*Editor’s Note: Companies frequently change their ingredients and recipes. If you see something on this list that is no longer compliant, please let us know.
To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer. For meal-planning support, check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path.
This article was originally published on March 3, 2016, and has been updated.
The post Your Whole-Food Vegan Grocery List: Oil-Free Breads, Sauces, and Other Go-To Products appeared first on Forks Over Knives.