Vegan Grocery List - to help the challenge!

Vegan challenge made easier!

I realize this may be your first time doing anything like this

so, I've decided to make a simple shopping list, to go along with the recipes I shared!

I'm proud of you for making this step and I will be here to support

and help in any way that I can. 

The simplest things to remember:

Just substitute the animal product with a plant based product. 

There are plenty of substitutions for the protein you need. 

Have fun with it!

Do your own research as well!

You are making a change for your health, the people around you, the animals,

 and the planet! 

Enjoy! 

Here's a majority of what your grocery list will look like:

( CHECK THE INGREDIENTS OF YOUR RECIPES)

• FRUIT:Bananas, Strawberries, blueberries, grapes, pineapple, mango , raspberries, apples,oranges,
• VEGGIES:spinach, kale, zucchini, cauliflower, green beans, swiss chard, peppers, bean sprouts, potatoes, sweet potatoes, acorn squash, tomatoes, mushrooms, avocados,broccoli 
• FRESH HERBS: Basil, cilantro, ginger, garlic, onions, parsley, rosemary, scallions
• PROTEINS: Tofu, Tempeh, Beans(ALL KINDS) , especially LENTILS, nutritional yeast, flax seed, Hemp seed
• VEGAN DAIRY: Daiya makes vegan cheese, Almond or Coconut milk yogurts, Coconut Almond milks, Earth balance butter, soy/coconut milk creamers, no dairy cream cheese
• BREADS: Make sure there is no milk or eggs
• PASTAS: No milk or eggs in the pasta, your favorite pasta sauce
• GRAINS: rice, quinoa(protein), barley, oats
• FLOURS: Almond flour, chick pea flour, rice flour, Gluten free flour, oat flour(just ground up oats), 
• SNACKS: they make a cashew ice cream, pretzels, tortillas chips and dip( make sure no eggs or milk products are in the ingredients) , basically any snack you like just NO animal product in the ingredients, 
• EXTRAS: Veggie broths, coconut oil, extra virgin oil, vinegar, soy sauce low sodium, sesame oil, almond butter, peanut butter, natural jellies, natural sugar, ( NO HONEY- it's NOT vegan), salt/pepper, dry herbs - cumin, curry, coriander, turmeric, garlic powder, onion powder 
• DRINKS:  Orange Juice, Coconut water, green teas,  natural juices ( or home make your juice)

ENJOY THESE SPECIAL RECIPES!

VEGAN SHAKES!!!

Wild Blueberry Shake
vegan, serves one

3/4 cup wild blueberries
1 cup vanilla almond milk (or any non-dairy milk)
*use less liquid for a thicker shake!
1 large banana, frozen
1/2 cup cubed watermelon, frozen

Easy Energy Banana Almond Shake

By Kathy Patalsky

Frosty and creamy, this dairy-free shake is sure to please kids and adults! Rich in potassium, fiber, healthy fats and protein.

Ingredients

• 1 1/2 frozen bananas
• 1 fresh banana
• 1 cup soy or almond milk
• 1/4 - 1/2 tsp cinnamon
• 1 heaping Tbsp almond butter (fresh is best!)
• optional: 1/4 cup ice or frozen watermelon cubes
• optional: 1 scoop vanilla protein powder

Homemade Almond Milk ( It's THAT easy ) 

Ingredients 

          Day 1 

• 1 cup of raw, organic whole almonds
• filtered water 
• jar with lid
  
  Day 2 
• 4 cups of water
• blender
• glass container
• cheese cloth

Directions: 
Soak 1 cup of the almonds in a jar of filtered water, just enough to cover them. Put the lid on and let it settle overnight. If you're in a rush, you can soak them in HOT water for 1 hour.

Day 2 strain the almonds and put them in a blender, add 4 cups of fresh filtered water. To sweeten you can use about 5 dates ( pitted ), or sweetener of your choice. I also put in 1/2 tablespoon of vanilla extract. Blend together til smooth. You will have to do this next part carefully.
Pour that mixture over a cheese cloth into the glass container OR a big bowl. You may need two pairs of hands to do this too! Then squeeze out remaining almond milk from cheese cloth. You can now use the almond meal for baking or eating. ( store in frig.) The Almond milk is ready to drink ( after you have put it in the container ) and store in the frig up to 3 days!!!
Post your experience with this and share any easier ways of straining it too!!